Overcome Stress: Relax More and Stress Less

Learn how to handle stress before it handles you. Below you’ll find articles about dealing and coping with stress, and overcoming stress. You’ll also learn how to relax with many articles and tips on relaxation.

How Exercise Strenghtens Your Mind, Body, and Soul: Get That Body Moving!

by Joi

Panther Creek Park Hiking Trail Owensboro Kentucky

Exercise, such as hiking a great trail, is great for your mind, your body, and even your emotions. Exercise reduces stress and brings about a feeling of contentment and happiness.

Everyone knows that exercise is GREAT for you.  Being physically active isn’t only beneficial for the way you look, it’ s healthy for your bones, your cardiovascular system, your respiratory system, your brain, and even your emotional state.  When we exercise, we release endorphins.  Endorphins help reduce stress, improve our mood, and even bring about a feeling of happiness.  Endorphins could give dogs a run for “man’s best friend!”

Exercise also helps us to relax and even improves our sleep.  Obviously these add greatly to the physical and emotional benefits of exercise.

Exercise has also been shown to improve memory and mental ability and is believed by experts to be vital for maintaining desired brain function as we get grow older. Our generation is, for very good reason, concerned about Alzheimer’s prevention, dementia prevention, preserving our memory, and staying mentally fit.  We read everything we can get our hands on and vow to eat better, exercise more, and challenge our minds each and every day.

The problem is, many people stop right there! They don’t change their diet, they don’t seek out ways to become more active, and they keep doing and reading the same things over and over again.

On the mental fitness blog, we spend a great deal of time talking about brain food (foods we should be eating and not eating for optimum brain health) and we certainly look at different brain games and ways to challenge our minds.  Over the past year, we’ve spent more time discussing how exercise benefits the brain and strengthens the mind.   However, we have to remind ourselves daily that thinking about these things or reading about them isn’t going to bring about the desired results.  We have to make up our mind to actively pursue mental fitness.  We must be proactive about all aspects of our health: mental, emotional, and physical.

I hope you’ll vow, today, to become more physically active. The great thing is you don’t have to join a gym, get on a bike, or even play sports.  All of those things are great, mind you, but not everyone has the time or inclination to do any of these activities.  My advice is this: Simply MOVE MORE!

Below are ways to “sneak” more activity into your days:

  • When you go to the store, park as far away from the door as you possibly can!
  • Be mindful of the number of steps you take a day – the more the better.  You may even want to buy a pedometer to keep track of your steps. It’s actually a lot of fun to wear one on your waist and try to hit 10,000 (or more) steps each day.
  • Clean house like you mean it! Clean for a straight 30 minutes, exaggerating each movement.
  • When in the grocery store, take the long route to each item on your list. Remember, get your step count up.
  • Use a push mower for all, or at least part, of your yard.
  • Get in the habit of taking a 10-15 minute walk after breakfast and again after supper.
  • Take your dog for long walks – it’s great for both of you.
  • While watching television, lift weights, do yoga, or simply walk in place.
  • If you have a sedentary job, get up often and stretch, do lunges, and even jumping jacks (this is assuming no one else is around!)
  • If you’re a homemaker or work from home, make a point of having 3 fifteen minute activity bursts during the day. During each burst, get up and walk briskly through the house, turn on music and dance, or simply get in the floor and do the exercises you learned in gym class, circa 1970.  (jumping jacks, leg lifts, push ups…)
  • Find great hiking trails in your area. You’ll have so much fun you’ll want to go again and again and again. That, of course, is the idea.

Bottom line: Get that body moving and don’t ever let it stop.  A body in motion tends to stay in motion. A body NOT in motion tends to succumb to atrophy.  How’s that for shocking imagery?

Make each move count double!

~ Joi

The Number One Way to Head Stress Off at the Pass

by Joi

Holy Mole Comic Strip

When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable. – Greg Anderson

Stress is one of those dreaded things in life that, when it bites, feels as if it has a billion and one teeth. We find ourselves at its mercy, searching for ways to forcibly remove its teeth from our backside. We listen to Classical music, practice our favorite yoga poses, chant every relaxing affirmation we can remember, drink green tea, pet the cat, spray the room with lavender, take deep breaths, rub smooth stones… sometimes all at once.  It can be done. Trust me, I raised three daughters – who were all in their teens at once.

