Tag Archives

53 Articles

How to Use Your Stress for Good

Posted by Felix Assivo on
0
Business
How to Use Your Stress for Good

This week’s article is provided by Deb Lewis, founder of Mentally Tough Women (MTW). It is a companion to her interview on Innovating Leadership, Co-creating Our Future titled Mental Toughness: How to Embrace Stress for Greater Success that aired on Tuesday, July 6th.

Have you ever felt that SPECIAL SATISFACTION when you achieve what others thought impossible?

I graduated from West Point in the first class to EVER accept women.  174 years of them saying NO to all the women who wanted to attend and now our 62 women graduates from that first class have grown to over 5000 today.

It wasn’t easy. Important lessons rarely are. Those early days taught me a LOT.

Some years later, I was hand-picked to lead a $2.1 billion engineer construction program IN COMBAT!  Today, I’m very involved with non-profits, businesses, schools, and government offices to make it possible to work closely together to succeed under the toughest conditions. I lead a couple of non-profits, which include one with 4,200 members as Commander of the Veterans of Foreign Wars for Hawaii, and as Hawaii’s ambassador for the Military Women’s Memorial, encouraging women to sign up and share Herstory.

What’s been my KEY TO SUCCESS… that’s helped 1000s of women and men do AMAZING things EVERY day against the odds?

Answer: STRESS

It can break you, making your life miserable…or…

With the right training, YOU face whatever the future holds and enjoy what’s truly possible.

What better time to learn how to use stress to your advantage than today?

Think about the huge challenges we face -from climate change (drought, floods, melting ice caps & sea rise), to aggressive nations or combative groups to COVID and deadly variants.

Consider what’s happening to our businesses.

  • A Harvard Study found that in a recent recession only 9-10% of companies use adversity to their advantage. (Gulati – HBS)
  • A Harvard Business Review report found that 70-90% of business mergers and acquisitions fail. (HBR, 2019)
  • Gallup studies for 2020 indicate a workforce struggling to live up to its potential. Only 1 or 2 employees in 5 are engaged at work (highly involved), 43% are stressed out daily, and 15-20% are actively DISENGAGED (actively discouraging others to perform).

What employees in the US face at home:

  • 70% of adults have experienced a traumatic event – that’s Pre-COVID. (thenationalcouncil.org)
  • 50% of marriages end in divorce, and up to 73% for subsequent marriages. (worldpopulationreview.com)
  • 66% of people are seeking a real relationship, a meaningful partnership that is built on commitment and love (eHarmony)

When important issues at work and at home are wrapped in toxic and divisive perspectives, we magnify problems and solutions become elusive.

It’s natural to mistakenly view stress as a threat. In fact, we’re hard-wired and conditioned/soft-wired to do so. Threats trigger most people into survival-mode thinking.

In survival mode, unmet expectations are judged harshly and quickly. In this mode, a large range of options dramatically narrow to three strategies:  Fight, Flight (run away), or Shut Down (disengage).

It’s a lot like walking into a pie shop that normally offers 50 mouth-watering options. In survival mode, you narrow your options to three ordinary-looking pies…which you don’t realize until later. And those limited choices all make you sick.

A lack of stress skills can be easy to spot. Have you ever sat in a restaurant when someone you’re with has an issue with an order? How do they treat the server? Shouting or getting upset may get movement and lots of unintended consequences. Outcomes that exceed my expectations – never happen when I’m in survival mode!

In one case, a client enthusiastically signed up for both of my Extreme Stress and Stress Basics courses. Two weeks later, I noted she had not started either one. Upon questioning, she stated, “I’m in such a dark place. I really don’t think I have the energy or desire to even start because I won’t finish.”

Rather than be disappointed, I became excited and challenged her to watch just one of my 5 minutes videos. I promised she’d have more energy and feel better right away. Two weeks later, I checked back. and she shared, “I watched the video and finished both courses by the next day.”

I knew the toxic environment she worked in and asked if she wanted to talk more. She said, “I’m great now… really!” We did talk later. Her situation was even worse than I imagined. Today, she’s in a dream job.

With a better perspective and a few stress tools, you can walk through fire. And won’t waste time in survival mode whenever your emotions are triggered. Without that training and discipline to handle stress, it’s easy to forget the wisdom that’s available to us.

Remember when Wonder Woman took on the world after her early years of intense training? My own mental toughness journey in and out of the military continues to give me the power to transform incredibly difficult situations into opportunities and to help others do the same. It hasn’t gotten easier. I’ve gotten better!

TV, newspapers, magazines, books, radio, social media, and daily conversations bombard our beliefs, conversations, and choices we make every day. Recognize that a growing number of people refuse to listen to or restrict the “News” they receive or have even sworn off social media entirely. It comes down to how well you handle life’s challenges, no matter how tough things get. Stress isn’t bad. It’s how you deal with stress that matters.

 Do YOU want to stand out as a better leader? If so, your real test won’t happen when things go as planned. It’s those moments when a turn of events tests you – disappoints, frustrates or potentially angers you and those around you. With survival-mode thinking, keep in mind that:

Once you go negative, you break the trust and shake the foundation of your relationships.

