Archive for the ‘Stress & Relaxation’ Category

Want Change?

Monday, January 19th, 2009

Can the positive shift keep going?   Yes we can and One Love are themes of president-elect Barrack Obama and hopefully the years ahead.

Looking at both, togetherness seems to be the bond that ties.    Can we get along?  Can we take the time to listen and give eachother time to express ourselves.   This may seem important to the country but it is also important on a more local level as well.   It starts at home.  We all need to feel like we matter.   To be unified we must first come to understand ourselves.   These two themes apply to self as much as they do to those around us.

Yes we can -  an affirmative approach and positive outlook can drive us to realize more than we may with the alternate view.   It’s easy to see the negative or reasons not to take action, but those views simply get in the way of action.    Defeat without even making an attempt.   Are you simply looking to reduce your effort?   Making attempts requires taking action.   It is much easier to sit back and say you can’t than it is to take the first step in achieving a goal.   Persistence pays off, trying once may fail, but it is the decision to try again that separates the big fish from the little.    In a study of high profile CEOs versus CEOs of lower performing companies, it was simply the number of decisions that were made that made a difference.   It was not that they were correct more often, but that they made more decisions that separated the great CEOs from everyone else.

One Love -     This too focuses on togetherness, however, love of self is truly important as well.    How you see yourself heavily influences your view of how the world sees you.     Perception is everything, if you see yourself as worthy of love or unworthy of love, you will be seen in that way.    Focus on your own view of yourself before taking the “judgment” of others too harshly.     There are many ways to achieve this, yoga, meditation, affirmations,  all of which can help you feel more connected to your own thoughts and therefore help you better connect with the world around you.

Presidential Stress

Monday, January 19th, 2009

Considerr this the commemorative post for Inauguration Day. I’m currently in the eye of the storm, well actually North Virginia, and everyone is talking about Tuesday. I myself, am here for Chant4Change, which is a Kirtan event taking place on Monday night here in the capital. My friend and I drove, about 8 hours give or take to get here. We’ve been warned to expect delays due to the Big Event. There seems to be quite the hurry and scurry, you can tell those that are on their way. Whether they’ve dressed for the occasion or not, there are buses and license plates from all parts of the country.

I cannot help but think what kind of weight is on Obama’s shoulders- talk about a being in need of a good massage on a regular basis. People come to me and list off all sorts of reasons for their stress and strain. However, I don’t think many can compare to leader of a nation. I feel somewhat remiss that I know little about Mr. Obama. All the focus seems to be on the amount of Change that is to come. How much change is yet to be determined. For the moment all eyes are on the capital, all eyes, are on Obama. For those that are eager and even trying to get into the spotlight, the bar has certainly been raised.

Some simple suggestions for the president-elect on how to manage the stress of the next four years.    Not surprisingly,  these are similar to what other Americans can and should do regularly to combat stress.

  • Practice breathing techniques -  whether using circuit methods (count 4 inhale, count four rest, count four exhale) or simple deep breathing inhale exhale ten times.    Giving yourself pause, can be very grounding and relaxing, whether or not your the President.
  • Exercise Regularly -  Previous presidents were known for running into McD’s rather than a simple jog through the park.   Whether your presidential workout includes heavy lifting, make sure that cardio is part of the routine.  See what kind of goals you can achieve in four years.   You may not get to the whole peace between nations level, but perhaps you can make peace with your body.  Maybe Yoga is for You?
  • Drink Plenty of Water -  It can’t be repeated enough, water is the best choice as far as beverages are concerned no matter what your party platform.

Resolutions that stick

Sunday, January 4th, 2009

So you’ve made a resolution, again.  Perhaps it was the same one you made last year, you had all of the best intentions going in.   This time you were going to stick with it.   Then, somewhere in February, you drifted, it happens to the best of us.

You may have set your goals too high.   A complete makeover of your eating habits or an addition to your routine that takes 45 minutes or more, exercise, meditation, yoga class, etc.   These could actually be biting off more than you can chew.

If instead you changed one portion say cut-down on soda to maybe a glass now and again, change the types of snacks you munch on.   If adding to your routine, start with 15 min. instead of an hour.   It will be easier to build and easier to maintain making small ssteps rather than making giant leaps.

Try, try again.   Efforts to change your habits can be daunting even in small steps,  getting bent over a slip-up can send you into a tailspin.   Starting over is where you can actually make the most progress if you can see where you slipped up (without blaming, that won’t help)

Good Luck and happy resoluting!

Off Day, just say okay

Wednesday, December 3rd, 2008

It’s difficult some days to get out of bed. You feel it. The alarm has a sharpness that just penetrates, you hit the [amazon-product type="text" text="snooze"]1228276904[/amazon-product], still, the second time around is equally grueling. Throughout the day you have those things you have to do, Work, Family, appointments; you make it through, finally! Then there’s that yoga class that you go to every week, most weeks it makes you feel good. This time, this day, not happening; should you feel guilty?

