Tag Archive | Stress

The Drill!


Hi there!


Vee, a woman in her forties, had a very hectic life.
She was a type A personality:    driven, energetic,
ambitious, competitive, impatient, dominating
and aggressive.

She was an attractive woman, but looking at
her you could recognise certain stress related
characteristics on her face.

When I met her that morning, I could not but
notice how tense her face was;    with her tight
lips and her dark under-eye circles.
When she talked I could not avoid observing
some beads of sweat on her forehead.

I knew her job was very demanding and stressful,
and she felt really overwhelmed by it.
At the same time, she did not have any time at
all to concentrate to her personal life and other

I knew she was feeling isolated and troubled,
as well as suffering from chronic stress and
I do need to find the best and most suitable way
for me to minimise this stress and anxiety I suffer
chronically now , she said looking serious.


Rose Hedge


The Physical Stress


Anxiety is the consequence of the freeze response
when we are under chronic and intense stress.
You feel powerless, and completely unable to
change the problematic situation that is crippling
you;    and at the same time, it is impossible for
you to escape 
from this.

Basically, you are a prisoner of your own mind
and overwhelming emotions.
In this situation, you definitely need to break
away from your head, and connect with your body.

It is amazing how exercise can influence the way
you feel mentally;    since it promotes total pleasure,
enjoyment, contentment and peace of mind.

Our physical and mental health are interconnected.
Exercise releases endorphins in the brain, so you
feel calmer, it relaxes the muscles, and breaks the
negative thinking and worry cycle.

According to research, exercise is a natural, free
and powerful anti-anxiety treatment.
Certainly, you will need to exercise for a minimum
of thirty (30) minutes, at least for five (5) days a
week, and for not less than eight (8) weeks in order
to see any desirable results.




The Ballgame


Practically, any reasonably demanding physical
activity will offer positive results, but specific
ones are more effective than others.
In general, aerobic exercise is the primary solution 
to your mental peace.

Consider the following exercises to relieve your
stress and anxiety:

a)     Hatha Yoga

You focus internally and on deep breathing, in
combination with the asanas.

b)     Walking

It clears the mind and reduces stress and anxiety.

c)     Jogging

It releases all natural euphoric chemicals in 
the body.

d)     Hiking

Being in nature reduces all stress hormones, and
increases alertness and openness.

e)     Swimming

Focusing on breathing and your strokes to relieve
all tension.

f)     Gardening

A grounding activity, you become aware, and
keep your mind under control.


Flower Bed


Drawing Near


Certainly physical fitness will enhance mental fitness;
and this has been proven repeatedly.
But there is also the mental approach exercises,
which definitely reduce mental tension, and promote
relaxation, as well.

1)     Breathing Exercise

Sit somewhere comfortably.
Breathe in slowly, pushing your abdomen outwards.

Hold your breath momentarily.
Exhale slowly, repeating the word “relax” in your mind.

Repeat this exercise five (5) times.

2)     Quick Meditation

Sit comfortably without any distractions.
Keep breathing naturally and slowly.
Close your eyes and remove all thoughts from your mind.
Keep repeating a mantra like “peaceful”.

Continue this for at least ten (10) minutes.

3)     Progressive Muscular Relaxation

Lie comfortably on a mat, or your bed.
Starting from your feet, tighten each muscle for
a few seconds and release slowly.
Continue in the same way moving to your calves,
your thighs and buttocks, to your abdominal area,
your stomach and chest.
Continue with your hands and arms, moving to
your neck and total face muscles.

This exercise should take you ten (10) minutes.
View any exercise as your best and most effective
instrument to manage your stress and anxiety,
and be a happier person altogether.

Also note that the benefits of exercise are not 

only immediate, but also long term.
By exercising, you will certainly feel much 
calmer;    and you will notice that your mood
will be greatly enhanced, even from the first
ten minutes.

Obviously, the most suitable activities for you
will be the ones you enjoy more;   and thus 
you continue doing them on a regular basis.

So the best thing to do is to experiment with most,
and finally focus on the ones you really like
and enjoy.









Sao woke up this morning with a heavy and dark
negative feeling.