What you do matters. When you’re lucky enough to be placed in leadership roles, use them to make a difference. The more challenging the job, the bigger your potential impact.

Go to our website Mentallytoughwomen.com to find out more about MTW’s Powerful Stress Tools. You’ll enjoy being tested to your limits!

Use stress to fuel your success

To become a more innovative leader, you can begin by taking our free leadership assessments and then enrolling in our online leadership development program.

Check out the companion interview and past episodes of Innovating Leadership, Co-creating Our Future, via iTunes, TuneIn, Stitcher, Spotify, Amazon Music, Audible,  iHeartRADIO, and NPR One.  Stay up-to-date on new shows airing by following the Innovative Leadership Institute LinkedIn.

About the Author

Colonel Deb Lewis is a West Point graduate from its first class with women. A retired Army Colonel and Harvard MBA, Deb commanded three US Army Corps of Engineer Districts, including a $2.1B reconstruction program in combat. She survived the 9/11 Pentagon attack while serving on the Joint Staff antiterrorism team. Colonel Deb’s experiences leading while under fire inspired her unique ‘Mentally Tough Women’ (MTW) program. MTW prepares women (and enlightened men) to handle more stress – not de-stress – in good times and times of crisis. Once you ‘Armor Up’ with mental toughness, your daily battles turn into sweet victories.

Photo by Diego González on Unsplash

Nancy Yonally & James Derick Discover Stress & Addiction Education On Sharon Kleyne Talk Radio

Posted by presspass on
0
Health & Wellness
Nancy Yonally & James Derick Discover Stress & Addiction Education On Sharon Kleyne Talk Radio

Derick, Yonally & Kleyne Propose Stress & Addiction Relief on Sharon Kleyne Talk Radio. Nature’s Tears® EyeMist® Trade Secret pH-Balanced Water Sponsors Power of Water® Water Life Science® Sharon Kleyne VoiceAmerica.

Nancy Yonally, has 50 years of experience as a wellness consultant and corporate trainer Nancy fights substance abuse and mental disorders in Oregon and nationwide while James Derick’s SAFE Coalition, Inc., headquartered in Norfolk, Massachusetts, mission is to provide support services to those impacted by Substance Use Disorder. The Coalition accomplishes this goal by assisting area communities with strategies for prevention, education, peer connection and treatment options. Derick who has 30 years of experience has come to the assistance of a quarter-million people with substance abuse disorders.

Sharon Kleyne, host of the internationally syndicated The Power of Water® & Your Health sponsored by Nature’s Tears® EyeMist®, naturally pH balanced water technology for acid mantle protection, on VoiceAmerica World Talk Radio & Apple iTunes, educates people every week about new technology health care, the importance of pure water to mental and physical health and the necessity for getting children back to school Now.

On Monday, September 21st at 10:00 A.M. Pacific Time, Yonally, Derick and Kleyne met on Kleyne’s talk radio program to explore the stress and anxiety of COVID-19’s effect on people of all ages everywhere. “Children, especially, need to get back to school immediately,” declares Kleyne. “They are missing essential social training that can’t be replaced by staying home.” Kleyne points out that adults are also suffering, because of the pandemic and stay-at-home procedures. Incidents of abuse, drug and alcohol consumption have increased everywhere.

Yonally, formerly a Health Department consultant for the schools, is a founding member of Graceroots Pathways to Wellness, a successful program addressing substance abuse in Grants Pass, Oregon, believes that “substance abuse indicators are as broad as the population. Poverty is one of the drivers; so is experimentation, especially among our youth, and they’re getting younger and younger (8-9-10 years old). Children are absolutely indestructible in their minds,” adds Yonally. “They believe it’s not going to happen to them. They believe they can handle it. It’s just a toy, and especially among the very young, it’s just a game.”

Yonally’s goal is to wake up communities. “Denial is so dominant,” Coleman shares, “especially in the field of substance abuse. It’s difficult because sometimes when you think you know what the community needs to know, there might not always be the reciprocal response. My underlying motivator has been prevention.” The organizations that Coleman has worked with offer victims of addiction education, support and treatment. The goal for the addicted is to become stable for themselves, their families, then become team members of the community.

“There is a physical aspect to the isolation created by the pandemic,” Derick offers, “but there is also a spiritual component. Without the in-person support that existed before the pandemic, the voices inside can get really loud. These people are fighting the stigma attached to mental illness, so we at SAFE are continually messaging and calling people to let them know they are not alone.”

Kleyne, who always encourages common sense, reminds everyone that “we have so much to learn about water, body water lost to evaporation and this pandemic. People don’t have the patience our forefathers did,” Kleyne continues, “to learn about how body water loss causes symptoms of illness and disease and can lead to addictions. We don’t know it all!” Kleyne insists.

Kleyne, Yonally and Derick also hope to discuss programs that will educate prisoners about new technology healthcare and teach them to improve their diets. “Nutrition and water are so important in understanding the equation and breaking the cycle of addiction,” Derick says. “People with addictions who have come through treatment can still be drinking Red Bull and eating junk food. That person is a relapse waiting to happen.”

“Better health education can break that cycle,” says Kleyne, “and what better time to do it than while these people are locked up?”

