Effective Stress Relief Breathing Techniques

Breathing is very important; without air we would die. The less oxygen we bring into our lungs the more susceptible we are to disease and stress. Breathing deeply and/or stress relief breathing, is really the cure for stress and anxiety, but few of us know how to do it correctly.

Stress relief breathing or “Power breathing” is diaphragmatic breathing. Your diaphragm is a flat, parachute-shaped muscle at the bottom of your lungs. As you inhale, your diaphragm contracts, drawing air into your lungs.

People tend to breathe using their chest, which is more difficult and less efficient. When you breathe with your chest, you fill your middle and upper lungs, but not the blood and oxygen rich lower lobes.
If you’re feeling stressed, try this “power breathing” technique:

(1) Close your eyes.

(2) Inhale through your nose and hold. That’s right; hold your breath for a few seconds. Silently count 1, 2, 3, 4, 5.

When you breathe through your nose, you might feel like you’re not getting enough air. It feels weird because it’s new and different. Remember that “power breathing” activates the parasympathetic nervous system– enabling you to be more calm, relaxed and focused.

(3) Slowly exhale through your mouth. What you’re doing is a “power breath.” Repeat your power breath 5 to 10 times as many times as you need it throughout the day. I do it 3-5 times a day; once in the morning when I wake up, in the afternoon, and right before bed.

This simple exercise will instantly lower your heart rate. By slowing your breathing, you switch your focus and stop thinking about things that trouble you. If only for a few seconds, you focus on quieting your mind and body. You’re giving your mind and body a “power break” that instantly reduces your stress level and allows you to relax.

Practice the power breath, especially when stress strikes. Remember to quiet your mind and body. If you have a hard time quieting your mind, just go with it and over time you will become more experienced at controlling your thoughts.

Power breathing is a remarkable technique for instantly calming yourself down so you’re relaxed and in-control of your emotions. Remember you can use your “power breath” anytime, anyplace.
Here it is summed up for you once again:

(1) Inhale through your nose

(2) Hold the air for a few seconds

(3) Exhale slowly through your mouth

Perhaps you can practice “power breathing” in the car, when you’re stuck in traffic. Or at night, before you go to sleep, as a way to unwind. The more you practice, the easier this type of breathing will become. I hope this helps and I know it will all you need to do is apply it.

I encourage you to let go of all disappointment, frustration and anger, as you boldly pursue your dreams. May happiness, energy and bliss flow through you today.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

5 Proven Techniques To Eliminate Your Stress

When stress takes over our lives so do our thoughts. Do you ever notice that when we have a lot on our mind we tend to have more negative thoughts? These intense feelings and thoughts seem to come out of nowhere.

They show up when you least expect it. It might be anxiety, despair, loneliness, resentment, bitterness, jealousy, or anger. What is your response to this villain who is attempting to take over your mind, body and emotions?

You have two choices: Willingly become a prisoner, or assert yourself and regain control.

If you don’t want to be “hijacked,” turn the gun around and hold your thoughts captive. Use your inner voice to coach yourself, and regain control of your emotions.

For quick relief, try these five proven techniques to eliminate your stress instantly:

1. Eliminate Your Stress by Changing Your Perspective. You may not be able to control the source of your stress, but you can control the way you respond to it. Change your perspective by reframing what is happening around you. In other words, change your interpretation. Think about things in a new and positive way. If you’re on the verge of a meltdown, for example, because your spouse trashed the bathroom (and left wet towels on the floor) you could remind yourself that he was running late for work.

If your co-worker lashes out at you, remind yourself that they are stressed because of deadlines, quotas, or something else beyond your control. In other words, try to be easy going and don’t take things personally. Whatever happens, strive to be cool, calm and collected. Rather than lashing out and reacting emotionally to difficult people and situations, diffuse your feelings by putting things in a proper perspective. Reframing takes conscious effort, but being flexible and easygoing will reduce your stress level.

