(NaturalNews) Stress is a big challenge in life nowadays. The sources of stress are many and the helpful ways to reduce stress are also plentiful. Common symptoms of stress include skin problems, impotence, stomach ulcers, high blood pressure, fatigue, insomnia and frustration.



We don't need to set a time to reduce stress, we need to incorporate some strategies in our daily life routine to prevent stress and reduce its effect on the body.



Here are 10 simple steps we can easily take to reduce stress:



1. Define your goals: we must define our life goals and begin to achieve these goals; this action will support us against stress because we will feel that we know what our life purpose is and why, and that we control our own lives.



2. Take control of your diet: we can use simple ways in our diet plans to reduce stress by avoiding some stimulants such as coffee, alcohol, tea and Sugar and we can use chamomile tea as an alternative because of its calming and relaxing effect. We need to eat slowly in a calm environment to allow our digestive system to work well. We can use honey as an alternative to Sugar but in small amounts (one or two spoonfuls per day).



3. Take hot baths regularly: after a very busy day or when we feel that we need to relax (I do this three times a week). You can take a hot bath by sitting in warm to hot water and the water level should be above the waist, using lavender oil can also enhance this relaxing experience.



4. Aromatherapy: in the office you can use aromatherapy to relax and avoid stress. One of the best ways is to use lavender oil on a source of heat and take in the scent; this is a great way to relax during the day when you need it the most.



5. Exercise: This is one of the important things you can do which will reduce stress and bring happiness. When we exercise, our brains release substances which bring feelings of happiness and relaxation; we need engage in some exercise regularly such as walking, dancing or swimming.



6. Breathing techniques: Yoga, meditation and Tai Chi all use deep breathing techniques. To meditate, simply sit with closed eyes and concentrate on your breathing. Breathing deeply regularly is great for health and from there, you can learn various other breathing techniques to gain enhanced benefits.



7. Relaxation techniques and self hypnotherapy: we can easily do this after the hot bath to relax even more, simply sit or lie down in a comfortable place with your eyes closed, imagine there is a spot light above your head and concentrate on it, then concentrate on your body part by part and try to relax the body and feel the relaxation deepening -- you can also use a self hypnotherapy audio tape to help in this process.



8. Massage: this is a great way to reduce stress, I do this when other ways fail, I feel better after receiving a massage. You can get a professional massage or you can simply ask your partner to massage you.



9. Spiritual healing: prayers and the act of helping others are very important components for happiness and stress reduction. You will feel calmer and have a sense of inner peace.



10. Talking through your problems: talking about your feelings acts as a releasing mechanism and you will soon find that talking about your problems with your partner or best friend may help the solution to the problem come to light and will help to release blocked emotions.



11. Multivitamins: I take a Vitamin B complex regularly to decrease stress and this has been a great help in my stress reduction.



I hope that you find these suggestions helpful, my hope in sharing this information with you is that you can benefit from it. Reading about this is not enough to reduce stress, you must take action.





About the author

M.B.B.C.H, Physician, D.H.P. , D.C.M.T, S.N.H.S Dip. (Nutrition),

S.N.H.S Dip. (Herbalism), I.R.F member, Reiki master,

Member of the Royle Institute of Hypnotherapy and Psychotherapy,

Member of the Complete Mind therapists Association,

Member of the International Reiki Federation



Eleven Great Ways to Reduce Stress

(NaturalNews) Living in modern life means that we all have to deal with stress. Sometimes stress can be a positive force in our lives because it motivates us. However, sometimes stress can really get us down. It is essential that we have tools in our lives so that we can cope with stress and the general ups and downs of life.



So how can we learn to cope with stress? Here are a few tools to help you deal with life in a more balanced and positive way.



Diet



Sugar, wheat and caffeine are the three most common foods that cause stress. They cause imbalance by making us fly high and then go into a deep low. A diet rich in nutritious food is the most stress free diet there is.



Nutrients



* Magnesium is the number one dietary deficiency, and studies have proven that it is naturally anti-anxiety.

* Essential fatty acids are necessary for brain function and balanced mental health.

* B complex is another gland harmoniser and mind stabiliser.

* The mineral chromium balances blood Sugar levels, which helps to bring physical and mental harmony.



Essential Oils



Many people find tremendous relaxation when using essential oils. One of the best stress releasing combinations is 3 parts Lavender, 2 parts Bergamot and 1 part Sandalwood. Smelling these oils at work, in the bath, or best of all while receiving a massage can calm body and mind.



Herbs



Some of the most powerful herbs for stress and anxiety include aniseed, peppermint, passiflora, skullcap, valerian, chamomile and lavender. You can make them into individual teas and identify which one works best for you.



Exercise



Perhaps the most vital thing that we can all do is to do exercise. Exercise "lets off steam" so that the body isn't stuck in a state of fight or flight. It releases natural endorphins and hormones that keep us positive and healthy.



Yoga/Meditation



Meditation and yoga are a great way to relax and get your mind off of your problems. Focusing on the body and breath will offer you a little holiday from being immersed in emotional upset. It will help you to disengage from your thoughts and emotions rather than seeing them as who you are. They help people to get more deeply in touch with their true selves that is beyond the tensions of daily life.



Stress Release



When people get stressed they naturally touch their forehead. This is because touching the forehead does actually relieve stress. Put two fingers on the boniest part above the eyebrows and think about whatever is causing you tension. You will be able to feel a pulsating underneath your fingers. When the pulsating has eased and you feel that it is difficult to think about the stress, then you are finished. You can also find a friend to exchange with.



Thank Your Stress?