Ohm… Ohm… Ohm…..

In addition to the raising of the three, I also work from home full-time in our web publishing business. You know the drill.  When you’re in business for yourself, it’s all on you. Your success, your failure, your outcome, your bottom line – they’re all in your hands.  And the hands they’re in only add up to two, even though the work is more suited for about 8 hands.  Throw being a wife and mother on top of working from home – and then sprinkle it with an ecomony that’s hell bent on making paupers of us all and, you guessed it…

Ohm…. Ohm… Ohm…. where’s the lavender?…. I need more green tea… Bach or Beethoven?…. Somebody bring me the cat!!!

Throughout my life, however – yes, even when the three were in their teens – I’ve learned that the best way to really handle stress when it shows up on your doorstep isn’t to hide in another room.  The smartest thing isn’t to pull the drapes and try to hide, as though it’s with Jehovah’s Witness.  You can’t see me, I must not be home. Hop on your bike and ride away.

The funny thing about stress is this: It doesn’t hop on its bike and ride away. It also doesn’t fall for your “I’m not home” trick.  Stress knows you’re there and it’s not leaving until it sinks its teeth in.

As odd as it may seem, when stress steps onto your doorstep, the wisest thing to do is open the door before it even has a chance to knock. Get the jump on him and catch him off guard. Like all bullies, stress wants to feel as though it has the upper hand and the last say. These are its life sources, so to speak, and if you keep giving them to it, stress will see no reason to leave.

Meet Stress Head On!

One of my favorite ways to relax and unwind is to take my coffee or tea into the front yard, sit in a favorite lawn chair, and watch butterflies in our flower bed and birds at our bird feeders. I sit with our outside cats as our inside cat sits at the window, glaring out.  The cats apparently think it’s relaxing to watch birds, too, they never take their eyes off of them.

A few days ago, I was having a crazy bad day – one in which everything didn’t just go wrong, it went bizarrely wrong.  Needless to say, I practically ran to the front yard. Unfortunately, the stress was right on my heels and sat in a chair adjacent to mine. It occurred to me that I couldn’t outrun the stressors and there was no where to hide. As I watched a couple of gorgeous white doves (and wondered how dove hunters could live with themselves), I realized that the only way to DITCH the stressors was to DEFEAT the stressors.  So I said adieu to the doves, cardinals, cats, butterflies, and squirrels, grabbed my iced tea, and came back to the computer.

Within an hour I had all the things that were looming over me “knocked out” and returned to the front yard. This time I came alone and the only thing in the adjacent chair was my cat Hannah.

Ask yourself what things cause you the most stress. Money? Work? Feeling overwhelmed? Chores? Make no mistake about it, your stressor will come to you as soon as you ask for it. It’s waiting just around the corner. Always is. Now, summon up all of the common sense and intellect you have at your disposal and come up with ways to prevent the situations in which these particular stressors present themselves.

When you do so, you will have met stress at the door, stopped it in its steps, and slammed the door in its face.  Read the quote at the top again… never mind, I’ll bring it to you – When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable. – Greg Anderson

Now put that in your green tea and sip it!

Make each moment count double,

~ Joi

The adorable comic strip at the top of the post is the Holy Mole strip by Rick Hotton. To see more of this entertaining, inspirational, and one-of-a-kind comic strip see Holy Mole on Self Help Daily.

Know Your Stress Triggers. Avoid Your Stress Triggers!

by Joi

Stress Triggers, how to avoid them and stres less!

All of us, even the most laid back people in the world, have stress triggers. Simply put, stress triggers are people, events, situations, or circumstances that cause us to feel anxious and stressed.   Like kryptonite to Superman, these stress triggers keep us from functioning at our peak and they rob us the normal peaceful life we crave. And deserve.

Many times if an individual is looking for ways to feel less stress and anxiety, simply identifying their stress triggers can help a lot. After all, half the battle is always knowing who or what you’re battling.

