- Know yourself: Learn to recognize your reactions to stress and think of them as a warning: some stressors are bothering you.
- Research about such stressors: A cornerstone to cope with stress. Take a few minutes to elaborate a list of people, activities, events, things that bring in stress to your life. Specify the more immediate stressors: work, family, money? Is it possible to diminish the effect of the stressors?
- Put things in right context: Maybe you are stressing about relatively small things which will be soon forgotten. No matter your stress, worries, results, your failure or your success, the world will keep going around. Think carefully about your stressors: they might seem catastrophic monsters, but they’re just problems which will be forgotten as time goes by. Therefore, don’t rush through life, learn to take things slow. Enjoy your family, your meals, your nature, your life. What have you done today to reward the great person you are? Read more
Understanding Hyper-Empathy Syndrome
Hyper-empathy syndrome, often referred to as heightened empathy, is a condition characterized by an overwhelming ability to feel and understand the emotions of others. While empathy is a valuable trait that fosters connection and understanding, individuals with hyper-empathy experience these feelings to an extreme degree, often leading to both positive and negative consequences in their lives. Hyper-empathy is the double-edged sword of sensitivity. This blog post touches upon into the nuances of hyper-empathy, exploring its advantages, disadvantages, and the broader implications for those who experience it.
Read moreBreathing for Stress Relief
As psychological stress in our lives keeps growing, breathing in our activities is becomes increasingly shorter and faster, that is, we tend to inhale less oxygen as we exhale more. This causes our body to become quickly tired because of low blood flow due to the small amount of oxygen and the high levels of carbon dioxide. In turn, the physical fatigue stresses the muscles that support the spine and the weight of our body, generating unnatural pressure on the lungs and other internal organs. For its part, the brain, not receiving adequate amounts of oxygen, begins to reduce performance, and this causes drowsiness among other problems. Further, the diaphragm, when not working properly, makes little effort and loses tone, thus contributing to the reduction of lung capacity.
That is why it’s very important to learn to breathe properly, with simple exercises and frequent practice. Before going on, I recommend to review my previous post on mindful breathing. Now I’ll present here a simple routine for stress relief through breathing. Remember that breathing is especially important for those who suffer from stress, high blood pressure, anxiety or digestive problems. These symptoms and problems are typically the result of the body staying in conflict due to an disequilibrium of the parasympathetic and sympathetic nervous systems. As our body is burdened with stress, our sympathetic nervous system is stimulated so often that it begins to dominate the parasympathetic nervous system resulting in chronic elevated blood pressure and heart rate, nervousness, anxiety and muscle tension, bowel problems. In this sense, the goal of this breathing exercise cleanses the body of diseases, steadies the mind, helps in concentration, improves digestion and increases appetite. The exercise can also be done anywhere and at virtually any time:
- First locate a quiet and comfortable place. Make sure the room is not too bright. If you prefer to play music, choose relaxing themes and set them to a reasonable volume level.
- Sit or stand in a relaxed position.
- Slowly inhale through your nose, counting to five in your head. As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more old air.
- Let the air out from your mouth, counting to nine in your head as it leaves your lungs. If you like, you can make your throat a little tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief. Try for several breaths to make your breathing as quiet, slow, regular and deep as possible. Repeat the exercise several times (at least 10 times).
This simple exercise can also be used for meditation and visualization.
Closing tip: If you need quicker stress relief, try inhaling slowly, holding your breath for about 2 seconds, and then exhaling slowly. Repeat this process twice.
On Anxiety
Anxiety is a state of restlessness, and most of the time such state cannot be justified. It is not fear of something concrete at the outside but expresses our inner emotional conflicts. The person feels threatened by something of unreal nature, and is unable to handle such emotions. The anxious person may have been conditioned very early and may continue to be anxious in adulthood. It then becomes a characteristic of his nature that pervades all their actions and which turns the person in a candidate to suffer stress. Anxious people are fast, are always in a hurry, can not afford the time for all the activities they want to develop and are used to work on two or three things at once. When eating, anxious people swallow whole foods -tasteless- and consequently often suffer from dyspepsia, indigestion, bloating, irritable bowel, etc.
What is Mindful Breathing?
In my previous post, The Transformative Power of Meditation, I touched upon Mindful breathing (also referred to as Conscious breathing). Mindful breathing is a simple yet powerful practice that can have a profound impact on your physical, mental, and emotional well-being. In today’s fast-paced world, where stress and distractions are prevalent, incorporating mindful breathing into your daily routine can help you find peace, clarity, and presence. Let’s explore the art of mindful breathing, its techniques, and the myriad benefits it offers for overall health and wellness.
What is Mindful Breathing?