*

While the west coast burns, Kleyne encourages everyone to join her in prayer for thousands of firefighters, law enforcement, scientists, medical personnel, first responders and people that have lost their businesses and homes. “The stress these brave heroes are dealing with is unimaginable,” says Kleyne. “Please keep them in your thoughts wherever you may be.”

*

LISTEN to the internationally syndicated The Power of Water® & Your Health sponsored by Nature’s Tears® EyeMist®, naturally pH balanced water technology for acid mantel protection, on VoiceAmerica World Talk Radio & Apple iTunes with producer and host Sharon Kleyne and program director Rose Hong of Global Dragon TV. This program features Dr. David Clarke, stress expert from Portland, Oregon.

Follow this link: https://www.voiceamerica.com/episode/125671/hidden-stresses-and-your-health

*

Some recent Sharon Kleyne talk radio programs feature:

Dr. David Clarke https://www.voiceamerica.com/episode/125671/hidden-stresses-and-your-health

Philip Paden, M.D. https://www.voiceamerica.com/episode/125579/encore-immunity-protector-with-natures-tears-eyemist

Kevin Kearns & Ken Baum https://www.voiceamerica.com/episode/125437/mental-strategies-how-to-cope-with-covid-and-transfer-your-life

Nancy Yonally https://www.voiceamerica.com/episode/125328/drug-addiction-and-its-impact-on-immune-system-and-mental-health-during-the-pandemic

If you would like to watch a brief, entertaining educational film that demonstrates the application of the new Dry Eye Solution® technology Nature’s Tears® EyeMist®, sponsor of Sharon Kleyne’s talk radio program, go here: https://www.youtube.com/watch?v=l0gOr8TB45U

Back To School & Work Stress-Free Discovered On Sharon Kleyne Talk Radio

Posted by presspass on
0
Health & Wellness
Back To School & Work Stress-Free Discovered On Sharon Kleyne Talk Radio

Nancy Yonally & James Derick Share Stress-coping Education with Sharon Kleyne on Kleyne Talk Radio. Nature’s Tears® EyeMist® Trade Secret pH-Balanced Water Sponsors Power of Water® Water Life Science® Sharon Kleyne VoiceAmerica.

Today on Sharon Kleyne’s internationally syndicated talk radio program The Power of Water® & Your Health sponsored by Nature’s Tears® EyeMist®, naturally pH balanced water technology for acid mantle protection at VoiceAmerica World Talk Radio & Apple iTunes, Nancy Yonally, a wellness consultant and corporate trainer https://www.linkedin.com/in/nancyyonallycoleman/ who battles substance abuse and mental disorders in Oregon and James Derick, founder of SAFE Coalition, Inc., headquartered in Norfolk, Massachusetts will discuss and explore coping with COVID-19 stress and getting people back to school and work as safely and as swiftly as possible.

“We have to get kids back to school,” insists Kleyne, “because we’re causing them more stress and anxiety by keeping them locked up at home.” It’s true that since the assault of the Coronavirus pandemic, incidents of physical, drug and alcohol abuse have gone up and up in American households. The kitchen tables of America, once so strong, are wobbly as parents cope with lack of income and jobs.

“There is a physical aspect to the isolation created by the pandemic,” says Derick, “but there is also a spiritual component. Without the in-person support that existed before the pandemic, the voices inside can get really loud. People are fighting the stigma attached to mental illness, so we at SAFE are continually messaging and calling people to let them know they are not alone.” This is especially important when people are self-isolating for the general good. Derick points out that the mission of SAFE Coalition is to provide support services to those impacted by Substance Use Disorder. SAFE helps area communities by teaching strategies for prevention, education, peer connection and treatment options. Derick ad SAFE Coalition have come to the assistance of a quarter-million people with substance abuse disorders.

Yonally, a former Health Department consultant for schools and a founding member of Graceroots Pathways to Wellness in Grants Pass, Oregon, shares that “substance abuse indicators are as broad as the population. Poverty is a key trigger, and so is drug experimentation, especially among young people, and they’re getting younger and younger (8-9-10 years old),” Yonally says. “Children are absolutely indestructible in their minds,” adds Yonally. “They believe it’s not going to happen to them. They believe they can handle it. It’s just a toy, and especially among the very young, it’s just a game.”

Yonally believes that communities everywhere have to wake up. “Denial is so dominant,” she says, “especially in the field of substance abuse. It’s difficult because sometimes when you think you know what the community needs to know, there might not always be the reciprocal response. My underlying motivator has been prevention.”

Prevention, safety and common sense drive Kleyne to educate people that “we have so much to learn about water, body water lost to evaporation and this pandemic. People don’t have the patience our forefathers had to learn about how body water loss causes symptoms of illness and disease and can lead to addictions. We don’t know it all!” Kleyne warns, “but we had better learn fast!”

*

Though the west coast fires and smoke-choked skies have somewhat abated, Kleyne still reminds everyone to join her in prayer for thousands of firefighters, law enforcement, scientists, medical personnel, first responders and people that have lost their businesses and homes. “Let’s pray for the heroes,” says Kleyne, “who are risking their lives so that others may live.”

