“The life of inner peace, being harmonious and without stress is the easiest type of existence.” Norman Vincent Peale

Too much Stress? Stress occurs in most working situations, but the often-conflicting demands of work and personal life can be a major source of stress, worry, and anxiety, both at work and at home. Finding a healthy balance between the two can reduce stress and increase productive energy in all aspects of your life.

So, learn how to recognize the signs that you’re under too much stress, explore the causes of stress, and set priorities so you can focus your energy on what really needs to get done.

1. Stop To Tourself.

As soon as you begin to feel stress coming on, say “Stop!” to yourself. If you have a problem which causes stress and you are under time pressure, you become nervous and you begin thinking in the wrong direction, lots of negative information is in your head, try to block those messages before they can be heard by saying, “Stop!” Repeat the message a few times: “Stop!” “Stop!”

2. Exercise Your Breathing.

Take a deep breath, filling your diaphragm with air. Focusing on breathing helps you to focus on your stress in a different way. Hold that breathe for eight seconds, and then slowly let the air out. Just as the word “stop” blocks the negative thoughts from your mind; breathing overcomes the stress tendency to hold your breath when under stress.

3. Reflect On Problem.

Breathing will give you energy; now you can focus on the real problem, the cause of stress. You can begin to analyze the different levels of thought and to sort out rational from irrational stress responses. You can see the practical situation more calmly and realistically and distinguish your concern thoughts, how they influence and where they come from.

4. Find Solutions.

You can choose to find real solutions after reflecting on the problem. What might have seemed a disaster becomes a manageable problem that you were given the power to solve by identifying your options.

5. Do A Reality Check.

Find out if your worry has any basis in fact. Worry can distort the real situation. Check to make sure if things are really as bad as they seem. Even when there is an actual problem, it may be easier to solve than you think. Often worry is a small problem blown out of proportion by your imagination. Before you let worry consume you, get the facts. Find out what and how big the real problem is.

6. Never Worry Alone.

Connect with those you know will reassure you, not those who might exaggerate your concerns. They can help you see things differently. Talk to someone you trust—a friend, partner, colleague, mentor—about your concerns. Just talking can be a relief, and your listener may even provide some reassurance and guidance.

7. Take Positive Action To Correct The Problem.

Don’t be a victim of worry and stress. Brooding about the problem gets you nowhere. Fix the problem if you can! If not, then make the problem more manageable by making small corrective changes. You don’t even have to solve the whole problem at once—just make a plan and take it one step at a time, solving one part of the problem first and then the next. Bit by bit you’ll overcome the problem and dissolve your worry.

8. Take Care Of Your Body.

Exercise daily, eat healthy foods, and get enough sleep. Worry and stress put a heavy strain on your body. Taking good care of yourself physically not only reduces the level of tension your body is coping with, but it gives you more energy to deal with the problem itself! Maintaining your brain means caring for your body, (cut down on fats, sugar, caffeine, and alcohol), exercise every day (even a short walk will help invigorate your brain as well as your body), and practice relaxation techniques (tune out your critical voice).

9. Relax Whenever And Wherever You Can.

Practice relaxation techniques whenever you start to feel the first signs of tension, worry, or stress. While quick exercises that you can do almost anywhere are helpful, find the time and space for longer, more meditative relaxation—these exercises are more beneficial in the long run.

10. Let Worries Go.

If there’s nothing you can do about a problem (or nothing more, if you already worked on it)—if it’s simply out of your control—then you have to let the worry go. Blow it away, and start a new project, read a different book, walk another path. Give it up to your past and forget about it. This may be difficult to do, but it is worth the conscious effort.

By beginning to take charge, you can decrease your sense of helplessness, increase your power to perceive the problem more clearly and to discover positive actions you need to take to improve the situation or solve the problem, and quickly diminish the worry that was interfering with your ability to function effectively.

“It is health that is real wealth and not pieces of gold and silver.”          Mahatma Gandhi

Laptop sales are at all time high, but in the same time the design of the laptop brings completely new set of ergonomic issues for laptop users. The keyboard and the monitor of the laptops are connected in a very stylish way; it is really impossible to adjust the keyboard and screen height independently of each other. If there could be anyway to adjust the screen up and pull the keyboard out, laptop user would have more relaxed shoulders and more breathing room.

