We encounter stressful situations almost everyday.  Work, home, medical difficulties, traumatic events and changes in normal routine are all sources of added anxiety.  Did you know that getting married is considered one of the most stressful events in your life, even beating out home foreclosure?  Finding the right stress remedy can go a long way in helping you lead a healthier, happier life.

The right methods for reducing tension will depend on the source of the tension.  An argument with a co-worker will be easier to deal with than the loss of a family member.  A past trauma resulting in Post-Traumatic Stress Disorder requires more extensive treatment than waking up to a leaky faucet and having to fit a plumber’s visit into your schedule.

Whatever the problems are, the options available as a stress remedy include both medical and non-medical methods. Depending on your level of stress, medical remedies are considered a last resort by many people who want to avoid the stigma attached with stress.

It's hard to believe but even into the 21st century there are skeptics who frown upon the idea that stress actually can be considered a reason to take time off from work. While those barriers have been broken down to a great extent there's still a good degree of acceptance required by the majority.

Work stress has been around for a long time. Many times, the pressures of work is not caused by the work itself but by workplace bullying or intimidation. Many people going through this will keep silent until such time as they suffer some type of breakdown or begin to miss work days which ultimately puts pressure on their position.

Let's take a look at three relief areas for stress.

Stress Relief Remedies

Self Help: Simple but effective changes in your coping style and life style can greatly reduce anxiety.  Regular exercise, adequate sleep, healthy diet, soothing music, and moderating caffeine can all play a role in helping you deal with life’s speed bumps.

Alternative Medicine: For mild to moderate stress, taking certain vitamins and herbs, acupuncture, biofeedback, Yoga and meditation, and even sex have an impact on your ability to relax and moderate moods. Natural and homeopathic stress management remedies continue to surge in popularity as people want to avoid the side effects of medications. Aromatherapy for stress relief is another great option to consider.

Medical Treatments: When stress begins to take over and affect your life, health and happiness, the right stress remedy may include professional help.  A psychiatrist or family doctor may prescribe an anti-anxiety or antidepressant medication.  A psychologist or licensed counselor can help you get to the root of the problem and develop a more capable coping style.  Grief counseling is also very effective in reducing stress due to loss, significant illness, divorce and other causes.

First determine if your stress levels are mild to moderate or moderate to severe before deciding on a treatment.  You may also find that a combination of methods works best for you.  The important point to remember is that chronic anxiety can cause a host of medical difficulties from heart attacks to obesity, so finding the right stress remedy may truly be a matter of life and death.

Stress Management For College Students

Another area where stress is a major player is among teenagers and college students. These are tough times mentally for our kids especially those making their way through higher education and stress management tips for college students are very much in demand.

For college students, it starts by being away from home and settling into a new environment. Not only do students need to make new friends but juggling social and study time can take it's toll. Being away from home for the first time means learning to fend for oneself and this requires plenty of maturity. While this can be taught at home it doesn't really hit home for our young folk until they are actually put in this position for the first time.

Stress can quickly start to manifest in many different forms with two of the biggest being weight gain, especially for first year students and looking for dangerous relief avenues such as drugs and alcohol.

Much has been written about vitamins and so much of it has been contradictory, that I would just as soon not address the issue. I routinely take several vitamins, however, and know from firsthand, long-term experience, that vitamins can be a major factor in keeping stress in check.

Everyone's chemistry is different, so I'm not even going to attempt to prescribe to you what you "need" to take. However, there are a few nutritional parameters that will give you a running lead if you decide to pursue this further.

When it comes to reducing stress, what goes in you and on you can make a world of difference in how you feel. In this article we'll take broad look at vitamins, food supplements, and healthy foods; massage and related services; aroma therapy and essential oils; and bath additives.

