Stress Reducing Tips www.stressinstitute.com

Research tells us the following practices create health in our mind-body connection.

To learn more visit the Stress Reduction section www.drkathleenhall.com) of the Dr Kathleen Hall website. There you will find information on:

Stress Reduction www.drkathleenhall.com)
Work Life Balance www.drkathleenhall.com)
Wellness & Self Care www.drkathleenhall.com)
Diseases & Conditions www.drkathleenhall.com)
Disaster Stress Information & Resources www.drkathleenhall.com)

Easy Stress Reduction Tips

1. Deep breathing
Stress Reduction in a Minute. (Meditation, deep breathing yoga,) 5 minutes twice a day (morning and evening). Studies show that this lowers blood pressure, releases healing hormones into your body, increases creativity, increases productivity and increases your ability to handle stressful situations.

2. Exercise
Exercise at least 30 minutes every other day. Walk at lunch, or set a treadmill up in your television room and watch your favorite show while you give your body life. Discover new exercises such as; Pilates, Yoga, tai chi, or chi gong. Death rates from all causes, including heart disease and cancer, are much lower in people exercising 30 minutes a day. Exercise lowers the rise of stroke, diabetes, arthritis, cancer heart disease, and osteoporosis.

3. Laugh as often as possible
Laugh as often as possible to release the healing hormones endorphins, the body?s natural pain killers. Don?t buy pills for your stress, go rent a funny movie, or go online to a humorous site daily and share it with your co-workers. Laughter lowers blood pressure, reduces stress hormones and boosts your immune function.

4. Play
Re-establish "childlike" qualities. Science tells us when we play it increases our immune cells that combat disease. Playfulness also increases creativity and optimism at home and at work.

5. Pay Attention
When we daily pay attention and learn to live a life of awareness and mindfulness, we become aware of our emotions (stressors and calming forces), our choices, our relationships, our home life, our work, we can begin to live a rich life of awareness. Practicing awareness daily reduces anxiety and depression. Stop living in a fog. Wake up to your life.

6. Eat Breakfast
Breakfast eaters are healthier and live longer than non-breakfast eaters. People who reach the age of 100 consume breakfast more regularly than non-breakfast eaters. People who eat breakfast consume less fat and had a higher intake of essential vitamins and minerals, and lower serum cholesterol, which leads to a lower instance of heart disease.

7. Get a Pet
Studies reveal there are benefits of owning a pet, such as reduction of blood pressure and inducing a relaxation response in our bodies. Pets are, emotional life savers, help people experience intimacy and also deal with changes and loses in their lives.

8. You Need a Friend
Friendships are strong indicators of mental, physical and spiritual health. Friendship is not a luxury, but is essential to work-life balance and your health. Studies show that isolation decreases immune functioning and increases mortality risk.

9. Attitude of Gratitude
It is physiologically impossible to be grateful and experience stress at the same time. Research shows grateful individuals report having more energy and less physical complaints than their non-grateful counterparts. Studies tell us daily gratitude exercises resulted in higher levels of alertness, enthusiasm, determination, optimism and energy.

10. Altruism and Philanthropy
A generous soul lives a rich, abundant life. Altruism neutralizes negative emotions that affect immune, endocrine and cardiovascular function. Altruism creates a physiological responses or "helpers high" that makes people feel stronger and more energetic and counters harmful effects of stress.

11. Affirmations
How your thoughts work. Research tells us every thought and emotion we have creates a chemical release into our bodies. These powerful chemicals affect our mental, physical and spiritual health and well being. Our minds believe what we tell them. Many of us live our lives with negative self talk. This self deprecating talk keeps us from living the authentic, intentional life we were born to live. Giving ourselves positive messages will combat negative self talk. You can choose to do this simple practice to create prosperity, balance and health in your life.

If you have any question or comments contact The Stress Institute at (706)947-1815 or [email protected].
www.stressinstitute.com

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Affirmations: How your thoughts work.

Research tells us every thought and emotion we have creates a chemical release into our bodies. These powerful chemicals affect our mental, physical and spiritual health and well being. Our minds believe what we tell them. Many of us live our lives with negative self talk. This self deprecating talk keeps us from living the authentic intentional life we were born to live.

Giving ourselves positive messages will combat negative self talk. You can choose to do this simple practice to create prosperity, balance and health in your life.

1. Focus on your breath. Take a slow, deep, cleansing abdominal breath, (through your nose if possible).

2. As you inhale, say a short positive phrase or affirmation (create your own or see below)

3. As you exhale: smile as you release these powerful words.

4. Repeat this 3 times.

5. Do this simple healing practice several times a day, especially when you are stressed.

Examples of short positive phrases or affirmations for you to use:

I am always protected and guided.

I choose to create happiness.

I choose to create love in my life.

I love and accept my self.

All is well in my life.

I attract prosperity.

I create health in my body.

I choose to take action.

I believe in Divine power.

I trust the power of the Divine.

I open my heart to love.

My thoughts create my future.

I release my anger to God.

I surrender my fear to God.

The past is dead.

I am perfect and whole in this moment.

I begin my life today.

I am worthy of having money.

I am enough.

Others love and accept me.

I can do all things through God.

I am strong and will persevere.

I choose to make changes.

I am in perfect balance.

I live in the rhythm of life.

I trust my inner voice.

I am prosperous.

I love my body.

I am happy and free.

I am filled with love.

I create a new job.

I am grateful for my life.

I am aware of my magnificent life.

My choices create my life.

Love makes me feel good.
www.drkathleenhall.com