Top Tips For Staying Healthy In The Workplace

We’ve all been there – the afternoon hits and our energy slumps almost instantly. If you find that you’re regularly running out of energy come the end of the day, you might not be taking as good care of yourself in the office as you think you are. What we eat and how we conduct ourselves makes a massive difference to the energy levels we have throughout the day, whether it’s taking regular breaks as you work or making the most of your lunch break, here are some great tips on how to stay healthy.

Take regular breaks

It’s easy to find yourself in amongst a project and suddenly you’ve been working solidly for hours on end. Regular breaks give your mind chance to refresh itself and unwind, limiting the risk of you burning out and becoming tired too quickly. Try and take ten minutes of fresh air when you can or move to another department or the canteen for a change of scenery and a chance to stretch your legs.

Move around the office

A change of view can change your whole perspective on work and sometimes that’s all you really need. If you find yourself stuck with a problem that you can’t seem to get through, pick yourself up and move somewhere else for a short while – perhaps go and chat it through with a colleague. The change of pace and scenery might give you the mental boost you need.

Do something nice for a colleague

Workplace kindness is invariably forgotten in most companies, but random acts of kindness can really boost your morale. Why not take a trip to the bakery at lunchtime and treat your department to a nice treat? Or you could offer to make your colleague a cup of tea or pay them a compliment – anything you’d enjoy to receive, offer it to your team and watch the mood instantly lift.

Get involved

The feel-good factor is vital for helping to keep company spirit high. Why not join in on fundraising activities or make a company-wide bake sale for charity? It might sound like a lot of effort but it helps to improve teamwork and you’re helping others at the same time.

Have fun at work

Work doesn’t need to be boring, so make time for play – it not only improves your mood but can also help to stimulate your brain, which is often what we all need by the time the afternoon rolls around. Why not take part in a friendly game of table football at lunch or ping pong with a colleague? It will be fun as well as helping to get the brain juices flowing.

Treat yourself to a massage

Believe it or not, but lunchtimes don’t need to be reduced to a soggy lunch and a read of the paper. You can treat yourself! Why not visit the local masseuse for a stress-relieving massage which will lift your spirits and lower your stress levels. It can even boost mental health. Making time for yourself can really do wonders for your mood.

Get active

If a massage on lunch isn’t really your thing, you can still use this time to get some fresh air and go for a walk. Boosting your energy levels is just one of the benefits – you’ll also have chance to stretch your legs, lower your stress levels and enjoy a change of scenery, to set you up for the remainder of the day.

Categories: change, energy levels, fresh air, health, levels, lunch, Stress, Stress Levels, time, work, Workplace Wellness

Up All Night? Six Ways to Treat Your Insomnia

Sleep is essential to the human body’s ability to function, yet there are millions of people who struggle to fall asleep every night due to insomnia. There are few things more frustrating than lying in bed, exhausted, without being able to fall asleep. While there are many different insomnia treatments out there for sufferers of the condition to try, these are six of the most effective:

 

Melatonin Supplements

Melatonin is a natural hormone your body produces at night to make you fall asleep easier. Inadequate production of melatonin often manifests in difficulty getting to sleep and insomnia. This problem is easily treatable with a melatonin supplement. The normalized levels of melatonin in the body help sufferers of low melatonin-induced insomnia fall asleep faster and stay asleep longer.

 

Sleeping Pills

While sleeping pills are not a long-term solution to insomnia, they can be used to provide sleep during your worst nights. There are prescription sleeping pills specifically made to treat insomnia, but prolonged used of these drugs can result in dependency and worsen the insomniac’s condition.

 

Proper Sleep Hygiene

Designating a specific time and place to go to sleep—and sticking to your designations—is one of the best ways to practice good sleep habits. When you go to bed at different times, or in different locations, your body’s sleep schedule and recognition response get confused. A sleep systems expert from Crowley Furniture Mattress Store often advises people to set aside their bed for sleeping purposes only, as reading, eating, etc. on your bed causes your body to respond to it as it would an active place, rather than a restful place. Only use your bed when you go to sleep at night, and be sure to keep roughly the same sleeping hours every night. This will restore your body’s natural sleep-recognition cycle and help you get to sleep faster.

 

Avoiding Alcohol

Many people think that a drink or two will actually word as a sleep aid, since it relaxes and tires the drinker out. While a drink will make you sleepy, alcohol actually prevents the body from sleeping properly by blocking the REM cycle. Since this cycle is necessary for deep sleep and a sense of restfulness, those who drink before bed will usually wake up feeling as if they did not sleep at all.

 

Getting Out of Bed

A common habit of many insomniacs is rolling around in bed for hours, trying to fall asleep. Doing this, however, raises stress levels, making it even harder to get to sleep. If you are having trouble sleeping, try getting out of bed and participating in a relaxing activity until you feel tired. Read a book, take a bath, or drink a cup of tea—do whatever you find works to lower your stress levels and allow you to get back to sleep.