NO!!!

Being not-so-into your usual routine one week is much different than making excuses not to go every week. If you make excuses week after week, you might be treading on do-nothing territory. This is where things start to get really bad. When your so-called release is doing nothing, you’re probably not getting anything out of it - after all it is nothing. I challenge any mathematician to prove that something can come from nothing. You can find something to do. There are many healthy ways to unwind, [amazon-product type="text" text="games"]1228278100[/amazon-product], [amazon-product type="text" text="puzzles"]1228278242[/amazon-product], [amazon-product type="text" text="books"]1228278571[/amazon-product], [amazon-product type="text" text="music"]1228278695[/amazon-product].

Back to the day at hand, my day, interestingly enough, ended with a run-in with a fellow yogi. We’re both devoted to the same yoga class . Oddly enough, she confessed to not going herself, we were both quite relieved that we were both lax. The discussion continued with when we’d be at class again later in the week.

How some never get sick

Monday, December 1st, 2008

By Alicia Potter
Copyright Health Magazine 2008

They survive cold season without a sniffle. They fly in germ-packed airplanes unscathed. And they somehow avoid stomach bugs that decimate the office. Wish you could be one of these women who never get sick? Try one or — even better — all of these seven secrets, and you may join this club come flu season.
Some say getting a massage once a month is key to fighting off bugs.

Get a massage

For the past three years, Mindy Hardwick, 38, of Lake Stevens, Washington, has dodged all the major bugs while volunteering at schools and a juvenile-detention center. Her secret weapon: a monthly massage. Hardwick even sailed through a move (selling her first house) without the post stress blahs.

“It’s got to be the massage,” she says. “I’m convinced it’s like taking medicine.”

Most studies show that massage can reduce anxiety, blood pressure, and heart rate — and lowering these is likely to cause your stress level to drop, one key to building immunity. Health.com: What kind of massage is best for you?

“Decreasing stress increases your immune cells,” says Tiffany Field, PhD, director of the Touch Research Institute of the University of Miami School of Medicine.

Make massage work for you: Any type of rubdown is fine, as long as you ask for moderate pressure, Field says. The therapist’s touch should be vigorous enough to move or indent skin but not so hard that it causes pain. How often do you need one? There’s no science on that, but experts say once a month (or more) is worthwhile.
You can take matters into your own hands, too, by showering with a stiff, natural-bristle brush; like moderate-pressure massage, this stimulates pressure receptors under the skin, Field says.

Read the full story

Turning the Tables on Stress

Saturday, November 29th, 2008

 Turning the Tables on Stress
by Lara Evans Bracciante
Stress may not be the result of how much you have to do so much as what you have to do. According to Donald A. Tubesing, author of [amazon-product type="text" text="Kicking Your Stress Habits"]0938586009[/amazon-product]. Consequently, simply viewing a job differently may minimize stress levels. Rather than deeming grocery shopping as just another chore, see it as an opportunity to focus on your love for your family. This simple practice of creating love and joy in the daily tasks of life can become habitual and ease the pressures that otherwise close in on you.

If your [amazon-product type="text" text="stress "]0470222778[/amazon-product]level is too high, the following list of adaptogenic herbs — general tonics to help achieve wellness — may help you. Before taking any herbs, consult an herbalist or healthcare professional.

Herb: American Ginseng (Panax quinquefolium)
Suggested dose: 100-600 mg/day in divided doses, 4 weeks on, 2 weeks off
Contraindications: Renal failure, acute infection, pregnancy and lactation, MAO inhibitors, hormonal therapy, stimulant medications, hypertension

Herb: Siberian Ginseng (Eleutherococcus senticosus)
Suggested dose: 100-200 mg twice daily, 4 weeks on, 2 weeks off
Contraindications: Stimulant medications, hypertension, active bleeding such as ulcers, anticoagulants (aspirin, NSAIDs), surgery

Herb: Shisandra (Shisandra chinensis)
Suggested dose: 100 mg twice daily
Contraindications: Pregnancy, calcium channel blockers

Herb: Ashwagandha (Withania somnifera)
Suggested dose: 450 mg 1-2 times daily
Contraindications: Pregnancy and lactation, hemachromatosis, narcotic analgesics, sedatives

Herb: Rhodiola (Rhodiola rosacea)
Suggested dose: 50 mg twice daily
Contraindications: Pregnancy and lactation

Resources: Alternative & Complementary Therapies, vol. 9, no. 2, 2003, Natural Therapeutics Pocket Guide, 2000-2001, LexiComp, Inc.

*Originally published in Massage & Bodywork magazine, August/September 2003.
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.