Shut Up and Smile
Freaking out about a speech? Smile, look at the audience, and keep quiet for 2 seconds, says T.J. Walker, president of Media Training Worldwide. It'll slow you down and create the impression that you're relaxed and in control. The audience will then feel more comfortable, leading you to actually be relaxed and in control. Now start talking.
Run Fast
Bike hard. Punch the heavy bag. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What's more, the benefits last as long as 90 minutes afterwards.
Meditate
Researchers at West Virgina University found that 35 participants who underwent "mindfulness meditation" saw a 44 percent reduction in psychological distress over 3 months. Just sit quietly for 10 minutes a day and focus on your breathing.
Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts
Monday, March 28, 2011
Monday, March 21, 2011
Just Another Manic Monday
3 Tips ton Conquer Stress
Get Out of Debt Denial Maxed out Mastercard? Do the no-duh obvious: Meet with a financial planner. According to a Virgina Tech study, those who received credit counseling saw their overall stress level move from "severe" or "overwhelming" to "moderate" or "low" 1 year later.
Rest Between Workouts Overtraining can actuall ycause stress. According to a report in the Journal of Strength and Conditioning Research, excessive trainign elevates cytokine levels in the blood, which tells the brain to raise cortisol elvels, which tells you to freak out!
Make a Schedule If the boss dumps a big project on you, try not to say, " I can't do this. I'm gonna get fired." (Try particularly not to say this in front of your boss.) Instead, present him with a schedule outlining when things can be done. What was overwhelming is now under control and open to negotiation.
Get Out of Debt Denial Maxed out Mastercard? Do the no-duh obvious: Meet with a financial planner. According to a Virgina Tech study, those who received credit counseling saw their overall stress level move from "severe" or "overwhelming" to "moderate" or "low" 1 year later.
Rest Between Workouts Overtraining can actuall ycause stress. According to a report in the Journal of Strength and Conditioning Research, excessive trainign elevates cytokine levels in the blood, which tells the brain to raise cortisol elvels, which tells you to freak out!
Make a Schedule If the boss dumps a big project on you, try not to say, " I can't do this. I'm gonna get fired." (Try particularly not to say this in front of your boss.) Instead, present him with a schedule outlining when things can be done. What was overwhelming is now under control and open to negotiation.
Monday, March 7, 2011
Just Another Manic Monday
Hit the Sauna After Your Workout
In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.
Unwind Online
Instead of checking your portfolio at work, go to stressremedy.com. Shut your door, turn up your speakers, and lcick on "Relax Now" for a 6 minute, audio guided relaxation exercise based on deep breathing and meditation.
In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.
Unwind Online
Instead of checking your portfolio at work, go to stressremedy.com. Shut your door, turn up your speakers, and lcick on "Relax Now" for a 6 minute, audio guided relaxation exercise based on deep breathing and meditation.
Monday, February 7, 2011
Just Another Manic Monday
Organize your Desk
Place pictures of your spouse or lover in the upper-right corner-the relationships area. Move your phone, business careds, and paperweights to the upper-left corner, which is the wealth section. Place your computer to the right-hand side of your desk, leaving the area in front of you open to work on projects.
13 Do's and Taboos to Feng Shui Your Office
Place pictures of your spouse or lover in the upper-right corner-the relationships area. Move your phone, business careds, and paperweights to the upper-left corner, which is the wealth section. Place your computer to the right-hand side of your desk, leaving the area in front of you open to work on projects.
13 Do's and Taboos to Feng Shui Your Office
Monday, January 24, 2011
Just Another Manic Monday
The 5-minute stress test
Feeling a little frazzled lately? Take our quiz to find out if you have hidden stress and learn a few simple strategies to help keep it under control
Everyone talks about eliminating stress, and with good reason. How we react physically and emotionally to the events that place demands on us to adapt—whether it’s a broken washing machine or a pending work deadline—may pose certain health risks. One of the strongest links between stress and illness is heart disease.
"All of us are living with stress all of the time," says Lorne Zon, CEO of the Toronto-based Canadian Mental Health Association. That’s why the best way to manage stress is to be aware of the symptoms, and make sure we apply coping techniques (e.g., exercise, relaxation, fun) to manage the first signs. "If we aren’t aware of building stress, and many of us are not, a trigger may take us out of our comfort zone. Often, it’s the straw that broke the camel’s back," adds Zon. Take our quick quiz (frequently) to find out when you’re harboring hidden stress*, and apply our tips for keeping it in check.
*Note: if you answer yes at least once to each question, you have hidden stress!
1. Answer yes or no to the following questions about your relationships:
• Are you blowing up more easily at others than usual?
