How to control stress

Stress

Stress is your body's way of responding to any kind of demand or threat. When you sense danger whether it's real or imagined the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction or the "stress response." The stress response is the body's way of protecting you.

The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you can be stressful

Can stress kill you ?

There are a number of ways chronic stress can kill you," says Aldwin. That includes increased levels of cortisol, often referred to as the stress hormone. Elevated cortisol levels interfere with learning and memory, lower immune function and bone density, and increase blood pressure, cholesterol and heart disease.

Severe Stress and Depression Increase Risk of Early Death. ... People in the study who had high levels of both stress and depression were 48 percent more likely todie or have a heart attack during the study period, compared with the group that had low levels of stress and depression, the researchers said.

What stress can do to your body?

Being able to recognize common stress symptoms can give you a jump on managing them. Stress that's left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles so you'll have more strength to take action. But this also raises your blood pressure.

Is stress a good thing?

In fact, stress can help you accomplish tasks more efficiently. It can even boost memory. Stress is also a vital warning system, producing the fight-or-flight response. When the brain perceives some kind of stress, it starts flooding the body with chemicals like epinephrine, norepinephrine and cortisol.

Good Stress Motivates You. Good stress, also called eustress, can propel you forward and help you achieve more goals, ultimately leading to more happiness, success, or fulfillment. These are generally relatively short bouts of stress (acute stress) and provide motivation to get something done or overcome an obstacle.

How can I relieve stress ?

The 10 ways that you can relieve your stress.

• Take slow, deep breaths. Or try other breathing exercises for relaxation. 
• Soak in a warm bath.
• Listen to soothing music.
• Practice mindful meditation. The goal of mindful meditation is to focus your attention on things that are happening right now in the present moment. 
• Identify your fears.
• Take five deep breaths in through your nose and out through your mouth. 
• Ask yourself, “how bad could it be?” 
• Take a long walk. 
• Realize that your brain is playing tricks on you.
• Attempt Cognitive Distancing. Try to see your anxious thoughts as guesses not facts. 

Achieve anything by doing more meditation

Meditation 

Meditation is a practice where an individual uses a technique, such as focusing their mind on a particular object, thought or activity, to achieve a mentally clear and emotionally calm state.

In popular usage, the word "meditation" and the phrase "meditative practice" are often used imprecisely to designate broadly similar practices, or sets of practices, that are found across many cultures and traditions Definitions in the Oxford and Cambridge living dictionaries are "to focus one's mind for a period of time" and "the act of giving your attention to only one thing." What is considered meditation can include almost any practice that trains the attention or teaches calm or compassion.

How to meditate: Simple meditation for beginners

• Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
• Close your eyes. ...
• Make no effort to control the breath; simply breathe naturally.
• Focus your attention on the breath and on how the body moves with each inhalation and exhalation.

You can only meditate with relaxing music. Many people believe relaxation is the primary goal of meditation. In fact, calming the mind is an essential facet of the meditative path. ... So, if you're listening to music as your practice, you're discovering what's happening inside you while you listen to that music.

The goal of meditation is to go beyond the mind and experience our essential nature which is described as peace, happiness, and bliss. But as anyone who has tried to meditate knows, the mind itself is the biggest obstacle standing between ourselves and this awareness

Deep relaxation is great, but it is NOT meditation. Certainly it is easier to lie downthan sit up straight, and I suspect that this is why it is sometimes taught this way. But here is the reason why it is important to sit up. When you are in Savasana, the energy tends to spread out all over the body.

Mindfulness meditation

Mindfulness techniques. There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment..

Meditation, Stress, and Your Health. Meditation is a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.

Meditation can help you deal with stress and negative emotions. Multiple studies have shown that meditation can help reduce levels of depression and anxiety, along with helping people tolerate pain better.

What is the best time to meditate?

Before breakfast is generally a good time to meditate. But for beginners, especially folks who are feeling stressed out, meditating at all can be daunting. In that case, I recommend simply putting your attention on slower, deeper breathing—even for just five minutes—early in the day before getting busy with anything.The reason many people discourage it at nighttime is that you have an increased likelihood of falling asleep. ... However, if you wish to garner the most benefits from meditation then I would recommend doing it first thing in the morning, to set your day up to be calm.