 

Abdominal Breathing Exercises

 

Relaxation techniques are a great way to prepare the body sleep. Deep breathing with your chest, stomach and back will slowly help you become more relaxed. Breathing exercises like this clear the mind and send calming signals through the body, stopping the release of the stress hormones which are often responsible for insomnia.

 

There are many possible causes of insomnia, so it may require a lot of trial-and-error with treatments to determine what, exactly, works for your insomnia.

Categories: body, breathing exercises, fall asleep, insomnia, nbsp, night, sleep, Sleeping, sleeping pills, Stress Levels, treat

How to Prevent Your Partner from Talking in Their Sleep

You may love your partner more than life itself, but when you wake up in the middle of the night because of their incessant sleep talking; loving your partner becomes a little bit harder. Sleep has a very close connection to your wellbeing, being related to your physical and mental health. Plus, if your partner is keeping you from your much-needed eight hours a night, the wellness of your relationship could also be at stake! So, how do you get your partner to keep sch-tum when you’re sleeping?

 

When your partner suffers from somniloquy, or sleep talking, they have no control over what they say and can say things they wouldn’t otherwise when conscious. When you tell you partner about it, or the things they’ve said, they can often be quite shocked as they don’t remember doing it, may have used different voices or language to that which they usually use. This sleep talking may have been spontaneous, or induced by something you’ve said. Though it does no harm to your partner, you may be at risk of sleep deprivation, as well as the emotional impact of having someone you love say unusual things, or even yell out during the night.

 

Sleep talking can be caused by a number of factors, including stress, depression, fever, sleep deprivation, daytime drowsiness, medications and alcohol. There may be a hereditary element involved, but often it’s external factors that seem to stimulate the behaviour. Underlying sleep conditions, such as sleep apnoea, make your partner more prone to talk in their sleep because they often fail to sleep soundly. Sleep talking rarely requires treatment, but your partner should seek medical attention if the episodes become very frequent, emotional, aggressive, abusive or dramatic. Your partner should keep a sleep diary, so that the doctor can see their sleep patterns over the course of two weeks. The diary should include bedtimes, the approximate time your partner fell asleep and woke up, any medicines your partner takes and when they’re taken, working hours, stress levels, exercise undertaken, and any drinks consumed.

 

Here are a few techniques that can keep your partner’s lips zipped after bedtime:

 

1. Get enough sleep. Your partner is more likely to sleep talk if they’re sleep-deprived.

 

2. Develop a relaxing pre-sleep habit. Your partner could try having a warm bath or a light bedtime snack before bed, drinking warm milk, listening to soft music or reading for 10 minutes.

 

3. Listen to your body. Your partner should only go to bed when they feel sleepy.

 

4. Avoid things that will interrupt your sleep. Your partner should avoid TV, smoking, heavy meals, caffeine and alcohol at bedtime.

 

5. Create the right environment. Your bedroom needs to be set up in a way that endorses sleep, so make sure it’s as quiet and cosy as possible.

 

6. Reduce stress. Practising simple exercises, stretches or yoga poses on a regular basis can help your partner to reduce daily stress levels, and sleep better as a result.

 

7. Stick to a routine. Your partner should maintain a regular schedule for meals, medications, chores, and other activities.

 

8. Eat the right foods. Tryptophan increases your body’s level of serotonin, which helps you to feel good and get to sleep more easily. Therefore, your partner should eat plenty of tryptophan-fuelled foods, such as wheat germ, cottage cheese, milk, eggs, and almonds.

 

9. Avoid taking sleeping pills. While sleeping pills may help with the odd episode of restless sleep, most doctors avoid prescribing them for periods longer than three weeks.

 

10. Block out the distractions. You can help your partner sleep better and talk less by getting them some earplugs, or something to create white noise, such as a fan. Just in case these tips don’t work, you might want to invest in some ear plugs for yourself too!

Categories: bedtime nbsp, Causes, nbsp, partner, prevention, sleep, sleep deprivation, Sleep Talking, sleeping pills, Stress Levels, talking

Why Are Rich People Having Better Sex?

Money, it seems, can’t buy you love but it might be able to buy you great sex – recent research suggests that socioeconomic factors correlate directly with a higher level of sexual satisfaction. This amazing result comes from research by the Spanish National Sexual Health Survey, from the Barcelona Public Health Agency who surveyed 9850 participants to determine the results. After analysing the data they found that sex actually better when you have money. People of lower socioeconomic status claim to be less sexually satisfied, particularly women who seem to be more influenced by these factors. The study looked at the level of education and where the participants grew up to reveal potentially critical differences. Over 92 per cent of women with a university education, for example, said that they were satisfied with their sex life, whereas only 81 per cent of women with less than a primary education agreed. This gap widens when it comes to contraception, where 62 per cent of women with less than a primary education used contraception within the past year, but this jumps to 81 per cent for women who had attended university.