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Winner of 2007 Telly Award for Wellness Programming Excellence! Stress & Relaxation Explained is a comprehensive, humanistic approach to relaxation therapy and stress management techniques. Stress and anxiety are all around us - from the pressures of the competitive workplace, to our everyday obligations of home, family and finances. Understanding the nature of stress and how it affects our mind, body and overall health is key to effectively managing and responding to it. Once you understand where stress comes from, its physiological effects, and how it affects our behavior, you will be able to more effectively utilize relaxation techniques like yoga, meditation and guided imagery - and their rejuvenating effects will be far more long-lasting. This DVD explores all aspects of stress reduction, including: types of stress and causes; health risks; types of relaxation techniques and how the choose the best for you; real life case study and demonstrations of relaxation techniques; and a sa

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After numerous research, scientist believe that stress increases many kinds of cancers, one of the most prominent is breast cancer risk. For me, I believe, that stress increases all risks including family scandal, coronary disease and job loss. In fact, you have a lot more control on your stress level than you might have thought. Just by staying in simple realization that you are in control of your life is the foundation of stress management. Simply concentrate on what makes you feel calm, serene and in control. The most important way to control and manage stress effectively is when we approach it with a clear, calm and positive mind.

Meditation & Breathing Exercises

Learn to do some meditation to calm and relax your mind and thoughts. Equip your meditation process with proper deep breathing exercises. Sit in a comfortable pose or simply lie flat on your bed. Close your eyes and imagine yourself at the beach or floating on the ocean. Breathe in very deeply until your stomach is inflated, breathe out very slowly until your stomach is deflated. Keep doing this repetitively while focusing on the movement of your stomach when you breathe in deeply and breathe out deeply.

Your body will soon start to relax and go into a peaceful state. Meditation and breathing exercises is proven to overcome stress effectively. Do meditation and breathing exercises twice a day or do them whenever you feel stress and worry. You will definitely benefit considerably if you practise meditation and breathing exercises daily.

Time Management

Learn to manage your time pacefully and effectively. Modern life, especially people of the current generation's life requires much of modern men and women. And the main prize for it is stress. Draw out a big picture of what you need to do everyday, like tasks and duties. Keep a To-Do Lists. Simply put, To-Do Lists are prioritized lists of all the tasks that you need to carry out. This list should organize everything you have to do properly, with the most important tasks at the top of the list, and the least important tasks at the bottom.

Next, try to narrow down your list of tasks and duties by dividing them into smaller tasks and do them one at a time. In addition, you have to make sure you have enough time to rest and relax while doing your tasks.

Advantages of Time Management

gain time motivates and initiates reduces avoidance promotes review eliminates cramming reduces anxiety

You will be able to function pretty well if you learn to use your time management skills well. In addition, as you master these skills, you will discover that you can actually take full control of your workload and tasks, and say byebye to the often tremendous stress of work overload in your job.

Listen To Relaxation Music

Make time to listen to quality relaxing music to calm your mind and body. It is proven that soothing and sedative music will bring down the stress level considerably and make a person less prone to stress and anxiety disorder.

Listening to music like classical music is a great way to dis-stress and relax. Sit at your comfortable couch or lie on your bed and simply listen to good music to relax. Listening to music does wonders to alleviate stress. Do this daily and your mind will be able to become immune to stress and worry.

Please note that everyone has different tastes in music. Simply listen to music that you are comfortable with. Never try to force yourself to listen to relaxation music that you do not like as this may create stress, not alleviate it.

Music is always been known to be a natural great healer. Music can change your mood and is acknowledged to be able to relieve stress, anxiety and depression. Playing music in the background while we are working, seemingly unaware of the music itself, has been found to reduce the stress.

Combining music with relaxation therapy was more effective than doing relaxation therapy alone. Hence, take a time off to listen to soothing and relaxation music to make your life less stressful.

Read more of our other articles on stress reduction techniques and natural ways to cure anxiety attack and depression at www.managingstresstechniques.com

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If you're like me, you find it hard to communicate in stressful moments. Stress management techniques don't always do the trick. In response to stress, you either become aggressive towards other people to release stress or you become submissive to hide the stress.

Showing aggression towards another person temporarily feels okay, but then reality kicks in as you feel even more stressed from having hurt the other person. When you are submissive and hide your stress, it internally eats at you as your emotions get suppressed, which then hurts your relationships.

When under stress, your communication style will change in response to the situation. You can go from a cool and collected person one moment, yet when a stressful situation impinges your tolerable threshold your calm style likely shifts to the aggressive or submissive behaviors.

