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Taking charge of stress

Dealing with Stressful Situations In our frenetic, fast-paced world, many people deal with frequent or even constant stress. The overextended working man, the hard-charging “Type A” personality, the self-critical perfectionist, the chronic worrier: they’re always wound up, always stretched to the breaking point, always rushing around in a frenzy or juggling too many demands. Operating on daily red alert comes at the high price of your health, vitality, and peace of mind. But while it may seem that there’s nothing you can do about your stress level—the bills aren’t going to stop coming, there will never be more hours in the day for all your errands, your career will always be demanding—you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate. * Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress. * Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. * Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. * Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. * Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely. How Resilient Are You? Your ability to handle and bounce back from stress depends on many factors, including a: o Sense of control o Optimistic attitude o Strong support system o Healthy body o Ability to adapt to change o Ability to handle unpleasant emotions o Belief in a higher power or purpose o Confidence in yourself o Sense of humor

Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem is avoided in the future. Often, this involves changing the way you communicate and operate in your daily life. * Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same. * Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. * Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. * Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead, you can avoid these stress-inducing pitfalls. Time management tips to reduce stress Create a balanced schedule All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. Don’t over-commit yourself Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. Prioritize tasks Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result. Break projects into small steps If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. Delegate responsibility You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Stress management strategy #3: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. * Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. * Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. * Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. * Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #4: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. * Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. * Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. * Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.” * Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts. Source: National Victim Assistance Academy, U.S. Department of Justice Stress reduction tips Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by making healthy lifestyle choices and taking care of yourself. If you regularly make time for rest and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come. Nurture yourself Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. * Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. * Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. * Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. * Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Healthy stress reducers

* Go for a walk. * Spend time in nature. * Talk to a supportive friend. * Sweat out tension with a good workout. * Do something for someone else. * Write in your journal. * Take a long bath. * Play with a pet. * Work in your garden. * Get a massage. * Curl up with a good book. * Take a yoga class. * Listen to music. * Watch a comedy.

Adopt a healthy lifestyle

* Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. * Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. * Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better. * Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. * Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Stress Relief Techniques Stress Relief Techniques

You can control your stress levels with relaxation techniques that evoke the body’s relaxation response, a state of restfulness that is the opposite of the stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. Read Stress Relief Techniques Making a stress management plan Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress. Look closely at your habits, attitude, and excuses. Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”). Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Start a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. Write down: * What caused your stress (make a guess if you’re unsure). * How you felt, both physically and emotionally. * How you acted in response. * What you did to cope or feel better. Putting your worries on paper has a marvelous way of clarifying things. As you keep a daily log, you will begin to see patterns and common themes. Your journal may help you see that you don’t really have that much to worry about, or it may bring overlooked problems to light. Whatever your discoveries, your stress journal should help you establish a plan for moving forward. Evaluate your coping strategies Think about the ways you cope with stress. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. These coping strategies may temporarily reduce stress, but they cause more damage in the long run.

Unhealthy ways of coping with stress

* Smoking * Self-medicating with alcohol or drugs * Using sleeping pills or tranquilizers to relax * Overeating or eating too little * Sleeping too much * Procrastinating * Withdrawing from friends, family, and activities * Filling up every minute of the day to avoid facing problems If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find ones that do.

Learn positive ways to deal with stress

There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, accept, or adapt. Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

