It’s Easy To Relax, Even If You’re The Busiest Person In The World
October 2nd, 2008 Subscribe To Our Feed
If you are busy person with tight schedules then you most likely are stressed and tired all the time. You are constantly tired which is affecting your sleeping patterns. What is the correct way out for you? Learn a few easy relaxation techniques which can improve and reduce your stress. It can remove your anxiety levels as well. Learning relaxation skills will improve your sleep patterns also. The only question here is that you should find time to practise relaxation techniques.
Most relaxation skills have key skills which are common to all of them. Learning them would be a cake walk if practised regularly. Relaxation techniques are one of the easiest to learn. To begin with, here is what you can do:
Notice any signs of physical tension in your body
Feel your body. Look out for signs of tension. Look out for how your body reacts and feels during different times of the day. Check out how your breathing is. Do you take deep breaths or are they shallow breaths. Look out for head aches and clenched jaws. Will you be able to describe how your body feels at any given point of time? Looking out for all these just takes a few minutes and this process is known as body scan. A Body scan can easily reveal if you have any built up tensions in your body.
However, it is best that signs of stress and tension be recognized early. This will not only help you combat it effectively, but help you ease your tensions quickly. But it must be kept in mind that each and every person has his or her own way of reacting to stresses. One way of recognizing stress early is by doing a body scan, as described above, several times a day.
Breath Control
Breath Control is a part and parcel of every relaxation technique. If you feel you are breathing fast during a body scan, learn to slow it down. An ideal cycle would be 10-12 breaths per minute. Use abdominal breathing and learn to breath deeply and slowly. In fact, slowing down your breathing is one of the best and fastest relaxation techniques. This is because it changes the concentration of oxygen in your body. It also helps in easing tense muscles. Yoga Exercises do incorporate a lot of effective breathing exercises which can be applied effectively.
It would be good if you start noticing the way you breathe. Is it plain, shallow breaths, or fast? Is your chest and throat feeling tight? Try changing your breath pattern and check if it has any effect on your level of tension. For starters, do not straight away take big deep breaths. You are sure to harm yourself by hyperventilating yourself or become light-headed which will increase your tension.
Slow you Mind
In these busy days, almost every one has their mind occupied with one or other issues. It could be just things to do, or a whole lot of tensions, or it could be just plain worry. Usually, people have serious trouble switching themselves off from the worry mode. One way to get out of this worry mode is by letting go of your thoughts. Also, during the regular body scan, try noticing when your mind is active and when it is calm. That way you are keeping track of how busy your mind is.
As with any other area, even the sphere of relaxation is subject to myths. Most people do think that relaxation means emptying your mind of thoughts. That is next to impossible. During relaxation you can’t let go of your thoughts, but you should just let them float about without attempting to concentrate on them. It is akin to sitting at a bus station; buses come and go and there is no rule that you should climb every bus that comes your way.
The ideal ways to relax yourself is to start noticing for signals. Noticing for body tension, controlling your breathing, as well as slowing down your mind, are the very basics of relaxation techniques. As the adage goes, “Practise makes a man perfect”. Practise more and you will be able to relax much more effectively in a much quicker time.
Get a free Stress Management 7-Part E-Course and receive a free mp3 download of an interview with a clinical social worker (’Coping With Stress’) with your first issue.
Visit http://WillYouRelax.com for details and get loads of great relaxation tips and strategies for coping with stress. Free meditation report also available.
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10 Tips To Help You Start Taking Control with Positive Thinking.
September 30th, 2008 Subscribe To Our Feed
10 Tips To Help You Start Taking Control with Positive Thinking.
At first glance, it would seem that positive thinking and Attention Deficit Disorder (ADD) have nothing to do with one another. But many of us with ADD develop negative thinking patterns because we become frustrated by our challenges and frequent feelings of being overwhelmed. A negative outlook only magnifies the situation, making it all the more difficult to handle challenges and move forward.