Say "thank you" to your stress. View your emotional ups and downs as an avenue to learn and grow rather than as an enemy that must be gotten rid of. Getting angry at the stress only creates more distress and makes you feel worse. Thanking it, even if you have no idea how it is going to help you to learn in the future is empowering. Feeling grateful is one of the first major steps towards change.



by: Sheryl Walters, citizen journalist







About the author

Sheryl is a kinesiologist, nutritionist and holistic practitioner.

Her website www.younglivingguide.com provides the latest research on preventing disease, looking naturally gorgeous, and feeling emotionally and physically fabulous.

And her latest website www.raiselibido.com offers a vast quantity of information on how to increase sex drive and enjoy a vibrant sex life.





Subscribe to this FREE email newsletter



A Holistic Guide to Fighting Stress

Anger Can Really Kill You!

Anger and other strong acidic emotions can trigger potentially deadly heart rhythms in certain vulnerable people, U.S. researchers said on Monday.



Previous studies have shown that earthquakes, war or even the loss of a World Cup Soccer match can increase rates of death from sudden cardiac arrest, in which the heart stops circulating blood.



"It's definitely been shown in all different ways that when you put a whole population under a stressor that sudden death will increase," said Dr. Rachel Lampert of Yale University in New Haven, Connecticut, whose study appears in the Journal of the American College of Cardiology.



"Our study starts to look at how does this really affect the electrical system of the heart," Lampert said.



She and colleagues studied 62 patients with heart disease and implantable heart defibrillators or ICDs that can detect dangerous heart rhythms or arrhythmias and deliver an electrical shock to restore a normal heart beat.



"These were people we know already had some vulnerability to arrhythmia," stated Lampert.



Patients in the study took part in an exercise in which they recounted a recent angry episode while Lampert's team did a test called T-Wave Alternans that measures electrical instability in the heart.



Lampert said the team specifically asked questions to get people to relive the angry episode. "We found in the lab setting that yes, anger did increase this electrical instability in these patients," she said.



Next, they followed patients for three years to see which patients later had a cardiac arrest and needed a shock from their implantable defibrillator.



"The people who had the highest anger-induced electrical instability were 10 times more likely than everyone else to have an arrhythmia in follow-up," she said.



Lampert said the study suggests that anger can be deadly, at least for people who are already vulnerable to this type of electrical disturbance in the heart.



"It says yes, anger really does impact the heart's electrical system in very specific ways that can lead to sudden death," she said.



But she cautioned against extrapolating the results to people with normal hearts. "How anger and stress may impact people whose hearts are normal is likely very different from how it may impact the heart which has structural abnormalities," she said.



Lampert is now conducting a study to see if anger management classes can help decrease the risk of arrhythmia in this group of at-risk patients.



Sudden cardiac death accounts for more than 400,000 deaths each year in the United States, according to the American College of Cardiology.



According to Dr. Robert O. Young, Director of Research at the pH Miracle Living Center, "anger is energy in motion or E-motion that can require the consumption of a high level of cellular energy and as a result produce a high level of acidic waste that can cause electrical instability in the heart leading to arrhythmia and sudden cardiac arrest."



Resources:



Reuters

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(NaturalNews) The myriad health benefits of massage therapy are being validated by a number of fascinating scientific research studies. In the past, massage has been associated largely with exclusive, exotic, luxury spas and upscale health clubs. With more affordable opportunities -- along with increasing support from the medical community, massage therapy is gaining in popularity.



Exciting and proven benefits of massage begin with the very young. In one study, preterm infants gained 47% more weight, were discharged six days earlier (at a hospital cost savings of $10,000 per infant), and become more socially responsive. If the 470,000 preemies born in the U.S. each year were to receive this simple, soothing, and natural treatment, that would translate to annual savings of 4.7 billion dollars.



Preschool children who receive massage right before bedtime fall asleep sooner and stay asleep longer. In another study, preschoolers were given tests before and after receiving a 15 minute massage or spending 15 minutes reading stories with an experimenter. Performance and accuracy improvement were greater for the massage group.



Massage has also been shown to help troubled adolescents. In an interesting study, depressed, hospitalized, adolescents were divided into two groups. One group received 30-minute back massages daily for five days. Another group watched relaxing videotapes. The massaged subjects were less depressed and anxious and had lower cortisol (a stress hormone) levels after the massage. In another study, seventeen aggressive adolescents were randomly assigned to a massage therapy group or a relaxation therapy group. Each group received massage or relaxation therapy for twenty minutes, twice a week, for five weeks. The results demonstrated that the massaged adolescents had lower anxiety and reported feeling less hostile. The parents of the participants perceived their children as being less aggressive after the massage therapy. Significant differences were not found for the teenagers in the relaxation group.



Anorexia nervosa is extremely difficult to treat. Massage therapy is showing great promise with this population. In a study with women diagnosed with anorexia, the results demonstrated that after receiving a massage twice a week for five weeks, the patients reported lower stress and anxiety levels. These women also had lower cortisol levels and increased dopamine and norepinephrine (the “feel good” hormones) after the treatments. A promising result of the treatment was that they reported decreased body dissatisfaction on the Eating Disorders Inventory.



In a study exploring the role of massage therapy for treating migraine headaches, researchers designed a randomized study comparing two groups of subjects. One group received massage therapy for 13 weeks, the other did not. The subjects from both groups were asked to maintain a daily log recording their perceived stress levels and coping efficacy. They were also asked to keep a daily journal of their perceived levels of stress and sleep. Levels of anxiety, heart rate, and cortisol levels were assessed. Compared with the control group, the massage participants showed decreased heart rates less anxious moods, along with lower cortisol levels. The highlight of this study was that the massage group experienced fewer migraines during the study period.