Contraception may not be initially related to sexual enjoyment levels, but for many women, the use of contraception can lead to a less stressful experience with sex, because it reduces the risk of pregnancy and STDs. In fact, authors of the study noted that women of a higher socioeconomic standing tended to use contraception more frequently could also indicate a greater awareness of their needs in the bedroom, and a great ability to develop their sexuality with control. This is an interesting factor and one which is often overlooked in terms of sexual satisfaction – the ability to control your own needs and desires, rather than relying on other people to fulfil your sexual needs.

 

With regards to sex in your own life, isn’t it more enjoyable when you aren’t worried about an unwanted pregnancy or the health risks you could be putting yourself under? Removing these concerns from your sexual experience immediately makes it more enjoyable, something practically everyone can attest to. But there are other factors to remember too, not just our stress levels when we enter the bedroom. For example, the rates of sexual abuse were greatly different, with 4 per cent of women with a university education reporting sexual abuse, compared to 13 per cent of women with less than a primary education. It’s no shock that what may have happened previously can also impact what’s happening currently. And stress greatly differs the figures too. It’s no surprise that alleviating the worry of finances and debts lowers your stress levels overall, making the enjoyment of sex far easier.

 

People who are stressed tend to produce higher amounts of the hormone cortisol and when this is produced in large amounts, it can lower one’s libido. So it seems that those sensationalist headlines which claim that the rich have better sex lives in addition to better lives overall could actually be right, but in a different way. What this study shows us is that socioeconomic privilege can extend into more aspects of a person’s life than we first thought, and it’s those changes which actually influence our sex lives rather than being rich itself. but great sex should be a luxury we all enjoy, and aspects like stress, worry and contraception are all things which can be alleviated with a little planning and lifestyle changes, not just through how much money you have in the bank.

Categories: Education, primary education, Relationships, Sex, sex lives, sexual, Sexual Abuse, sexual satisfaction, Stress Levels, university education, wealth, Women

Could Stress be Causing Your Skin to Age Faster?

How your skin looks and how healthy it is is directly connected to your stress levels. According to experts, research has proven that the stress hormone cortisol is responsible for breaking down collagen and causing inflammation when you’re stressed, meaning that you could be in lined for flare ups of adult acne, rosacea and psoriasis. And, of course, you’ll also be more at risk of premature lines and wrinkles. It isn’t just a coincidence that when you’re stressed you’re more prone to breakouts. Dermatologists regularly see patients who experience stress-related spots, wrinkles and rashes – it can even aggravate infectious diseases such as herpes and shingles. If you suffer from hives or eczema, this can also be made worse in times of extreme stress. The vicious cycle of itching and rubbing, which then makes the condition worse, can get particularly bad during this time, leading to the skin thickening which perpetuates the problem. Conditions which are made worse by stress range from acne which is picked and made worse by a nervous patients to more severe problems, such as prurigo nodularis – this is an intractable condition which involves a relentless itch and chronic picking or itching of the skin. The more stressed you are, the worse you make the problem, in turn making you more stressed – the cycle is perpetual.

 

The relationship between the feeling of itching and the reflex to scratch at it is obvious – mention lice or scabies to someone and they immediately feel the need to scratch at their skin. However, researchers are still unsure why and how stress can cause itching. There are obviously genetic factors which influence how prone we are to stress-related skin disorders, as our hormones play a big role, but the impact of stress determines far more than was once thought. Stress is more likely to increase the levels of natural chemicals in the skin and blood vessels, which could increase the redness and blood flow in that area. This leads to common problems such as rosacea. Stress has also been proven to affect the immune system, which can often make people more susceptible to infectious diseases.

Finding ways to manage your stress levels is the best way to calm your skin and reduce the levels of cortisol in the body. Stress not only takes its toll on your skin but also your mind and other areas of your body, such as your heart. Try to find the source of your stress – this will often determine how you deal with it. For example, if your stress is being caused by your job then you know that something here needs to change, be it your hours or the job itself. Talk to friends and family and seek their support – they may be able to calm you down and help you to see the bigger picture. Relaxing activities such as yoga or Pilates may help, and will also be good for your body overall. Or simply taking some time out of an evening to relax with a warm bath or reading a book may be all you need to lower your stress levels. Try to maintain healthy skin habits as well, such as an effective cleanse, tone and moisturising routine to keep your skin clear and glowing. If you’re worried about your skin, or it doesn’t seem to be improving with your lifestyle changes, try speaking to a dermatologist who may be able to help you get to the root of the problem.

Categories: ageing, infectious diseases, itching, levels, skin, skincare, Stress, Stress Levels, stress related, worse

Can You Reduce Your Stress Levels Just by Doing Yoga?