A really common stress trigger is money problems. Most of us feel stress like never before when the cash flow is more of a cash trickle.  Full blown stress hits when the bills waiting to be paid outnumber the bills that are needed to pay them!  For those of us who know, full well, that money is a stress trigger, the wise thing to do is to put forth EXTRA effort to make more and/or spend less.  Someone once told me that, because of the economy, they were getting a second job.  When I pointed out that that would be pretty stressful, to spend so much time working – I couldn’t argue with their answer, “Nothing could be as stressful as worrying about money all the time.”

The fact that coupons and “extreme coupon reality shows” are so popular right now indicates two things:

  1. The economy isn’t completely back on its feet yet.
  2. People are looking for ways to ease the stress of not having as much money as they want.

Basically, there are two kinds of people in the world: Those who complain and those who do something about it.  The latter handles the situation and battles their stress triggers, while the former is at their mercy.

Money is, of course, only one of many potential stress triggers.  Certain situations can trigger stress and, when possible, avoiding them is necessary. Same can be said for certain people.  Sometimes avoidance is the only peaceful resolution.  If avoidance ISN’T an option, think of things YOU can do to make the situation better.

The best time to think about, identify, and make a plan for dealing with stress triggers is while you aren’t feeling particularly stressful or anxious.  Sit and think about times in your life when you’ve felt tense, stressed out, on edge, or anxious.  Ask questions such as, “What was I doing?  Where was I? What made me feel this way?”

The stress triggers will come into focus and you’ll be able to identify them right away. Remind yourself that you’re in control and challenge yourself to come up with ways to get rid of these stress triggers.

No one is at their best when they’re stressed because NO ONE wears stress well. Do all you can to reduce the amount of stress in your life and you’ll increase the peacefulness and enjoyment of your life.

Make each moment as peaceful as possible!
~ Joi

This is Your Mind On Music. Any Questions?

by Joi

I’ve always been amazed by the influence music can have on a person. When you’re feeling down, the right kind of music can lift your spirits. Ironically, when you’re feeling sad, listening to sad songs can somehow help as well. That one has always stumped me – you’d think it’d make matters worse, wouldn’t you?!

Even in movies and on television, the effects of music are epic. When we’re watching a scary movie, the music played in the background serves to heighten our fear. Upbeat soundtracks cause our emotions to soar right along with the music!

I’ve also noticed that music can have a very relaxing effect on the listener. A lot of the time, when I’m working at the computer, I’ll have Patsy Cline, Motown Classics, or Johnny Cash serenading me while I plug along. Good thing I work from home! Different songs, and even different artists, affect people differently – for whatever reasons, Patsy Cline songs always bring a smile to my face and calm into my world.

Even on Mondays.

A new study now backs up what I’ve said all along: Listening to music makes the brain release a chemical that gives pleasure. Researchers found that music causes our brain cells to react to music much as they do to food or sex.

Is it any wonder so many people love to listen to music?

Interestingly, the study proved that the songs don’t even have to have vocals accompanying them – instrumentals have the same reaction. In fact, personally, I’ve found that instrumentals are often more relaxing. Classical music is especially good for sort of turning off the thinking process and shutting out the world. I’ll often play classical music while working online. I find my fingers trying to keep beat with the music sometimes.

What can I say, sometimes I need a little amusement in the middle of a long day.

Try this: The next time you feel stressed or anxious, listen to classical music (like the music in the video below). You’ll find that your stress and anxieties will diminish as the notes carry them away. If you don’t happen to have a classical music collection (yet!) search Classical Music on YouTube, or search for an individual composer’s work. A quick search for Relaxing Music brings about some beautiful results as well.

Make each moment count double,
~ Joi

Stress Less by Moving More

by Joi

If one of your resolutions, or goals, is to find a way to handle stress and another is to get fit – you’re in for a pleasant surprise because one of the best ways to achieve one is also one of the best ways to achieve the other.

People spend a great deal of time trying to find ways of coping with stress.  They try talking things out, repressing worries and anxieties, meditation, and a host of other approaches. While some achieve a certain level of success with these stress reducers, there is a simpler and more productive way to combat stress.  What’s more, you’ll reap far more head-to-toe benefits with this approach than the others combined.

The stress-busting solution: Engage in as much physical exercise as you can possibly engage in.

