Category Archives: Stress Reduction

Sunday Snippet – Stress

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I like this story.. it quickly illustrates what we unconsciously do that contributes to compromised psychological and psychical health.

Remember this image when you begin to feel stressed over something, and also remember that worry never solved much.  A light attitude, communication and clear thinking will take care of most points of stress and worry.  water

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A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired: “How heavy is this glass of water?”

Answers called out ranged from 8 oz. to 20 oz.

She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.”

She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.”

It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don’t carry them through the evening and into the night. Remember to put the glass down!

 ~To Your Health! ♥

You May Have Anxiety Symptoms and Not Know It

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I had to remove a post on Anxiety a couple of weeks ago, and promised to replace it with another more robust one that discusses ways to recognize and either deal with or remove the causes of this common condition.

Anxiety has negative effects on our overall health, not just our mental sense of well-being.  Avoiding people, situations or things that you cause you stress is important.  Doing a self-assessment, and realizing that some of your feelings or behaviors are actually stress or anxiety related is the first step to tackling this less than desirable condition.

I found the following article from the Mayo Clinic very helpful, and hope you will too.

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Generalized anxiety disorder

It’s normal to feel anxious from time to time, especially if your life is stressful. However, severe, ongoing anxiety that interferes with day-to-day activities may be a sign of generalized anxiety disorder.

By Mayo Clinic staff

As with many mental health conditions, what causes generalized anxiety disorder isn’t fully understood. It may involve naturally occurring brain chemicals (neurotransmitters), such as serotonin, dopamine and norepinephrine. It’s likely that the condition has several causes that may include genetics, your life experiences and stress.

Some physical health conditions are associated with anxiety. Examples include:

  • Gastroesophageal reflux disease (GERD)
  • Heart disease
  • Hypothyroidism or hyperthyroidism
  • MenopauseAnxious 5

Symptoms

Generalized anxiety disorder symptoms can vary. They can include:

  • Constant worrying or obsession about small or large concerns
  • Restlessness and feeling keyed up or on edge
  • Fatigue
  • Difficulty concentrating or your mind “going blank”
  • Irritability
  • Muscle tension or muscle aches
  • Trembling, feeling twitchy or being easily startled
  • Trouble sleeping
  • Sweating, nausea or diarrhea
  • Shortness of breath or rapid heartbeat

There may be times when your worries don’t completely consume you, but you still feel anxious even when there’s no apparent reason. For example, you may feel intense worry about your safety or that of your loved ones, or you may have a general sense that something bad is about to happen.

Symptoms in children and adolescents
In addition to the symptoms above, children and adolescents may have excessive worries about:

  • Performance at school or sporting events
  • Being on time (punctuality)
  • Earthquakes, nuclear war or other catastrophic events

A child with the disorder may also:

  • Feel overly anxious to fit in
  • Be a perfectionist
  • Lack confidence
  • Redo tasks because they aren’t perfect the first time
  • Strive for approval
  • Require a lot of reassurance about performance

When to see a doctor
Some anxiety is normal, but see your doctor if:

  • You feel like you’re worrying too much, and it’s interfering with your work, relationships or other parts of your life
  • You feel depressed, have trouble with drinking or drugs, or you have other mental health concerns along with anxiety
  • You have suicidal thoughts or behaviors — seek emergency treatment immediately

Your worries are unlikely to simply go away on their own, and they may actually get worse over time. Try to seek professional help before your anxiety becomes severe.

Risk factors

Things that may increase your risk of developing generalized anxiety disorder include:

  • Being female. More than twice as many women as men are diagnosed with generalized anxiety disorder.
  • Childhood trauma. Children who endured abuse or trauma, including witnessing traumatic events, are at higher risk of developing generalized anxiety disorder at some point in life.
  • Illness. Having a chronic health condition or serious illness, such as cancer, can lead to constant worry about the future, your treatment and your finances.
  • Stress. A big event or a number of smaller stressful life situations may trigger excessive anxiety.
  • Personality. People with some personality types are more prone to anxiety disorders than are others. In addition, some personality disorders, such as borderline personality disorder, also may be linked to generalized anxiety disorder.
  • Genetics. Generalized anxiety disorder may run in families.
  • Substance abuse. Drug or alcohol abuse can worsen generalized anxiety disorder. Caffeine and nicotine also may increase anxiety.

