WIZE TIME MANAGEMENT

What exercise is best to help reduce stress?

The type which does not add more stress!

Everyone is different.

For some, they come back from a ten-mile run, and they feel relaxed.  Others come back from a similar run and are exhausted, more stressed than when they left because their bodies hurt so much and others can’t do without the exhilaration of pushing their bodies to the nth degree – somehow the pain is satisfying.

And for yet others, a long walk or yoga gives them a wonderful feeling.  Their bodies react well.  For others, yoga is too slow or they don’t have the flexibility to deal with all the poses. And for others, Pilates is ideal.

Weights are a favorite for certain people.  They “pump iron” for hours every day and the cardio represents an interruption into what they love.  Others can’t stand going to the gym and especially lifting weights.

Many people enjoy sports.  One person told me that he plays sports all year round and would never dream of going to the gym.

The important factor

The most important thing to your exercise program – and yes, exercise is critical to stress reduction – is that you enjoy what you’re doing!

Why?  Because you’ll actually do it!  You’ll look forward to your exercise time and have no trouble keeping it up because of the incredible benefits you receive from it -

Benefits of Regular Exercise

Besides handling stress much better, regular exercise has many benefits:

the obvious ones are:

• burn fat
• increase cardiovascular functioning
• increase the good feeling endorphins

the not so obvious

• better functioning  organs
• increased blood flow to the brain
• clearing up metabolic waste products
• helping posture
• maintaining good lung capacity and therefore more oxygen throughout your body for good health
  
• helping to avert disease and can even reverse some diseases

Is there anything else which can help the body and reduce stress?

Yes.  Deep breathing, stretching, massage, aromatherapy, meditation.  Each one has physiological benefits for the body.  Again, it’s a matter of preference though this last four can benefit anyone who indulge in their own way.  For instance, meditation is not necessarily sitting crossed legged in a quiet room reciting the same word over and over again.  Meditation for some can be sitting in the park watching squirrels run up and down the trees and admiring beautiful flowers or listening to a brook.

Aromatheraphy can be simply using your favorite scented hand cream and a massage can simply be rubbing your temples or using a massage wand or chair.

Throughout the day you can:-

• stretch -  stand up every couple of hours and touch your toes, lean backwards slightly, lean your head side to side and front to back, rotate shoulders, stretch arm triceps overhead, stretch hamstrings – just 5 minutes and you can feel refreshed.  You can find a lot of stretching.  Here’s a couple of videos from YouTube – you can find a lot of videos on YouTube
• Throughout the day, take 10 deep breaths as often as possible.  Make the breath reach as far down and across as possible.
• While standing, be conscious of your posture – adjust accordingly and breath.
• If you can, meditate for 5 or 10 minutes at breaks or lunch hours.

• just sitting and enjoying peace and quiet

There are many, many avenues for relaxation of the body and of the mind – you’ll find quite a few videos on YouTube and elsewhere – this has just been a sampling to give you an idea – you might just find something you really enjoy.

Exercise is a key to good health and reducing stress in your life if you love what you are doing.  Here is one instance in which loving the method of exercise is critical and adding different ways to reduce the stress in your body holds incredible benefits.

Lorraine Arams

http://www.wizetime.com

What do you eat when you are feeling “over-the-top” stress?

Fresh!

Fresh vegetables, fresh fish, fresh meat and fresh fruit are your best antidote to stress.  Why?  Vitamins and minerals.

The more we do to food, the less nutritious it is.  Fast food has only one redeeming quality:  fast.  For an already stressed body, fast food adds that much more stress to a system which is already exhibiting the ravages of acute stress.  It’s very difficult to digest the sugars and fats contained in fast food.

Try to make those fresh food items organic as much as possible.

Stress revs up the production of insulin and cortisol.  This is one of the reasons that some people, under constant stress, gain a lot of weight contrary to the popular belief that stress makes you thin.  In fact, in some people, going on holidays helps them get thinner because their body is not producing excess insulin and cortisol. Fresh food, high in fiber, helps regulate those hormones.

Your digestive process is affected by stress as well as every other part of your body. Therefore, it is critical that you pay attention to the amount of fiber in your diet.  Our tendency is to reach for the high carbohydrates and sugars such as potatoes and candy to give us that “boost”.  With any boost, also comes the “crash”.