One laboratory experiment took ten underexercised rats, and subjected them repeatedly to a variety of stresses: shock, pain, shrill noises, and flashing lights. After a month, every one of them had died through the incessant strain. Another group of rats was given a good deal of exercise until they were in peak physical condition. They were then subjected to the same battery of stresses and strains. After a month, not one had died.

(Disclaimer: As an intense… intense…. intense animal lover, I’m never FOR animal experiments – even on rats.  However, I do have to concede that when science is able to gather information that benefits humans, it’s difficult to argue.  How extraordinary it would be if one day science found another way.)

Here’s the basic, simple, and profound truth:  Our bodies were made to move and the more they are exercised, the more effectively they function.  From Adam and Eve to you and me, our bodies were beautifully designed to function and work.  We were made to hunt, gather, build, work, run, and then go back and do it all over again.  We weren’t intended to sit as much as we do.  We weren’t made to find the easiest way to do things, the path of the least resistance, or the shortest distance to take.

We weren’t made to ride buggies around the grocery store because we’re too lazy (or overweight) to walk.  We weren’t made to find the closest parking space possible to the front door so we don’t have far to walk.  We weren’t made to blow right past the stairs and take the elevator every time.

Many of the problems we have today (physical, mental, and emotional) could be greatly alleviated if we simply got more exercise and increased our activity.

Studies on the ways exercise helps to reduce stress are VERY conclusive.

Benefits of Exercise for the Body and Mind:

  • gets rid of harmful chemicals in our bodies
  • burns extra calories to help us lose weight or keep from gaining too much weight
  • strengthens our muscles
  • strengthens our bones
  • improves our circulation
  • aids in digestion
  • strengthens our respiratory system
  • strengthens our mind
  • provides a form of abreaction (a way we can let off steam)
  • builds up stamina
  • counteracts the biochemical effects of stress
  • reduces the risk of psychological illness

Growth and advancement are almost always wonderful things.  In our world of advanced technology, however, we simply aren’t getting enough activity and exercise.  Think about it, when’s the last time you engaged in activity long enough (or strenuous enough) to break a sweat? When’s the last time you pushed your body beyond what it’s accustomed to doing?

For every aspect of our bodies, we need to find ways to ADD exercise and activity to our daily routines. Keeping an activity journal is one way to get in touch with how much – or how little – you actually move.  Most of us would be surprised at how many hours we actually spend sitting.

Wearing a pedometer is another great way to gauge your movement.  Experts tell us we need to aim for at least 10,000 steps daily.

Whether you are trying to cope with stress and anxiety or not, adding more exercise to your life will make you both healthier and happier.  Do it for your mind, do it for your heart, do it for your weight, do it for your emotions…. just do it!

Make each moment count double,
~ Joi

Relaxation 101: Quiet the Mind and Steady the Nerves

by Joi

It is only when we silent the blaring sounds of our daily existence that we can finally hear the whispers of truth that life reveals to us, as it stands knocking on the doorsteps of our hearts. -  K.T. Jong

Yesterday afternoon, I noticed something as I walked through my kitchen.  It wasn’t necessarily the smell of soup on the stove (although it did smell good!) or the sight of my beautiful cat Alexa intently watching birds from her window perch.

What struck me was the noise – or I should say the LACK of noise. My family members work different hours of the day and night, and during the day (from 9 am to 3 pm) everyone besides me and Alexa are either sleeping, at work, or in class.  I work from home and, during my work hours, I don’t play music or watch tv.  On my lunch break, I pop in an episode of I Love Lucy, Friends,  The Beverly Hillbillies, Andy Griffith (or another favorite classic sitcom) – but it comes out the minute the last bite has been eaten.

It was during this “Quiet Zone” that I walked through the house and couldn’t help noticing how different quiet seems.  Throughout a typical day, we all encounter so much clatter and racket that I think it becomes normal.  The television, the traffic, the radio, videos online, text dings, phone rings, etc. Don’t get me wrong, I’m not the noise police.  I love sounds of life!  And, around 3:00 each day, I’m pretty much craving them.

