Stress Management Skills To Make You Healthier

When you respond positively and creatively to stressful situations and to hassles itself, it is an understanding that you possess the attitudes and knowledge to manage pressure effectively.

These are called stress management skills and this may extend from improved interpersonal skills, anger management, effective time management and tension reduction techniques. Some significant stress management skills teach you some different methods to rest your body, mind and soul.

If you master these beneficial stress management skills, you would be greatly equipped to deal and cope with anxiety and the harmful impact it could have in your personal life and in your workplace.

This in turn, assists you in working through the tension and probable negative emotions. Breathing techniques like deep breathing and controlled breathing are both quick and effortless and an easy way to de-stress. Another great benefit of these breathing exercises is that they could be done anywhere and anytime. Another stress management skill is the massage therapy.

You can massage your neck, back and shoulders to increase your sense of wellness and to relieve anxiety and pressure. Massages are available in health spas where massages are part of their services or from trained massage therapists. Exercise is another from of stress management skill that would bring you the essence of consistent exercise to lessen your negative reaction to hassles and tension in your life.

Any regular fitness activity which increases your heart rate for fifteen or more minutes three to four times for a week would help minimize the destructive effects of pressure. The use of yoga as another source of physical and emotional relief, overall spiritual well being and reducing stress and anxiety is another good and effective stress management skill to try. Some great advantages of yoga include increased strength and flexibility, reduced anxiety, longer and continuous sleep, lower and more stabilized blood pressure, and minimized anxiety and muscle tension. On the whole, the practical use of stress management skills could prove to be quite enjoyable and stimulating.

Music therapy has also been known to eliminate tension and gives you an uplifted mood in a more creative way. Choose your own genre of music to help you relax and enjoy at the same time. Music therapy has also been perceived to reduce harmful stress, increase your deep breathing and take your mind off the pain.

When ascertaining various stress management activities and skills to help you relax, unwind and alleviate tension and stress one of the basic elements is to take some time off and try to do something you really enjoy. It is said that no matter how busy or preoccupied a person is, as long as he really loves and enjoys what he does, he never gets stressed at all.

Why? Maybe because he doesn’t view his work as something of a bore or a drudgery. It is as if he’s only playing and it becomes part of his system—his way of life. Some activities such as reading or any hobby outside your typical normal work schedule would also provide you some rest and relaxation that your body deserves.

By: Amy Twain

Article Directory: http://www.articledashboard.com

Labels: nervous, stress, Stress Management

Simple Anxiety Attacks And Stress Management Techniques For You

That means to say, negative emotions like anxiety, despair, grief and sorrow makes the individual susceptible to illness and diseases. Yes, they do not directly cause illness and disease, but for what they do to the body (such as lowering the body’s immune system) they become a bigger cause of illnesses.

The body’s fight or flight response (the root of stress) is an emergency measure that’s both vital and valuable to survival. The only problem to this is that compounded experiences to this emergency measure can be damaging as it is very disruptive. It creates emotional dysregulation, releases catecholamine hormones that inhibit several bodily functions.

These functions would include inhibition of gastric and digestive function, thereby lowering one’s intake to needed nutrients; constriction of several blood vessels in many body areas, thus lowering its function; lessening tear gland and salivatory gland function, thus hampering the body’s ability to fend of diseases, releasing chemicals on the muscles in preparation for muscular activity, which could become toxic when not used up.

Individuals in deep anxiety will experience several health debilitating factors, like loss of appetite, severe headaches that could lead to migraines, inability to sleep that would lead to insomnia, inability to process thought fast due to constriction of blood vessels to the brain.

Because stress bought by anxiety had become a common modern man’s affliction, there are several anxiety attacks and stress management techniques that have been developed. Here are some of them anxiety attacks and stress management techniques.

