You rush, you worry extensively, and you are harsh to yourself, you…( fill in the blank). Your body is over-producing stress hormones like adrenaline and cortisol during stressful days. When stress hormones fail to shut off at night, it may be difficult to either fall asleep or stay asleep. When you are not able to sleep well in order to decompress and rejuvenate, you are not able to cope with all demands and stress the life throws on you during the day. Even worse: being sleep deprived can be both a cause and an effect of being stressed.

Not the best scenario.

How to slow down, destress after a busy day and induce sound sleep?

Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music.

Here are some of my favorite stress reduction bed time strategies you can apply in order to slow down.

1. Put on some relaxing music.

Gentle music will allow your heart beats to slow down and in turn our breathing and this puts our brains in relaxation mode and allows us to feel calmer and destress. Music has been found to improve sleep quality, decrease nightly wakenings, lengthen sleep time, and increase satisfaction with sleep.

2. Follow with some simple stretches or yoga.

Simple exercises before bed is very relaxing and helps sleep as it release tension without overstimulating the body. Nothing too vigorous, just a few simple yoga poses and stretches will do fine. This is especially useful if you have a desk job or something that has you sitting around all day.

3. Make a warm glass of milk.

Warm milk contains tryptophan – sleep-inducing amino acid that is a precursor to serotonin, which is then converted to melatonin, and calcium which helps the brain to absorb tryptophan. As an alternative you can choose chamomile tea or foods to get a good night’s sleep.

4. Time for journaling.

Journaling has many stress and health benefits, making it a great way to end the day. Write down some things you are thankful for. You don’t need to spend much time on this just note down four or five things that went well today and store them in a journal on your bedside. A gratitude list can get you in a positive frame of mind for sleep, and over time helps you change your whole frame of mind to a more positive, less stressed one.

5. Visualization.

Visualize the next day. This takes just 10 minutes and can set things up for your next day. Close your eyes and focus on your breath. Think about things you want to achieve the following day or the week.

6. Write down tomorrow’s tasks.

This is huge. Your mind should be empty in order to sleep well. Writing down next day’s tasks helps to get things out of your mind. This allows you to clear a load of mental clutter that might normally keep you up at night ruminating and worrying.

7. Time for a hot bath or shower.

The best thing about a hot bath or shower is that it will calm your mind, rinse away tension, and relax your tensed muscles. (Your tense muscles as you might know are the ones where your daily stress tends to accumulate). You will also find it easier to fall asleep if you are warm. Try to add several drops of lavender aromatherapy essential oil to a bath to enhance your relaxation experience.

8. Read something relaxing and inspiring.

Make sure it is something that interests you. This normally comes hand in hand with relaxing and inspiring. A good book before bed will calm the mind and fill your mind with positive ideas, insights and inspiration for the next days.

Dealing with stress is not always easy as people normally don’t know what to do and feel overwhelmed. Stress normally comes from the felling of not being able to do everything we want in the short amount of time available. In addition we can feel stress by not having things what we dearly want such as money, the perfect body and health.

The number one technique you can quickly use to reduce stress is time management. Time management is usually related to effectiveness but there is a lot more related to it. We can break down time management for stress relief in a few but key areas.

Setting Priorities

The secret to reduce stress and manage your time is setting priorities. You need to stop and rethink your life in terms of what is important to you. As human beings we have the tendency to say yes to everyone to please them and feel good about.

Unfortunately we can’t please everyone and the long term effect is stress for not being able to meet all your requirements.

Before moving on think about who you are and what is important in your life. For example, if you feel that being healthy and fit defines who you are, take at least 3 times for week for your exercise and work your schedule around.

Eliminate tasks that are not necessary for what you want to achieve. You can reduce your stress immediately just by knowing you have less stuff to do.

Letting Go

Letting go is part of setting priorities but is hard for many people that are afraid missing something in their lives. You need to let go of things that are not important in your life.

Practice the art of letting go making a commitment to live your life to the fullest and only letting in activities that are aligned with who you are.

When you let go you start to realize you actually never needed to do those things you are releasing. You will feel happier and fulfilled.
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Be Nice to Yourself

One of the major causes of stress is being tough on you, asking high standards and not forgiving mistakes 24/7. This is a recipe for disaster.

Don’t be so hard so that you can feel relief and peace immediately. You’ll notice after practicing this attitude you will start having more energy and will actually be able to do more than before.