Mindful breathing, also known as deep breathing or diaphragmatic breathing, is a mindfulness practice that involves focusing on your breath to cultivate awareness, relaxation, and inner peace. By paying attention to the sensations of each inhale and exhale, you can anchor yourself in the present moment, quiet the mind, and reduce stress and anxiety. Mindful breathing is a fundamental aspect of mindfulness meditation and can be practiced anywhere, anytime.
Benefits of Mindful Breathing
The benefits of mindful breathing are numerous and far-reaching. By incorporating mindful breathing into your daily routine, you can reduce stress and anxiety, lower blood pressure, improve focus and concentration, enhance emotional regulation, and promote relaxation and calmness. Mindful breathing can also boost energy levels, increase self-awareness, and foster a sense of inner peace and well-being.
Techniques for Mindful Breathing
- Deep Belly Breathing: Find a comfortable seated or lying position, place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this deep belly breathing for several breaths to promote relaxation and stress relief.
- Counting Breaths: Focus on your breath as you inhale and exhale, counting each breath cycle from one to five. Concentrate on the rhythm of your breathing and the sensation of air entering and leaving your body. If your mind wanders, gently bring your attention back to your breath and continue counting. This technique can help improve focus and mindfulness.
- Box Breathing: Box breathing is a technique that involves inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four. Visualize tracing a square or box shape as you breathe, inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. Repeat this box breathing pattern for several cycles to calm the mind and body.
- Alternate Nostril Breathing: Sit comfortably with a straight spine, using your right thumb to close your right nostril and your ring finger to close your left nostril. Inhale through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it, and exhale through your left nostril. Continue alternating nostrils for several breaths to balance energy and enhance focus.
- Sama Vritti (Equal Breathing): Sama vritti is a technique that involves inhaling and exhaling for an equal count, such as inhaling for a count of four and exhaling for a count of four. Focus on creating a smooth and steady rhythm with your breath, maintaining a consistent pace throughout the practice. Sama vritti breathing can promote relaxation, balance, and harmony within the body and mind.
- Ocean Breath (Ujjayi Breathing): Ujjayi breathing is a technique that involves creating a soft whispering sound in the back of your throat as you breathe. Inhale deeply through your nose, slightly constricting the muscles at the back of your throat to create the sound of ocean waves. Exhale slowly through your nose, maintaining the gentle constriction. Ujjayi breathing can help calm the mind, regulate emotions, and deepen your meditation practice.
- 4-7-8 Breathing: The 4-7-8 breathing technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. Start by exhaling completely, then inhale quietly through your nose for four counts, hold your breath for seven counts, and exhale audibly through your mouth for eight counts. Repeat this 4-7-8 breathing pattern for several cycles to promote relaxation and reduce stress.
- Visualization Breathing: Combine mindful breathing with visualization by imagining a peaceful scene or symbol as you inhale and exhale. Picture yourself in a serene natural setting, such as a beach, forest, or mountain, and breathe in the tranquility and beauty of the surroundings. As you exhale, release any tension or negative thoughts, letting go of stress and worries. Visualization breathing can enhance relaxation, focus, and creativity.
- Progressive Relaxation Breathing: Progressive relaxation breathing involves tensing and relaxing different muscle groups in coordination with your breath. Start by inhaling deeply and tensing a specific muscle group, such as your shoulders or fists. Hold the tension for a few seconds, then exhale and release the tension, allowing the muscles to relax completely. Continue this progressive relaxation technique with different muscle groups to reduce physical tension and promote relaxation.
- Mindful Breathing Meditation: Set aside dedicated time for a mindful breathing meditation practice, finding a quiet and comfortable space where you can sit or lie down. Close your eyes, focus on your breath, and observe the sensations of each inhale and exhale. Allow your breath to be your anchor to the present moment, letting go of distractions and thoughts. Practice mindful breathing meditation for several minutes to cultivate mindfulness and inner peace.
The Transformative Power of Meditation
Meditation is a practice that has been around for centuries, offering a myriad of benefits for the mind, body, and soul. In today’s fast-paced world, where stress and distractions are prevalent, incorporating meditation into your daily routine can be a game-changer. Let’s delve into the world of meditation, exploring its various aspects and the profound impact it can have on your overall well-being.
What is Meditation?
Meditation is a technique that involves focusing the mind on a particular object, thought, or activity to achieve a state of mental clarity and emotional calmness. It is a practice that encourages mindfulness and self-awareness, helping individuals cultivate a sense of inner peace and tranquility amidst the chaos of daily life.
Importance of Meditation for Health
The health benefits of meditation are numerous and well-documented. Regular meditation practice has been shown to reduce stress, lower blood pressure, boost the immune system, and improve overall physical health. By calming the mind and relaxing the body, meditation can help alleviate symptoms of anxiety, depression, and chronic pain.
