BENEFITS OF EXERCISE 2

Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:

• Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
• Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to gain flexibility and range of motion. Stretching is the best form of injury-prevention for new exercisers.
• Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

If you feel pain or discomfort while working out, stop and gently stretch. If you feel better, slowly and gently resume your workout. If you are sweating, even lightly, your heart rate has increased. In the beginning, there’s no need to pressure yourself to exercise for a specific amount of time. Try exercising for even 5 minutes once or twice a day and gradually build up. And remember, short spurts of activity are just fine.

Reaping the benefits of exercise: Tips for making fitness fun

You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and consider that preferences can change over time. Here are some ways to find the right exercise for you.

Pair an activity you enjoy with your exercise

There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:

• Taking a dance or yoga class.
• Blasting some favorite music and dancing with your kids.
• Making a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike
• Workout with a buddy, and afterwards enjoy coffee or a movie
• Enjoying outdoor activities such as golf, playing frisbee or even yard work or gardening

Make exercise a social activity

Exercise can be a fun time to socialize with friends. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. If this is your case, you might seek out tennis partners, join an adult soccer league, regular pickup basketball game or a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. The best part is that kids learn by example, and if you exercise as a family you are setting a great example for their future. Also, since physical activity promotes mental health by reducing stress, boosting self-esteem, and relieving anxiety, an active family is a happy family! Family activities might include:

• Family walks in the evening if weather permits. Infants or young children can ride in a stroller.
• Walking the dog together
• Seasonal activities, like skiing or ice-skating in the winter and hiking, swimming or bicycling in the summer can both make fun family memories and provide healthy exercise.

Reaping the benefits of exercise: Tips for staying motivated

The miracle of exercise is that if you ask your body to do a little bit more work, your body will respond. And if you continue to ask more of your body over an extended period of time, you’ll vastly increase your ability to perform physical activities. Walking around the block becomes walking half a mile, and then a mile, and perhaps even several miles.

Find a few activities that will keep you healthy and strong, and stay with them for as long as they are enjoyable. If they lose their interest, it’s time to shake up your routine. Add other activities or alter the way you pursue the ones that have worked so far. Relying on workout buddies for encouragement and support can also keep you going.

Make exercise a team effort

For many, a workout partner is a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy. Even if you prefer more solitary activities, exercising with a friend, in a class, or in a group helps keep you motivated and can provide positive feedback if you are getting frustrated. You might also have an easier time getting started if you participate in a more structured activity.

Other tips for keeping your exercise program going

• Set goals. Set some achievable goals that have to do with participation and effort, not necessarily how much weight you can lift, miles you can bike or pounds you’ve lost. If you stumble in your efforts, regroup and immediately begin again. Decide how you’ll celebrate when you arrive at your goals.
• Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
• Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
• Keep it interesting. Think of your exercise session as time to yourself. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks. Above all, avoid workout boredom by mixing it up and trying new routines.
• Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track. Who knows, you might even convince someone else to try to be more active.
• Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

BENEFITS OF EXERCISE 1

Supercharge Your Life with Exercise

If you are even thinking about ways to fit exercise into your bursting-at-the-seams schedule, you are on the right track. Research indicates that modest amounts of exercise—even just 15 minutes a day—helps ease depression, enhances self-image, relieves stress, and much more. That’s right, exercise makes you happy, and you don’t have to be a gym rat to do it. By making “start slow” and “have fun” your mottos, you’ll be well on your way to using physical activity as a tool to make you feel better every day.

IN THIS ARTICLE:

• Benefits of exercise
• It’s easier than you think
• Easy ways to move more
• Tips for getting started
• Tips for making fitness fun
• Tips for staying motivated
• Related links

The life-changing benefits of exercise

Consider “No Pain, No Gain” the old fashioned way of thinking about exercise. Current health studies prove that exercise doesn’t have to hurt to be incredibly effective. Research indicates that even short low-impact intervals of exercise act as a powerful tool to supercharge your health. If you have time for a 15-minute walk with the dog, your body will thank you in many ways.