Positive thinking will help people with ADD to better concentrate on their accomplishments and strengths, giving them more motivation and joy in life. This, in turn, allows us to spend more time making progress, and less time feeling down and stuck. You can use the following tips to help you begin to have a more positive outlook and change your thinking process, in a way to help improve your quality of life.
1. Remember there is only ONE of YOU, so taking good care of yourself is first and foremost.
It’s much easier to be positive when you are eating well, exercising, and getting enough rest.
2. Make a List of the Things You are Grateful for in Life
When you take the time to remember some of the things that are good in your life, then stress from the challenges you face are not as difficult. By just taking a few minutes each day to think and vocalize appreciation for the good things, it will make you feel better and be stronger.
3. Look for the Proof Instead of Making Assumptions
Fear can be a strong negative thought process that can rob us of living a healthy, good quality life and often our fears and worries are unfounded. If you have a fear that a friend or family member’s bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don’t waste time worrying that you did something wrong unless you have proof that there is something to worry about.
4. You Should Not Use Absolutes
Have you ever told a partner “You’re ALWAYS late” or complained to a friend “You NEVER call me”. Thinking and speaking in absolutes like “always” and “never”, makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.
5. Get Rid of ALL Negative Thoughts that cause Anxiety
Your thoughts can hold power over you if you don’t judge them. When a negative thought begins to invade your thinking, you need to recognize it right away as a negative influence, immediately change your thinking by turning it around to something that will make you stronger and happier.
6. Squash the “ANTs”
Dr. Daniel Amen, founder of the Amen Clinics for, ADD tests and ADHD Tests, authored a book called; “Change Your Brain, Change Your Life”, in which he talks about the ’ANTs’ - Automatic Negative Thoughts.
These are the bad thoughts that are usually reactionary, like “Those people are laughing, they must be talking about me” or “The boss wants to see me, it must be bad”! Begin to recognize these ANTs for what they really are, and then stomp down on them!
7. Begin to show your family and friends positive physical contact with a hug, smile, pat on the back or welcoming handshake.
You don’t have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn’t touch!
8. Be Involved with Some Sort of Social Activity
By increasing social activity, you will decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way.
9. Be Involved with Helping Other People or Volunteer in an Organization
Once you help other people that are hurting, you will also help yourself, because you will feel good inside knowing you helped to make a positive difference in someone’s life. There are several ways to do this, you can volunteer your time, resources or money. You may have heard it said, ’Give and it shall be given’, this is a true saying and the more positive energy you put in the world, the more you will get back.
10. Have a New Thought Pattern to Fight Against Depressing Thoughts.
A great way to stop thinking unconstructive thoughts is to interrupt the pattern by forcing yourself to begin thinking and doing something completely different. Begin to change your old thinking patterns of focusing on the negative. It’s never productive, because it’s not rational or solution-oriented, it’s just excessive worry. Try changing your physical environment - go for a walk or sit outside. Or, you could call a friend, turn on some music or look at a magazine.
Find sayings, scripture verses or quotes that will help motivate you to remain positive in your thinking, the following are some of my favorites: “Think like a queen. A queen is not afraid to fail. Failure is another steppingstone to greatness.” - Oprah Winfrey “Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love more, and all good things will be yours” - A Swedish Proverb
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Adopting Anger Management Skills that Work
September 26th, 2008 Subscribe To Our Feed
Adopting Anger Management Skills that Work
There are many positive techniques and skills related to anger management. Since anger management seems to affect so many people in society, it is imperative to design and create techniques, teach skills, provide counseling and provide appropriate care and support. Because anger issues affect individuals from childhood to adulthood, obviously it is necessary to teach anger management skills that work for every age group. It is important for a person that deals with an anger problem on a daily basis to learn how to cope with this problem.