*

LISTEN to the internationally syndicated The Power of Water® & Your Health sponsored by Nature’s Tears® EyeMist®, naturally pH balanced water technology for acid mantel protection, on VoiceAmerica World Talk Radio & Apple iTunes with producer and host Sharon Kleyne and program director Rose Hong of Global Dragon TV. This program features Dr. David Clarke, stress expert from Portland, Oregon.

Follow this link: https://www.voiceamerica.com/episode/125671/hidden-stresses-and-your-health

*

Some recent Sharon Kleyne talk radio programs feature:

Dr. David Clarke

https://www.voiceamerica.com/episode/125671/hidden-stresses-and-your-health

Philip Paden, M.D.

https://www.voiceamerica.com/episode/125579/encore-immunity-protector-with-natures-tears-eyemist

Kevin Kearns & Ken Baum

https://www.voiceamerica.com/episode/125437/mental-strategies-how-to-cope-with-covid-and-transfer-your-life

Nancy Yonally

https://www.voiceamerica.com/episode/125328/drug-addiction-and-its-impact-on-immune-system-and-mental-health-during-the-pandemic

If you would like to watch a brief, entertaining educational film that demonstrates the application of the new Dry Eye Solution® technology Nature’s Tears® EyeMist®, sponsor of Sharon Kleyne’s talk radio program, go here: https://www.youtube.com/watch?v=l0gOr8TB45U

Dr. David Clarke Portland, Oregon Treats Stress On Sharon Kleyne Talk Radio

Posted by presspass on
0
Health & Wellness
Dr. David Clarke Portland, Oregon Treats Stress On Sharon Kleyne Talk Radio

Dr. David Clark President of Psychophysiologic Disorders Association on Sharon Kleyne Talk Radio. Nature’s Tears® EyeMist® Trade Secret pH-Balanced Water Sponsors Power of Water® Water Life Science® Sharon Kleyne VoiceAmerica.

Dr. David Clarke, President of the Psychophysiologic Disorders Association http://stressillness.com/about.php and Sharon Kleyne, host of the internationally syndicated The Power of Water® & Your Health sponsored by Nature’s Tears® EyeMist®, naturally pH balanced water technology for acid mantle protection, on VoiceAmerica World Talk Radio & Apple iTunes http://www.sharonkleynehour.com do not need t be convinced that stress is a silent killer of billions of people around the world.

Clarke DrDave@stressillness.com , author of They Can’t Find Anything Wrong!: 7 Keys To Understanding, Treating and Healing Stress Illness https://www.amazon.com/They-Cant-Find-Anything-Wrong/dp/1591810647 for people with Psychophysiologic Disorders (PPD), and Kleyne are especially concerned for thousands of firefighters, law enforcement, scientists, medical personnel, first responders and people that have lost their businesses and homes while enduring crushing stress. “We all need to pray for these brave heroes,” says Kleyne.

The west coast fires are just the latest disasters that have coupled with the COVID-19 pandemic to send incidents of stress-related physical and mental illness skyrocketing. “The pandemic intensifies the stress that already exists in the lives of people,” says Clarke. “People of color, sexual minorities and women can feel additional stress; anxiety and depression; stress has gone up significantly in the 18-24, 24-30 groups. There are a lot of pathways to stress and addiction. Addictions are often serving a role of self-treatment for chronic stress resulting from suppressed emotions.”

Kleyne, an internationally recognized water researcher in water vapor evaporation of the atmosphere, believes that dealing well with stress will strengthen one’s immunity protection. “Water is the breath of life,” says Kleyne. “Many of the scientists that have come on my talk radio show have said that the body is like a battery interacting with the electrically charged water vapor in the atmosphere.”

Clark, a Clinical Assistant Professor of Gastroenterology Emeritus, Assistant Director at the Center for Ethics at Oregon Health & Science University (OHSU), a Faculty Associate in the Doctor of Behavioral Health programs at Arizona State University, at the Cummings Graduate Institute and a doctor that has diagnosed and treated over 7,000 adult and adolescent patients suffering pain and other physical symptoms linked to PPD, helps people diagnose and treat stress and the illnesses that result from it. “If you can identify the sources of stress in people—which may be childhood stress or it may be stress in your life at the moment, it may be anxiety or depression connected to COVID or not—and when we can identify those issues and bring them into conscious awareness, we can treat them and peoples’ physical symptoms improve,” says Clarke.

*

LISTEN to the internationally syndicated The Power of Water® & Your Health sponsored by Nature’s Tears® EyeMist®, naturally pH balanced water technology for acid mantel protection, on VoiceAmerica World Talk Radio & Apple iTunes with producer and host Sharon Kleyne and program director Rose Hong of Global Dragon TV. This program features Dr. David Clarke, stress expert from Portland, Oregon.