Generalized anxiety disorder does more than just make you worry. It can also lead to, or worsen, other mental and physical health conditions, including:

  • DepressionWhite knuckles
  • Substance abuse
  • Trouble sleeping (insomnia)
  • Digestive or bowel problems
  • Headaches
  • Teeth grinding (bruxism)
  • Substance use disorders

Lifestyle and home remedies

While most people with generalized anxiety disorder need psychotherapy or medications to get anxiety under control, lifestyle changes also can make a difference. Here are a few things that you can do:

  • Get daily exercise. Exercise is a powerful stress reducer, can improve your mood and can keep you healthy. It’s best if you develop a regular routine and work out most days of the week. Start out slow and gradually increase the amount and intensity of exercise.
  • Eat a healthy diet. Avoid fatty, sugary and processed foods. Include foods in your diet that are rich in omega-3 fatty acids and B vitamins.
  • Avoid alcohol and other sedatives. These can worsen anxiety.
  • Use relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
  • Make sleep a priority. Do what you can to make sure you’re getting enough quality sleep. If you aren’t sleeping well, see your doctor.

You can read the full article  by clicking here.

~ Be Well. ♥

Practical Strategies for Managing Stress and Avoiding Illness

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You’ve heard it before, “manage your stress to manage your health”. We try so hard to avoid stress and yet it seems our current pace of life throws it at us in a myriad of ways.  If it’s not on the freeway, it’s in the line at the DMV or in the office where unreasonable deadlines and politics abound, or at home after a long work day when our energy just isn’t there to cope.

And yet I can tell you from personal experience, and from watching 2 other family members succumb to cancer, that STRESS is a huge instigator of illness.  Stress causes our Antioxidant levels to drop, which in turn means our immune system is compromised and vulnerable.

The following article is well written and like many others, offers tip to manage our stress.  The #1 challenge is to take this seriously and do whatever we can not to take on too much, to admit to others that something isn’t working for us and that our health is not worth the risk, and to religiously set aside time to giggle with our children or our friends!

I hope you find this helpful… and please let me know if you want to feel assured that your immune system is functioning at its best.  I can recommend a comprehensive vitamin/mineral/antioxidant/omega 3 and 6 Supplement that is pure, highly bio-available and comes with a guarantee!  Be Well.  :)

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Stress is a part of everyone’s life. In fact, many believe we need a certain amount of stress in life in order to accomplish anything worthwhile. Stress adds flavor, challenge and opportunity to life.

However, unmanaged, on-going stress may lead to serious physical and emotional health problems.

100 years ago people who died prematurely, died primarily as a result of communicable diseases for which there was no known medical cure. Today, those causes have been replaced by stress-related disorders.

The American Medical Association has stated that approximately 85% of health problems in America are stress-related. These include coronary heart disease, cancer, stroke and alcohol and drug abuse.

Each year, Americans receive millions of prescriptions for stress-related health problems.  Stress is with us all the time and is generally not harmful when kept under control.

However, if the stresses in your life seem overwhelming and insurmountable, it may be time for you to take some steps to manage your stress.  (If your stress levels are intense and prolonged, you may even find it beneficial to talk to a professional counselor who can help you identify and better manage those aspects of your life.)

Here are some strategies that you may find useful and that may help you regain your lost energy and enthusiasm for life.

1. Recognize your own stress signals. Learn to pay attention to your physical symptoms, your relationships, your eating and sleeping patterns, smoking and drinking patterns. Physical symptoms are like the warning lights on the dashboard of your car-they may not tell you exactly what is wrong, but they let you know that something needs your attention.

2. Avoid self-medication. Many chemicals, including alcohol, can mask stress symptoms but not help you deal with the real source of the stress itself. In fact, they may add to it.