• Are you short, or rude, to loved ones or strangers (e.g. on the bus or at a checkout)?
• Are you longing for more supportive relationships in your life?
• Are you gossiping more about others than normal?
Stress and relationships
If you answered mostly yes, you have hidden stress. Zon says that we tend to express stress in our interactions with others, especially through anger and impatience. “You won’t notice the stress day-to-day, but somebody else will," he says. We also tend to gossip when we are stressed because it’s an effective (but mean) way to externalize our own issues and transfer them onto others.
Listen to friends, co-workers and loved ones if they point out a change in your interaction, and don’t hesitate to talk your stress through with someone. If you can’t open up to your family (particularly if they are a source of stress), says Zon, ask your family physician for a referral to a counsellor, or check with your work’s employee assistance program.
2. Answer yes or no to the following questions about your attitudes:
• Are you making a "big deal” out of things that you normally handle in stride?
• Are you failing to see humour in a situation that others find funny?
• Are you insistent that there is only one way to do things?
How stress changes your attitude
If you answered mostly yes, you have hidden stress. Stress can manifest itself in negativity, explains Zon. You become constantly cynical and controlling as a subconscious way of reacting to stress, he explains. Watch for excess negativity, and look for the positive in every situation. “Laughter is a wonderful stress reliever,” adds Zon. “There’s no better stress relief than enjoying yourself.” Take up a hobby or plan a vacation. Zon adds that just the planning of a vacation, weeks in advance, is a wonderful source of stress relief for both him and his wife.
3. Answer yes or no to the following questions about your health habits:
• Are you neglecting to eat healthy and/or exercise?
• Are you more disorganized than usual?
• Are you experiencing sudden changes in sleep?
• Are you relying on over-the-counter medications for any health issue, such as poor sleep or headaches?
How stress affects your health
If you answered mostly yes, you have hidden stress. When we are stressed, our normal behaviours and activities change, often for the worse, says Zon. “Stress manifests itself in many ways, including physical symptoms,” he says. “For example, you may experience constant fatigue, a lot of muscle tension or insomnia. A lot of people grind their teeth at night when they sleep when they are stressed,” he adds.
Because these symptoms create their own health hazards—including obesity—talk your doctor about getting stress-management advice. In the case of teeth grinding, a dentist can outfit you with a custom nighttime mouth guard. “One of the best first steps to control stress is make sure you are eating healthy, and exercising regularly,” adds Zon.
4. Answer yes or no to the following questions about your life:
• Are your standards usually higher than others?
• Are you engaging in negative self-talk, or complaining about yourself to yourself (e.g., that you never do anything right)?
• Are you rarely satisfied or fulfilled throughout each day?
Stress and your self-esteem
If you answered mostly yes, you have hidden stress. When you constantly feel unhappy or unfulfilled, you may be experiencing stress that is related to perfectionist tendencies, says Zon. Try to re-examine the motives behind the standards by which you measure yourself. If you are unable to alleviate some of the pressure you place on yourself, you may need to seek professional mental health advice. Prolonged, mismanaged stress can lead to chronic stress (no control over the release corticosteroids), which can result in serious physical and mental impairment.
5. Answer yes or no to the following questions about your state of mind:
• Are you having more trouble than usual concentrating?
• Are you experiencing crippling indecision?
• Are you looking to other people to make things happen?
Stress and your mental health
Stress can interfere with our peace of mind, and our mental health, says Zon. “One of the worst stress aggravators is to put off making a decision,” says Zon. “If there is a solvable problem, solve it.” For example, if you are unhappy in your job, putting off the inevitable, such as talking to your supervisor or searching for another job, will only make stress worse.
For those situations that you can’t change, find outlets for stress such as physical activity, going for a walk or gardening. Zon adds that there are many self-management stress books and information on the web for identifying and coping with stress, including at cmha.ca.
Feeling a little frazzled lately? Take our quiz to find out if you have hidden stress and learn a few simple strategies to help keep it under control
"All of us are living with stress all of the time," says Lorne Zon, CEO of the Toronto-based Canadian Mental Health Association. That’s why the best way to manage stress is to be aware of the symptoms, and make sure we apply coping techniques (e.g., exercise, relaxation, fun) to manage the first signs. "If we aren’t aware of building stress, and many of us are not, a trigger may take us out of our comfort zone. Often, it’s the straw that broke the camel’s back," adds Zon. Take our quick quiz (frequently) to find out when you’re harboring hidden stress*, and apply our tips for keeping it in check.
*Note: if you answer yes at least once to each question, you have hidden stress!