The shoulders, neck, arms, hands and wrist must be in a comfortable position when viewing the screen and when typing. The circulatory system would do the job much more effectively and would be a first step to solving many of the laptop ergonomic challenges.

For example: When you have your laptop on the lap, the neck is bent down to see the screen. In this position the neck is out of it’s natural curve and actually stretches the muscles of the neck the opposite way creating a tension, which can develop into constant pain if not checked early on. The pain may continue on into the shoulder and into the back.

If the laptop is small, then the keyboard is small, right, causing the keys to be closer together and this creates “shoulder scrunch” with tense muscles and reduced circulation. Using the mouse pad in the middle of the small keyboard also scrunches the body.

What you should know about the body, is that it needs extra oxygen when you work at your computer. Just when the body requires it the most, is when it receives less. So, having the right approach to the problem can bring a more comfortable work place and a more relaxed body. Here are some tips to make your work at your laptop more comfortable in the office, at home and on the road:

1.Get an external keyboard.

Connect a full size keyboard and place at a height for your shoulders to be comfortable. Many laptop users are used to work with tensed shoulders, they don’t know how it feels like for their shoulders to be relaxed.

You should check if your table height needs to be adjusted correctly for your body or you may consider the purchase of an adjustable keyboard tray that is installed under your desk.

Exercise: To relax your shoulders, drop your arms down by your side and let your shoulders relax. For deeper relaxation, take a deep breath as you raise them up and then let them drop slowly as you exhale. Now bend your elbows keeping them close to your body. If your elbows are lower than then tops of the keys the keyboard is too high. When positioning your keyboard, be sure your elbows are 1-2” above the top of the keys on your keyboard.

2. Use an external mouse.

Try to use a mouse that lets you work in a handshake position, this will allow you to keep your shoulders open and relaxed. Have your mouse in your luggage, or in your laptop bag every time you leave your office or home. Believe it or not working with a mouse every time you use a laptop makes you shoulders feel more relaxed and comfortable.

3. Use a docking station and full size monitor.

In the office, use a docking station to easily move from portable to desktop use. Your laptop then can just be the CPU.

Many of the docking stations are high off the desk so do not place the monitor on top of the docking station otherwise the head and neck will bend back to view the screen causing neck and shoulder tension.

Move the docking station to the side and place the monitor directly in front of you. Now you can adjust the monitor, keyboard and mouse to the correct height for your body. This will reduce stress on the body by placing the wrists, neck and shoulder in a more neutral position.

4. Place your laptop on a laptop desk.

If you travel a lot, try a laptop desk that can be utilized in the lap for more comfort in airports, hotel room and client’s and branch offices.

These desks can both be angled on the desk to firmly hold the laptop and position the screen at a more comfortable height for the eyes, neck and shoulders. Then a regular size keyboard can be used to keep the arms, wrists and hands comfortable too.

5. Take resting sessions when you work.

If you are a long hours laptop user, it’s recommended to rest every 60 minutes for 5-6 minutes. Resting is very important while working at a laptop due to the extra strains on the body. Rest at least every half an hour for 5-6 minutes. It is best to get up from your chair and move around.This movement steps up your blood circulation and you may notice a change in your breathing.

Take short rests every 5-10 minutes for about 10-15 seconds to increase the recovery time from laptop use. Just stop what you are doing, drop your hands by your side and take a few deep breaths. If you are not typing, relax your arms away from your laptop as much as possible.

6. Take stretching sessions when you work.

To reduce the stress on the body, practice some simple stretches to keep the muscles flexible, allowing your blood and oxygen to get to the tired areas of the body. If your muscles are tight you might want to massage your muscles and then stretch. Or you might even want to get a professional massage! Some companies as I heard have their own massage session in the company building. Try to take advantage of this service (if there is one) when you have some free time.

Simple stretches will release tension from your muscles and relax your body, your body  will get the oxygen it needs.

7. Drink plenty of water.

Water helps to keep the muscles hydrated and wash away the accumulated toxins causing discomfort. What you can also add, is some fresh lemon juice to help increase the cleansing of toxins. Plus it will make drinking water a lot more fun.

8. Practice deep breathing.

Practice deep breathing frequently to get more oxygen into your blood and energize you for your work session. Working with a laptop tends to reduce the breathing capabilities of the body because the diaphragm is crimped thus creating shallow breathing.