Her eyes were unwilling to open, her mouth and
lips were as dry as dessert sand,
and her body
completely unmotivated to move at all.

Although she had an extremely busy day in front
her, her mind was dull and flat, and she knew
her whole 
body was absolutely unfit to be seen

She was feeling very irritable, resentful and
generally in a
bad mood.
I must try to feel more positive and get my
I’ve so many jobs to do today, and I don’t

feel alive in any way to pursue them.

She thought, while putting a huge amount of
to try and get out of her bed ……




Out – And – Out


Your thoughts create your emotions.
So, the way you think and feel will shape the
course of your actions

So if you wake up worried, concerned and
frightened about your daily obligations and
commitments, your whole
day will be another
stressful experience.

In order to be in control of your thoughts, every
morning when you wake up ask yourself a few
powerful questions like,

What can I do today to make this new day
for me?,

What do I have to look forward to this new day?,

What are the things I am grateful for in my life?“.

These questions will put your mind in to a positive
and happy mode for the rest of the day.

But you know by now that you are in full control
of your thoughts.
Consequently, you have the 
choice to begin
your day feeling positive and
full of energy to
face your day’s challenges.


Flowering Bush


Hot Leads


Follow the mentioned suggestions to wake up feeling
positive, and stay active, productive and happy
throughout the day, every day:

a)     As soon as you wake up each morning, stay
still and relaxed,
breathing naturally and trying
gently and smoothly
to enter the reality of your

b)     Stretch your whole body well in every direction,
and yawn widely to feel the energy flowing inside

c)     Breathe deeply, smile, even laugh, and feel

Keep your mind empty at this stage, so you can
calm and peaceful.

d)     Oppose any negative thoughts now entering
your mind,
and focus only on all positive and
pleasant things
about your day.

e)     Try to stay only in the present moment in order
to feel serene and joyful.
Ignore completely any thoughts connected to past
or future events.

f)     Prioritise your jobs and all your tasks, and
whatever is not important, essential or

g)     Pursue only positive things during the day like,
going to a club/gym, talk to someone you like, a
friend or a family member, cook a
healthy meal,
get absorbed in your chosen hobby, or enjoy whatever
work you do.

h)     Stay away from people, places, situations, and
whatever else
makes you feel stressed, anxious and
generally unhappy.

i)     Listen to the music of your choice, laugh, have
fun, eat nutritious food, and enjoy all the little things
in life.

j)     Deal with all your daily challenges and other
problematic situations in the best
way you can,
staying calm and focused.

k)     Every now and then, stop and reflect on your
emotions, feelings and concerns, and act accordingly.


When you arise in the morning , think of what
a precious privilege it is to be alive  —  to breathe,
to think, to enjoy, to love .

Marcus Aurelius
121  –  180


Realise that you are in control of your day;
and choose
to make it a wonderful and outstanding
one for

Be mindful and aware of each day;
because every passing day is a bonus to embrace,
and be thankful for.


Each morning we are born again.
What we do today is what matters most .

Siddhartha Gautama
c.563/480  –  c.483/400 BCE

Have a beautiful and peaceful day!





Hi there!


MTJ was going through a rough  patch in his life.
He had just become redundant from his powerful
and very well paid job.

He was feeling lost, disappointed, and utterly confused
and bewildered.
He really didn’t know what to do, and where to turn.
At the same time, his financial situation was deteriorating
fast, to the point where his credit cards were filling up.

Sleepless nights were the normal thing for him, since
he was constantly thinking what steps to take to save
His future was now totally uncertain, and he couldn’t
take any decisions any more.

He was feeling so heavily distressed that he started
having regular anxiety attacks.
Finally, he managed to start implementing some actions,
to reduce his destructive overthinking and suffering;
at least until he could find a solution to his problems.




Cold Feet


Over-thinking comes naturally to most people  —  and
especially to women, according to studies.
It happens when you feel stressed, worried or anxious
about a certain situation, or when you are faced with
a crisis;   and you do need to decide your next steps
and actions.

Obviously, analyzing your troubles and determining
course of action is a great thing;
because this will enable you to
find the correct solutions
and follow the right path.