3. Limit the amount of change you take on within a certain period of time. Create as much stability or sameness as possible in your life. Spread out changes whenever possible.

4. Talk to someone. Find someone you can trust and respect. It may be a friend, family member, clergy person, professional old ladiescounselor or support group, but it is important for you to find an outlet for your feelings, anxieties and pressures. Knowing when to ask for help may avoid more serious problems later.

5. Keep yourself physically healthy. Get regular medical check-ups. Pay close attention to the amount of rest and sleep you afford yourself. Make special efforts to balance work and recreation. Concentrate on the nutritional content of the foods you eat. Avoid foods that are high in fat, salt, refined sugars and flours. Also avoid caffeine, junk food and fast food.

6. Increase your physical activity. Exercise has been called “nature’s tranquilizer.” It is the first thing you can do which will bring the most immediate and beneficial results. When we study the human body, we realize it works best when it is moved regularly. Because of their active lifestyles, many of our parents and grandparents did not need to exercise. However, regular movement and exercise have become essential ingredients in the healthy life-style today. First, check with your physician. Then, whatever forms your exercise may take, it must be vigorous and it must be regular.

7. Examine your belief system. Learn to accept what you cannot change. Recognize and stop negative (”poor me”) thinking. Concentrate on the present instead of focusing on mistakes and regrets of the past or anxieties of the future.

8. Limit your availability. Don’t be available or accessible 24 hours a day, seven days a week. Learn to say “no” to unreasonable expectations and demands. Take vacations that are relaxing. Select a relaxing hobby. Read a book. Go to a movie. Don’t feel guilty for taking care of yourself.

9. Slow down. Make a conscious effort to decrease the rate at which you live your life. Slow down your driving speed, your walking speed, even your talking speed. Don’t try to do everything at the last-minute.Meghan Laughing

10. Laugh. Give yourself permission to have fun.

11. Congratulate yourself. List the things you have accomplished and allow yourself to feel good about them. Pat yourself on the back enthusiastically and unashamedly!

12. Do something for someone else. Focus on the needs of someone else and how you may be helpful to them.

We find ourselves in a very fast-paced, hectic, remarkable and exciting time in history. The rate of change is constantly increasing. Our opportunities are truly extra-ordinary. None of our ancestors experienced anything like what we do today.

We are better informed, more active, more aware, more well-traveled than any generation in the history of the world.

However, if we are going to survive (literally), we now need to learn a whole variety of new coping skills-skills that will help us get through these high-pressure times and maintain the quality of life we desire

Harold D. Duncan, Ph.D.

The Summer Fog and Mendocino County

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Yesterday was my first full day at home after our 3 day getaway up the Mendocino coast. It was J and my first vacation together in 2-1/2 years!

There’s nothing like getting away to a place that has NO cell phone reception to relax your mind and ease your stress!

So yesterday I had to unpack, start laundry, do a little cleanup, shop for groceries and prep for my Fighting Disease with Food session on Sunday. J left for LA to pick up his girls, who have been visiting their grandparents for a few days while we sneaked away to the Coast.

Albion

We stayed at a seaside Bed and Breakfast in Albion called Fensalden Inn – population: 350-ish, just south of Mendocino. It was about a 3 hour drive, with a quick stop in Santa Rosa to visit my daughter and her fiance.

Albion has two bridges, spanning the Albion River and Little Salmon Creek. The Albion River Bridge, built in 1944, remains as the last wooden bridge still in use on State Route 1.

Mendocino bed and breakfast

The Inn is an old farmhouse with two other separate buildings, the tower.. which has 2 bedrooms now, and the stables..which house the owners and their little boy.

Their black and white pygmy goat, Betina-Louise, was the first to greet us! The geese were second.

Mendocino CA travelOur room was the Ridge Room, on the first floor at the end, and had a gas stove and a private porch with rocking chairs.

