Eliminate Stress and Anxiety From Your Life: Read More About

ELIMINATE STRESS AND ANXIETY FROM YOUR LIFE
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TABLE OF CONTENTS
Introduction Why are We So Stressed Out? Blocking Beha iors !hat "ee# $our Stress %li e Stress or %n'iety? *ui+ !ime, -anic %ttacks /ealing 0ith -anic %ttacks Calm $oursel2 0ith 3isuali+ation 5sing 6usic to Beat Stress Sel28Hy#nosis 2or Stress Stress 6anagement 6ore Stress 6anagement Who $a :onna Call? Stress Busters, ;ust Say <=o>, !ake a Break Rela'ing at Work Conclusion 3 5 & () (3 (. 1( 14 17 33 37 93 9& 5) 59 54 57
INTRODUCTION
It seems like you hear it all the time 2rom nearly e ery one you kno0 ? <I@m SO stressed out,> -ressures abound in this 0orld todayA !hose #ressures cause stress and an'ietyB and o2ten 0e are ill8equi##ed to deal 0ith those stressors that trigger an'iety and other 2eelings that can make us sickA CiterallyB sickA !he statistics are staggeringA One in e ery eight %mericans age (&859 su22ers 2rom an an'iety disorderA !his totals o er (7 million #eo#le, Research conducted by the =ational Institute o2 6ental Health has sho0n that an'iety disorders are the number one mental health #roblem among %merican 0omen and are second only to alcohol and drug abuse by menA Women su22er 2rom an'iety and stress almost t0ice as much as menA %n'iety disorders are the most common mental illness in %mericaB sur#assing e en de#ression in numbersA %n'iety is the most common mental health issue 2acing adults o er 45 years o2 ageA %n'iety disorders cost the 5ASA D94A4 billion annuallyA %n'iety su22erers see an a erage o2 2i e doctors be2ore being success2ully diagnosedA 5n2ortunatelyB stress and an'iety go hand in handA In 2actB one o2 the maEor sym#toms o2 stress is an'ietyA %nd stress accounts 2or &) #ercent o2 all illnesses either directly or indirectlyA In 2actB stress is more dangerous than 0e thoughtA $ouF e #robably heard that it can raise your blood #ressureB increasing the likelihood o2 a stroke in the distant 2utureB but recently a health insurance brochure claimed that 7) #ercent o2 isits to a #rimary care #hysician 0ere stress8related disordersA Read more about Conquering Stress Here
Health -sychology maga+ine re#orts that chronic stress can inter2ere 0ith the normal 2unction o2 the bodyFs immune systemA %nd studies ha e #ro en that stressed indi iduals ha e an increased ulnerability to catching an illness and are more susce#tible to allergicB autoimmuneB or cardio ascular diseasesA /octors agree that during chronic stressB the 2unctions o2 the body that are nonessential to sur i alB such as the digesti e and immune systemsB shut do0nA G!his is 0hy #eo#le get sickBG he saysA G!here are also many occurrences o2 #sychosomatic illnessB an illness 0ith an emotional or #sychological side to itAG HurthermoreB stress o2ten #rom#ts #eo#le to res#ond in unhealthy 0ays such as smokingB drinking alcoholB eating #oorlyB or becoming #hysically inacti eA !his damages the body in addition to the 0ear and tear o2 the stress itsel2A Stress is a #art o2 daily li2eA It@s ho0 0e react to it that makes all the di22erence in maintaining our health and 0ell8 beingA -ressures occur throughout li2e and those #ressures cause stressA $ou need to reali+e that you 0ill ne er com#letely get rid o2 stress in your li2eB but you can learn co#ing techniques to turn that stress into a healthier situationA When I 2irst got the assignment to 0rite this bookB I immediately thoughtB <SureB you can eliminate stress and an'iety by locking yoursel2 into a room and ne er talking to anyone e er again>A But that 0ouldn@t make a ery in2ormati e bookB no0 0ould it? I ha e su22ered 2rom an'iety disorders caused by stress 2or yearsA I ha e learned some0hat ho0 to co#e 0ith that although I@m al0ays learning ne0 things and dealing mechanismsA So 0hat I@ e done in this book is taken some Read more about Conquering Stress Here
o2 my o0n e'#eriences and combined them 0ith ad ice 2rom e'#erts to gi e you tools that 0ill hel# you in stress2ul situationsA I@ e also outlined di22erent 0ays you can 2ace debilitating an'iety and #anic attacks that many #eo#le su22er 2romA While researching this bookB I@ e come across some ama+ing in2ormation and can@t 0ait to share it 0ith youA I@ e learned so much mysel2B so let@s look at ho0 to eliminate stress and an'iety 2rom your li2e,
WHY ARE WE SO STRESSED OUT?

WeFre li ing in ery trying and di22icult times and things donFt seem to be getting any easierA Sometimes li2e can seem terribly #ain2ul and un2airB yet someho0 0e manage to struggle onB day a2ter dayB ho#ing and #raying that things 0ill soon get betterA But day by day the 0orld is becoming a cra+ier and more uncertain #lace to li e inB not to mention stress2ulA =othing seems sa2e anymoreA 6illions o2 #eo#le are in record le els o2 debtA 6any are losing their EobsB their homesB their health and sometimes e en their sanityA WorryB de#ression and an'iety seem to ha e become a 0ay o2 li2e 2or 0ay too many #eo#leA We seem to ha e entered the %ge o2 %n'ietyA In 2actB in 1))1B the co er o2 !ime maga+ine #roclaimed this loud and clear on one o2 their co ers as the 2eatured story in that issueA !he constant stress and uncertainties o2 li ing in the 1(st century ha e certainly taken their tollB and as a result many o2 us seem to li e a li2e o2 constant 2ear and 0orryA When the terrorist attacks ha##ened on Se#tember ((B this constant stress and 0orry seemed to Eust be magni2iedA Read more about Conquering Stress Here
In 2actB many #eo#le e en no0 2our years later re#ort they are still scared that something o2 that magnitude could ha##en again ? #erha#s closer to themA !urn on the ne0s or o#en u# a ne0s#a#er and 0e are bombarded 0ith disturbing images and storiesA We begin to 0onder i2 0e are sa2e any0hereA In thisB the in2ormation ageB ne er be2ore ha e 0e had so much access to so much dataA !he economy is another stressorA Our country is in debt and so are many %mericansA Soaring gas #ricesB outrageous housing costsB e en the cost o2 2ood has sent many %mericans to 0ork in Eobs that are unsatis2ying and tediousA !hey 0ork these Eobs because they need a #aycheckA !odayB it@s more im#ortant to bring home the bacon rather than 0ork in a dream careerA Ha ing more 0omen in the 0ork#lace adds to the stressA So many 0omen 2eel the need to be e erything to e eryone and that includes a #aycheck earnerB house kee#erB momB 0i2eB daughterB and siblingA !he only #roblem 0ith that is some 0omen Eust don@t make any time 2or themsel es thus contributing to their stress le els being at an all8time highA I en children can 2eel the #ressure o2 stress and an'ietyA !eenagers 0ho 0ant to go to college 2ind themsel es #ushing themsel es during their studies to try and obtain scholarshi#s so they can attend schools that ha e e er increasing tuition costsA !hey 2ind themsel es ha ing to hold do0n #art8time Eobs on to# o2 all that to earn money 2or e'tras that their #arents can no longer a22ordA %dd #eer #ressure into the mi' and you ha e a eritable #ressure cooker, Cell #honesB internetB #alm #ilotsB blackberriesB i8#ods ? 0e are al0ays on the go and al0ays reachableA We don@t Read more about Conquering Stress Here
make time to rela' and enEoy li2e any moreA Why not? We certainly should, We 2eel #ressure to do these things because 0e think 0e H%3I toB not because 0e W%=! toA %ll too o2tenB it@s di22icult 2or #eo#le to Eust say <=o>A =ot saying that one little 0ord #iles u# un8needed e'#ectations and obligations that make us 2eel an'iousA %ll o2 us 0ill e'#erience situations that may cause us to become stressed or 2eel an'iousA !he reasons are too many to note but can includeB buying a #ro#ertyB ha ing guests stay o er Jin8la0s,KB being bulliedB e'amsB looking a2ter childrenB managing 2inancesB relationshi# issuesB tra eling etcA Stress is a Lnormal@ 2unction o2 e eryday li2eA Only 0hen it a##ears to take o er our li es does it then become a #roblemA I eryone 0ill ha e di22erent reasons 0hy a situation causes them #ressureA %s a rule it@s usually 0hen 0e don@t 2eel in control o2 a situationB then 0e 2eel its gri# tightening around us causing us to 2eel 0orried or Lstressed@A I2 stress is caused by us not 2eeling in control o2 a situationB the ans0er is to try and re erse thisB and regain that controlA !he good ne0s isM $O5 C%=, $ou ha e e erything inside you that you need to o ercome your stress and the accom#anying an'ietyA !he #roblem isB o2ten 0e don@t reali+e that 0e are in control because 0e 2eel so out o2 control at timeA But the tools are thereB you Eust ha e to use themA Cet@s 2irst look at the barriers 0e #ut u# that are #re enting us 2rom becoming healthy and getting rid o2 our an'iety and stressA
BLOCKING BEHAVIORS KEEPING YOUR STRESS ALIVE

