Tag: stress

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by James Adam

8 Ways to Manage Stress


People

Stress is quite common across the world. Almost everyone experiences it at some point in their lives. Some of the most common causes of stress include poor nutrition, health, money, job pressure & it’s no surprise that we tend to get burnt out. 

After all, many people prefer to get a huge dose of these stressors almost all the time. What is very surprising is that it takes a couple of minutes to reduce stress & that can also take some effort & time. For this, you don’t have to follow a strict regimen or something. With the help of quick stress-relieving activities, it will reduce your stress levels significantly. Start practicing a few of these habits enlisted below & you will be good to go.

Exercise

Exercise is one of the most crucial & beneficial ways you can use to reduce stress. It can seem a bit contradictory but a lot of physical stress on your body via exercising can release mental stress. In fact, if you exercise daily, you are less likely to develop anxiety, depression & other mental health concerns. There are a few reasons behind this:

Stress Hormones

Exercise can reduce the stress hormones of your body by releasing endorphins that act as natural painkillers & boost your mood. 

Sleep

Exercising can also improve your quality of sleep which can get affected negatively by anxiety & stress. 

Confidence

Working out regularly can make you feel confident & competent, which will promote your well-being.

Reduce Your Caffeine

Caffeine is generally found in tea, energy drinks, chocolates & coffee. Some high doses could also increase anxiety. While different people have different thresholds of the amount of caffeine they could tolerate, it makes you anxious & jittery. Even though students can drink coffee in moderation, it may not be for all. Overall, a few cups a day is considered a moderate amount.

Attend A Yoga Class

Yoga is one of the best methods that provide stress relief among all age groups. Even though yoga styles may differ, they all offer you joy in your mind & body. It increases breath & body awareness. A few students have examined the effects of yoga on mental health. It can enhance your mood & may also be effective as an antidepressant drug. However, a few of these studies are limited. Overall, yoga can be beneficial for reducing anxiety & stress. It will also lower blood pressure, heart rate, lower cortisol levels, etc. 

Eat a healthy & balanced diet

Nutrition can also influence cortisol. Though all foods could be enjoyed in moderation, learn to be mindful of the foods that will alleviate the stress symptoms & also help you manage those cortisol levels. Having high added sugar could also lead to elevated cortisol levels. Generally, high sugar diets, refined diets, grains & fats could lead to higher levels of cortisol compared to vegetables, whole grains, polyunsaturated fats & fruits.

  • Dark chocolates contain flavorings that can buffer stress reactivity in your adrenal glands & result in a lower release of cortisol.
  • Whole grains are rich in fiber, polyphenols which could support gut health & stress levels.
  • Legumes & lentils, as they are rich in fiber, support a healthy gut, and also manage those blood sugar levels.
  • Whole vegetables & fruits contain a lot of polyphenolic compounds that fight all cell-damaging radicals.
  • Green tea contains a compound called l-theanine that increases mental alertness & reduces stress. 
  • Probiotics such as yogurt & kimchi contain bacteria & soluble fiber which is good for mental & gut health.
  • Diets rich in unsaturated fats contain a rich source of needs, seeds & fatty fish.
  • Dehydration is a reason behind the increase in levels of cortisol, which makes it important to drink a lot of water all day.

Meditation

Meditation has existed for over 5,000 years and it is considered one of the most beneficial ways to reduce stress, chronic pain, anxiety, etc. It also does an excellent job in improving your sleep patterns, mood & energy levels. In order to meditate, you will simply have to find a quiet & comfortable place, sit down in peace, focus all your attention on a phrase, object, word, etc & then simply let your thoughts come to you

Try Breathing Techniques

By focusing on the way, you breathe, a lot of changes can be made in your stress levels. Breathing techniques are useful in calming the body & brain in a matter of minutes. The best part is that breathing takes no effort, works perfectly & nobody even gets to know that you’re doing them. So regardless of whether you are in a theatre or walking down the street, you can breathe correctly & reduce your stress.

There are many techniques like karate breathing that are useful. For that, all you need to do is breathe through the nose & let the belly fill up your air. Next, count slowly as you keep inhaling. Third, hold it for one second & then slowly breathe through your nose as you keep counting. Another thing you can do is breathe through the nose, inhale calm & peaceful air & imagine that when you are breathing, you are releasing tension.

Make leisure a priority

Leisure is one of the best ways to beat stress. So if you have games, hobbies, or anything else you like to play, make sure to add that to the list. Making time for leisure will help you feel your best. It will allow you to perform better, help you become more efficient, etc. Not just that, you will find joy but will also be able to live your best life.

Go Outside

Research also suggests that Vitamin D does an excellent job in boosting sunlight. It also elevates energy levels & a feel-good factor. It also does wonders for your mental health.

Experts also suggest that being in a time-tested & research-supported manner is a great way to set your emotional balance. It also gives you the chance to step out of your comfort zone & manage anxiety & stress. Washington State University also recently published that when plants are added in the workplace, the subjects exhibited would show a lower blood pressure, which means they were not much stressed.

 


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stress 2379631 640
by James Adam

Harmful effects of stress on a person’s life


People

The tension you feel physically or emotionally is stress. It can occur from anything as simple as having a bad day at work or as traumatic as losing someone you loved. Imagine you get promoted at your office; it will certainly make you happy. However, the thought of having more responsibilities can make you stressed. This kind of stress might seem to have positive effects, but in reality, it negatively impacts your life.

The good news is that there are very convenient and effective stress alleviating objects. One such example is custom stressballs.

  • What exactly is stress?

Stress is not something that is only faced by the poor or unfortunate. It comes in various forms. According to research, the thing which stresses people the most is job pressure and the pressure to earn money. Chronic illness can make you stressed. Arguments, divorce or death of a loved one can be a cause of severe stress.

