People are struggling with stress and anxiety more than ever.  The state of the economy around the world has stressed us out and created anxiety on a daily basis for a lot of people.  Coping with stress and anxiety naturally or without the use of prescription medications can be done.  There are natural strategies to help you cope with stress and anxiety that don’t cost a lot of money. Here are 4 simple ways to help you cope with stress and anxiety.

1. Watch this video it’s free to watch and there is nothing to buy.  The strategy is this video will help you cope with anxiety.  It’s is very different than anything you probably have heard of or tried.  It can start helping immediately.

http://www.youtube.com/watch?v=3ArtxNt606U

2.  Set a time of day for physical activity

Pick up an activity that you enjoy, so that exercising becomes less of a chore and more of an enjoyment.  Try walking, swimming, bicycling, yoga, or tennis. Regular physical activity is good for the body in many ways.  It helps us to sleep better, allows the mind to relax, and helps to release pent-up emotion. Interestingly, a recent study found that leisure-time physical activity protected a person against the physical symptoms of stress and anxiety.  What mattered wasn’t the person’ level of fitness, but simply the regular participation in enjoyable physical activity.

           3.    Make simple changes to your diet Avoid alcohol, sugar and caffeine.  The caffeine you have today robs your body of tomorrows energy.  Try to wean yourself of caffeine rich beverages like coffee, tea, and colas.  Too much sugar produces a blood sugar rush followed by exhaustion and a low tired feeling.  Alcohol adds added stress to our already stressed glands and organs.

            4.    Give your body the anti-stress nutrients Stress places an increased demand on our body for vitamins and minerals. The B complex vitamins are excellent stress stoppers.  They help to reduce anxiety, help you think more clearly and improve memory.  When we are stressed we typically turn to sweets.  The B vitamins help us regulate sugar metabolism which helps with the sugar cravings. Vitamin C is lost during times of stress and is required in the production of the stress hormones. 1000-3000mg of Vitamin C can help your body deal with stress. Stress decreases the minerals calcium and magnesium.  A deficiency can lead to anxiety and fear. A daily dose of fish oil is known to help with depression and protect against heart disease and cancer.f

When you follow these 4 simple simple steps you will make a significant contribution in how you look and feel.  You will have better relationships and your family will notice a difference in you.  You will also know that you are taking steps in the right directions for a healthier life with less stress and anxiety.  In addition you will decrease the risk of a stress related illness by as much as 90%.

Don’t let stress and anxiety take hold of your life.  Simple self help solutions can make a huge difference in how you feel.

I believe that we must take a look at our-self, get in tune with our body to really make a change in our health and well-being.

Ask yourself these questions….

I get physical activity daily?

I have good eating habits?

I take extra health supplements?

If your answered no the above questions here is a simple often forgotten about recommendation for you to consider…

3 Simple Tools for Stress and Anxiety

1.     Set a time of day for physical activity.

• Pick up an activity that you enjoy, so that exercising becomes less of a chore and more of an enjoyment.  Try walking, swimming, bicycling, yoga, or tennis.
• Regular physical activity is good for the body in many ways.  It helps us to sleep better, allows the mind to relax, and helps to release pent-up emotion.
• Interestingly, a recent study found that leisure-time physical activity protected a person against the physical symptoms of stress and anxiety.  What mattered wasn’t the person’ level of fitness, but simply the regular participation in enjoyable physical activity.

2.    Make simple changes to your diet.

• Avoid alcohol, sugar and caffeine.  The caffeine you have today robs your body of tomorrows energy.  Try to wean yourself of caffeine rich beverages like coffee, tea, and colas.
• Too much sugar produces a blood sugar rush followed by exhaustion and a low tired feeling.  Alcohol adds added stress to our already stressed glands and organs.

3.    Give your body the anti-stress nutrients.

• Stress places an increased demand on our body for vitamins and minerals.
• The B complex vitamins are excellent stress stoppers.  They help to reduce anxiety, help you think more clearly and improve memory.  When we are stressed we typically turn to sweets.  The B vitamins help us regulate sugar metabolism which helps with the sugar cravings.
• Vitamin C is lost during times of stress and is required in the production of the stress hormones. 1000-3000mg of Vitamin C can help your body deal with stress.
• Stress decreases the minerals calcium and magnesium.  A deficiency can lead to anxiety and fear.
• A daily dose of fish oil is known to help with depression and protect against heart disease and cancer.