What behavior you fall back on in stressful situations is the one you have been comfortable with in the past that will have "protected" you. It's a natural human extinct built within us that we use to block out external factors and listen to internal ones. You probably now are able to realize that stress causes you to block external factors, such as other people's feelings, as your interpersonal communication skills decline. You begin to only worry for your internal factors.

When someone has surpassed their tolerable stress level, telling them to get their "act together" or how ineffective their current communication is, does not work. It won't work for you either. Communicating better in intense conflict is a matter of managing stress otherwise it is next to impossible to deal with conflict.

Stress motivates us to take action, but it too often works against us. I've come up with the best five ways and techniques to manage stress that you can use to deal with difficult conflict:

1) Stop the stress from rising in the first place. The best technique to deal with stress is to stop it from occurring altogether. You can incorporate other stress management techniques listed below into your stress plan before you get stressed in conflict.

2) Breathe. When your stressed levels rise, you breathe shallowly. This causes you to enter the fight or flight response that hurts your ability to effectively communicate. When your stress levels rise, take several deep, slow breathes and you will instantly reduce your stress levels.

3) Accept responsibility for how you feel. It is tempting and too easy to release your stress on other people. Do not treat people inappropriately. If you treat people in a way they don't want to be treated, you build their stress levels, which they will be happy to put back on you.

When you accept responsibility, you live in truth. you eliminate blame. You do not become a victim of others. You take control of your feelings. Your new levels of responsibility builds your self-control and ability to manage stress.

If someone causes you stress, you need to address the person by explaining to them how you feel, why you feel that way, and what can be done to fix the problem. Do not stress out the person by focusing your reason for being stressed directly on the person, but focus on the problem. Be problem oriented and not person oriented.

4) Take time out. Walking away is a guaranteed stress management technique to refresh your mind. If you can afford to go on a Caribbean cruise, go for it! For others who cannot do that, go for a walk or workout at the gym. Being active releases hormones that counter stress. Being away from the stress also takes your mind off the problem and gives you clearer thoughts and feelings. Be sure to address the problem after your time out, however, otherwise you will only have temporarily avoided the real issue.

5) Be flexible. Stress is like the sunrise and sunset. It is inevitable. Therefore, the best way to deal with it is to change your behavior and communication. You need to be able to recognize when others are stressed by reading their verbal and nonverbal language then adjust yourself accordingly. Be flexible by going a bit out of your way for them to assist their temporary needs and wants. Don't run around the world for them, but do be more aware and respondent of them. This can lead you to less stress.

Bonus Tip: Ask others about your responses in stressful moments. It is useful to ask others what you do when you enter that threshold level where you begin to block out external factors. Just ask them what you are like and how it makes them feel when you are stressed. You are to ask other people about this because assessing yourself when you experience heavy emotions is an inaccurate source of information.

Stress shouldn't make you miserable. We were given the ability to be stressed to get things done otherwise we would sit on our lazy behinds all day. Learn these ways to manage your stress to effectively communicate, and you will better manage your relationship communication in stressful moments.

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Herbert Benson, M.D., Harvard Professor and stress reduction specialist, first coined the phrase "Relaxation Response" in the early 1970s to describe the physiological and mental modifications that take place when one consciously relaxes. In The Wellness Book he indicates that the relaxation response is "a physiological state characterized by a slower heart rate, metabolism, rate of breathing, lower blood pressure, and slower brain wave patterns."

Here are some of the beneficial changes that take place when your body is in the Relaxation Response:

1. Heartbeat and respiration are slowed.
2. Oxygen consumption is noticeably reduced.
3. The expiration of carbon dioxide drops.
4. Blood pressure stabilizes.
5. Blood lactate levels (which some researchers believe are linked to panic attacks) decline sharply.

There are numerous tested techniques which encourage this state of intense rest and release. This article concentrates on rhythmic, deep, diaphragmatic breathing.

This vital stress management tool is "right under your nose" and as close as your breath! When you focus on slow, deep breathing, the in-breath fills your lungs and causes your lower belly to expand as the diaphragm drops downward into the flexibility of your soft, relaxed belly.