  • There are different kinds of stress

Did you know that stress is not just as simple as it seems? It can come in many forms and types. The most common type of stress is acute stress. It is the least damaging and you experience it quite a few times in a day. If you are stuck in a traffic jam and get angry about it or if you have an argument with a colleague and get mad about it, that is when you experience acute stress. Chronic stress, on the other hand, occurs because of immense emotional pressure or burden which you ignore for a long time. It deeply damages your body and occurs due to any kind of change in your life. The change can be losing your job or increment in your bills and expenses or due to some illness or injury.

  • Basic effects of stress on your body

If you are suffering from insomnia, anxiety, irritating behavior, depression, upset stomach, chest pain, muscle pain or any such thing, then do not directly declare that you are ill. The effects stress has on your body may resemble those that you have when you are ill. If you have a cold, this does not imply that you are sick. Prolonged periods of being stressed make you prone to catching cold and other infections. This simply means that stress directly affects your immune system.  Stress can be a reason for even a simple headache. It has been proved that children who grow up stressed tend to have mental health issues.

  • Gritting teeth and stress-eating are one of the most common things

How do you react when you are angry? If you are one of those people who grit their teeth when they are stressed, then there surely is some bad news for you. Consciously or unconsciously when you grit your teeth, it harms your jaw and can wear your teeth thin. Imagine you work so hard to shed those few extra pounds and all of a sudden you experience certain life-changing events, and you are stressed, and you overeat. Scientists say that many people start overeating when they are stressed. When you have stress, your cortisol levels rise, which results in craving for sugary and fatty foods. Food acts as a way of comfort when you are stressed. Chronic stress can make you overweight, and you might have to face severe consequences. In some cases, people are found to undereat when stressed. This is equally dangerous as it can result in dehydration, dropping of sugar levels, etc.

  • Stress gives you cardiac and respiratory problems

When you are stressed, you try to breathe fast to send blood to all parts of your body. This damages your respiratory system, and if you already suffer from asthma or any other breathing problem stress might make it worse. Stress hormones tighten your blood vessels so chronic stress can give you lifetime high blood pressure problems. Over time, as your heart works more and more because of stress, it becomes weak and chances of you having a stroke or heart attack increase.

  • Your digestive system has to endure so much when you are stressed

When you are stressed, your body makes extra glucose. If you tend to remain stressed for longer periods, then your body fails to use that extra glucose, and you can end up having diabetes. Lack of oxygen flow to the stomach, rapid breathing, and increased heart rates can upset your digestive system. It is normal to experience diarrhea, nausea, and vomiting when stressed.

  • Your muscular system and your immune system become very weak

When you are stressed, you might not want to exercise. This makes your muscles, even more, tighter giving you headaches, shoulder pain, and body ache. In the short run, stress helps in boosting your immune system, which makes it heal wounds faster. However, in the long run, your immune system gets weaker when you are stressed, and it loses the ability to fight bacterias. Hence, you are more susceptible to catching viruses. When you are stressed, you may experience a mixture of feelings such as frustrations, anxiety, anger, fear, and at times, these feelings might come on each other and make you feel sick or ill. A person’s emotional state can be very bad when they are stressed out.

  • In general, your behavior changes a lot when you are stressed

Stress makes you feel exhausted at all times. You become less productive at work. You tend to waste your time doing useless activities. Stress might keep you angry at all times. Even the slightest inconvenience can ruin your mood, and you start shouting on people around you. When you are stressed, you stay grumpy more often, and it affects your professional as well as personal relationships with people. Your body might ache all the time, and you might have more than a few sleepless nights. You suffer from severe insomnia when you suffer from chronic stress. If one person in a family is stressed out about something, the chances are high that other members get stressed out about it as well.

Conclusion:

Some people might say that they perform their best when they are under extreme stress. However, the truth is far from that. Studies have proved that stress does not positively impact your productivity or your behavior. Stress is a part of life, and it is not possible to avoid being stressed for your whole life. However, steps can be taken to avoid getting caught up with small problems that can easily be ignored. For chronic stress, the best way to get better or recover is to visit a psychologist or go for therapy. If you have anger management issues or tend to stay extremely stressed, then you should consult your doctor.

by James Adam

10 Stress-Free Moving Tips for Your Next House Move


Lifestyle

Moving can be one of the most stressful things we do in our lifetimes. Reduce that with these 10 stress-free moving tips for your next house move.

While the prospect of moving to a new home may be exciting, the actual moving experience is rather stressful. There’s so much to do.

And there’s a lot to remember such as contacting your utility companies so when you move, you have your heat, electricity, and internet all working.

Then there’s the packing and unpacking. It’s exhausting work that can take several days to complete. But stress-free moving is possible.

It’s all about creating a working plan. We can help. Keep reading to learn 10 stress-free tips to help your move go smoothly.

  1. Stress-Free Moving Starts With a Plan

A stress-free move only happens when you plan ahead and plan properly. There are too many tasks you need to accomplish to rely on keeping it all in your head.

Make a list of all the companies you’ll need to contact regarding your move. That includes utility companies for heat, electricity, and water.

But don’t forget about your credit card companies. And the post office. For $1 you can do a change of address on their website, which saves you a trip.

Write down what tasks you need to handle and when they need to be completed. Then mark off each task when they’re finished.

  1. Create a Budget

Moving can get very expensive quickly. If you’re looking for a move that’s stress-free, create a budget.

See what you tasks you can do on your own. Check the grocery stores for free boxes. Use your sheets, towels, and blankets to wrap breakable items in.

Ask friends and family to help you pack and move. Don’t forget to budget in expenses you may need after you move such as new shower curtains.

  1. Hire a Great Real Estate Agent

Finding a new place to live is stressful. But when you work with a great real estate agent, he or she makes the process simple.

