Stress Relief Archives - Page 7 of 8 - Motivational Speeches and books by Snowden McFall

Use Music to Get Fired Up or De-Stress

Listening to Music Can Boost Your Immune Function

A 2006 Journal of Advanced Nursing study showed that listening to music one hour a day for a week reduced symptoms of depression by 25%. Music, especially classical music, can also serve as a powerful stress-relief tool. Listening to Pachelbel’s famous Canon in D major while preparing a public speech helps avoid anxiety and lowers heart rate and blood pressure, which usually accompany public speaking. Music therapy can also elevate mood, improve immune system function, reduce fatigue and improve self-acceptance in people. Music therapy has been shown to have beneficial health effects on cancer patients, multiple sclerosis patients, and surgical patients.

I use different CD’s in the car. When I need to get Fired Up!, I have energizing, upbeat music that empowers me. When I need to relax, I listen to soft jazz and soothing instrumentals. Try this yourself, especially if you spend hours in the car each day. Make custom playlists on your MP3 player.

Reduce Your Stress Levels with Water!

Did you know that we start out our life as 99% water, before we are born? By adulthood, we are 70% water and when we die, we are probably 50% water. As Masaru Emoto writes, “We exist mostly as water.” This relates closely with the broader principles outlined in our leadership resilience hub.

Every cell in our body depends on water to function properly. Throughout the day, we lose about 8 cups of water, which must be replenished. A 5% drop in body fluids will cause a 25-30% loss in energy; a 15% drop causes death. It is estimated that 80% of North Americans are suffering from dehydration, which results in:

• energy loss
• mental and physical exhaustion
• headaches and stiff joints
• sleep disturbance
• anxiety and stress
• kidney stones
• cancer and diabetes.1

“The human body produces pain and develops various diseases when it is suffering from drought.” Fereydoon Batmanghelidj, M.D

Can you see now why the old adage, “drink 8 glasses of water a day,” is more important than ever? Often overlooked, water is vital to health, to life and to stress reduction. Try to drink filtered clean water, relieved of toxins like mercury, chlorine, etc, that are often found in public water systems. Never drink water from a bottle that has been sitting in the hot sun all day…that can be a carcinogen. And caffeine drinks actually leach water from your system, so you need to drink more to replace those beverages.

Many times, when we think we are hungry, we are actually thirsty. You usually need to drink a whole 8 oz when you get up in the morning and replenish throughout the day. When you start drinking more water, the changes can be substantial. You often regain energy, vitality and clarity. You will be amazed at the change in how you feel.

1.Beuermann-King, Beverly, “Water : A Necessity in Maintaining Mental Health,” July 20, 2009, www.WorkSmartLiveSmart.com

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Eating the Right Food for Stress Management

Believe it or not , there are several foods which can help you manage your stress , cut your cortisol levels and even handle depression.

• Eat walnuts to treat depression. Harvard Science Review published a study by McClean Behavioral Genetics Laboratory citing that walnuts are powerful antidepressants! If you don’t like walnuts, try molasses or sugar beets instead. They have the same benefits. Always consult your doctor first. ¹

• Honey is very good for you, since it is a natural antibacterial agent. Many countries use it medicinally to treat burns and wounds, and in the United States, it has been proven to be effective in treating stress, diabetes, Alzheimer’s and osteoporosis. Recent reports of honey coupled with cinnamon every day show an improvement in blood pressure and cholesterol levels. ²

• Eat 5-8 servings a day of fruits and vegetables, especially brightly colored ones. They’re full of antioxidants, vitamins and fiber. Vitamin C has been shown to lower blood pressure and help produce collagen, which keeps skin firm. Blackberries have more than double the amounts of vitamin C, calcium and magnesium than blueberries. Both boost your memory and are great for you! Choose organic ones to prevent pesticide ingestion.

• Eat pistachio nuts to cut inflammation, lower cholesterol levels, and improve your body’s response to stress. Just 1.5 ounces of pistachios provides a boost of energy and can slow the absorption of carbohydrates in the body when eaten together. One reason pistachios are so good for you is that they have large amounts of potassium.