By following these simple steps you will make a significant contribution in how you feel, and reduce your chance of a serious stress related illness by as much as 90%.

I am always here to help.  Just ask.

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Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that nagging headache, your frequent forgetfulness or your decreased productivity at work. But sometimes stress is to blame. Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. When you recognize common stress symptoms, you can take steps to manage them.

Of course, other potentially serious health problems also can cause some of these symptoms. If you’re not sure if stress is the cause or if you’ve taken steps to control your stress but symptoms continue, see your doctor.

Very import.

If you have chest pain, especially if it occurs during physical activity or is accompanied by shortness of breath, sweating, dizziness, nausea or pain radiating into your shoulder and arm, get emergency help immediately. These signs and symptoms may indicate a heart attack and not simply stress symptoms.

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What can you do concerning your stress and tension level even though  the house bills never stop coming, home errands must be fulfilled, and your family as well as career responsibilities always demand your time and effort.

Although all of these are part of your everyday life, you have a lot more control over them than what you actually think. In fact, just the realization that you are in complete control of your life is the basic foundation of stress management.

SOURCES OF STRESS

• Concern for others
• Disease or illness
• Family issues
• Financial difficulties
• Injury or accidents
• Loss or death of a relative or friend
• Office demands
• Personal setbacks
• Poor health (mental, physical, or emotional)

STRESS MANAGEMENT STRATEGIES

• Identify the stress and tension triggering factors.
• Recognize what makes you feel better. Once you find a skill that you find pleasurable, look for ways to hone, harness, and refine such skill to make you feel better and divert your attention.
• Make relaxation activities and techniques a great part of your way of living. Take advantage of natural and alternative therapies such as deep breathing, yoga, meditation, and massage.
• Look for fun, creative, and pleasurable ways to integrate physical activities to your lifestyle.
• Practice time management by organizing, structuring, and prioritizing your everyday tasks.
• Don’t depend on others when it comes to your plans. Have full control over your life.
• Change your diet. Start eating healthy foods to make you feel and look better.
• For every exhausting and tiring activity or day at work, find time to rest and relax. Think about your daily accomplishments and praise yourself for every achievement you make.
• Deal with your emotional problems. Be honest to yourself and others. Don’t try to be perfect. Bring closure to quandaries or issues you have with a friend or relative.
• Surround yourself with positive people. Make sure you have your supportive network of friends, relatives, support groups, and professional counselors.
• Work on designing and developing a deep sense of purpose. Know what you want to attain in life. This way you’ll have a life goal that you will go after.
• Do activities that you enjoy and take some time out for yourself. Bring along your friends and relatives to make these activities more pleasurable.
• It is okay to say no. If you feel that an invitation will do you no good have strength to turn down the offer politely.
• LIVE AND ENJOY YOUR LIFE TO THE FULLEST!

STRESS RELIEVERS

When your shoulders start tensing up and your heart begins pounding, you must:

• Close your eyes, take a deep breath, relax the muscles in your body, and go to a place where you feel calm.
• Perform deep relaxation, and then carry out progressive muscle relaxation. Yoga is an extremely relaxing class to join and can make your day healthier and better.
• Sit with good posture. This way the air will flow throughout your body sufficiently.
• Eliminate the causes of stress and tension. This is the most sensible and practical solution but is frequently overlooked. Keep in mind that stressful things normally do you more mischief than good.
• Keep a diary or journal where you can release your feelings and thoughts through writing. This will eventually allow you to analyze the situation reasonably.
• Cry. This can relieve anxiety efficiently by letting your bottled-up emotions out.

Bear in mind that stress is a way to make you feel that you are alive. Celebrate your life’s awareness and tap yourself on the back for every life obstacle that you conquer.

Dealing with different kinds of stress is something we go through everyday. Modern times have provided us with new technologies that are helpful but often cause complications in our lives. We often feel a certain hassle, strain, frustration, or an increase of demand because of it.

Having stress in our lives may not always be a bad thing. A small amount of stress can sometimes give us that boost of motivation that allows us to perform better. However, in most cases, stress that occurs frequently has the ability to weaken our body.