An agent can help you choose which area to move to. They can also help you find a place that’s within your budget. You can use this website to get started.

Trying to do everything yourself is stressful and difficult. Don’t be afraid to outsource tasks someone else can do better.

  1. Work With a Reputable Moving Company

If you’re short on time or energy, the smartest thing you can do is to hire a reputable moving company to help you move. Hiring stress-free movers is a great idea for anyone who wants to do as little work as possible.

Movers can pack up your entire home without you lifting a finger. And they can unpack your belongings in your new home.

  1. Start Early

The more time you have to plan out and execute your move, the more stress-free your moving experience will be. Don’t wait until the last minute, give yourself plenty of time to get everything done.

If you are packing yourself, give yourself time to go through everything. Take short breaks to ensure you don’t get worn out.

The earlier you start, the less likely unexpected problems will arise.

  1. Purge Throughout the Entire Process

The longer you live somewhere, the more stuff you’ll accumulate. Since you have to go through your stuff to pack it all up, you might as well start purging as you pack.

Do not bring anything with you that you no longer like, use, or need. If there’s no room for something in your new place, don’t bring it.

Find places where you can sell your items to help you finance your move. Donate, recycle, or trash whatever you can’t sell.

You’ll probably find more items after the move you find you don’t need in your new home. Continue to purge as you unpack.

  1. Expect the Unexpected

If you really want a stress-free moving experience, expect that something unexpected will happen. Accidents happen. People forget to bring items.

Your moving truck could get stuck in traffic. The cable person may forget to show up.

Bad or unexpected things happen. If you go into your move expecting something will happen, it makes it easier to process. Take deep breaths, handle what you can and then and then move on.

  1. Stay Hydrated and Eat Healthily

One way to ensure a stress-free move is to stay hydrated and eat healthy foods. Your body needs healthy foods to help it stay energized.

Drink plenty of fluids to stay hydrated. Purchase bottles or jugs of water to keep on hand while moving. Pack healthy snacks like fruits and vegetables to grab when you get hungry.

Aim for eating a snack every few hours so you keep away cravings while keeping up your energy.

  1. Label Everything

There are fewer things more stressful than having no idea where any of your stuff is. Whether you let someone else do the packing or not, label everything so you know where it is.

Keep track of how many packed boxes you have for each room. Have a general idea of what’s in them.

That way, if you need something immediately, you know where to find it. Also, at the end of the move you’ll immediately know if something is missing.

  1. Pack a Box of Necessities

Even if you hire movers to unpack your items, there will still be at least two days where you don’t have access to most of your items. That’s why it’s so important to pack your own bag of necessities.

Anything you absolutely need access to should be packed in this bag. Here’s a general list of items you should pack separately and keep with you:

A few days clothing, including socks, underwear, and something to sleep in. Pack your cell phone and the charger plug.

Your toiletries such as toothbrush, glasses/contacts, feminine hygiene products (if needed), shampoo, conditioner, and soap. Any paperwork related to the move and cash for tipping or necessities should also be kept separate from everything else.

Items to Have in Your New Home

Before you move into your home, bring in a few items to ensure a stress-free move. A first-aid kit is a great idea to have handy in your new home in case someone cuts themselves.

Also, make sure you have soap, toilet paper, and paper towels handy in your new home. You’ll be grateful to have these items when you or the movers need to use the bathroom.

Think Positive

While 100% stress-free moving probably isn’t possible, there’s a lot you can do to manage your stress. Take deep breaths and frequent breaks so you don’t get overwhelmed.

by Incredible Planet Staff

How Stress Management Can Keep You Healthy In Body And Mind


People

Stress is a silent killer, a lifestyle-related disease that deprives people of physical health and mental wellness. It has become a part and parcel of modern lifestyle where personal relationships are strained and workplaces are full of professional pressures. It can result in a variety of physical and psychological diseases which result in poor quality of life and sometimes even affect longevity. From something as trivial as a common cold to major health issues like heart disease, hypertension and depression, there are countless problems that stress can cause in the long run. Seeing the ill-effects of stress, it becomes important to reduce and manage it well so that you can live longer and healthier. Let us understand the science of stress and the significance of its management to keep you healthy in body and mind.

Stress: The Enemy That Lives Within

Stress is like an enemy that lives inside you. It shows no symptoms like other diseases do but there are many ways in which it can affect your health and quality of life. When you experience stress, your brain undergoes physical and chemical changes that have an adverse impact on its functioning. In such an event, the levels of chemicals such as dopamine, epinephrine and norepinephrine inside the brain get elevated. This results in the stimulation of the adrenal glands and they release higher amounts of adrenaline, a hormone that triggers “fight-or-flight” response in humans. Higher levels of adrenaline cause physiological effects such as high blood pressure and rapid heart rate. Chronic stress can lead to repetition of such events and cause serious health issues such as hypertension, heart disease, stroke, asthma and stomach ulcers, if left unmanaged over time.

Effects Of Exposure To Prolonged Stress

Prolonged exposure to stress can lead to a variety of physical and psychological diseases, which can prove to be life threatening if not resolved in time. Hence it is important to be aware of these problems so that you can control them before they do great damage.

Physical Effects: Scientific studies have proved that chronic stress can contribute significantly to the risk of major conditions such as heart attacks and cancer. In the short term, it can cause problems as common as cold and flu, headaches, migraines, musculoskeletal conditions, stomach upset, constipation, heartburn, nausea, and more. However, the impact gets accumulated over a period of time and builds up into more serious health concerns for those exposed to ongoing stress.

Psychological Effects: Besides physical diseases, stress can also lead to a series of mental and emotional disorders, such as anxiety, phobias, depression and panic attacks. With emotional stress, people tend to lose clarity of thought and find difficulties in thinking, concentrating and decision making. Some even lose their confidence and battle with feelings of insecurity. People come across problems like irritability, impatience and frustration which can result in change in social behavior and cause relationship conflicts. Even tough psychological issues are not indicated by major symptoms, they are more challenging to detect and handle.