Good Habits

There is nothing here that you don’t already know but, if you’re acutely stressed, you likely don’t do:

• drink plenty of water throughout the day
• eat low fat proteins such as fish, chicken, turkey
• snack on fresh fruit such as apples, berries, oranges, grapefruit – have a bowl of apples on your desk -
  
• eat fresh vegatables as much as possible – with all the colors, shapes, textures, and flavors, there’s something for everyone – stir fries during the week for dinner are quick and colorful and eating raw vegetables or salad (limit dressing) for lunch with some protein is ideal
  
• limit the amount of starchy foods such as bread, rice, pasta and potatoes.  When you do enjoy them, make sure they are items such as brown or wild rice, whole grain pasta and breads, and preferably sweet potatoes as opposed to regular potatoes and preferably baked, not fried.
• consume dairy for calcium – milk, cottage cheese, small amounts of cheese
• instead of coffee, drink herbal teas – there are so many flavors on the market today which are non-caffeine, it can be a great new adventure to discover them all

Additional Help for Your Body

Do remember too to take supplements -

• overall good multiple vitamin
• extra multiple vitamin B
• essential fatty acids preferably from good sources of cold water fish oil
• if you’re having digestive problems, digestive enzymes  or acidophilus
  
• vitamin C – at least 1000 milligrams a day
  
• Vitamin E, Selenium, CoQ10
  
• magnesium/calcium assists hormone levels

There are some herbs which can be helpful and can be taken as a tincture or tea as magnolia bark, passionflower, valerian, St. John’s Wort, Kava Kava, Lavender.  My favorite is lavender on my pillow at night, in my hand lotion during the day, and in the potpourri form in my clothes drawers.

Pay attention to what goes into your body and what foods your body has a negative reaction to.  If you experience acid reflux, apple cider vinegar in a glass of water clears it up.

Can Food Help Reduce Stress?

Of course!  A healthy body gives you the resilience to cope and the brain power to find solutions.  If your body is having to deal with food which only stresses it such as high carbohydrate or high fat, it’s adding stress rather than relieving it not to mention how awful you feel overall.

Eat well, drink wisely, and help your body give you the energy you need to cope with your stresses.

It’s easy – just think fresh!

Lorraine Arams

http://www.wizetime.com

What can you do to prevent Stress?

Nothing!

Stress is a part of human existence no matter where you are or how you live in the world.

Every Day Stresses

Hunger is a stress and we solve that issue by eating.  Being tired is stressful – we sleep to relieve that problem.  Commuting to work is stressful as we stay alert to road conditions, other drivers’ actions, unpredictable events, etc., however, some people relieve that stress with music or conversation or listening to the radio or educational materials.  Taking care of our needs and our family’s needs is stressful, however, we have our own business or go to our job to meet the costs of providing.

Stress Reference

The reference point as to whether we call what we do stressful or not is the degree of stress we are feeling.

What people refer to as “being stressed out” is the degree of stress they are feeling and viewed as a negative in their lives.

For instance, if they are competing in a sport they enjoy, there is the stress of competition but people don’t see it as negative – they subject themselves to that form of stress because they both enjoy the sport and the process of competition looking forward to the reward of the win!  However, no one would deny that competing is stressful.

If a close family member is struck by a car and is in serious condition in the hospital, people view that stress as negative – “stressful” and it impacts all other aspects of their lives because of the anticipation of a possible loss.

When Stress is a Good Thing

Stress in our lives is a good thing – it propels us to action.  If we are faced with danger, we escape.  If we are faced with a difficult problem, we find solutions.  If we are faced with competition, we plan and execute our time to win.  If we accept the responsibility of marriage, we capture the rewards of a trusting and loving relationship.

When we are thinking that there is a positive outcome to the stress we feel, then we are able to accept the stress and work with it.

When Stress is a Bad Thing

Stress is bad when it is viewed as a negative and a possible loss is anticipated.  If you’re not happy at your job and hate your boss’s behavior, your stress is acute because you are trying to keep your job but the working conditions create anxiety and likely dysfunctional behaviors on your part; you fear the loss of your job.  If a child is seriously ill, there can be consequences to that illness which are difficult to bear.

“Distress”, therefore, is caused by viewing the situation as a possible loss of something or someone important to you.

What Can You Do About Stress?

In general on an every day basis, whether the stress is viewed as positive or negative, the answer lies in accepting that the only moment you have is the one you are living right now.  It’s an odd concept.  When I first heard that concept, I couldn’t understand it at all!  But then I listened more – and dared to practice it no matter how foreign it seemed.  It started with Oprah’s series about an odd book called, A New Earth.  Then, I picked up a copy of The Power of Now by the same author, Eckhart Tolle –

Today

Whenever I start feeling acute stress – good or bad – I simply get “into the moment” – it’s not as airy fairy as it sounds – it’s really the ticket to controlling the levels of stress and “keeping your feet on the ground”.