Time Management = Stress Management

One of the most common root problems of anxiety in a workplace is the surmounting task with no way out. Approaching deadlines but with yet a lot to do, such situations causes anxiety which won’t really help in the speeding of the work. One of the timeless stress management techniques is time management. Stress of this kind is often curable with the satisfaction of a work done and effective time management always equate to effective stress management.

Being Happy

One of the best anxiety attacks and stress management techniques, the best vaccine to any diseases is the general feeling of well being. That is being happy. Take time to ask yourself: What can I do now to be happy? Indulge on those pleasures, singly or socially, as long as it generates within you a feeling of happiness.

Laughter is still the Best Medicine

It is so trite that it had lost its meaning a long time ago. Still, laughter is the best medicine even if psychologically. Find ways that can make you laugh; it allows you to spend energy while promoting a positive outlook in your life. Laughter can be your best anxiety attacks and stress management techniques.

By: Lucile Taylor

Article Directory: http://www.articledashboard.com

Labels: nervous, stress, Stress Management

What Is Stress Management

Understanding the core factors in producing stress takes you closer to eliminating it. But while the most common conception of stress takes into account something we all know, experienced and recognize, then the definition we know of stress management should be obvious –except that it isn’t.

So what your definition of stress management? We define it as our conscious knowledge of things that effect stress and the methods to divest stress harmlessly out of our body system. It is also a set of techniques that professionals do to help us in coping up with various kinds of stress. Furthermore, we can also say that it is an equipping of knowledge, a conditioning, or a change of lifestyle that allows only the most minimum instances where stress can actually set in.

Before we start, what is stress? Stress is a nervous system reaction of your body towards certain stimulus. This nervous system reaction could be easily viewed as an unconscious preparation of the body for a certain activity, like for instance releasing adrenaline chemicals onto your muscles whenever you feel alarmed, for example triggering auto response duck and adrenaline rush quickness on the muscles as you hear and process a gunfire shot; or else shutting down some of your pain receptors while you’re in a fight.

The problem with stress response is that it also triggers psychologically. Anxiety of approaching deadlines, nervousness over the outcome of a completing project, surmounting unpaid bills, or the nervous anticipation of any event, any situation that’s going to happen in the near future may trigger stress response. Over time, these repeated stress experiences can severely deplete energy which could be used instead to other health functions like digesting meals, functioning body defense system, and such. And because stress response, especially to feelings of anger can also trigger those auto response that shuts down blood on several areas, these other blood-oxygen deprived areas can result to a number of illnesses.

Returning on track, the definition of stress management is a system that is aimed to reduce stress and/or facilitate the person to cope up on these instances. Because stress fall into a complex assortment of emotions and sources of them are even more profuse, the definition of stress management had become so broad, but all of them are aimed to relieve stress and divert these energies elsewhere harmless, and sometimes, even productive. All in all, the definition of stress management falls into three categories: action oriented stress management, emotionally oriented stress management, and acceptance oriented stress management.

By: Lucile Taylor

Article Directory: http://www.articledashboard.com

Labels: nervous, stress, Stress Management

All About Sports Nutrition

What is Sports Nutrition?

Science has proven that muscles need specific nutrients to grow and recover and that certain dietary regimens are best for extending training times and achieving peak endurance and performance goals. The sports nutrition market continues to expand exponentially as athletes, bodybuilders and even lay consumers seek new ways to diet, slim down and build strength. Fat burners, lean muscle gainers, metabolism boosters, vitamin waters, energy drinks, nutrition bars, protein powders, shakes and smoothies, nitric oxide formulas, antioxidants, meal replacements and weight loss supplements all fall into the sports nutrition category. Once just for the athletically inclined, the sports nutrition industry now targets the healthy lifestyle, exercise and nutrition of all persons.

Recent reports from the President's Council on Physical Fitness and Sports reveal that when exercise or physical work exceed more than an hour a day, the importance of adequate energy and nutrients becomes more critical.

"There is no doubt that the type, amount, composition and timing of food intake can dramatically affect exercise performance, recovery from exercise, body weight and composition and health," - Melinda M. Manore, Ph.D., RD, FACSM Department of Nutrition and Food Management, Oregon State University.