However, I’m also a huge fan of periods of absolute quiet.  When I drive, I almost never play the radio anymore.  I often like to drive along with my thoughts to keep me company – they’re excellent companions, I never know what to expect from them next.

And that’s the point.

If we fill our ears… and, thereby, our minds…. up with noise all day, how will we ever hear ourselves think.  When will we find the opportunity to squeeze an original thought in?

Our world is one noisy place. But get this:  According to a news report, science has found a way to achieve absolute silence.  Silence that even surpasses the silence in our home form 9 – 3.   Scientists have shown off the blueprint for an acoustic cloak, which could make objects impervious to sound waves. The technology, outlined in the New Journal of Physics, could be used to build sound-proof homes, advanced concert halls, or stealth warships.  I guess the last example are of little use if they aren’t sneaky.

We’d all do well to find our own “acoustic cloak” – and not JUST when we’re trying to write, think, study, or concentrate.  Granted, these times require peace and quiet – but you’d be surprised how therapeutic absolute quiet is when you enjoy it “for no reason at all.”

Start carving out “acoustic cloak” moments of your own during the day. Plan for them in the same way you’d plan to exercise. Below are some suggestions for these delicious time outs:

  • While driving to and from work. Leave the radio off and ride along with your thoughts.
  • Before, during, and after your shower or bath.  Try to keep your mind as still and quiet as possible.
  • Take a nice quiet walk outdoors.  The music nature makes can’t be beat by any instrument man invents.
  • Sit and stare out the window in absolute silence – just like a cat!

If you set aside time during the day to QUIET and STEADY your mind and nerves, you’ll feel refreshed and invigorated for the rest of the day.  Who knows, you might even hear a great idea in your head that you’d been drowning out.

People are always looking for ways to relax, ways to unwind, and ways to get rid of anxiety.  The first step is to simply bring more quiet to your world.  Too much stimulation of the senses can leave you feeling overwhelmed and out of sorts.  One of the simplest, yet most powerful, things you can do is to simply bring more quietness to your world.

A word of warning, however:  Don’t become a noise police, expecting everyone around you to tiptoe or turn their entertainment down.  If you find one area of your home too noisy, be considerate and simply move to another.   You simply can’t expect everyone to seek peace and quiet at the exact same time everyday… unless, the individual you spend most of your time with is a goldfish!

Make each quiet moment count double,
~ Joi

Relaxation 101: You Don’t Find Quiet Time, You Make Quiet Time

by Joi

Televisions, phones, video games, radios.

Alarm clocks, traffic, voices, construction.

Dryers, washing machines, dish washers.

Our inner voice reciting our to do list on a repeat cycle….

Our days are filled with noise, aren’t they?  Absolutely filled.  It’s a wonder that we don’t spend more money on Tylenol and Ibuprofen.   I guess the real wonder is the fact that we kind of become accustomed to all of the buzzing, ringing, banging, clicks, and whistles.

Truth be told, most of us don’t even realize how noisy life is until we find a quiet place to serve as a comparison.

Now, I’m many things, but I’m not one of those people who would teach or preach seeking solace and quiet throughout the day.  I don’t think recluses are the way to go and I’m pretty sure you don’t want to become a hermit.  So, take a deep breath, I’m not on the verge of hitting you with a “Sell your televisions, turn off your phones… let’s go to Zen-ville together….”

Yeah, about that….  No thanks. Clicks and whistles serve a purpose – they let us know we’re alive and remind us that we’re vital.  I think of noise as life’s beating pulse.

However, I am saying this:  For at least a few minutes a day, it’s beneficial (maybe even necessary) to put a muffler on the pulsating noise.  Think of it as a mini little retreat from the hustle and bustle.

Like I said, I love noise and business.  When my home is filled with my husband, baseball games on tv, the dryer running, my cats singing for their supper, kids playing video games in one room, kids watching Discovery Channel in another room, and still more kids cooking funnel cakes in the kitchen…. I’m as happy as a person has a right to be.

It makes me feel alive!

However, I think I’m able to appreciate all of that more (and keep myself centered and sane) when I’m able to wedge in a few minutes that I consider a Quiet Retreat.    It’s as simple as going in my front yard and petting my outside cats while watching/listening to birds.  Sometimes one of my daughters join me and we retreat together.