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Sex and Excercise

Weight Training And Sex Hormone

Testosterone or "T" is a powerful hormone produced naturally in both men and women. It's responsible for sexual arousal and can be increased through exercise. Fit adults have more electrifying sex lives than individuals who lead sedentary lives. A fitness lifestyle involves healthy nutritional practices and adherence to regular exercise. Exercise done properly enhances sexual functioning because it can naturally increase testosterone levels in both males and females. Testosterone (T) is an androgen secreted mostly from the testicles of males and the ovaries of females (small amounts produced in adrenal glands of both sexes). It is best known for its affects on increasing lean muscle mass, reducing body fats and slowing aging processes. T also plays a central role in promoting sexual desire. Genders Experience Increased Sexual Pleasure With males, testosterone enhances sex life by producing more frequent erections, increasing sexual urges, helping sustain the bone density, mass and muscular strength necessary to make love-making pleasurable---especially during the morning. Testosterone also reduces depression and chronic fatigue, which obstructs a good sex life. Normal levels of testosterone for men are about 300-1,200 ng/dl(nanograms/deciliter). A blood test can determine testosterone levels. Women enjoy sex more often when they have normal, healthy levels of testosterone. Normal levels for women are approximately 20-100 ng/dl. Heightened sexual arousal in women generally occurs when testosterone binds with estrogen receptors, which directly influence her sex drive, mood, muscle and bone density, energy levels and metabolic processes that ignite sexual metabolism. Exercise To Enhance Lovemaking Combining proper amounts of certain exercises and quality rest periods can increase testosterone production. Intense forms of resistance training like weightlifting reflect positively on increasing testosterone levels. Men who train regularly, stick with compound, multi-joint movements and short spurts of lifting between 45-60 minutes per session could increase testosterone levels by as much as forty percent or more. Examples of mult-joint exercises include squats, bench presses and similar movements where more than one joint is necessary to move weight resistance. Strength/hypertrophy schemes of 5 - 12 repetitions work best with rest periods during exercise ranging 30 seconds - 3 minutes depending on intensity of the routine and the amount of overload. In other words, it’ s acceptable to take longer rest periods (closer to 3 minutes) when training hard. For women to spike exercise-related testosterone levels, they must train hard using compound exercises, moderate reps of 8 - 12, and rest periods of 30 - 180 seconds between sets---similarly to men overall. However, women generally train longer than is required for men to boost testosterone levels . Simply stated, women increase T-levels through participation in grueling workouts and require more time to yield exercise-related T-levels sufficient enough to increase their libido. A report by Aeron Life Cycles Clinical Laboratory, which studied male and female weight trainees found elevated levels of testosterone in men after six weeks and after eight weeks for women. Perhaps the difference is due to the more complex physiology involved in producing and converting chemicals into testosterone within women's bodies. Additional Tips To Optimize T-Levels Dr. Fred Hatfield, Co-founder and President of the International Sports Sciences Association suggests using multiple sets and exercises together with heavier weights to innervate higher threshold motor units (nerve cell plus all muscle fibers it stimulates) and increase serum testosterone concentrations that interact with muscles. Three sets per exercise tend to work well in training strategies designated to spike T-levels in both sexes. Interestingly, extreme endurance training such as prolonged aerobics could reduce testosterone levels---especially in males, which is why some exercise experts discourage doing both weight training and extended cardio-training within the same workout. Proper rest and sleep also play a huge role in maximizing natural testosterone production by repairing the body and helping stabilize normal hormonal functions. Novice trainees should not exceed their exercise tolerance by entering states of over-training syndrome. Full recuperation is critical between bouts of intense exercise. If unsure, it's best to lean toward the "less is more" paradigm when increased testosterone production and better sex is the goal. Individuals who want to experience better sex should not ignore the importance of naturally increasing levels of testosterone. Exercise in the form of resistance training is a practical and natural solution to increasing T- levels. With proper exercise, both men and women can spike levels of this powerful sex hormone and raise or revitalize lovemaking episodes to new heights.

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Money and Men

Don't Make These Money Mistakes

We’ve all made some minor mistakes with our money. Maybe you splurged on an expensive dinner, and had to trim your grocery budget for the week. Or you just HAD to have that purse in the window at Bloomingdales. Yes, these things can put a crimp in your bank account, but you’ll probably recover from them relatively unscathed. On the other hand, some money mistakes can cost you BIG TIME, even though they seem small. Here are a few things you shouldn’t do, EVER. We got these from Real Simple magazine. -Missing a mortgage payment, or sending it in late. Why? Because one late payment can knock 100 points off your credit score overnight, which will affect your ability to get the best interest rates on car loans, credit cards and so on. So what should you do if you’re strapped for cash? April Lewis-Parks, director of education for Consolidated Credit Counseling Services, says if you’re unable to make your payment, call your lender right away. They have hardship departments that may work out another payment arrangement for you for six months. Don’t risk getting behind and losing your home. -You keep longer-term money in a basic savings account. If you do this, your money will earn around 2% interest, and that won’t be on par with inflation, which averages about 3%. So, only leave $2,000 to $3,000 in a basic savings account for immediate needs, and put the rest in a money-market mutual fund. According to financial advisor Kathryn Nusbaum, these accounts are fundamentally secure. They also have a better chance of surpassing inflation and making more money than a traditional savings account does. For example, if you put $20,000 in a money-market mutual fund as opposed to a savings account, you’ll end up with an extra $7,000 dollars after 10 years. -You wait too long to submit a health insurance claim. You and your doctor could BOTH be stiffed by the insurance company, and your doctor could demand the whole fee from YOU! So, know your insurance company’s filing deadline. If the doctor’s office was late filing and tries to collect the entire fee from you, pay your co-insurance and dispute the rest with your doctor. If they filed late – they should absorb the difference.