It's best to always meditate at the same time everyday. This creates balance, and will help you to incorporate meditation as part of your life. The good thing aboutmeditating early in the morning is that your stomach is empty. Meditation and yoga should be performed four hours after eating.

How to achieve your goals

How to achieve your goals

Time Bound :

Remember to make them specific, objectively measurable, attainable, time boundwith a realistic plan to achieve them. A simple example of a short-term goal might be: save $100 each month for the next 3 months. SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Time Bound. Goals should be as specific as possible, even if this means breaking them down. ... A time-bound goal is intended to establish a sense of urgency.

What are the goals of life?

Goal setting is an important method for: Deciding what you want to achieve in yourlife. Separating what's important from what's irrelevant, or a distraction. Motivating yourself. Building your self-confidence, based on successful achievement of goals.

Life goals are the things you'd like to work on and achieve in order to be satisfied with your future and who you become. These could be anything from better relationships and starting a business, to traveling the world, to improving your health and finance. Some are specific, others are more vague.To have common goals, you first need to define what those goals are. Goals generally can be divided into short term and long term. Short-term goals might include reaching a certain amount of sales for the month, improving on specific customer service issues or successfully launching a new product.

Short term and long term goals :

A short-term goal is something you want to do in the near future. The near future can mean today, this week, this month, or even this year. A short-term goal is something you want to accomplish soon. Something that will take you a long time to accomplish is called a long-term goal.

Goal setting :

Goal setting is an important method for: Deciding what you want to achieve in yourlife. Separating what's important from what's irrelevant, or a distraction. Motivating yourself. Building your self-confidence, based on successful achievement of goals.

First consider what you want to achieve, and then commit to it. Set SMART (specific, measureable, attainable, relevant and time-bound) goals that motivate you and write them down to make them feel tangible. Then plan the steps you must take to realize your goal, and cross off each one as you work through them.

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality.

The process of setting goals helps you choose where you want to go in life. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. You'll also quickly spot the distractions that can, so easily, lead you astray.

Smart Goals :

The acronym SMART has several slightly different variations, which can be used to provide a more comprehensive definition of goal setting: S - specific, significant, stretching. M - measurable, meaningful, motivational. A - agreed upon, attainable, achievable, acceptable, action-oriented.When you ask your employees to write their goals, teach them to create S.M.A.R.T.... A S.M.A.R.T. goal is defined as one that is specific, measurable, achievable, results-focused, and time- bound.Everybody has things they'd like to achieve in life. Setting goals and achieving them not only gets things done, but can also build self-esteem, happiness, and a sense of well-being. This is more likely to happen if your goals are realistic. Realistic goalsare also more motivating than those that set the bar too high.

How to control your mood swings

How to control your mood swings ?

• Examine your health habits
• Communicate with your partner. 
• Manage stress. 
• Practice healthy sleep habits
• Avoid caffeine, alcohol, and drugs.
• Keep a regular schedule. Stick to a routine to help control mood swings.

Stop it before it gives too much damage

Mood swing is when you wake up in a good mood, head to work and on the drive to work someone cuts you off in traffic. This sends you into an all-out rage and your anger ruins the rest of the day for you and your co-workers. You went from zero to sixty in no time and you have a hard time changing your mood back to positive. This latter example is of more concern than the first. This is the type of mood swing may need some form of treatment.

Types of disorders where mood swings are prevalent include attention deficit disorders, bipolar disorder, and borderline. Attention deficit disorders can begin in childhood and so can the mood swings. Children and adults experience feeling depressed and irritable and any stressful situation can cause you to feel overwhelmed.

How to reduce your PMS mood swings

EROTIC WELLNESS

Sex and self-pleasure not only have you feeling great but also have hormonal health benefits. If you’re feeling cramping and/or bloated, sex or self-pleasure can improve circulation to organs in the pelvic cavity, promote healthier estrogen levels, and provide relaxation by boosting estrogen levels and flushing out cortisol. Sex also increases levels of oxytocin, the hormone of bonding and success, which is linked to passion, intuition, and social skills. If you’re experiencing PMS during your ovulation phase, sex can be the estrogen detoxing ticket. If you are in the second half of your luteal phase, you may need more lube to help stimulate your connection with your sensations. But you’ll soon feel connected to yourself, juiced, and relaxed.