The problem starts when you lose control of your
mind, and keep on thinking ad nauseam meaningless
and worthless things, without actually addressing
your issues and difficulties.
This will finally result in negative and irrational

thinking, as well as total misery.

Obsessive thinking is a learnt habit to defend yourself
against troublesome, demanding and challenging
It can be relating to previous mistakes, current life
difficulties, relationship problems, shortage of money,
individual experiences, or various things that can
always go wrong.

It really is an absolutely destructive habit;
because the only thing you see, is negativity in your
past, again negativity in your present and even
more negativity in your future.

You lose courage, confidence and belief in yourself;
you perform very poorly in your every day life;
you do not meet your obligations and responsibilities;
you develop mental and emotional complications;
you suffer from insomnia, tension and restlessness;
you are held back from the life you wanted to live.




Talk Game


Here are the most useful ways to change your
obsessive thinking and free yourself:

a)     As soon as you start obsessing about something,
breathe deeply a few times, get up wash your hands
in the sink, and get out of the room walking through the
door and into another area.

b)     Immediately try to replace your negative thought
with a positive and more pleasant one;
or say the word STOP to disrupt your thinking.

c)     Get out of the house, go for a long walk, or go for
a drive, or go to a gym to exercise, in order to distract
your mind.

d)     Focus on a target, a goal, a hobby or another
activity committing yourself to it completely.

e)     Tell yourself that you will be over-thinking only
for a specific time, say 5, 10, 15 minutes;
then forget
about it and move on with your tasks.

f)     Make a plan about your next steps to solve this
disturbing situation, and write it down to impress on your
mind and make you feel more relieved.

g)     Try to see the big picture  —  how things will be in
the next months to next years.

h)     Focus only in the present moment, and discard all
negative thoughts entering your mind.

i)     Learn to go with the flow.
Accept that all things happen for a reason, and everything
will work out at the end    and it should.

j)     In general, always try to avoid people, places and other
situations that can
lead to unnecessary obsessive thinking.

k)     Also avoid over-thinking traps like, your bad financial
situation for example;   and you should not be calculating
your debts every day and checking your accounts.

l)     Keep very active during the day.
This will make your physical body tired, so you can relax
and sleep better later at night.


Sun and Birds


Key Point


Your thoughts will shape and form your reality.
As a consequence, you must be extremely careful
of what you are thinking.

Because, if you constantly worry about an issue, either
this is relating to work, health, 
relationship or any
other situation, you will be
increasing your possibilities
of actually suffering that
specific issue.

Realize that life is not perfect, neither are humans.
Just be grateful for what you currently have in your
life, and
always do your best.
At the same time be patient, because success will
come eventually.

Learn to forgive people;   this is the only way to be
in peace, to improve your health, and to uplift
your mood.
Feeling fearful and stuck are not your reality,
but only your own feelings at the specific time.
Life changes every moment, and you have to
change, too.

If you do want to create a happy, fulfilling and
successful life, you must live in the present
moment and keep your thoughts under control.

It is only your personal choice to create the
future life you wish, and live peacefully.

Good Luck !!









Hi there!


Lea had always been a person who wanted to live
her life in the fast pace.
Since her childhood years, she was trying to push her
limits forever, and rush through every little adventure
on her way.

In her twenties, she started going around different
places, enjoying other experiences and getting to know
various people.

She also went through a number of jobs, but she never
stayed for too long in any of them.
She always wanted more and more for herself;   she
constantly needed a change to feel satisfied.

Likewise, she developed several relationships, and walked
away from all of them eventually.
Finally she met a very experienced man who taught her a lot
of life issues,
so she stayed with him.

But even at this stage of her life, she finds herself speeding
ahead, and constantly pursuing the next thing.
What’s wrong with me?
Why can’t I ever
appreciate my life as it is with all the good
things I have?

Why can’t I stop chasing new things all the time, and live in
the present moment?
Why can’t I ever be satisfied with anything? ,
she has been repeatedly wondering
and feeling annoyed
and worried ……


Pink Flowers


Hell Broke Loose


Our today’s life is more frenzied and hectic than ever
before;   although we have the facilities and conveniences
to save us time and enjoy ourselves.

People always rush and hurry, overcrowding their waking
hours, causing a lot of stress to themselves, and getting
detached from the present moment.
It seems we are addicted to trying and doing more and
more in less time.