In addition you can feel more creative and have more inspiration to achieve your dreams and complete tasks in a more effective way.

These tips above will enhance your time management, reduce stress and increase your satisfaction. They key to be happy is being able to feel good, relaxed and only doing things in life that we enjoy.

1.If you don’t want to work, you can go for further education.

Anna’s former boss said Anna is a good staff with positive working attitude. Just a few years, she was promoted from a clerk to business manager in a foreign company. Logically speaking, Anna is a dedicated “workaholic” and working should be a source of satisfaction and accomplishment to her. However, more than a year ago, she resigned from the company unexpectedly and went back to the classroom for studying.

It is not because Anna did not want to work, but she found not only her own knowledge is a little bit drawn out in high-intensity work situation but also the increased work experience inhibited her enthusiasm for creative work. So, Anna completed the EMBA course in a whole year and gave a full summary for her work in the past years. At the meantime, she also learnt a second language French. Now, after that, Anna excitedly begins another new challenging job.

2. If you don’t want to work, you can go to travel.

“Work – Travel and work – travel”, Lisa carried out in accordance with this timetable when she quit job from a company. Lisa gave herself a holiday, and then traveled as short as a month or two, or as long as one year. Lisa said this is the life way she likes.

She not only can enjoy herself at work, but also can have a rest when she doesn’t want to work.

Go to travel when don’t want to work, and come back to work when the tourism finished, this is the lifestyle most of people are dreaming of.

3. If you don’t want to work, you can go home to be a SOHO.

To be a SOHO, you no longer have to hurry to work every morning. Lily now is a full-fledged SOHO family. She once was a senior manager in the office, but now she said she does not want to go back to work in office any more. She said the days often worked overtime just like a nightmare for her. Now, Lily is managing her online shops at home, selling many products like toys, shoes and clothes….. She can be free to arrange a day of work, life and time to spend with her family members.

Nasrudin was riding his donkey one day. The donkey was frightened by something and bolted. The donkey started running down the street as fast as it could.

Some of his countrymen watched with amusement. They called out to him, “Nasrudin, where are you going in such a hurry?”

“Don’t ask me, ask my donkey!”, Nasrudin shouted back to them.

Have you ever felt that your life was out of control? Has it seemed like things were flying past and you were being carried along with the current? Or in Nasrudin’s case, carried along with the donkey.

The first step in regaining control of your life is to step back and look at where your life has gotten out of balance. It all starts with taking time for reflection. Stop and think about what is really important. Make up a list of the top five or ten things that are important to you.

Take some time and talk about this list with the people who are important to you. Think about it for a few days. Make sure the list truly reflects your priorities. Then keep track of how you spend your time for a few weeks.

Compare your priority list with your log of how you spend your time. Do they match? If you are feeling that your life is spinning out of control, I would bet that your time is being spent on things that are not important to you. Now it’s time to take action.

What are you going to do about all the time wasters in your life? What are you going to do to learn how to spend your time on the important things in your life?

This is your chance to differentiate between what you want and what other people want of you. Time is your only asset in your quest for meaning in your life. If you allow it to happen, the parasites in your life will use up all your time. This doesn’t mean that you shouldn’t do a favor for a friend, but the choice must be yours. Don’t do it because it is “expected” of you.

Often, we are frustrated, overwhelmed, underpaid, and up against deadlines. As I write this I can feel my face is tense and my breathing is shallow. Stress expresses itself differently in everyone, but some common negative stress signals to look out for are:

* increased muscle tension
* elevated heart rate
* headaches
* irritability
* insomnia
* confusion

Sound like you? Now try to notice when you feel this way. The morning, before a big presentation, getting ready to visit the in-laws? Once you are aware of what is creating tension in your body you will be able to combat it.

How, you ask? Just like stress symptoms present themselves differently in everybody, we all have our own personal prescription to alleviate them. The list below offers some suggestions. it may be a combination of actions that is needed to help you restore your inner peace.

Here are common alternative medicine treatments that have proven effective. Some may sound like common sense but they work and you don’t want to miss anything that might help.