2. Eliminate Your Stress by Letting It Go. Be forgiving of others and yourself. There is a difference between conviction and condemnation. Conviction is a healthy form of guilt. If you make a mistake, admit it. Accept responsibility and strive to make things right. Learn all you can from your mistakes, and then let it go. Don’t rehash, analyze, blame, or continue to ask why things happened the way they did. Don’t condemn yourself; let it go.

Release your feelings and don’t apply any more negative energy to the situation. Remember that there is nothing you can do to change the past. Let go of your mistakes. Put it behind you and move on with a clean slate.

3. Eliminate Your Stress by Taking Responsibility. Sometimes obvious solutions are overlooked by the people who need them the most. Your aunt can’t finish a sentence without hacking, and gasps for air after walking up the stairs. The problem? She refuses to stop smoking. There’s a job opening that’s perfect for your unemployed neighbor with seven kids. The problem? He refuses to apply. The man is crippled by feelings of inadequacy and failure. To make matters worse, he refuses to get help for his emotional problems. As much as we want to help other people, they must want to help themselves. We can’t talk them into it. In the long run, individuals must be personally motivated to change.

Don’t be stressed out about people, circumstances or events that are beyond your control. If someone refuses to get the help they need, realize that it’s not your responsibility. The only person you’re responsible for is yourself.

4. Eliminate Your Stress by Staying Positive. You can be resilient to stress in everyday life by thinking positively. Be happy, optimistic, upbeat and adventurous. Let setbacks roll off your back. Change the way you look at problems until you find the best solution. No matter what the situation, strive to be cool, calm and collected.

Keep a good sense of humor about yourself. If all of this seems hard to understand consider a person who dwells on negative thoughts, beliefs and attitudes. It will take them twice as long to succeed (if that happens at all.) Pessimism enhances stress, and tends to make things worse.

5. Eliminate Your Stress by Being Assertive When You Need To Be. It is important to deal with problems immediately and directly. Speak up for yourself. It may not be appropriate to vent your frustrations at work, but you can confide in a spouse, friend or family member. In other words, express your feelings in a safe environment. Don’t stuff your feelings, or attempt to de-stress by overeating, smoking or drinking excessively. It’s important to be in touch with your feelings and to acknowledge them. Express your thoughts clearly and with conviction. Look at people when you talk to them. You can be assertive and still be considerate of the feelings of others.

Realistically, there will be always be a time when we fall prey to negative emotions. We can train ourselves to recognize these feelings and address them, before they “hijack” us and take us prisoner. Increased awareness and better coping skills will put us on the road to less stress, every time.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

10 Questions To Reduce Stress and Anxiety In Your Life

Today, we’re going to give you 10 important questions to ask to yourself to help you reduce stress and anxiety in your life.  These questions will help you discover areas of your life where you can grow and develop while reducing stress in the process.  These questions at times may seem like they are creating more stress than resolving it.  But this is only true in the short term.  These questions are powerful and will help you to work on a long term level for total stress reduction.

Everyday, there are things that we tolerate and overlook but most times there are things that stress us out.  Maybe it’s our “love handles” or cellulite that creates stress in our lives.  Sure, we’ll like to tone up and lose weight…. but we can’t seem to get motivated or make things happen.

That’s why we tolerate things and suppress the stress in our lives.  We decide not to focus or worry about it (but the truth is we just deny the problem all together).  Other times, we don’t speak up when things are really bothering us which leads to more stress and eventually it builds up to the point of an emotional break down, also known as a nervous break down.

If you want to really reduce stress and anxiety in your life, it is very important to speak your mind and have the right support you need if there is ever a problem too big to handle.  To identify the areas of your life that need improvement, ask yourself these 10 questions:

1. What do I really want? Clarity is power. If you get in touch with what you really want, then you’re more likely to make things happen. (Or recognize it when it comes your way).

2. Do I need to change? Sometimes, it is obvious that something isn’t working. Of course, if we keep doing the same things, we’ll get the same results. We need to try something different, or adjust our approach. Identifying our need to change (and coming up with some action steps, or maybe exploring our options) is the key to transformation.