A good number of individuals actually need to change and
do new things constantly in order to feel satisfied, without
even considering what they already have in their life.
They keep on chasing various jobs, developing more
obligations and initiating new commitments.

But life should not be like this.
A slow-paced, easy and leisurely way of living means,
making time to savour your mornings,
taking your time to focus on your current specific task,
enjoying nature and the outdoors,
relishing your meals with your family, and
appreciating your relationships more.

To decelerate is an intentional and deliberate choice.
It is very difficult to do in this day and age;
but if you manage this, not only you will feel a much
happier person, but also you will cherish and value
your life as it deserves to be.


Yellow Flowers


Fire And Ice


The following essential steps will help you slow down
and enjoy your every day life much more:

a)     Every morning when you wake up, lie in your bed
for ten minutes doing nothing but gently stretching and
feeling relaxed and grateful for your life.

b)     Every day, choose to have only three tasks.
Prioritise them and focus only on one at a time;   finish
it completely and then start the second one following
the same principle;   finally execute the third one.

c)     Create a care free idleness in your life;
enjoy doing nothing for an hour or so, but just being
present and feeling grateful.

d)     Eat your meals very slowly;
smell your food, taste the flavours, chew carefully each
bite and savour your feast.

e)     Drive slowly at a comfortable speed;
enjoy the scenery, play the music, notice the other cars
and your surroundings, feel peaceful and relaxed.

f)     Take time to be outdoors;
breathe the fresh air, appreciate nature, walk, swim,
hike or just sit and feel the wind on your face.


Blue Flower


The Art Of Slow


Realise that everything in life happens for a reason;
so never compare yourself with anyone else.
Try to find pleasure in your every day life, by noticing
and enjoying all the good little things around you.

As soon as you find yourself getting stressed over
various issues, stop immediately and take three deep
abdominal breaths.
Doing so, you will quickly slow yourself down and
return to the present moment.

Being always in a hurry, and continually active and
on the go, is actually an exaggeration.
You do need to value and appreciate yourself more,
in order to slow down and enjoy the moment in
front of you.

Good Luck !!








Ari was a beautiful middle-aged woman I had met
sixteen years ago at the spa I used to go;   but we
lost track of each other due to life’s events.

We met by accident that evening, because we were
both invited to that same wedding reception.
I was intrigued how she looked so very comfortable
and happy, and I went to ask her.

My life is getting easier and better as I grow older.
I feel very confident, I don’t care about what other
people say, and I ignore everything troublesome.

There is only one thing that makes me a bit miserable
at the moment    and this is that I’ve put on five
whole kilograms in weight during the last three years.

I must admit that it proves so hard, almost impossible
to get rid of it, even though I do try to be more
physically active every day “……..


Bunch of pink flowers


Passage to Reality


Many people are trying to lose fat in their middle
years.   But this is definitely much more challenging
than losing weight in your younger years.

The main reason is that our metabolism is not so
fast as it used to be.  
On top of that, as the years go our oxygen intake
is being reduced, which makes it more difficult for
people to breathe deeply when we exercise.

Other contributing factors are various medical
and physical problems that make it harder for
individuals to actually exercise, sometimes even in a
moderate pace.

But do not despair, because there are many ways
you can lose excessive fat, and get the results you
want    and all this without going to any gym,
or following weight-loss trends, or doing anything
very strenuous.




Beaten Path


Adopt the following suggestions to help you lose
excess fat and be healthy in the years to come:

a)     Take a measuring tape and calculate your
waist size.
The measurement should be half your height or less.

b)     Make certain you are drinking enough liquids.
Water helps with the body’s metabolism and aids
digestion as well.

c)     Adopt a healthy and nutritious diet at all times;
and have small and more frequent meals,
( breakfast, lunch, snack, dinner ).

d)     Eat lean protein with every meal to prevent
muscle loss    the older you grow the more protein
you need to eat.

e)     Make walking your habit.
Walk every day, any time, any where,
( shops, nature, road pavements, stairs ).

f)     Keep on lifting anything, ( chairs, shopping, etc.),
because by the time you reach the age of fifty years

you have already lost 20% of your muscle mass.

g)     Keep on stretching your body during the day.
The more flexible you are the easier it will be for
you to enjoy any physical activity.