Significance And Techniques of Stress Management

Seeing the array of physical and psychological illnesses that stress is associated with, you should look to keep away from stress. Stress management is imperative to good health and overall wellness of the body and mind. For this reason, several stress management techniques are recommended for all. Here are some of the techniques that Healthy Leader suggests to enable reduction of stress in your daily life:

  • Meditation is one of the best ways to alleviate stress and negativity. Disconnect with everything around you and focus on relaxation with techniques such as yoga, deep breathing and concentration. Experience the energies flowing within and relieving the body and soul of all the pent-up stressful emotions.
  • Cultivation of positive feelings such as compassion and honesty give you the strength to cope up with adverse situations and motivate yourself with self-worth and happiness. Positive thoughts leave no place for negative ones and clear out stress from the body and mind.
  • Indulge in a healthy lifestyle which comprises of nutritious food and regular exercise. Eat light and healthy diet comprising of fresh fruits and vegetables. Take long walks or go for swimming or cycling. Some people find stress relief by exercising at the gym. Drinking plenty of water also helps as it removes stress-causing toxins from the body.
  • Taking adequate sleep and rest is also important as they recharge your body and mind. Let go of worries about situations that are not in your control.

Small changes in your everyday can give you a lot of benefit by relieving stress and anxiety. Follow these simple and easy-to-follow stress-busting techniques and live healthier and happier. Don’t hesitate to take medical assistance if these measures do not work.

by Incredible Planet Staff

Acupuncture Brisbane: Choosing The Right Provider


People

It is well known that acupuncture can be used to treat a wide range of symptoms and conditions with the human body. It doesn’t matter if they are physical, mental or emotional because varied examples of the things that acupuncture Brisbane can be applied to help include sleep difficulties, stress, anxiety, headaches and migraines, most kinds of musculoskeletal pain, as well as digestive problems, fertility, skin complaints, depression, menopausal symptoms, fatigue and back pain.

Acupuncture is long proven to help with successfully treating each and every one of these issues, from specific health problems such as fertility issues, to the reduction of stress and anxiety levels. Acupuncture can also simply be used to improve general health.

Its particular strength is the ability to help with issues that have no definite or conventional medical diagnosis. These are often treated in tandem with other natural medicinal treatments such as naturopathy and remedial massage. Physical, mental and emotional complaints are all treatable, and an indication of acupuncture’s ability to see the presenting complaint as well as the person’s health holistically is a huge benefit. Acupuncture treatment will generally target the root cause instead of targeting individual symptoms in isolation. Ultimately it is effective for a huge range of acute and chronic problems.

Good acupuncture practitioners will take a good in-depth look at a person’s health issues and consider all aspects of their life. Emotional health can have one of the largest effects on your lifestyle, work and relationships. This in-turn affects physical health so treatment programs are often created for a wide variety of musculo-skeletal, digestive and stress-related issues. Treatments are best delivered in relaxing, therapeutic and refined environments.

We have also seen great success in the treatment of fertility issues and in support of IVF treatments. Most patients will require support during IVF and ICSI. This is also to help conceive naturally and for continued support throughout their pregnancy.

Often highlighted first, it is important to realise that acupuncture has been used for centuries in the Eastern Medicines of China and Japan and has been used in support of modern medical advances. Subsequently many people turn to acupuncture for help.

Possibly the most natural form of healing, acupuncture looks to achieve ‘functional balance’. This is a state which enables a person’s body to engage in its healing response to the maximum that nature allows. Engaging with the body and mind holistically is the strength of acupuncture.

by Incredible Planet Staff

6 Tips to Stay Fit With Modern Lifestyle


People

Our modern lifestyle presents a lot of challenges to the health-conscious individual, particularly when you work in a high-stress environment or spend a lot of time dealing with people. Because our work takes priority over a lot of things in our lives, we’re bound to overlook our own health in the pursuit of personal success. Exhaustion and stress are major causes of declining health in today’s adults and a major cause of low productivity. In order to function at your best and keep a clear mind all day, you may have to make a few adjustments to stay fit.

Here’s where to start:

  1. High water intake

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For a person who works in a physically-demanding environment a small amount of dehydration can cause a significant drop in performance. When you’re moving around all day, you’re using more water than somebody who’s working at a desk; and if you’re not hydrated then your mental performance will be reduced and your body will lose strength faster.

It is recommended that you start your day by drinking warm lemon water as a way to flush out toxins from your body and improve digestion. It might take a while before you’re able to drink the recommended eight glasses of water per day, however you can start out with a few glasses and then gradually increase your water intake to a standard level.

  1. Eat breakfast every day

A good breakfast starts you off at a high level, giving you the energy you need to face the day ahead. You need a healthy breakfast to balance your sugar levels and maintain proper weight, and also as a way to prevent food cravings during the day. Make sure your meals are packed with a minimum of three out of the five food groups. Cereals, whole grain breads, low-fat dairy products, and fruit are good choices. When you take a high-fiber cereal with low-fat milk or yoghurt it can reduce your body weight in the long run.

  1. Exercise

As an adult, you should strive to spare 30 minutes of your day to perform simple exercises. Exercise is good for increasing oxygen levels in the blood, burning calories, and rejuvenating cells; which leaves you feeling stronger and refreshed. There are plenty of options for a 30-minute workout; for example you can jog, run, walk, go swimming, or join a gym where you can get help from a trainer. It’s important to stay motivated as you start your daily exercise routine, and you can do this by joining workout groups in your area to meet people who can help you achieve your fitness goals.

