Quality Stress Management Course
Go back to the tried and true whatever worked for you before in reducing stress will likely work again. A complete stress management program should also include other methods yoga, meditation, prayer, and deep muscle or deep breathing relaxation, depending on your preferences.
It's difficult to concentrate when you're under severe stress, and poor attention is one of the main barriers to effectively encoding new memory. The physiological features of the fight-or-flight response interfere with mental focusing in the moment. Living with chronic significant stress can impair your memory over the long term high levels of cortisol, a stress hormone, are harmful to the hippocampus. You can't control all the stressful events in your life, but you can control your reactions to them. There's no magical stress buster that works for everyone. You need to find activities and coping strategies that are effective for you. For some people, the answer is yoga or a nature walk for others, it might be listening to music or having a heart-to-heart conversation with a close friend. Exercise is a proven method of relieving stress. Aerobic exercise, such as running, brisk walking, bicycling, and swimming, is an excellent way of burning off stress and negative emotions....
Did you ever write a letter in anger to someone, but wind up not sending it Whether you did or didn't send it, it still gave you a form of relief in writing out on paper your feelings, didn't it Studies have revealed that people that write in personal diaries or journals recover faster from personal tragedies and stressful events. It makes you feel good to put your innermost thoughts on paper. In doing so, it has a cathartic effect on your psyche because you've expressed yourself outwardly and no longer have your feelings bottled up. When your thoughts are viewed on paper, they seem more manageable.
The study of biological rhythms and cycles is called chronobiology. Each one of your body's rhythms has its own timing. There are cycles governing body temperature, blood pressure, hormone levels, iron concentration in the bloodstream, heart rate, memory, mathematical acuity, sexual appetite, blood sugar levels, sleep, white blood cell count, hand strength, sensitivity to pain, eye-hand coordination, etc. Your subconscious mind interrelates your body rhythms and energies with your environment to bring about your ailments, accidents and stressful situations. You are not an innocent victim of daily events and circumstances. You create them
Powerful effects can be felt by controlling your inhalation and exhalation in a connected way. By gently, but deeply breathing in and out without a pause in between, you can supercharge your system with energizing oxygen. Maintain this connected breathing in a relaxed rhythm (don't force yourself into a hyperventilating syndrome) for an hour a day for 30 consecutive days, and you will feel far more able to successfully accomplish many of the other exercises in this manual. Your stress and negative emotions will dissipate too. There is a merging of your pure life energy with the air you breathe that will send vibrations throughout your body in a cleansing, nourishing way. By controlling your breathing in this way, you can physically extend your life.
There are several reasons that maintaining an active social life may help prevent memory loss. Interpersonal engagement may increase the likelihood of ongoing involvement in intellectually stimulating activities I discuss the link between lifelong learning and preservation of cognitive function later in this chapter. Social connectedness also helps cushion the blow from stressful life events and therefore reduces the negative effect that stress can exert on the brain.
Problems are never ending. Failures and disappointments happen to everyone, all the time. The only thing over which you have any control is how you respond to these stressful events. If you respond in a positive, constructive way, you will maintain a generally positive attitude.When your mind is calm and clear, you will be more creative and alert. You will be more likely to see more ways to solve your problems, and to keep moving toward accomplishing your goals.
Your preventive strategy should focus on reducing risk factors for stroke reduce stress go for annual medical checkups if you have a strong family history of stroke reduce your weight and the intake of saturated fats in your diet maintain regular exercise habits take cholesterol-lowering medicines if proper diet and exercise together are not enough to keep your levels low stop smoking keep your blood pressure under control with a low-fat diet, low-salt intake, and if necessary, antihypertensive medications and control diabetes (diet and or medications) if you have this disease.
Planning is an integral part of getting organized. Spend the extra time you need to prepare for what you need to do before rushing headlong into it. Reducing your stress level will help you avoid making mistakes due to hasty action, be it at work, at home, or in the stock market.
So whichever way you look at it, high levels of stress are not good for your memory. Reduce Stress Bit by Bit The hallmark of successful stress reduction is to do it bit by bit, however small each element may seem, and keep at it on a continuous basis. The emotions attached to relationships, marriage, children, parents, and career can be overwhelming and make you feel that tackling the big problems in these areas is the only way to control stress. Unfortunately, solving these biggies is often very difficult and may be impossible to achieve it is much easier to gain control over smaller
Certainly, we know that music can reduce stress levels, aid relaxation, and influence our mood. Our heart beat, for example, will reduce in speed if we are listening to music with a slow, stately beat. Repetitive music can help induce a state of trance. And the soothing undulation of a lullaby has for generations sent us to sleep as infants
Giving information to large groups can be a stressful event. Some researchers have found that public speaking is the number one fear of most people (glossophobia), even before fear of death. Presenting information or giving a speech can be especially unnerving if you are unsure of what you will say or do. That is why practice is your best tool for success.
Whenever you feel stressed or start thinking negative thoughts, your respiratory rhythm changes you take shorter breaths, leaving some of the tainted air in your lungs, thus providing your body with less oxygen, which in turn makes you even more tense. As you can see, the effect is very much a vicious circle.
