If you are unsure whether you are under stress, check out for yourself these symptoms of stress and see how you fair or where you are.

*You are a regular complainer and criticize everything you see. You make sure you point out everyone’s mistake and not let it pass. You are so good at spotting mistakes…someone else’s.  You scream and yell showing no mercy over the slightest action or word that does not meet your demand which to you is absolutely reasonable.

*You feel that you are a victim of everyone and everything. You pass the blame around as much as you can because you believe you are never at fault for anything. The fault is always the other person.

*You agonize and waver over a decision even over a small matter for fear of making a mistake. You often choose not to decide because it’s safer.

*Worries fill your mind. You worry about almost everything. When something unfortunate happens you assume you are the next victim. Then you begin to worry and think about it. You fill your mind with the tragedies of the nightly news or tales from others. *Paranoia rules you.  You read into everyone’s behavior thinking they probably don’t like you or trying to compete with you.

*You stay away from happy people. You do not want them to rub off on you and cause you to cheer up. You are too comfortable to have them disrupt your unhappy flow and miserable feeling.

*You drink as much alcohol as you can to numb your pain or to escape. You may even turn to illegal drugs to escape the reality of life’s problems and expectations.  

*You begin to dishonor your body with lots of fast food or unhealthy food. You stay up late at night and sit around and vegetate.   

If what I just shared describe you then it is time to take stock of your activities and responsibilities and make changes to your lifestyle before you become so overstressed.  It is time to break free from stress and live life before you break down from stress. You have only one life to live. Let’s live its fullest. 

But then, how many of us can boast of a friend described in this short lyrics I came across from a little  book I bought more than ten years ago?

What is a Friend? I’ll tell you. It is a person with whom you dare to be yourself.  Your soul can go naked with him.  He seems to ask you to put on nothing, only to be what you really are.

When you are with him, you do not have to be on your guard.  You can say what you think, so long as it is genuinely you.

He understands those contradictions in your nature that cause others to misjudge you.  With him you breathe freely – you can avow your little vanities and envies and absurdities, and in opening them up to him they are dissolved on the white ocean of his loyalty.

He understands. – You can weep with him, laugh with him, pray with him – through and underneath it all he sees, knows and loves you.

 Anonymous

I was close to finding one such friend but unfortunately, situation of life took us to different directions. It is my wish and prayer for you that you find such a friend. And, there is such a friend if you truly seek. Don’t worry…..be happy!

Most of us go through stress not realizing that we are under and drowning because we simply accept all situations as just a way of life. “Well, this is my portion so I will brace myself and be strong” is a familiar thought and comfort instead of looking for avenues for relief. I have here for you a short and simple check list for ‘Stress Relief’. 

Stress Relief #1 - Just say ‘No’.

You have only so much time each day. Do you realize that all of us are equally given a 24hour day? Set boundaries for yourself and others. Don’t be afraid to firmly put your foot down when requests for your time and energy get too overwhelming or unreasonable. Writing down a ‘To Do List’ will help you to figure out what is important and urgently needs to be attended to. The list goes down to other things that can just wait. This way you are in control of the demands of the day.

Stress Relief #2 - I will make time for sleep.

When you lose sleep it comes back to haunt. Insufficient sleep brings you lack of concentration, ill health and exhaustion. Don’t throw sleep out of the window.  With enough sleep and rest you are ensured better health and more energy to tackle the day.

Stress Relief #3 – Compromise is ok.

Whether the job given to you is small stuff or very important and crucial, you give every ounce of energy and time you have (or left of you!). You feel you are a weakling if you compromise for the small stuff. Let’s not sweat for those small and trivial.  It’s less stressful this way.

Stress Relief #4 – I can be flexible.

Just because things did not go or turn out the way you plan or expect, you are upset and disappointed. Sometimes you even blame yourself. Life so often throws us a curve ball, so why not accept it and be poised to roll out your punches for your next move. 

Since stress is here to stay, women, may you join me to arise and activate these stress reliefs and let live.   

Do you allow stress to mess up or wreak havoc on your body? If you are among the living stress will happen to you.  It cannot be avoided. When stress is present our physical bodies react and cause various symptoms of stress.

You can fall prey to a host of ills from stress.  These symptoms of stress affect differently on different individuals.

 Headache, neck pain and backache –You get uptight when too much is demanded of your time and resources. When these demands do not let up you unconsciously tense up muscles over the head and shoulder areas and cause tension headache. Then this pain travels down to the shoulders and neck.

Chest pain – Stress, fear and anxiety also tightens the chest muscle which sometimes gives you the sense of a heart attack. Heart disease and high blood pressure are mostly the other two problems.