9.  Sit on a comfortable chair that supports your body.

Always use the laptop only when you have a comfortable chair that supports your body properly. Correct posture is the best way to prevent discomfort and the chair is the most important component in a desktop setting and it is probably even more important with laptop use. But, don’t forget while seated, do your best to move around as much as possible.

10. Using the laptop on the plane.

When you are using your laptop on the plane realize that the tray tables are often high and will cause you to raise and tense your shoulder muscles. If there is enough room to place your laptop desk in your lap then do it, it’s better than working with your laptop on the tray table.

Try to move your body around while seated and take breaks. Working on a laptop can be treacherous on a plane. The tray table is probably not the correct ergonomic height for your laptop.

11. Listen to your body.

The more you rest, stretch, breath and drink water the better you will feel at the end of the day. Even with all the correct ergonomic products your body wants the personal care.

If your are feeling any weak, discomfort or pain stop whatever you are doing and evaluate what is going on. This is a notice from your body that something is not right. Perhaps it has been two hours since you gave your body some rest.

Resting will decrease the chance of feeling weak, discomfort and will actually increase your productivity. Working for hours on end for days at a time can only go on so long.

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Waking up in the morning with positive thoughts is really important, morning is the most important part of the day. Why? - Because this way it can easily set the mood for the rest of your day! Your mind is most open in the morning and what you put in it will stay in it, until at least the end of the day. It is for this reason that often, if you are awakened by a sound or a song, you may be able to easily recall it again and again throughout the day.

Any negative thoughts you have will shape your subconscious for the entire day. Realize, if you wake up and say today’s going to suck, then it will suck. Your subconscious would be imbued with a belief that “today sucks” and would work with your mental filtering systems and all of your senses to perceive information accordingly. There’s a lot to it, but the point of this article is to give you a list of tips to start your day off the right way, so back on track.

1. Get up fast.

Waste no time in getting up. When you wake up, get out of bed as fast as you can! The best cure for procrastination is action – so if you’re procrastinating about getting out of bed, just force yourself to get up! Jumping out of bed will spike your metabolism, and will end all thoughts of “just lying there” a little bit more. Try to put the alarm clock as far as possible from your bed, this will force you to jump out of the bed and go turn it off, this is a good drive to get you up.

2. Day light.

Bright, natural light is ideal for bringing the most energy to all body systems. The power of light is severely underestimated by most people. But the light can have profound effects upon body chemistry and energy levels. So, the sooner you turn on the lights, or open the blinds preferably, the sooner your body’s systems will increase their energy levels. The longer you keep it dark, the harder it will be to wake up – that simple.

3. Keep your room clean.

Waking up to a clean and organized room has a positive first impression upon your mind. Waking up to dirty clothes and full of dust room might be a negative impact on your mind. This may seem like a bit of a feng shui thing, but give it a try, and you will realize – it does work. It’s easier to leave a room when it’s clean and relatively organized, versus one that is piled high and more “cozy.” Keep your room star, put things away from you’re done using them. It will help. This one may not seem that significant, but believe me, it is.

4. Let the fresh air in.

Open the window. No matter what season it is. Open the window. Your bedroom has sat stagnant all night, void of fresh air, especially if you leave your door closed as I do. When you open the window you create a cross draft to bring in fresh air. You have lowered the oxygen level by breathing the same air in the room at night. However, as soon as you open the window, you bring in fresh air with high oxygen levels – instantly raising your energy level. Even if it is cold outside, open the window just a bit. When it’s cold out, it will have even more of an effect – the cool, denser air will carry more oxygen, and the temperature alone will help you to awaken.

5. Music.

Music might not be too motivating for you as it is for others, but music can really shape your mornings. Turn on music as soon as you can after waking up. Make sure it is something positive and uplifting – as chances are it may become stuck in your head for the rest of the day. Personally, I love pounding trance in the morning – it’s positive, uplifting chords and driving bass last with me all day. Make sure you’re listening to something that pulls you up… not down. Also, if music is not available, any high frequency sound chords can work.

