Effective Ways To Get Rid Of Stressors

Stress is threatening us all the time. It is in the supermarket, at work, and even in the park. The
bombardment of information, incentives and activities in our lives, pushing us to remain stressed.

While you may feel overwhelmed by stress, there are some simple ways you can reduce it in your life. Find out our top ways of reducing your stressors.

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Viewing Guided Tours

Picture yourself on a tropical island. No music playing, and smell the sweet scent of lilacs. Imagine yourself healthy and relaxed, away from your current location. The practice of guided imagery is one of the best ways to distract stressors.

Breathing Exercises

Though it may sound overrated, deep breathing can truly help relax the body and relieve stress. By
increasing the oxygenation of the blood, deep breathing exercises relax the muscles and calm the mind. You can do this method of relaxation anywhere and anytime. Keep in mind to focus very well on your breathing to achieve better results.

Meditation

Based on deep breathing, take it a step further and try to meditate. Find a quiet place, put on some soft music, light some candles, and meditate. The key to an effective meditation is to empty your mind.

Certain chemicals and hormones are released in the body during meditation, these substances and put you in a more relaxed state of being. Meditation is one of the best ways to reduce stress, according to holistic practitioners.

Sex

Sex is a great stress reliever. It provides a great workout and it allows a more relaxed state of
being. Rather than avoid sex when you are under stress, better involved this method to relieve stress in a much exciting way.

Exercise

Get up and move. The more exercise, the better you feel. Researchers found that exercise boosts the production of those endocrine chemicals which make us feel so good and we all love. Indeed, one of the best ways to reduce stress is exercise.

Progressive Muscle Relaxation

To do this, you must tighten and then relax all the muscle groups in your body. By focusing on a
particular section of the body, you help relieve stress and feel more relaxed. It starts with the muscles of the toes. Simply press a certain muscle group for a few seconds and then release.

 Journal of Stress

Start a stress journal. It is the documentation of regular stress factors in your life and how to treat them. In the journal, you can find again the causes of your stress and come up with a better way to
handle the situation.

Say “NO”

Sometimes the only answer is “no”. Do not take more responsibilities when the plate is already full. Learn to politely refuse the requests of others and yourself from unnecessary stress.

Refine Your “To Do” List

Closely evaluate your responsibilities and daily tasks. Prioritize these tasks by importance. Get one at a time, and see crossing it out from the list. You will find yourself being able to effectively carry out the things to you need accomplish, with less worry and stress.

Avoid Triggering Factors

Certain people, places and things cause you stress. If it is a supermarket on a Saturday afternoon, go early in the morning or late at night. If you find that a coworker makes you feel anxious, do not go to lunch with him or her. By avoiding such triggers factors, you can avoid a lot of unnecessary stress in your life.

Change The Way You Communicate

When talking to others, try to avoid “hot” issues. These are the things that cause heated discussions, such as religion, politics and world issues. Instead, keep your conversation light within.

Also, be willing to share your feelings with your partner or family. No saved things. Open
communication is a way that alleviates a tremendous strain.

Time Management

Part of stress management is time management. If you run out of time or short time you have left, you are stressed. Keep control over your time and do not procrastinate.

Clean Up The Mess

A messy dirty house cause unnecessary stress and anxiety. Take control of your environment and get rid of unnecessary, useless things. Sometimes less is more.

 

Are You The Colleague Whom Everyone Wants To Work With?

In a labor context in which there are less hierarchical structures, will be a good companion for your shuttle gain prestige and grow as a professional.

Given the evident prospect of a company with less hierarchy, have the perfect desk companion, rather than a luxury, but a necessity. Teamwork has become essential, but there are many who think that we must not force the machine. They advocate that each of the members maintain some independence and autonomy in their daily work for contributing to a common goal.

The head plays the role of a facilitator, and leads the team that wins importance in achieving results. Striking a balance between leadership and collaboration is the great challenge of today’s professional.

Photo courtesy be Shutterstock.com

If you want to be one of those coworkers who either want to work and, eventually, recommend for promotion or for a position in another company, you have to exploit some of these attitudes that define the best business colleagues.

