Seven Steps to Less Stress and A More Successful

When you are stressed either by illness, trauma or your negative thoughts your body activates a nervous system response. Your brain, specifically, a region called the hypothalamus signals the release of Norepinephrine, epinephrine (known as adrenaline) and cortisol. This causes a number of physiological responses in the body such as constricting of blood vessels to your skin, your digestive system, and your kidneys. Digestions stops, you become pale and began sweating, your heart rate and blood pressure increase, your sugar level increases and your immune system is suppressed. As you can see, long term this has significant impacts on your overall health and well-being. This can lead to infection, illness, diabetes, and obesity, as well as depressive and anxiety disorders. Long Term Stress is called "the silent killer" and can lead to heart disease, high blood pressure, chest pain, and an irregular heartbeat. Stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, liver cirrhosis, and suicide.
 

There are eight steps to less Stress and a more Successful you.

Tip 1: Exercise
 

Even if it's the last thing you feel like doing at the moment, one of the quickest, most effective ways to reduce stress is to exercise. Any movement such as walking, running, biking, yoga, pilates will trigger the brain to release when we get our heart pumping. In addition, the reason exercise is such a great mood-booster and stress reliever is because it allows for the release of energy. In this case, the energy is built up negative emotions that cause stress. Walking in nature and looking up at the sky or looking in the distance will boost your mood. It is very effective. Try it.

Tip 2: Invest in You
 

Massage can help us relax and release tension. It feels good. Schedule them on a regular basis such as one every two weeks. If that seems excessive, then start out by scheduling them once a month. Some people feel this is too expensive. Yet, I am amazed that they will spend $50 to go out to eat, buy starbucks, or go to the bar but not invest in themselves. In addition, schedule "me" time. You can take a hot bath, do yoga, meditate or go for a walk. You will be amazed at how this affects your mood and outlook on life. As thanksgiving approaches, it is a time of giving thanks. This is when most people practice gratitude. I use to only express gratitude during the holidays by sending Thanksgiving and Christmas cards, gifts, attending dinners and parties. Then I expressed my gratitude in sending heartfelt greeting cards during the year and sometimes flowers as I began to appreciate life more. Now I practice gratitude on a daily basis from cards to conversations, feelings to flowers, positive meditations to mindsets, and simple things like smiling or cheering up a neighbor. You know what? It has made such a difference in my life and resonates in my soul! It is a beautiful spiritual practice that I will continue on my soul journey.

Tip 3: Happy and Laughing
 

Laughing lowers stress hormones (like cortisol, epinephrine, and adrenaline) and strengthens the immune system by releasing health-enhancing hormones. Read humorous books or watch comedy movies. Find good jokes and really do a full belly laugh. Spend time with friends and make it fun!

TIP4: Thought Awareness
 

Our thoughts are responsible for our feelings. So when you are feeling bad, become aware of your thoughts. Whenever you catch yourself in moments of lack thoughts such as "I don't have enough" "I am not good enough" "I am not smart enough" then shift your attention to what you DO want. Turn it around and create a positive thought. Remember if this is a stretch then use the "Wouldn't it be nice if I had a million dollars?"

Tip 5: Balance
 

First and foremost, make sure you eating the right foods such as fruits, vegetables, multigrain and good proteins. Eating healthy and getting enough sleep are key elements to lowering your stress level. When you are tired or hungry, you "overreact" to situations. It has been shown in the medical journals and on the Mayoclinic website that getting 7-8 hours a sleep a night will lead to good health and a longer life!

Tip 6: Affirmations
 

Affirmations are positive statements worded in the present tense that you repeat to yourself over and over again in an effort to change your dominating thoughts. We have about 50,000 thoughts a day and many of them our negative. They are so ingrained in our habits that we don't even pay attention to what we think. However, our feelings are the direct results of our thoughts. So if you are not feeling happy, check your thoughts. Write down 10 positive affirmations that you will say to yourself every morning when you awake and every evening. You can make a CD or mp3 and play it to yourself every day. Eventually, these thoughts will become part of who you are, and you will gain momentum that will place you in a much more positive mindset and less stressful life. If you do this for 21 days to create a new habit, you will begin to see drastic changes in your thinking and your life! You will be creating a new you.

Tip 7: Journaling
 

Many have found help dealing with stress by starting a stress journal. By keeping a stress journal you can keep track of what is causing you to be stress out, how you acted in response to the stress and what you did to make yourself feel better, more relaxed. In addition, keep a gratitude journal. Write down 5 things you are grateful for each night. If you can't think of anything start out with something as simple as the garbage man or your cell phone! It will make a difference in your mindset and attitude.