1. Answer yes or no to the following questions about your relationships:
• Are you blowing up more easily at others than usual?
• Are you short, or rude, to loved ones or strangers (e.g. on the bus or at a checkout)?
• Are you longing for more supportive relationships in your life?
• Are you gossiping more about others than normal?
Stress and relationships
If you answered mostly yes, you have hidden stress. Zon says that we tend to express stress in our interactions with others, especially through anger and impatience. “You won’t notice the stress day-to-day, but somebody else will," he says. We also tend to gossip when we are stressed because it’s an effective (but mean) way to externalize our own issues and transfer them onto others.
Listen to friends, co-workers and loved ones if they point out a change in your interaction, and don’t hesitate to talk your stress through with someone. If you can’t open up to your family (particularly if they are a source of stress), says Zon, ask your family physician for a referral to a counsellor, or check with your work’s employee assistance program.
2. Answer yes or no to the following questions about your attitudes:
• Are you making a "big deal” out of things that you normally handle in stride?
• Are you failing to see humour in a situation that others find funny?
• Are you insistent that there is only one way to do things?
How stress changes your attitude
If you answered mostly yes, you have hidden stress. Stress can manifest itself in negativity, explains Zon. You become constantly cynical and controlling as a subconscious way of reacting to stress, he explains. Watch for excess negativity, and look for the positive in every situation. “Laughter is a wonderful stress reliever,” adds Zon. “There’s no better stress relief than enjoying yourself.” Take up a hobby or plan a vacation. Zon adds that just the planning of a vacation, weeks in advance, is a wonderful source of stress relief for both him and his wife.
• Are you neglecting to eat healthy and/or exercise?
• Are you more disorganized than usual?
• Are you experiencing sudden changes in sleep?
• Are you relying on over-the-counter medications for any health issue, such as poor sleep or headaches?
How stress affects your health
If you answered mostly yes, you have hidden stress. When we are stressed, our normal behaviours and activities change, often for the worse, says Zon. “Stress manifests itself in many ways, including physical symptoms,” he says. “For example, you may experience constant fatigue, a lot of muscle tension or insomnia. A lot of people grind their teeth at night when they sleep when they are stressed,” he adds.
Because these symptoms create their own health hazards—including obesity—talk your doctor about getting stress-management advice. In the case of teeth grinding, a dentist can outfit you with a custom nighttime mouth guard. “One of the best first steps to control stress is make sure you are eating healthy, and exercising regularly,” adds Zon.
4. Answer yes or no to the following questions about your life:
• Are your standards usually higher than others?
• Are you engaging in negative self-talk, or complaining about yourself to yourself (e.g., that you never do anything right)?
• Are you rarely satisfied or fulfilled throughout each day?
Stress and your self-esteem
If you answered mostly yes, you have hidden stress. When you constantly feel unhappy or unfulfilled, you may be experiencing stress that is related to perfectionist tendencies, says Zon. Try to re-examine the motives behind the standards by which you measure yourself. If you are unable to alleviate some of the pressure you place on yourself, you may need to seek professional mental health advice. Prolonged, mismanaged stress can lead to chronic stress (no control over the release corticosteroids), which can result in serious physical and mental impairment.
• Are you having more trouble than usual concentrating?
• Are you experiencing crippling indecision?
• Are you looking to other people to make things happen?
Stress and your mental health
Stress can interfere with our peace of mind, and our mental health, says Zon. “One of the worst stress aggravators is to put off making a decision,” says Zon. “If there is a solvable problem, solve it.” For example, if you are unhappy in your job, putting off the inevitable, such as talking to your supervisor or searching for another job, will only make stress worse.
For those situations that you can’t change, find outlets for stress such as physical activity, going for a walk or gardening. Zon adds that there are many self-management stress books and information on the web for identifying and coping with stress, including at cmha.ca.
Monday, December 6, 2010
Just Another Manic Monday
6 More Ways to Beat Stress
Survive Annoying Relatives
You're particularly worried that your older brother will act like your older brother. E-mail him before the get-together. Keep it in the first person. Accept any responsibility there is to accept (so he doesn't get defensive), and just say that you're looking forward to seeing him, you want it to be fun, and you'd like to find some time to talk. You've just managed to slash the tension, says Alan Manevitz, M.D., a psychiatrist at New York-Presbyterian Hospital.
As for when your brother/father/mother/uncle says something about you that you don't appreciate, and you can't take any more, and ripping into that person would be really, really bad . . . go to the bathroom. You'll get 5 minutes of privacy in the tile-and-porcelain oasis to remind yourself that you don't live in this house anymore and these people are a temporary condition.