  1. Follow a healthy diet

Many of us find it difficult to stick to a healthy diet because we’re constantly surrounded by sugary and oily food that makes us feel good. But the dangers posed by eating the wrong food are serious and far-reaching. You current health is determined to a large extent by the food you eat, so a simple way to prevent disease is to eat healthy meals every day. Vitamins and minerals are the key to a strong immunity and healthy development, and a lack of proper nutrients jeopardizes your body’s ability to ward off diseases. A healthy diet consists of the right combination of proteins, carbohydrates, fruits, vegetables, dairy products, and healthy fats. Remember to:

  • Eat light meals
  • Avoid biscuits, store-bought cakes, breads, and flour
  • Eat more buckwheat, brown rice, spelt, and quinoa

  1. Reduce stress

Stress causes the body to release high levels of cortisol which is fine in smaller doses but when it stays in your blood in elevated levels it can cause changes in your body. Here’s how the stress hormone cortisol affects your body:

  • It limits your immune system’s ability to prevent diseases and opportunistic infections
  • Interferes with your metabolism
  • Causes food cravings – particularly sugary and fatty food
  • Causes heart disease
  • Makes you prone to ulcers, depression, and stroke

Yoga is effective at relieving stress and enhancing blood flow. Simple meditation exercises can help you become more grounded and empowered to face your daily challenges – and if you can spend some time in nature, that can also reduce stress.

  1. Get enough sleep

Sleep allows your body to heal and a regular sleeping schedule keeps you healthy in the long term. Healthy sleep plays an important role in maintain mental and physical health, quality of life, and improving performance. The way you feel when you’re awake is determined to some extent by how well you sleep.

Adults need between 7 and 9 hours of sleep to function at their best, and children need even more sleep. A good night’s sleep also improves our learning skills, cognitive function, skills like playing the piano, handling machinery, and making good decisions.

by Incredible Planet Staff

How to use Mindfulness Meditation to Cope with Work-Related Stress


Lifestyle

In the United States, recent reports have indicated that the menace of stress is rising and it is affecting more workers. While it is difficult to avoid stress entirely, everyone should make efforts to overcome stress because its consequences are not good.

People contending with stress experience health conditions such as high blood pressure, heart diseases, obesity, diabetes, etc. it is also the cause of emotional and psychological issues. Stress is usually accompanied by worry, insecurity, and the individual will end up living an unhealthy and unfulfilled life. There are however some useful solutions that can be used to overcome stress.

Mindfulness meditation has been proven to be effective against stress. The following suggestions will help you adopt mindfulness meditation as an effective way to cope with stress in the workplace.

Adopt a pattern that allows you to meditate regularly

Meditation should be approached from the perspective of living in the present. Forgetting all worries and the past events, while focusing on your rhythmic breath promotes your attention to meditation. This is the principle of the mindful meditation

Gaining control of your mind to focus on only the positive is one of the benefits of mindfulness meditation. To get started you need to find a place where you can sit quietly for a few minutes. Close your eyes and listen to your breath. Feel the air on your skin as it passes through your nose. Count your breaths from one to five silently in your mind. Counting should be repeated while maintaining the position.

You should continue counting even when you experience a distraction. Regain your focus and continue counting. After few minutes, your mind will attain a slow, calm state.

Mindfulness meditation can be enhanced by placing a figurine of Buddha in your meditation room or area. The Buddha figurine is known to inspire inner peace and strength. It will help you achieve the meditation state and the accompanying feelings. The use of meditation figurines is to help you attain a higher level of peace, relaxation, and serenity.

The essence of mindful breathing

One of the best ideas from mindful meditation is that you can practice mindful breathing anywhere and at any time of the day. All you need to do is to take three to five mindful breaths and then continue with your tasks. Mindful breathing simply means your concentration is on your breathing while your mind is free from other thoughts. It helps you remain calm when faced with disturbing situations by slowing down your mind to prevent agitation.

Frequently engage in mindful walking

Walking is another great time to meditate. You can take out some time while walking to practice mindful walking. Following the same principles as mindful breathing, focus your concentration on your steps without heading in any particular direction then slow down your pace. By slowing down, you compel your mind to become calm.

Benefiting from deep listening

A total focus on what people are saying without letting your mind wander is your goal in this exercise. By practicing deep listening, you can improve your communication and relationships with people who will appreciate your interest in listening to what they are saying. Deep listening is also regarded as a form of respect, and it helps to promote healing and internal transformation.

 

by Incredible Planet Staff

Amazing Soul-Soothing Japanese Sightseeing Spots


Places

It’s no wonder that after the unbelievable amount of work you do throughout the year, you feel maxed-out after a while. You’re a human being, after all, bound to reach a breaking point every now and then.

It is in these moments, when you’re feeling down and out, that you should consider going on vacation so you can relieve all the pent-up stress. No need to overthink it. Just act spontaneously, pack your bags, and head over to one of the most beautiful places on the planet: Japan. I’m here to help you make the most out of your trip, by narrowing down the following must-see locations.

Kyoto’s Arashiyama Grove

Sometimes, the best way to feel alive is by going to your roots and connecting with your inner-self. A silent stroll through a quiet, calm natural scenery can conduct such magic. Arashiyama’s spiritually enlightening bamboo forest is the perfect spot for letting go of your tensions and meditating. Its trails are about 500 meters long, and are lined on both sides by towering bamboos, which then lead to a famous shrine and a temple. You can reach the Saga-Arashiyama Station by train, then cycle your way up the trails. This grove has served as creative inspiration for Hayao Miyazaki in his world-famous Japanese animated films, which you can stream right on your high-definition Xfinity TV, if you want to see the lush greenness before experiencing it.