Try it right now:

Relax your body and let go of any signs of tension. Let your tongue and jaws relax, lower jaw releasing away from the upper jaw. Drop your shoulders away from your neck. Let your abdomen relax and become softer, freeing yourself of all tightness in that part of your body.

Notice your breathing just as it is. Inhale. Take a deep full breath, and allow the breath to move all the way down into the lower belly.

You can imagine that you have a small balloon in the belly. As you breathe in, let that balloon smoothly inflate. As you exhale, feel how the balloon gently collapses.

Take in several of these measured, soothing, deep breaths.

Then begin to become aware of a slight pause that naturally occurs at the end of each out-breath. Allow yourself to remain here without being in a hurry to take the next inhalation. Allow the next inhalation to surface when your body is ready to receive it.

Take pleasure in the calming tranquility of the pause. Float peacefully in the stillness of this pause between exhalation and inhalation, allowing the breath to happen of its own accord. Let the breath breathe you!

If you are just learning diaphragmatic breathing, you can learn it more easily by lying on your back with your knees bent. In this position, you can more easily feel "soft-belly", diaphragmatic breathing. Notice how the belly rises with inhalation and falls with exhalation. Let the breath initiate that movement. You can also rest your hands on your abdomen and let yourself breathe into their warmth. Feel how the weight of the hands goes up with inhalation and drops with out- breath. A thick book placed upon the abdomen will accomplish the same thing.

An additional great way to find deep belly breath is to lie face down on your belly. In this position, the only way you can breathe is diaphragmatically!

Finally, it can sometimes be useful to let yourself sigh out loud with the out-breath. Sounding is a wonderful way to release stress and tension.

Deep, diaphragmatic, soft-belly breathing has a profound effect on the body. Just three minutes of soft-belly breathing can shift your body out of Stress Response mode into the Relaxation Response! And if you can remain in that Relaxation Response for just 20 minutes each day, you will go a long way toward counteracting the injurious effects of chronic stress on your body.

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1. Enjoy a healthy and balanced diet
Avoid alcohol, stimulants and other drugs. Opt for fresh produce and fibre, fruits and raw vegetables, preferably from organic. Discover the qualities of foods and plants. Tap into the resources of nutrition. Brief periods of fasting are beneficial to your health.

2. Exercise
Do some form of exercise regularly, something that interests you. Regular exercise increases the immune system response. So does laughing. Practice your capacity to laugh and make people laugh.

3. Give yourself an adequate recovery time
When you feel that your energy levels are low, take a few minutes to relax and revive your energy. Get enough hours sleep every night.

4. Enjoy some "me time"
Spend as much time as you can alone. Do things that give you energy and that are fun. Practise your hobby.

5. Be creative
Do something creative, it will give you a sense of satisfaction and accomplishment. Discover new channels of expression and communication: Drawing, watercolour, painting, sculpting, sewing, cooking, poetry, writing, music, theatre, photography, video, etc ... explore your creativity, you'll be surprised at what you can do – you might even find a hidden talent.

6. Make your goals come true
Set goals that you want to achieve, about difficulties you want to overcome, your job, your hobbies, your relationships. Make yourself a priority when making choices – make choices that are right for you. Develop your own strategies to achieving your goals and explore your potential.

7. Develop group activities
Create a network of social support through family, friends, and relationships. Participate in group activities that are available to you. Enhance your skills through by helping your community and others around you; this can give you a new meaning to your life. Affirm your desire to live and enjoy life.

8. Face challenge that come your way
Keep the focus on hope. Change the way you see things and tackles all challenges. Develop a positive attitude and belief that make you feel good and strengthens your vital energy.

9. Keep a diary
* On one side of the page, express all your troubles, sorrows, difficulties, and suffering. Write what comes to mind, even if you repeat the same word 25 times, in the same sentence. Expel all your negative emotions. Now tear up the page – like tearing up your problems.

* On the other page, write about your hopes, and progress, however small they may be. Then write about your needs, wants and desires. Set a realistic goal. Think of an effective way to achieve this goal. Associate later successes with this exercise. Note that.