Yellow Flower


Bring To Heel


Our body produces four specific hormones that
possibly are the biggest antagonists in our battle
to lose middle age fat.

1)     First and most important is the hormone Cortisol.
This hormone is released at times of stress and
continually during chronic stress.
It contributes to abdominal fat accumulation, in order to
prepare the body for a combat situation.

The only way to fight excess release of this hormone
is to eliminate most stress from your life.

2)     Second is the hormone Testosterone.
This hormone declines naturally with age;   and
as a consequence, our metabolism slows down,
we lose muscle mass, and we gain weight.

The way to encourage this hormone to continue
being produced is to be physically active and
exercise regularly.

3)     Third is the hormone Ghrelin.
This hormone is released when we are hungry and
we need to eat.
Many times we eat without actually being hungry,
but only thirsty.

The simple way to fight this hunger hormone is
by keeping your body well hydrated.

4)     The last hormone to keep under control is
the hormone Leptin.
Leptin is the one that controls your body fat stores;
and if it does not signal that we have enough body
fat to survive, we keep on eating even without
being hungry.

The way to control this vicious circle is by eating
only lean foods.


Purple Flower


Shot In The Arm


Here are some further changes for you to make
to help you get in better shape:

a)     Limit or avoid completely eating at restaurants.
Buy and cook fresh healthy foods at your home.

b)     Limit or eliminate entirely drinking alcohol
with or without your meals.

c)     Think positively about your body shape and age.
Associate with people who want to be fit.

d)     Care about your appearance.
Wear only well fitted clothes to look your best.

e)     Be patient, because it takes time to reach your
goals.   Focus only on your target.


Best Lean Snacks


  •     Air-popped popcorn.
  •     Plain yogurt with blueberries.
  •     Plain oatmeal with one full teaspoon protein powder and honey.
  •     Pure jelly with plain cream/cottage cheese and honey.
  •     Plain rice crackers with almond butter and honey.


Losing fat in your middle years is challenging;
but if you make the necessary changes in your life
you will reach your goals.


Make moving part of your everyday life.








Hi there!


Panacea was the goddess of all remedies.
In Greek mythology, she was the daughter of
Asclepius, the god of medicine, and Epione,
the goddess of soothing pain.

Panacea was always carrying a magical potion
with her, with which she used to cure all the sick.
She also had four sisters and four bothers, all
relating to health and medicine.


Dancing Girls


Philosopher’s Stone


Listening to music is one of the most important
things for me.
I have a favourite radio station, which I switch on
the moment I wake up every morning, and keep it on
until the moment I sleep at night;  
with quiet intervals only when I am out of the house.

Although I listen to all kinds of music, because each
has something different to offer, at this stage of my
life, I mostly prefer the popular and dancing kinds.

Music makes me feel more positive, better satisfied
and really pleased.
It gives me energy and uplifts my spirits.
I have cried repeatedly listening to a favourite piece.
I can never imagine my life without music.

Music is an extremely powerful tool, and a huge part
of our lives from the earliest times in human history.
All cultures since ancient times used music in their
rituals and ceremonies.

According to research, experiencing exciting music
releases pleasure chemicals in the brain similar to
eating your favourite foods or having intercourse.


Mini Stereo


The Good Things


Music is so powerful that it can influence your thoughts,
emotions, feelings as well as behaviours and attitudes.
Some of its most profound and potent physical and
psychological effects
are as follows:

a)     It reduces stress and anxiety similar to getting
a massage.

b)     It enhances endurance and assists during all kinds
of exercise.

c)     It reduces depression and elevates mood.

d)     It helps people have better quality of sleep .

e)     It stengthens learning and remembering information.

f)     It relaxes muscle tension all over the body. 

g)     It keeps the ageing brain healthy and youthful.

h)     It increases visual and verbal intelligence.

i)     It exhibits similar effects to meditation.

j)     It is a motivation and endurance enhancer.

k)     It improves concentration and focus.

l)     It helps managing and reducing pain overall.

m)    It aids memory, intelligence and performance.

n)     It helps speed up recovery from illness.

o)     It helps people eat less and lose weight.

p)     It improves blood vessel functioning and health.

q)     It improves visual and verbal skills.

r)     It improves the immune system’s functioning.