3. How Can I Think Positive? When you’re down, look for some positive or good in your circumstances. Sometimes, a few seconds of reflection will lift your spirits and help you to smile again, even when things look bleak. Looking on the bright side also gives you a little burst of energy, which enables you to think creatively and come up with new ideas for problem solving.

4. Am I Comfortable With What I’m Doing? Don’t ignore warning signs, red flags, or that little voice inside that tells you something is not right.

5. Have I done enough for myself? Perhaps there is something that requires a step of faith. Or maybe it’s taking a risk. Explore your options. Don’t sell yourself short or hold back from pursuing your dreams.

6. Am I Happy with where I am today? Perhaps there is something else that you’d rather be doing. If you’re unhappy, ask yourself, “What could I do to feel happy right now?”, “What could I do to get me closer to being and feeling happier?”

7. Do I Appeal to the Opposite Sex? It is important to take care of your appearance. Even if you’re married (or in a committed relationship,) you don’t want to be sloppy about the way you look.  Your appearance is a reflection of who you are inside.  When you look your best, you’ll feel your best.  Come on, isn’t it an ego boost when someone finds you attractive?

8. Is there anything in my life that I am tolerating or overlooking? Sometimes, we don’t want to make an issue of things. Perhaps we avoid conflict, in order to keep the peace. Rather than stuffing or swallowing your feelings, make an effort to speak up and assert yourself. You can let people know how you feel and still be respectful of them.

9. What Motivates me? Being focused and on-track is a wonderful state to be in. There are lots of things that can get you pumped up and going. Maybe it’s your passion, driving force or life’s purpose. Get in touch with the things that motivate you.

10. Am I getting closer to making my dreams a reality? Identify the action steps you need to take. If you don’t know what to do, start looking around for answers. Read a book, do some research or talk to an expert.

Remember that the journey of a thousand miles begins with a single step. Be courageous, and take the first step to change your life for the better. Do it now, do it one step at a time.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

Top 7 Stress Triggers Exposed

Awareness may be the key to having less stress. That sounds simple, but it is true. Half of the battle in reducing stress may be increasing our awareness of how we react to people and situations.

What kind of stress do you experience on a daily basis? Almost anything in your environment can trigger stress, but did you know that there are at least 7 stress triggers that go unnoticed every waking day!  Consider the following stress triggers:

Stress Trigger #1. Your Workplace. Do you have a disorganized boss, or a co-worker who you can’t get along with? Or perhaps your subordinates are unreliable, lazy or deceitful. If it isn’t the people at work, it’s the threat of downsizing, cutbacks, merger, take-over, acquisition, etc.

Stress Trigger #2. Your Home. If you’re a stay-at-home parent, you may feel that your dreams and aspirations have fallen by the wayside.  Your total focus has become cooking, cleaning, and caring for your children and spouse.  There may be little or no time left for just you.

Stress Trigger # 3. Relationships. It is stressful to have conflicts between you and your spouse, children, relatives or friends.

Stress Trigger #4. Poor Nutrition. Do you eat fresh fruit and vegetables on a daily basis?  Do you take vitamins
?  If not, your body is not getting the vital nutrients that it needs to survive and thrive.  Your body may be suffering from nutritional stress.  If you improve your eating habits, you will have more energy and feel better during the day.

Stress Trigger #5. Overeating. Eating too much or the wrong foods puts a strain on your heart.  We are what you eat, drink, breathe, think, say, and do.  Many people over-fuel their body.  They eat too much, and their lifespan is shortened because of it.

Stress Trigger #6. Water. Do you drink eight glasses of water every day? If you don’t drink enough water, your body will be physically stressed and susceptible to disease. Our body is made up of over 70% water. Water plays an important part in nearly every body function, from circulation to digestion to elimination.