!here are three obsessi e beha iors that you are likely to be engaging in that im#eded your healing #rocess and sto# you 2rom enEoying a stress82ree li2eA Recogni+ing these barriers can be a great 2irst ste# to0ard getting rid o2 the #roblems that go 0ith being too stressedA !he 2irst is obsessi e negati ityA When you are obsessi ely negati eB it means that you ha e a tendency to0ard being Gnegati eG about #eo#leB #lacesB situationsB and things in your li2eA -erha#s you 2ind yoursel2 saying things like GI canFt do this,G or G=o one understands,G or G=othing e er 0orks,GB 2or e'am#leA $ou may be doing this unconsciouslyB but essentially you ha e 0hatFs kno0n as a Gsour gra#esG attitudeB and it holds you back 2rom kno0ing 0hat itFs like to ie0 li2e 2rom a #ositi e lens and enEoy the beauty in yoursel2 and #eo#le around you, !hereFs a 0hole 0orld out there 2or youAAA0ith ha##iness and #ositi e thinkingA !hen you ha e obsessi e #er2ectionismA When you engage in obsessi e #er2ectionismB you are centered on trying to do e erything GEust soG to the #oint o2 dri ing yoursel2 into an an'ious state o2 beingA $ou may 2ind yoursel2 making statements such asB GI ha e to do this rightB or IFll be a 2ailure,G or GI2 I am not #reciseB #eo#le 0ill be mad at me,G %gainB this beha ior may be totally under the threshold o2 your a0arenessB but it inter2eres greatly 0ith your ability to enEoy things 0ithout 2eeling Gu#tightG and GstressedAG Hinally there is obsessi e analysisA When you are obsessed about analy+ing thingsB you 2ind yoursel2 0anting to re8hash a task or an issue o er and o er againA Hor Read more about Conquering Stress Here
instanceB you might 2ind yoursel2 making statements such asB GI need to look this o erB study itB and kno0 it inside and outAAAor else I canFt rela',G or GI2 I rela' and let things go 0ithout looking them o er re#eatedlyB things go 0rong,G While analytical thinking is an e'cellent traitB i2 itFs done in e'cess you ne er get to sto# and smell the roses because youFre too busy trying to analy+e e erything and e eryone around youA :aining insight into this ty#e o2 beha ior is one o2 the most im#ortant keys to letting go o2 stressB and getting com#lete #o0er o er your an'ietyA I2 you 2ind yoursel2 engaging in any o2 the abo e GBlocking Beha iorsGB there are t0o things you can do to hel# yoursel2A HirstB ask the #eo#le you kno0B lo eB and trustB G%m I negati e about things?GB G/o I com#lain a lot?GB and G%m I di22icult to be around?G !his may be hard 2or you to listen toB as the truth sometimes hurts a great dealA But the insight you 0ill get 2rom othersF assessment o2 you is in aluableB and youFll kno0 #recisely ho0 others see youA %cce#t their comments as hel#2ul in2oB and kno0 that you 0ill gain ama+ing insights 2rom 0hat you hearA SecondB kee# a Eournal to 0rite do0n and establish #atterns o2 0hen you are using Gblocking beha iorsAG I en i2 you are not thrilled 0ith the idea o2 0ritingB you can make little entries into a note book or Eournal each dayA !he great #art is that youFll begin to see #atterns in your beha ior that re eal e'actly 0hat youFre doing to #re ent yoursel2 2rom curing your an'ietyA We@ll gi e you some great stress busting techniques later in the bookB but you need to recogni+e these blockages 2irst so you can mo e into the <healing> stage and conquer your stress and an'ietyA 6any #eo#le think that stress and an'iety are the same thingA !his couldn@t be 2urther 2rom the truth, Read more about Conquering Stress Here
STRESS OR ANXIETY
Contrary to #o#ular belie2B there is a di22erence bet0een stress and an'ietyA Stress comes 2rom the #ressures 0e 2eel in li2eB as 0e are #ushed by 0ork or any other task that #uts undue #ressure on our minds and bodyB adrenaline is releasedB e'tended stay o2 the hormone causes de#ressionB a rise in the blood #ressure and other negati e changes and e22ectsA One o2 these negati e e22ects is an'ietyA With an'ietyB 2ear o ercomes all emotions accom#anied by 0orry and a##rehensionB making a #erson a recluse and a bag2ul o2 EittersA Other sym#toms are chest #ainsB di++inessB and shortness o2 breath and #anic attacksA Stress is caused by an e'isting stress8causing 2actor or stressorA %n'iety is stress that continues a2ter that stressor is goneA Stress can come 2rom any situation or thought that makes you 2eel 2rustratedB angryB ner ousB or e en an'iousA What is stress2ul to one #erson is not necessarily stress2ul to anotherA %n'iety is a 2eeling o2 a##rehension or 2ear and is almost al0ays accom#anied by 2eelings o2 im#ending doomA !he source o2 this uneasiness is not al0ays kno0n or recogni+edB 0hich can add to the distress you 2eelA Stress is the 0ay our bodies and minds react to something 0hich u#sets our normal balance in li2eN an e'am#le o2 stress is the res#onse 0e 2eel 0hen 0e are 2rightened or threatenedA /uring stress2ul e ents our adrenal glands release adrenalineB a hormone 0hich acti ates our bodyFs de2ense mechanisms causing our hearts to #oundB Read more about Conquering Stress Here
blood #ressure to riseB muscles to tenseB and the #u#ils o2 our eyes to dilateA % #rinci#al indication o2 increased stress is an escalation in your #ulse rateN ho0e erB a normal #ulse rate doesnFt necessarily mean you arenFt stressedA Constant aches and #ainsB #al#itationsB an'ietyB chronic 2atigueB cryingB o er or under8 eatingB 2requent in2ectionsB and a decrease in your se'ual desire are signs you may notice 0hich indicate you may be under stressA O2 courseB e ery time 0e are under stressB 0e do not react to such an e'treme and 0e are not al0ays under such great duress or 2ear e ery time 0e are con2ronted 0ith a stress2ul situationA Some #eo#le are more susce#tible than others to stressN 2or someB e en ordinary daily decisions seem insurmountableA /eciding 0hat to ha e 2or dinner or 0hat to buy at the storeB is a seeminglyB monumental dilemma 2or themA On the other handB there are those #eo#leB 0ho seem to thri e under stress by becoming highly #roducti e being dri en by the 2orce o2 #ressureA Research sho0s 0omen 0ith children ha e higher le els o2 stress related hormones in their blood than 0omen 0ithout childrenA /oes this mean 0omen 0ithout children donFt e'#erience stress? %bsolutely not, It means that 0omen 0ithout children may not e'#erience stress as o2ten or to the same degree 0hich 0omen 0ith children doA !his means 2or 0omen 0ith childrenB itFs #articularly im#ortant to schedule time 2or yoursel2N you 0ill be in a better 2rame o2 mind to hel# your children and meet the daily challenge o2 being a #arentB once your stress le el is reducedA %n'ietyB on the other handB is a 2eeling o2 uneaseA I erybody e'#eriences it 0hen 2aced 0ith a stress2ul Read more about Conquering Stress Here
situationB 2or e'am#le be2ore an e'am or an inter ie0B or during a 0orrying time such as illnessA It is normal to 2eel an'ious 0hen 2acing something di22icult or dangerous and mild an'iety can be a #ositi e and use2ul e'#erienceA Ho0e erB 2or many #eo#leB an'iety inter2eres 0ith normal li2eA I'cessi e an'iety is o2ten associated 0ith other #sychiatric conditionsB such as de#ressionA %n'iety is considered abnormal 0hen it is ery #rolonged or se ereB it ha##ens in the absence o2 a stress2ul e entB or it is inter2ering 0ith e eryday acti ities such as going to 0orkA !he #hysical sym#toms o2 an'iety are caused by the brain sending messages to #arts o2 the body to #re#are 2or the G2ight or 2lightG res#onseA !he heartB lungs and other #arts o2 the body 0ork 2asterA !he brain also releases stress hormonesB including adrenalineA Common indicators o2 e'cessi e an'iety includeM
/iarrhea /ry mouth Ra#id heartbeat or #al#itations Insomnia Irritability or anger Inability to concentrate Hear o2 being <cra+y> Heeling unreal and not in control o2 your actions 0hich is called de#ersonali+ation
%n'iety can be brought on in many 0aysA Ob iouslyB the #resence o2 stress in your li2e can make you ha e an'ious thoughtsA 6any #eo#le 0ho su22er 2rom an'iety Read more about Conquering Stress Here
disorders occu#y their minds 0ith e'cessi e 0orryA !his can be 0orry about anything 2rom health matters to Eob #roblems to 0orld issuesA Certain drugsB both recreational and medicinalB can also lead to sym#toms o2 an'iety due to either side e22ects or 0ithdra0al 2rom the drugA Such drugs include ca22eineB alcoholB nicotineB cold remediesB and decongestantsB bronchodilators 2or asthmaB tricyclic antide#ressantsB cocaineB am#hetaminesB diet #illsB %/H/ medicationsB and thyroid medicationsA % #oor diet can also contribute to stress or an'iety 88 2or e'am#leB lo0 le els o2 itamin B(1A -er2ormance an'iety is related to s#eci2ic situationsB like taking a test or making a #resentation in #ublicA -ost8traumatic stress disorder J-!S/K is a stress disorder that de elo#s a2ter a traumatic e ent like 0arB #hysical or se'ual assaultB or a natural disasterA In ery rare casesB a tumor o2 the adrenal gland J#heochromocytomaK may be the cause o2 an'ietyA !his ha##ens because o2 an o er#roduction o2 hormones res#onsible 2or the 2eelings and sym#toms o2 an'ietyA While an'iety may seem a bit scaryB 0hat@s e en scarier is that e'cessi e an'iety and stress can lead to de#ressionA Su22ering 2rom de#ression can be a li2elong struggle as I 0ell kno0B but the good ne0s is that all o2 this is manageable, SoB let@s take a 2e0 little qui++es to see i2 you are su22ering 2rom too much stressB e'cessi e an'ietyB or de#ressionA
QUIZ TIME!
Be2ore you begin hereB let us tell you that 0e are not medical #ro2essionalsA !his in2ormation has come 2rom Read more about Conquering Stress Here
reliable sources and isn@t meant to be a com#lete diagnostic tool in any 0ayA !hese qui++es are sim#ly guidelines to hel# you recogni+e any #roblems you might ha e and be able to e22ecti ely deal 0ith those #roblemsA Because de#ression can be the most serious o2 our to#icsB let@s start by seeing i2 you may be de#ressedA "ee# in mind that e eryone has their <blue> daysA !he thing that se#arates clinical de#ression 2rom sim#le melancholy is that the sym#toms occur o er a #eriod o2 timeA !hey don@t come and goB they stay around 2or a0hile and can a22ect your li2e ad erselyA %sk yoursel2 the 2ollo0ing questionsA %ns0er yes i2 you@ e been 2eeling this 0ay consistently o er a #eriod o2 t0o 0eeksA
(A /o you 2ind yoursel2 constantly sad? 1A %re you un8moti ated to do sim#le things like sho0erB clean u# the houseB or make dinner? 3A /o #eo#le tell you you@re o erly irritable? 9A /o you ha e trouble concentrating? 5A %re you 2eeling isolated 2rom 2amily and 2riends e en 0hen they are around you? 4A Ha e you lost interest in your 2a orite acti ities? .A /o you 2eel ho#elessB 0orthlessB or guilty 2or no reason at all? &A %re you al0ays tired and ha e trouble slee#ing? 7A Has your 0eight 2luctuated signi2icantly?
I2 you can ans0er <$es> to 2i e or more o2 these questionsB you could be su22ering 2rom clinical de#ressionA It is im#ortant 2or you to seek out the hel# o2 a medical #ro2essional 0hether that be a doctor or a thera#istA !here are many medications out there that can hel# 0ith de#ressionA I al0ays tried to deny my o0n de#ressionB but once I began taking an anti8de#ressantB I couldn@t belie e 0hat a di22erence that one #ill a day made, It ga e me 2reedom 2rom the <black hole> I had 2allen into and hel#ed me enEoy li2e againB so i2 you think you are de#ressedB %C! =OW, $ou deser e to be ha##y, But this book is about stress and an'ietyB so let@s see i2 you are o erly stressed outA %sk yoursel2 the 2ollo0ingM
(A /o you 0orry constantly and cycle 0ith negati e sel28 talk? 1A /o you ha e di22iculty concentrating? 3A /o you get mad and react easily? 9A /o you ha e recurring neck or headaches? 5A /o you grind your teeth? 4A /o you 2requently 2eel o er0helmedB an'ious or de#ressed? .A /o you 2eed your stress 0ith unhealthy habits8eating or drinking e'cessi elyB smokingB arguingB or a oiding yoursel2 and li2e in other 0ays? &A /o small #leasures 2ail to satis2y you? 7A /o you e'#erience 2lashes o2 anger o er a minor #roblem?
I2 you can ans0er <$es> to most o2 these questionsB then you do ha e e'cessi e stress in your li2eA !he good ne0s is that you@ e bought this book and 0ill learn many aluable techniques to co#e 0ith that stressA But 0e@ll get to that later, Cet@s mo e on to an'ietyA
(A /o you e'#erience shortness o2 breathB heart #al#itation or shaking 0hile at rest? 1A /o you ha e a 2ear o2 losing control or going cra+y? 3A /o you a oid social situations because o2 2ear? 9A /o you ha e 2ears o2 s#eci2ic obEects? 5A /o you 2ear that you 0ill be in a #lace or situation 2rom 0hich you cannot esca#e? 4A /o you 2eel a2raid o2 lea ing your home? .A /o you ha e recurrent thoughts or images that re2use to go a0ay? &A /o you 2eel com#elled to #er2orm certain acti ities re#eatedly? 7A /o you #ersistently reli e an u#setting e ent 2rom the #ast?
%ns0ering <$es> to more than 2our o2 these questions can indicate an an'iety disorderA Su22ering 2rom de#ressionB too much stressB or e'cessi e an'iety can endanger your o erall health and it@s time to take ste#s to o ercome this ? RI:H! =OW, Stress and an'iety a22ects many 2actors in our body not only in our mental stateA Cancer and other deadly diseases Read more about Conquering Stress Here
are related to stress and an'iety because o2 the changes in the chemical com#osition in our body due to stress and an'ietyA $ou don@t ha e to be a ictim o2 stress and an'ietyB its Eust all about disci#line and ha ing a #ro#er scheduleA =ot taking in anything you cannot handle 0ill be a lot o2 hel#A Cearn your limitations and stick to itA /o not o er e'ert yoursel2A ;ust try to go o er the border an inch at a timeA $ou can lead a #roducti e success2ul and 2ul2illing li2e and career 0ithout the need to endanger your healthA I2 notB you are not only killing yoursel2B you are also sending your 2amily and 2riends and all the #eo#le around you a0ayA Stress is a natural #art o2 li2eA It can be both #hysical and mental and much o2 it can come 2rom e eryday #ressuresA I eryone handles stress di22erentlyB some better than othersA Ce2t uncheckedB ho0e erB stress can cause #hysicalB emotionalB and beha ioral disorders 0hich can a22ect your healthB italityB and #eace8o28mindB as 0ell as #ersonal and #ro2essional relationshi#sA %s 0e@ e saidB stress and an'iety can lead to #anic attacksA S#eaking 2rom e'#erienceB I can tell you that ha ing a #anic attack can be a serious situationA Cet@s e'#lore that subEect a little moreA
PANIC ATTACKS
One o2 the un2ortunate outcomes 2rom su22ering 2rom e'cessi e stress and an'iety is a #hysical reaction o2 your body to the situationA It@s like your body is telling you that you need to rest 2or a momentA I'ce#t 0hen you@re ha ing a #anic attackB it@s anything B5! rest2ulA Read more about Conquering Stress Here
I had my 2irst #anic attack 0hile my husband and I 0ere dri ing home 2rom a StA Couis Rams 2ootball gameA We 0ere about 3) miles 2rom our home 0hen I began to 2eel a bit <o22>A I 0as ha ing trouble breathingB my body 2elt disconnectedB and my heart 0as beating at 0hat seemed like 7) miles an hourA I #ulled the an o22 to the side o2 the high0ay and got out ho#ing to <0alk it o22>A But it didn@t 0orkA =o matter 0hat I triedB I couldn@t catch my breathA I 2elt like I 0as dyingA I remember saying o er and o er againB <-lease not no0A I@m not readyA> It 0as horri2yingA !he good ne0s is that I 0asn@t dying ? ob iously, But that night began a terrible Eourney 2or me into ho0 my body reacted to e'cessi e stress and an'ietyA Since thenB I ha e had many #anic attacksB but I also learned ho0 to recogni+e that one might be coming on and ho0 to control itA I@m not al0ays able to get hold o2 it com#letely and 0ill occasionally 2all into 2ull8blo0n #anic modeB but it@s a lot better than it 0asA SoB let@s look at the signs that you might be ha ing a #anic attackA !he 2ollo0ing list gi es tell8tale 0arning signs o2 an oncoming #anic attackA -al#itations % #ounding heartB or an accelerated heart rate S0eating !rembling or shaking Shortness o2 breath % choking sensation Chest #ain or discom2ort =ausea or stomach cram#s Read more about Conquering Stress Here
/e8reali+ation Ja 2eeling o2 unrealityK Hear o2 losing control or going cra+y Hear o2 dying =umbness or a tingling sensation in your 2ace and limbs Chills or hot 2lashes
$ou 0ould be sur#rised at ho0 many #eo#le go to the hos#ital emergency room com#letely sure that they@re ha ing a heart attack only to 2ind out that it@s a #anic attackA !hey@re that intense, It@s ery di22icult 2or your lo ed ones to imagine or e en understand 0hat you are going through 0hen you ha e a #anic attackA !hey may lose #atience 0ith youB tell you to <get o er it>B or think you@re 2akingA It may hel# i2 you sho0 them the 2ollo0ing scenarioA $ou are standing in line at the grocery storeA It@s been a long 0ait but there@s only one customer to go be2ore you make it to the cashierA WaitB 0hat 0as that? %n un#leasant 2eeling 2orms in your throatB your chest 2eels tighterB no0 a sudden shortness o2 breathB and 0hat do you kno0Oyour heart ski#s a beatA <-leaseB :odB not hereA> $ou make a quick scan o2 the territoryOis it threatening? Hour un2riendly 2aces are behind you and one #erson is in 2rontA -ins and needles seem to #rick you through your le2t armB you 2eel slightly di++yB and then the e'#losion o2 2ear as you dread the 0orstA $ou are about to ha e a #anic attackA !here is no doubt in your mind no0 that this is going to be a big oneA OkayB time 2or you to 2ocusA $ou kno0 ho0 to Read more about Conquering Stress Here
deal 0ith this ? at least you ho#e you do, Start breathing dee#ly 8 in through the noseB out through the mouthA !hink rela'ing thoughtsB and againB 0hile breathing inB think <Rela'B> and then breathe outA But it doesn@t seem to be ha ing any #ositi e e22ectN in 2actB Eust concentrating on breathing is making you 2eel sel28conscious and more u#tightA 6aybe i2 you Eust try to rela' your musclesA !ense both shouldersB hold 2or () secondsB then releaseA !ry it againA =o#eB still no di22erenceA !he an'iety is getting 0orse and the ery 2act that you are out o2 co#ing techniques 0orsens your #anicA I2 only you 0ere surrounded by your 2amilyB or a close 2riend 0ere beside you so you could 2eel more con2ident in dealing 0ith this situationA =o0B the adrenaline is really #um#ing through your systemB your body is tingling 0ith uncom2ortable sensationsB and no0 the dreaded 2eeling o2 losing com#lete control engul2s your emotionsA =o one around you has any idea o2 the sheer terror you are e'#eriencingA Hor themB it@s Eust a regular day and another 2rustratingly slo0 line at the grocery storeA $ou reali+e you are out o2 o#tionsA It@s time to runA $ou e'cuse yoursel2 2rom the line looking embarrassed as it is no0 that it is your turn to #ayA !he cashier is looking be0ildered as you lea e your sho##ing behind and stroll to0ards the doorA !here is no time 2or e'cusesOyou need to be aloneA $ou lea e the su#ermarket and get into your car to ride it out aloneA $ou 0onder 0hether or not this one 0as the big oneA !he one you 2ear 0ill #ush you o er the edge mentally and #hysicallyA !en minutes later the #anic subsidesA It@s only ((M)) in the morningB ho0 in the 0orld can you make it through the rest o2 your day?
I2 you su22er 2rom #anic or an'iety attacksB the abo e scenario #robably sounds ery 2amiliarA It may ha e e en induced 2eelings o2 an'iety and #anic Eust reading itA In 2actB it 0as di22icult 2or me Eust to 0rite it, !he #articular situations that trigger your #anic and an'iety may di22erA 6aybe the bodily sensations are a little di22erentA What@s im#ortant to reali+e is that #anic attacks are ery real to the #eo#le 0ho are ha ing them and they should ne er be #ushed o22 to the sideA I remember one e ening at home 0hen I 0as by mysel2 0atching one o2 my 2a orite tele ision #rogramsA I thought I 0as in a sa2e #laceA !here 0as no ob ious trigger and I 2elt com#letely rela'edA Out o2 no0hereB I began ha ing sym#toms o2 a #anic attackA !he 2our 0alls o2 my li ing room 0ere closing in around meA I couldn@t breathe and 2elt like I 0as dyingA I ste##ed out on my 2ront #orch 2or some 2resh air and began dee# breathing e'ercisesA !he sym#toms e entually 0ent a0ayB but it le2t me 0ondering 0hy e'actly I had that attackA !here 0as no ob ious reasonB no stress2ul situationB and no indicator that a #anic attack might be im#endingA !hat@s the strange thing about #anicA Sometimes your mind can #lay tricks on youA I en 0hen you think you@re in no danger o2 ha ing a #anic attackB your brain might be 2eeling di22erentlyA !hat@s the scary #artA !he good #art is that there are 0ays you can combat #anic attacks and co#e much better 0hen you 2ind yoursel2 in that situationA
DEALING WITH PANIC ATTACKS