Splash cool water on your face and suck on some peppermint candy. Both are stimulating and distracting, says Richard O'Connor, Ph.D., author of Undoing Perpetual Stress and a psychologist in New York City and Canaan, Connecticut. Then flush and return to the fray a better man.
As for when your brother/father/mother/uncle says something about you that you don't appreciate, and you can't take any more, and ripping into that person would be really, really bad . . . go to the bathroom. You'll get 5 minutes of privacy in the tile-and-porcelain oasis to remind yourself that you don't live in this house anymore and these people are a temporary condition.
Splash cool water on your face and suck on some peppermint candy. Both are stimulating and distracting, says Richard O'Connor, Ph.D., author of Undoing Perpetual Stress and a psychologist in New York City and Canaan, Connecticut. Then flush and return to the fray a better man.
Sidestep the Holiday Blues
The sense of isolation usually hits hardest right after New Year's, after all the socializing is over. Before the holidays, make plans for January, O'Connor says. You'll have something to look forward to as you're sitting in the bathroom sucking on peppermint, reminding yourself you don't live there anymore.
A trip might be the remedy, and it'll be cheap. Good airline and hotel deals can be found the first week in January, says Kanov, since no one is thinking of traveling then—and island resorts don't stay open on hope.
A trip might be the remedy, and it'll be cheap. Good airline and hotel deals can be found the first week in January, says Kanov, since no one is thinking of traveling then—and island resorts don't stay open on hope.
Don't Watch "It's a Wonderful Life"
Sure, it's tradition . . . but you want it to stop. Don't just groan and say it's stupid. That will only upset whoever loves the tradition, probably The Mom. Propose a new one—a Scrabble tournament, a snowball fight, anything with a little more interaction and a little less suicide.
Or you could just talk. If there's not much of a precedent for that, start with topics that can involve everyone. What was your first boss like? What was the first thing you wanted to be when you were a kid? What is your earliest memory? What was life like for the family back in the Old Country? How did Uncle Zach meet the Ziegfeld girl he married? You'll learn something about the older relatives' lives, and they'll fill in the gaps in yours, Dr. Manevitz says.
A few planning rules: Keep it light and fun. No directives. No orders. No chores. And don't supervise the proceedings or have preconceptions of what's supposed to happen. If the goal is to talk and everyone's talking, mazel tov.
Or you could just talk. If there's not much of a precedent for that, start with topics that can involve everyone. What was your first boss like? What was the first thing you wanted to be when you were a kid? What is your earliest memory? What was life like for the family back in the Old Country? How did Uncle Zach meet the Ziegfeld girl he married? You'll learn something about the older relatives' lives, and they'll fill in the gaps in yours, Dr. Manevitz says.
A few planning rules: Keep it light and fun. No directives. No orders. No chores. And don't supervise the proceedings or have preconceptions of what's supposed to happen. If the goal is to talk and everyone's talking, mazel tov.
Dodge the Holiday Weight Gain
First, a reality check. If you absolutely gorge yourself on the Thanksgiving and Christmas vittles, you're looking at a huge gain of . . . 2 pounds. So enjoy the pie and stuffing and pie and pie and stuffing pie. If you restrict it to just those two big meals, you have no worries.
But if self-discipline isn't your forte, the challenge becomes the waistland between the holidays, with all the parties and foods just sitting around the office, making it easy to scarf down 1,000 extra calories a day and gain 7 to 10 pounds before the new year, says Heidi Skolnik, team nutritionist for the New York Giants.
The solution? Eat a sensible snack—nuts, yogurt, or half a turkey sandwich with tomato—before you hit the parties so you won't feast like you've just been rescued from a plane wreck. Stand away from the food tables. And socialize hard: When you're talking, words are coming out of your mouth instead of a dozen more bacon-wrapped mini hot dogs going in.
But if self-discipline isn't your forte, the challenge becomes the waistland between the holidays, with all the parties and foods just sitting around the office, making it easy to scarf down 1,000 extra calories a day and gain 7 to 10 pounds before the new year, says Heidi Skolnik, team nutritionist for the New York Giants.
The solution? Eat a sensible snack—nuts, yogurt, or half a turkey sandwich with tomato—before you hit the parties so you won't feast like you've just been rescued from a plane wreck. Stand away from the food tables. And socialize hard: When you're talking, words are coming out of your mouth instead of a dozen more bacon-wrapped mini hot dogs going in.
Hit All the Parties (Politely)
Say you receive four invites, want to hit all four bashes, but obviously can't stay till the ball drops at all of them. (And maybe you and your lady just want to go home and ring in the new year with a bigger bang.) How do you make brief appearances without offending the hosts?