Share

If you are someone who protects his agenda as the best of the treasures, that greed will not help you make friends.

Connect

Being responsible for your work is not synonymous with being hooked to technological tools 24 hours a day. Connect when you see fit and, of course, do not try to escalate your responsibilities throwing balls out at the slightest difficulty.

Grow up, don’t climb

While some still struggle to be recognized, ambition is innate to human beings: we all want to be better. Show your desire for development, without shame but with respect to the rest of your companions will make you big. And, of course, never try to climb.

Suggest

The command and control are becoming history in many organizations. If you want to be a good colleague, you must banish the ‘because I said so’. Before sending, suggest. The diversity, understood as different points of view to the improvement of a common goal, is the elixir of productivity. Security and openness will help you earn the appreciation of your peers and that, naturally, when you have designated as a spokesperson to speak with the boss.

Participate

Reaching certain comfort teaming is not synonymous with idleness. Participate, take an interest in what others contribute and you never isolate yourself. Otherwise, you stay alert, that convenience can lead to the work routine, one of the worst enemies of productivity. Remember that these characters just get out of his slumber if they can prepare to take on new challenges.

Toxic

The climb, the balls, medals or those outside the insolent presenters who go to work, but not to work are hung, are some of the professionals more toxic in the office. Be the face of the most applauded colleagues.

10 Health Benefits That Music Brings

Music is definitely one of the things that are enjoyed in daily life, as it becomes the best company when performing our activities, whether cleaning the house, exercising, driving the car, or even when we are working.

Thanks to the wide variety of genres, music is universal and everyone feels comfortable with his favorite, but in the end, the combination of different sounds becomes very addictive to our ears.

However, besides being a good company, music has other benefits that help us in our daily lives.

Reduces pain

Listening to music daily reduces chronic pain by up to 21%. When we hear music we release endorphins, and they act as natural analgesics. Music can sure ease our pain!

Isolates stress

A minimum of 25% of the diseases we suffer are associated with stress. Play soft music for half an hour even just for twice a week, and you’ll be surprised your levels of stress and anxiety significantly reduces.

Reinforce health

Playing soft music also helps reduce heart rate and blood pressure. Therefore reduces the risk of cardio-vascular related health problems.

It stimulates the brain

Music with strong rhythms makes our concentration remain sharper and more alert thoughts. Playing soft music, however, improves the ability to concentrate for a much longer period of time.

Increases performance

Do you listen to music while you exercise? Do you feel like your performance has increased when you listen to music? Indeed, the same result goes for everyone who does the same. Music does not only eliminate the feeling of fatigue, but acts as a stimulant and increases productivity.

Facilitates sleep

Listening to music with low frequency induces relaxation, facilitates and improves sleep. This helps us to get in a healthy state: the effects of stress and anxiety disappear.

Increases optimism

Music can also be used to move into a much more positive state of mind. Through music we remember happy moments, but also increase self-esteem and confidence.

It is emotional medicine

Further many benefits of music is that it has the power to change the mood of a person quickly, and it helps to have self-control, improves the power of seduction and overcomes shyness.

Invites socialization

Music unites people who share a similar passion. Helps meet new people, socialize and join groups.

Meditation

Gentle melodies have a magical and relaxing effect on the states of tension and stress of everyday life. Music helps a lot of people having difficulties in performing meditation or yoga.

 

10 Tips for Effective Time Management

1. Do not let them steal your time: (avoid trivial tasks you can delegate)

  • Phone
  • E-mail
  • Interruptions
  • Ineffective meetings
  • Travel
  • Work desk, papers and files.

2. Define Goals and Objectives

  • Focus on a few things: most of the time we are dedicated to solve minor problems.
  • Focus on a few goals but important, be more efficient to address one wing of time.

3. Prepare written plans

  • Dedicate eight minutes a day to prepare for daily work.
  • Anticipate less agitation and stress in the entire course of the day.
  • Planning means to achieve personal and professional goals better and faster.
  • Save and buy time for the really important tasks and objectives (management tasks, employees, creativity, family, leisure).
  • Having an overview of all projects, tasks and activities.