It does take practice – over and over again – until that is the place I go to whenever I feel stressed or overwhelmed or uncomfortable in any situation.  It clears my mind, calms the emotions, and allows for better reactions or non-actions to situations which arise.

There is nothing you can do to prevent stress in your life but there is something you can do to reduce its impact on your life at any given moment.

Lorraine Arams

http://www.wizetime.com

Can you reduce your stress level with time management?

It depends.

If the level of stress is still manageable, then, yes, time management techniques can help.  However, when stress levels are acute, time management can, if not used properly, actually increase stress levels.

When I was in acute stress, I wanted a quick fix – I wanted relief from the intense pressure of stress NOW!  Of course, that’s not really possible unless a person is knocked unconscious or takes a sedative, neither of which address the stress issue.

However, even in acute levels of stress, it is possible, if you are willing, to give yourself some liberation from the intensity of what you are feeling.   If you are willing, then let’s start simply.

Here’s how:

1.  Get yourself a cup of tea or coffee, a pen, a big piece of paper, you date book . . . . and give yourself a break! That’s a good start since you likely don’t feel you can really take a break right now – that’s your first step into good, sound time management – taking care of yourself first!

2.  On the piece of paper, make five columns along the width of the paper:

• Things on my To Do List
• Is it necessary for me to do
• I can delegate it to
• Date & Time to be completed
• Schedule
  

3.  In the first column number and list every single thing you think you need to get done.

4.  Now comes the analysis part in the next 4 columns:

• Is it necessary for me to do – sometimes we feel we need to do everything but actual fact we don’t.  Be honest with yourself – do you really need to do it?  Why?
• I can delegate it to – when we’re stressed out, we don’t think clearly.  And we think it’s faster for us to do it all rather than get people to help.  It’s not!! That’s a story our minds make up because for every single thing that comes off your list that someone else at work or at home can do, gives you that time back. It could be that you think the housework has to get done.  It does – we have all have  it to do.  If you have an intense job and longer hours, then hire someone to do your housework for you.  A person concentrating on cleaning can get a lot done in 3 hours that might take you a lot longer!  Delegate chores to family members if you have a family and at work, delegate tasks to members of your team and your colleagues.
• Date and Time to be completed – your list now should be a lot shorter.  Put and date and time on each one when each one needs to be completed.
• Schedule - in your day book, enter the items to which you have assigned a date and time.
  

Okay, can you feel the pressure coming off a bit?  Likely especially if you have given yourself permission to delegate some of those tasks to other people – yes, other people can do things as well as we can or perhaps even better and we don’t have micro-manage them either! For someone under acute stress, this is one of the most difficult things to do!

Delegation means:  clearly defining the end results we want the person to achieve, giving them the tools they need, providing them with a deadline date and time and letting them accomplish the task the way they want.

For the next couple of weeks, I will be covering more stress and time management issues so stay tuned!

A site you might interested in reading is:

http://www.webmd.com/balance/stress-management/stress-management-topic-overview

http://marenda.biz/2010/01/how-to-cure-stress-3-ways-to-cure-your-stress/

Lorraine Arams
One place to start reducing the stress,
is to know what you want – start with goals
a complimentary system at http://www.wizetime.com

At home – feeling good!

What  do I mean by “home remedies” to relieve your stress? 

 It means doing things in your home which counter your stress levels.        

When you get home, do you feel even more stress or do you feel more relaxed?  Why?  What is it about your home which makes you feel that way?      

If it’s calming, then try to repeat it in the rest of your home – colors, furniture, quiet, music, or you arrive before everyone else  and you have that little bit of time all to yourself – what is it that contributes to the relaxation effect?  Repeat.      

If coming home adds to stress levels, what exactly is the “thing” that creates more anxiety?  Is it the mess?  Is it the unwashed dishes?  Is it immediate demands on you by others in the household?         

What change can you make which would allow you what you need to feel more relaxed when you get home?  DO IT – NOW – TODAY – If it’s the mess, clean up before you go to bed at night including washing the dishes – schedule the time and do it – or delegate it – kids and spouses can be assigned the chores – and don’t jump in to do it – instead hold their feet to the fire and get them to clean up.  If it’s demands, let your family know that you will be going into your room for 30 minutes when you get home and you are not to be disturbed – don’t respond when there’s a knock on the door – they’ll eventually learn.  And so on.        