Sports nutrition claims and health benefits

Although thousands of sports nutrition products are available to consumers, not all are verifiably nutritious and beneficial. Because over-the-counter sports nutrition products are classified in the U.S. as dietary supplements, they're not regulated by the FDA and, as a result, the efficacy and safety of some products might be questionable. The upside? The manufacturers of sports nutrition products must be truthful in the health claims they state on their labels. Regardless, it's not always easy to distinguish nutritiously substantial products from those that aren't.

Sports nutrition products are said to be most beneficial when targeting specific dietary needs. For instance, bodybuilders may be more concerned about protein intake for muscle gain and recovery, while runners and track and field athletes need to boost endurance and focus more on hydration. An office worker or lay person may consume an energy drink with fat-burning ingredients in the morning and have a meal replacement for lunch, while professionals who work out regularly opt for nutrition bars during snack time and pre and post workout formulas to increase metabolic rate and efficiency.

Intake

There are currently no standard recommendations such as RDA (Recommended Daily Allowance), RDI (Recommended Daily Intake) or the new DRI (Dietary Reference Intake) - above and beyond those of individual macronutrients (carbohydrates, fat and protein) and others (vitamins, minerals, etc.) - that specifically target sports nutrition intake. Needs vary from person to person and are typically based on individual diet, age, amount and type of daily exercise and weight. Many seek the help of nutritionists, personal trainers and dieticians in an effort to better understand required nutrients and to compile personalized sports nutrition regimens. Others have simply conducted research on the Internet and elsewhere to expand their knowledge base.

Note: The USDA Food and Nutrition Information Center is an excellent Internet source for fitness and health information and guidelines for sports nutrition.

Fat burners

Sports nutrition products that claim to possess fat-burning qualities can be deceiving. Although not too long ago there were only a handful of fat burners available (most were interpretations of the ephedra/caffeine/aspirin (ECA) stack), there are thousands on the market now and few are scientifically backed in terms of efficacy. Since ephedra fat burners were outlawed by the FDA in April 2004 for perpetuating adverse effects such as heart palpitations, insomnia and tremors, supplement companies around the globe have attempted to duplicate ephedra's fat-burning qualities (not entirely proven) with little to no success.

Fat-burning processes in the body vary among individuals and are impacted significantly by diet, amount and type of exercise, body composition, general health, age, weight, gravity, etc. Because the list of physical factors is so extensive, creating one product to suit everyone's fat-burning needs is improbable, hence, the conundrum for supplement companies. It is advisable to research any sports nutrition product that either portends to be a fat burner or one that allegedly contains fat-burning ingredients. Although, fat-burning herbs and plant-based substances may aid fat loss physiologically, conditions must be optimal and the accompanying dietary regimen strict. Nutritionists and dieticians continue to suggest that a balanced diet combined with adequate exercise remains the best way to lose weight, burn fat and keep it off.

Sports nutrition and lean muscle

Building lean muscle with sports nutrition products is a science. Products which target muscle toning, strength, size and physique (protein powders, shakes, smoothies, protein bars, etc.) have proven beneficial to athletes and bodybuilders over time and many contain the basic nutrition needed by cells to produce energy and for muscle tissue to grow and repair. Some products are most beneficial to the body when consumed before working out while others are best consumed after.

Similar to fat-burning supplements, individuals need to experiment with a variety of sports nutrition products before finding one that maximizes lean muscle mass and strength. There are thousands on the market, and claims made by supplement companies range from unsubstantiated to varying levels of efficacy based on product research, ingredients, freshness, handling and brand.