4. Use daily plans

  • Write tasks, activities and dates.
  • Calculate the duration of activities.
  • Book downtime.
  • Make decisions about priorities and synthesize possibilities of delegation.
  • Rear control – Leave it pending for another day.

5. Set priorities (gives you advantages)

ABC Analysis:

  • Determine A (most important issues, which only you can solve)
  • Determine B (important tasks that can be delegated)
  • Determine C (minor tasks that are time consuming and are 100% delegated).

6. Consider the yield curve

  • In the morning you will have the most energy, that energy reserve to meet the most important situations.
  • In the afternoon (after lunch) will begin to decline in strength until the late afternoon.
  • Take short breaks several times a day, no more than 10 minutes, walk and breathe fresh air.

7. Me time

  • Always include in your list to set aside a time for yourself.

8. Delegate

  • Decide by objective: Is it necessary to perform this certain task myself or is it better to collaborate with someone?
  • Delegate tasks and monitor. Motivate and encourage your subordinate.
  • Delegate daily as often as you can especially when support is always available.

9. Write an agenda

  • Remember it is better to have everything in writing!

10. Be consistent

  • Use techniques well on planning time and work methods. You will save about 10 and 20% of your time every day!
  • A consistent time management on the basis of the above principles, not only will that significantly improve the planning, control and overview, but also help to reduce daily stress and thus be able to enjoy a sense of more optimistic and positive life.
  • Get used to writing the next plan after working daytime. Display the course of the next day!
  • Contemplate on the most important tasks to perform the next day. Set in writing the time to carry them out.

 

5 Steps To A Healthy Home

Home is the most important place in our daily life, we share it with moments of rest, relaxation, work and livelihood, qualities that make a healthy family. Therefore it is essential to keep it in top condition through good habits.

The steps below are recommended for everyone to follow in order to improve the quality of life in their everyday environment, and thereby form a healthy family and preserve the environment. For you to enjoy these benefits, take time reading the following five steps:

1. Watch The Water

A healthy family who is concerned about the environment exerts effort in taking care of the available water source because millions of people worldwide have no access to potable liquid. So in order to minimize water consumption, washing the car by reusing the water from the washing machine is better than to use the hose. The same goes for washing the patio or filling the tank of the toilet.

2 . Royalty Insects

The vermin like spiders, mosquitoes of malaria or dengue , cockroaches and bedbugs threaten the health of the inhabitants of a house, so better do proper cleaning of your home. You can start with sealing the slots in windows and place sticky traps around the house where insects usually thrive.

3. Clean Air

Many times people are exposed to pollutants from the burning of bio-fuels to meet their needs for food preparation, so it is recommended to maintain adequate ventilation in your home. Take time to make sure that there are no gas leaks in the kitchen area and better yet avoid smoking indoors.

4. Reduce Energy

Virtually, in all the activities we do in our home, we consume some energy, so it is important to learn to use it efficiently. Check that your electrical system is free from moisture and rodents. Also, replace incandescent bulbs with energy-saving lights.

5. Modern Car Use

Spending on gasoline for the car is definitely significant for any family budget. Try to use as little as possible. Try to maintain a constant speed. Change the air filter regularly.

Always remember that whenever you adapt these measures in your home, think that you are contributing to a cleaner environment and create a healthy family, free from diseases and addictions.

How about you, what actions do you perform to have a clean environment and a healthy family?

Healthy Breakfast Ideas For A Week

While we know that breakfast is probably the most important meal of the day, many times, perhaps too many, you do not pay attention what it deserves. Eating breakfast in a hurry and even most of the time, we go to work without having a good breakfast.

Grave mistake.

A day will likely start bad if one does not take something like a good breakfast. Often times one does not feel hunger at first but then hunger suddenly strikes the stomach which is really bothersome. So one would just probably launch to eat anything sweet or grab something that is available.

Another problem with breakfast is that often we lack the imagination to make it palatable and in the end we always end up taking the same boring toast with butter and coffee.

So how about try a little creativity in preparing your breakfast? The lists below are different breakfast combo that you can try every day for a week.