Studies demonstrating the success of massage therapy in treating stress number over one thousand. Currently there are a vast array of theories as to why massage therapy is so successful in managing stress. One can read through extensive scientific studies focusing on measuring neurochemicals and reactions in the SNS (sympathetic nervous system) and the PNS (peripheral nervous system) in order to solve the mystery as to why massage is so effective on various stress disorders. Yet, a simple explanation might be that stress increases muscle tension, massage decreases muscle tension. When a muscle is tensed, circulation is reduced, blocking the absorption of oxygen and nutrients. Massage, on the other hand, loosens up the muscles, increasing circulation, bringing oxygen and nutrients back to the area of tension. Massage may also release stored toxins, which might explain the sense of wellbeing after a massage.



In a recent study in New Zealand involving nurses working in emergency departments, aromatherapy massages with music dramatically reduced stress levels amongst the study participants.



The researchers of this study found that sixty percent of the nursing staff in their experiment reported that they suffer from moderate to extreme anxiety due to their work. The percentage of nurses reporting anxiety dropped to just eight percent after aromatherapy massage treatments. The massages were provided by a licensed massage therapist who sprayed an aromatherapy mist above the heads of the participants. The participants were able to choose the scent. The essential oils were rose, lavender, lime, ocean breeze, or a combination of lavender, ylang ylang, bergamot and patchouli.



A reduction of anxiety from sixty to eight percent is statistically significant. This study demonstrates that massage therapy is a powerful tool with tremendous potential. Introducing such healing therapies in the workplace would be a valuable tool for employers for treating, managing and possibly preventing stress disorders.



Other recent studies have shown that massage therapy can help with pain management (including labor), aiding children with diabetes, sports-related soreness, alcohol withdrawal, immune function, and cancer treatment.



Who knows? Maybe someday, a trip to the spa may be just what your doctor orders.



References:



Blackwell Publishing Ltd. (2007, September 24). Aromatherapy Massages With Music



Diego, M.A., Field, T., Hernandez-Reif, M., Shaw, J.A., Rothe, E.M., Castellanos, D. & Mesner, L. (2002) Aggressive adolescents benefit from massage therapy. Adolescence, 37, 597-607.



Field, T., Morrow, C., Valdeon, C., Larson, S., Kuhn, C. & Schanberg, S. (1992) Massage reduces anxiety in child and adolescent psychiatric patients. Journal of the American Academy of Child and Adolescent Psychiatry, 31, 125-131.



Field, T., Schanberg, S.M., Scafidi, F., Bauer, C. R., Vega-Lahr, Nl, Gracia, Rl, Nystrom, J., & Kuhn, C.M.. (1986). Tactile/kinesthetic stimulation effects on preterm neonates. Pediatrics, 77, 654-658.



Hart, S. Field, T. & Hernandez-Reif, Ml, Nearing, G., Shaw, S., Schanberg, S., & Kuhn, C. (2001). Anorexia nervosa symptoms are reduced by massage therapy. Eating Disorders, 9, 289-299.



Lawler S., Cameron, L.D. “A randomized controlled trail of massage therapy as a treatment for migraine.” Annual Behavioral Medicine. 2006. 32(1):50-59.



Selye, H. The Stress of Life. New York: McGraw-Hill, 1976.







About the author

Cindie Leonard has a Master's degree in Psychology and specializes in research. http://www.cindieleonard.com



A Review of Recent Research Touting the Benefits of Therapeutic Mas...

Many of you, I’m sure, share my perception that events in the world are becoming increasingly volatile and precarious. Not only can we see this in our human endeavors, but also in the weather of late.



In such times, and faced with a steady influx of reports of global tragedies, economic uncertainties, political shenanigans (on both sides of the political aisle), and so forth, all brought to us “every hour on the hour” by a media obsessed with reporting negativity, it is easy to slip into despondency or a sense of “what’s the use?” futility. This is an all-too common and understandable reaction when times seem so uncertain and challenging. Yet such a reaction is guaranteed to only escalate the feelings of unease that provoked it.



I’m writing about this today because I am just as susceptible to such reactions as anyone else, and there is a lot that is currently unfolding in the world that I am unhappy about. Yet I’ve recognized that, for me at least, remaining upset, despondent, worried, angry, and so forth does absolutely nothing to change things. Instead, it only serves to drag me down in spirit, suppressing my energy and joy. With that realization, I’ve also recognized that I always have a choice in terms of my responses and how I react to the challenges we on our planet are all passing through. I cannot control world events, obviously, yet I can control how I choose to respond to them. And so can everyone else. And the key to doing so, of course, lies in being disciplined and conscious enough to choose to respond from a position of cause instead of effect.



In the many years that I’ve been exploring what healing is and how it occurs, I’ve grown increasingly aware of the interconnectedness of all Life and how inseparably I am a part of every other human being and all else of GOD’s creations. Moreover, I’ve slowly yet surely begun to grasp how, energetically, my thoughts, beliefs, emotions, and desires never occur in a vacuum, Instead, they go out into the “Web of Life,” emitting precisely the type of energy I am choosing to resonate with moment to moment. Often, I react unconsciously, so that energy may be one of anger, sorrow, despondency, and so forth. Yet, when I recognize what I’m doing, I instantly realize the foolishness of such reactions, for, in essence, all I am doing in those moments is further polluting the world with more negatively, and ensuring that it returns to me manifold. (What we think and feel returns to us in increased measure.) So, more than ever before, I am doing my best to focus on resonating with thoughts, beliefs, and emotions that are energetically positive. This by no means implies that I no longer get angry or sad. Of course not. Nor is getting angry or sad necessarily inappropriate. In fact, oftentimes, they are the most appropriate and positive emotions we can choose, and crucial to accepting and acting from our personal power. (For more on this subject, I highly recommend the eBook Mind Mastery Meditations by Dr. Valerie Hunt – see the link below.) The key is to feel the emotion while allowing it to run its course, instead of holding onto it all day. This helps me remain more energized and connected to the Higher Power that is available to each of us whenever we choose to call upon it.