Follow this link: https://www.voiceamerica.com/episode/125671/hidden-stresses-and-your-health

*

Some recent Sharon Kleyne talk radio programs feature:

Philip Paden, M.D.

https://www.voiceamerica.com/episode/125579/encore-immunity-protector-with-natures-tears-eyemist

Kevin Kearns & Ken Baum

https://www.voiceamerica.com/episode/125437/mental-strategies-how-to-cope-with-covid-and-transfer-your-life

Nancy Yonally

https://www.voiceamerica.com/episode/125328/drug-addiction-and-its-impact-on-immune-system-and-mental-health-during-the-pandemic

Dr. Sahil Khanna, Mayo Clinic

https://www.voiceamerica.com/episode/125131/new-developments-in-digestive-health

If you would like to watch a brief, entertaining educational film that demonstrates the application of the new Dry Eye Solution® technology Nature’s Tears® EyeMist®, sponsor of Sharon Kleyne’s talk radio program, go here: https://www.youtube.com/watch?v=l0gOr8TB45U

The Eldercare Advocate: A Calmer You; A Path to A Healthier You

Posted by presspass on
0
Empowerment
The Eldercare Advocate: A Calmer You; A Path to A Healthier You

A calmer mind can help you respond to stressful situations in a way that is less harmful to your body. There is even research which indicates that the stress one experiences may play a role in one’s hair turning gray

There is evidentiary research that becoming calmer and achieving inner peace has powerful benefits on overall health and wellness. There are many ways and practices to help on the path to achieving an improved level of calm but one of the simplest is breathing.

Breathing is an autonomic nervous system response that is controlled by the respiratory center in an area at the base of the brain. We do not have to consciously control our breathing; it is an involuntary function. However, that doesn’t mean we don’t have the ability to control it. We actually CAN control our breathing. In doing so we can use it as a valuable tool to reduce feelings of stress and anxiety which in turn can help us feel more calm. Thus, breathing exercises can be beneficial to your mental and physical wellbeing.

There are even those that believe that merely being around a person who has achieved inner peace can have a positive impact on their own mood or level of calm. This is reflected in the statement: “the tension was so thick you can cut it with a knife”. This implies that that one is able to feel the tension in the environment which can cause a heightened response in our own body and influence our behavior. Thus, it stands to reason, that being around a person who is more calm can help inspire a feeling of calm within ourselves.

There are a variety of breathing techniques that you can practice to help you achieve a greater feeling of inner calm or peace.

1.  Abdominal or diaphragmatic breathing is the basis of all breathing exercises. Did you ever notice that when a baby sleeps their abdomen moves up and down? Did you ever notice that when you are laying down, in the most relaxed position, when you breathe your abdomen goes up and down.This is because this is how the body’s optimal brething functioning. It is the deepest form of breathing, when the most breath completely fills our lungs and every cell in our body becomes oxygenated.

To begin, sit down in a comfortable position, put one hand on your chest and the other on your belly. Take a deep breath in through your nose. If done correctly the diaphragm will inflates fully so that air goes to completely fill the our triangle shaped lungs all the way to their base. The breath should push the hand on the stomach out, while the other hand on the chest does not move. Try setting aside time 10 minutes each day to using this technique to take six to ten slow, deep breaths per minute for approximately ten minutes. You may experience immediate benefits such as a reduced heart rate and/or blood pressure level. After regularly practicing this for six to eight weeks you may see other advantages. This technique can beneficial if utilized prior to stress causing events.

2.  A Basic Calming Breath involves initially taking a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs, holding the breath for a count of “three” and then slowly exhaling through pursed lips while you simultaneously think about relaxing the muscles of your face, jaw, shoulders and stomach.

3.  Dr. Andrew Weil, the founder and director of the University of Arizona Center for Integrative Medicine, is a proponent of the 4-7-8 breathing technique also known as “relaxing breath”. The technique is as follows: breathe in for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Focusing on long deep controlled breaths in a specific rhythm is also a core practice of many meditation and yoga practices which also promote relaxation. The scientific evidence supporting this technique is limited; however, individual people have reported that achieving this type of rhythmic breathing has helped them reduce anxiety thereby creating a sense of relaxation which leads to sleep. Achieving an inner calm obviously helps us in reducing our anger responses as well. How many times have we heard the expression “count to 10’ before we respond. This is meant to serve the same purpose. Paired with purposeful, controlled breathing, this can go a long way to helping us achieve inner calm and respond more favorably to a variety of challenging situations that we all face whether in our personal or work lives/environments.

4.  Alternate Nostril breathing is a yogic practice of breath control which has been demonstrated to be beneficial. In 2016, Vogue magazine declared “Breathing Is the New Yoga”, which is the primary technique in the Art of Living’s Happiness Program known as Sudarshan Kriya which we know as meditation. There are over 65 independent studies which show that Sudarshan Kriya is effective in reducing levels of the stress hormone cortisol, increases mental focus, enhances levels of immunity and decreases depression and anxiety, with quick and lasting effects.

In Sanskrit, Alternate Nostril Breathing is called Nadi Shodhana Pranayama, which translated means “subtle energy clearing breathing technique”. Alternate Nostril Breathing helps calm the mind, reduce anxiety, and bring a feeling of relaxation to the entire body. If performed for just a few minutes, Alternate Nostril Breathing can instantly reduce stress and fatigue, but can also be used to reduce stress before high-stress situations such as job interviews, performances or public speaking events. Some people describe the burst of energy they feel from alternate nostril breathing as similar to the jolt they get after drinking a cup of coffee. This can help you achieve a heightened sense of awareness or help you to be more focused.