Monday: Coffee with milk + toast bread integrated with a drizzle of olive oil and sliced ​​fresh tomatoes + orange juice .

Tuesday: A bowl of cereal with milk + orange juice + one banana.

Wednesday: A bowl of cocoa with milk + cookies + plum.

Thursday: Coffee with milk + cheese toast with a drizzle of fresh honey + a handful of nuts.

Friday: Orange juice + a mini sandwich with turkey ham and cream cheese + latte.

Saturday: Mini sandwich tuna + yogurt + juice pineapple.

Sunday: Coffee with milk + toast with olive oil, tomato and ham + one kiwi.

The list above are just some of the many ideas for breakfast that you can adapt according to your taste preference. The list is designed especially for those people whose breakfast is not the main meal of the day.

If you need to take fiber, we suggest whole wheat bread and cereals. You can also choose a fruit according to your preferences, just like with cereal, but if you want to reduce calories in your diet , it is preferable to cast aside the sugary option.

If, however, you have the habit of taking a heavy breakfast and light lunch, we suggest the following:

Monday: Fruit juice + pancakes with syrup, ham and cheese + coffee with milk.

Tuesday: Coffee with milk + scrambled eggs + a bowl of strawberries.

Wednesday: Fruit smoothie + grilled ham and cheese with egg.

Thursday: Coffee with milk + sausage + fresh sliced tomato sliced complemented with fruit of choice.

Friday: A bowl of milk + cocoa tuna sandwich + mixed fruits salad.

Saturday: A bowl of cereal with milk or yogurt + fruit juice + vegetable sandwich with mayonnaise.

Sunday: Coffee with milk or tea + juice + bacon with eggs.

Hope you like some of these breakfast ideas. Always keep in mind, never skip a day without having a good breakfast. Enjoy!

 

The 7 ‘Simple’ Tips For Healthy Living

1. Move

Everyone knows that exercise is good for health, but there are too many people who do not practice. According to the report of the AHA, just 30 minutes of moderate exercise (just a simple walk), five days a week significantly reduces the risk of diabetes, a heart attack or having a stroke. Children need more exercise, at least one hour every day. According to the American Association, exercise influence not only on a physical level but also reduce the causes of stress, thus gives us more energy and even makes change our mood.

2. Control Your Cholesterol

Controlling the cholesterol level is the only way to ensure that our arteries are not blocked, which can lead to a heart attack or stroke. According to the AHA, we should start to worry if our cholesterol level is above 200 mg/dl. Some people should be especially careful, as they have an inherited gene that causes them to produce too much bad cholesterol (LDL). For them to reduce the level of it is a matter of life or death.

75% of the cholesterol in our blood comes from our liver and our own cells, and the remaining 25% comes from food. Maintain a diet ad-hoc avoiding saturated and trans fats and promoting low-cholesterol foods is important, but to lower cholesterol is not enough . It is also necessary to exercise and maintain a healthy weight.

3. Eat Better

The Global Burden of Disease Study, the largest study of illness, accident and life expectancy to date, showed that the diet is the risk factor that causes more death and disability in the developed world. The AHA emphasizes the importance of reducing unhealthy fats, foods high in cholesterol, sodium and added sugars in our diet; and prioritize high-fiber foods and lean protein, and fruits and vegetables.

To achieve a healthy diet the AHA recommends the following guidelines:

  • Keep a journal in which you point what you eat every day.
  • Eat more vegetables and fruits.
  • Eat whole foods.
  • Eat fish at least twice a week.
  • Limit consumption of trans and saturated fats, and foods rich in cholesterol and sugar.
  • Make your diet is as varied as possible by following these rules (it’s more fun and less tiring).

4. Control Your Blood Pressure

Having high blood pressure is the most critical risk factor for a heart disease. Hypertension causes our blood to flow through the arteries with too much force, which affects all of our vital organs. When blood pressure is maintained at normal levels, the workload of the heart, arteries, kidneys are also reduced, thus cardiovascular problems are less likely to occur.