Importance of Meditation for Productivity
Meditation is not just beneficial for physical health but also plays a crucial role in enhancing productivity and focus. By training the mind to be present and attentive, meditation can improve cognitive function, concentration, and decision-making skills. Incorporating short meditation sessions into your workday can help you stay energized and efficient.
Importance of Meditation for Relaxing and Lowering Stress
One of the primary reasons people turn to meditation is to find relaxation and reduce stress. The practice of meditation activates the body’s relaxation response, releasing tension and promoting a sense of calmness. By focusing on the present moment and letting go of worries, meditation can help you unwind and recharge your mind and body.
How to Meditate
Meditation is a simple yet powerful practice that anyone can incorporate into their daily routine. To begin, find a quiet and comfortable space where you can sit or lie down. Close your eyes, take deep breaths, and focus on your breath or a specific mantra. Allow your thoughts to come and go without judgment, returning your attention to the present moment whenever distractions arise.
On Credit Card Points
After the season of parties, when you might find yourself feeling financially depleted and despondent, there is a tantalizing prospect that awaits – the opportunity to earn free international travel and indulge in luxurious hotel stays. This alluring possibility is made possible through credit card points, which can be exchanged for a range of travel perks and enticing goodies. As January brings forth attractive deals, you might be enticed to apply for a credit card that offers such rewards.
However, let’s consider the reality. I like credit cards, but credit card rewards may not be worth it for most individuals, unless they possess certain qualities:
- Firstly, financial stability is crucial. If you are wealthy and have a firm grasp on your finances, the potential payback from these rewards could be more significant.
- Secondly, self-discipline plays a vital role. It’s essential to have the discipline to manage credit card spending wisely, ensuring that you don’t fall into the trap of accumulating debt.
- Lastly, being attentive to your financial situation is imperative. Keeping a close eye on your expenses, payments, and rewards redemption options will enable you to maximize the benefits.
10 Short Tips for Keeping Anxiety at Bay
Anxiety is a (sometimes annoying) emotional and cognitive state. Emotionally, we recognize it as sensations of fear, grief, worry or general apprehension. The cognitive component entails expectation of a diffuse and uncertain danger. The threat or perspective of danger triggers the body’s defenses: the flow of blood to the muscles is increased, which in turn implies rising blood pressure and heart rate. Needless to say, such alert activation involves a higher consumption of body’s energy, and also other parts, such as the immune system, are inhibited in order to increase energetic reserves and focus for fighting the hypothetical danger.
The Winners’ Mind
What is your relation with your money? Money is a necessary thing, and to have and to win money is not a sin (rhyme intended 🙂 ). On the other hand, to live for money is not only a sin but a stupidity. We, as integral human beings, are of much more value than any material concept. This is something I insist a lot in my business seminars: look for money, but never lend your heart to money. In other words, win money, but don’t let money to win you.
Who are the Winners?
Winners are fortunate people, indeed. But except for rare cases, most of their fortune stems from hard work, and more importantly, from a sound and clear mindset. Winners have no time (nor wish) to be moaning about the “harshness of life.” Winners don’t complain about such things, because they understand that life, like a river, exhibits turbulent episodes in some parts, but caress and nourish the surrounding nature, all the way.
Positive Attitude in The Winners’ Mind
Nevertheless, all these years I’ve known a lot of people who are frequently bitching about their lack of money or general misfortune, but what they are indeed lacking is a positive attitude toward their money. Now, what does this “positive attitude” notion mean? Let’s start by answering a few questions:
- What really are the kind of thoughts that flood our minds when we think of our money?
- Which are the words we utter when speaking about our money and related things (such as mortgage, bank, expenses, etc.)?
- In the past, how much success have we attained by spending and investing our money?
More tips to cope with stress
More tips to cope with stress, a topic we previously addressed in this post.
Manage your time: Feeling overwhelmed by tasks and responsibilities can contribute to stress. Make a to-do list and prioritize tasks based on importance and urgency. Break large tasks into smaller, more manageable ones.
Avoid unhealthy coping mechanisms: While it may be tempting to turn to alcohol, drugs, or junk food to cope with stress, these habits can actually make the situation worse. Instead, try healthier coping mechanisms such as exercise or talking to a friend.
Practice mindfulness: Mindfulness is the practice of being present in the moment and focusing on your thoughts and feelings without judgment. This can help reduce stress and promote relaxation.
Take breaks: It’s important to take breaks throughout the day, even if it’s just for a few minutes. Take a walk, stretch, or do something enjoyable to help reduce stress.
Address underlying issues: Sometimes, stress can be a symptom of an underlying issue such as anxiety or depression. If you find that you are struggling to cope with stress, it may be helpful to seek professional help to address these underlying issues.
Remember that coping with stress is a process, and it may take time to find what works best for you. Be patient with yourself and don’t be afraid to seek help if you need it.