I2 you ha e #anic attacksB it may hel# to com2ort you that you are not alone, $ou@re not e en one in a millionA In %mericaB it is estimated that almost 5P o2 the #o#ulation su22er 2rom some 2orm o2 an'iety disorderA Read more about Conquering Stress Here
Hor someB it may be the in2requent #anic attacks that only cro# u# in #articular situations8like 0hen ha ing to s#eak in 2ront o2 othersB 0hileB 2or other #eo#leB it can be so 2requent and recurring that it inhibits them 2rom lea ing their homeA Hrequent #anic attacks o2ten de elo# into 0hat medical #hysicians re2er to as an <an'iety disorderA> !here are many 0ays o2 co#ing 0ith an an'iety disorderA Some may not 0ork 2or youB but others Eust mightA It hel#s to kno0 some o2 the most common co#ing techniques 2or dealing 0ith #anic attacks 0hen they beginA $our 2irst ste# is to recogni+e 0hen a #anic attack is about to beginA When you ha e enough o2 themB you start to really #ay attention to the tingling sensationB the shortness o2 breathB and the disconnection 2rom the real li2e around youA 6any #eo#le I talk to 0onder 0hat that disconnection is likeA !hey ha e a hard time understanding itA !hose o2 us 0ho ha e #anic attacks are all too 2amiliar 0ith itA It@s like you can look at a solid obEect and see that it is thereA $ou kno0 it@s thereB but a #art o2 your mind doubts that it really IS thereA $ou may 2ind yoursel2 reaching out to touch that obEect Eust to be sureA $ou 2eel like you@re not a #art o2 the 0orld around youA It@s as i2 you are Eust a s#ectator in your o0n li2e 0ith no control o er anything around youA Belie e meB this is a horrible 2eelingA So ho0 do you start trying to combat your #anic attacks? What i2 I told you the trick to ending #anic and an'iety attacks is to W%=! to ha e oneA !hat sounds strangeB e en contradictoryB doesn@t it? But the 0ant really does hel# #ush it a0ayA /oes this mean that you should be able to bring on a #anic attack at this ery moment? %bsolutely not, What it Read more about Conquering Stress Here
means is that 0hen you are a2raid o2 something ? in this case a #anic attack ? it 0ill more than likely a##ear and 0reak ha ocA When you stand u# to the attackB your chances o2 2ending it o22 are much greaterA I2 you resist a situation out o2 2earB the 2ear around that issue 0ill #ersistA Ho0 do you sto# resisting?you mo e directly into itB into the #ath o2 the an'ietyB and by doing so it cannot #ersistA In essence 0hat this means is that i2 you daily oluntarily seek to ha e a #anic attackB you cannot ha e oneA !ry in this ery moment to ha e a #anic attack and I 0ill guarantee you cannotA $ou may not reali+e it but you ha e al0ays decided to #anicA $ou make the choice by saying this is beyond my control 0hether it be consciously or sub8consciouslyA %nother 0ay to a##reciate this is to imagine ha ing a #anic attack as like standing on a cli22Fs edgeA !he an'iety seemingly #ushes you closer to 2alling o er the edgeA !o be rid o2 the 2ear you must meta#horically Eum#A $ou must Eum# o22 the cli22 edge and into the an'iety and 2ear and all the things that you 2ear mostA Ho0 do you Eum#? $ou Eum# by 0anting to ha e a #anic attackA $ou go about your day asking 2or an'iety and #anic attacks to a##earA $our real sa2ety is the 2act that a #anic attack 0ill ne er harm youA !hat is a medical 2actA $ou are sa2eB the sensations are 0ild but no harm 0ill come to youA $our heart is racing but no harm 0ill come to youA !he Eum# becomes nothing more than a t0o 2oot dro#, It@s #er2ectly sa2eA %n'iety causes an imbalance in your li2e 0hereby all o2 the mental 0orry creates a to#8hea y sensationA %ll o2 your 2ocus is mo ed 2rom the center o2 your body to the headA Schools o2 meditation o2ten like to demonstrate an e'am#le Read more about Conquering Stress Here
o2 this to#8hea y imbalance by sho0ing ho0 easily the body can lose its sense o2 centerA !he key to o ercoming #anic attacks is to rela'A !hat@s easy to say but di22icult to doA % good 0ay to do this is to concentrate on your breathing making sure it is slo0 and steadyA One o2 the 2irst signs o2 a #anic attack is di22iculty breathingB and you may 2ind yoursel2 #anting to catch a breathA When you 2ocus on making those breaths e enB your heart rate 0ill slo0 do0n and the #anic 0ill subsideA Breathing more slo0ly and dee#ly has a calming e22ectA % good 0ay to breathe easier is to let all the air out o2 your lungsA !his 2orces your lungs to reach 2or a dee#er breath ne't timeA Continue to 2ocus on your out8breathB letting all the air out o2 your lungs and soon youFll 2ind your breathing is dee#er and you 2eel calmerA IdeallyB you 0ant to take the 2ocus o22 the 2act that you are ha ing a #anic attackA !ry to #ress your 2eetB one at a timeB into the groundA Heel ho0 connected and rooted they are to the groundA %n e en better 0ay is to lie do0n 0ith your bottom near a 0allA -lace your 2eet against the 0all Jyour knees are bentK and #ress your 2eet one at a time into the 0allA I2 you can breathe in as you #ress your 2oot against the 0allB and breathe out as you release itB it 0ill be more e22ecti eA $ou should alternate bet0een your 2eetA /o this 2or () 8 (5 minutes or until the #anic subsidesA 5se all o2 your senses to take 2ull notice o2 0hat you seeB hearB 2eelB and smell in your en ironmentA !his 0ill hel# you to remain #resentA -anic is generally associated 0ith remembering u#setting e ents 2rom the #ast or antici#ating something u#setting in the 2utureA %nything that hel#s kee# you 2ocused in the #resent 0ill be calmingA !ry holding a #etN looking around your room and noticing the colorsB te'turesB and sha#esN listening closely to the sounds you hearN call a 2riendN or smell the smells that are near youA Read more about Conquering Stress Here
6any #eo#le strongly ad ocate aromathera#y to deal 0ith #anic and an'ietyA Ca ender can ha e an es#ecially calming and soothing e22ect 0hen you smell itA $ou can 2ind essential oil o2 la ender at many storesA "ee# it handy and take a sni22 0hen you start 2eeling an'iousA !ry #utting a 2e0 dro#s o2 la ender essence oil into some oil Joli e or gra#e seed oil 0ill doK and rub on your bodyA "ee# a #re#ared mi'ture in a dark glass bottle 2or 0hen you need itA $ou can e en #re#are se eral bottlesB 0ith a small one to carry 0ith youA Other essential oils kno0n to hel# #anic and #anic attacks are helichrysumB 2rankincenseB and marEoramA Smell each o2 themB and use 0hat smells best to youB or a combination o2 your 2a orite oils mi'ed in oli e or gra#e seed oilA $ou may 0ant to #re#are yoursel2 BIHORI a #anic attack ha##ensA When youFre not in a #anicked stateB make a list o2 the things that youFre a2raid 0ill ha##enA !hen 0rite out calming things that tell you the o##osite o2 your 2earsA !hen you can re#eat these things to yoursel2 0hen the #anic starts to comeA -re#are a list o2 things to do in case o2 #anicked 2eelingsB and it 0ill be ready 2or you 0hen you need itA Hill it 0ith lots o2 soothing messages and ideas o2 calming things to doA I 2ind this to be a ery hel#2ul tool and am ne er 0ithout my small notebook that has these #ositi e a22irmations in itA -anic can be a ery scary thing to go throughB es#ecially i2 youFre aloneA -re#aring 2or 0hen the #anic comes can really hel# reduce the #anicB and e en sometimes hel# to #re ent itA %nother great tool to combating an'iety and stress is to use isuali+ationA Read more about Conquering Stress Here
CALM YOURSELF WITH VISUALIZATION