Too much high pressure can kill us without being noticed . This is a “silent murderer” that can catch us off guard if we neglect our tension and eventually affects almost everyone if proper measures are not taken.

To keep the voltage at an appropriate level without resorting to drugs, that some people are in any case required-must follow a number of tips: maintain a low salt diet, perform regular exercise, avoid being overweight, stress management, limit alcohol consumption and stop the snuff.

5. Lose Weight

All risk factors are closely related, and if we are overweight or obese, most in all likelihood, we will have other risk factors. Being fatter than we should make it a higher risk for hypertension, cholesterol problems and diabetes. Obesity, however, is also an independent risk factor, which makes it more ballots to have a cardiovascular problem, although the rest of the indicators are correct (somewhat, anyway, unlikely).

According to the AHA, if your body mass index is over 25, you should start worrying, but if you are over 30, you are exposed to a significant risk of cardiovascular problems and should lose weight quickly.

6. Reduce Blood Sugar Level

Although diabetes is a treatable disease, and with which you can live, just the fact of suffering rises to a high degree of chances of suffering a heart attack or stroke which the most common cause of those who suffer death. The best way to avoid diabetes is to prevent the occurrence of this by controlling our blood sugar level, without waiting to grow old.

Having a healthy blood sugar level (below 100 mg/dl fasting glucose), protects our vital organs and makes us live better and longer. To control the level of blood glucose, one must follow these tips:

  • Reduce consumption of simple sugars present mainly in soft drinks and sweets.
  • Getting regular exercise, which directly affects our body’s response to insulin.
  • Take proper medication if you go into the danger zone.

7. Quit Smoking

The AHA is clear to their instruction: quitting cigarettes should be a priority. The snuff is associated directly with a large number of premature deaths in our country and is the third risk factor risk in order of importance. The lungs will notice that you have left the snuff after the first week, and begin to heal as soon as you quit.

Smoking damages the circulatory system, increases the risk of heart disease and aneurysms and promotes the development of blood clots. Its effects are cumulative and even without cancer, it can lead to heart attack or stroke.

How To Effectively Manage Stress

Today, stress can be a cause of a disease. It is even said to be a contributing factor in the epidemic increase of obesity, globally. Our pace of life does not allow us to adequately adapt to change and the environment, and in an effort to survive, our body acts better believing we can compensate for the damage we bring. Some of these reactions, however, they end up being harmful and create us more stress. The disease, anxiety and depression are some of the consequences of stress levels that we handle. It is therefore essential that we learn to manage stress, and the more naturally better.

Natural Tools For Stress Management

Exercise. Exercising regulates the mechanisms of the organism and compensates the damage dealt by the body (which is inevitable). The activity also regulates our hormonal activity and helps us monitor the effects of stress. Three or four days from 20 to 40 minutes during the week are sufficient and bring many benefits. Walking, dancing, climbing stairs, and stretch are all ways to stay active without going to the gym or play a sport, if your schedule does not allow it.

Diet. Eating healthy has many benefits at all levels. Allows the body to regenerate and perform their duties more efficiently compensates the damage caused by free radicals, and has a direct effect on our wellbeing. Limit refined foods, sugar, animal fats and caffeine… try it for only a month (yes, it can be done!) and see the difference! You will feel more alert, upbeat and relaxed. No need to remove them  completely… just reduce the frequency and quantity.

Support. We’re essentially social beings and part of our emotional wellbeing rely in the connections we make with others and receive support and comfort to others, especially in difficult times. Make sure you create a support network which you can rely on when you need it. No need to carry the weight of the world on your shoulders. Make an active effort to establish relationships based on honesty and solidarity.

Meditation and relaxation. Five minutes of meditation is equivalent to 30 minutes of deep sleep! The body and mind need to re-energize, especially when your schedule is chaotic! If you are not eating well, is not active and they do not sleep well, your body will eventually pass the bill. Learn to meditate and do it all the time as possible. Remember, only five minutes is enough!