Though alternate nostril breathing can be done as part of or is integral to it can also be done as its own practice to help quiet and still your mind. This technique may be helpful for caregivers who can use it to help manage the stresses that often accompany being in that role. You may also find that practicing alternate nostril breathing helps you to be more mindful of the present moment.

An overview of the procedure:

·  Sit in a comfortable position with the spine long and the hips relaxed. Release any tension from your jaw. Close your eyes.

·  Take a deep breath in

·  On an exhalation, take your index finger and close the right nostril and breathe out through the left nostril.

·  Then without moving your finger, breathe in through the left nostril.

·  Then release that finger and take your opposite hand and use your index finger to close the left nostril.

·  Then breathe out through the right nostril.

·  Then Inhale through the right nostril. Release the finger on your left nostril, close the right nostril with your index finger of the opposite hand and breathe out through your left nostril.

·  Repeat the process.

·  These two full breaths are called one round of Alternate Nostril Breath.

·  Perform 5 to 9 rounds of this alternating breath between the nostrils.

·  Remember to always inhale through the same nostril you just exhaled through.

It may take a few tries before you get the coordination of inhaling, exhaling and moving your fingers back and forth between nostrils. This is not unusual so try not to get frustrated. Keep at it and you’ll get it.

Additional interesting information about alternate nostril breathing:

There was a study completed in that found that people who practiced alternate nostril breathing lowered their perceived stress levels.

Yogic breathing practices are also believed to improve lung function and respiratory endurance. This was based on a small study done in 2017 in which the effects of pranayama practice on the lung functions of competitive swimmers was found that it had a positive effect on respiratory endurance.

We know the benefits that lowering your heart rate can have on cardiovascular health. According to a study completed in 2006, engaging in a slow yogic breath such as alternative nostril breathing significantly decreased heart rate and average breathing rhythm. Research from a 2011 study found that an alternative nostril breathing program performed over a period of six weeks had a positive impact on physical and physiological fitness-based performance. The breathing technique was found to have a positive influence on blood pressure, heart rate, and vital capacity.

Additional studies found that different types of yogic breathing could have beneficial effects on neurocognitive, respiratory and metabolic functions as well as  on the nervous system.

Though safe for most people, there are medical conditions in which alternate nostril breathing may be contraindicated. (i.e., COPD, asthma, other heart or lung conditions) In the event you have any of those conditions or concerns, you should consult with your doctor to find out if it is safe for you to practice alternate nostril breathing. As with any other practice, if you experience any adverse affects, such as shortness of breath, lightheadedness, dizziness or nausea while using this technique, you should discontinue immediately.

Life can be stressful for everyone at times. Daily life events, professional and family responsibilities, personal and professional relationships, taking on new roles as a parent, caregiving for a loved one, serious life changing events or medical conditions, the list goes on and on. There is a difference between the stress from immediate short-term situations in which the body releases hormones that are part of a normal physiologic response so it goes into a heightened state of alert so it can react as in the fight or flight response. (i.e., increased breathing and heart rates) That is entirely normal.

However, stress reactions to a variety of other situations can be harmful to our health. Symptoms associated with that type of stress may include anxiety, irritability, depression, insomnia, headaches, muscle pain or tension, fatigue, sleep problems, and changes in general behavior.

Too much stress can also negatively impact general habits and behaviors. It can lead us to make poor food choices and leads to poor exercise habits. Stress can either increase or reduce appetite, most often it increases appetite and the food choices we make under stress tend to be of the more unhealthy variety, sweeter, fattier, higher calorie foods.. Psychologists have related eating to the stressed individual’s need of some manner of control over situations as well as deriving pleasure or some form of comfort.  Professionals have been known to liken eating to smoking; smokers tend to smoke more cigarettes when feeling stressed just as as individuals eat more under the same circumstances. Individuals also tend to feel fatigue or weariness with chronic stress.

Conscious breathing can help you find an inner peace and help you defend against daily frustrations and stress   Once you select a method that is right for you and begin to practice it regularly, not only  in “times of trouble” as the Beatles Song,  you’ll most likely experience a shift in how you are feeling, especially if feeling stress and frustration has been like a constant but unwanted “friend”. You might notice that you’ve become a little more resilient, and approach a variety of situations with a greater sense of peace and relaxation, are less fatigued at the end of the day, have more restful and peaceful sleep and therefore awaken with more energy  and find others responding to you in a more pleasant manner.

Listen to the Jan. 27. 2020  episode of Voices for Eldercare Advocacy  on the Voice America Empowerment Channel for the interview on finding inner peace with someone who has achieved this in his life and helped many others achieve the same by teaching meditation over the past 15 years.

https://www.voiceamerica.com/show/3911/voices-for-eldercare-advocacy

 

Kristen Harper will be speaking at Arizona Pinners Conference on the “Top Ways to Reduce Stress” in Scottsdale, Arizona November 9, 2018

Posted by presspass on
0
Health & Wellness
Kristen Harper will be speaking at Arizona Pinners Conference on the “Top Ways to Reduce Stress” in Scottsdale, Arizona November 9, 2018

Please attend Kristen Harper’s speech on November 9, 2018 (Friday) at the Arizona Pinners Conference in Scottsdale, Arizona at 6:30pm on the “Top Ways to Reduce Stress.”