 
Tummy ache – Stress induces the overproduction of acid in the stomach which can lead to ulcers.  The bloated and queasy feeling is just normal response of the stomach to stress.  Sometimes, you get the runs or sometimes even possibility of constipation.

Weight gain, weight loss – It is common to find comfort in food. Binge eating is often the result of stress and nervousness. It is so hard to quit and you see your weight increase.  At the other end, you may be so stress, uptight and anxious that you completely loss interest in food. Without enough food and nutrition, your energy level falls and this leads to fatigue and eventually sickness and infection and pre-mature aging.

Rashes – The chemicals from the nerve endings in the skin when activated by stress causes the skin to become red and itchy. Then the spontaneous reaction of scratching will further aggravate the situation.

Acne – Cortisol, the stress hormone, thickens hair follicle cells and makes the skin oily. Too oily skin is a breeding ground for pimples! And, more pimples!

Infertility – Stress affects your hormones and a woman will have difficulty conceiving.

 
General-  Impaired immunity – extended period of increased cortisol, the stress hormone, damages white blood cells. White blood cells are your soldier cells deployed to fight when viruses attack.  When more and more of your soldier cells go out of action then your immunity suffers and diseases set in. Low energy – you are not sleeping, resting or eating well because of the stress. So, is it a wonder you’re feeling burnt out and tired out all the time or constantly falling ill? Depression – When you are more prone to anger, fear, anxiety and panic you will more likely get into an emotional turmoil. This often leads to feelings of hopelessness and loss of control and eventually may bring on depression. Short-term insomnia – When you are worried, whether it is a project, an examination or perhaps even a relationship, sleep is elusive. Poor memory, poor concentration – When you are forced to stay focused and alert for an extended time, stress will weaken your concentration. It may cause damage to brain cells.  
These symptoms of stress are only as permanent as you allow them.  If you would get yourself out of that situation that is causing you stress or if would learn ways to live around a situation you cannot get out off you can slowly see those symptoms of stress reversing. 

Are you depriving yourself of the recreation or fun that you need?  Is stress or a sedentary life style taking control? Whatever the reason or excuse it is not too late for this call to take it easy and allocate time for recreation and fun.

Or do you view recreation or fun as non-productive and a no value-added waste of time, even trivial? Recreation or fun counteracts stress which is a major factor to decline in health and eventually premature death. It contributes to quality of life, life satisfaction, and health and wellness. Therefore, we can see here that recreation and fun is essential to the longevity of human beings. Now is the call to take it easy.

When we consider the rewards awaiting us if we can just let go and take it easy we will be more encouraged to act on it. The expenditure of time for recreation or fun rewards you with a therapeutic refreshment of your body or mind. We do not have to wait for the weekend to come or for the next public holiday, for we can do it at our own discretionary, or free time. Recreation or fun can take place virtually any time as it is us who will decide.

Cycling, dancing, hunting, fishing, kite flying, singing, going for a movie these are but a few ideas of what we can do.  Bungee jumping, rock climbing, sky diving are others more ‘adventurous’ ones to add to the list. While some recreation need other people in it and get it organized it does not leave us in despair as a great number of activities can be done on our own. Neither do we need to wait for a holiday to come for that day to take it easy, for that day of recreation and rest.

Cycling in greenways is a great way of recreation. You get to exercise in an enjoyable way and also get to spend time outdoors! Have you considered cycling for your daily commute?  You will be surprised how favourable it is.  You have the treat of a better scenery which you otherwise would not see if you had traveled in a bus or take the subway.

And, dancing…..with so many styles of dancing to choose from, surely you will find one that fits you. Do explore the many styles in the world of dancing and the varieties of music that come with them.

What about one of the easiest hobbies to learn?  Whether it is a homemade kite or one that you bought, with just a little practice and a slight breeze you can launch your kite.

Thinking of escaping a few hours from the bustle of the city to the outdoors? Then go fish!  There are out there great opportunities to participate in the excitement, fun and perhaps, adventure.

Bungee jumping gives you the thrill from free-falling as well as from the rebound of the fall if you are seeking for something that challenges your heart! If not, why not try Rock climbing … it is fun.

So take it easy now and make a day in your week for that day of recreation and fun. Do it on your own or have a few friends or family members together and get organized for that time of fun! Why wait?

‘Never borrow from the future.  If you worry about what may happen tomorrow and it doesn’t happen, you have worried in vain.  Even if it does happen, you have to worry twice.’