Last night, the birds put on an excellent performance for me and my youngest daughter, Stephany. Goldfinches, hummingbirds, cardinals, and sparrows provided the only audio and it was beautiful.

After about 10 minutes, we threw on our tennis shoes and took a walk – the retreat was over and it seemed to revive and re-energize us.  Retreats do that for a body, mind, and spirit.  They’re like a cool, fresh drink of water when you need it most.

If you’ve been feeling a little stressed (or even if you feel just dandy!), I promise that a mini Quiet Retreat each day will revive you.  It’ll make you appreciate the pulse of the day more and will provide the balance that your psyche might just be craving!  Find quiet time and relax even if it’s just sitting in your yard for 10 minutes each day.  It’s vital for mental fitness and I think you’ll find that you’ll cope with stress and anxiety better.

Make each moment count double (especially if it’s a quiet one),
Joi

Relax, Max! How to Keep Stress From Breaking Your Heart

by Joi

Everyday Health recently ran a great article on Heart Health: Preventing Heart Disease. There was, of course, the “expected” (yet golden) advice:

  • Maintain a healthy weight
  • Eat more fiber
  • Get at least 10,000 steps in daily
  • Get at least 30 minutes of exercise 6 days a week
  • Have a great night’s sleep

As someone utterly fascinated with the mind-body connection and someone who firmly believes that the two influence one another greater than we’ll ever truly realize, I wasn’t terribly surprised to find the following advice:  Relax!

Stephen Sinatra, MD, a cardiologist and assistant clinical professor at the University of Connecticut had this to say in Everyday Health’s article, “People who see the world optimistically — who see the cup as half-full — [typically] do not get heart disease, as opposed to people who are more pessimistic, who worry all the time, who live in fear — these are the people who have hormonal responses that lead to heart disease.”

If that doesn’t spell it out, I don’t think it can be spelled.

Finding ways to relax and unwind aren’t just necessary for our emotional and mental well-being, health, and happiness – they’re pivotal to our physical health as well.  Our heart doesn’t want any more stress or upheavals in our lives any more than our brains do!

People who tend to stress and mentally grind about things know who they are. Truth be told, they want very much to relax but often don’t know where to start.  There isn’t a deep, mysterious secret to learning how to relax. On the other hand, it isn’t as easy as opening a can of Diet Coke either.  Those of us who were born in a sort of zen state and have never seen any reason to leave it tend to forget that sometimes.  We’re like, “Relax, man, just relax.”

Easier said by some than done by others.  We’re all wired differently, after all.  What’s more, isn’t it a good thing we are?!  I can’t imagine a world filled with zen-bots any more than I can imagine a world filled with stress-n-steins. Either arrangement would make me want to hide in the attic.

When all’s said and done, however, those who tend to stress out, worry, fret, and get their drawers twisted on a regular basis MUST find a way to deal with life differently – otherwise, it’ll deal with them in a completely unacceptable way.  To the tune of heart disease.

Below are a few steps to consider if you’re one of the many, many, many people who are looking for more relaxation.