Endurance gains

Once in tip top physical shape, the next step for athletes and bodybuilders is to extend workout times and endurance. Many lay people have even use endurance-enhancing sports nutrition products in an attempt to relieve fatigue, laziness and a decline in mental acuity and sharpness (often resulting from poor diet). In order to benefit from sports nutrition endurance products, both muscles and cardio systems need to be fit and ready. Although energy drinks and other products that contain caffeine, herbal stimulants, fruit sugars and other plant-based derivatives may provide a short-term energy boost, long-term endurance gains can be obtained only through proper nutrition, balanced electrolytes and an efficient metabolism.

Sports nutrition safety - buyer beware

Because the sports nutrition industry makes available such a wide variety of beverages, snacks, endurance formulas, foods and supplements (and in different pricing categories), consumers must educate themselves on best case scenarios. Many sports nutrition products are fortified with substantial vitamins, minerals, whole food derivatives and nutrition, while others offer little more than processed sugars, low-quality ingredients and scant scientific research to back claims of efficacy and nutritional support.

• If flavor is the primary concern, little knowledge and research is required other than a little trial and error

• If nutrition and results are the focus, it's advisable that consumers research several product lines and compare and evaluate individual ingredients in order to arrive at a sound value consensus.

Sports nutrition and the FDA

Most sports nutrition products are classified as dietary supplements and are not regulated or inspected by the FDA. As mentioned previously, this may call into question product content, safety and efficacy. An Internet search using the phrase "sports nutrition and the FDA" turns out hundreds of warning letters issued by the FDA to sports nutrition companies making unsubstantiated health claims about products. It's advisable to research a sports nutrition product thoroughly before buying it to make an informed decision regarding safety and potential benefits.

References

1. The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists. The Complementary and Alternative Medicine Information Source Book. Edition 1, 2001 p149(1).
2. European sports nutrition to hit 4bn. Alex McNally. Beverage Daily.com Aug. 2007.
3. Department of Health and Human Services. Feb 2003. http://www.casewatch.org/fdawarning/prod/2003/extremesports.shtml
4. Nutrition and Physical Activity: Fueling the Active Individual. Research Digest Series 5 no. 1 March 2004. Presidents Council on Physical Fitness and Sports.
5. Rating the fat burners: find out what the most effective fat-burning supplement is and how to avoid getting ripped off! Marvin Heuer. Muscle & Fitness. March 2006 v67 i3 p110(4).
6. Sales of Supplements Containing Ephedrine Alkaloids (Ephedra) Prohibited. US FDA 2004.
7. Time to grow: whatever your bodybuilding goals, with these instructions on what to eat and when, your muscle gains will be covered round-the-clock. Allan Donnelly, Jim Stoppani. Flex. Oct 2007 v25 i8 p158(5).

By: Mitch Pellecchia

Article Directory: http://www.articledashboard.com

Labels: nutrition facts, nutrition study, sport nutrition, stress, stress nutrition

6 Amazing Tips On How To Manage Your Stress

Stress is everywhere. And with the fast-paced life that people live nowadays, stress has been a huge part of everyone's life. In fact, people are so used to it that they treat it as a normal daily occurrence. This is not normal at all. Stress, when not managed properly, can lead to all kinds of health problems, primary of which is heart problems. This is especially true with people who have had family history of heart problems.

Stress management is however really easy to do when you make an effort. In fact, if you keep in mind to prevent it from happening, you can actually live a stress-free life or at the very least be able to cope with it easily. After all, dealing with stress is stressful in itself.

Below are some great tips to help manage the stress. You don't actually have to go to elaborate ways to release the stress. You can get rid of it by preventing its occurrence in the first place. Read on and you might just keep those wrinkles from showing up.

1. Keep yourself more organized

Stress is so usual these days that it's already expected. So it's better that you prepare yourself for the big ones and let go of the smaller, insignificant pests. You can only do this if you keep your life organized. You may not know it but simply looking for your misplaced pen in the office can already put you in a lot of stress, not to mention, cause you to lose your concentration. Don't let that happen to you. Keeping your things organized will make you more prepared to deal with the bigger ones.