Turn perspiration into inspiration: try a yoga workout to help you reduce your stress levels and increase your mental wellness and wellbeing. Yoga belongs traditionally to the ‘complementary’ area of health, but it is becoming a more mainstream occupation.

 

Yoga philosophy believes that four fundamental passions are at the root of all problems with human existence, and that anger is one of them.

 

Anger is a very difficult emotion – nobody wants to be angry or to have anyone be angry with them. It is something that you probably actively try to avoid, but nevertheless it still raises its ugly head from time to time.

 

No matter how calm you intend to stay, you can find yourself feeling angry with a co-worker, partner, or simply someone who drives badly when you are in traffic. This powerful emotion has the power to disturb your calm and peace. That is because anger is a classic sign of perceived threat, and it throws your body into overdrive, telling it that something is wrong and that you need to take action.

 

Anger has both behavioural, mental and physical components. On a behavioural level you may find yourself yelling, making angry facial expressions or contorting your face, and this may even turn into violence. Mentally, you think about the things that make you angry. Physically you may grow red, feel tense or have an elevated heart rate.

 

You tend to feel angry without really considering why it is that you are feeling angry, and this is where yoga comes into play. Yoga teaches us to be more self-aware. Rather than being a bunch of posing and posturing, yoga is actually a path to awareness in body and in mind. It teaches us to feel the physical effects of the thoughts and emotions that we feel and to examine how the way we think affects our health.

Categories: feel, health, nbsp, reduce, Stress, Stress Levels, teaches, yoga

Seven Little New Year’s Resolutions You Can Actually Achieve

When you’re setting your New Year’s resolutions, you tend to come up with something big and vague, like “lose some weight” or “eat more healthily” – but these resolutions never pan out. In order to achieve some of your wellness goals in 2014, you need to make them smaller and, in turn, more achievable. If you set, say, seven little goals instead of one big one, you’re at least guaranteed to check one or two off your list come next year. Here is our list of New Year’s suggestions, as well as the reason why they’re so beneficial to your wellbeing.

 

1. Drink More Water: Celebrity Nutrition & Fitness expert JJ Virgin, author of NY Times bestseller The Virgin Diet and the bestselling Six Weeks to Sleeveless and Sexy, comments, ‘More than 50% of the human body is made of water, yet dehydration can make that number drop, and fast. Dehydration means your metabolism coming to a grinding halt and increasing your body’s inflammation levels, often resulting in weight loss resistance. By the time you realise you’re thirsty, you’re already dehydrated. Start with a large glass of filtered water upon waking and keep a water bottle nearby to sip throughout the day.’

 

2. Get Enough Sleep: You may have had a few late nights over the festive season, so try to get more sleep during 2014. ‘Just one [bad] night’s sleep can knock fat-burning hormones out of whack,’ Virgin warns. ‘Turn off electronics and use the hour before bed to power down. The best gift you can give yourself is seven-to-nine hours of high quality sleep every night.’

 

3. Actually Do Some Exercise: It’s easy to drive past the gym unless you’ve committed yourself to a membership and trainer (just think of the money you’re wasting!) According to Virgin, ‘Muscle is your metabolic Spanx that holds everything together’ so make sure you fit burst training and weight resistance into your schedule.

 

4. Control Your Stress Levels: While the Holidays have probably been stressful enough, coming back to work, getting the kids ready for school and just general life can keep those stress levels up in 2014. Not only is stress bad for your health, the high levels of the stress hormone cortisol in your system will cause your body to break down muscle and store more fat. ‘Find your centre of calm,’ Virgin advises. ‘Meditation, deep breathing, yoga, or just walking your dog around the block can provide momentary bliss.’

 

5. Eat More Fibre: ‘[Fibre] slows stomach emptying, dials down your hunger hormone ghrelin, balances blood sugar, and reduces cravings,’ says Virgin. ‘The Centres for Disease and Control Prevention recommend a daily intake of fibre of between 25 to 35 grams for adults, but I personally aim for 50. To make it easy to meet your daily quota, try to eat high-fibre foods like berries (especially raspberries), lentils, leafy greens and nuts and seeds. I throw flax or chia seeds into my protein shake for an easy fibre boost.’

 

6. Make Breakfast Easy: On busy mornings, you can be tempted to skip breakfast altogether, and at the weekend you can overindulge in pancakes or a fry-up. However, Virgin points out, ‘A protein shake can rescue you in even the trickiest situation for a fast, filling, cravings-busting meal. Whether I’m at the airport or on the road, I always keep vegan (but not soy) protein powder nearby. I blend it with flax or chia seeds, frozen raspberries, raw kale, and unsweetened almond or coconut milk.’

 

7. Indulge Smartly: While setting all these goals may make you feel virtuous, you can’t be too strict with yourself or you’ll fall off the wagon. Virgin recommends, ‘Aim for a low-sugar dark chocolate with at least 80% cacao, preferably organic, and enjoy sparingly. For extra indulgence, smear some almond butter on top of it.’