The nearest ‘downtown’ is Mendocino, where we had dinner reservations at the acclaimed Ravens Restaurant at the Stanford Inn by the Sea, our first night.  In the evening The Ravens’ provides an exceptional vegan experience. Their breakfast is geared towards guests who may not be vegan, so it is well-rounded.

The Ravens, Mendocino

Big River Nurseries is their California Certified Organic garden. They offer produce and herbs to selected restaurants and grocers. As a retail nursery, they sell to local markets, and they also provide vegetables and herbs to their dining room.

First I ordered the Roasted Beets and Frisee Salad – garden beets in a roasted shallot vinaigrette.

Roasted Beet Frisee

My dinner was the Polenta patty with tomato, vegan raita and black trumpet mushrooms in a mint sauce. Delicious! All dishes come with edible flowers.

Polenta patty with mint sauce

J ordered the Sea Palm Spicy Peanut Curry – local tender sea palm ‘noodles’, seasoned vegetables, spicy peanut curry, tempeh fennel croquettes.

Sea Palm Curry

J ordered their Trio Sorbet selection, and I had a nibble of each flavor, blackberry, watermelon and mango.  Excellent!

3 flavor Sorbets

It was overcast each day, so we spent time shopping in Fort Bragg and in Mendocino instead of hiking in the fog! Oh, and eating…

Fensalden North California Inn

The next day we drove to Mendocino for lunch, and did a little window shopping.

Dinner that night was at the Mendocino Cafe, a funny place that has a very casual atmosphere and staff, yet white tablecloths and formal table settings at dinner.

Owner at the Mendocino Cafe

The service was ok, the food was quite good, but we didn’t appreciate being ignored by all the staff when we left.  We were next to last, and they didn’t say goodbye or thank you, or good-riddance!

I ordered the Thai Firepot: Garlic-Ginger-Chili Broth with Organic Vegetables and choice of Chicken, Beef, Rock Shrimp or Tofu
with choice of Brown Rice or Bean Thread Noodles. I had it with the beef and noodles. Tasty.

J had the Warm Spinach salad: with Roundman’s Bacon, Mushrooms, Cherry Tomatoes, Onions, Parmesan & Mendocino Mustard Dressing. Good.

Our third day started with overcast skies again, so we drove up to Fort Bragg to walk around and visit art galleries.

Floating zen circle puzzle

Then on to window shopping…

Mermaid Dress?

Glass Spirals

Leather Violin Purse

I really liked the violin purse!

We went back to rest for a while before dinner.  It was our last night, and J made reservations ahead at Cafe Beaujolais, a chic restaurant in Mendocino. Café Beaujolais started as a Victorian Farmhouse in 1893 and to this day has kept its historical charm.

According to their website:

Beaujolais’ Food: A hallmark of Cafe Beaujolais’ cooking is the use of organically grown produce. In addition, most of our meat, poultry and eggs come from animals humanely raised in a free-range environment, without chemical-supplemented feed.

Our waitress was excellent, just the right combination of professionalism and friendliness.

J ordered the Baby Spinach with Almond-Crusted Goat Cheese, Cherry Tomatoes and Niman Ranch Bacon.  He had the Petaluma Duck Crispy Skin Breast and Leg de Confit, Caramelized Onion Buttermilk Spätezle, and Wilted Kale in a Cherry Jus Lié as his entree! He said it was the meatiest duck he’d ever had.

I had the Free-Range Petaluma Chicken Breast, Coconut Rice, and steamed Asparagus ( which they made just for me, since I couldn’t have sautéed Broccolini that came with  it. Quite yummy!

J ordered the Coconut Cream Pie with Chocolate Macaroon Crust, and Caramel Sauce! I had two tiny nibbles.  It was Stupendous!!

Of course on the day we were leaving, the sun came out and it was a balmy 65 degrees!

Nowhere have I had more choices as to where to eat.  Most places offered vegetarian or vegan selections, and most of the produce used was organic. WOW!  You’d think I would have the same options living near San Francisco, but it’s sadly not so.

We enjoyed our vacation, and our tummies did too.