One skill that tends to help people deal with negative emotions is acupressure. This treatment can be applied to your body by rubbing or tapping the body on very specific pressure points. Using this skill, briskly massaging the body when feeling tense and upset, causes an individual’s energy to move around their body which results in relaxation. Along with acupressure anger management skills and techniques can be taught through the Emotional Freedom Technique (EFT) to fight the emotions of anger, and learning how to correctly deal with it. The EFT can work to help balance a persons brain, helping them to admit what the real issues are and when needed to forgive or ask for forgiveness. This anger management skill would be very beneficial in helping a person release feelings of anger and relax.
If you have a problem with anger management, one step to recovery might involve writing in a daily journal. An individual can write about the problem that is bothering him, and this can help to relieve any negative emotions he is experiencing. By keeping a journal, they will be able to get rid of unhealthy thoughts, and that is why it is good to write down their thoughts on paper. This anger management activity would provide specific details and perhaps triggers which usually set the individual off. People can make a change in their own situations of behavior by being able to review their reactions to problems.
When you consider anger management skills, there is one which is easy to accomplish. If there is a problem with anger management and you have a situation that seems to escalate, then you should remove yourself from it. If you have a problem controlling your temper, you might want to stay away from any situation that will cause you to lose your temper. If you have a pattern of lashing out during certain conversations, you need to do your best to avoid these situations. Some people who have anger issues seem to go looking for a reason to get upset. If you have a problem with anger, then you need to adapt to a skill that will change your way of thinking. Instead of going to the problem that triggers anger, they ought to run from the problem.
Some anger management skills will most definitely work when dealing with the feelings of anger and some rage and fury. If you feel you have an anger problem there are suggestions on the internet that may give you some help. It would certainly help to visit these sites and read the information and advice. Of course, it is highly unreasonable to conclude that a person will be able to use all of the suggested anger management skills. However, finding one that works may mean trying each of them at least once. When a person is trying to gain control and get rid of their negative feelings, finding the right skills is quite necessary in order to get the best anger management tools that will work for them.
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9 Easy Tips For Anger Management
September 25th, 2008 Subscribe To Our Feed
Here are some simple anger management tips for you to try:
1. Count to 10. Sure, your mom always told you to count to ten. When you were a lot younger than you are now. The good news is, counting to 10 is still good. Unless you race through the count at warp speed, it gives you enough time to think about your reaction.
2. Get some exercise. If you’re close to a punchbag, hit that a few times. If you’re not near a gym, and other form of exercise or work-out is good. Even run up the stairs and back. Anything to help clear the anger out of your system.
3. Learn to relax more. OK, that could wind you up further in the heat of an anger attack. But if it’s an option, take it. And if it isn’t an option at the moment, discover meditation or some other kind of relaxation technique to help longer term.
4. Play a video game. You can go off to some fantasy land and vent your aggression on a bunch of pixels on a screen.
5. Take a deep breath. Another “corny” technique your mom used with you. Guess what? It still works now. It gives you pause for thought.
6. Don’t keep your anger bottled up. Suppressing your anger is even worse than venting it on other people. Look for ways to safely vent your anger, ideally without hurting the people closest to you.
7. Keep an anger journal. After a few entries in your log, there’s a high chance you’ll recognize some patterns emerging. You can then decide whether anger is the best reaction to these events.
8. Turn your anger into laughter. Comedians would be out of a job if there wasn’t a funny side to things, so it’s there, hiding. Learn to laugh instead of blow your top.
9. Stop getting angry at yourself. You’re only human. Work out how you can put up with yourself more and reduce the number of times you chastise yourself for your imperfections.
Discover more ways to control your anger here.
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Adopting Positive Anger Management Techniques that will work
September 23rd, 2008 Subscribe To Our Feed
Adopting Positive Anger Management Techniques that will work
There are so many positive skills and techniques that are used in anger managements. Since anger management seems to affect so many people in society, it is imperative to design and create techniques, teach skills, provide counseling and provide appropriate care and support. Since anger issues affect individuals from childhood to adulthood, obviously it is necessary to teach anger management skills that work for every age group. Its important for a person that deals with this anger problem on a daily basis to learn how to cope with this problem.