  1. Remind yourself, as often as needed, that this is life and unexpected things are going to happen. Disappointments, broken appliances, flat tires, arguments, rude co-workers, bad colds, burned meatloaf – and so on – are going to happen.   I’ve never understood why people flip their lids over things that can be fixed.  Save the lid flipping for those things that can’t.  I remember one particularly fun month when my vehicle, our oldest daughter’s vehicle, and our middle daughter’s vehicle ALL needed trips to the mechanic.  My husband never batted an eye.  I thought, “Wow. He’s handling this all amazingly well…”  Then I overheard him telling one of our girls, in a matter-of-fact way:  “It can be fixed.  Not a big deal.”  A perfect lesson:  If something can be fixed, why stress?  Save that for things that can’t be fixed, replaced, or done without.
  2. Don’t expect life to be fair. No one ever said it would be.  Sometimes bad things happen to good people and sometimes good things happen to bad people.  Sometimes your college professor will be wrong and you’ll be right – you’ll know it the whole time you’re staring at the B- on your paper.   Sometimes you’ll try a new exotic recipe that you’re excited about and your spouse won’t even take a second bite!  That’s life and no one said it’d be fair.  You aren’t in it alone – and life isn’t singling you out.  No pity parties allowed.
  3. You know the old saying that starts out, “All work and no play…”  The 2010 version would be, “All work and no play invites stress over to stay.” If your mind is on work and/or making money for the majority of your waking hours, you need to reevaluate.  There’s more to life than money and work!  Take time and make time for enjoyment.  Sit down and watch an NBA or MLB game.  I’m a huge baseball fan and can think of few things more relaxing than kicking back on the couch with a snack and watching a baseball game.  I’m there – body, mind, and soul – from the first pitch to the last.   For those few hours, nothing needs to be done or taken care of…. except maybe a few appeals to the umpire regarding his inconsistent strike zone.  Have a wide one or have a narrow one – just be consistent.  No accordion strike zones when my Cardinals are playing, thank you very much.  As a sidebar, following sports can be a great mental workout – keeping up with names, numbers, teams, managers, averages, wins, losses, divisions, and so forth, is a fun way to stay mentally active and a great way to challenge yourself.  A few days  ago, I grabbed pen and paper to see if I could name all of the National League teams and all of the American League teams.  I did really, really well – I just put the Marlins in the wrong league and totally forgot about the Lions.  Sorry, Detroit.
  4. Take up Birdwatching. Seriously.  Grab a few bird feeders, a bird bath, and even a house or two.  Fill the feeders with seed and the bird bath with fresh, clean water.  If your completely into it like we are, you could even plant a flower bed nearby to make your feathered friends Garden of Eden even lovelier.  I promise you, when you watch these peaceful, feisty little feathered beauties, your stress level will hit rock bottom and your relaxation level will soar.  If you tend to stress and being tightly wound has become a way of life for you, I’m literally begging you to take up birdwatching.  You’ll feel better instantly. Call it your feathered tonic.
  5. Watch the Food Network. This is another great way to unwind and relax. When you come in from work, turn on the Food Network and chill.  Few things are more peaceful than sitting back and watching a cooking show.  Pick a few favorites and watch them regularly.
  6. Enjoy your favorite hobbies and create new ones. Some of my favorite hobbies are cooking, walking, gardening, birdwatching, reading, watching movies & sports, and learning new things.  Learning new things seems like an odd hobby, but I simply LOVE to research and learn about history, new places, animals, nutrition, and so on.  I also want to get back into crafts.  I used to sew, make pillows, and once started to take up quilting.  I would love very much to get back in touch with my creative and crafty side.  I also want to get back into cake decorating.  I used to make some real works of art (such as doll cakes when our girls were smaller – of course, they’d still love them muchly!)  If there are any hobbies or interests that peak your interest, head off to the craft section at your favorite department store – or a Hobby Lobby if you have one of those amazing stores – and have at it!
  7. If you enjoy golf, tennis, softball, or bowling – go for it. Also, if there’s one of these sports you’d like to learn – why not start this month?  The beautiful thing about sports is that you’re multi-tasking in a wonderfully healthy way – you’re relieving stress, unwinding, getting fresh air, AND getting heart-healthy exercise.  I’ll feel a little guilty while you’re outside doing all of that and I’m inside watching baseball, sewing, and planning my next extraordinary cake.  A little guilty… happy, but a little guilty.
  8. Take up yoga.  Whether you’re male or female, 10 or 70 – yoga is amazingly relaxing.  After 30 minutes of yoga, you feel almost like you’ve gotten a full body massage.  Now tell me that wouldn’t feel sensational!
  9. Take a walk. Very often, a nice 10 minute walk is all that’s needed to unwind and relax.  If 10 minutes doesn’t do the trick, keep going!
  10. Make sure you’re getting enough sleep. A lack of sleep (even if you shortchange yourself an hour or two) can make even the most relaxed, even-tempered person in the world a crank and a bundle of nerves.

If you do just one thing today (and it’s Wednesday, so we all know 1 is actually a reasonable number) – make it this:  Make up your mind to make your health and happiness a priority.  Your heart’s health should be one of the most important things to you.  It determines whether you live or not!  I can’t see something being any more important than that.  Find ways to relax and unwind and do so on a regular basis.  You HAVE to include some time in your day (each and every day) for total, complete relaxation.