When the demands you face exceed your ability to meeet them, you are under stress. Stress can affect both physical and mental health, possibly resulting in increased heart rate, a rise in blood pressure, muscular tension, irritability, and depression. Therefore, it can affect the ability to think critically, solve problems, and make sound decisions. There is no way to control every potentially stressful situation that we may encounter time pressures at work, lack of information, information overload, and aggressive individuals are things that we have to deal with from time to time whether we want to or not. What we can control is how we deal with stress and how we let it affect us. In this very stressful situation, you must make a decision. If you allow stress to take over, you will probably do one of two things tell the loan officer to forget it, or say, What the heck and continue with the closing even though the rate is higher. If you recognize what you have control over, you will...
No matter how old you are, it's not too late to take steps to prevent memory loss. In this chapter, I review thirteen strategies for achieving and maintaining optimal memory. Some are good health habits that can reduce the risk of illnesses that might impair your memory as well as the likelihood that you'll need medications with memory-related side effects. Others are strategies that appear to strengthen the brain and enhance cognitive function. Best of all, they're neither expensive nor difficult to carry out. Obtain regular exercise Put out the cigarettes Take vitamins Involve yourself with others Maintain healthful nutrition Aim for a good night's sleep Learn something new Moderate alcohol intake Engage in life Manage stress
Pay attention to what needs to be learned or remembered. This seems obvious, but it's easy to lose track and forget things when you are pulled in many directions by personal or career demands. Reducing stress, and making a strong effort to maintain your concentration whenever necessary, are essential to improving your memory.
You'll find the more you practice any visualization, the more vivid it becomes, and that a peculiar time distorted process will take over and your expended real time on each visualization will be greatly shortened. By learning how to click your mental button to go into a time distorted mode, formerly stressful situations will become easier to handle, problems will become easier to solve, and you'll find that you'll have all the time you need for any situation that confronts you.
You can control the harm that stress does to your memory by finding ways to modify your response to stressful life events. Vigorous physical activity helps some people overcome stress others use meditation or relaxation techniques. For some, it's a matter of learning their limits how much stress they can take on and developing assertiveness in politely but firmly declining a task or commitment. Everyone's different. What's important is that you find stress-management activities that are effective for you. I discuss scientifically proven stress-reduction techniques in Chapter 9.
You have the capacity to sort things out and are often called on to fix, mend, or assemble things. Where others talk about what needs to be done, you prefer to get on and do it. You enjoy difficult or stressful situations because of your ability to come up with workable solutions. When things go wrong you are continually thinking of useful ideas to help others. You like to explain by doing. You constantly want to put theory into practice. You may well enjoy gardening and DIY. At school you enjoyed practical subjects. In domestic life you are the person who is happy to spend hours assembling flat-packed goods of all kinds. As a child you were always taking things apart to see how they worked. You enjoy seeing the inner workings of many items.
It is the same with tennis or any activity demanding high levels of performance. If you are too stressed, it is possible that you will stop functioning at an unconscious level and revert to the much more mechanical, conscious one that you displayed as you were learning the skill. In this type of situation, you are simply thinking too much. If you are able to do so, the cure for your stress is to think less, to seek to recapture the instinctive version of your performance. The key concept in managing stress is the idea of taking control. Jayne-Anne Gadhia was the most forthright of those I interviewed about this subject I am stressed if I am not in control or if I am not well organized. So, in a stressful situation, we either run or fight, literally or metaphorically. Sometimes we are caught in between, frozen into helplessness, without the ability to think constructively about the best course of action. As American business thinker Michael Hammer puts it It's exhilarating to be...
Other neurotransmitters, collectively called catecholamines, control arousal and anxiety states and are major factors in the brain's ability to handle stress. You may have heard of some of these dopamine, epinephrine, and norepenephrine. Dopamine and norepenephrine are derived from the amino acid tyrosine. Stress in your environment depletes your blood of tyrosine, which is an important player in the manufacture of neurotransmitters. Amino acids, which are found in protein-rich foods and other dietary substances, are used by the body to create these neurotransmitters.
Over the past 15 years, I've been involved with Rapid Eye Technology (RET) - both practice and training. Early on, I recognized the possibilities for RET in the educational arena. RET is a stress relief process that is effective and fast. Much of the reason most people have trouble reading is their stress about reading out loud in front of judgmental others (a flashback to childhood reading problems).
Once you are adept at controlling your mind and body, you are always only one simple thought away from perfect peacefulness. You can will perfect peacefulness at any time. You will be able to move out of stressful situations immediately. All you need to do is follow a few simple steps to train yourself. A little practice is all that is required. But, you must take the time to direct the mind and body in positive ways so that you can ensure the pleasures of inner peace.
On average, one cup of coffee contains the same amount of caffeine as three cups of tea. Caffeine is most commonly used to wake up in the morning, but some people drink coffee as a way to reduce stress. High doses of caffeine can lead to anxiety, jitteriness, and tremor of the hands. In other words, instead of reducing stress, caffeine can increase the sensation of being wired, resulting in difficulty concentrating and consequent memory loss. Therefore, as
Easing Your Stress With Yoga
Have You Ever Wanted To Achieve A State Of Total Relaxation But Never Believed That Yoga Was For You? Has the stress of daily life made you tense, uptight and too wound up to be able to think clearly? If so, then you are not alone. 40 of Americans feel that their lives are too stressful and over 60 of Americans say that they find themselves in situations where they feel lost at least once a week.