•Have a cup of tea, especially green or white tea, several times a day. Drinking tea reduces stress and cortisol levels. Japanese women who drink lots of green tea live longer.³ Tea improves your concentration and prevents bone loss. A University of London study states one cup of tea can significantly reduce anxiety levels after suffering an upset.⁴

Whatever you eat this holiday season, be mindful. Instead of those Christmas cookies, have an apple instead. Watch empty carb intake, and instead eat whole grains, which boost seratonin levels “the feel good chemical”. And when you are really craving sweets, work out instead.

1. “Eat your way happy and healthy,” Woman’s World, May 5, 2008, p.12

http://www.harvardscience.harvard.edu/medicine-health/articles/food-ingredients-may-be-effective-antidepressants

2. Honey: The index of medical and scientific journals at the National Medical Library in Bethesda, Md.

3. “The Healing Power of Tea,” Ladies Home Journal, Feb. 2009, p.38

4. Alleyne, Richard, “ A cup of tea really can help reduce stress at times of crisis,” Telegraph.co.uk, August 13, 2009

Value Others as a Way of Staying Fired Up!

I received this poignant story via email today- I don’t know the author but it is inspiring. Let me know if it touches your heart, too.

A young man learns what’s most important in life from the guy next door.

It had been some time since Jack had seen the old man. College, girls, career, and life itself got in the way. In fact, Jack moved clear across the country in pursuit of his dreams. There, in the rush of his busy life, Jack had little time to think about the past and often no time to spend with his wife and son.. He was working on his future, and nothing could stop him. Over the phone, his mother told him, “Mr. Belser died last night. The funeral is Wednesday.”

Memories flashed through his mind like an old newsreel as he sat quietly remembering his childhood days. “Jack, did you hear me?” “Oh, sorry, Mom. Yes, I heard you.. It’s been so long since I thought of him. I’m sorry, but I honestly thought he died years ago,” Jack said

“Well, he didn’t forget you. Every time I saw him he’d ask how you were doing. He’d reminisce about the many days you spent over ‘his side of the fence’ as he put it,” Mom told him. “I loved that old house he lived in,” Jack said. “You know, Jack, after your father died, Mr. Belser stepped in to make sure you had a man’s influence in your life,” she said “He’s the one who taught me carpentry,” he said. “I wouldn’t be in this business if it weren’t for him… He spent a lot of time teaching me things he thought were important…Mom, I’ll be there for the funeral,” Jack said.

As busy as he was, he kept his word. Jack caught the next flight to his hometown. Mr. Belser’s funeral was small and uneventful. He had no children of his own, and most of his relatives had passed away.

The night before he had to return home, Jack and his Mom stopped by to see the old house next door one more time. Standing in the doorway, Jack paused for a moment. It was like crossing over into another dimension, a leap through space and time. The house was exactly as he remembered. Every step held memories. Every picture, every piece of furniture…..

Jack stopped suddenly. “What’s wrong, Jack?” his Mom asked. “The box is gone,” he said “What box?” Mom asked.. “There was a small gold box that he kept locked on top of his desk. I must have asked him a thousand times what was inside. All he’d ever tell me was ‘the thing I value most,'” Jack said. It was gone. Everything about the house was exactly how Jack remembered it, except for the box. He figured someone from the Belser family had taken it. “Now I’ll never know what was so valuable to him,” Jack said. “I better get some sleep. I have an early flight home, Mom.”

It had been about two weeks since Mr. Belser died Returning home from work one day Jack discovered a note in his mailbox. “Signature required on a package.. No one at home. Please stop by the main post office within the next three days,” the note read. Early the next day Jack retrieved the package. The small box was old and looked like it had been mailed a hundred years ago. The handwriting was dif ficult to read, but the return address caught his attention. “Mr. Harold Belser” it read..

Jack took the box out to his car and ripped open the package. There inside was the gold box and an envelope. Jack’s hands shook as he read the note inside. “Upon my death, please forward this box and its contents to Jack Bennett. It’s the thing I valued most in my life.” A small key was taped to the letter. His heart racing, as tears filling his eyes, Jack carefully unlocked the box.. There inside he found a beautiful gold pocket watch.. Running his fingers slowly over the finely etched casing, he unlatched the cover.. Inside he found these words engraved: “Jack, Thanks for your time! -Harold Belser.” “The thing he valued most was…my time”

Jack held the watch for a few minutes, then called his office and cleared his appointments for the next two days. “Why?” Janet, his assistant asked. “I need some time to spend with my son,” he said.

“Oh, by the way, Janet, thanks for your time!”