!he #ur#ose o2 isuali+ation is to enable you to quickly clear mental stressB tensionB and an'ious thinkingA !he isuali+ation can be used 0hen 2eeling stressed and is #articularly use2ul 0hen your mind is racing 0ith 2ear2ulB an'ious thinkingA !his isuali+ation #rocessB 0hen #racticed 2requentlyB is ery e22ecti e 2or eliminating dee#8seated mental an'ieties or intrusi e thoughtsA !o gain ma'imum bene2itB the e'ercise must be carried out 2or longer then () minutes at a timeB as anything shorter 0ill not bring noticeable resultsA !here is no right or 0rong 0ay to carry out the isuali+ationA Be intuiti e 0ith it and do not 2eel you are unable to carry it out i2 you 2eel you are not ery good at seeing mental imageryA %s long as your attention is on the e'erciseB you 0ill gain bene2itA It is best to do this e'ercise in a quiet #lace 0here you 0on@t be disturbedB and then 0hen you are more #racticed you 0ill be able to get the same #ositi e results in a busier en ironment such as the 0ork#laceA $ou should notice a calming e22ect on your state o2 mind along 0ith a sensation o2 mental release and rela'ationA Iither sitting or standingB close your eyes and mo e your attention to your breathA !o become a0are o2 your breathingB #lace one hand on your u##er chest and one on your stomachA !ake a breath and let your stomach s0ell 2or0ard as you breathe in and 2all back gently as you Read more about Conquering Stress Here
breathe outA !ake the same de#th o2 breath each time and try to get a steady rhythm goingA $our hand on your chest should ha e little or no mo ementA %gainB try to take the same de#th o2 breath each time you breathe inA !his is called /ia#hragmatic BreathingA When you 2eel com2ortable 0ith this techniqueB try to slo0 your breathing rate do0n by instituting a short #ause a2ter you ha e breathed out and be2ore you breathe in againA InitiallyB it may 2eel as though you are not getting enough air inB but 0ith regular #ractice this slo0er rate 0ill soon start to 2eel com2ortableA It is o2ten hel#2ul to de elo# a cycle 0here you count to three 0hen you breathe inB #auseB and then count to three 0hen you breathe out Jor 1B or 9O0hate er is com2ortable 2or youKA !his 0ill also hel# you 2ocus on your breathing 0ithout any other thoughts coming into your mindA I2 you are a0are o2 other thoughts entering your mindB Eust let them go and bring your attention back to counting and breathingA Continue doing this 2or a 2e0 minutesA JI2 you #ractice thisB you 0ill begin to strengthen the /ia#hragmatic 6uscleB and it 0ill start to 0ork normallyOlea ing you 0ith a nice rela'ed 2eeling all the timeAK =o0 mo e your attention to your 2eetA !ry to really 2eel your 2eetA See i2 you can 2eel each toeA -icture the base o2 your 2eet and isuali+e roots gro0ing slo0ly out through your soles and do0n into the earthA !he roots are gro0ing 0ith quickening #ace and are reaching dee# into the soil o2 the earthA $ou are no0 rooted 2irmly to the earth and 2eel stable like a large oak or red0ood treeA Stay 0ith this 2eeling o2 grounded sa2ety and security 2or a 2e0 momentsA Once you ha e created a strong 2eeling or im#ression o2 being grounded like a treeB isuali+e a cloud o2 bright light 2orming 0ay abo e youA % bolt o2 lightning 2rom the luminous cloud hits the cro0n o2 your headB and Read more about Conquering Stress Here
that ignites a band o2 bright 0hite light descending slo0ly 2rom your head all the 0ay do0n your bodyB o er your legsB and out #ast your toesA %s the band o2 light #asses o er youB 2eel it clearing your mental stateA It is illuminating your mind and clearing any disturbing or stress2ul thoughts that you may ha e been thinking aboutA Re#eat this image 2our or 2i e times until you 2eel a sense o2 clearing and release 2rom any an'ious thinkingA In 2inishingB see yoursel2 standing under a largeB luminescent 0ater2allA !he 0ater is radiant and bubbling 0ith itality and li2eA %s you stand under the 0ater2allB you can 2eel the 0ater run o er e ery inch o2 your bodyB soothing you and instilling 0ithin you a sense o2 dee# calmA !ry to taste the 0aterA O#en your mouth and let it run into your mouthB re2reshing youA Hear it as it bounces o22 the ground around youA !he 0ater is li2e itsel2 and it is 0ashing a0ay stress and 0orry 2rom your mind and bodyA %2ter a momentB o#en your eyesA !ry to use all o2 your senses 0hen carrying out the isuali+ationA !o make the #ictures in your mind as real as #ossibleB use your senses o2 touchB tasteB and hearingA Heel the 0ater trickle do0n your bodyN hear the sound it makes as it s#lashes o er youA !he more realistic the imagined scenariosB the more bene2it you 0ill gainA 6any #eo#le re#ort ery bene2icial and soothing results 2rom using these sim#le isuali+ations 2requentlyA !he mind is much like a muscle in thatB in order to rela'B it needs to regularly release 0hat it is holding ontoA $ou can use any situation or location that 0ill hel# calm youA We liken this to <2inding your ha##y #lace>A 6aybe you 2eel rela'ed in a s0imming #ool or on the beachA Imagine yoursel2 thereA ;ust make sure 0here er you go in your mind is a #lace 0here you can be calm and restedA Read more about Conquering Stress Here
By isuali+ing the di22erent situationsB you are allo0ing your mind to releaseA It is like sending a message to your brain that 0hen you close your eyes and begin this #rocess it is time 2or letting go o2 anything that it has been mentally holding ontoB including an'ious thinkingA In order to train your mind ho0 to let go o2 the stressB it is im#ortant to #ractice this dailyA With #racticeB you can learn to release all stress 0ithin minutes o2 starting the e'erciseA $our daily #ractice should take #lace be2ore going to bedB as that 0ill enable you to slee# more soundlyA 6any #eo#le do not do these isuali+ations in the bedroom but some other room be2ore going to bedA !hat 0ayB 0hen they enter the bedroom and close the doorB they are lea ing the mental stress and an'ious thinking behind themA ;ust be sure you ha e the o##ortunity to totally concentrate on your mental imagesA 3isuali+ation as a tool 2or dealing 0ith mental stress is ery e22ecti eA I2 such isuali+ation is carried out #ro#erlyB you can reach a dee# 2eeling o2 inner calmA !his technique #robably 0ill not 0ork in hel#ing to end an an'iety attackB but it can hel# that attack 2rom beginningA It is a ery #o0er2ul su##ort tool 2or ridding yoursel2 o2 general an'iety sensationsA With #racticeB you 2ind you go days 0ithout ha ing an'ious thinking interru#t your li2eB and im#ortantlyB this signi2icantly reduces the le el o2 general an'iety you 2eelA 3isuali+ation is sim#ly a tool you can use to o ercome an'ious thoughts and 2eelingsA Cet@s look at arious 0ays that you can combat e'cessi e stress ? beginning 0ith musicA
USING MUSIC TO BEAT STRESS

Cistening to music does 0onder to alle iate stressA I eryone has di22erent tastes in musicA We should listen to the music that makes us 2eel com2ortableA Sitting do0n and 2orcing yoursel2 to listen to rela'ation music that you donFt like may create stressB not alle iate itA 6usic is a signi2icant mood8changer and relie er o2 stressB 0orking on many le els at onceA !he entire human energetic system is e'tremely in2luenced by soundsB the #hysical body and chakra centers res#ond s#eci2ically to certain tones and 2requenciesA S#ecial consideration should be gi en to the #ositi e e22ects o2 one actually #laying or creating music themsel esA %mong the 2irst stress82ighting changes that take #lace 0hen 0e hear a tune is an increase in dee# breathingA !he bodyFs #roduction o2 serotonin also acceleratesA -laying music in the background 0hile 0e are 0orkingB seemingly una0are o2 the music itsel2B has been 2ound to reduce the stress o2 the 0ork#laceA !hat@s 0hy so many retail #laces #lay music 0hile you sho# ? to take your mind o22 the high #rices, 6usic 0as 2ound to reduce heart rates and to #romote higher body tem#erature 8 an indication o2 the onset o2 rela'ationA Combining music 0ith rela'ation thera#y 0as more e22ecti e than doing rela'ation thera#y aloneA 6any e'#erts suggest that it is the rhythm o2 the music or the beat that has the calming e22ect on us although 0e may not be ery conscious about itA !hey #oint out that 0hen 0e 0ere a baby in our motherFs 0ombB 0e #robably 0ere in2luenced by the heart beat o2 our motherA We res#ond to the soothing music at later stages in li2eB #erha#s associating it 0ith the sa2eB rela'ingB #rotecti e en ironment #ro ided by our motherA 6usic can be one o2 the most soothing or ner e 0racking e'#eriences a ailableA Choosing 0hat 0ill 0ork 2or Read more about Conquering Stress Here
any indi idual is di22icultB most 0ill choose something they FlikeF instead o2 0hat might be bene2icialA In doing e'tensi e research on 0hat any gi en #iece o2 music #roduces in the #hysiological res#onse system many une'#ected things 0ere 2oundA 6any o2 the so8called meditation and rela'ation recordings actually #roduced ad erse II: #atternsB Eust as bad as Hard Rock and Hea y 6etalA !he sur#rising thing 0as many selections o2 CelticB =ati e %merican as 0ell as arious music containing loud drums or 2lute 0ere e'tremely soothingA !he most #ro2ound 2inding 0as any music #er2ormed li e and e en at moderately loud olumes e en i2 it 0as some0hat discordant had ery a bene2icial res#onseA %s 0e mentioned be2oreB there is not a single music that is good 2or e eryoneA -eo#le ha e di22erent tastesA It is im#ortant that you like the music being #layedA I recently #icked u# a rest and rela'ation C/ at Wal86art that has done 0onders 2or meA It has the sounds o2 the ocean in the background 0hile beauti2ul #iano music #laysA It@s ery soothingA One note hereB it@s #robably not a good idea to #lay certain ty#es o2 ballads or songs that remind you o2 a sad time in your li2e 0hen you@re trying to de8stressA !he reason is ob iousA $ou@re trying to rela' and 0ash a0ay the an'ious thoughtsA !he last thing that you need is 2or a sad song to bring back memories you don@t need any0ayA Here are some general guidelines to 2ollo0 0hen using music to de8stressA !o 0ash a0ay stressB try taking a 1)8minute Gsound bathAG -ut some rela'ing music on your stereoB and then lie in a com2ortable #osition on a couch or on the 2loor near the s#eakersA Hor a Read more about Conquering Stress Here
dee#er e'#erienceB you can 0ear head#hones to 2ocus your attention and to a oid distractionA Choose music 0ith a slo0 rhythm 8 slo0er than the natural heart beat 0hich is about .1 beats #er minuteA 6usic that has re#eating or cyclical #attern is 2ound to be e22ecti e in most #eo#leA %s the music #laysB allo0 it to 0ash o er youB rinsing o22 the stress 2rom the dayA Hocus on your breathingB letting it dee#enB slo0 and become regularA Concentrate on the silence bet0een the notes in the musicN this kee#s you 2rom analy+ing the music and makes rela'ation more com#leteA I2 you need stimulation a2ter a day o2 0orkB go 2or a 2aster music rather than slo0 calming musicA !urn u# the olume and /%=CI, It doesn@t matter i2 you can actually dance or notA ;ust mo e along 0ith the music and do 0hat 2eels goodA $ou@ll be shocked at the release you can 2eel, When going gets toughB go 2or a music you are 2amiliar 0ith 8 such as a childhood 2a orite or 2a orite oldiesA Hamiliarity o2ten breeds calmnessA !ake 0alks 0ith your 2a orite music #laying on the 0alkmanA Inhale and e'hale in tune 0ith the musicA Cet the music takes youA !his is a great stress relie er by combining e'ercise Jbrisk 0alkKB imagery and musicA Cistening to the sounds o2 natureB such as ocean 0a es or the calm o2 a dee# 2orestB can reduce stressA !ry taking a (58 to 1)8minute 0alk i2 youFre near the seashore or a quiet #atch o2 0oodsA I2 notB you can buy ta#es o2 these sounds in many music storesA !his has been ery calming 2or me ? you should try it too, Read more about Conquering Stress Here
!here@s another great rela'ation technique that I ha e 2ound in co#ing 0ith my o0n an'iety #roblemsM sel28 hy#nosisA
SELF-HYPNOSIS FOR STRESS

