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How To Eliminate Stress Instantly Effortlessly In 10 Seconds

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Title:
How to Eliminate Stress Instantly, Effortlessly In 10 Seconds!

Word Count:
1423

Summary:
Want to accomplish more without feeling bogged down by stress and self-doubt? It’s easier and faster than you think with a tool-free 10-second method that we all have to our disposition but most of us underutilize every day. This article describes why it “pays well” to reduce your stress.


Keywords:
Work/Life Balance, Career Success, Business Success, Entrepreneurship, Stress Management, Productivity, Overwhelm


Article Body:
No matter where you find yourself on your career journey, you know by now that overwhelm is a natural by-product of success.

Whether you are employed, you are in transition to your own business, you just started off on your entrepreneurial journey, you have been in it for a while and you have an established business, you deal with stress every day (sometimes every minute)

Yes, sometimes, especially at the beginning of your business journey, stress is good. It drives you to work long hours, you get things done, you push forward. Then, after a while, the long hours, the endless emails and phone calls get to you. You find that the passion is leaving you, find yourself wondering why you got started in the first place. You lost your work/life balance.

You know that stress got to you if you frequently wake up tired or with a headache. Eventually this pain and fatigue drains your energy that you need for your business or job and your life. Unfortunately, you can’t spend a day in company with others without hearing somebody complain about just these symptoms. Yes, I have been there and so have my clients. As matter of fact, there has not been a time in history where the level of stress has been greater than it is now, in our automated, fast-changing world of internet, emails, cell phones, instant messaging, and black berries.

Yet, living with too much stress for too long, results in behaviors that are opposite to the ones you need to exceed at what you desire most. Stress creates adrenaline, it allows for spontaneous, reflexive responses it enables you to react to stimuli. An effective business leader does the opposite. He/she acts based on careful thinking and analysis and calm decision-making. Pro-active behavior rather than reactive behavior.

My clients come to me for two reasons:

a) they want to grow a thriving business while they want to create a rich life and

b) they find that they work harder and longer hours for less return.

You might identify with that. Have you started feeling overwhelmed, tired, stressed, short-tempered and maybe even burned out? Are you coming home feeling worn out, short tempered and irritated? Your productivity is down. You know that you can’t create a rich life, nor be successful over long term if you let overwhelm and long-term stress run your life.

Any career success, independent of your ultimate goal is not worth the ills that prolonged stress can bring on. My clients tell me that they can’t sleep at night because they have so much to do, their stomachs hurt because they have to choose between picking up their kids from school and working that extra hour. Especially my women entrepreneur clients tell me how tired they are at night because they work two shifts, one at work, the second one as a mom and home manager.

Yet, what I also hear sometimes is a kind of pride of staying “so” busy, of juggling it all precariously high in the air. That to me, is great for a few short days because you have to meet a deadline or you are getting ready for some out-of town travel but over long term, this “heroic” and “stoic” pursuit of too many things at the same time, is certainly detrimental to your health and to your business.

When we confuse busyness with productivity, which is exactly what happens when we squeeze too much into one day, we actually lower our productivity, do it less well and have a lot less fun in the process. The most amazing part of learning how to manage stress in an easy-to-implement way is that you find yourself in your optimal learning and performance zone much more often than before.

Every time you practice any of the eight strategies I am teaching in my stress-busting audio course, you’ll find that your blood is returning to your brain as each technique is signaling to the body that the fearful, stress-inducing situation is over and the calm has returned. Research shows that we have a specific zone in which we work most productivily. Whatever time we spend outside of that zone because of stress and overwhelm or because we are multi-tasking or we are being distracted, is time spent in mediocrity.

In my book, ”The Art Of Succeeding By Design” and its accompanying audio guide to enjoying your success stress-free, you will find that having a plan to succeed AND having proven stress-managing tools are the keys to accelerating your business and career while allowing you to slow down to life!

The technique I am teaching you today through this article (and the many other techniques I teach in my audio course) are the result of years of personal research of stress studies, my graduate studies in occupational therapy at USC, years of professional experience helping chronically ill patients reduce their fear and stress to facilitate healing and recovery and of course, my years of coaching entrepreneurs living very similar lives to yours.
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Ok, onto strategy number One then: In my book, the first chapter talked about creating a vision for your life and business that is compelling to you. That you should align that vision with your values and passion, that this will help you jump out of bed every morning and take on the world. That this vision will help you overcome any obstacle that might be thrown onto your business path. That this vision will help you stay focused and on track. Whether you are employed or have started on your entrepreneurial path, I hope you have created a very exciting vision for yourself.

With that excitement comes though another challenge and that is: How do you keep your excitement in check and don’t let it turn into a run-away train of late nights and weekends in front of the computer? I know that the excitement for my work, for helping business owners, for making a difference, for the privilege of using my creativity is the most exciting project I have ever undertaken but after a while, it also caused me to get a tight stomach or had my heart beat a bit faster. Have you noticed how your body reacts to your excitement? This energy is good but it needs to be channeled and used only when you ask for it.

Here is then a great and very powerful way to channel that energy. It can help you be more productive and reduce the wear and tear that this sense of excitement can have on your body. It simply has to do with breathing. Yes, you might be laughing (that would be good) but keep paying attention. When we feel stressed, our breathing becomes shallower. We start breathing faster and less deeply and ultimately only use 20% of the oxygen in our lungs.

The result is two-fold:

1) you only circulate a very limited amount of oxygen in your body

2) your body goes into defense mode because of shallower breathing signals danger.