GET YOUR HERBS

Rhodiola rosea is an herbal medicine that regulates your stress response, reduces anxiety, and give our adrenals much-needed TLC! Rhodiola will shelter your brain from cortisol. Take this herb right when you have signs of depression and anxiety during PMS; however, it’s most effective to take daily for three months. The recommendation is 150-300 mg per day with 2 percent of the active constituent rosavin.

MEDITATION TO MASTER YOUR MOODS

Kirtan Kriya is a meditation chant that comes from Kundalini yoga. The practice uses repetitive finger movements to help break habits and assist you in going through any life changes. It can also help heal negative sexual memories and traumas. Kirtan Kriya is believed to stimulate your pituitary and pineal glands, which allows you to become more active and balanced. It’s very helpful in connecting and balancing your menstrual cycle and the moon energy centers

ADHD mood swings :

All kids are moody at times and sometimes lose their cool. That’s especially true for tweens and teens. But most are able to get control over their feelings fairly easily and quickly. When they accidentally spill milk or are reminded to turn off a video game and do their homework, they might be angry for a minute, but not for an hour or more. It certainly shouldn’t ruin their day.

But when reactions to minor frustrations are excessive, there’s often something else going on. The reaction may be a spillover from other concerns that aren’t always obvious.

Kids with ADHD tend to feel anger, anxiety, frustration or disappointment more intensely than their peers.

Don’t overreact to flare-ups. If his mood swing starts with an outburst, try not to react too quickly or intensely in the moment. If you’re highly emotional, it may make it even harder for him to gain control. Plus, you’re not likely to be heard at that point. It may be helpful for him to vent his frustrations for a bit, so long as his venting isn’t extreme.

Reflect what you see. When your child’s negative mood doesn’t quickly pass, it may help to mention that he seems unsettled or frustrated or annoyed. He may not even realize he’s had an abrupt change in mood, or even be able to identify what he’s feeling. Noticing it in a calm, uncritical way may help him to open some constructive conversation.

You can say something like, “It looks like you’ve become angry or annoyed about something. You were in such a good mood earlier.” Being matter of fact about it helps keep the conversation from becoming overly emotional.

How to burn calories from your body

Tips to Burn Calories 

Which Cardio Workouts Burn the Most Calories?

• Sprint Intervals. Sprinting burns 400-500 calories per 30 minutes. ...
• Tabata Training. Tabata-style training burns about 15 calories per minute. ...
• Rock Climbing. Rock climbing burns about 400 calories in 30 minutes. ...
• Swimming. Swimming burns between 300 and 450 calories in 30 minutes. ...
• Jogging
• Jumping Rope. ...
• Rowing

One way to boost your daily calorie burn is to include more formal exercise. Larger individuals can pretty readily burn 1,000 calories per day through exercise. ... A 185-pound person, though, would burn 1,000 calories in just 75 minutes on the elliptical or a little over an hour running at a 6-mph pace.

Serious Exercise to Burn 2,000 Calories Per Day. Exercise the equivalent of 150-minutes per week of moderate intensity, such as brisk walking or water aerobics done 30 minutes per day, five times per week only burns around 178 calories per session for a 185-pound person. If you're smaller, it burns even fewer calories.

Weight Loss: Doing the Math. To lose one pound a week, you need to have a good idea of how many calories you burn (use for energy) on an average day. Men burn1,900 to 2,500 calories per day, depending on their level of activity, Greaves says. Women burn 1,600 to 2,000 calories per day.

This dieting rule popularly states “because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, if you cut 500 calories from your diet each day, or burn 500calories extra per day from exercising (or a combination thereof) you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories)

Sleep more : 

Most of us assume our bodies burn more calories when we are awake longer, but that's not true. The metabolic rate is down-regulated with less sleep. Translation: When you sleep less, your body starts to burn calories at a slower rate to preserve energy. In the study, people burned on average 400 more calories by sleeping for 3 more hours--that's an additional 2,800 calories burned in just one week. With less sleep, the body seeks to meet the increased metabolic needs of longer waking hours by shifting into a lower gear, so to speak, that burns fewer calories and less fat.