6. Cold shower.

Take a cold shower. Yes, freezing cold is unbearable. You don’t have to do it that way. Start it off hot. Then, after you’re medium-toasty (not well-toasty… it will make you more tired), put it on cold for as long as you can take it. Then, put it on hot for a minute, then cold for a minute. Repeat the hot-cold cycle a few times, this will not only wake you up fast, but it will expand and contract your pores to force out toxins and oils from the night. End the shower with a cold rinse, you want to be cold when you step out… it’s critical, as it will raise your metabolism, and keep it there. Try the cold shower thing for a week – you’ll notice a difference. A long, hot shower depresses your physiological systems and makes you want to go back to bed. A cold, invigorating shower will wake you up – fast. Try it.

7. Breakfast

Before breakfast the first step you need to do is drink a full glass of water before you eat anything. This is essential for your body, if you have an empty stomach the toxins will be flushed down, and pass out with your urine, with no food to absorb them. After a few minutes take you breakfast and do not forget about it. How many times have you heard that the most important meal of the day is breakfast? Your body has been starved for eight hours or more, and breakfast is crucial. Breakfast jumpstarts your metabolism, if you get the proper foods it will actually help you lose weight and stay lean. Go online and look for how to eat healthy or go search my blog for some tips. It’s important if you get the right component need for the body to start right in the morning. Make sure you eat some fruit, some protein, and some carbs.

8.Motivate yourself.

Motivation should be the most important part of any morning routine. In the morning, you need to load yourself with as much positive mental programming as possible. Your mind is most receptive to it in the morning (and at night), and it will shape the rest of your day. Your programming comes in many different forms, and it is our job to help you use it to your advantage.

So, if you would like to have a positive day ahead, you need to start off from the right track. Try to use some of these tips presented above and you will get more energy instantly for the rest of the day.

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Let’s assume you are standing in the “fast” lane of a shop checkout. You see that the third person ahead of you has about 25 items and is paying by check when the signage clearly restricts this isle to 10 items and cash-paying customers.

You, on the other hand, are standing there with a dollar in your hand to purchase a package of chewing gum. The cashier is doing nothing to deal with the situation and, in fact, is having a pleasant chat with him about his life while she is ringing up his items.

If you are like most people, you will probably knowledge angry feelings. Then what should you do? How should you respond?

Three ways to deal with angry feelings:

1. Transform your thinking.

While irritated manner frequently surprise us and come upon us automatically, it is our “self-talk” that makes us more mad. Change what you tell yourself about what is going on, and you can fundamentally change your feelings about it. In our example, try telling yourself things like “Maybe he or she isn’t conscious that this is an fast lane,” or “Actually, a few minutes more won’t matter,” or “I’ll speak to the supervisor about the issue when I have time.”

2. Lighten up and calm down.

Once captured by strong angry feelings, we may become incapacitated and not capable to problem-solve or to get the information we need to deal with the problem. The solution is to calm down before doing anything.
For example, while standing in line, take in several deep breaths. Count to 10. Tell yourself things like “Calm down,” “this won’t be significant tomorrow,” and “I can manage my emotions.”

3. Look for different responses.

Look for diverse ways to react to the situation, before angry feelings overtake you. Perhaps you can still get what you want without displaying angry actions. For example, try simple information giving (”Are you aware that this is an fast lane?”), or self-confident communication (”may I get ahead of you since this is an fast lane and I have only one item?”).
It is almost always better to try alternatives before expressing anger or violent behavior!

Why keep yourself calm?

Because doing so may help you live healthier and longer. Anger is like obesity. It is all over but not good for anyone. In fact, according to a current issue of The Harvard Mental Health Newsletter, “optimistic hearts do better than angry ones.”
In one research, people with normal blood pressure who scored high on a rating scale for anger were almost three times more likely to have a heart attack or require bypass surgery within five years.

The structure of anger.

Most of the time we do not decide to be angry, but somehow we are unexpectedly in the feeling. Often, we don’t know we are angry until we feel it. Anger, which comes from a part of our brain that is very old, can be very short, lasting only a second or two. You can be happy one moment and angry the next. Angry feelings may also go on over a long period of time. If you are angry a lot, but your feelings are not connected to life situations, we call it a “mood.”
Angry moods lead to angry feelings coming on stronger and faster. Once anger begins, it generates changes in our appearance, our face, our voice, and changes in the way we think. It also creates impulses to action.
Sometimes we have thoughts that generate anger. Other times we have thoughts that happen at the same time as the anger. It is also possible for your anger to create thoughts about what you are angry toward.