Stress Trigger #7. Chemical Substances. Do you smoke, drink alcohol or take medicine?  This can put physical stress on your liver, lungs and kidneys.  There are many things in our lives that trigger stress.  It is important to be aware of our people, circumstances and situations, as well as what we eat and drink…. all of these things can cause stress in our lives.

Sometimes we get all worked up, and may not realize that stress has gotten a hold of us. Awareness may be the first step in putting things into perspective. Take time today to recognize stress in your life. When you recognize stress, you’ll be better prepared to respond to it and to get rid of it.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

10 Physical and Emotional Signs of Stress

Have you ever started to do something, and then forgotten what it was?  When you have a lot on your mind, and/or are stress and anxious, you can lose your focus.  This is true for both short term memory and long term memory.

Here are ten physical and emotional signs of stress:

1. Forgetfulness. Stress short-circuits your memory, at least temporarily.
2. Irrational thinking. Under stress, it is hard to think clearly and get organized. Small challenges become huge obstacles.
3. Feelings of frustration, anger, anxiety, and fear. Stress can cause our feelings to spiral out of control.
4. Impulsive behavior. You may respond in a way that’s completely out of character for you. You act on a whim, without thinking about the consequences.
5. Tendency to make mistakes. You may forget something, leave it behind, or overlook details that you normally would have considered.
6. Headaches, backache, joint or muscle pain. Stress may manifest itself in the form of physical symptoms. Left untreated, these symptoms only get worse.
7. Difficulty in falling asleep. Stress makes it difficult to wind down and drift off to sleep.
8. Shallow breathing and tightness in the chest. This is a sure sign of stress and tension.
9. Weakened immune system. Under stress, we are more susceptible to colds, flu, headaches, sore throat, and congestion.
10. Arguments with family and friends. When stressed, you become easily agitated over trivial matters. You may become angry with a family member or friend, simply for being in the wrong place at the wrong time.

If you suffer or experience any of the above physical and emotional signs of stress then you need to address these signs.  The more you stress the worse your threshold to stress becomes and soon enough you will not be able to handle even the smallest confrontations.

You must recognize and figure out what is causing your physical and emotional signs of stress and then release your associated stress triggers.

Most of us have stress triggers that we can identify immediately.  If this is the case than you really need to make a choice of either avoiding the stressor(s) or approaching them with a different mind set.  We often create the stress from the inside world we create, therefore most stress can be controlled and changed.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

How to Deal with Difficult People in 3 Simple Steps

Everyone has been confronted with a difficult situation, and worse yet a difficult person. So how would you deal with someone that makes your life miserable? Well take these 3 pointers into consideration and you will soon find out that you have control over what you think and how you feel about your situation.

This information may apply to you especially if you see the person on a regular basis, like work for instance.

How to Deal with Difficult People Step #1 – Don’t Take It Personally. Your enemy has unresolved issues that have nothing to do with you. Yes, you’d like to get along and live in peace. The best way for you to do that is to accept the situation for what it is.  Remember these 12 magic words: “Not everyone is going to like me, and I’m okay with that.” Repeat this phrase to yourself (like an affirmation) when dealing with your enemy.

How to Deal with Difficult People Step #2 – Set Boundaries. If you have to work with your enemy, focus your attention on the task at hand.  Be business-like with your enemy.  Treat them with dignity and respect, but keep things impersonal.  Emotionally distance yourself from your enemy.  If they start to pick a fight, don’t get into it with them.  Refuse to engage in their battle.  Instead, stay calm and level headed. Address the situation calmly, but remain emotionally detached.  If you must, walk away from a bad situation.

How to Deal with Difficult People Step #3 – Let It Go. You can’t control what your enemy says or does, but you can take charge of your response.  Remember that the opposite of love is not hate.  It is indifference.  That’s the best way to deal with your enemy.  You’re not going to get upset, and let them ruin your day.  Instead, you’re going to let things go.