In addition, I am discovering more and more how absolutely essential it is for me to remain focused on “the dream I would see as real,” meaning my goals and dreams, both for myself, and for the world. As Gandhi, St. Francis, and many other great teachers have said, in order to see the changes we desire in the world, we must first commit ourselves to being that change. If we want peace, we must be peaceful. If we want love, we must be loving. Choosing to act in this fashion is not easy and I fail at it all the time. Even so, I know that I cannot shirk my responsibility in this regard.



So, how can we remain anchored in our focus? For me, it all begins and ends with my imagination. By allowing myself to imagine what I want to create in my life—truly envisioning it in as much detail as I can—and holding it in my mind’s eye as if it is already my reality, I am discovering that I can more quickly and easily manifest my goals. Moreover, making a regular habit of practicing this kindles my emotions and keeps me buoyed in feelings of joy and happiness. This, in turn, provides me with greater energy, so that I am better able to keep working on all I need to do externally to “make my dreams come true.”



What does this have to do with being healthy? For me, quite a bit. The more that I focus on being healthy, the healthier and more energetic I find myself being. It’s really that simple. And that difficult. Which is precisely why some people are able to heal themselves of serious illness, including cancer, solely through the power of their visualizations. Those that succeed really get involved with the creative process that is required to activate the imagination in all of its glory.



For many of us, working with the imagination can present a huge challenge, simply because we have forgotten how to use it. Instead, we are more focused on doing what the world expects of us, with no time to set aside for “daydreaming.” In fact, we are trained to set aside daydreams—and with them, our imagination—almost from the time we are born. Yet, as children, most of us had vivid imaginations and thrilled ourselves with the so-called dream worlds our imaginings gained us entry into. We haven’t lost that ability. We’ve simply allowed it to run dormant.



http://www.1healthyworld.com/



The Health Plus Letter, September 9, 2008, Vol. 6, No. 21. Copyright © 2008 by Larry Trivieri, Jr. All rights reserved.

(NaturalNews) Living in modern times means that we all have to deal with stress. Sometimes stress can be a positive force in our lives. It can motivate and get us going. However, sometimes stress can really get us down. Fortunately, there are plenty of tools out there to help us cope and deal with stress.



1. When people get stressed they naturally touch their forehead. This is because touching the forehead does actually relieve stress. Put two fingers on the boniest part above the eyebrows and think about whatever is causing you tension. You will be able to feel a pulsating underneath your fingers. When the pulsating has eased and you feel that it is difficult to think about the stress, then you are finished. It is sometimes easier to do this to someone else than on yourself, so you may want to find a friend to exchange with.



2. Say "thank you" to your stress. View your emotional ups and downs as an avenue to learn and grow rather than as an enemy that must be gotten rid of. Getting angry at the stress only creates more distress and makes you feel worse. Thanking it, even if you have no idea how it is going to help you to learn in the future is empowering. It gives you hope, which puts positive energy into the situation. Feeling grateful is one of the first major steps towards change.



3. Flower Remedies are amazingly powerful at combating emotional stress. There are flower remedies from every corner of the earth, and every set comes with a list of what each remedy is good for. You can either read through the list to decide which remedy suits your particular problem, or you can skip the list and see what remedy intuitively draws you in.



4. Vitamins C is a good stress vitamin. When under pressure or emotional strain, eat foods that contain vitamin C such as kiwis, oranges, and bell peppers. You can look on line to find others. This vitamin is known to balance and calm, allowing you to get back to your normal self.



5. Affirmations can be a great way to change the repetitive patterns of thought that you can fall into. For instance, if you always think that you are fat and ugly, you could repeat "I am beautiful just as I am". There are acupressure points that are useful in helping the affirmation really get into the body energetically. You can tap around the ear from front to back (temporal lobe). If you are saying a negative affirmation, for example "I have no need to worry about the future" then tap around the right ear. Then you can tap around the left ear and say a positive statement such as "I live in the moment".



6. When you have an issue where there is a conflict, you can tap small intestine 3, which is in the middle of the side of the hand down from the pinkie. For example, if you want to be nice to your mother, but there is a little part of you that doesn't want to, you could say "I want to be nice to my mother" while you tap. If you want to eat healthy food, but tend to overeat junk when you are feeling low, you could say "I deserve to eat healthy food."



7. Drink a lot of water. Stress is highly dehydrating. You have probably noticed that when you are really tense, your mouth has gone dry and cottony. While on a normal day you need 2 litres of water, on a day packed with emotional stress, you may need more like 2 ½ or 3. You could also supplement some of that water for chamomile tea, which is hydrating and also calming.



8. Meditation and yoga are a great way to relax and get your mind off of your problems. Focusing on the body and breath will offer you a little holiday from being immersed in emotional upset. Just a few minutes can make a huge difference.



by: Sheryl Walters





About the author

Sheryl is a kinesiologist, nutritionist and holistic practitioner.

Her website www.younglivingguide.com provides the latest research on preventing disease, looking naturally gorgeous, and feeling emotionally and physically fabulous.

And her latest website www.raiselibido.com offers a vast quantity of information on how to increase sex drive and enjoy a vibrant sex life.