Kyushu’s Gokase River

In the prefecture on the southern side of Kyushu Island lies a quaint little town with a wonderfully vast river, mystic waterfalls, and weeping cherry blossom trees. During the summer, you can go on an exhilarating kayaking adventure on the crystal clear Gokase River, and get the rowing experience of your life. Or you can trek through the place and dive into the refreshing waterfalls, which hide away in nooks you’ll want to explore. If it is winter, snowboarding and skiing will get your energy right back up.

Hida Takayama’s Street

If you’re looking for an escape from your gritty reality, plunge into the fantastic culture of Hida Takayama. A walk through Sanmachi Street presents a preserved chunk of Japan’s splendid Edo period when it was at its highest. Dark-wood houses of magnificent architecture line the broad street. There are coffee and sake stalls, plus shops selling antique trinkets. All you need to do is cross the bridge and lose yourself in a magnificent past picture of Japanese culture.

Kinosaki’s Onsen

Water is a healing element. It has a curious way of untying many of the knots which build up in your body over time. Just let it wash over you, and take all your frustration away. And what’s better than visiting a Japanese town built on the very concept of onsen (hot spring revitalization)? Once there, you can get a full body massage, relax in the hot springs, walk around in a yukata (light kimono) and geta (wooden clog sandals), eat the traditional food at the ryokan, and calm yourself by taking in the natural scenery.

Hokkaido’s Furano Fields

There’s something about flowers which make them so attractive. Either it’s the color, the texture, the scent, or perhaps it’s all of these factors. Together, they appeal to our senses more than anything, setting our imagination on fire. Hokkaido’s Furano Fields leave precisely this impression on one’s soul. Wherever you look, there are endless fields of flowers, especially the soothing lavender. Take a walk through them, or a bus ride, and you’ll definitely not regret it.

So if you’re stressed out, stop waiting around and get your adventure on! Visit these Japanese natural sanctuaries, and give new strength to your depressed spirit.

by Incredible Planet Staff

Why is it Important to Breathe Properly to Help Anxiety


People

Breathing is something that we usually don’t think about, it is natural process and people rarely ask themselves are they breathing properly or not. Most of us just assume that we do. Now, the truths is that we might be breathing too deeply, or just taking too shallow breaths, either way it is not a bad idea to pay attention to the way we breathe for time to time since there are certain situations in life when our breathing can be crucial for resolving a health issue.

Using breathing to battle anxiety

There are different levels of anxiety, for some it occurs periodically and is triggered by a particularly stressful situation. For others it is more constant and can be quite debilitating to a point where it disrupts their everyday life. One of the main symptoms of anxiety, apart from rapid heartbeat and chest pains, is shallow breathing. This particular symptom can also be associated with panic attacks which are usually preceded by a high level of anxiety.

Now in order to help your body get out of this uncomfortable state, it is very important to learn to control your breathing and to use it as tool to overcome the feelings of discomfort. By taking control of your breathing you will be able to keep your anxiety at bay which will have an overall positive effect on your quality of life.

Now let’s see how we can learn to control our breathing.

Be mindful

In this case mindfulness means being observant of the changes in our breathing pattern. So as soon as your breathing starts to speed up and your begin taking shorter breaths you can asses that your anxiety is kicking in, and you can be ready to nip it in the bud.

Slow it down

Now that you are aware of the changes in your breathing it is time to take charge and start slowing it down. Slowly start taking control, make sure you take your time for each breath, around five seconds to inhale, hold the air in for two and then another five to exhale. Counting in your head is also a great way to distract your mind from whatever is causing your anxiety. So slowly inhale and exhale, repeat this pattern until you heart rate slows down and gets back to normal.

Long term management

If you are fighting anxiety on  a daily basis your body might have gotten used to taking shallow short breaths, and this is something that you will need time to correct. In this case you need to fight the cause not the symptom. Include yoga or meditation in your everyday life. Both of these focus on breathing exercise and will help your body remember the proper breathing regiment. In addition you will also be able to learn how to steady your mind which can do wonders for your anxiety.

Other breathing issues you should be aware of

While breathing control exercise can do wonders for anxiety and the shallow rapid breathing associated with it. There are other breathing disorders that require additional help to control. One of them is sleep apnea, is a common disorder in which breathing repeatedly stops for 10 seconds or more during sleep.

This deprives our body and brain of oxygen and can cause people to awake briefly several times during the night resulting in some cases in chronic fatigue. There are numerous possible causes of sleep apnea, but what matters is that people suffering from this disorder get help straight away since long term health consequences might be severe.

This article has shown you how important breathing actually is, and that we should not take it for granted. Being able to take long deep breaths and sleep through the night is a luxury, one we should not take for granted.

by Incredible Planet Staff

6 Ways to Stay Fit Even When You’re Busy at Work


Lifestyle

Being busy shouldn’t stop you from finding ways to stay fit. In fact, if you are juggling multiple roles and responsibilities in your work and personal life, then you should prioritize your health even more.

You would not be at your best at the office and at home if you are sick or stressed.

Here are some smart hacks to help you stay fit even when you’re busy:

  1. Hydrate

Our bodies need water for it to function well. The well-documented benefits of staying properly hydrated include better digestion, stronger immune system, and improved focus.

Drinking water could also help you achieve your weight loss goals, so make sure you get enough of it every day.

One way to make sure that you drink enough water is to bring a portable water bottle with you so you can easily refill it and rehydrate wherever you go.

If you hate the taste of bland water, mix in fresh fruits into your water to give it more flavor, encouraging you to drink more.

  1. Stay Sober and Clean

Stress from work can tempt one into taking performance enhancing supplements and drugs. However, taking those will only be harmful in the long term.

Thus, it’s important to keep healthy and not have any harmful substances in your body.

If you’ve been exposed to any toxins, you can use proven detox kits to get rid of those chemicals and purge your body clean.

  1. Meditate

What does Oprah Winfrey, Tony Robbins, and Eric Rippert have in common? Aside from being prolific in their respective fields, these three professionals practice meditation.