Think about this. You may not realize it, but it’s 100% true.

1. At least 2 people in this world love you so much they would die for you.

2. At least 15 people in this world love you in some way.

3. A smile from you can bring happiness to anyone, even if they don’t like you.

4. Every night, SOMEONE thinks about you before they go to sleep.

5. You mean the world to someone.

6. If not for you, someone may not be living.

7. You are special and unique.

8. When you think you have no chance of getting what you want, you probably won’t get it, but if you trust God to do what’s best, and wait on His time, sooner or later, you will get it or something better..

9. When you make the biggest mistake ever, something good can still come from it.

10. When you think the world has turned its back on you, take a look: you most likely turned your back on the world.

11. Someone that you don’t even know exists loves you.

12. Always remember the compliments you received. Forget about the rude remarks.

13 . Always tell someone how you feel about them; you will feel much better when they know and you’ll both be happy.

14. If you have a great friend, take the time to let them know that they are great. You will certainly brighten someone’s day and might change their perspective on life..for the better. To everyone I say “Thanks for your time and for taking the time to read this.”

Forgotten Stress Reliever: Time with Friends

Make time with friends a priority. Several years ago Ladies Home Journal reported many women were lonely. In 2007, more than 27 million Americans lived completely alone. 20% of people feel so cut off from others that loneliness is a major source of unhappiness.¹

The danger of the Internet is isolation. Relationships with people online don’t fulfill the deep-seated need for human contact, touch and quality conversation. Working alone on the computer all day does not meet your needs for actual physical contact, hearing a friendly voice or looking into someone’s warm eyes.

Lonely people eat more fats, exercise less and are more apt to die young.² The stress of social isolation contributes to breast cancer susceptibility.³ One Harvard Medical School Nurses’ Health Study says that not cultivating meaningful relationships can be as life-threatening as cigarettes.

The Solution: Schedule time with friends every week

Spending time with friends creates the release of oxytocin, a neurotransmitter that relieves stress and promotes euphoria. Those who had the most friends over a 9 year time period cut their risk of death by 60%.⁴ A recent study in Australia showed that people in contact with at least 5 friends on a weekly basis were 22% less likely to die in 10 years.⁵

Schedule in friend time; it could actually extend your life. Try to see at least 3 different friends every week and see how much better you feel. It could also boost your happiness quotient. Very happy people have good relationships. Whether with a friend, partner, a parent or relative, a key indicator in two different happiness studies demonstrate that strong friendships and connections lead to joy.

1. & 2 Kleinfield, Judith, “The effects of loneliness are serious, studies show,” Fairbanks Daily News Mirror, April 5, 2009

3. Harms, William, “Isolation and stress identified as contributing to breast cancer risk,” www.eurekalert.org http://www.eurekalert.org/pub_releases/2009-12/uoc-ias120309.php

4. Taylor, S. E.; Klein, L.C.; Lewis, B. P.; Gruenewald, T. L.; Gurung, R. A. R.; & Updegraff, J. A. “Female Responses to Stress: Tend and Befriend, Not Fight or Flight”, Psychological Review (2000), 107(3), p.41-429.

5. McCafferty, Megan, “Easy Ways to Add Years to Your Life” and “Where Did All My Friends Go?” Ladies Home Journal, Feb., 2009, p. 140 and Health.com, April 2008

Manage Your Stress Through Yoga

Practiced for over 5000 years, yoga is a profound and popular form of exercise, with nearly 11 million Americans practicing it. It’s taught around the world in many different forms. Recent studies at the University of NC Hospitals and Duke University show yoga reduces stress and also provide significant improvements for those with illnesses such as arthritis, back pain, cancer, diabetes, epilepsy, etc. The Center for Integrative Medicine of Thomas Jefferson University found that a 1 hour session of yoga lowered cortisol in participants with no previous yoga experience, even seven days later.

The Benefits of Yoga

Whatever form of yoga you enjoy, there are enormous benefits to your body, mind and spirit. Yoga:

• increases flexibility through stretching

• improves posture

• promotes better breathing

• massages all internal organs of body

• increases lubrication of tendons, joints, ligaments

• flushes toxins out of the body

• tones muscles

• provides a deep sense of relaxation

I have been practicing yoga for over 20 years and I find it makes a tremendous difference to my energy, flexibility and strength. Try it as a new form of exercise and stress relief.