(NaturalNews) Everyone has preferred oft-used methods for easing tension or stress. Sometimes these methods are productive and other times coping methods cause more problems than the original sources of stress. Some positive coping methods are meditation, exercise, deep breathing, journaling, and listening to music. Negative coping strategies include drinking alcohol to excess, smoking, using drugs and overeating. Stress-reduction methods that have positive long-term health benefits are the best choices. It is important to remember that stress is not nearly as critical as how it is dealt with. Here are some suggestions for positive coping methods.



Adjust Environment: Color, lighting and sound can either be soothing and comforting, or jarring and unhealthy.



*Light: Inadequate or artificial indoor lighting can cause stress that creates agitation, disorganized thinking, physical discomfort, and even disease. Conventional fluorescent lighting produces light that is deficient of some of the wavelengths that are contained in natural sunlight. Studies have shown that replacing this kind of lighting with full-spectrum fluorescent that more closely resembles sunlight can reduce stress levels.



*Sound: The sounds around us can either ease or contribute to stress. For this reason, it is important to become aware of how noise affects us.



*Color: Color can have both an emotional and physiological impact on stress levels. The impact of color comes from different vibrations inherent in different colors.



Seek Respite: A change of pace can enable one to find a new way to view a problem. Stop and find something else to do. Take a break. Take a nap. Force the mind to focus on something other than the source of stress.



Physical Activity: In the face of negative emotions such as sadness, anger, or pain, physical activity can help both emotionally and physically. Try physical activities like walking, hiking, stretching, jogging, running, or riding a bicycle to release pent-up energy associated with high stress levels. Even ten minutes of activity can be very effective for reducing stress levels.



Improve Time Management: Learning how to manage one's time will reduce stress and make one more effective at reaching daily goals. Use a daily planner or a "to do" list and learn how to minimize interruptions that consume precious time.



Learn How to Delegate: Delegating tasks not only reduces stress and creates more time; it also promotes trust in relationships.



Be Aware of Stress Symptoms: When under stress, the heart beats faster, muscles tighten, breathing becomes shallower, and often nausea or headache will result. When symptoms of stress appear, stop and take a break.



Get Adequate Sleep: Getting enough sleep will enable one to better handle stress. Sleeping environment is important as well. Make sure that nothing interferes with peaceful sleep.



Learn How to Laugh: Laughter is a great way to fight stress. Studies have shown that laughter causes a measurable decrease in stress and a measurable increase in the immune system. Laughter increases blood flow to the brain and at the same time endorphins are released into the body making one feel better.



Find Someone to Talk To: Stress can be reduced by talking it over with someone. Find someone who will listen without judgment and who will help find solutions. Seek out optimistic people because these people tend to have lower stress levels in their own lives.



Learn Affirmations: Find some positive phrases that fit, learn them, and repeat them often. Write uplifting notes to yourself.



Say No When Necessary: Having too many responsibilities creates stress. Know your limitations and stay within them. Be sure to say NO without feeling guilty!



Breathe Deeply: Stress promotes shallow, rapid breathing. This deprives the body of oxygen and further exacerbates stress. Consciously breathing slowly and deeply will help the body relax.



Eat a Nutritious Diet: Often stress leads people to eat unhealthy foods, but this will only worsen the stressful situation. Highly refined foods have a bad effect on blood Sugar levels and this will contribute to feelings of stress. Eating whole foods will help the body stay regulated and within normal levels.



Count Those Blessings: Focusing on problems contributes to stress. Trying to dwell on the things that are right will encourage feelings of appreciation. Appreciation is a powerful stress-buster.



Get a Massage: A massage will increase blood flow, lower blood pressure, help one rest, and elevate mood.



When all else fails, take a day and give it to yourself. Make it a day that you do not put anyone else ahead of yourself for that period of time. Spend time in activities that will renew the spirit and reaffirm priorities. This should make it possible to return to regular life feeling refreshed and renewed with a better sense of purpose and direction.



Source: http://www.inspiredliving.com/stres...





About the author

Jo Hartley

Wife, Mother of 8, and Grandmother of 2

Jo is a 41 year old home educator who has always gravitated toward a natural approach to life. She enjoys learning as much as possible about just about anything!

http://loftymatters.com - Current Events

http://winemaiden.com - Simply Abundant Living





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Fight Negative Thinking and Stress

(NaturalNews) Chronic Fatigue with its debilitating constant tiredness, is a condition of our times, affecting teenagers, as well as men and women of all ages. But have you ever wondered what its real cause might be? Part 1 of this article series examines the hidden causes of Chronic Fatigue.



It might surprise you to learn stress is the culprit.



There are various kinds of stresses, but the one thing they all have in common is that it is always about survival. Stress is classified as a stress when it impacts our survival capacity in some way.



Let's define 5 major stress categories



1. Physical survival or basic life needs: enough food, shelter, clothing, money to get by. Very basic survival needs.



2. Biochemical stress: sleep deprivation, hormone imbalances, malnutrition and malabsorption, drugs and too much caffeine or stimulants.



3. Mental: work commitments, deadlines, constant work pressure, running away or avoiding work related confrontations, dealing with bosses and executives or study/exam pressure, over thinking, over analyzing. Many people experience this stress all the time.



4. Environmental stress: noise pollution and chemical toxicity from environment or sudden chemical toxicity such as mercury leakage from Amalgam fillings or inhaling paint fumes.



5. Emotional stress: anything to do with any relationship, human connectedness, family, self worth etc., love and bonding.



Out of all the stress categories, the Mental and Emotional stresses create the most havoc in your mind/body system with debilitating symptoms particularly if the stress is prolonged.



A recent study on work-related stress is revealing, (http://au.news.yahoo.com/080123/15/15lx...) .



10,000 British public servants were assessed over a 12 year period by a team from University College in London. It was the first large-scale population study looking at the effects of stress from everyday working life on heart disease. During that time, seven surveys were conducted and chronically stressed workers were found -- people determined to be under severe pressure in the first two of the surveys -- had 68 per cent higher risk of developing heart disease.