* Work out! Endorphins are like stress killing ninjas, they will help you re-center
* Eat a balanced diet and often. Some people stop eating when they are stressed, and many overeat. Try to maintain even blood sugar and you will be better able to focus on what you need to get done.
* Enjoy Hobbies. Sometimes it is nice to lose yourself in an activity you enjoy. Knitting, painting, building model airplanes, whatever you want!
* Meditation. 75% of insomniacs who meditate daily are eventually able to fall asleep in 20 minutes
* Get enough sleep! Try to go to bed and wake up around the same time every day.
* Creative Imagery/Visualization. In your mind’s eye, see yourself relaxing on a beautiful beach, smell the salty air, hear the ocean..
* Set achievable, personal Goals.

“A one-day stressor isn’t going to make a big change in your risk of getting a cold, for example,” says Dr. M. Ronald Glaser Ph.D. a professor at Ohio State University Medical School. “But a chronic stressor that lasts a few weeks could dampen your immune response and create a risk of disease. In fact, stress may affect every cell in your body,” say Dr. Glaser.

Now you know why getting centered is important, how to recognize stress and what to do about it. Now good luck with your stress busting adventures, I have a date with some endorphin ninjas.

Stress is the way that the body responds to too many demands. It can cause high blood pressure, stomach and digestion problems and migraines just to name a few. Every one experiences stress differently so the symptoms may not be same. But we all can cope with those stressful moments just by following the these tips.

1. Do not procrastinate. Waiting until the last minute to purchase the ingredients for your holiday dinner, or to make those crucial travel arrangements can make any ones blood pressure boil. With the use of technology it is no longer necessary that we spend every single moment of the day in the kitchen cooking. Some side dishes can be made in advanced and frozen or refrigerated. Therefore the bulk of our day is spent cooking the turkey and entertaining family and friends.

2. Avoid peak times. If you are traveling by air and wish to avoid the crowds then look into traveling during the off peak times. This is true for train traveling as well. Off peak times are usually early in the morning and late in the evening. Most airlines offer cheaper ticket prices during low peak travel times. Avoid the lines and save some money in the process.

3. Expect delays and Lines – This does not mean to have a pessimistic attitude but do keep in mind that you are not the only person preparing for the holidays. Some stores and travel counters may be understaffed and with these 2 holidays occurring late in the fall and in winter, the weather can change and delays can occur.

4. Get comfortable. Wear comfortable clothing. If you are traveling with children ensure that they have their favorite toy or gadget to keep them occupied.

By following these simple steps you can ensure that your stress level will be reduced and you will be able to breeze through the holidays.

Psychodynamic therapists tend to be less active and directive than cognitive therapists. They see their role as helping you to find your own recovery rather than delivering it to your door. Metaphorically, if your mind is a dark forest and you are lost in the middle of it, a cognitive therapist will lead you out by the shortest route, while the psychodynamic therapist will merely suggest some interesting directions to take, holding your hand as you start to walk in that direction and pointing out landmarks along the way.

CBT gets you out quicker, but exploratory therapy gives you a more thorough understanding of the forest.

The tools used include working through; that is, looking at and re-experiencing events and their attendant feelings. The key to this is repetition. The therapist will take you over the same ground time and again, looking at it from up and down and this way and that. Thus the bottled-up feelings are released and understood. Transference refers to the powerful feelings that the client will tend to develop towards his therapist, which tend to reflect feelings that have been engendered in him by other pivotal people in his life. These can then be looked at, explored and worked through, freeing him from the vulnerability that he has to situations and people that resurrect these feelings. This is the phenomenon of resonance: the way in which any experience that isn’t worked through at the time is stored up and then added to any experience in the future that your mind links to it, because they are either similar or symbolically similar to each other.

From your point of view, what is needed is honesty and openness with your therapist and avoidance of acting out. This is the opposite of talking in (therapy). For example, if you have problems with anger which lead you to be referred to a therapist, you could road rage on your way to the session, driving on the bumper of the car in front, shouting, beeping your horn, making rude gestures and generally being a pest. By the time you get to your session, your anger will have dissipated and there will be nothing real to work on, except in theory. If, on the other hand, you don’t road rage, you’ll arrive at your session with green smoke pouring out of your ears owing to the silliness of your fellow road users. Now, there is real live emotion, in the session, fuel for the therapy to work on.

Talk in; don’t act out. Insight into your issues, their origins and the defence mechanisms which you have used to get by, but which now are harming you, are also important elements of this type of therapy, but it is not an end in itself. Understanding your issues doesn’t make them go away unless you have also worked them through.

While the evidence for the effectiveness of this type of therapy for stress-related conditions isn’t as strong as that for CBT, it can be a powerful tool for change in some.