Categories: Chia Seeds, fibre, nbsp, new years resolutions, protein shake, sleep, Stress Levels, virgin, Water, year

3 Ways to Use Music to Reduce Stress and Promote Well-Being

Music is a terrific stress reliever because it provides cerebral distraction, as well as reduces stress hormones and muscle tension. In San Diego, California, residents are welcomed to join The Music Therapy Center of California. The center shows how effective stress management can begin and end with your favorite song. Simply hearing a song can cause your mind to become distracted from your problems and absorbed in something unrelated to your stress. If you’re feeling down, it’s time to turn up the radio.

 

Sad Songs Say So Much

Japanese scientists have discovered that sad music actually results in positive emotions. You may think putting on a Hank Williams record would cause your stress levels to rise, but that’s simply not the case.

 

In a study published in the journal, Frontiers in Psychology, sad songs were proven to elicit positive emotions. Researchers discovered sad songs elicit differing emotions, such as feelings of romance. They also discovered that the sadness one feels when listening to sad music isn’t comparable to general sadness.

 

“Sadness through art actually feels pleasant.”

Sad songs can pull at the heart strings causing the listener to feel emotion. Researchers believe these discoveries can help people who are dealing with daily negative emotions.

 

“Emotion experienced by music has no direct danger or harm, unlike the emotion experienced in everyday life. Therefore, we can even enjoy unpleasant emotion such as sadness. If we suffer from unpleasant emotion evoked through daily life, sad music might be helpful to alleviate negative emotion,” the researchers concluded.

 

Groove is in the Heart

If you’re feeling down, it may help to listen to your favorite dance music. Dance therapy is the use of movement to improve mental and physical well-being. There is a connection between your mind and body that promotes expression, health and healing. Although there are few studies on dance therapy, the American Cancer Society suggests that it may be effective in improving self-esteem and reducing stress.

 

Not only will the music you’re hearing lift your spirits, you’ll also be moving. In dance classes, you’re getting the benefit of what you’re hearing, as well as the benefit of exercise. Physical activities encourage the body to produce endorphins, which causes feelings of well-being. Dancing to music is a quick way to combat stress, so don’t be afraid to plug in your iPod when you need a midday pick-me-up.

 

Play That Funky Music

In 2005, a revolutionary study proved that playing music can reverse multiple components of the human stress response on the genomic level. Learning to play an instrument, or sing, is an easy way to reduce stress levels and keep them low. More than reading or relaxing, playing music reduces stress. It may require lessons to learn to play an instrument or sing. The human interaction, brought on by taking these lessons, is another proven stress reliever. The Music Therapy Center in San Diego, mentioned at the beginning of this article, promotes working together, with others, to learn and create – all great methods for reducing stress and promoting overall well-being.

 

If the thought of picking up an instrument isn’t appealing to you, consider the benefits of learning to sing. Everyone sings at the center, so there’s no reason to be nervous. Haven’t you always wanted to learn to sing? If you’d prefer some privacy before going public with your voice, you can take advantage of private music lessons from an accredited instructor in your town. They’ll help you build your confidence and vocal range, while the exercise works to reduce your stress.

 

Music can play a large role in reducing your stress. Don’t be afraid to crank up the volume and sing along because these activities are scientifically proven to be good for you. The recipe for reducing stress is: listen, dance, play and repeat!

Categories: music, playing music, positive emotions, reducing stress, sad music, sad songs, Stress, Stress Levels, stress reliever, therapy center, unpleasant emotion, well being

3 Ways to Use Music to Reduce Stress and Promote Well-Being

Music is a terrific stress reliever because it provides cerebral distraction, as well as reduces stress hormones and muscle tension. In San Diego, California, residents are welcomed to join The Music Therapy Center of California. The center shows how effective stress management can begin and end with your favorite song. Simply hearing a song can cause your mind to become distracted from your problems and absorbed in something unrelated to your stress. If you’re feeling down, it’s time to turn up the radio.

 

Sad Songs Say So Much

Japanese scientists have discovered that sad music actually results in positive emotions. You may think putting on a Hank Williams record would cause your stress levels to rise, but that’s simply not the case.

 

In a study published in the journal, Frontiers in Psychology, sad songs were proven to elicit positive emotions. Researchers discovered sad songs elicit differing emotions, such as feelings of romance. They also discovered that the sadness one feels when listening to sad music isn’t comparable to general sadness.

 

“Sadness through art actually feels pleasant.”

Sad songs can pull at the heart strings causing the listener to feel emotion. Researchers believe these discoveries can help people who are dealing with daily negative emotions.

 

“Emotion experienced by music has no direct danger or harm, unlike the emotion experienced in everyday life. Therefore, we can even enjoy unpleasant emotion such as sadness. If we suffer from unpleasant emotion evoked through daily life, sad music might be helpful to alleviate negative emotion,” the researchers concluded.