Follow the lead of Denver Mayor John Hickenlooper—for politicians are the masters at leaving parties with an effortless smile: "As soon as you arrive, find the host and say, 'I didn't want to miss this, but I can only stay for 15 minutes.' They'll be more appreciative than if you stayed for 3 hours, ate all their food, drank all their alcohol, and left at 11:30."
And make sure you go light on the booze—you're traveling, after all. One last schmoozing tip: Ask questions and listen. "I feel that I've connected and learned something," says the mayor.
Follow the lead of Denver Mayor John Hickenlooper—for politicians are the masters at leaving parties with an effortless smile: "As soon as you arrive, find the host and say, 'I didn't want to miss this, but I can only stay for 15 minutes.' They'll be more appreciative than if you stayed for 3 hours, ate all their food, drank all their alcohol, and left at 11:30."
And make sure you go light on the booze—you're traveling, after all. One last schmoozing tip: Ask questions and listen. "I feel that I've connected and learned something," says the mayor.
Catch the Bowl Games that Count
Watching a bowl game on New Year's Day is a terrific tradition—but six? If your favorite team plays, slap on a coat of face paint and roar. But if you just want some good ball, go with the SEC, a consistently intense conference, says Bill Curry, ESPN's college-football analyst.
If they're matched up against the Big Ten, even better. "The 'Old South' still has a bit of an inferiority complex, and the only way to whup on the Yankees is football," he says.
If time is limited, watch the opening kickoff and the first two possessions to see how sharp the teams are. Catch the first 10 minutes of the third quarter to see how the teams responded to halftime, and then, if drama brews, commit to the fourth.
If they're matched up against the Big Ten, even better. "The 'Old South' still has a bit of an inferiority complex, and the only way to whup on the Yankees is football," he says.
If time is limited, watch the opening kickoff and the first two possessions to see how sharp the teams are. Catch the first 10 minutes of the third quarter to see how the teams responded to halftime, and then, if drama brews, commit to the fourth.
Monday, November 29, 2010
Just Another Manic Monday
6 Ways to Slash Holiday Stress
Get Out from Behind the Camera
You're a family member, not a historian, and this is Christmas, not C-SPAN. Put the video camera down and live the day instead of reliving it on TV later. Joe Berlinger, codirector of Metallica: Some Kind of Monster, recommends focusing on key events that tell the story—the arrival, the toast, the presents. Record five 6-minute chunks throughout the day. You're wrapped in 30.
When shooting family portraits, don't force kids to be cute. They'll go diva on you. Catch them 30 minutes after they wake up—they're liveliest then. To elicit a fun reaction, extend a tape measure and then snap it back. Small kids love it, says Bambi Cantrell, author of The Art of Wedding Photography and a photographer in Pleasant Hill, California. With babies, brush their faces with a (clean!) feather duster for instant laughs.
Take the group shot an hour after dinner, when everyone is relaxed. Tell them all to stand at 45 degrees, 1 foot apart, front hip pushed away from the camera—the Great Slimming Technique. Have the back row hug the front row for an intimate and happy-looking family, even if it's a huge lie. Shoot from the waist up—feet are irrelevant, unless you're a family of podiatrists.
When shooting family portraits, don't force kids to be cute. They'll go diva on you. Catch them 30 minutes after they wake up—they're liveliest then. To elicit a fun reaction, extend a tape measure and then snap it back. Small kids love it, says Bambi Cantrell, author of The Art of Wedding Photography and a photographer in Pleasant Hill, California. With babies, brush their faces with a (clean!) feather duster for instant laughs.
Take the group shot an hour after dinner, when everyone is relaxed. Tell them all to stand at 45 degrees, 1 foot apart, front hip pushed away from the camera—the Great Slimming Technique. Have the back row hug the front row for an intimate and happy-looking family, even if it's a huge lie. Shoot from the waist up—feet are irrelevant, unless you're a family of podiatrists.
Knock Out the Greed
Commercialism fuels terrific self-righteous anger in some people, but Santa isn't a bad myth, and presents aren't inherently evil. Maybe what turns "giving" into a great soulless gift orgy is the meaninglessness of it, especially when your kid will never ask for what he wants along with all the presents: time with you.
So give the toys and then play with him, says psychiatrist Alvin Rosenfeld, M.D., author of The Over-Scheduled Child. Also give practical stuff—socks, mittens, Born to Run—to show there's a utility to gifts. Then, when it's his turn to give, he may take into account what someone else needs, says Melvin Oatis, M.D., an assistant professor of clinical psychiatry at New York University's Child Study Center.