Here are some signs of stress:

• Anxiety
• Restlessness
• Worrying
• Irritability
• Depression
• Sadness
• Anger
• Feeling insecure
• Lack of focus
• Burnout
• Forgetfulness

Our mental and emotional health are usually the first ones to suffer when stress happens. Our mind gets weaker and we tend to lose focus of the things that are happening to us. There are different situations that can trigger this condition.

Understanding stress and how it works is a very effective tool. At a certain point when it is helpful, stress acts as a signal; stress is considered to be our body’s way of allowing us to be aware that we are close to reaching its limit. However, when stress reaches the point when we can no longer cope it can cause serious damage to our body.

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Too much stress in our lives always takes a toll on our health – whether it is physical, mental, emotional, or spiritual.  Stress is something  we all deal with everyday.   Most of us know the health hazard of  feeling stressed all the time, but we don’t always know what to do  or where to start.

Listen to your body.

Its important to stop and notice how stress could be affecting your health.  Take a moment to stop and listen to your body.    Understand that the effects of stress on the body vary depending on different factors. However, many studies have shown that the common physical effects of stress are the following:

• Headache
• Back pain
• Chest pain
• Heart disease
• Heart palpitations
• High blood pressure
• Decreased immunity
• Stomach upset
• Sleep problems

Although these may not always be indications of stress, persistent manifestations of these symptoms are. These effects caused by stress are a signal, letting us know that our body has reached its limits. Unfortunately, our inability to focus because of these symptoms causes more stress in us.

Slow down.

We are now in a modern age where we seem to believe that time is of the essence. One of the real problems that cause stress is that we often push our body to the limit, always trying to be on top of everyone else.

Allow your body to relax, take the time to breathe.

Stop the affects of stress on your behavior!

Built up stress affects our behavior and how we handle every day life.  Get in tune with your body and assess for signs stress is affecting your behavior.

Stress is a normal part of life.  Work, financial, and family pressure can make us feel like we are going to explode.

Most of us are distracted by the exterior part of our lives – career problems, peer pressure, etc. – that more often than not, we lose control of the balance we all need. Unfortunately, there is no universal way of handling and releasing stress away from our lives.

The good thing is we are now aware that stress is inevitable, but always reversible. Educating ourselves on how best to help our body not only cope, but reverse the effects of stress is the first step we all must take.

Stress Affects Your Behovior

Behavior and emotions are affected by stress, we must stop and get in tune with our body and recognize how we are being affected by the stress in our lives.  Here is a list of major behaviors and emotions that are affected by stress, our body has reached beyound the point of stressed out and we are burnt out.

Overeating
Under-eating
Angry outbursts
Drug or alcohol abuse
Increased smoking
Social withdrawal
Crying spells
Relationship conflicts

One of the most important ways to diffuse that stressed out feeling of tension and anxiousness is physical activity.  Not all types of physical activity are good for everyone.  I recommend to my patients exercise for stress based on blood type.

Awareness is the key to getting our mind and body healthy. Get to know your body and how it reacts to different kinds of stimuli – this is very helpful on your way to being physically and mentally fit. A simple exercise can work wonders, if done properly.

The right information together with the right attitude always produce the best outcome to whatever goal you make have on life. Allow yourself to relax and focus on the positive side of things, and be amazed at how something so simple can transform you.

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Depression is just plain awful!  If you take medication for depression and feel your not getting better here are some depression tips to consider that your doctor might not know about.

There are many causes of depression.  Hopefully your doctor has tested you for thyroid disorders like hypothyroidism (low thyroid) and hyperthyroidism (high thyroid, graves disease), hormone changes like menopause and adrenal problems.

Prolonged stress, nutritional deficiencies, and imbalances of brain chemicals like serotonin, dopamine, and epinephrine also cause depression.  Have you been checked for any of these?

If you suffer from depression and are not getting good results from any medication you are taking here are a few guidelines to help you.

• Blood work to rule out thyroid disorder
• B vitamin supplement
• Stress management
• Urine test for brain chemical levels
• Exercise of some sort is a must, walking, etc. force yourself get out and move.  Exercise releases the feel good chemicals and can really do wonders to help.

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