You Have to Want to … to See Love Everywhere

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We miss so much of the universe’s demonstration of love.  We are either not looking, too busy with our own thoughts, looking but not ‘seeing’, seeing but not ‘recognizing’… and then there are moments like this that confirm solidly that in its many guises… Love is all There Is...

 

Click on the word below for a heart warming, love affirming moment.

LOVE

 

Cheers! ♥

London and Beyond in Pictures

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Traveling is a wonderful way to leave your worries and stress behind.  I find it energizing and relaxing at the same time.
In 2006 my daughter and I headed for London, where one of my sisters lives.
This was our second trip together, and my sixth, so we didn’t do much that was traditional.

London

One of the most exciting, take that any way you like, moments was finding ourselves on a bus that took us too far out of London before we realized we’d missed our stop.  The good news is that the bus driver told us how to get a free ride back, since we seemed like dopey US tourists!
While on the bus, we passed this cute back yard garden with its own castle and gnomes… about an hour out of the city.


English Garden

After that detour, we went to the beautiful National Gallery.

National Gallery London

And at the end of the day, we did what most Londoners would do… and stopped by a Pub not far from my sister’s flat for a pint and fish n chips.

Mason Arms, London

Notice the Desserts on the blackboard… Apple Pie, Spotted Dick, Choc Fudge Cake, Sticky Toffee Pudding and Ice Cream.
Which would you have ordered?

Brighton


We spent 3 days in Brighton, a first for both of us.  I had to visit the city that one my favorite British authors, Georgette Heyer, featured in so many of her wonderful novels.
The weather was not very cooperative. We had rain one day, and every afternoon the winds blustered and turned icy cold.
Brighton seemed very eclectic with a huge mix of people.

The Laines _Brighton

The Royal Pavilion Banqueting Room

Of course the Royal Pavillion was a must see.  We took a day tour and went by later that night, when we captured its exquisite architecture against the dark sky.
It was built for the Prince Regent, later King George IV, in stages between 1787 and 1823.
“It takes its unique character from the man for whom it was built, George IV, and its magnificent interior is a reflection of his personality and Regency reign. It was conceived as a monument to style, finesse, technological excellence and above all pleasure. It remains unequaled in its colossal ambition and glorious sense of joie de vivre.
George was determined that the palace should be the ultimate in comfort and convenience.
Particular attention was paid by his architect and designers to lighting, heating and sanitation, as well as to the provision of the most modern equipment of the day for the Great Kitchen.” Read more here.

Brighton Pavillion blue room

Brighton Pavillion

Royal Pavilion Brighton, England

After resting for a day in London, we took a bus to Oxford…our mission, visit Christ Church where many scenes were shot in the Harry Potter films.

In Front of Christ Church, Oxford (before I lost 30 lbs!)

Christ Church, Oxford, England

We got a quick bite to eat, and walked to the Church just as the doors were being closed for the day!  We couldn’t believe our luck.  So we took a walk through the magnificent University,  did a little shopping and headed back to London.

Heading to Oxford University

Oxford University

Leeds

A bus tour took us to Leeds and Dover.
We both fell in love with Leeds Castle. It was built in 1119 by Robert de Crevecoeur as a Norman stronghold.

Leeds Castle setting, gorgeous

The last private owner of the castle was the Hon. Olive, Lady Baillie, a daughter of Almeric Paget, 1st Baron Queenborough, and his first wife, Pauline Payne Whitney, an American heiress. Lady Baillie bought the castle in 1926. She redecorated the interior. During the early part of World War II Leeds was used as a hospital where Lady Baillie and her daughters hosted burned Commonwealth airmen as part of their recovery.
The castle was opened to the public in 1976.

Leeds Castle, Leeds, England

Walking around Leeds Castle

Dining Room in Leeds Castle

File:Leeds Castle Reading Room - May 09.jpg

Leeds Castle Library

Dover was quaint, a typical fishing / Port town in many ways…except for the Castle!