Epidemiologist and study leader Tarani Chandola was quoted saying the findings suggest stress induced biological changes may play a more direct role than previously thought. This study provides the strongest evidence yet of how on-the-job stress raises the risk of heart disease by disrupting the body's internal systems.



"In the study, stressed workers also had lowered heart rate variability -- a sign of a poorly functioning, weak heart -- and higher-than-normal levels of cortisol, a "stress" hormone that provides a burst of energy for a fight-or-flight response.



"Too much cortisol circulating in the blood stream can damage blood vessels and the heart... If you are constantly stressed out, these biological stress systems become abnormal," Chandola said.



So what does Stress have to do with Chronic Fatigue?



Everything! According to Dr. Hans Selye, also known as the 'father of stress response' because he was the first medical doctor to elaborate on the GAS (General Adaptation Syndrome) response, ongoing stress leads to Chronic Fatigue and if not dealt with, complete adrenal failure and heart failure can be the result.



As an author of 1,700 scholarly papers and 39 books on how stress affects our entire system, Selye stated that headaches, insomnia, high blood pressure, anxiety/panic attacks and cardiovascular and kidney diseases are brought on by stress.



"Every stress leaves an indelible scar, and the organism pays for its survival after a stressful situation by becoming a little older," says Dr. Hans Selye.



What happens when any form of Stress impacts your life?



Stage 1: Alarm Reaction known as 'fight or flight'. In this stage your body is geared to ward off the impacting stress which could be anything or anyone, including our loved ones, any pressures for our time, money or love and challenges to our identity in any way.



In this stage, the body is alarmed by the stressors and mounts an aggressive anti-stress response to reduce stress levels. Some doctors call this the Early Fatigue stage.



Stage 2: Resistance Response. This is where the stress goes for some days, weeks, even months. In this hyper vigilant state, the body is resisting the ongoing stress but at the expense of the adrenal glands over-pumping the stress hormones.



Stage 3: Exhaustion. When the resistance stage goes on for longer than the body can physically cope with, exhaustion sets in after one or two years. In this stage, people normally start to experience Fibromyalgia, aches/pains, back-ache, muscle tension, severely suppressed immune system and muscle weakness. Many experience sluggishness and weight gain.



Stage 4: Failure. After a couple of years of over-pumping stress hormones daily, eventually, the adrenal glands become totally exhausted. People at this stage have a high chance of cardiovascular collapse, nervous breakdown, and according to Dr. Selye -- total collapse, even death.



To understand how and why Chronic Fatigue happens to us, we need a basic understanding of the functions of the adrenal glands. These are walnut-sized glands located on top of each kidney. Their purpose is to help the body deal with stress and help us to survive.



Adrenals are important control centers for many of the body's hormones. The outer layer of the gland, called the adrenal cortex, produces hormones including cortisol, DHEA, estrogen and testosterone. The centers of the glands produce adrenaline, the hormone named after them.



The basic task of your adrenal glands is to rush all your body's resources into "fight or flight" mode by increasing production of adrenaline and other hormones. When healthy, your adrenals can instantly increase your heart rate and blood pressure, release your energy stores for immediate use, slow your digestion and other secondary functions, and sharpen your senses.



When you are stressed, your adrenal glands produce cortisol in excess. Cortisol is also known as the death hormone, because it is highly toxic and catabolizes (literally tears down) muscle mass for energy, your organs, diminishes your strength and your speed of recovery and makes people unable to cope with daily life. Adrenal fatigue also known as Chronic Fatigue occurs when the amount of stress exceeds the capacity of the body to recover from the stressful challenges.



And that list of stressful challenges is endless, including:



* lack of sleep



* a demanding boss



* the threat of losing your job



* financial pressures



* personality conflicts



* yo-yo dieting



* relationship turmoil



* death or illness of a loved one



* skipping meals



* reliance on stimulants like caffeine and starchy carbs



* digestive problems



* over-exercise



* illness or infection



* unresolved emotional issues from our past or present



The result is adrenal glands that are constantly on high alert.



These are common symptoms that are directly related to stress



* Weight gain around the waist and inability to lose it.



* Regular bouts of colds/flu and other respiratory ailments.



* Reduced sex drive.



* Poor memory



* Lack of energy in the mornings and also in the afternoon between 3 to 5 pm.



* Need coffee or stimulants to get going in the morning.



* Pain in the upper back or neck with no apparent reasons



* Mild depression



* food allergies



* Increased effort to perform daily tasks



* Dry and thin skin



* Hypoglycemia – low blood sugar



* Nervousness



* Palpitations



* Unexplained hair loss



Every challenge to the mind and body creates a demand on the adrenal glands by secreting stress hormones, one of which is cortisol and when the levels are in excess it literally destroys the body.



The destructive effect of high cortisol levels



In its normal function, cortisol helps us meet the stressful challenges, by converting proteins into energy, releasing glycogen and counteracting inflammation. For a short time, that's okay. But at sustained high levels, cortisol gradually tears your body down.



Stress, as noted earlier, raises your cortisol levels and this affects not only your body, but also your whole brain function by reducing your ability to focus/concentrate and remember things, making you somewhat incoherent. If this is not bad enough, cortisol then diminishes your immune system, making you unable to 'turn up' for your life.



Why does it happen this way?



Obviously, to force us from 'soldiering on' so you are forced to deal with the stress itself, whatever it may be. It's usually at this point that people start seeking some form of professional help, as opposed to compensating and pretending they're coping with everything -- when the body is clearly in 'danger alarm mode', because the stress is not being addressed and the symptoms are piling up.