It isn’t easy dealing with difficult people. Joel Osteen, in his excellent book, Become a Better You: 7 Keys to Improving Your Life Every Day, suggests that we think of ourselves as eagles, soaring high above the clouds.  Yes, there will always be buzzards and scavengers. Let them crawl around, fight amongst themselves, and continue to be miserable.  You refuse to stoop to their level.  Like an eagle, you can spread your wings and soar to the top of the mountain.  From the top, you can look down, and intelligently and rationally assess the situation.  You might
even laugh at the absurdity of it all.

From the top of the mountain, be sure to enjoy the spectacular view.  Inhale the crisp mountain air.  As you relax and let go, you may experience a burst of creativity.  Perhaps you will try something new, or adjust your approach in dealing with your enemy.

Whatever it is, you’re determined to put your best foot forward.  Life is too short to be caught up in anger, petty disputes or frustration.  You’re a victor, not a victim.  And you’re ready for any challenge that comes your way.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

What Are Causes of Adrenal Fatigue?

The Many Causes of Adrenal Fatigue

The causes of adrenal fatigue that overwork the adrenal glands include: a poor diet, physical trauma or injury, chemicals and other toxins, infections, constant anxiety, stress and/or depression, over-training or too much exercise, severe emotional trauma, pregnancy.

Some of the common causes of adrenal fatigue that contribute to adrenal exhaustion are continued stress, poor diet, over-consumption of sugar and refined carbohydrates, overuse of caffeine, alcohol, drugs, nicotine, and vitamin B and C deficiencies.  Unfortunately, the body reacts the same way to both real and imagined threats.  For instance, unrelieved worrying about losing your job can cause the same over-taxing of the adrenals and the resultant suppression of the immune system as actually losing your job.

When adrenal function is impaired or weak, a person may suffer from low blood sugar, low blood pressure, low body temperature, and a total feeling of exhaustion.  When stress is prolonged the organs begin to weaken and other health related problems can set in such as hypoglycemia.

If a person succumbs easily to allergies and infections, feels constantly drained and exhausted, suffers from low blood sugar and blood pressure, then the culprit may well be weak adrenals.  For instance, most of the asthma sprays contain adrenal-like hormones that mimic cortisol in the body.  One of the most prominent signs of adrenal gland insufficiency is chronic fatigue.  In some fatigued patients, thyroid problems overlap adrenal problems.  In these cases, the status of the adrenal glands and the thyroid gland must be assessed.  The appropriate treatment should be undertaken only after this determination is made.

Most people have had the experience where they have felt extremely tired and exhausted and then all of a sudden a new surge of energy comes to their aid.  Likewise, when we experience fear and our heart starts racing the adrenal gland is secreting adrenaline and other stress related hormones to come to the rescue and give us the extra boost of energy that we need to get through the emotional stress.

When the brain interprets an event as threatening (stressful) the adrenals begin to work.  They signal the nervous system to prepare to fight or flee.  This signal mobilizes the respiratory and circulatory systems of the body for emergency action.  Reserve energy in the body is called upon, and functions are diverted away from normal, homeostatic body function including those of the immune system.  Even though the fight or flight response may be over, the resistance reaction allows the body to continue fighting the stressor long after the effects of our alarm system have gone off.  When this state of emergency is maintained for unrelieved periods of time, the body’s reserves become depleted and the immune system is weakened.  Long term over-activation of these hormones can deplete the kidneys and adrenals, severely impairing the ability of the immune system to function.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

What Are The Adrenal Glands?

What are the Adrenal Glands?

The adrenal glands are located just on top of the kidneys and are a key part of the endocrine system.  They are responsible for producing several important hormones that assist the bodies ability in dealing with stress.  They have two parts: the cortex, and the medulla.

The cortex is the outer wrapping of the gland.  It produces cortisol which is a very powerful anti-inflammatory hormone.  Cortisol controls inflammation. The level of Cortisol in the body affects allergies, wound healing, asthma, arthritis, and lupus, just to name a few.

The medulla, which is the inner part, pours out epinephrine (adrenaline) and norepinephrine.  These hormones speed up the body’s metabolism in order to help us to cope with stress.  These are the two most important hormones in the body.  They govern the fight or flight response (alarm reaction), and are almost a direct extension of the nervous system.