% 2e0 0eeks agoB I 0as 2eeling #articularly o er0helmed 0ith stress and an'ietyA It seemed like anything that could go 0rongB did go 0rongA I 2elt like I 0as s#inning out o2 controlA I ha##ened to be 0riting a book on yoga and meditation at the time and came across a 0ebsite that o22ered a do0nloadable m#3 hy#notic rela'ation sessionA It cost me about D1) and it 0as the best D1) I ha e e er s#ent, !here are #lenty o2 #laces on the internet 0here you can get these do0nloadable sessions 2or a small 2eeA Ho0e erB you can also #ractice sel28hy#nosis on your o0nA $ou 2irst need to 2ind a quiet #lace 0here you can 2ully rela' and listen to your inner oiceA $ou shouldn@t !R$ to make something ha##enA Cet your mind listen and rela'A % large #art o2 achie ing that hy#notic state is to allo0 it to ha##en naturallyA %lsoB don@t 0atch 2or certain signs or signals that you might be in a hy#notic stateA We can guarantee that i2 you look 2or these signsB you 0on@t be able to 2ully rela' and gain the bene2its o2 sel28hy#nosisA !here are lots o2 di22erent 0ays to e'#erience hy#nosisA =o t0o #eo#le 0ill ha e e'actly the same e'#erienceA In one res#ectB thoughB e eryone has the same e'#erienceM the hy#notic state is al0ays #leasant, !here are no Gbad tri#sG in hy#nosisA "ee# in mind that sel28hy#nosis is a Read more about Conquering Stress Here
skillB and that you 0ill continue to get better at it andB as you doB it becomes e er more #o0er2ulA ItFs a good idea to set u# a schedule o2 #racticeB allo0ing yoursel2 any0here bet0een () and 3) minutesB de#ending on ho0 busy you are and ho0 much time you ha e to s#end at itA -ractice during the best #art o2 your day i2 you can and at a time 0hen you are least likely to be disturbed by othersA 6ost #eo#le 2ind it best to #ractice lying do0nB in a com2ortable #ositionB 0ith as 2e0 distractions as #ossibleA I2 you are bothered by noise 0hile you #ractice you can try to mask out the noise 0ith some other source o2 soundA $ou can try stereo music in the backgroundB or 0hite noise i2 you likeA I2 like most #eo#le you donFt ha e a 0hite noise generatorB try tuning a radio recei er bet0een stationsA !he static you get 0hen you do that is similar to 0hite noiseA Ho0e er this takes an older or chea#er H6 recei er 0ithout a noise su##ressorA Sometimes %6 tuners can be used 2or thisA !his should Eust be in the background and not too loud to be distractingA !he basic di isions o2 a hy#notic induction are rela'ationB dee#eningB suggestion a##licationB and termination. 1. R !"#"$%&' $our 2irst Eob in the hy#notic induction is to slo0 the Euices do0n and get yoursel2 rela'edA But donFt try to 2orce your mind to rela' J0hate er that meansK, I2 you get yoursel2 #hysically rela'edB your mind 0ill 2ollo0A Rela'ation ? really dee# rela'ation ? is an ability that most #eo#le ha e either lost or ne er de elo#edA Some #eo#le can do it quite easilyB thoughA !hey Eust let go o2 their tensions and let e ery #art o2 their body become lim# Read more about Conquering Stress Here
and rela'edA I2 you are one o2 these #eo#leB begin your sel28hy#nosis #ractice by getting nicely rela'edA !ake your timeA !his is not something you 0ant to rushA !he time in ol ed 2or the rela'ation #hase o2 your sel28 hy#nosis induction can ary 2rom hal2 an hour to Eust a 2e0 secondsA It is an im#ortant #art o2 the induction and should not be slightedA %s you get better and your skill increases you 0ill recogni+e dee#ly rela'ed statesB and you 0ill be able to achie e them in a sur#risingly short timeA But as a beginnerB take your timeA It 0ill be time 0ell s#entA % ery #o#ular method o2 dee# rela'ation is the ;acobson -rogressi e Rela'ation #rocedureA !his in ol es tensing each o2 the maEor muscle grou#s o2 your body J2oot and lo0er leg on each sideB u##er leg and hi#B abdomenB etcAKA !ense the muscle grou# 2or a 2e0 secondsB then let goA (. D ) '%'* P+&, -.+ /
Once you ha e com#leted the rela'ation #hase o2 your sel28hy#nosis induction #rocedureB you can begin to dee#en the rela'ed stateA %t some time bet0een the dee# rela'ation and the dee#ening #rocedures you 0ill mo e into a hy#notic stateA $ou #robably 0onFt kno0 itB es#ecially as a beginnerB but it 0ill ha##en sooner or laterA One o2 the 2irst hurdles a beginner must get o er is the com#ulsion to G0atch 2or itAG !hat isB you 0ill kee# 0aiting 2or hy#nosis to ha##enB 2or some change in your a0areness or the 0ay you 2eel that 0ill say to youB G$ouFre hy#noti+edAG Watching 2or hy#nosis 0ill de2initely get in your 0ay i2 you donFt get it out o2 your mindA :oing into a hy#notic state isB in this res#ectB similar to going to slee#A I2 you try to catch yoursel2 going to slee# ? i2 you try to be a0are o2 Read more about Conquering Stress Here
the #recise instant in 0hich you actually go to slee# ? you are much less likely to go to slee#A GWatchingG kee#s you a0akeA In this same 0ay you 0ill not kno0 0hen you go into a hy#notic state Jbut that 0onFt be because you lost consciousness ? you 0onFtKA CaterB a2ter you ha e been #racticing regularly 2or a 2e0 0eeks or a month or t0oB youFll be much more 2amiliar 0ith yoursel2 and ho0 it 2eels to be hy#noti+edA /oes it take e eryone 0eeks or e en months to get into a good hy#notic state? /e2initely notA Some #eo#le ha e an ama+ing e'#erience the ery 2irst time they try itA Others might #ractice 2or se eral daysB noticing nothingB then out o2 the blue they ha e one o2 those great induction sessions in 0hich they kno0 something stu#endously good ha##enedA But i2 you ha##en not to be one o2 these #eo#leB donFt 0orry about itA ;ust kee# #racticing and you 0ill e entually get thereA One o2 the most #o#ular dee#ening #rocedures is the count8do0n techniqueA Holly0ood also likes this oneA !hat is 0hy you see it in so many mo iesA !hat and the s0inging 0atchA !o use the count8do0n technique you sim#ly start counting do0n0ard 2romB sayB 1) Jor ())B or 0hate erKA %dEust the countdo0n number to 0hate er 2eels right to you a2ter you ha e #racticed a 2e0 timesA Imagine that you are dri2ting dee#er 0ith each countA Other images and thoughts 0ill #robably intrude themsel es as you countA !hat is naturalA ;ust gently brush them asideB continuing 0ith your countingA !he s#eed 0ith 0hich you count do0n should be naturalN not too 2astB not too slo0A Hor most #eo#le this means counting at a rate o2 about one count 2or each t0o or three secondsA /o it at a rate that 2eels com2ortable and Read more about Conquering Stress Here
rela'ed to youA Some #eo#le like to tie the count 0ith their breathingA %s they dri2t dee#er their breathing slo0s do0nB so their counting also slo0s do0nA /onFt count out loudB Eust think your 0ay do0n the countA $ou 0ant to a oid as much #hysical in ol ement and mo ement as #ossibleA 0. S.** /$%&' A))!%,"$%&' %' / !1-23)'&/%/ Once you ha e reached the end o2 your dee#ening #rocedure you are ready to a##ly suggestionsA What you ha e done during the rela'ation and dee#ening #rocedures is increase your suggestibilityA !hat isB you ha e o#ened u# your subconscious mind at least a little bit to recei e your suggestionsA !his 0orks because o2 the #articularB and #eculiarB characteristics o2 the subconscious #art o2 your mindA !he most common and easiest 0ay to a##ly suggestions is to ha e them 0orked out ahead o2 timeB #ro#erly #re#ared and 0ordedB and memori+edA It should not be too di22icult to remember them because they should be rather short and you are the one 0ho com#osed themA I2 you ha e them ready and rememberedB you can sim#ly think your 0ay through them at this #ointA /ialogueB or more #ro#erly monologueB is also okayA $ou Eust talk JGthinkG to kee# your e22ort to a minimumK to yoursel2 about 0hat it is you 0ant to doB beB becomeB 0hate erA /onFt say GyouAG $ou are thinking to yoursel2B so use the 2irst #erson #ersonal #ronoun GIAG Some suggestions can be succinctly stated in a some0hat more 2ormal sort o2 0ayB likeB GI am eating less and becoming more slender e ery dayAG
Ilaborated suggestions are generally 0ordier and more o2 an ad libM GHood is becoming less im#ortant to me e ery day and I am 2illing my time 0ith more im#ortant and meaning2ul #ursuits than eatingA It is getting easier and easier to #ass u# desserts and other 2attening 2oods A A AG and so onA :enerally s#eakingB the most e22ecti e kind o2 suggestion is image suggestionA Image suggestions usually do not use language at allA $ou can liken this to seeing yoursel2 in a calmB rela'ed state 0hile in the middle o2 a chaotic situationA %ctually see yoursel2 in your mind@s eyeA %lthough #eo#le sometimes see immediate results 2rom their suggestionsB it is more likely to take a little time 2or them to kick inA So donFt be im#atientA On the other handB i2 you ha e not begun to see some results 0ithinB sayB a cou#le o2 0eeksB you need to change your suggestionsA 4. T +5%'"$%&' Once you ha e 2inished a##lying suggestions you are through 0ith your induction and you can terminate your sessionA $ou could Eust o#en your eyesB get u# and go about your businessB but that is not a good ideaA $ou should 2ormally identi2y the end o2 e ery sessionA By doing this you #ro ide a clear boundary bet0een the hy#notic state and your ordinary conscious a0arenessA % clear termination also #re ents your sel28hy#nosis #ractice session 2rom turning into a na#A I2 you 0ant to take a na#B take a na#A But donFt do it in a 0ay that slee#ing becomes associated 0ith sel28hy#nosis #racticeA I2 you are #racticing at bedtime and donFt care i2 you go on to slee#B that is okayA But still dra0 the line in your mind to indicate the end o2 your sel28hy#nosis sessionA
!o terminate the sessionB think to yoursel2 that you are going to be 2ully a0ake and alert a2ter you count u# toB sayB threeA GOneB IFm beginning to come out o2 itB mo ing to0ard a 0aking stateA !0oB IFm becoming more alertB getting ready to 0ake u#A !hreeB IFm com#letely a0akeAG Something like thatA Sel28hy#nosis can 0ork 0onders 0hen it is #racticed on a regular basisA $ou@d be ama+ingly sur#rised at the le el o2 rela'ation you can get toA It@s one o2 the best things I e er did 2or mysel2, =o0 0e should mo e on to stress management techniques in generalA !his could be a long cha#terB but a eryB ery hel#2ul one,
STRESS MANAGEMENT
%s 0e@ e said be2oreB stress is a #art o2 li2eA !here@s no getting a0ay 2rom itA In 2actB some stress is good stressA $ou may not belie e thatB but sometimes stress can moti ate us to do things 0e may not normally do in a rela'ed stateA Stress can make us bra e enough to go 2or0ard 0hen normally 0e might hesitateA We ha e to be resilient in order to e22ecti ely co#e 0ith stress and hel# it enhance our li2e instead o2 control itA Ho0 do you get strong and resilient? By learning ho0 to take control o2 your stress and make it 0ork HOR you instead o2 %:%I=S! youA Recogni+ing stress sym#toms can be a #ositi e in2luence in that 0eFre com#elled to take action ? and the sooner the betterA ItFs not al0ays easy to discern 0hy you ha e the stress in each situation but some o2 the more common e ents that trigger those emotions are the death o2 Read more about Conquering Stress Here
a lo ed oneB the birth o2 a childB a Eob #romotionB or a ne0 relationshi#A We e'#erience stress as 0e readEust our li esA $our body is asking 2or your hel# 0hen you 2eel these stress sym#tomsA We@re going to gi e you many suggestions in this cha#terA =ot all o2 them 0ill 0ork 2or youB but 0e@re 0illing to bet that some o2 them 0illA !here are three maEor a##roaches to manage stressA !he 2irst is the action8oriented a##roachA In this methodB the #roblems that cause stress are identi2ied and necessary changes are made 2or a stress 2ree li2eA !he ne't a##roach is emotionally oriented and in itB the #erson o ercomes stress by gi ing a di22erent color to the e'#erience that caused stressA !he situationB 0hich causes stressB is seen humorously or 2rom a di22erent angleA I es#ecially ad ocate this a##roach to stress managementA Sometimes i2 you don@t laugh at a situationB you@ll cry ? uncontrollablyA !hat@s no solutionA So learn to see the humor instead o2 the doomA !he third 0ay is acce#tance8oriented a##roachA !his a##roach 2ocuses on sur i ing the stress caused due to some #roblem in the #astA !he 2irst stress management ti# is to understand the root cause o2 your stressA =o one understands your #roblem better than you doA % 2e0 minutes s#end to recogni+e your true 2eelings can com#letely change the situationA /uring this #rocessB identi2y 0hat triggered the stressA I2 someone close to your heart is nearby share it 0ith the #ersonA I2 you are o erstressed and 2eel you are going to colla#seB take a dee# breath and count till tenA !his #um#s e'tra o'ygen into your system and reEu enates the entire bodyA
When under se ere stress meditate 2or a moment and #ull out o2 the current situation 2or a little 0hileA Stand u# 2rom your current #osition and 0alkA Stretch yoursel2A Soon you 0ill 2ind that the stress has lessenedA !his is because you ha e rela'ed no0 and rela'ation is the best medicine 2or stressA Smiling is yet another 0ay o2 stress managementA I2 you are at the 0ork #laceB Eust stand u# and smile at your colleague in the 2ar cornerA $ou 0ill see a change in your moodA Cearn some sim#le yoga or mediation techniquesA $ou can also in ent your o0n stress management ti#sA !he basic idea is to identi2y the cause o2 stress and to #ull out 2rom it 2or a moment and then deal 0ith itA !aking a short 0alk and looking at obEects in nature is another stress relie erA /rinking a glass o2 0ater or #laying small games are sim#le stress management techniquesA !he 0hole idea is change the 2ocus o2 attention and 0hen you return to the #roblemB it does not look as monstrous as you 2elt be2oreA Here are 2i e quick ste#s you can take to0ard relie ing stressM (A /on@t Eust sit thereA 6o e, %ccording to many #sychologistsB motion creates emotionA $ou might notice that 0hen you are idleB it@s easier to become de#ressedA $our heart rate slo0s do0nB less o'ygen tra els to your brainB and you are slum#ed some0here in a chair blocking air 2rom reaching your lungsA I challenge you right no0B regardless o2 ho0 you are 2eelingB to get u# and 0alk around at a 2ast tem#oA 6aybe you might 0ant to go to an em#ty room and Eum# u# and do0n a little bitA It may sound silly but the results s#eak 2or themsel esA !ry it no0 2or a 2e0 minutesA It 0orks like magicA I'ercise can be a great stress busterA -eo#le 0ith an'iety disorders might 0orry that aerobic e'ercise Read more about Conquering Stress Here
could bring on a #anic attackA %2ter allB 0hen you e'erciseB your heart rate goes u#B you begin to s0eatB and your breathing becomes hea ierA /on@t #anic ? it@s not an attack, !ell yoursel2 this o er and o er 0hile you@re e'ercisingA Reali+e that there@s a big di22erence bet0een the #hysical side o2 e'ercise and 0hat ha##ens 0hen you e'erciseA 1A Smell the rosesA Ho0 do you smell the roses? Ho0 about in esting some money to go on that one tri# you@ e been dreaming about? 3isit a country 0ith lots o2 e'otic #laces to Eolt your imagination and s#ur your creati ityA $ou need to detach 2rom your daily acti ities and enture a little bitA 3A Hel# others co#e 0ith their #roblemsA It is ery thera#eutic 0hen you engross yoursel2 in hel#ing othersA $ou 0ill be sur#rised ho0 many #eo#le@s #roblems are 0orse than those you may be 2acingA $ou can o22er others assistance in countless 0aysA /on@t curl u# in your bed and let de#ression and stress take hold o2 youA :et out and hel# somebodyA But be care2ulA /on@t get caught u# in other #eo#le@s #roblems in an attem#t to 2orget about your o0nA I am constantly being called by 2riends and 2amily 0hen they 0ant to ent or get ad iceA I Eoke and tell them </on@t call the Lcra+y@ #erson 2or ad ice,> But there are times that I 2ind mysel2 0orrying about the ones 0ho call me and I get caught u# in 0hat they@re going throughA !his Eust gi es me more stress than I already ha e and I 2ind that I ha e to ste# a0ay and re8assess mysel2 and my #rioritiesA I@m no0 to the #oint 0here I can tell them that I Eust can@t deal 0ith it right no0 and to call back laterA SometimesB they get u#setB but more o2ten than notB Read more about Conquering Stress Here
they understandA But I@ e learned not to get too u#set about their reactionsA I2 it 0on@t matter in a 0eekB it should matter right no0A 9A Caugh a littleA By no0 you@ e heard that laughter is a good internal medicineA It relie es tension and loosens the musclesA It causes blood to 2lo0 to the heart and brainA 6ore im#ortantlyB laughter releases a chemical that rids the body o2 #ainsA I ery dayB researchers disco er ne0 bene2its o2 laughterA Cet me ask you this questionM <Can you use a good dose o2 belly8shaking laughter e ery no0 and then?> O2 course you canA What you are 0aiting 2or? :o a comedy club or rent some 2unny mo iesA 5A Wear your knees outA I2 there 0ere one sustainable remedy I could o22er you 0hen the going gets toughB it 0ould be #rayerA 6any #eo#leB de#ending on their 2aithB might call it meditationA It doesn@t matter to me 0hat you call itB as long as you ha e a #lace to run toA
!here you ha e a 2e0 quick 2i'es 0hen you@re 2eeling stressedA Want more? =o #roblem,
MORE STRESS MANAGEMENT