So, what is there to do? Simple, stop your work for just a few seconds and start breathing deeply by inhaling slowly with a rise of your belly. Put your hand on your belly and feel it rise up and lower down. Breathe deeply, fully and slowly for about 10 seconds. That signals to the body that “the coast is clear”, the danger has passed and you can then reenter your high-productivity zone, that zone where you can think clearly and act rationally.

Easy, yes? Ok, let’s practice it right now: With your hands on your belly, breath in, take a deep long breath; watch your hands as they rise up with you breathe in. Then watch your hands as they lower with your out-breath. Let the air out of your belly without losing your relaxation. Take another deep breath, and let it out, and one more, IN and OUT.

Now, how do you feel? Like the air cleared, like sanity returned, like a fresh breath of spring air entered your room? It’s good, it’s it? So, remember, every time you start feeling overwhelmed with your to-do list, when you feel angry, when you are starting to worry about your business or career success, you have to deal with kids who don’t want to cooperate, in traffic while late to a meeting, any time, you feel like it, take a few deep, calm, slow breaths and feel peace reenter your life!


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BONUS : Title:
How to Feel Better Naturally: Simple Tips for Meditating Stress Away

Word Count:
769

Summary:
Are you tired of feeling stressed no matter how much positive thinking you attempt? Sick of self-help books whose subtle message is, "you should be ashamed of yourself if you're not happy." What if you could cultivate a genuine non-judgmental sense of well being no matter how you're feeling or what's going on around you?


Keywords:
tips, meditating, meditation, mindfulness, stress, stress tips, guided meditation


Article Body:
Copyright 2006 Janna Chan

Once considered an exotic and exclusively spiritual practice, expert doctors and scientists now credit meditation with alleviating a host of physical and mental ailments such as anxiety, depression, high blood pressure, and chronic fatigue.

But what comes to mind when you think of meditation? Is it monks wearing enlightenment on their sleeves, drinking super caffeinated green tea, levitating at will, and disappearing into tree-lined monasteries for days, weeks, or years at a time? Is it gym yoga classes complete with $22.95/pair purple pastel blocks and trendy attractive people in the front row? The gazillion ads for guided meditation CDs that pop-up whenever you put "meditation" into a search engine?

Clearly, the word meditation conjures up some interesting images, but arguably the general idea behind mindfulness meditation is inherent in all forms of meditation. 99.9% of the time, our mental processes are dominated by a never-ending stream of angry, anxious, and reactive thoughts that rob us of our inherent ability to feel at peace and focused in any given moment.

By contrast, during a meditation practice, you encourage yourself to feel aligned with whatever is happening in the present moment, instead of getting caught up in habitual perceptions of what has happened in the past or may happen in the future. By meditating, you gently turn off the never-ending and very popular "what if THIS happens" channel in your mind and just exist in the here and now. As Dr. Jon Kabat-Zinn, renowned meditation teacher, psychologist, and facilitator of the Stress Reduction and Relaxation program at the University of Massachusetts Medical Center says in Full Catastrophe Living:

Simply put, mindfulness is moment-to-moment awareness. It is cultivated by purposefully paying attention to things we ordinarily never give a moment's thought to. It is a systematic approach to developing new kinds of control and wisdom in our lives, based on our inner capacities for relaxation, paying attention, awareness, and insight.

Kabat-Zinn, Jon. Full Catastrophe Living. Dell Publishing, New York, 1990, 2.

So if we accept the premise that feeling centered in the present moment can be beneficial to our physical and mental well being, how do we learn how to meditate?

While there are many ways of introducing yourself to meditation, three simple methods come to mind:

1) Taking a meditation or yoga class with a teacher and other students.

2) Using guided meditation tapes or CDs to create your own practice.

3) Cultivating focused awareness through short "spot" meditations, even if you can't commit to a full fledged meditation practice.

Taking a Class with Others

Your local gym or YMCA probably sponsors yoga classes which can function as a kind of meditation-in-motion practice, even if you don't have a full-fledged yoga school in your area. Typing "online meditation class" into a search engine also yields virtual classes encompassing many different time zones and meditation philosophies compatible with almost anyone's belief system or schedule.

Using Guided Meditation CDs

Using guided tapes and CDs can be a great starter program for anyone unsure about beginning a meditation practice on their own.

Meditation for Optimum Health: How to Use Mindfulness and Breathing to Heal Your Body and Refresh Your Mind, by Drs. Jon Kabat-Zinn and Andrew Weil, is an excellent meditation starter program for anyone (especially those interested in scientific validation that meditation works).

Radical Self-Acceptance, by renowned meditation teacher, Buddhist lay priestess, and psychologist, Dr. Tara Brach, combines psychological awareness with Buddhist teachings about compassion in exploring how mindfulness meditation can alleviate the shame or "the trance of unworthiness," so common and destructive in modern life.

Belleruth Naparstek's guided imagery series frequently gets rave reviews from individuals using guided meditation/visualization in working with specific issues such as post traumatic stress disorder, weight loss, or insomnia.

Cultivating a Smidgen of Meditative Awareness: Spot Meditations

Meditations designed to be done in 5 minutes or less may not bring instant enlightenment, but they can still provide a taste of feeling calm and focused in the present moment. Flip the Switch: 40 Anytime, Anywhere Meditations in 5 minutes or Less by Eric Harrison, is an excellent resource for anyone who can take a few deep mindful breaths while waiting for a red light to change or a meeting to start. Meditation from Thought to Action by Alexander and Annellen Simpkins, also contains many short exercises designed to focus the mind in a few minutes.

Conclusion

Most people who have tried meditation usually agree that simply having the intention to meditate has a profound effect on anyone's mental/physical health and personal development. So what not order a book or CD about meditation right now, and make an investment in your well being?


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