 

Groove is in the Heart

If you’re feeling down, it may help to listen to your favorite dance music. Dance therapy is the use of movement to improve mental and physical well-being. There is a connection between your mind and body that promotes expression, health and healing. Although there are few studies on dance therapy, the American Cancer Society suggests that it may be effective in improving self-esteem and reducing stress.

 

Not only will the music you’re hearing lift your spirits, you’ll also be moving. In dance classes, you’re getting the benefit of what you’re hearing, as well as the benefit of exercise. Physical activities encourage the body to produce endorphins, which causes feelings of well-being. Dancing to music is a quick way to combat stress, so don’t be afraid to plug in your iPod when you need a midday pick-me-up.

 

Play That Funky Music

In 2005, a revolutionary study proved that playing music can reverse multiple components of the human stress response on the genomic level. Learning to play an instrument, or sing, is an easy way to reduce stress levels and keep them low. More than reading or relaxing, playing music reduces stress. It may require lessons to learn to play an instrument or sing. The human interaction, brought on by taking these lessons, is another proven stress reliever. The Music Therapy Center in San Diego, mentioned at the beginning of this article, promotes working together, with others, to learn and create – all great methods for reducing stress and promoting overall well-being.

 

If the thought of picking up an instrument isn’t appealing to you, consider the benefits of learning to sing. Everyone sings at the center, so there’s no reason to be nervous. Haven’t you always wanted to learn to sing? If you’d prefer some privacy before going public with your voice, you can take advantage of private music lessons from an accredited instructor in your town. They’ll help you build your confidence and vocal range, while the exercise works to reduce your stress.

 

Music can play a large role in reducing your stress. Don’t be afraid to crank up the volume and sing along because these activities are scientifically proven to be good for you. The recipe for reducing stress is: listen, dance, play and repeat!

Categories: music, playing music, positive emotions, reducing stress, sad music, sad songs, Stress, Stress Levels, stress reliever, therapy center, unpleasant emotion, well being

3 Ways to Use Music to Reduce Stress and Promote Well-Being

Music is a terrific stress reliever because it provides cerebral distraction, as well as reduces stress hormones and muscle tension. In San Diego, California, residents are welcomed to join The Music Therapy Center of California. The center shows how effective stress management can begin and end with your favorite song. Simply hearing a song can cause your mind to become distracted from your problems and absorbed in something unrelated to your stress. If you’re feeling down, it’s time to turn up the radio.

 

Sad Songs Say So Much

Japanese scientists have discovered that sad music actually results in positive emotions. You may think putting on a Hank Williams record would cause your stress levels to rise, but that’s simply not the case.

 

In a study published in the journal, Frontiers in Psychology, sad songs were proven to elicit positive emotions. Researchers discovered sad songs elicit differing emotions, such as feelings of romance. They also discovered that the sadness one feels when listening to sad music isn’t comparable to general sadness.

 

“Sadness through art actually feels pleasant.”

Sad songs can pull at the heart strings causing the listener to feel emotion. Researchers believe these discoveries can help people who are dealing with daily negative emotions.

 

“Emotion experienced by music has no direct danger or harm, unlike the emotion experienced in everyday life. Therefore, we can even enjoy unpleasant emotion such as sadness. If we suffer from unpleasant emotion evoked through daily life, sad music might be helpful to alleviate negative emotion,” the researchers concluded.

 

Groove is in the Heart

If you’re feeling down, it may help to listen to your favorite dance music. Dance therapy is the use of movement to improve mental and physical well-being. There is a connection between your mind and body that promotes expression, health and healing. Although there are few studies on dance therapy, the American Cancer Society suggests that it may be effective in improving self-esteem and reducing stress.

 

Not only will the music you’re hearing lift your spirits, you’ll also be moving. In dance classes, you’re getting the benefit of what you’re hearing, as well as the benefit of exercise. Physical activities encourage the body to produce endorphins, which causes feelings of well-being. Dancing to music is a quick way to combat stress, so don’t be afraid to plug in your iPod when you need a midday pick-me-up.

 

Play That Funky Music

In 2005, a revolutionary study proved that playing music can reverse multiple components of the human stress response on the genomic level. Learning to play an instrument, or sing, is an easy way to reduce stress levels and keep them low. More than reading or relaxing, playing music reduces stress. It may require lessons to learn to play an instrument or sing. The human interaction, brought on by taking these lessons, is another proven stress reliever. The Music Therapy Center in San Diego, mentioned at the beginning of this article, promotes working together, with others, to learn and create – all great methods for reducing stress and promoting overall well-being.