1.  Pray.
2.  Go to bed on time.
3.  Get up on time so you can start the day unrushed.
4.  Say No to projects that won’t fit into your time schedule, or that will compromise your mental health.
5.  Delegate tasks to capable others.
6.  Simplify and unclutter your life.
7.  Less is more.  (Although one is often not enough, two are often too many.)
8.  Allow extra time to do things and to get to places.
9.  Pace yourself.  Spread out big changes and difficult projects over time; don’t lump the hard things all together.  
10.  Take one day at a time.
11.  Separate worries from concerns.  If a situation is a concern, find out what God would have you do and let go of the anxiety.  If you can’t do anything about a situation, forget it.
12.  Live within your budget; don’t use credit cards for ordinary purchases.
13.  Have backups; an extra car key in your wallet, an extra house key buried in the garden, extra stamps, etc.
14.  K.M.S. (Keep Mouth Shut).  This single piece of advice can prevent an enormous amount of trouble.15.  Do something for the Kid in You everyday.
16.  Carry a Bible with you to read while waiting in line.
17.  Get enough rest.
18.  Eat right.
19.  Get organized so everything has its place.
20.  Listen to a tape while driving that can help improve your quality of life.
21.  Write down thoughts and inspirations.
22.  Every day, find time to be alone.
23.  Having problems?  Talk to God on the spot.  Try to nip small problems in the bud. Don’t wait until it’s time to go to bed to try and pray.
24.  Make friends with Godly people.
25.  Keep a folder of favorite scriptures on hand.
26.  Remember that the shortest bridge between despair and hope is often a good ‘Thank you Jesus.’
27.  Laugh.
28.  Laugh some more!
29.  Take your work seriously, but not yourself at all.
30.  Develop a forgiving attitude (most people are doing the best they can).
31.  Be kind to unkind people (they probably need it the most).
32.  Sit on your ego.
33.  Talk less; listen more.
34.  Slow down..
35.  Remind yourself that you are not the general manager of the universe.
36.  Every night before bed, think of one thing you’re grateful for that you’ve never been grateful for before.

GOD HAS A WAY OF TURNING THINGS AROUND FOR YOU.  

 Negative emotions and negative thoughts are bad stress

Negative emotions like depression, hostility and anxiety can be classified as bad stress.  Such emotions will set off a pattern of unhealthy effects on our bodies that will eventually inflict serious damage. This especially increases the risk of cardiac patients. Prolonged stress can also lead to diseases like nervous breakdowns, high blood pressure and even mental illnesses.  Negative thoughts can cause just about the same health problems as negative emotions. Positive thoughts are stress reducers.

Assertive communication is not bad

There are ways to relax after one of those days.  What better way than to be able to just jump onto the machine in the comfort of your t-shirt and convenience of your home! The cost of such equipment may initially deter this from happening but the yields as a long-term investment will just about make you do it. If you buy exercise equipment to use at home sometimes it would work out cheaper in the long run when you consider the high membership fees some of these gyms demand.  

If you are motivated but are put off by those colour-coordinated health buffs and those high membership fees, why not start hunting for a machine that fits your budget. Nowadays, we are spoilt for choice with so many varieties out there in the market. Simply work out your math and read up on how to pick out a machine. 

Do take time to also analyze your fitness goals before you make your purchase. The decision to purchase your exercise machine should always be according to your fitness goals and target muscle group. This will avoid wasting your money on a useless display piece in your home later on.

There are many ways to relax. Exercising at home is sure one great way!

It is agreed among experts that for optimal health, adults should eat at least five daily servings of vegetables and fruits. Vegetables and fruits contain irreplaceable combinations of powerful phytonutrients that are essential to good health.

Although these phytonutrients are essential to good health, only a very small percentage of adults achieve this daily minimum. The US National Cancer Institute and National Research Council have found that only 9% of adults achieve the minimum five-serving of vegetables and fruits.

Vegetables and fruits have higher ORAC* values than any other foods.  By consuming foods with high ORAC* values we can combat aging.  Aging has been linked to oxidative stress of tissues and cells. Consuming the recommended daily requirements of vegetables and fruits helps to reduce oxidative stress and damage of tissues and cells. This, together with time out to exercise and time to relax take it easy can lead to a stronger immune system and better health.

(*Oxygen Radical Absorbance Capacity)

Science has enabled encapsulation of the many nutrients of vegetables and fruits to help in our modern diet and the fast pace of life now. However, how the nutrients are harvested and processed can determine the efficacy of the capsules.  The fast pace of life should not hinder us from getting a better health nowadays with the progress of Science. These nutrients from vegetables and fruits are easily available so that better health is possible for those who want it. 

Relax take it easy to a better health with vegetables and fruits.