6.
6ake stress your 2riend %ckno0ledge that stress is good and make stress your 2riend, Based on the body@s natural <2ight or 2light> res#onse that burst o2 energy 0ill enhance your #er2ormance at the right momentA I@ e yet to see a to# s#ortsman totally rela'ed be2ore a big com#etitionA 5se Read more about Conquering Stress Here
stress 0isely to #ush yoursel2 that little bit harder 0hen it counts mostA
.A
Stress is contagious What 0e mean by this is that negati e #eo#le can be a huge stressorA =egati ity breeds stress and some #eo#le kno0 ho0 to do nothing but com#lainA =o0 you can look at this in one o2 t0o 0aysA HirstB they see you as a #ositi eB u#beat #erson and ho#e that you can bring them back <u#>A I2 that@s not itB then they@re Eust a negati e #erson and can@t 2eel better about themsel es unless those around them are negati e as 0ellA /on@t get caught u# in their do0ning beha iorA Recogni+e that these kinds o2 #eo#le ha e their o0n stress and then limit your contact 0ith themA $ou can try to #lay stress doctor and teach them ho0 to better manage their stressB but be a0are that this may contribute more to your o0n stressB so tread lightlyA
&A
Co#y good stress managers When #eo#le around are losing their headB 0hich kee#s calm? What are they doing di22erently? What is their attitude? What language do they use? %re they trained and e'#erienced? Higure it out 2rom a2ar or sit them do0n 2or a chatA Cearn 2rom the best stress managers and co#y 0hat they doA
7A
5se hea y breathingA $ou can trick your body into rela'ing by using hea y breathingA Breathe in slo0ly 2or a count o2 . then breathe out 2or a count o2 ((A Re#eat the .8(( breathing until your heart rate slo0s do0nB your s0eaty #alms dry o22 and things start to 2eel more normalA Read more about Conquering Stress Here
()A Sto#
stress thought trains
It is #ossible to tangle yoursel2 u# in a stress knot all by yoursel2A <I2 this ha##ensB then that might ha##en and then 0e@re all u# the creek,> 6ost o2 these things ne er ha##enB so 0hy 0aste all that energy 0orrying needlessly? :i e stress thought8trains the red light and sto# them in their tracksA Okay so it might go 0rong ? ho0 likely is that and 0hat can you do to #re ent it?
((A "no0
your stress hot s#ots and trigger #oints
-resentationsB inter ie0sB meetingsB gi ing di22icult 2eedbackB tight deadlinesQQA 6y heart rate is cranking u# Eust 0riting these do0n, 6ake your o0n list o2 stress trigger #oints or hot s#otsA Be s#eci2icA Is it only #resentations to a certain audience that get you 0orked u#? /oes one #roEect cause more stress than another? /id you drink too much co22ee? "no0ing 0hat causes your stress is #o0er2ul in2ormationB as you can take action to make it less stress2ulA /o you need to learn some ne0 skills? /o you need e'tra resources? /o you need to s0itch to de8 ca22einated co22ee?
(1A IatB
drinkB slee# and be merry,
Cack o2 slee#B #oor diet and no e'ercise 0reaks ha oc on our body and mindA "ind o2 ob iousB but 0orth mentioning as it@s o2ten ignored as a stress management techniqueA Cisten to your mother and don@t burn the candle at both ends, % oid using arti2icial means to dealing 0ith your stressA !hat means don@t automatically #our a glass o2 Read more about Conquering Stress Here
0ine 0hen you think you@re getting stressed out and don@t light u# a cigaretteA In actualityB alcoholB nicotineB ca22eineB and drugs can make the #roblem 0orseA % better idea is to #ractice the rela'ation techniques 0e@ e gi en youA !henB once you@re rela'edB you can ha e that glass o2 0ine i2 you 0antA (3A:o outside and enEoy 6other =atureA % little sunshine and acti ity can ha e ama+ing rami2ications on your stress le el and 0ill enhance your entire outlook to0ards li2eA $our im#ro ed attitude 0ill ha e a #ositi e e22ect on e eryone in your 2amily andR or circle o2 2riendsN things 0hich seem o er0helming 0ill soon become tri ial mattersB causing you to 0onder 0hat the #redicament 0asA =ot only 0ill you be less stressedB you 0ill be healthierB ha##ierB and more energeticN ready to 2ace 0hate er obstacles come your 0ayA (9A:i e yoursel2 #ermission to be a FkidF againA What did you enEoy 0hen you 0ere a child? /ra0N #aintN be creati eA -lay 0ith -lay8 doughB danceB or readA -lay musicB allo0 yoursel2 2reedom to e'#ress yoursel2 0ithout 0orry that youFre not kee#ing 0ith the image o2 0ho you are Fsu##osedF to beA ;ust rela' and enEoy yoursel2A We all ha e a little child in us and itFs a good idea to allo0 e'#ression o2 the child 0ithin 2rom time to timeA I2 I might say soB this suggestion is e'cellent and ery thera#euticA I s#eak 2rom e'#erienceA I can tell you that there is nothing more satis2ying than buying a brand ne0 bo' o2 49 Crayons ? the one 0ith the shar#ener in the bo' ? and coloring a0ay in a coloring bookA 6y grandson lo es it 0hen I use this stress buster, (5A/onFt set unrealistic 2or goals 2or yoursel2A 6any o2 us set oursel es u# 2or de2eat sim#ly by setting unrealistic Read more about Conquering Stress Here
goals 2or oursel esA Hor e'am#leB i2 you are dietingB reali+e you cannot lose 9) #ounds in one or t0o monthsA Or maybe you are trying to reach a goal o2 obtaining a #articular Eob #ositionN 0hate er your goal is allo0 su22icient time to reach your goals and reali+e occasional setbacks may occurA I2 you reach your goal 0ithout any delaysB you 0ill be e en ha##ier 0ith yoursel2 2or arri ing quicker than you #lannedB but donFt e'#ect itA In 2act donFt e'#ect anythingN e'#ectations and reality are o2ten t0o entirely di22erent thingsA (4ACearn it is O" to say FnoF occasionallyA O2tenB many o2 us 2eel 0e ha e to say FyesF to e eryoneB e ery time 0e are asked 2or hel# and 2eel that 0e must res#ond in a #ositi e 2ashionA ButB rememberB you cannot be all things to all #eo#leA $ou must 2irst meet your o0n needs be2ore you can truly gi e others 0hat they need 0hile at the same time kee#ing yoursel2 ha##yA (.A$ou do not ha e to do e erything your 2amilyB 2riendsB and others askA O2 course you can hel# othersB but 2irst make sure you ha e done 0hat is necessary to take care o2 yoursel2A (&A6ake time 2or yoursel2B your number one #riorityN once your o0n needs are met you 0ill 2ind you ha e more time 2or othersA %nd you may 2ind more #leasure in hel#ing others 0hen you donFt 2eel that you must al0ays #ut others needs be2ore your o0nA We@re not done yet, !here are so many great 0ays to combat stress and an'ietyA $ou deser e to get all the in2ormation you canA %2ter allB that@s really 0hy you@re reading this bookB isn@t it? Here@s some more stress bustersA Read more about Conquering Stress Here
WHO YA GONNA CALL? STRESS BUSTERS!