Now off to to the store with you – the birdseed (and a more relaxed future)  is waiting.

Make each relaxing moment count double,
~ Joi

By the way… have you met my new favorite word yet? – Gambaru! Click the link and prepare to fall in love with the word as much as I have.

Self Help Tips for Stress Relief

by Joi

Stress is a common problem encountered daily, but it is not always bad. Stress often occurs when you take on too many tasks at once or you are preparing for something you are not used to doing. Your body responds as if it senses danger and produces cortisol and adrenaline. These hormones are good in small amounts because they allow you to overcome certain obstacles in life. During a stressful situation, your body may produce excessive amounts of these hormones and it can have a negative effect on your body. Small amounts of cortisol and adrenaline are helpful for helping you through certain situations. For example, these hormones can help you react quickly if you are in a dangerous situation.

Some of the negative effects of stress include an upset stomach, back pain, insomnia, or headaches. Too much stress can also affect your immune system resulting in difficulty fighting disease. It may cause you to become moody, tense, or depressed, and this can have a negative effect on your relationships.

Because of these problems, it is important to learn proper stress management techniques. There are several changes you can make that can help you feel much better.

Don’t take on more than you can handle. By accepting a reasonable workload, you place less pressure on yourself and should be able to meet your deadline without any added frustrations.

Meditation is an excellent method of relaxation and this can help calm your body and mind. Meditation has many positive effects on the body such as helping clear the mind of any negative thoughts.

Another method of stress relief is to see things from a different perspective. With a different viewpoint, you may see the positive in an otherwise bad situation. This also allows you to have a more positive outlook on life, which can lead to many health benefits.

If you are suffering from stress, it is important to relax and find out what is causing this problem. After figuring out the cause, you can begin making changes to reduce the negative effects of your stress.

Relaxation 101: Why You Need this Sound Spa Machine!

by Joi

I don’t have to remind you of the benefits of relaxation or the dangers of stress.  You know how essential relaxation is to your physical and emotional health.  Stress wreaks havoc on every part of our bodies.  It’s imperative, then, that we find ways to totally and completely relax – as often as possible.

Experts recommend that we spend at least 15 minutes each day completely still and relaxed.  Sometimes it’s difficult to shut off the day and shut out the world.  That’s when I especially love my wonderful little sound machine.  The HoMedics SS-2000 Sound Spa Relaxation Sound Machine with 6 Nature Sounds, Silver is one of my favorite relaxation tools of all time. It’s right up there with hot green tea and bath time!

Product Features

  • 6 Nature sounds, ocean, summer night, rain, rain forest, waterfall and heart beat.
  • 15, 30 and 60 second auto off timer
  • Battery or adaptor operated (adaptor included)
  • Natural sleep aid
  • Great for the baby’s room

My favorite settings are Summer night, rain and rain Forest (the sound of rain and the sound birds alway takes me to another level of calmness). The waterfall and ocean are also nothing short of amazing. I believe the ocean is my husband’s favorite. I’ve found him sprawled across the bed after a long day of work listening to the waves crashing on the shore quite a few times.

I often use my sound machine when  I’m taking a bath – well out of reach of wet hands, of course.  The illusion of taking a bath in the rain, in the middle of a rain forest, or even in the yard on a summer evening is all that’s needed to melt away the day’s demands.  By the time the bath is over, I’m so relaxed I almost have noodle legs.

The heartbeat setting is pretty much one I leave untouched. However, it’s a setting that new parents – whether they’re the parents of a human, a kitten, or a puppy – swear by this setting for restless babies. They feel stress, too, after all!

As of today (December 20, 2009), if you jump over to HoMedics SS-2000 Sound Spa Relaxation Sound Machine with 6 Nature Sounds, Silver and place your order, you can have one of these sound machines delivered by Tuesday, December 22, just in time for Christmas. Simply choose One-Day Shipping at checkout.

Whether you have one in mind for a gift for someone else – or a treat for yourself, this could be the smartest $20 you’ve spent in ages.

Make each relaxing moment count!
~ Joi

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