The different faces of anger.

You may have detected that what “triggers” your anger one time may not do so at another time. Different people may also react very differently to the same event. Some people recover much more quickly than others when irritated by any negative emotion, including anger.
If you are a quick-recovering person, you probably are also better able to control your emotions. However, if you are challenged in this regard, you will need to work harder to develop anger management skills to deal with your feelings.

Angry feelings are a normal reaction to disappointment, or interference with our goals. Yet, we all are different in terms of what actions activates anger in us, how powerfully we respond, and how long it takes us to get back to normal. Learning to change our self-talk, cooling off, and looking for alternative responses are all efficient ways to better manage with angry feelings.

If you have something to add, you can leave any comment below.

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“A custom loathsome to the eye, hateful to the nose, harmful to the brain, dangerous to the lungs, and in the black, stinking fume thereof, nearest resembling the horrible Stygian smoke of the pit that is bottomless” James I of England

When you comprehend that your health is in danger because of smoking or that your finances are very much affected by this, or you were just struck by the idea of giving up, you are very fortunate to know that there are a lot of ways to quit smoking.

The ways to quit smoking are either rapid or slow but sure, they either rely on your own personal determination or on the help of the others. Whatever technique you choose you must be very prepared for the hard period that follows the moment when you last smoked a cigarette. And this is because of the habit to nicotine that once withdrawn from the organism it causes problems.

The rapid wish to give up smoking is known under the name of “cold turkey” and it is the result of a private choice. Among the gradual ways to quit smoking may be enumerated the nicotine replacement treatment, the individual or group therapy, some modern and non-medical methods such as acupuncture, kabala practices and others but also physical exercises.

1. Determination.

The first step towards a successful result to give up smoking is to find a strong motivation. This must be wanted in your own person, inside you. Nobody can influence you that you should quit your vice if you are not really determined that you actually want to do this. And also it depends on you which of the ways to quit smoking best suits you, if you think that you are able to do it on your own or to ask for help. If you want to choose the latter variant you have several alternatives.

2. Nicotine Replacement Treatment.

It is incorrect to say that you are addicted to smoking because in fact you are addicted to nicotine and to the idea of a routine. The moment you try to provide the required quantity of nicotine to which your body was used while you were a smoker all you have to do in rest is to keep your hands busy and to work on your psyche. This way you’ll certainly quit this vice.

3. Individual or Group Treatment.

Probably the most efficient among all the ways to quit smoking is the individual or group therapy. The reason why it is confirmed to be the surest method is that everything happens in an organizational environment and help is provided by professionals who are instructed for this.

4. Modern Techniques.

Acupuncture, hypnosis, laser therapy are some new methods that come in the help of those who want to quit smoking. Due to the fact that they are rather modern tools their efficiency for a one hundred percent success has not been entirely demonstrated.

5. Sports.

Smokers are usually lazy persons as this vice affect their physical resistance. Practicing all kinds of physical workouts is the best way to reestablish the health of your body but it also reduces the desire to smoke. Workouts should not lack from any process of giving up smoking.

6. Find the Will Power.

You should develop a strong will power so that you do not give in to the urge of smoking. Support from your family members is an essential part as they can provide encouragement and support while you make you lifestyle change. You can seek advice from your doctor. You need to make up your mind to quit smoking. For this, you need to organize a list why you want to quit smoking and keep it with you wherever you go. Going through the list will help you to overcome the temptation that you may feel to light up a cigarette.

7. Learn New Techniques to Quit.

It is necessary to learn slow breathing techniques in order to quit smoking. Taking long breaths and slowing exhaling relieves all your worry and overcomes the urge of smoking. Drinking 8-10 glasses of water in a day is helpful in removing toxins from the body. To quit smoking you should avoid alcohol, coffee and high calorie snacks. Finding a substitute also proves a good idea to quit smoking.

Every smoker should decide which of these ways to quit smoking is best for him. If one of them does not function then he should try another one or in order to get the desired results a combination of these is recommended. To stop smoking you need to have patience, as only practicing the tips continuously will help you solve your problem. Try the above-mentioned tips and get rid of smoking.