(7AI really lo e this thought and ha e used it many times mysel2, $ell, !hat@s rightB scream at the to# o2 your lungs ? as loud as you canA While this may not be 2easible in your homeB it 0orks great 0hen you@re in your car 0ith the 0indo0s rolled u#A Cet out a guttural yel# 2rom dee# do0n insideA It@s liberating, 1)ASingA %s 0e said in the #re ious cha#terB music can be e'tremely bene2icial 0hen getting rid o2 stressA !hink ho0 much better you can 2eel 0hen you belt out <Co#acabana> at the to# o2 your lungs, Who cares i2 you can@t carry a tune? $ou@re doing this 2or you,
1(A !ake
u# a ne0 hobby like knitting or crochetingA /onFt 0orry about being good at itA ItFs the #rocess thatFs bene2icialA Sitting still 0hile #er2orming re#etiti e mo ements is calming and stabili+ing 2or many #eo#leA It can be time to collect your thoughtsA
11AStart a gardenA I en a#artment8d0ellers can do thisA Inside in #otsB #ots on the #atioB #otsB a small s#ot in your yardA !here is a little 0ork to setting it u#A !ending #lantsB 2ruitsB egetablesB 2lo0ers and 0atching them gro0B bloomB or yield 2ood is re0ardingA % id gardeners say 0orking a garden is the best 0ay to control stress and 0orryA %n added bene2it is the creation o2 a more beauti2ulB rest2ul en ironmentA 13A-lay 0ith a dog or catA I'#erts say #et o0ners ha e longer li es and 2e0er stress sym#toms that non8#et o0nersA -laying 0ith your #et #ro ide good ibrations ? 2or you and 2or the #et, It@s a 2orm o2 social
interaction 0ith no #ressure to meet anyone@s e'#ectations, 19ACook at the stars and the moonA It can be a ery humbling e'#erience to lay on a blanket 0ith your hands behind your head and ga+e u# into the night skyA It@s more than humblingN it@s do0nright beauti2ul and rela'ing, ;ust the other nightB my grandson and I got a blanket out and lay in the yard looking at the moon going behind the clouds and ga+ing at the starsA He@s only threeB so it@s a 2ascinating e'#erience 2or himB but looking at the sky through his eyes made it e en more 2ascinating 2or meA I could 2eel all my 0orries melting a0ay as 0e chatted about the astronauts that get to see the stars close u# and ho0 big the uni erse is 0hile 0e remain so smallA When you look at the astness o2 the skyB you reali+e that our #roblems are small com#ared to thatA I also get great com2ort 2rom seeing that one bright star in the sky that is al0ays abo e my houseA When my best 2riend@s mother diedB 0e got out o2 the car a2ter coming 2rom her isitation and my 2riend@s 2i e8year old and I sto##ed to star ga+eA She #ointed out one #articular star and said <!hat@s my grandmaA She@s our guardian angel no0A> I ery time I see that starB I kno0 Cheryl@s there and she@ll hel# get me through anything, 15A!reat yoursel2 to some com2ort 2oodA But be care2ul or o er8eating could become your big stressorA InEoy in moderation and make yoursel2 2eel betterA I lo e mashed #otatoes and gra y and macaroni and cheeseA !hose are my com2ort 2oodsA But I make sure that I don@t o erdo itA I gi e mysel2 Eust enough to bring on that calming 2eelingA Read more about Conquering Stress Here
14AS0ingA Remember the 2eeling o2 sitting inside that little #iece o2 leather on the #layground as you s0ay back and 2orth and 2eel the 0ind 0hi##ing through you hair? /o that, I2 you don@t ha e a s0ing in your yardB go to a #layground and remember to #um# your legs back and 2orth to see ho0 high you can goA It@s liberating, 1.A!ake a candle lit bubble bathA I en you guys out there can bene2it 2rom a 0arm bath bathed in the so2t glo0 o2 candlelightA Cay your head backB 2eel the bubbles and the 0arm 0aterB and let your stress go right do0n the drain 0hen you #ull the #lug, -he0, !here you ha e t0enty8se en 0ays to rela' and de8stress, $ou can come u# 0ith your o0n 0ays as 0ell, !he keyB reallyB is to 2ind something that makes you 2eel better 0hen you are o er0helmed and #ractice that method 2aith2ullyA $ou@ll be a healthier #erson o erallA
6UST SAY NO!