10. Listen to your needs, wishes and desires
Whenever possible, allow yourself to indulge in something you enjoy. Find something satisfactory to achieve each day. Reward yourself with little gifts and allow yourself to enjoy life to the fullest. Take control of your life.

11. Practice technical health and stress management
Depending on what suits you, explore and develop practical techniques and psycho-spiritual body of your choice: Prayer, Meditation, Breathing, Relaxation, Visualization, Self-hypnosis, yoga, Tai Chi, Qi-Gong, Management Stress, Relaxation Therapy, EMDR, Reiki, Do-In, Reflexology, Light Therapy, NLP, EFT, CBT, PTR, NVC, etc
Regularly practice the techniques chosen. Include them in your life and enjoy it.

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Centering Meditation is a tested technique which encourages this condition of deep rest and release. In this practice we focus our awareness on a single word or phrase to increase the experience of relaxation while breathing deeply, slowly and evenly. The words you choose can have profound special meaning, be neutral or just consist of pleasing sounds.

One approach with this kind of structured meditation might be to silently speak one word or phrase to yourself as you inhale and another as you exhale. Here are some examples for you to try right now:

With the inhale, mentally say to yourself: Be
With the out-breath, say to yourself: Peace

With the inhale, saying: Let
With the exhale, saying: Go

Inhaling: Deep
Exhaling: Slow

Another way to make use of centering meditation is to repeat the word or phrase each time you exhale. Here are a few examples of words or phrases you might choose to repeat to yourself in this way:

Rest
Relax
Calm
Wind
Now
One

You can also use the approach of counting breaths when you do centering meditation. To do this, just count each time you breathe out. You can count up to ten and when you reach ten, begin again at one with the next breath. If you forget where you are in the count, start over again at 1.

If thoughts, feelings or distractions arise, just allow them to slip on by and lightly return to the repetitive word, phrase, or counting.

This relatively easy technique can deliver strong results. It works, in part, because the usage of language and counting offers the brain -- which is prone to distraction -- something to do. This places the mind's awareness on an activity which reinforces a focus on the breath; this, in turn, brings the body into the Relaxation Response.

We inadvertently elicit the Stress Response in our bodies through sustaining recurring muscle tension; through anxiety, worry, and catastrophic thinking; through lack of exercise and good sleep; through a frantic, fast-paced stressful lifestyle. The Stress Response can be the underlying cause of a compromised immune system, greater susceptibility to disease, and to more rapid aging.

The remedy to the Stress Response is the Relaxation Response, which negates the harmful effects that result from our bodies being chronically "revved-up", as if to fight or flee from peril.

Practice Centering Meditation today – - give yourself twenty minutes to investigate this powerful stress relief technique. Remember, just twenty minutes of Relaxation Response per day can overturn the effects of recurring stress.

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We get things done but at a cost to both the quality and quantity of work we produce and at a cost to our physical, mental and emotional health.

A proverb from the Dominican Republic says that,

"It's not the load but the overload that kills."

Some individuals become so overwhelmed that they are forced to give up their jobs. Others choose to take this route to a calmer and healthier lifestyle.

In reality, you shouldn't have to choose between your health and your job. It's question of getting the right perspective on life and work and finding balance.

So here are some expert stress management tips to help you restore balance in your life.

1. Set Goals

Without goals we drift aimlessly through life. When your goals are clear they act as a filter. Anything that is not relevant to your goals you can simply ignore.

This also means though, that the goals you set must be holistic, balanced and in harmony with each other. They must encompass every area of your life, so for example you don't build a business and sacrifice your health.

2. Eliminate

Cut the clutter. For instance don't let newspapers, magazines, letters, etc. accumulate. Make it a habit to get rid of things that no longer serve a useful purpose in your life.

Aim to keep at least a section of your work space or desk clear at all times. Clutter will inhibit your thinking and productivity.

3. Turn it Off!

Learn how to switch off to become more switched on. Get comfortable with turning off your email, Blackberry, mobile phone, etc. for hours at a time.

You don't need to be a constant conduit for information. Periodically closing your personal information highway will free more of your time for focused work and play as well as provide the time for the restoration of your mind and body.