Signs and Symptoms of Adrenal Fatigue:

• Tendency to gain weight and unable to loose it, especially around the waist.
• High frequency of getting the flu and other respiratory diseases and these symptoms tend to last longer than usual.
• Tendency to tremble when under pressure.
• Reduced sex drive.
• Lightheaded when rising from a laying down position.
• Unable to remember things.
• Lack of energy in the mornings and also in the afternoon between 3 to 5 pm.
• Feel better suddenly for a brief period after a meal.
• Often feel tired between 9 – 10 pm, but resist going to bed.
• Need coffee or stimulants to get going in the morning.
• Crave for salty, fatty, and high protein food such as meat and cheese.
• Increase symptoms of PMS for women; period are heavy and then stop, or almost stopped on the 4th day, only to start flow again on the 5th or 6th day.
• Pain in the upper back or neck with no apparent reasons .
• Feels better when stress is relieved, such as on a vacation.
• Difficulties in getting up in the morning
• Lightheaded

Other signs and symptoms include:

• Mild depression
• Food and or inhalant allergies
• Lethargy and lack of energy
• Increased effort to perform daily tasks
• Decreased ability to handle stress
• Dry and thin skin
• Hypoglycemia
• Low Body Temperature
• Nervousness
• Palpitation
• Unexplained hair loss
• Alternating constipation and diarrhea
• Dyspepsia

I Have Adrenal Fatigue, now what should I do?

• Make sure to get to bed by 10pm every night and if possible sleep in until 8am. Your body heals the most during this time and if you stay up past 11pm the adrenals kick in again to keep you awake.
• The root factor of stress in your life needs to be identified and eliminated or at least minimized.
• Avoid any and all sources of caffeine.
• Avoid simple sugars.
• Avoid TV and the computer late at night, they can prevent a rise in melatonin which is needed for sleep.
• Do minimum exercise, even if its only 5-10 minutes per day to begin. Activity helps balance out hormone levels and as a result helps the adrenals strengthen as well.
• Supplement Adrenal Glandular,
  Pantothenic Acid 1,000mg per day, Vitamin C 3,000mg per day, Licorice Root Extract, Vitamin E 400 – 800 IU per day.
• Eat 3 meals per day.  Breakfast before 10am, lunch between 11am-12pm, and dinner should be between 5pm-6pm.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

Learning From Your Mistakes

A lot of people make mistakes in life and that’s okay. We need to realize that there are lessons to be learned from all your mistakes. Learning from your mistakes is a large part of life! Many people become very hard on themselves and never truly forgive themselves. Making a mistake can be negative or a positive experience simply by how you look at it.

It’s easy to feel sorry for ourselves when things go wrong. However, we can also take the high road. We can pick ourselves up, be honest about what went wrong, and learn from the experience. It’s been said that “failure is the chance to begin again more intelligently.” How true is that saying? You get a second chance to improve on your last efforts. Discovering what doesn’t work brings us one step closer to finding something that’s effective and that can potentially work. We may even do a little research (online or at the library) and see if there is a book or CD available on our subject matter.

Unfortunately, most of us ask the wrong people for information and usually go about getting the right information the wrong way. Instead of asking co-workers, friends and relatives get some information from an experienced expert. Go to Amazon.com or do a Google search and read up on what it is you are trying to accomplish and see what you can find. Finding out what someone else has done may give you some new ideas, fresh perspective, or new approach. But most importantly it gives you a proven plan.

If someone was able to accomplish something that you want to accomplish and they were successful at it, than all you would need to do is find out what they did and copy it. Doesn’t this make sense, that all you need is the right blue print? The right map to follow if you will. So I encourage you right now to learn form your mistake and take this opportunity to learn from it, and to learn from those who are successful in what you are trying to achieve.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

How to Get Rid of Stress – 4 Secret Tactics to Get Rid of Stress

So you may be wondering how to get rid of stress. I don’t blame you at least 1 out of 2 Americans are faced with some form of stress in their life time and this number is climbing.