So give the toys and then play with him, says psychiatrist Alvin Rosenfeld, M.D., author of The Over-Scheduled Child. Also give practical stuff—socks, mittens, Born to Run—to show there's a utility to gifts. Then, when it's his turn to give, he may take into account what someone else needs, says Melvin Oatis, M.D., an assistant professor of clinical psychiatry at New York University's Child Study Center.
Simplify Your Shopping
Whether you venture out on Black Friday or Christmas Eve, holiday shopping sucks, period. You can't get away with undergifting your immediate brood, but cut your shopping time by deferring smaller gifts, like the present for that nephew you forgot you had.
Give him a shopping spree, says Robyn Freedman Spizman, author of Giftionary. All you need is a card and a simple sentiment. Cap the spending and promise to take him whenever he wants (after January 1). You'll see what he really likes, and you'll be spending time together.
Give him a shopping spree, says Robyn Freedman Spizman, author of Giftionary. All you need is a card and a simple sentiment. Cap the spending and promise to take him whenever he wants (after January 1). You'll see what he really likes, and you'll be spending time together.
Find a Gift that Earns You Sex
You can park this curveball without going anywhere near a mall. She keeps saying she wants to sing, paint, or speak Italian; prepay for some lessons and give her the space she needs to do them right. You're showing her you're interested in her soul. "The more you acknowledge who she is, the more you get back," says Lou Paget, a certified sex educator and the author of 365 Days of Sensational Sex.
Of course, all this may take a little more prep time than you've allotted to this holiday season. Fortunately, the vintners of California, Brazil, and France have been working overtime on your behalf. Stop at a wine store and have the clerk help you put together a mixed 12-pack of good hooch. Pick robust reds for the winter months, lighter whites for the spring and summer. You'll be out in half an hour, gift bags included.
Add some intimacy by attaching a handwritten list of the dates you want to have with her in the next year. The thought that, in December, you're already planning a little dejeuner sur l'herbe (French for "picnic with a naked lady") in July will make her melt with anticipation.
As a subtext to the presentation of your wine calendar, talk about the stuff you did when you started going out that you want to do again. This will not go unrewarded, especially if you leave out the part about having sex 15 times a week.
Of course, all this may take a little more prep time than you've allotted to this holiday season. Fortunately, the vintners of California, Brazil, and France have been working overtime on your behalf. Stop at a wine store and have the clerk help you put together a mixed 12-pack of good hooch. Pick robust reds for the winter months, lighter whites for the spring and summer. You'll be out in half an hour, gift bags included.
Add some intimacy by attaching a handwritten list of the dates you want to have with her in the next year. The thought that, in December, you're already planning a little dejeuner sur l'herbe (French for "picnic with a naked lady") in July will make her melt with anticipation.
As a subtext to the presentation of your wine calendar, talk about the stuff you did when you started going out that you want to do again. This will not go unrewarded, especially if you leave out the part about having sex 15 times a week.
Write a Brag-Free Family Letter
There's room and purpose for a holiday letter, but it's so easy for it to become an epic dumping ground for minutiae. ("Junior got an A-minus and still has that 3.8358 GPA!") This thing should not resemble Warren Buffett's annual letter to shareholders.
It should be a quick, amusing update for friends and family, especially the ones you never get to see. Three rules: Keep it short, no more than a page; keep it positive, even if you lost a leg back in June; and don't spend more than an hour writing it. It'll still be great, and greatly appreciated.
It should be a quick, amusing update for friends and family, especially the ones you never get to see. Three rules: Keep it short, no more than a page; keep it positive, even if you lost a leg back in June; and don't spend more than an hour writing it. It'll still be great, and greatly appreciated.
Stay Sane Traveling by Plane
You already know to book your flight to depart on Turkey or Christmas Day. Those are always less hectic times to fly. But if you're traveling with the rest of the preholiday horde, at least minimize the pain by getting a ride to the airport—finding a parking space will be harder than getting curbside check-in at Baghdad International.
And use a secondary airport whenever you can. "Major airports are just goat rodeos," says Sara Kanov, an Atlanta travel agent. And start planning for next year. Tickets go on sale 331 days prior, so if you know where you'll be, buy now. It may not be the cheapest ticket, but you'll have the choice of humane times and seats. The ideal one? The second exit row—it has the legroom and seats that recline.
And use a secondary airport whenever you can. "Major airports are just goat rodeos," says Sara Kanov, an Atlanta travel agent. And start planning for next year. Tickets go on sale 331 days prior, so if you know where you'll be, buy now. It may not be the cheapest ticket, but you'll have the choice of humane times and seats. The ideal one? The second exit row—it has the legroom and seats that recline.