Stress Relief Through Scent

Did you know just inhaling certain fragrances can relieve stress? It’s true. One of the most interesting findings when I was researching my new book Stress Express! was the impact of scent. Fragrance is powerful. Realtors know this well. They often put drops of cinnamon oil on lightbulbs when showing a house, or bake cookies with cinnamon in them. The scent of cinnamon is said to be the most welcoming for many Americans because it reminds them of breakfast with grandparents and cinnamon toast.

Here are a few stress-relieving scents you may want to check out:

• Lemon– Believe it or not, the scent of lemon in the workplace cuts keyboard mistakes by 50% according to Valerie Wormwood. Think of what a difference that could make with your work.

• Vanilla soothes restless children. It has a positive impact on the limbic center of the brain, which controls emotion, according to a study done at Sloan Kettering Cancer Center. A few drops on the wrists of a child can transform a cranky, whiny child into one who is happy and laughing.

• Peppermint extract on your forehead or temples can help relieve pain immediately. It’s also great for concentration. A Univ. of Cincinnati study found people who breathe in peppermint oil are immediately more alert. Children who eat a peppermint before tests score better. And athletes perform better.

• Lavender calms irritability, soothes tension and promotes relaxation. Many sleep products like scented pillowcases are sold because of lavender’s soothing properties. You’ll often find it in hotels these days.

Try these fragrances in a variety of ways- scented candles, air fresheners, extracts, etc. to help relieve your stress and feel better fast. You may just be surprised with the results.

The Powerful Value of Naps

Are You Getting Enough Sleep?

Most Americans are not. In fact, 40% of the US population is sleep-deprived. According to the World Health Organization, less than 7 hours a night is considered a carcinogen, cancer-causing agent.

If you get less than 7 hours, you are:

•3 times more likely to catch the cold or flu
• likely to carry an extra 20 pounds of weight
• 4 times more likely to have a stroke over age 45.

What’s the solution? For many people and more and more companies- naps!

I love naps. I hated them when I was a kid, but today, I find them rejuvenating and energizing. Naps work! And there is a great deal of research to support it.

Naps of half an hour or less don’t interfere with sleep patterns, and can restore clarity, alertness, and memory. Albert Einstein was a big fan of naps. Zappos.com has a nap room and employees are encouraged to use it regularly. More and more corporations are providing nap rooms. Many railroads have them, and even Ben and Jerry’s believes in naps.

An exhausted employee is an ineffective and possibly dangerous employee. Both Chernobyl and Three Mile Island were related to sleep deprivation.

Sara Mednick, author of Take a Nap, Change Your Life, says a 20 minute power nap is very light and easy to wake from, and good for your motor memory. A nap of 20 – 60 minutes is slow wave sleep, which is restorative. It promotes muscle and tissue growth, as well as memory performance.

“Sleepiness alone costs the American economy and employers about 18 billion dollars a year,” says Darrel Drobnich of the National Sleep Foundation in Washington, DC. So why not address that proactively and provide a nap space at work?

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Are You Burnt-Out? The Top Ways to Find Out…

One third of Americans say they are living with extreme stress.¹ Career Builder.com says that 78% of all American workers feel burned out (not just stressed.) Nearly 80% of all doctor visits are stress-related and 43% of all adults have ill health because of stress.

Stress is linked to the six major causes of death: heart disease, cancer, lung disease, accidents, cirrhosis, and suicide.² How about you? How are your stress levels?

Check any questions that apply to you:

– You come home regularly dead-tired with little or no energy.

– The concept of vacation is inconceivable to you- you have way too much to do to go away.

– You don’t have time to exercise regularly or participate in your favorite hobbies.

– You snap at your loved ones and friends fairly often.

If 3 of the above are true for you, you may be hovering near burnout.

1. Being continually exhausted. Whether you are getting less than the 7 hours a night of sleep (the minimum to prevent cancer according to the World Health Organization) or you are working very long hours, this symptom is a wake-up call. Get a medical check-up, consider vitamins and supplements, and spend more time in play, in addition to getting more sleep.