Swimming :

Swimming puts your body to work, and it’s a great exercise for burning calories. In fact, swimming is one of the best choices if you want a cardio exercise that offers the most caloric burn. You put your legs to work by kicking, and your arms help you to complete each stroke. Even your core works hard when you swim, contracting to help you stay afloat. All that muscle recruitment burns calories, and you can see the results when you use a calories-burned calculator

The type of swimming you choose can also make a difference. The butterfly, for example, burns more calories than the breast stroke. Swimming in the ocean against the current creates a workout that’s more intense than your average pool.

Best exercises for women at home

Best exercises for women which can be done home to make her body fit.

1 lunge

So say buh-bye to that fitness plateau and get started with this round-up of lunges!

Every day for 30 days do 100 lunges and as many switch lunges as you can. To keep this challenge interesting and well balanced, here's a break down: 30 ForwardLunges (15 each leg) 20 Right Side Lunges.Squats and lunges both use glutes, quads and hamstrings. However, a single leg exercise, such as lunge, activates more the gluteus medius muscle for stabilization on one leg. Leaning forward in a lunge means more work for glutes and hamstrings. ... Squatting to parallel uses mostly quads.Squats & Lunges to Lose Weight Off Thighs & Hips. Squats and lunges aren't always fun, but they are very effective for reshaping your legs and hips. ... Keeping your caloric intake low, in conjunction with squats and lunges, can help you lose weight in your lower body.

2 Plank

Strengthening your entire core is not only crucial for sculpting a flat stomach, but these muscles also provide support for the entire body in everyday movements, reduce back pain, and improve posture. Plus, planks burn more calories than sit-ups or crunches because they recruit muscles in the legs, arms, and rear too.Planking is an excellent way of challenging your entire body because doing themevery day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on aday-to-day basis will ensure that you burn more energy even when sedentary.The solution is, not to increase the number of sets, but to pick an exercise that you can hold for at least 10-15 secs. Plank with the knees down on the floor, or plank on an inclined surface should work. So, for example, do 6 sets of 8 secs, or 5 sets of 10 secs of kneeling plank.

3 Burpees

Burpees are an intense fully body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to50% more fat than moderate exercising. ... So if you want to lose weight, ditch the recumbent bike and elliptical machine—and do some burpees instead.The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.I thought that if I did this 10-minute workout every day, it'd be a quick way to get in a little extra much-needed cardio, build my endurance, get stronger, and burn some bonus calories. So I committed to 100 burpees a day for two weeks.According to Just-Health.net if you weigh 155 lbs and do burpees nonstop for one hour you can burn more than 563 calories. To make it simpler, let's say that for one-minute basic burpees done correctly, you can burn an average of 10 calories.

4 Jump rope

For athletes, the jump rope develops foot speed, coordination, endurance and challenges the cardiovascular system to work harder and burn more calories. For fat loss, jumping rope is a low-impact exercise that helps you lose fat all over your body.Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work yourjump rope exercise into three 10-minute rounds and you're looking at 480 calories in half an hour. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile.Skipping Rope Doesn't Skip Workout. ... Jumping rope is a great calorie-burner. You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope. Use the WebMD Calorie Counter to figure out how many calories you'll burn for a given activity, based on your weight and the duration of exercise.To lose 1 pound of fat a week, you can jump rope for 20 minutes to burn 200 or more calories, depending on your starting weight, and reduce your daily calorie intake by 300 calories

5 Push up

If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.Most folks opt for some version of 3 sets of 10 reps (or 15 or 20). Or they just do as  many pushups as they can. But below, you'll find three easy ways to make this exercise instantly more interesting. And whether you can do 50 pushups, or just one, there's a routine for you Although push-ups are touted as an effective and convenient upper-body exercise, they don't work all the muscles in the upper body. Push-ups target the pressing muscles of the torso: the chest, shoulders and triceps. They do not target the back and biceps, which are the pulling muscles.

Thanks for reading this content. I hope the above information helps.