Monday, November 8, 2010
Just Another Manic Monday
The holiday season is quickly approaching and many of us are going to have to hit the malls. We all know how crazy and frustrating they can be this time of year. People are walking into you, walking too slow as they window shop, and before any of this begins, you have to try and find a parking spot. Not all of us have the luxury of shopping during the day so we are forced to go after work or on the weekends. Good luck if you are one of the brave ones to shop on the weekends. This can be a very stressful time when it should be relaxing and fun. After all, you're purchasing things for your friends and family and should enjoy choosing something that they may like as opposed to just getting it over with because the malls are busy.
Here are a few tips to help decrease your stress and frustration while shopping:
- Take public transportation or car pool with someone. This will decrease the amount of traffic on the road as well as headaches you may endure while fighting for a parking spot.
- Make a list. Keeping organized while you shop will make the world of difference when selecting which stores you need to go to. Plus, it will be a great way to map out where you need to go so you aren't walking back and forth throughout the entire mall, ensuring you maximize your time.
- Shop with music. If you are shopping alone bring along your mp3 player. Music is one of the number 1 ways to relax so load up with a calming playlist. This way, you'll be in your own world and won't have to listen to the exterior sound pollution that may cause you stress.
- Shop online. It doesn't get much easier than logging onto a website and purchasing from the comfort of your own home. Plus, you can even shop in your pj's!
- Keep water and snacks with you. Staying nourished and hydrated while you shop is a big factor of staying calm. When you allow your blood sugar to drop it makes you stressed and dizzy. Plus, the air gets hot with the amount of people that are in the mall; therefore, you will need to keep hydrated.
- Dress for comfort. Ensure you are wearing runners and comfortable, breathable clothing. This will keep you cool amongst all of the body heat that will be trapped in the mall.
Monday, September 27, 2010
Just Another Manic Monday
De-clutter your life. Keeping everything that has ever come into your life make you a pack rat. You will eventually run out of room to store anything and your space will look very messy. The way that you live reflects your lifestyle so why not have a garage sale or donate it to a charity to give happiness to someone else. Making your space look neat and tidy will give you stability and calmness in your own life; whether at work or at home. Cleaning up a space and continually reducing the clutter will lead to a more organized daily timetable as it will give you the sense of responsibility and accountability for your own life. If you are not meeting deadlines or are always late for appointments this could be a reflection of how you live. Try writing out your daily tasks (office, house, life goals, etc) and see the difference it makes in keeping you calm and making you more time oriented.
Untangle that Mess
Monday, August 30, 2010
Just Another Manic Monday
Tired of feeling tired? Here are 10 great tips to help you sleep better starting tonight!
1. Sleep naked
It’s easier to adjust your comfort zone with sheets and blankets you can pull up or throw off rather than a long nightgown or a pair of fleece pajamas. The idea is to make the adjustment in a way that rouses you from sleep the least.
2. Have a quicky
Some 44 percent of midlife women say they don't have time for sex. But the Big O is still one of the most sleep-inducing agents around. Just don't forget to protect yourself against an unanticipated side effect that could appear nine months later. Now that would really trash your sleep!
3. Make a date with your friends
Studies at UCLA reveal that women who have healthy friendships and interactive relationships with their children actually sleep better. The "tend-and-befriend studies," as they are called, conducted by UCLA researcher Shelly Taylor, Ph.D., indicate that when women are stressed, they tend to their children and seek out other women, possibly an ancient survival mechanism that allowed women to band together to protect themselves and their families. The studies show that when this happens, a woman's level of a biochemical called oxytocin, which blocks cortisol, the body's chief stress chemical, is increased, allowing them to rest easier than their wired male counterparts
4. Take a walk
Or run. Or bike. Or skate. Or skip rope with some kids on the neighbourhood playground. You get the idea. Exercise improves sleep as effectively as benzodiazepines in some studies. On average it reduces the time it takes to get to sleep by 12 minutes, and it increases total sleep time by 42 minutes. And it doesn't take much. Studies at the University of Arizona show that walking six blocks at a normal pace during the day significantly improves sleep at night for women.
5. Snack on cookies and milk
The tryptophan in milk will help you feel sleepy, but you need some carbs to get it where you want it to go in your brain. Just make sure to choose a low-fat variety and eat them in moderation.
6. Write down a list of stressors
Every night a couple of hours before bed, sit down and make a list of all the issues, problems, and things you have to deal with. Next to each item, write a solution or plan. When you’re ready for bed, put the list by the bedroom door. That way, if thoughts of your problems arise as you’re trying to sleep, you can tell yourself, "I've got a plan and I'll work on it tomorrow." The reassuring presence of your plan by the door will give it a concrete reality that will allow you to shift your mind to more peaceful things.