The mind is very good at fooling itself into a coping mechanism, yet your body will always reflect signs of stress. Often, people ignore them and start 'micromanaging' symptoms (the term I use in clinic when people focus on 1 symptom at a time), rather than understanding their own patterns of survival by looking at emotions/attitudes towards situations in their life and thus 'macro managing' their symptoms.



Hidden causes of stress



It's important to emphasize the role of emotional factors. Guilt, pain from past hurts, self-destructive habits, unresolved relationship problems -- your past and present emotional experience may serve as an ever-present stressor. Dealing with these problems directly is much more beneficial than trying to micromanage symptoms which lead to focusing on the symptoms rather than the causes, the stress itself.



Thoughts and emotions and our belief systems have the most debilitating effect on our mind/body system. Powerful emotions arise out of stress -- fear, frustration, anger, sadness, apathy, hopelessness -- and usually overwhelm when the person is too exhausted to deal with anything. All these have a profoundly toxic effect on the mind/body as they force the adrenals to release more stress hormones.



In summary, our ability to handle stress, physical or emotional, is a cornerstone to our human survival. Our adrenal glands are equipped to ward off and modulate all stress. When these glands become dysfunctional and/or exhausted, our body's ability to handle stress reduces, and multiple symptoms will arise.



Even though it is always the adrenals that need special attention in the initial recovery process of Chronic Fatigue, for complete recovery it is necessary to identify the emotional or mental stress, acknowledging the impact it has on the mind/body. Balancing the stress allows people to take responsibility for their symptoms and surrender to their own healing process.



Balancing Chronic Fatigue



In part 2, we will explore ways to address and balance Chronic Fatigue from the mind/body perspective by looking at practical ways of macro-managing this debilitating condition, instead of micro-managing each individual symptom which usually leads to more frustration or more exhaustion. Having the resources and the right tools to support the mind/body system during this very stressful time helps sufferers to retrain their mind-body system and enable them to respond more appropriately to similar stresses in the future.



In Wellness!



Teya Skae



References:



(http://www.brainconnection.com/topics/p...)



(http://www.thyroid-info.com/articles/sh...)



Better Health Channel 2007, Chronic fatigue syndrome, State Government of Victoria, Melbourne, viewed 30 March 2007, (http://www.betterhealth.vic.gov.au/bhcv...)



MDA Internet 2005, Reed Group Ltd, Colorado, viewed 27 April 2007, (http://www.mdainternet.com) (secure site) .



M.E./Chronic Fatigue Syndrome Society of Victoria Inc. 2006, What is Chronic Fatigue Syndrome?



M.E./Chronic Fatigue Syndrome Society of Victoria Inc, Melbourne, viewed 27 April 2007





About the author

Teya Skae M.A., B.A.,Dip Health Sciences, Dip Clinical Nutrition

Kinesiologist/Nutritionist/Writer

Health/Life Coach and Educator

Teya is the founder of Empowered Living

www.empowered-living.com.au

specialising in Neurologically Balancing busy people for chronic fatigue, corporate burnout, physical/emotional stress, Emotional Freedom Technique to resolve energy blocks, Metabolic Typing Nutrition and Results Fat Loss. Teya writes article for various publications and runs empowering educational courses in the area of balancing your health, physical body,emotions, and how to have more energy to enjoy your Life!



How a Stressful State Leads to Chronic Fatigue (Part 1)

(NaturalNews) With the growing public awareness of our personal impact on the health of the planet, many people may find it stressful to change their habits, and agree with the BBC's TV program that, "It's Not Easy Being Green." Yet going green actually reduces stress on your body, making these changes in your life worthwhile and beneficial to you, your family and pets.



The U.S. Centers for Disease Control and Prevention recently found that we're all contaminated by a modern life stew of pesticides, solvents, plastics and metals. However, there are many ways a person can limit their exposure to this toxic brew of chemicals and yet protect the earth at the same time, and we will discuss a few ways here.



Eat Organic, Locally Grown Foods



With summer in full swing, now is the perfect time to visit your Farmers' Market for the added taste and nutrition found in locally grown organic food. The delicious taste of a just-picked ripe tomato, avocado or peach can never be matched by one that's traveled thousands of miles to your supermarket, picked unripe to extend its shelf life and bred with a thick skin to withstand the rigors of travel.



Plus, several European research studies as well as one by the American Chemical Society have shown that organically-grown fruit, vegetables and dairy products contain 50 to 60% more antioxidants than their pesticide-dosed counterparts.



Even so, be aware that every one of the several certification programs and even counterparts from country to country, has its own policies and guidelines for what is considered acceptable on, in and around their products, so that even as a savvy consumer, you are not always comparing apples to apples, even in a health food store. Read labels, ask questions and think about the food's route to your table. Friendly Farmer Jane down the road whose practices you know and trust may be the healthiest supplier for your table regardless of her apparent lack of support for the cause for growing organically "by the book."



Further, why not use your own Green Thumb or grow one by making a garden in your own backyard, on a plot down the block, on the rooftop at work, or even a container on your deck, your personal haven to relieve stress, reflect, breathe deeply, meditate and reconnect with nature. If you need mosquito repellent, use the juice of a catnip leaf (easily grown) –- 10 times more effective than the chemical DEET –- and much less stressful on your body!



While gardening, especially during the peak UV radiation hours, choose long sleeves, a hat and a natural sunscreen with a reflective barrier like zinc instead of chemical sunscreens. In an April 2008 CDC study, 97% of Americans were shown to be contaminated with oxybenzone, a widely-used sunscreen ingredient linked to allergies, hormone disruption, and cell damage that may actually accelerate the signs of aging.



