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3 Keys to Set Good Boundaries in Dating and Relationships
The importance of stress relief Geber86 Stress is a fact of life, but being stressed out is not. The more stressed out we are, the more vulnerable we are to colds, flu, and a host of chronic or life-threatening illnesses—and the less open we are to the beauty and pleasure of life. Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Close your eyes; take three long, slow breaths; and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details—the sights, the sounds, the smells. Make time for a mini self-massage PeopleImages Maria Hernandez-Reif, PhD, of the Touch Research Institute at the University of Miami School of Medicine, recommends simply massaging the palm of one hand by making a circular motion with the thumb of the other. Or use a massage gadget. The SelfCare catalog offers several, such as the S-shaped Tamm unit, that allows you to massage hard-to-reach spots on your back. Work in these self-massage tricks for soothing full-body relaxation and help with stress management. Try a tonic londoneye A study at Duke University found homeopathy effective in quelling anxiety disorders. Look for stress formulas such as Nerve Tonic or Sedalia in your health food store, or consult a licensed homeopath. To find one near you, contact the National Center for Homeopathy. Say cheese jacoblund Smiling is a two-way mechanism. Go ahead and grin. Stop gritting your teeth deniskomarov Stress tends to settle in certain parts of our bodies, the jaw being one of them. When things get hectic, try this tip from Dr. Place your index fingertips on your jaw joints, just in front of your ears; clench your teeth and inhale deeply. Compose a mantra Kajdi-Szabolcs Devise an affirmation—a short, clear, positive statement that focuses on your coping abilities. I can handle this. Check your chi PeopleImages Qigong pronounced chee-gong is a 5,year-old Chinese practice designed to promote the flow of chi, the vital life force that flows throughout the body, regulating its functions. Stand with your feet shoulder-width apart and parallel. Bend your knees to a quarter-squat position about 45 degrees while keeping your upper body straight. Observe your breathing for a couple of breaths. Inhale and bring your arms slowly up in front of you to shoulder height with your elbows slightly bent. Exhale, stretching your arms straight out. Inhale again, bend your elbows slightly and drop your arms down slowly until your thumbs touch the sides of your legs. Exhale one more time, then stand up straight. The trouble is, feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. Call the building manager and ask what can be done to make things more comfortable. Put it on paper wundervisuals Writing provides perspective, says Paul J. Divide a piece of paper into two parts. You can also look away for a moment or put the caller on hold. Use your time-out to take a few deep breaths, stretch, or recite an affirmation to make managing stress easier. Here are 36 more ways to make your work day less stressful. Switch to decaf MilosStankovic Wean yourself off slowly, or you might get a caffeine-withdrawal headache that could last for several days, cautions James Duke, PhD, author of The Green Pharmacy. Subtract a little regular coffee and add some decaf to your morning cup. You should also consider switching from regular soft drinks to caffeine-free ones or sparkling mineral water. Just say no Pekic Trying to do everything is a one-way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time. The first step to stop doing everything at once? Managing stress and your time well. Follow this time management advice from successful people to keep your stress in check. Take a whiff id-art Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all soothing, say Kathy Keville and Mindy Green, coauthors of Aromatherapy: A Complete Guide to the Healing Art. Place a few pieces of rock salt in a small vial, then add a couple of drops of the oil of your choice the rock salt absorbs the oil and is much less risky to carry around in your purse than a bottle of oil. Open the vial and breathe in the scent whenever you need a quick stress release. Look for the oils in your local health food store, or try a mail-order company like Aroma-Vera or Leydet Aromatics. Here are more home remedies for natural stress and anxiety relief. Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting. Say yes to pressure webphotographeer Acupressure stimulates the same points as acupuncture, but with fingers instead of needles. The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead. The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine. The Heavenly Rejuvenation, half an inch below the top of each shoulder, midway between the base of the neck and the outside of the shoulder blade. Breathe deeply and apply firm, steady pressure on each point for two to three minutes. The pressure should cause a mild aching sensation, but not pain. Combine it with a little deep breathing, Dr. Munch some snacks bhofack2 Foods that are high in carbohydrates stimulate the release of serotonin, feel-good brain chemicals that help induce calm, says Dr. Crackers, pretzels, or a bagel should do the trick. Be careful not to eat too many carbs, though. They can just increase your appetite instead of managing stress. Boost your vitamin intake jaker Elizabeth Somer, RD, author of Food and Mood , recommends that women take a daily multivitamin and mineral formula that contains between percent and percent of the recommended dietary allowances of vitamin B, as well as calcium, magnesium, chromium, copper, iron, manganese, molybdenum, selenium and zinc. Stay away from stress formulas, which often contain large amounts of randomly formulated nutrients, such as the B vitamins, but little or nothing else, Somer says. Get horizontal PeopleImages If sex has been on the bottom of your to-do list for too long, move it to the top. Admit it laflor Each of us has uniquely individual stress signals: Recognizing your personal stress signals helps in managing stress and slows the buildup of negativity and anxiety. Just make sure you avoid these 7 ways to reduce stress that actually backfire. Space out gawrav Look out the window and find something natural that captures your imagination, advises Dr. Notice the clouds rolling by or the wind in the trees. Who knew spacing out could be so beneficial to managing stress? But a steaming cup of catnip, passionflower, skullcap or kava kava also work, according to Dr. Whether you use tea bags or loose tea one teaspoon of tea per cup of boiling water , steep for about 10 minutes to get the full benefits of the herbs. Make sure you know these 9 foods that can calm anxiety. Take a walk davidf Walking forces you to breathe more deeply and improves circulation, says Dr. I wash my face or even just my hands and arms with hot water. A number of recent studies have shown that music can do everything from slow heart rate to increase endorphins. According to researchers, petting an animal for just a couple of minutes helps in managing stress.
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