 

Kristen Harper is a Health and Wellness Speaker who inspires audiences to get healthy and stay healthy.  She is also  the radio show host for Tips to Keep You Healthy, Happy, and Motivated on VoiceAmerica.com every Tuesday at 3pm Pacific Time.

 

You can purchase tickets for the event at https://az.pinnersconference.com/  Free Foot Reflexology Rollers as Giveaways during Kristen’s speech!

 

Kristen Harper’s speaking website:  https://www.kristenharperspeaks.com/

 

Tips to Keep You Healthy, Happy, and Motivated radio show:  https://www.voiceamerica.com/show/2687/tips-to-keep-you-healthy-happy-and-motivated  Health and Wellness experts, Celebrities, Influencers, authors, researchers, and doctors have been interviewed on Kristen Harper’s radio show.

Kristen Harper will be speaking at the International Esthetics, Cosmetics, and Spa Conference in Las Vegas, Nevada on the Top Ways to Reduce Stress on June 24, 2018 at 1:45pm

Posted by Editor on
0
Health & Wellness
Kristen Harper will be speaking at the International Esthetics, Cosmetics, and Spa Conference in Las Vegas, Nevada on the Top Ways to Reduce Stress on June 24, 2018 at 1:45pm

Kristen Harper small jpg.jpg

 

Kristen Harper will be speaking June 24, 2018 at 1:45pm at the International Esthetics, Cosmetics, and Spa Conference in Las Vegas, Nevada on the Top Ways to Reduce Stress.  You can purchase tickets at: https://www.iecsc.com/

 

Kristen Harper is a Health and Wellness Speaker.  She inspires audiences to keep Healthy, Happy, and Motivated.

Transformational Time & Project Management Tips

Posted by Editor on
0
Empowerment
Transformational Time & Project Management Tips

Transformational Time & Project Management Tips

By Ariel & Shya Kane

Transformational Time & Project Management Tips

We have a client who asked us how she can improve her relationship with time and accomplish the things she wants to do in her life – work, projects in her apartment, errands and creative projects, as well as socializing – without feeling that she is wasting or running out of time. These are five suggestions we offered that supported her, and will support you, in easily and effortlessly managing your time and being effective and productive in your life.

1. There is time for everything that needs to be done…and there will always be things left to do.

What are you devoting your time to each day? We bet you think about what you want to do and whether or not you like the tasks at hand. Hint: Thinking about whether you want to do something or not is just a waste of time. Thinking about whether you like it or not is also a waste of time. Many people drag their feet going about what they are going to do anyway and then get no satisfaction from the activities they engage in as a result. A whole-hearted engagement in whatever you are doing will bring with it satisfaction as a by-product. And at the end of the day, there will always be more to do than can be done. We are often delighted by what we accomplish in a day and respectful of the fact that “tomorrow is another day” and that we will be rested and rejuvenated to begin again.

2. Honesty is key.

If you actually want to take control of your relationship with time, don’t tell yourself that you are going to do something that you have no intention of doing. There are things that you don’t want to do that you tell yourself that you “should” do. There are also things that you pretend to want to do that you don’t actually plan on doing or want to do at all.

For example, many times people have the idea that they would be better if…they lose weight, balance their checkbooks, exercise more, do creative things, etc. But that doesn’t mean that they are actually going to do any of those things. This list is simply something held in reserve so that you never give yourself a break and as a constant reminder that you need to change or fix something about yourself. This list is comprised of things that are not actually “in the works,” they are things that you are resisting doing – and by now anyone who is familiar with our approach knows that: What you resist persists, grows stronger, takes longer (or never gets done) and dominates your life. As an alternative, try this:

When you are hanging out – do that.
When you are doing a project – do that.

If you want to have control in your life, then do what you are doing in the current moment, rather than think about what you ought to be doing. Otherwise there is no actual rest because when you are doing nothing you think you should be doing something. If you actually rest then you are likely to find yourself energized to do things rather than talking to yourself about doing them.

3. Procrastination is a sophisticated word for “no”.
Don’t fix it – pay attention.

There is a false idea about independence that was formed in most of our minds around age two when we realized that we could disagree or say “no.” According to this immature notion we think that we are being independent by saying no to anything we are asked to do. In fact, for many of us, we registered in our undeveloped minds that we were powerful, got attention and had the world chasing us around, by doing the opposite of what was asked for and “Poof,” a life strategy is born. Over time we sophisticate this “no” to requests made of us and then when we say no to our own desires, we call it “procrastination”.

You don’t have to make a resolution to stop procrastinating – simply bring awareness to how often you say “no” to yourself and to all of the requests made upon you by life. When your bed is unmade, for instance, it is as if there is a request for you to make it, or to do the dishes, or answer the phone. Become aware of the resistance, hesitation, “don’t wannas” and see how often this is a part of your daily internal conversation. “No” is not a bad thing. It just is. With awareness (a non-judgmental seeing or noticing of how you operate) you can see what YOU want to do rather than be dictated by the life strategy of a two-year-old.