 

If the thought of picking up an instrument isn’t appealing to you, consider the benefits of learning to sing. Everyone sings at the center, so there’s no reason to be nervous. Haven’t you always wanted to learn to sing? If you’d prefer some privacy before going public with your voice, you can take advantage of private music lessons from an accredited instructor in your town. They’ll help you build your confidence and vocal range, while the exercise works to reduce your stress.

 

Music can play a large role in reducing your stress. Don’t be afraid to crank up the volume and sing along because these activities are scientifically proven to be good for you. The recipe for reducing stress is: listen, dance, play and repeat!

Categories: music, playing music, positive emotions, reducing stress, sad music, sad songs, Stress, Stress Levels, stress reliever, therapy center, unpleasant emotion, well being

Divorce Health: 5 Tips to Stress Management

 

Going through a divorce can bring about a host of changes that can affect how you perceive life. Developing tips to help manage the levels of your stress can ease the difficult process and alleviate the pain and sorrow that you may be going through. By implementing the following tips, you’ll be able to come through the changes unscathed and allow your body to slowly get used to the pain of moving on as one.

 

1. Diet and Exercise

The stress of a divorce can be debilitating for some, and you may find it extremely difficult to follow a normal routine. However, regular exercise is a great stress reducer and can channel the negative energy into a positive outlet. Finding something that you enjoy doing will help you stick with the routine. It may also be helpful to find a friend, family member or co-worker to exercise with.

 

Divorce can also cause your immune system to suffer. In addition to exercise, you’ll need to maintain healthy eating habits. Eating a diet rich in whole-foods, fruits, vegetables and drinking water can keep a body strong and healthy during times of stress.

 

 

2. Hire an Attorney

A knowledgeable and experienced divorce attorney can aid you in the process and provide you with realistic expectations. While many divorced couples want it over in a matter of weeks, you’ll find that to be an unrealistic prospect. An experienced attorney can also provide you with the necessary information related to the state where you reside.

 

One firm of divorce lawyers in Tucson states “The feeling of loneliness that the couple experience may not be helped by your Tucson divorce lawyer, but you should be certain that they have your best interest at heart.” This will help you to get the best end result and provide you with the financial stability needed to help you move on with your life. Since they will be your primary advocate by fighting for your rights, their moral support and guidance can be beneficial to alleviating your levels of stress.

 

 

3. Get Plenty of Rest

A difficult divorce can keep you up late at night, especially if you’ve been running the problems over and over in your mind. While thoughts of revenge and anguish may be running rampant, you need a good night’s rest to keep stress at bay. To encourage a restful night, you can incorporate yoga and other methods of mediation. This will channel your mind to relieve stress, let go of any anger and channel it toward something positive.

 

 

4. Ditch the Bad Habits

Unfortunately, divorce can be one of the most stressful events an individual can experience in their lifetime and many people often pick up bad habits. However, you don’t want to give in to temptation by smoking, drinking or doing drugs.

 

 

5. Change Your Routine

A new life can begin with a divorce, and you are now free to change your direction. This can include deviating from your ordinary routine. You are also free to change your home environment. A change in wall colors or moving the furniture around can be empowering and reduce your stress levels immensely.

 

Emotions are usually at heightened levels during a divorce and this can make it especially challenging to move forward. However, finding other outlets to combat your stress levels can prove beneficial in maintaining a happy mental and physical outlook for your new life ahead.

 

Lisa Coleman shares some tips for stress management during the process of a divorce. It can devastate a person’s health if not managed well. She recently viewed online how a group of divorce lawyers in Tucson can help with the legalities of such a case for a client in TX.

 

 

Photo Credit: http://www.flickr.com/photos/kennyuhh/2917293212/

Categories: divorce, divorce and stress, divorce lawyers, handling stress, levels, nbsp, nbsp nbsp, Stress, Stress Levels, stress management, stress nbsp

Workplace Wellness With Complementary Remedies

According to the National Centre for Complementary and Alternative Medicine (NCCAM), there is a continual rise in the number of Americans using complementary therapies. But what does that include exactly? And how can they be incorporated into your workplace for better health overall? If you’ve ever taken a dietary supplement then you’ve used CAM, as well as the use of herbal medicines such as echinacea or fish oils to protect your heart health. CAM also induces the mind and body practice that focus on the interaction of your feelings, and how they affect your overall health. Meditation and yoga are two such practices, which promote wellness and good health. Both of these modalities promote good posture and breathing techniques, as well as being a great way of maintaining good stress levels. Acupuncture follows the same pattern when it comes to the benefits, and although it is used less frequently than some other therapies, studies show that there are tremendous benefits for a number of illnesses and imbalances within the body.