Mostly, stress is encountered by workers, from new entry workers until professional workers who are working with high level of quality and pressure. They are required to produce their best in whatever situations. Besides at work place, they are required to run their function as social creature and give attention to their family. Stress can make some people fall to sickness, decreasing of productivity, losing spirit for working, and neglect of all matters including family. If you experience those situations because of your daily activity, then immediately do these steps to release your stress and back to normal.

First thing to do is statement to yourself that you are in stress condition. By making such statement to yourself, you have eased your way to next steps. Second step is learn from others who have got out from stressful situations especially learn from those who ever been in your current situations and they got out and released their burdens. Not other people’s ways in coping stress can be applied totally to you but at least you can try them and adjust to your condition whenever needed. Third step is identifying stress sources. Identifying stress sources is not an easy job to do because the sources often blur. Examples that might encounter you are deadline, demanding boss, naughty children, noise and many others. If you are already found out the sources, you can avoid those stress sources or you also can alter those them. Avoiding stress sources such as choose less hectic roads to go to office, turn off any noise sources when you want to sleep, and else. While altering the sources such as changing your mindset about your demanding boss by telling to yourself that demanding boss is good for the perfection of your work and speed in completing your works.

Above are simple ways for freeing some stress from our mind. Relax and enough rest can make faster recovery from stress. However if you experience heavier stress, I recommend you to immediately consult to psychologist for assistance.

One thing however that is right in front of them that they can use to relieve their stress however is not being seen by a majority of these people.

The main reason that breathing as a method of reducing stress is not given too much credit is due to the fact that it occurs involuntarily. This does not however, mean that it cannot be used effectively to get rid of stress. The best thing about this method is that you can carry it out anywhere you are and at any given time you want; all you need is your lungs.

The main idea is to breathe slowly and deep to the diaphragm. The difference with this breathing is that it has to be controlled. Practicing once a day for a while will have you doing it unconsciously in a few weeks.

Contract your abdominal muscles when it is time to exhale so that you can push out all the used up air from your lungs.

Just as you did with inhaling, you will have to count slowly but this time up to eight instead. This is also to make sure that absolutely all the air gets out of your lungs to make way for fresh air.

Do this cycle for a minimum of five times. Having some words to focus on while you do the exercise can be a big help. Have a positive word like peace for when you inhale and think of a negative word like stress when you exhale.

Such circumstances tax any good worker way beyond what can be or need be tolerated as an occupational hazard. But what does one have in one’s hands to deal with the situation anyway? Usually little.

But for you, there’s more. Because you are reading this article – on 3 proven tips for dealing with stress in the office… and I urge you to even circulate it for friends and colleagues to benefit. So here goes…

One, don’t draw lines about what you can do and what you cannot. The more rigid we are; the more lines we create; the more stressed we get when we feel someone is crossing the line. Instead, adopt an approach wherein you would observe all that is being done to stretch you beyond limits and then bargain for what you will and will-not deliver.

For example, let’s say you are in the stores department and are called upon for a purchase meeting when you have actually slotted the time for an inventory listing. Purchase is not your responsibility but they want you in that meeting just so they have a scapegoat from stores. You know that at a later date they will claim that you were present when the decision to buy something that would cause dead-stock was taken. So you have two options. One, to fight about not crossing the line; stress up everyone and not go. Or two, to send a mail to your boss with a copy to the purchase head specifying that you are diverting your time for activities that you have no role in. Imply that you have their consent unless they revoke the memo to you. Now you have passed the buck. Go enjoy the meeting. Refer to the mail if anything unexpected happens later.

Fundamentally, this is about being in the present and enjoying it. Also about involving everyone and not being a solo-artist. And not worrying about things that might never happen anyway.

The second and third tips concern your ability to cope. And these hinge on your wellness, both physically and mentally. Physically, if you are devoting 15 to 30 minutes to simple bending, stretching, walking and presses (a few reps everyday) you will gain hours of extra productivity because your body will not sag under stress.

Mentally if you engage in meditation, again for 15 to 30 minutes a day, you will have a sharpened focus on whatever you do for the rest of the day and thus will extract more from each hour.

So it is a good bargain. Invest an hour and get many extra hours of stress-free productivity. What holds us back is inertia. The unwillingness to make a change. The need to conform. But the good news is, you can snap out of it in an instant with a decision right now.