Time for ourselves. Telephones, television, work, computer, friends, family… it seems that our time are distributed in these things. If we are not careful, we end up living a life centered on the outside and this results in a shutdown of our essence is manifested in emotional and physical problems. Make an active effort to devote time to yourself too. Whether enjoying a moment of silence, reading a book, listening to your favorite song on the way home or escaping half hour to eat ice cream. Please be creative and the challenge of finding that five minutes every day that are only yours.

Recreation. How not to get stressed if we live according to the work and concerns? Recreation is not just going out dancing or to the beach… seek what is fun and enjoyable at all times. It’s a matter of attitude. Laugh, enjoy, enjoy life… your body and mind will thank you many times over.

Priorities. Try not to spend so much time for concerns… in other words, don’t get pre-occupied, deal with what is important! Learn to recognize what is truly important in your life and concentrate on it and live in the present . Your child’s smile, sunset, etc… then, when enjoying these daily gifts of life, nothing can touch or affect your sanity.

Spiritual life. Consciously live and make a concrete plan that gives perspective to your life, beyond money and work. Remember you also need to be spiritual and have a higher mission and purpose… do not let life pass without exploring and enjoying the rewards it offers.

Breath. Yeah, it’s simple. Stressed? Take a deep breath! Breathing not only oxygenates the body but also modulates our brainwaves, regulating body processes and alerting the mind so you can concentrate. Spend at least 10 minutes a day (distributed as you like) to focus on your breathing.

End The Clutter And Improve Your Life

Cluttered closets, crowded cabinets and piles of correspondence not only ruin your decor; also can seriously affect your health and well-being. “If your kitchen looks as if he had a bomb, you will end by rushing out to buy a slice of cake in the nearest coffee shop,” says Dr. Pamela Peeke, medical correspondent for Discovery Health Channel, hosted a series Discovery Channel and author of several health books. Clutter can even reduce your ability to get a better job or develop a relationship.

1. Clutter can cause stress. The Dr. Peeke says the lack of organization and constant disorder can cause feelings of helplessness, hopelessness and defeat, not to mention high levels of cortisol, a stress hormone. “Toxic stress makes you age quickly, and affects almost all tissues and organs of your body,” he adds.

Whether you face a minor disruption or a huge mess that will produce depression, you need to adopt a proactive strategy, says Peeke. Prevention of disorder could be useful to hold off toxic stress.

2. Disorder may indicate you’re not careful. The image we project of ourselves affects everything from getting a job to get married. It is likely that people judge your clutter, whether it be your workplace, your home or even your website. “Many of these perceptions are automatic; generally, people do not realize when they do, “says Sam Gosling, a psychology professor at the University of Texas at Austin, and author of Snoop: What Your Stuff Says About You (“Sniffing: what your stuff reveal you”). Gosling saying, a disordered person is considered lazy and indolent (which is often true). So better organize that messy desk once and for all.

  1. Clutter can obstruct exercise and even cause injury. “If your treadmill has become a coat rack and take months without seeing your weight, though you think you know under what lots of things are-the only exercise you do when you think about removing all that there is to move the eyes reluctantly” says Ellen Phillips, author of Kick The Clutter: Clear Out Excess Stuff Without Losing What You Love (“Eliminate clutter: get rid of your spare things without losing what you want”). “Clean will take some time, but is an amazing feeling,” he says.

4. Clutter can cause bouts of allergy and asthma. The old newspapers and junk accumulate a lot of dust, which contains mites, microscopic arachnids that can cause asthma and allergy attacks, warns the Mayo Clinic. According to the Environmental Protection Agency of the United States, the powder contains contaminants such as pesticides and lead. In addition, use a damp cloth to remove surface dust cloth and clean floors, carpets and furniture with a vacuum provided a micro-filter.

5. Clutter can affect your sex life. The master bedroom should be retained as a haven for couples, meaning that it should not have toys, computers, and piles of dirty laundry, says Peter Walsh, an expert of the Clean Sweep program, the TLC channel, and author of Does This Clutter Make My Butt Look Fat? An Easy Plan for Losing Weight and Living More (“Does this clutter make my butt look big? A simple plan to lose weight and live more”). “When clutter is removed and harmony is restored in the bedroom, the spark back!” Says Walsh.