CAM also included manipulative and body-based practices, such as spinal manipulation (chiropractic) and massage. If you’ve taken a Pilates class at your local gym you will have experienced this kind of therapy, which is used to promote physical, emotional, spiritual and mental wellbeing. In older people, Tai Chi is a great option – it can improve your posture and balance which is ideal for preventing injury with falls. But how can this all help in the workplace? The above suggestions are by no means exhaustive when it comes to CAM therapies, but chair massage is something that more and more companies are looking to add to their companies. While it may seem like just an office perk, it can actually boost morale and productivity as well. Massage therapy has been used in a number of cultures for centuries, and involves pressing, rubbing and manipulating the muscles and soft tissues of the body. Naturally, this isn’t the easiest thing to initiate in the office, but massage chairs take out the awkwardness and improve the condition of peoples’ posture. Massage has been shown to offer a number of benefits, from injury reduction to lowering stress. Many local corporate massage therapists are also willing to visit workplaces and do massage sessions with the employees. It’s boosts the morale of the staff and increases the productivity, highlighting the importance of complementary therapies.

Workplace wellness schemes are cropping up in companies more and more now, and with alternative therapies increasing in popularity it’s no surprise that employers are looking to find alternative options to help increase good health among staff. Not only does it help keep staff happy and suffering less from stress in the workplace, but it also saves companies money. If the staff are suffering less from stress-related illnesses and injuries from bad posture, they will be less likely to take time off work – employers are therefore saving money in absences. Supplements can also help to promote good health, such as taking vitamin C regularly to promote a strong immune system and omega-3 oils to keep your joints healthy. If you’re prone to back injuries and pain, or suffer from high stress levels that are exacerbated through your job, you should speak to your GP who can offer advice on remedies and therapies that can help you resolve your condition. It’s advised that you don’t take any supplements or begin new therapies without checking that it is safe with your GP first.

Categories: complementary therapies, complementary therapy, health, massage, promote, Stress, Stress Levels, Therapies, Workplace Wellness

The Secret to Improving Your Wellness: Eat More Chocolate

It’s good news for chocolate addicts everywhere: eating chocolate could be good for your wellness! Recent research has found that those who include chocolate or cocoa as part of their diet and nutrition actually had improved wellbeing in many different ways.

 

The cocoa-drinking peoples of Central America, such as the Kuna Indians of Panama, were the target of the research. Scientists found that these people, who drink cocoa as their main daily beverage, had very low blood pressure indeed. As high blood pressure is a leading cause of stroke and heart disease, this is a very positive thing and reflects well on the beneficial effects of cocoa.

 

Chocolate is made from cocoa, and is a sweetened form of the food. Dark chocolate in particular is thought to be a great source of antioxidants, zinc, iron, manganese, magnesium and phosphorous. As well as blood pressures studies (which need further work to be conclusive) many other health benefits have been claimed regarding chocolate.

 

Some studies have shown, for example, that a diet rich in cocoa could help to protect the body against bowel cancer. Again, the research done in this area is very patchy, and further work would need to be done to prove that chocolate can have a strongly beneficial effect.

 

A study was also conducted into the effects of chocolate on stress levels. Whilst the study, which involved 30 healthy people being given 40g of dark chocolate each day for two weeks, seemed to show a reduction in their stress levels, critics have argued that the fact that it was carried out by a major chocolate manufacturer has made it biased, and that the results cannot be trusted.

 

Overall, any beneficial effects of chocolate do have to be weighed against the fact that chocolate is high in sugar and fat, two substances that can harm the health of the human body in several other ways.

Categories: beneficial effects, benefit, Blood, blood pressure, chocolate, cocoa, health, nbsp, Research, Stress Levels

Dealing with Stress: 5 Tips to Handling the Pressure

Learning to deal with stress and managing stress levels is an important part of life. Family life and your career can often bring what seem likely overwhelming pressures to bear on mind and body.

So how do you cope with stress? Here are 7 handy tips to relieving mind and body without turning to unhealthy crutches such as tobacco and alcohol to cope.

Take control of your problems. When you are passive, you are more likely to feel helpless in the face of any difficulties. So confront the issue head on and you will find that taking control will empower you and reduce the stress you feel.

Exercise regularly. Physical activity works as a mood elevator and while it won’t get rid of your stress, it will help you clear your mind and provide a better focus.

Identify the triggers that indicate your stress levels are rising; for example, your pulse or heart rate increasing in certain situations may be a very obvious physical sign. Take time to consider the situations that cause you the most stress and look for ways to reduce them.

Step away from stressful situations. Take five minutes of breathing time when you feel things getting on top of you. A common cause of stress is overwork and having too much to do. Reduce your workload where you can and find some quality time to relax without constantly checking a Blackberry.

Ditch those unhealthy stress crutches. Caffeine, tobacco and alcohol are typically used by people for a little support when they are under pressure. But each simply adds to problems while only giving a moment’s relief. Instead learn to talk to other people. Find someone to confide in with whom you can share your problems. The old adage of “a problem shared is a problem halved” is still true today.

Dealing with Stress: 5 Tips to Handling the Pressure

Categories: feel, mind, problems, reduce, Relief, Stress, Stress Levels, Tips