Meditation works like a detox kit for the mind and soul. It can reduce stress, improve focus and boost the immune system.

You can easily practice meditation on your own, wherever you are. You can start your morning by spending about 10 minutes meditating and preparing your mind and body for the day ahead.

Another simple way to integrate meditation into your busy lifestyle is to take quick breaks between work and do breathing exercises.

  1. Batch Prepare Your Meals

A balanced diet is key to staying fit, but there are so many ways you can sabotage eating healthy.

For example, your busy schedule during the week may make it impossible for you to prepare a healthy meal each day, and so you end up eating processed meals and fast food.

To overcome this unhealthy habit, plan out your nutritious meals in advance, then batch cook them over the weekend.

Store your food in portable containers so you can simply grab and go when you’re rushing to work in the morning.

  1. Do Exercises at Home

Regular exercise will help you stay in shape and manage stress from your busy lifestyle. Don’t worry if your schedule is too hectic or don’t have the budget to get a gym membership.

There are plenty of exercises that you can do in the comforts of your own home and without the need of complicated workout equipment.

Burpees, for example, are a great way to burn calories and strengthen your muscles. You can easily do these for half an hour in your living room.

Other simple exercises you can do at home include crunches, sit-ups, and push-ups.

  1. Get Enough Sleep

The negative effects of having poor quality sleep include anxiety, lack of focus, and decreased cognitive abilities.

Plus, when you do not get enough sleep, your body makes up for the lack of energy by making you eat more food.

Prioritize good quality sleep, especially when you have a lot of things on your plate. You can do this by making your bedroom inductive for sleep, such as removing any gadgets and television and by installing a white noise machine.

  • Stay Healthy, Live Long, and Prosper

Don’t let your busy schedule get in the way of your health. An unhealthy life is a short life.

Always maintain good health so that you can reap the benefits of your work.

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by Silvia Watson

Could Your Old Mattress Be Ruining Your Life?


Lifestyle

Sleep helps your body repair damaged cells and restore all the energy you have lost during the day. There has been much research on sleeping habits that show that the duration of sleep is irrelevant as long as the quality is consistent. Sleeping for 8 hours at a stretch will not rejuvenate a person when they are waking up every 30 minutes from backaches and cramps. The quality of your mattress can and will determine the quality of your sleep.

A fascinating study from the National Sleep Foundation shows that over 90% of Americans know that sleep quality depends on their mattress qualities directly. However, they do not actively take an interest in the making of the mattresses or the reviews before buying. They end up choosing a mattress only by their price range. When the reality is, you can apply mattress discount coupons during your purchase to experience unbelievable discounts on the best beds of 2017.

Is your old mattress already challenging your health? It is time to find out.

You are getting frequent allergy attacks

Old mattresses collect dust, dust mites, dead skin, animal dander and almost all kinds of organic matter that can trigger those nasty allergies. Since you are exposing yourself to a new flurry of allergens every night, it is likely that your anti-allergic are not working any longer.

You are always feeling stressed

In case you do not know what stress feels like, touch your neck. Are all the muscles in your neck and shoulder sore? Does it hurt to work the usual amount? Old mattresses significantly increase the physical stress levels. It, of course, contributes to mental stress, and that interferes with your productivity.

Is your partner complaining of your snoring?

Old mattresses often fail to provide enough support for the back. Even when you are sleeping sideways, the mattress cannot provide even support to your limbs. While snoring is not uncommon, it is a sign of developing respiratory problems and cardiac problems. Your mattress can cause improper inhalation and exhalation of air when you are sleeping. In case you are snoring loudly every night, it might be time for you to consider investing in a new mattress.

Lack of sleep can be responsible for your forgetfulness

Sleep helps your brain convert short-term and long-term memories. The REM or Random Eye Movement phase of sleep nurtures the part of the brain that stores all the long-term memories. Your brain enters REM when you are in a deep sleep. So, unless you are comfortable on that old mattress, you are not giving your mind enough juice to store all those important memories. Want better grades? It is time to get a new mattress!

Apart from everything else, mattresses can determine how fast you age. Beauty sleep is not a myth. Deep sleep helps your cells regenerate and your lines disappear. A good bed can determine the way you feel, function and look. What are you waiting for? Search for magic discount codes and find the mattress for eternal good health today!

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by Incredible Planet Staff

Spa Visits: Are They Worth It?


Lifestyle

With the rising levels of stress in our everyday lives, many of us wish for an escape where we can rejuvenate and connect with our inner being more effectively. This shutting off from external stimuli can not only help us recover physically, but also help us to achieve an inner sense of calm and equanimity.

This urgent need to ‘escape’, especially in urban scenarios, is becoming an evident reality, and can be addressed through the use of modern getaways like spa’s and other therapeutic centres.

Traditionally spas have been viewed as places where the rich and elite go to unwind and relax. However, this simply is not accurate and pretty far off from the truth. Many studies have shown that spa treatments can deliver users with a plethora of benefits, some of which include deeper relaxation, self-reflection, detoxification/ body cleansing and other beauty based results.

Modern-day spas have also been found to cater to a large range of health – promoting experiences. Lastly, the nurturing touch of a skilled therapist can outweigh any benefit that can be achieved through a massage chair or some other such device.

Some of the core benefits involved:

(i) Stress Alleviation: various studies conducted in relation to stress and anxiety has shown that saunas have the ability to relieve symptoms of pressure, nervousness from our systems. This helps in increasing our cognition and overall mental sharpness. Visitors from some of best spa in Sydney have reported feeling lighter after a simple 40 minute session at their local therapy centre.

(ii) Blood Circulation: a simple massage at the spa can help in losing the knots in our muscles and tendons that might have occurred due to various stress based factors. A clinical trial has demonstrated the circulatory efficiency of our body can be increased up to 37% through regular use of heat based treatments. Thus, for anyone looking to regulate their blood pressure levels, a weekly visit to their local spa is advisable.