One skill that tends to help people deal with negative emotions is acupressure. This treatment can be applied to your body by rubbing or tapping on the body in very specific pressure points. This skill is massaging a person body when feeling very tense, which will cause their blood to move around over their body, allowing them to become relaxed. Another anger management skills or techniques known as the Emotional Freedom Technique or EFT can be combined with acupressure to fight against negative emotions. EFT works to balance the brain hemispheres to help an individual admit to their problem and find forgiveness. This anger management skill would be very beneficial in helping a person release feelings of anger and relax.
If you have a problem with anger management, one step to recovery might involve writing in a daily journal. An individual can write what the problem is that is bothering him and this can help to get negative emotions he has out of his head. By journaling about feelings and emotions, a person is able to rid their minds of unhealthy thinking and put them on paper. This activity of anger management provides certain details and perhaps triggers which usually cause the individual to get angry. People can make a change in their own situations of behavior by being able to review their reactions to problems.
When considering anger management skills, there’s one which is quite easy to adopt. Removing themselves from a threatening situation might eliminate the problem. If a person realizes they have difficulties controlling their temper, they might consider staying away from situations which may cause heated arguments. If a person has a regular pattern of lashing out during specific conversations, they ought to avoid those incidents. Some people who have anger issues seem to go looking for a reason to get upset. If aiming to adopt anger management skills, these people should attempt to change their way of thinking. Instead of confronting the problem while in a mental state of anger, you need to avoid it as much as possible.
Some anger management skills will most definitely work when dealing with the feelings of anger and some rage and fury. If you feel you have a anger problem there are suggestions on the internet that may give you some help. If you have an anger problem, it would be to your best interest to visit the internet and read the information on anger management. Of coarse, it is highly unreasonable to conclude that a person will be able to use all of the suggested anger management skills. However finding one that works may mean trying each of them at least once. When an individual is attempting to gain control and eliminate the negative feelings in their life, exploring anger management skills is necessary to find a technique or skill which works for them.
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{Which Anger Management Truths Should You Believe?}
September 20th, 2008 Subscribe To Our Feed
{The fact that online anger management programs are cheap does not mean that you should not investigate all the options available to you. Scamming extends to online anger management programs and can be a terrible experience for you if you fall for one. Make sure that any online anger management provider you want to sign up for has a physical address and is legitimate.}
{The fact about the matter is that controlling your anger is not an easy feat because anger is intrinsic. People who have struggled with anger issues will be the first to admit that controlling anger isn’t a walk in the park. Anger management is a product of a strong will. But the fact also is that it CAN be done. It has been effectively managed by others and you can effectively manage it as well. }
{Some people erroneously assume that anger management is all about psychotherapy. Anger management is not totally about counseling but it is the combination of counseling and proven anger management skills that are bound to help you cope well with your anger problems.}
{Always take a moment to question yourself before you react in anger. When you are not quick to react, you save yourself a lot of drama and pain. Thinking before you act is one way to cool down angry impulses.}
{If you are a parent know that it would be a fatal mistake for you to discipline your child out of anger. If you are extremely angry at what a child of yours did, hitting that child or stripping him or her of any self esteem may be the result if you don’t get a grip on yourself. To ensure that child discipline is effective and the message is not lost on the child, always wait till you are calm before you effect correction.}
{Are your teens giving you a hard time by making you angry all the time? If you have an angry teenager on your hands, you really need to remember that patience always wins out at the end of the day and yelling or fretting will definitely not solve the problem. It will only make the problem more complicated and they might feel slighted or hurt if you say the wrong things to them in your fit of anger. }
{Anger is usually a secondary product of a stronger emotion. You may get uncontrollably angry when you see someone who hurt you dreadfully in the past. Anger can be controlled by targeting and dealing with its source.}
{The more you know about anger, the better your chances of handling it. Anger is not a terrible emotion on it’s own, unless it is used as a violent means of expression. To overcome anger, try and understand it and its effects on you and people around you.}
More insightful articles about anger management can be found at