As an aside, there are even more reasons to go "Zinc" at the beach as researchers from the University of Pisa found that even trace levels of sunscreen chemicals caused degradation to coral reefs. Scientists now feel that coral reefs may harbor bio-chemicals helpful in combating arthritis, cancer and other insidious diseases. So, for many reasons a mineral-based sunscreen in a non-petroleum base is the least stressful choice for yourself and the environment.



Need to clean up now that your farm labors are done, the horse is in the barn, and you have the trough all to yourself.



Opt for Natural, Fragrance-Free Personal Care Products



What you put on your body is as important as what you put in it. It has been said that 95% of the chemicals used to make your products "fragrant" are derived from petroleum and are neurotoxins and endocrine disrupters. Our skin is permeable and absorbs these chemicals – many of which may cause serious health problems. The thin skin of your scalp, for example, will absorb the petrochemical fragrances, sodium laurel sulfate and formaldehyde preservative (often listed as Quarternium-15) used in many shampoos and hair dyes. The FDA requires some products containing this preservative to carry a warning label, but shampoo is exempt.



So, if you don't want your hair to go the way of Aunt Gladys, wash it with no fragrance, no color-added shampoos such as those offered by Unicure, Magic Botanicals, or Dr. Bronner.



Did you notice when you stepped out of the relaxing bath that the bathroom is due its own scrubbing?



Avoid Indoor Air Pollution at Home



If it's cleaning day, try using the non-toxic cleaning standbys of your grandmother –- vinegar, baking soda, Borax and Bon Ami, or experiment with the latest and greatest "green" alternatives, like Enviro-One Botanical Soap, that can be used for everything from brushing your teeth to washing your clothes.

Commercial cleaners often contain concoctions of chemicals, many of which are toxic both to our bodies and to the environment once they've gone down the drain. Almost all of them have added synthetic fragrances or chlorine (which forms dangerous compounds that store in fat cells and breast tissue). Dryer sheets contain nasty sounding and acting chloroform -- camphor and ethyl acetate.



Air "fresheners" actually add to indoor air pollution, coating nasal passages with nerve-deadening agents and impairing our sense of smell. Opt to freshen by opening a window or putting on the fan, plunking organic flowers into a pretty vase or setting out a kid-proof/pet proof countertop bowl of baking soda or vinegar to absorb any nasty smells.



Maybe you noticed that your clothes in the laundry hamper smell like your boss' new carpet, and you know there have been no shenanigans.



Green your Workplace



A non-toxic work space is healthy not only for employees but for the bottom line. The use of harsh chemical cleaners can cause respiratory problems, headaches and dizziness, leading to less than optimal work performance and missing work. Conventional cleaning products, as well as many paints, adhesives and furnishings, can give off irritating, allergenic fragrances and toxic volatile organic chemicals (VOCs) like our old friend, formaldehyde. Ask among your co-workers, and chances are that at least some of them have experienced workplace headaches, dizziness and trouble concentrating. Band together, present your concerns and ask that your workplace choose the safest cleaners and the low-VOC remodeling materials now widely available.



Still really need to get away and don't have three weeks of vacation saved up? Ask about working flex-time or sharing hours with another employee, or even working from home.



Work from Home When Possible



Telecommuting by working from home will save your wallet from the daily rise in the cost of gasoline while sparing your nerves the stress of the commute and the inhalation of exhaust fumes. You can then enjoy family time when you want it, work in your sweats and slippers at 2 A.M., or take a stretch, nap or meditation break when you want to. However, sometimes commuting to a workplace is the only option, so why not ride public transportation, buy a hybrid car, carpool or ride a bicycle.



So, these are but a few of the literally hundreds and perhaps thousands of ways to go green, in total far too numerous to mention here, so why not mail your favorites to me at:



Roger@GreenerWorld.net and I will incorporate them as your ideas into a future article.



Thanks for stopping by.



References:



1. Archives of Environmental Health, "Acute Toxic Effects of Fragrance Products," 1998, 53(2):138-146.



2. Environmental Working Group: Americans Carry "Body Burden" of Toxic Sunscreen Chemical, (www.ewg.org)



3. American Chemical Society: "Catnip Repels Mosquitoes More Effectively than DEET," August 28, 2001.



4. "Ocean, The World's Last Wilderness Revealed," The American Museum of Natural History, 2006.



5. U.S. Centers for Disease Control and Prevention, Third National Report on Human Exposure to Environmental Chemicals, 2005.







About the author

Roger Harris is a writer and environmental advocate living on the Big Island of Hawaii. He has formed a network to provide alternatives to pesticides and chemicals, www.GreenerWorld.net to help the citizens of Hawaii and the world choose a healthier future.



Living Green Reduces Stress on Yourself and the Planet

**********************************************

One day I hopped in a taxi, and we took off for the airport. We were driving along when suddenly a black car cut us off. My driver slammed on the brakes and missed the other car by inches! The driver of the other car whipped his head around and started yelling. My driver just smiled and waved at the guy. I mean, he was really friendly. So I asked, "Why did you just do that? That guy almost ruined your cab and sent us to the hospital." That is when my taxi driver taught me what I now call 'The Law of the Garbage Truck'. He explained that many people are like garbage trucks. They run around full of garbage, full of frustration, full of anger, and full of disappointment. As their garbage piles up, they need a place to dump it, and sometimes they'll dump it on you. Don't take it personally. Just smile, wave, wish them well and move on. Don't take their garbage and spread it to other people at work, at home, or on the streets. The bottom line is that successful people do not let garbage trucks take over their day. Life's too short to wake up in the morning with regrets, so love the people who treat you right and pray for the ones who don't.



Life is ten percent what you make it and ninety percent how you take it.