4. Learn How to Say "No"

There are probably many things that you do on a day-to-day basis that perhaps you don't need to do because you are not the best person for the job. Find that person and delegate that particular task to them.

Also, don't say "yes" to other people's requests when you know that it's not in your best interest, simply because you can't pluck up the courage to say "no".

5. Plan

Take time to plan your day-to-day activities as well as the various projects that you are involved with. Plans are not rigidly set in stone. They need to be flexible because when you set about planning you want to predict where any problems might arise.

Then you make contingency plans for each of these problems. In this way, if something does go wrong, you will be prepared and can smoothly make the transition to an alternative plan.

6. Focus

Decide what is really urgent and important and focus on these tasks first and foremost. Set aside dedicated blocks of time to focus on just one task at a time. Multi-tasking has been proven to be inefficient.

If something relates to a bigger project then break that project down into discrete, bite-sized chunks that can be completed within short timescales. In this way, whenever you work on that project you will make considerable forward momentum.

7. Ask for help

Don't be afraid to ask for help. Too many people suffer in silence.

"Asking for help is a way of emptying our overfull life."

If you are an employee speak to your boss to explore possible ways of restructuring your workload. If you're the boss then look at introducing new systems and ways of automating aspects of your work to take the pressure off your shoulders.

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Deadline for items for the Community Calendar is Wednesday noon two weeks before desired publication date. Send information on fund-raisers, clubs, lectures, community events, church events, reunions and support groups to Community Calendar, Pioneer Press, 3701 W. Lake Ave., Glenview, IL 60026, fax to (847) 486-7451, or e-mail jmolitor@pioneerlocal.com. No charge for ...
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Stress Management tips, www.ProsperityLighthouse.com presented by Nat Couropmitree. Learn how we get stressed out, overwhelmed and feel stuck in life.
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Ask any professional health practitioner. He or she will always advise you to do one thing to keep yourself healthy: make sure you can control stress. Now not all types of stress are bad. Some are actually good, since they force you to be more motivated and the rewards provide you with a high level of fulfillment. But usually stress is bad—for several reasons.

Stress can affect you physically. It can cause lack of sleep, feeling of sluggishness all throughout the day, change of appetite, weight loss or gain, hair loss, sleeping disorder, and muscle tension, to name a few. Research shows that it will eventually cause the immunity to drop. That is why you are more prone to illness when you are into too much stress. However, it increases cortisol as well as cholesterol and heart rate, making you susceptible to heart attacks.

It can also affect you mentally and socially. You will become moody, frustrated, hopeless, helpless, and agitated for most of the time. A lot suffer from burnout, depression, and anxiety attacks. In the process, it can damage personal and working relationships.

So how do you exactly combat stress these days? Here are some of the best tips:

Begin each day with meditation. The secret to the happiest man on earth is not riches or friends and family. It is actually meditation. This process allows you to achieve peace of mind and inner self, regardless of the uncertainties, challenges, and worries you are currently facing.

Meditation boosts your immune system, gives you plenty of stamina for the rest of the day, relaxes your muscles and nerves, and increases serotonin secretion, which encourages positive mood and behavior.

Use subliminal messages. You can also call subliminal messages auto-suggestions or affirmations. The subliminal messages are positive statements that you embed into your subconscious. They can help change your thinking pattern. Thus, if you are feeling something negative, you can overpower or get rid of them by making use of subliminal messages such as "I can do it," "I have the power to change my life," "I have the grace to accept things I cannot control," etc.

These subliminal messages can be coupled with self-hypnosis or visualization techniques. You can also listen to subliminal messages while you are doing meditations. The key to unleashing its potential is to listen consistently or regularly.

Learn to accept things you cannot change. You know what the book says: do not sweat the small stuff—or choose your battles properly. Office gossip, for one, is a complete waste of time. So is crying over spilled milk. Rather, use the basic principles of NLP or neuro-linguistic programming: change your behavior and learn from your mistakes.

Relax. Take time to unwind and stop and smell the roses. It does not matter if it is only good for five minutes. What you are really after is the quality of your relaxation. You can take a walk outside, open your windows to get fresh air, or simply close your eyes and take deep long breaths.

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