Lucky Break


Music has the ability to influence our brain waves,
our heart rate and breathing, as well as our total
state of mind.

It can make you feel happy and contented, sad and
pessimistic, excited, energised, confident and hopeful
as well as invigorated.

Listen to music in your every day life as follows:

1)      In the morning, as soon as you wake up switch on
your radio to your favourite station, and start your day
feeling awesome.

2)     In your car driving to work or shops, play your
preferred music to relieve stress and tension, and take
your mind off the traffic.

3)     During working hours, play some background music
to make you feel more creative and productive.

4)    In your kitchen cooking your meals, listen to your
favoured tracks to make the whole experience much
more enjoyable.

5)     When having lunch and dinner, put soft music on to
make you feel more relaxed and improve the atmosphere.
Not only you will eat less but you will also digest your
foods better.

6)     During the day when cleaning your house, listen to
your chosen music to feel more energetic and enjoy
your chores to a greater extent.

7)     At night when in bed, play your music to help you
drift off to sleep nicely and pleasantly.


Music is always a very individual preference, relating
to your influences and experiences in life.

So play only the kind of music that makes you pesonally
feel good and satisfied, no matter what the trends are.






Hi there!


“…… Last week Bo and I decided to stay in and
enjoy the evening together.
After having a very pleasant dinner we thought
it would be a great idea to sit closely and enjoy
a good entertaining comedy.

We have always liked the delightful Naked Gun
films, so
we decided to put on the Naked Gun 2 1/2 :
Smell of Fear this time, because we knew we
would find it extremely entertaining.

It really was such an enjoyable and amusing
evening;   we kept on laughing for the whole
one and a half hours it was playing.

Watching this fantastic comedy on the television
sitting together on the sofa, it was the best choice
we had made.
It really was such a great way to feel closer to
each other and relieve all stresses of the day……”

” If we couldn’t laugh we would all go insane ”
Robert Frost     1874  –  1963


Laughing Women


Har – De – Har


According to numerous studies laughter has
a great number of healing properties.
When we laugh we trigger pleasing, satisfying
and enjoyable feelings that calm and soothe
our body and mind.

Here are the physical and mental health benefits
as well as the social ones of a good laughter:

a)     Releases endorphins relieving any pains
in the body temporarily, and promotes general
well being.

b)     Reduces stress hormones so you can enjoy
overall health and energy.

c)     Enhances positivity, optimism and creativity
so you are able to fight life’s struggles effectively.

d)     Boosts anti ageing hormones improving
health and longevity.

e)     Makes life more enjoyable by releasing serotonin
and making you feel happier;    consequently you
can develop better relationships personally and

f)     Improves circulation so you get more oxygen
and nutrients into your cells, as well as helping all
body organs to work more efficiently.

g)     Exercises and tones up the stomach and face

h)     Improves the immune system by improving
T Cell production to raise resistance to disease.

i)     Increases resilience so you can become more
successful in your life.

j)     Burns forty ( 40 ) calories a day when laughing
for fifteen minutes ( 15 ) at a time.


Bumblebee on flower


Fun And Games


Laughter is inherited, ingrained and instinctive.
Even if you are not used to laughing or even
smiling in your life, you can learn to do so with
some practice.

The following are ways to start practising:

1)     Smile at people you meet every day any time,
any where.

2)     Associate with playful, fun and happy people.

3)     Bring humour into your conversations
with others.

4)     Watch comedies on the television.

5)     Read funny and humorous books.

6)     Do some silly things from time to time.

7)     Laugh at yourself and your own mistakes.

When you learn to laugh your life will be much
more enjoyable and pleasant.
You will be feeling renewed within yourself and
also with your relationships.

You will then find that lots of new opportunities
will start occurring to you.
You will be feeling much more relaxed, positive
and really happy with yourself and your life.

Do not wait any longer.
Start laughing now to collect all the health benefits.

The human race has only one really effective
weapon and that is laughter “

Mark Twain     1835  –  1910