2. Start on your projects early

It is not true that creative juices only come out in cramming times. It only comes out during those times because we are forced to think. And with enough willpower, we can certainly think of creative concepts without stressing ourselves for lack of time. Starting early on your projects will also mean that you don't have to hurry when you are working on the project. You can take your time and really think about what you are planning to do with your project. This will not only prevent you from getting stressed out but also allow you to create a more effective and complete project.

3. Live a healthy lifestyle

Stress levels will rarely affect you when you are prepared for it, health-wise. You see, when your body is healthy and is full of energy, you are more or less protected from the effects of stress such as lowering of energy levels, nervous breakdown and sometimes, even heart disease. This can only be done by living healthy through eating the right kinds of food, getting enough sleep each night and taking the time to relax.

4. Take a break from your normal life.

If you feel that you are already nearing your breaking point, don't be a martyr. Take a break and get out of town or take a short vacation. This will do you a lot of good as it will help you recharge and de-stress yourself. If you are too busy, don't postpone it just drop everything and take care of yourself. Not doing so will only make the stress fester inside until you become too stressed out to even be productive.

This is the reason why employers give vacation leave so that people can take a full day of rest or a couple of days of rest to regain their former energy levels and creative selves.

5. Manage your stress through massage therapy
Stress management through massage therapy is considered as the modern antidote for stress because it helps combat stress by trying to reduce the tension build up in the muscles. Aside from boosting the body's immune system, massage therapy also prevents the decrease in circulation and nutrient delivery to tissues which many people who are stressed often are prone with.

6. Use aromatherapy as a stress buster
When it comes to aromatherapy, it involves the procedure that uses essential oils and aims to bring notable changes in a person's mood or body. With the use of essential oils which are derived from various plants and their part that are believed to have therapeutic properties aromatherapy continues to be adapted by more and more people across the globe because of its numerous benefits.

By: James Stein

Article Directory: http://www.articledashboard.com

Labels: despression, health, mental health, stress

Yoga & Stress Relief

Yoga is an ancient practice of exercise come into light from the rishis and maharishis. Yoga is the holistic name that includes exercise, meditation and ultimately moksha – meaning relief from the material world.

Now why are we talking about yoga? In today’s fast paced world where one does not have time to sleep and eat, stress is inevitable. Everyone wants a shortcut to success and make more greens, but in the bargain they compromise on their health, relations and life on the whole gets into a dump

Yoga can help you. Firstly understand that when you get tensed your muscles get tightened, your breathing is fastened making your blood flow recede. This leads to more palpitation, high blood pressure, headaches, body aches and ultimately leading to sickness.

When you practice simple yoga for breathing known as pranayam, you let air in and out at a steady pace. Nadi shodhanam is one yogic breathing posture where you sit cross legged on the floor with an upright back.

Take left hand palm and curl your fingers to the centre leaving your thumb and little finger straightened out. Press the thumb to your left nostril and breathe in from your right nostril, then hold your right nostril with the little finger and release the air through your left nostril. This simple alternating breathing exercise allows air to pass through your nerve channels releasing all your tensed muscles.

When you breathe normally, you think normally and when you breathe well your body is happy and so is your mind. Enroll yourself to many of the yoga classes if you are a beginner as you need to know the right posture and style of exercise.

Sometimes when you get stressed some of your body organs too get tightened and do not function as required due to the pressure you are putting on it leading to sickness and pain. Hence yoga practiced everyday for atleast half an hour helps in regulating your body metabolism and breathing. Your concentration increases and the focus. You will be able to deliver more and be more productive than you ever think and even multi-task which is the need of today’s world.

Once you master the breathing exercises get to the next step of asanas, there are pure exercises that help functioning of your organs. These exercises if practiced everyday go a long way in helping you enjoy the good life as it lasts for years and years. There are no side effects if you leave it and you will see your weight and body size stabilize for years together. Slowly but surely.

By: Jennie Gandhi

Article Directory: http://www.articledashboard.com

Labels: despression, health, mental health, stress, yoga