2. Vacations: Expedia found that 34% of Americans don’t go on vacation at all!What’s scary about that is for women aged 45-64, two weeks of vacation cut their incidence of heart attack in half! 3 Expedia found most people feel rested and rejuvenated after vacation, are more productive and more satisfied with their marriages. A coach in Canada discovered that when his clients doubled their vacation days, they doubled their income.⁴

3. Exercise- You know exercise is good for you, improves your memory and slows the aging process. But did you know that it can also reduce stress reduction and increase joy? The Scandinavian Journal of Medicine & Science in Sports reported that runners were 70 percent less likely to experience high stress and life dissatisfaction. You don’t have to run, but do something physical at least 30 minutes 4 days a week. Tufts Health and Nutrition Letter says even a sometime workout can reduce the risk of heart failure by 18%.

4. Relationships are key. Snapping at loved ones destroys relationships. Whether they’re family or friends, they are critical to your health and well-being. Spending time with friends creates the release of oxytocin, a neurotransmitter that relieves stress and promotes euphoria. Those who had the most friends over a 9 year time period cut their risk of death by 60%.⁵ Whether with a friend, partner, a parent or relative, a key indicator in two different happiness studies demonstrate that strong friendships and connections lead to joy.⁶

Whatever you can do to change your life, reduce your stress levels and increase your joy is going to make a big difference, both in the short and long-term. Take care of yourself and the rest of your life will come into much better balance.

Sources:

1. “Stress in US Rises, Causes Health Problems,” The Scoop, The Meeting Professional, March 2008, p.442.

2. Anschuetz, Barbara L. Dr, “The High Cost of Caring- Coping with Workplace Stress,”http://www.epilepsyontario.org/client/EO/EOWeb.nsf/web/The+High+Cost+of+Caring+-+Workplace+Stress

3&4. Brown, Sarah, “Clean Break,” Vogue, June 2003

5. &6. Taylor, S. E.; Klein, L.C.; Lewis, B. P.; Gruenewald, T. L.; Gurung, R. A. R.; & Updegraff, J. A. “Female Responses to Stress: Tend and Befriend, Not Fight or Flight”, Psychological Review (2000), 107(3), p.41-429.

Top Five Stress management Tips

Stress express book cover Most of you know I have just written a new book Stress Express! 15 Instant Stress Relievers!(http://www.stressexpressbook.com) After researching burnout for over a decade, partly due to having experienced a great deal of stress personally, I have found several stress management techniques that really make a difference in terms of decreasing anxiety, preventing burnout and helping you feel better fast.

Here are my top 5 stress management tips! Let me know which works best for you!

Sleep!The World Health Organization is considering labeling less than 7 hours of sleep a carcinogen- a cancer-causing agent! That’s how dangerous it is! If you get less than 7 hours, you are at a cognitive disadvantage, and are prone to weight gain and sugar issues. 40% of Americans get less than 7 hours a night- are you one of them? Try going to bed earlier- no phones, no TV, just a quiet dark room and settle in 1 hour before you want to sleep so your mind can quiet down.
DO NOT check your email before bed!

Laugh! Little children laugh 400-500 times a day; most adults laugh 7-10 times. One study showed that one big belly laugh is equal to 45 minutes of stress relief. Laughter also extends your life by improving your immune system, lowering your blood pressure and improving your brain function. We could all up our laughter quotient. Try listening to comedy channels on satellite radio, watching the comedy channel, or asking friends if anything funny has happened to them recently. Play comedy CD’s in the car when driving in rush hour traffic and watch your tension melt away.

Optimism Did you know that optimists live 7 years longer than pessimists,have better lung function and are far less likely to die young or die from cancer? Several studies from NIH and Yale demonstrate this. Pessimists are 25% more likely to develop heart disease. And since optimism is 75% learned, you can shift if you have been a negative thinker up until now.

Creative Expression! No matter how you like to express your creativity, from dancing, painting, singing, playing an instrument, writing, gardening, woodworking, scrapbooking, etc., creative expression keeps you in the present moment, free from worry about the past or future. Women with creative jobs have the cardio-vascular fitness of someone 6 years younger. And listening to music can reduce your depression by 25%, according to a study in the Journal of Advanced Nursing.

Volunteer. Doing something for someone else less fortunate instantly changes your perspective and makes you grateful for your life. Research shows that volunteerism, relieves depression, improves interpersonal skills, increases your longevity and strengthens the community. There are infinite ways to volunteer, from helping your neighbor care for their pet to working in a soup kitchen to building houses for Habitat for Humanity. Get involved and see what a difference it makes in your life.

Have a fantastic week, filled with good stress-relieving activities. Stay Fired Up!