Burton’s of Dover

Cyclelife -

Dover Cycle Centre

Dover Castle

Crabble Corn Mill, Dover

I hope to make a similar trip with my son next summer.
Thank you for reminiscing with me!  ♥

It’s a Blustery Day, KitKat

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It’s a cool 55º in the Bay Area today.  The wind is whipping around the neighborhood, shaking leaves and knocking the pollen out of every flower’s head.

A bird decided to build her nest under the awning of my kitchen window a couple of weeks ago.

Brave move since I have 4 outdoor cats! She and hubby have been busy sitting on the egg, but every time I pull the shade up or down, they skedaddle, and then I worry about the egg.

 

 

Like today, with the cold blustery wind, I want to reach out the window to put a warm boiled egg in the nest every time she flies away!

 

 

 

 

 

 

 

Our sweet KitKat turned 20 this year!  She has lived outdoors most of her life, gave us an adorable litter of 5 kittens when my daughter was 7 years old, that made their way to family, and provided us with so many fond memories.

Now, 19 years later she is as light as a feather (no weight to her aged bones), deaf as a door knob (but manages to sense when I fill the cat food bowls), and a bit wobbly. She has a little tumor growing under her cheek… but I refuse to put her through surgery at her age.

She still adores laying in the sun. And her favorite spot is in my mint patch.

 

She’s our little granny, and we love her dearly.

 

 

In her heyday, when large dogs  innocently wandered into our back yard, they never knew what hit them.  She sprang from nowhere and attacked like a wild cat making them run frantically to find the gate. They couldn’t get out of there fast enough! :)

Now she watches the blue jays and skunks eat her food with perfect complaisance.  We are more accepting and generous as we age, aren’t we?  I picture her with a lacy cap on, sitting in a rocking chair on the back porch, knitting.

When she meows, it’s a hoarse and very loud sound, since she can’t hear herself anymore. Sometimes she isn’t even looking at us, but out into the yard when she meows.  It’s so cute and sad and funny and adorable.

It’s been shown time and again that people with pets live longer and are actually healthier than those who don’t care for an animal.   For nearly 25 years, research has shown that living with pets can help lower blood pressure and lessen anxiety. Interesting that they give us so much in return for giving them a home.

And on this blustery day, she’s curled up on the grass, nose tucked in, dreaming of butterflies and the chase.

Here’s to you KitKat.  For the joy you’ve given me, my children, our family who know you so well, and the friends you’ve nuzzled, scratched, rubbed against and hissed at!

~ In Gratitude ♥

Hoda’s Clip Watch 2 – A Grand Surprise!

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True Love…one of life’s greatest inspiring emotions.  It gives birth to sacrifice, selflessness, creativity, generosity, service, and romance. I’m not talking about the inferior emotions we mistake for real love… you know those: selfish love, manipulative love, co-dependent love.

Sit back and share the overwhelming joy one human being created for another in this video, motivated by his love.

Best Wedding Proposal Ever !! (The Americana at Brand, Glendale, CA)

“All for You“.

♥

Hoda’s Clip Watch 1 – Copenhagen

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Clip Watch is a series of video clip posts meant to lift your spirits while they entertain you.  They can be music videos (foreign or domestic), ads, TV show or  movie snippets. Get your glass of green tea, and enjoy the next 8 minutes!  ♥

Copenhagen Central Station - FLASHMOB - Santa Claus Is Coming to Town

Flash Mob on the Underground Train- Copenhagen

Undercover Orchestra 'Bolero' classical flash mob 'kinda'

Flash Mob and Ravel – Copenhagen

 

Send me clips that make your heart smile.

♥

Meditation - 5 - Preparations (2 of 3): Breath Awareness

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Reblogged from Conservatory of Magic:

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Preparation is Important

Mediation is difficult and unfamiliar making practice and preparation very important. You can set yourself for success by following the preparation guidelines in this section. Try not to skip any steps; they have been in practice for hundreds of years for a reason! If you want to achieve results, set up the conditions to allow that to happen.

Read more… 1,825 more words

A wonderful guide to help slip us into a calm state of  Meditation.