(iii) Serotonin Release: this hormone is also called the ‘happy hormone’ by experts, and is known to induce a sense of well being and calmness into our bodies. It actively works to elevate our mood states, thereby allowing us to feel calm and collected through all our daily work related activities, and in addition to that it works well to reduce stress levels.

(iv) Physical Recovery: this aspect of spa treatments is often overlooked but can be of great service to us. For example, many athletes from AFL club Sydney Swans have utilised the use of day spa sessions wherein the players are made to undergo various massage based/ heat treatment therapies to help their bodies recoup from physical wear and tear.

(v) Structural Pain Relief: while all of the above mentioned benefits are associated with internal health optimisation, regular spa visits have also been found to greatly help the elderly with their mobility needs. Clinical data has pointed to the fact that steam baths can help people over the age of 55 manage various chronic conditions such as arthritis, sciatica and muscle spasms. This results in lesser pain and increased movement.

Beauty related Benefits.

While we have discussed many physical benefits in the previous section, here we will look at all of the beauty based results we can obtain through regular spa visits.

  • Weight Management: body contouring services that are currently being offered at many of the best day spas around the world can help users keep extra pounds off their bellies, thighs and other problem areas.
  • Skin Cleansing: a regular facial can help in gently exfoliating our skin, thereby promoting cellular rejuvenation, pore purification and increased skin uniformity.

  • Epidermal Hydration: many a time, our skin can be faced with various issues related to cellular degradation due to the fact that our bodies are not receiving adequate aqueous supply.

This can be corrected quite simply by going for a day sauna session once a week. This can help infuse our skin layers with pure water that can rejuvenate our skin cells.

  • Radiant Skin complexion: therapeutic muds that are commonly used in some of the best day spa in Sydney have been shown to be a highly effective means of exfoliating dead skin cells, eliminating toxins and increasing blood circulation.

Resulting in a more glowing, radiant complexion that allows us to look our best at all times. Additionally, over 94% of all women who visited spas within the Sydney area, claim that they saw a noticeable difference in their skin complexion after just one visit.

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by Incredible Planet Staff

De-stress Yourself: Five Time Proven Ways to Loosen Up


People

We live in times when being stressed has become a part of our everyday lives. The rhythm of life has become so fast that we struggle to get our tasks done every day. On the other hand, our personal life depends on the opinion of others, trends, and mass media. Trying to do more than we can and trying to be what we are not, keeps us in the state of constant pressure, and stress is one of the worst enemies of our body and mind. This way of life leads to anxiety, depression, bad headaches, and hypertension. If you already have conditions like insomnia or asthma, stress will make them even worse.  Experiencing stress is inevitable today, but there are methods to control or overcome it. In order to relax and reach a state of calmness and peacefulness, you need to get back to yourself and get your mind off stressful situations.

A mental picture

Today every single situation can become a stressful one, but you still need to distance yourself in order to relax. Sometimes the best way to do that is to plunge yourself into a guided visualization in order to visit unstressful places in your mind’s eye. The most personal part of every human being is his imagination which can always lead you to a relaxing place. All you need to do is to make yourself comfortable and picture a place where you want to be, or that you dream of visiting. It’ also good to picture accomplished goals, because that boosts your self-esteem and releases you from the fear of failure.

Underwater

It may seem too easy, but sometimes the best way to relieve stress is just to take a bath. Besides the fact that a hot bath relaxes muscles, it can be soothing for the mind as well. But keep in mind that a bath is not some of your daily routines – you need to make it special. Decorate the bathroom with candles, buy a bath pillow and equip yourself with bath salts and soaps that suit you. Let yourself be creative, you can even make your own in-home spa.

Use your hands

When it comes to relieving stress the key is to stay busy and occupy your mind. So stressful situations can be a good time to accomplish some of your artistic ambitions. Arts and crafts are a good way to distance yourself from stressful situations because while doing them you express your inner self. No matter if you take up photography, painting, drawing or pottery, the point is that doing arts and crafts is a creative process, while stressful tasks have nothing to do with creativity. There is no deadline and no objective, just you and your emotions.

Music in the air

It is well known and proven many times that music has a positive effect on our moods and emotions, so it can help reduce the stress. Instrumental and classical music with slow tempos can give us a peace of mind, but it can also affect your body – relax tense muscles, lower your blood pressure and even slow down our breathing and heart rate. There are also music therapies for anxiety and depression. But it doesn’t have to be classical music, actually, it needs to be music that you like. Your favorite songs will release feel-good neurochemical such as dopamine. And you don’t need to be at home to do it, just equip yourself with a set of headphones.

Take it all out

Getting into a relaxed state doesn’t mean just sitting or lying down. In fact, one of the best methods to get rid of stress is to take it all out with physical exercise.  If you’re not the sporty type, don’t worry – you don’t have to go to the gym. Sometimes a 10-minute walk is all you need. It will clear your head and boost endorphins in your brain. Just be sure to pick some calming, green space for your walk. While easy walks are just fine, breaking a good sweat can really clear your mind. Don’t worry, that still doesn’t mean you have to go to the gym. If you want to avoid heavy workout, just get on your bike in order to get more significant results. That way you can spend a relaxing time in nature and pump the stress out. The only thing you need to be aware of is that bicycles are serious investments and you need to choose carefully the one that suits you the best easily if you look for bicycles online. Don’t go for the cheapest one that will be ‛just fine’ because that never works out.

Overcoming stress is an individual process that works differently for everyone. While visualization, hot baths, arts and crafts, music and exercise are proven to work, you can also come up with your own technique. Give your best to be yourself and you’ll start to feel better. The rhythm of today’s life is fast, but the world is never gonna pass you by.