Then make appointments with yourself for self-care – stick to them too - otherwise you’re lying to yourself and you’ll feel even worse.  For instance, say that on Sunday night, you’d like an hour and a half for personal grooming and a bath.  Schedule it and let others in the household know that it’s your special time and you don’t want to be disturbed unless the “house” is burning down!  Spend that time grooming and relaxing – music, candles, a glass of wine, a tub pillow and lots and lots of bubble bath – do your manicure and pedicure – read a little – even nap a little . . . .       

What are the home remedies?      

• decor
• delegation
• agreements with other members of the household
• time for yourself – it’ll make you feel good about yourself because you care enough to take time solely for you (yes, even if you have young children – your spouse can care for them and respect your space)
• grooming – there’s nothing that makes a person feel better when they look better – manicures and pedicures really do that for a person – the benefits last the whole week – you look good!
• wine – a glass of wine relaxes you – not a whole bottle – a glass or two of wine really help the relaxation factor
• bubble bath – it makes you feel luxurious – and add sea salt and epsom salt to help your body soothe tired muscles and skin
• tub pillow and a big fat luxurious towel – the tub pillow relaxes the neck muscles and provides support for the head and the towel adds to that sense that you are taking good care of yourself
• candles – get a scent that you love – the scent is a great way to tell the brain this is “me time” and I’m relaxing here –
• nap – it refreshes you –

How does that feel do you think?  Good – you betcha!      

Home remedies consist of many facets of your life at home and each one is designed for self-care.        

If you care for yourself, you’ll be more relaxed and able to tackle the challenges life offers – look good, feel good – a good foundation for good time management.  Will it end there?  Of course not but this is a good beginning and, once you experience the benefits, you’ll likely stick to them –       

• feeling good about yourself
• feeling good about the fact that others love you enough to accept sharing chores instead of dumping everything on your shoulders and not disturbing you during “time for yourself alone”
• looking good because you take the time to care for yourself and feel more in control of world 
• keeping promises to yourself for yourself

Hmmmmm – sound good?      

What does this have to do with time management – why would a site dedicated to time management talk about stress?  Relieve stress and time management becomes easier.  Everything affects our ability to manage our time effectively.     We’ll look at the connection in a future blog. 

 Lorraine Arams
Once you do some of these, you might be
ready to set some goals – get a system at
http://www.wizetime.com      

   Feeling Good: The New Mood Therapy Revised and Updated     

Stress Relief – do you really want that? 

The first answer I would get from most people who feel stressed and possibly overwhelmed is —-  YES —-!!!  I’ve learned to question that notion.  Why? Because I’ve given the almight “yes” to that question too only to really discover that I thrive on stress – it’s like an addiction – I learned it well early in my career – work hard, long hours and you’ll succeed is what I was told!  So I did!  Long, hard hours most often 7 days a week, so tired sometimes, I couldn’t remember getting up!

Stress – an addiction????  You got it – and everyone in a constant state of high stress knows exactly what I’m talking about – the chemicals in the brain give you that high – you move faster, talk faster and you feel super human – look at everything you accomplish in a day!  Like any addict, we hate the down side – it’s not so much fun!  The energy is simply not the same when we reduce our stress – it feels good for a while – the body feels more refreshed but . . . the excitement – it’s missing!  And . . . let’s face it, social norms encourage and reward “hard work” – it’s in our daily vocabulary as is hello and good night!  Note here – notice I didn’t say social norms encourage healthy attitudes towards work because they don’t!

How do we keep it going?  We find an environment or create one in which we can keep that “high” generated.  However, eventually, our brains and our bodies just can’t take it any more and we end up in a heap!  It may take years of abuse.  Denial, all that time, is such a great friend!

Don’t believe me?  Read about it in magazines, newspapers and on the net – stories of people who achieved their idea of success and they crash!  Either their health gives way or their spouses leave or they lose their jobs or someone dies or . . . but, something, “whacks them”!  Something interrupts their “relationship” with the arena in which stress is perpetuated.

So . . . ask yourself:  Do I really, really want relief from stress?  Be very honest with yourself . . . not your first reaction;  Watch what you say and do . . . it’ll give you clues how you perpetuate your acutely  stressful life.  Likely, you won’t see it at first because, hey, why should you – this is exciting!  But . . . you know . . . . somewhere at the back of your mind . . . . you know . . . you need to change this modus operandi!  It’s exciting but it’s dangerous . . . what is it you really want?

Tomorrow – another blog about stress – why?  Because it’s wasting your time, your resources, your health and your relationships.  Time management is about managing your life – managing stress is part of that equation.

Lorraine Arams
Not achieving your goals? Try this new
twist on an old theme at
http://www.wizetime.com