7. Drink water
Or juice. Or decaffeinated diet soda. Drink anything but coffee, hot chocolate or tea within six to 10 hours of bed. Caffeine blocks the effects of adenosine, a chemical produced by your brain that makes you sleepy. In fact, studies have shown that the caffeine in even one cup will rev your circuits enough to reduce both the length and restorative depths of sleep. It will also wake you during the night to urinate.
8. Chill out before bed
Lower the temperature of your bedroom before you climb into bed, says Dr. Becky Wang-Cheng, a medical director at Kettering Medical Center in Ohio. Lower temperatures tell your body it’s time to sleep. If your bed partner objects, just tell him or her to bundle up.
9. Give yourself an hour
The one right before bed. You need it to wind down and transition from the woman-who-can-do-everything into the woman-who-can-sleep. Unfortunately, most women are not giving themselves one single second. According to the 2007 National Sleep Foundation poll, during the hour before bed, around 60 per cent of us do household chores, 37 percent take care of children, 36 percent do activities with other family members, 36 per cent are on the Internet, and 21 per cent do work related to their jobs.
10. Skip the steak, have the pasta
Generally, carbohydrate-rich foods are more soporific, while foods that contain protein are more alerting. Just don’t stuff yourself too close to bedtime. A big meal before bed encourages heartburn and reflux, isn’t well metabolized and usually leads to weight gain.
Monday, August 23, 2010
Just Another Manic Monday
Stress balls are one of the most effective stress relievers. It's similar to taking a boxing class. Hitting or squeezing something helps you to relax because you are getting your aggression out on an object. This doesn't mean you are a violent person, however, saving your aggression for a ball or bag is a much more efficient way to de-stress. Breathing techniques will go hand in hand with each of these methods. If you can control your breathing, you will be able to mellow out a lot easier. Inhale and exhale at an equal rate of 5 -10 seconds each making sure to fill your lungs on the inhalation and expelling all air out of your lungs on the exhalation. Controlling stress is a daily task that all of us must practice.
If you don't have a stress ball, make one. Grab a tennis ball and cut a hole out of it to allow for easier squeezing. Let the tension build up in your hand and the rest of your body, then release. This increases relaxation. Repeat as many times as needed. Not only will it help you de-stress, but it will also build your forearm muscles to keep your fingers and wrists stronger when typing for long periods of time.
If you don't have a stress ball, make one. Grab a tennis ball and cut a hole out of it to allow for easier squeezing. Let the tension build up in your hand and the rest of your body, then release. This increases relaxation. Repeat as many times as needed. Not only will it help you de-stress, but it will also build your forearm muscles to keep your fingers and wrists stronger when typing for long periods of time.
Monday, August 16, 2010
Just Another Manic Monday
Stress attacks in all sorts of ways, which means that if you want to control it, contain it, conquer it, you need to fire back. Here are some helpful stress tips to get you through any rough situation:
Drink More OJ
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of stress hormones. If it relaxed a rat, why not you? Two 8-ounce glasses of orange juice daily give you the vitamin C you need.
Put a Green Dot on Your Phone
This is your secret reminder that take one deep breath before you answer a call. Not only will you feel better, but you'll sound more confident.
Spend Quality Time with a Canine
Yours or someone else's. According to research at the State University of New York at Buffalo, being around a pet provides more stress relief than being around a two-legged companion. As if we needed a study to determine that.
Listen to Music at Work
And make it the blandest playlist you can create. According to a study at Pennsylvania's Wilkes University, music lowers your stress levels at work, while also reducing the risk of the common cold.
Talk with Your Hands
To keep calm in a job interview, rest your arms on your lap, with your elbows bent slightly, and have your fingers almost touching. This will keep your body relaxed, which will keep your tone conversational.
Run Fast
Bike hard. Punch the heavy bag. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What's more, the benefits last as long as 90 minutes afterward.
Hit the Sauna After Your Workout
In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.
Monday, August 9, 2010
Just Another Manic Monday
We've all been stressed out at one time or another and everyone deals with it differently. For some, emotions of anger, depression or anxiety may be present. For others, actions such as not eating or consuming everything in sight may be true. You first need to diagnose what personality trait you emit when stressed in order to come up with solutions to keep calm. It's easy for someone to tell you to calm down or take deep breaths, but sometimes we need more than that to truly make us feel relaxed. Each Monday, I will present a new tip on how to beat stress on a day to day basis.
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