4. What is your current way of relating to time saving you from?

Often “problems” are solutions in disguise. Procrastination may actually be saving you from something you consider confronting or acting as a buffer between you and possible rejection, for instance. For example, you may say that you want more time to “socialize.” It is possible that the endless list of to-dos can keep you from having to get up online on a dating site or get out there and date. Or perhaps you have a creative project on your desk. Then day-to-day minutia that seems to eat your time each day can save you from having to get started. Right now, your incompletions define your life. If you lost them, you wouldn’t know who you are. Your comfort zone INCLUDES all of the things that you find uncomfortable. If you had no problems, nothing wrong, nothing that is holding you back…hmmm…then what?

5. Start small… and keep going.

You don’t have to look far to shift from a conversation about your life to living it in real time. Just lift your eyes from this article and look around. We bet you will see something to be done or something that begs for attention. You don’t have to do something big, start small: Bring a cup to the sink, dust a surface, make that call, file that item…and then keep going. Direct action, direct result. No problem. Complete those things in your life that are incomplete such as projects or organizing your closet. A simple way to approach many things is to repair or get rid of anything that is broken or have it fixed. Stop putting off what you know you are going to do anyway – like Nike says – Just do it!

Join Ariel & Shya for Transformational Time & Project Management in NYC

Dates: Saturday & Sunday, April 28 & 29, 2018
Time: 9:45am – 6pm both days
Fee: $649 (partial scholarships available)
Location: Skyline Hotel, 725 Tenth Ave. at 49th Street, Penthouse Ballroom, NYC

REGISTER

Since 1987, internationally acclaimed authors, seminar leaders, radio show hosts and business consultants Ariel and Shya Kane have acted as guides, leading people through the swamp of the mind into the clarity and brilliance of the moment. Find out more about the Kanes, their seminars in NYC, in the UKGermany and Costa Rica, the Say YES to Your Life! Meetups their work has inspired, their Being Here radio show or join their email newsletter. Also get information about their award-winning books.  Their newest book, Practical Enlightenment, is now available on Amazon.com.

Helping Those Who Have Experienced Disasters

Posted by Editor on
0
Variety
Helping Those Who Have Experienced Disasters

The 2018-03-08 episode will dig a bit deeper into how disasters impact our behaviors and ongoing responses to traumatic situations. We’ll talk with Clinical Psychologist Dr. Rickey Miller, who will discuss the various ways in which people respond to situations and how we can help people overcome their anxieties and stresses related to the disasters they have experienced or witnessed. Many organizations will have emergency response plans to address evacuations and basic employee safety concerns. This episode will take BCM professionals to a deeper level and provide insight on other topics that may need to be addressed in their employee plans to ensure ongoing support for employees when faced with traumatic situations.fullick-Promo-Variety.jpg

Dealing with Stress Like Your Life Depends On It

Posted by Editor on
0
Business
Dealing with Stress Like Your Life Depends On It

It seems that we all spend an enormous amount time trying to avoid what we feel. Every other commercial on TV or the Internet is designed to take us away from what is happening to us. Have a headache? Take this. Overwhelmed? Talk to your doctor about this new medication. Stressed? Get away to our great vacation destination. But everyone of these strategies are about avoiding what is happening to us. Although some avoidance can be a positive exercise, we can’t get away from everything that stresses us out. So, what are we supposed to do?

When we allow ourselves to pay attention to what is happening, both internally and externally, it gives us the ability to look at things in a new way. If we get curious about the sensations in our body, our thoughts and judgments going through our head, the emotions we feel, and the environment these all exit in, we can assess what is happening vs. just reacting to it. That pause, to key into ourselves, allows us to make decisions about what is needed in the moment.

One of the problems I often see is that we know what we need (to eat, to rest, to play, to be creative) but we deny ourselves these things because there are always more pressing things to do. We focus on the “to do” list and we become so enslaved to it that we put taking care of ourselves last on that list every time. We begin to glean our self-worth from how much me do and how productive we are. We wear our exhaustion like a badge of honor becoming “Human Doings” instead of “Human Beings.”

I still remember a time when we went to work from 9-5. When we arrived home, we did not engage in our work again until the next day. There was time for recreation, time for family, time of hobbies, time to just play with the kids and time to rest. But, our 21st century lives don’t work that way. We are expected to be available to our jobs nights, weekends, and holidays. There is no break because the workday never ends. And the things that are designed to keep us resilient get pushed aside.

As we continue to operate this way, is it any wonder that stress related illness is out of control? Our bodies can only take so much before they will let us know they are at the breaking point. Ignoring the signs can make us literally sick, or worse.

I believe that getting clear about what is happening to us is not just something helpful to do, but vital to our health, well-being, and ultimately our survival. It is not optional any more. We must cultivate things in our lives that gives us resiliency to combat the stress we encounter every day. Those things can include rest, creativity, music, meditation, yoga, sport, recreation, nature, pets, volunteerism, and activism. When we make time in our lives for the things that matter, that things that are difficult get better. It is a practice, like any other Mindfulness practice. But without it, the stress of our lives can overtake us and rob us of any joy in our lives, leaving us resentful and bitter.

It is so important. Make the time. It is not optional. Engage in it like your life depends on it, because it does!

Enjoy this blog? Please spread the word :)

RSS
Follow by Email