One huge #roblem #eo#le 0ho are o erly stressed out ha e is the ability to say <=o> 0hen they need toA 6aybe your mother 0ants you to take :randma to the storeB but you@re in the middle o2 a big 0ork #roEectA -erha#s your best 2riend asks i2 you 0ouldn@t mind babysitting her kids 0hen you@ e already made #lans 0ith yoursel2 to get a haircutA !here@s no reason 0hy you ha e to say <$es> to e eryoneA In 2actB there are o2ten many times 0hen you should turn them do0nA I2 you 2ind yoursel2 agreeing to do things 0hen you really don@t 0ant toB you@re a #eo#le #leaserA In generalB this isn@t a bad trait to ha eB but it can be a huge stressorA
-eo#le #leasers think o2 other #eo#le@s needs be2ore their o0nA !hey 0orry about 0hat other #eo#le 0antB thinkB or needB and s#end a lot o2 time doing things 2or othersA !hey rarely do things 2or themsel esB and 2eel guilty 0hen they doA It@s hard being a #eo#le #leaserA -eo#le #leasers hold back 2rom saying 0hat they really think or 2rom asking 2or 0hat they 0ant i2 they think someone 0ill be u#set 0ith them 2or itA $et they o2ten s#end time 0ith #eo#le 0ho don@t consider their needs at allA In 2actB #eo#le #leasers o2ten 2eel dri en to make insensiti e or unha##y #eo#le 2eel better 8 e en at the detriment to themsel esA Constantly trying to #lease other #eo#le is draining and many #eo#le #leasers 2eel an'iousB 0orriedB unha##yB and tired a lot o2 the timeA !hey may not understand 0hy no one does anything 2or themB 0hen they do so much 2or others 8 but they o2ten 0on@t ask 2or 0hat they needA !his is the tra# I 2ell intoA I 2ound mysel2 al0ays agreeing to do 2or others but 0hen I needed those same #eo#le to hel# 6I outB they 0ere curiously occu#iedA % #eo#le #leaser may belie e that i2 they ask someone 2or hel# and that #erson agreesB that #erson 0ould be gi ing out o2 obligationB not because they really 0anted toA !he thinking goes 8 i2 they really 0anted to hel#B they 0ould ha e o22ered 0ithout my askingA !his line o2 thinking ha##ens because #eo#le #leasers themsel es 2eel obliged to hel# and do not al0ays do things because they 0ant toA SadlyB #eo#le #leasers ha e been taught that their 0orth de#ends on doing things 2or other #eo#leA It@s #ain2ul being a #eo#le #leaser ? belie e meB I kno0, -eo#le #leasers are not only ery sensiti e to other #eo#le@s 2eelingsB and o2ten take things #ersonallyB but they also rarely 2ocus on themsel esA Read more about Conquering Stress Here
When they do take a moment 2or themsel esB they 2eel sel2ishB indulgentB and guilty 0hich is 0hy they are o2ten on the goB rushing to get things doneA Because #eo#le #leasers accom#lish so much and are easy to get along 0ithB they are o2ten the 2irst to be asked to do things 8 they are ulnerable to be being taken ad antage o2A -eo#le #leasers 0ere most likely raised in homes 0here their needs and 2eelings 0ere not aluedB res#ectedB or considered im#ortantA !hey 0ere o2ten e'#ected as children to res#ond to or to take care o2 other #eo#le@s needsA Or they may ha e been silencedB neglectedB or other0ise abusedB thus learning that their 2eelings and needs 0ere not im#ortantA In many culturesB girls are raised to be #eo#le #leasers 8 to think o2 others@ needs 2irstB and to neglect their o0nA 6any 0omen ha e at least some degree o2 #eo#le #leasing in themA 6en 0ho identi2ied 0ith their mothers o2ten do as 0ellA -eo#le #leasers@ 2ocus is mostly on others and a0ay 2rom themsel esA !hey o2ten 2eel em#tyB or don@t kno0 ho0 they 2eelB 0hat they thinkB or 0hat they 0ant 2or themsel esA But it@s #ossible to change this #attern and to 2eel better about yoursel2A I managed to learn ho0 to break out o2 this cycleA $ou can do the same thing i2 you see yoursel2 in the abo e descri#tionA $ou 0ant to kno0 ho0? It@s easier than you think, HirstB #ractice saying =OA !his is a ery im#ortant 0ord, Say it as o2ten as you canB Eust to hear the 0ord come out o2 your mouthA Say it out loud 0hen you are aloneA -ractice #hrases 0ith =O in themB such asB G=oB I can@t do thatG or G=oB I don@t 0ant to go thereGA !ry it 2or sim#le things 2irstB and then build your 0ay u# to harder situationsA
Sto# saying $IS all the timeA !ry to #ause or take a breath be2ore res#onding to someone@s requestA $ou may 0ant to ans0er requests 0ith GI need to think about it 2irstB I@ll get back to youG or GCet me check my schedule and call you backGA 5se any #hrase that you 2eel com2ortable 0ith that gi es you time be2ore you automatically res#ond 0ith $ISA !ake small breaksB e en i2 you 2eel guiltyA $ou 0on@t al0ays 2eel guiltyB but most likely in the beginning you 0illA Remember that your mental health is 0ell 0orth the aggra ation you may ha e to take 2rom othersA What@s im#ortant is youA When you are healthyB those around you 0ill be healthy, Higure out 0hat gi es you #leasureA Hor e'am#leB you may like reading maga+inesB 0atching ideosB going to a #arkB or listening to musicA :i e yoursel2 #ermission to do those things and then enEoy themA %sk someone to hel# you 0ith somethingA I kno0 this is a hard one but you can do it, %2ter allB e eryone else is asking $O5 2or 2a orsB 0hy shouldn@t $O5 ask !HI6? ;ust be tolerant i2 they turn you do0nA ;ust because you ha e al0ays told them <$es> doesn@t mean they al0ays ha e to tell you <$es>A Check in 0ith ho0 you 2eel and 0hat you are thinkingA It@s im#ortant to be a0are o2 these thingsN they@re #art o2 0ho you areA %nd then try saying 0hat you 2eel and think more o2tenA ;ust remember to ha e a little decorum in certain situationsA 6any #eo#le #leasers belie e that nobody 0ill like them i2 they sto# doing things 2or other #eo#leA I2 someone sto#s liking you because you don@t do 0hat they askB then you@re being used by them and #robably don@t 0ant them as a 2riend any0ayA
-eo#le 0ill like you 2or 0ho you are and not sim#ly 2or 0hat you doA $ou deser e to take time to yoursel2B to say =OB and to take care o2 yoursel2 0ithout 2eeling guiltyA It@s 0ithin your reach to change 8 one small ste# at a time, I think most #eo#le 0ould be in com#lete agreement 0hen I make this ne't statementA 6c/onald@s had it right ? $ou /eser e % Break !oday,
TAKE A BREAK
So o2tenB 0e kno0 inside oursel es that 0e need a breakA !hat break might be a 2ull82ledged acation or a 0eekend geta0ayA Iither 0ayB getting out o2 the daily grind can be ama+ingly liberating and a huge 0ay to get rid o2 stress and an'ietyA 5n2ortunatelyB many #eo#le think they can@t take the time to get a0ayA !his is to'ic thinkingA :et out and get a0ay, Ho0 many times ha e you continued 0orkingB kno0ing that you are not gi ing ())P to the task at hand? Ho0 many times ha e you read or 0ritten the same sentence o er and o er againB as your mind kee#s 0andering and thinking about other things? Ho0 o2ten ha e you 0anted to take a break 2rom the 2amily or kids but 2eared the consequences o2 doing so? It@s time 2or a break, Why do 0e not allo0 oursel es the time to take a Ltime out@? -erha#s 0e 2eel like 0e don@t deser e it or that there@s Eust too much to be doneA !here are many genuine reasons 2or needing to com#lete Eobs and tasksN ho0e er 0e may also on occasion ha e Lhidden agendas@ as to 0hy 0e cannot sto# 2or a breakA Why? It could be egoA Some #eo#le sim#ly enEoy boasting aboutB Lho0 late they had to 0ork in order to com#lete a Read more about Conquering Stress Here
#roEect@ or Lho0 much e22ort they in ested in order to com#lete the Eob so quickly@A !his ty#e o2 #erson is o2ten looking to im#ress others 0ith their e22ortsB thereby increasing their ego in the #rocessA 6aybe you think you Eust can@t take the time o22A GI can@t sto#N I Eust ha e to get this 2inishedGA /oes this sound 2amiliar? GI can@t sto# because the Eob has to be 2inishedB WH$? So I can mo e straight on to the ne't thingB and the ne'tB and the ne't etcQG !his #erson 0ill 2ind that there is al0ays something that has to be doneB 0hich 0ill constantly #re ent himRher 2rom taking a breakA 6aybe you Eust 2eel like you need to be neededA % mother managing the householdB kids and other chores may 2eel as i2 her household 0ill colla#se i2 she 0ere to #ut her 2eet u# or take a 0eekend o22, By not taking a break she can kee# con incing hersel2 that her role is crucial and the 2amily 0ould colla#se 0ithout her in#utA !his may indeed be trueB but is still not a good enough reason to #re ent her ha ing a rest, :et rid o2 that thinking, $ou can get some ama+ing bene2its Eust by taking a little time 2or yoursel2, %llo0ing your mind andRor body to rest can hel# re82ocus your attentionB shar#en your 0its and increase moti ationA In additionB taking time out hel#s to relie e stressB can aid the reco ery o2 tired muscles and also #romotes the disco ery that there is more to li2e than Eust 0orkA 6any athletes 0ill tell you that an im#ortant #art o2 their training routine is restA 6uscles need time to re#air a2ter a 0orkoutA Remember that your brain is a ty#e o2 muscle as 0ellA It needs time to rest and recu#erate in order to #er2orm at its bestA By gi ing your brain time o22B you@ll be able to better concentrate and gi e tasks you once 2ound di22icult your 2ull attentionA !hey@ll be easierB belie e me, Read more about Conquering Stress Here
So you@ e decided that a break is in orderA :ood 2or you, % break can be anything 2rom a ()8minute meditation session to a tri# around the 0orldB and anything in8bet0eenA I think a break should be something that takes your mind o22 o2 a #reoccu#ation 0ith the e eryday tedium o2 li2eA So de#ending on the time you 0ish to a ail to0ards rela'ing you may enEoy readingB 0atching a mo ieB cookingB #laying 0ith the kidsB riding a motorbike or dri ingB e'ercising or doing s#ortsB tra eling or sim#ly slee#ing, While you are taking this restB abo e allB allo0 yoursel2 the time to do it and don@t 2eel guilty aboutA $ou 0ill gain so ery much by this time o22B so enEoy the time you are gi ing yoursel2A Ci2e 0ill go on 0ithout you and contrary to 0hat your mind might be telling youB e eryone 0ill sur i e ? e en 0hen you@re not there, Cet e erything go and concentrate on $O5 2or once instead o2 e eryone around you, I2 you@re 2eeling tiredB unmoti ated or Eust in need o2 a restB don@t be a martyr or look negati ely at thisA $ou may actually 2ind that in realityB allo0ing yoursel2 a break 0ill actually hel# you ultimately become more e22icient and e22ecti e in e ery #art o2 your li2eA -lus you@ll get the badly needed recharging o2 your <batteries> that you need and sorely deser e, Work can #robably be one o2 the most stress2ul #laces to beA $ou might think that none o2 these techniques can hel# you 0hen you@re around your co80orkersA $ou couldn@t be more 0rongA
RELAXING AT WORK
Co22ee breaks aren@t the only times 0hen you can take a moment 2or yoursel2A I'#erience has actually taught me Read more about Conquering Stress Here
that co22ee Jor smokeK breaks can actually add to the stress you 2eel 0hen you@re at 0orkA Some o2 the suggestions 0e@ e gi en you in this book can certainly be #racticed at 0orkB butB un2ortunatelyB others cannotA Here@s a tried and true method to hel# you rela' at 0orkA Hirst and 2oremostB 2ind a #lace to sitA Sit u# straight 0ith your back against the back o2 your chairB your 2eet 2lat on the 2loorB and your hands resting lightly on your thighsA I2 #ossibleB close your eyesA $ou may do the e'ercise 0ithout closing your eyesB but closing your eyes 0ill hel# you rela' a bit moreA /o not clench your eyes shutA Cet your eyelids 2all naturallyA Breathe in slo0ly through your noseB counting to 5A Hold the breath 2or a count o2 5A Breathe out slo0lyB counting to 2i eA Re#eatA !his e'ercise is #er2ormed by tensing and holding a set o2 muscles 2or a count o2 5B and then rela'ing the set o2 muscles 2or a count o2 5A When you tense each muscle setB do it as hard as you can 0ithout hurting yoursel2A When you release the holdB be as rela'ed as #ossibleA Begin by tensing your 2eetA /o this by #ulling your 2eet o22 the 2loor and your toes to0ard you 0hile kee#ing your heels on the 2loorA Hold 2or a slo0 count o2 5A Release the holdA Cet your 2eet 2all gently backA Heel the rela'ationA !hink about ho0 it 2eels com#ared to 0hen you tensed the musclesA Rela' 2or a count o2 5A =e't tense your thigh muscles as hard as you canA Hold 2or a count o2 5A Rela' the muscles and count to 5A
!ighten your abdominal muscles and hold 2or a count o2 5A Rela' the muscles 2or a count o2 5A Be sure you are continuing to sit u# straightA !ense your arm and hand muscles by squee+ing your hands into 2ists as hard as you canA Hold 2or a count o2 5A Rela' the muscles com#letely 2or a count o2 5A !ighten your u##er back by #ushing your shoulders back as i2 you are trying to touch your shoulder blades togetherA Hold 2or a count o2 5A Rela' 2or a count o2 5A !ense your shoulders by raising them to0ard your ears as i2 shrugging and holding 2or a count o2 5A Rela' 2or a count o2 5A !ighten your neck 2irst by gently mo ing your head back Jas i2 looking at the ceilingK and holding 2or 5A Rela' 2or 5A !hen gently dro# your head 2or0ard and hold 2or 5A Rela' 2or a count o2 5A !ighten your 2ace musclesA Hirst o#en your mouth 0ide and hold 2or 5A Rela' 2or 5A !hen raise your eye bro0s u# high and hold 2or 5A Rela' 2or 5A Hinally clench your eyes tightly shut and hold 2or 5A Rela' J0ith eyes gently closedK 2or 5A Hinish the e'ercise 0ith breathingA Breathe in slo0ly through your noseB counting to 5A Hold the breath 2or a count o2 5A Breathe out slo0lyB counting to 2i eA Re#eat 9 timesA %nd that@s it, -er2orm this e'ercise 0hene er you need to rela'B 0hether itFs on a #lane or in a car or any#lace else you may be sittingA Because this e'ercise may be ery rela'ingB it should not be #er2ormed 0hile dri ingA O er timeB i2 #er2ormed regularlyB this e'ercise 0ill hel# you recogni+e tension in your bodyA $ou 0ill be able to rela' muscles at any time rather than #er2orming the entire e'erciseA -er2orm at least t0ice a day 2or long8term resultsA Read more about Conquering Stress Here
$ou may de elo# your o0n longer rela'ation e'ercise by adding more muscle grou#sA -in#oint your o0n areas o2 tension then tense and rela' these areas in the same 0ayA 6a'imi+e the rela'ation bene2its o2 this e'ercise by isuali+ing a #eace2ul scene at the end o2 the e'erciseA 3isuali+e a scene 8 a #lace 0here you 2eel rela'ed 8 in detail 2or at least 5 minutesA Remember the ha##y #lace? :o there and enEoy it,
CONCLUSION
I2 you@ e learned nothing 2rom reading this bookB 0e ho#e you reali+e and understand that there is =O W%$ to com#letely eliminate stress 2rom your li2eA What you can do is to learn ho0 to make that stress 0ork HOR youA Stress management isn@t as di22icult as it might actually seemA Ho0e erB 0e can@t em#hasi+e this ne't #oint enoughA I2 you think you ha e too much stress in your li2eB it may be hel#2ul to talk 0ith your doctorB s#iritual ad isorB or local mental health associationA Because reactions to stress can be a 2actor in de#ressionB an'iety and other disordersB they may suggest that you isit 0ith a #sychiatristB #sychologistB social 0orkerB or other quali2ied counselorA We don@t 0ant to #resent oursel es as medical #ro2essionalsA %ll 0e 0ant to do is gi e you some tools to im#lement in your li2e to hel# you better co#e 0ith those things that make us o er0helmed and 2eel out o2 controlA $ou may also 0ant to look into time management tools in order to get rid o2 some o2 your stressorsA When 0e 2eel like 0e don@t ha e enough time to do the things that need to be doneB that creates more stress and can lead to an'iety 0hichB belie e meB you don@t 0ant to ha e,
Stress management ti#s are sim#le cost e22ecti e methods to e22ecti ely check stressA !hey can be #racticed any0here and at anytimeA WellB almost, I2 you 2eel you are in need o2 hel#B do not hesitateA $ou might not be correct al0aysA !he cause o2 your stress might be 2or no reason at allA But it might be #hysical in its rootsA Someone else might be able to sol e it easilyA 5nderstand your limitations and it can relie e stress to a large e'tentA Stress is a normal #art o2 li2eA In small quantitiesB stress is good 88 it can moti ate you and hel# you be more #roducti eA Ho0e erB too much stressB or a strong res#onse to stressB is harm2ulA It can set you u# 2or general #oor health as 0ell as s#eci2ic #hysical or #sychological illnesses like in2ectionB heart diseaseB or de#ressionA -ersistent and unrelenting stress o2ten leads to an'iety and unhealthy beha iors like o ereating and abuse o2 alcohol or drugsA ;ust like causes o2 stress di22er 2rom #erson to #ersonB 0hat relie es stress is not the same 2or e eryoneA In generalB ho0e erB making certain li2estyle changes as 0ell as 2inding healthyB enEoyable 0ays to co#e 0ith stress hel#s most #eo#leA I ho#e that I@ e gi en you some great 0ays o2 dealing 0ith the stress that 0e all 2eel, %bo e allB remember that you are in no 0ay alone in this battleA !here are hundreds o2 thousands o2 #eo#le out there 0ho 2eel o er0helmed and nearly com#letely out o2 controlA !hat@s 0hy 0e 0anted to gi e you this bookA So you can 2ind #eace 0ithin yoursel2 and reali+e that 0e@re all on this big blue marble 2or a reasonA $ou are too, InEoy it and li e li2e to its 2ullestA %nd 0hen you 2eel yoursel2 stressed out or beset 0ith a #anic attackB rela'B breathe through itB and kno0 that there are manyB many #eo#le 0ho kno0 e'actly ho0 you 2eelA Read more about Conquering Stress Here
I like Bobby 6cHarrin@s #hiloso#hy best o2 all ? </on@t WorryB Be Ha##y,>

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ELIMINATE STRESS AND ANXIETY FROM YOUR LIFE

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WHY ARE WE SO STRESSED OUT?

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BLOCKING BEHAVIORS KEEPING YOUR STRESS ALIVE

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DEALING WITH PANIC ATTACKS

CALM YOURSELF WITH VISUALIZATION

USING MUSIC TO BEAT STRESS

SELF-HYPNOSIS FOR STRESS

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MORE STRESS MANAGEMENT

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6UST SAY NO!

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I like Bobby 6cHarrin@s #hiloso#hy best o2 all ? </on@t WorryB Be Ha##y,>

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