Some stressors can be measured from mild all the way up to chronic. A form of mild stress may be a lack of sleep, while chronic forms of stress can occur when there is loss of a loved one. Each one perceives stress differently, and someone may not be affected the same way you are when dealing with a stressful situation.

Without a doubt, stress can cause serious problems in our relationships, work and especially our health. Once you’re aware of the telltale signs of stress, you can instantly turn things around using these four secret tactics. But the only way you can start feeling the effects of being stress free is by applying the methods below.
Here are our 4 basic ways to learn how to get rid of stress:

How To Get Rid of Stress Secret Technique #1 Deep Breathing – Take a slow, deep breath through your nose. Hold for the count of ten. Exhale slowly, releasing the air through your mouth. If possible, do this ten times. Deep breathing can be done anywhere, whether you’re stuck in traffic or sitting at your desk. It is effective because it triggers a relaxation response. The body becomes calm as tension is released. Your mind becomes more alert and focused. Deep breathing also reduces the intensity of your physical response to stress.

How To Get Rid of Stress Secret Technique #2 Take a Break! If you’re dealing with a stressful person, situation or circumstances, it is wise to distant yourself for a while. If possible, leave the room and get away. You need to rest and recharge before you encounter your “stressor” again. Dr. Leonard Coldwell author of Instinct Based Medicine: How to survive your illness and your doctorand a stress reduction expert from Germany, often talks about rubbing your hand against a table, and how you could do this forever if you took breaks. Of course, if you didn’t take a break, your hand would eventually bleed. If you continued to rub your hand against the table, you’d probably be seriously wounded. The point is that taking breaks provide energy, which allow the body to recuperate. Whenever you’re stressed, taking a break is like recharging your batteries.

How To Get Rid of Stress Secret Technique #3 Creative Imagery. – If you can’t walk away and physically leave, the next best thing is mental escape. Picture yourself at the beach, near a waterfall, or in the snowy mountains. Any place that triggers relaxed, peaceful and content feelings is a good place for a mental vacation. When picturing your relaxing place, try to imagine it as fully as possible. Use all five senses. What do you see? Does it smell? What do you hear? Can you feel it? Can you taste it? Gradually allow yourself to return to the real world. Going on a “mental vacation” is almost like physically leaving your surroundings. It will give you the energy you need to respond to stress in a cool, calm and collected manner.

Another type of visualization involves a mental dress rehearsal. Instead of visualizing a relaxing scene, mentally rehearse a situation that is causing your stress. Picture yourself talking with your troubled boss or coworker, (or whatever it is that stresses you out.) See yourself responding in a cool, confident and relaxed manner. Perhaps in reality, you became jittery and uptight. Now see yourself responding the way you’d like to.

Are there certain tasks or situations which are difficult for you? Imagine yourself successfully completing these tasks. Visualize yourself as calm and in control. This type of mental rehearsal can help you change your approach, feelings and attitude.

How To Get Rid of Stress Secret Technique #4 Progressive Relaxation. This technique works by tensing and relaxing various parts and muscles of your body, one group at a time. In his “Total Relaxation” U-Cure Cd, Dr. Leonard Coldwell asks his listeners to experience themselves at the beach, as warm sunlight warms and relaxes their feet, knees, legs, etc.—all the way up to their head. Every muscle in body becomes relaxed, one group at a time.

Once you learn to relax the individual parts of your body, you can eventually relax your entire body at will. With practice and time, you will learn to identify tension signals in your body and relax instantly (as if on auto-pilot) whenever you need it. By mastering Progressive Relaxation, you learn to focus your awareness on the internal mechanisms that control the physical and mental stress relievers of the central nervous system.

Is stress, anxiety or depression ruining your life? Break Free with Lucinda’s Attacking Anxiety and Depression Program. Try it FREE Today! Click Here Now.

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