How exercise boosts your energy, mood, and brainpower

• Relieves stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. How so? Aerobic exercise releases hormones that relieve stress and give a sense of well-being.
• Alleviates depression. Did you know that exercise treats mild to moderate depression as effectively as anti-depression medicine? Experts believe that physical activity increases serotonin, a brain chemical that fights negative thoughts and depression.
• Boosts mood. Exercise also releases endorphins, powerful chemicals in our brain that energize our spirits and simply make us feel good.
• Sharpens brainpower. The same endorphins that make us feel better also help us concentrate and feel mentally sharp for our tasks at hand.
• Improves self-esteem. Regular activity is an investment in your mind, body and soul. When it becomes habit, it can help foster a stronger sense of self-worth since you take the time to take care of yourself.
• Energy gain. Want less fatigue, improved sleep, and a natural shot of joi de vivre? Get moving in the fresh air. It’s true that increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, then after a while, you’ll have the energy to add a few more minutes to your routine.

With so many life-changing benefits, why does exercise often feel like such a chore, something that’s simply unrealistic in your busy life—something for the young or the athletic, not for you? There are a lot of commonly-held myths about exercise that make it seem more arduous and painful than it has to be. Are any of the following myths holding you back? Let’s separate facts from fiction to overcome your barriers to getting active.

Exercise Myths and Facts

MYTH: Working out once a week wont help.

FACT: Some exercise is always better than none. A small amount of exercise can often help you maintain or get into more of an active routine. Try to continue the minimal amount of exercise until you can gradually add more days.

MYTH: No pain, no gain. If working out doesn’t hurt, it isn’t working.

FACT: Strenuous exercise may make you breathe heavily and your muscles ache temporarily but exercise should not be painful. In fact, if it does, it may indicate an injury or muscle strain. Many great forms of exercise- like walking, swimming, or gentle stretching- get results without the discomfort.

MYTH: Exercise tires you out. I’m already exhausted, and working out will just make it worse.

FACT: Physical activity actually makes you more alert. Exercise releases endorphins that relax and energize your body and mind. If you are really feeling tired, promise yourself a 5-minute walk. Chances are you’ll be able to go five more minutes.

MYTH: Exercise is not going to stop me from getting older. Why bother?

FACT: While exercise cannot turn back the clock, it can make your body healthier and stronger. What’s more, feeling good about yourself and your body is a huge confidence booster- it can make you feel and move as if you were younger.

MYTH: You have to be in shape to work out.

FACT: Even if you’re starting at “ground zero,” you can still workout. Exercise helps you get in shape. If you have not experience exercising, start slow with low-impact movement a few minutes each day.

Reaping the benefits of exercise is easier than you think

Wondering just how active you should be? Current recommendations for physical activity suggest 30-minutes of moderate exercise five times a week. If that seems intimidating, don’t despair. Take heart knowing that you don’t have to train at the gym, sweat buckets, or run a single step to reap the benefits of physical activity.

Moderate exercise means two things:

• That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
• That your body feels warmer as you move, but not overheated or very sweaty.

You might not have time for 30 minutes of exercise. Or maybe your body is telling you to take a break after 10 minutes. That’s okay. Start with 10-minute sessions and slowly increase your time. Since exercising gives us more energy, eventually you’ll feel ready for a little more. Remember, a few minutes of activity are better than none at all.

Do I need different types of exercise?

Different types of exercise benefits your health in different ways:

• Aerobic activities like running, biking and swimming strengthen your heart and increase your endurance.
• Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
• Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.

At first, just focus on getting any kind of exercise, whatever it may be. As exercising becomes your habit, try adding variety. If you keep at it, the benefits of exercise will begin to pay off.

UNDERSTANDING DEPRESSION 2

gd morning my people. this articles are really educating me as well. keep reading.

The faces of depression

Depression often looks different in men and women, and in young people and older adults. An awareness of these differences helps ensure that the problem is recognized and treated.

Depression in teens

While some depressed teens appear sad, others do not. In fact, irritability—rather than depression—is frequently the predominant symptom in depressed adolescents and teens. A depressed teenager may be hostile, grumpy, or easily lose his or her temper. Unexplained aches and pains are also common symptoms of depression in young people.

Left untreated, teen depression can lead to problems at home and school, drug abuse, self-loathing—even irreversible tragedy such as homicidal violence or suicide. But with help, teenage depression is highly treatable.

To learn more, see Teen Depresion: A Guide for Parents and Teachers.

Depression in older adults

The difficult changes that many older adults face—such as bereavement, loss of independence, and health problems—can lead to depression, especially in those without a strong support system. However, depression is not a normal part of aging. Older adults tend to complain more about the physical rather than the emotional signs and symptoms of depression, and so the problem often goes unrecognized. Depression in older adults is associated with poor health, a high mortality rate, and an increased risk of suicide, so diagnosis and treatment are extremely important.

To learn more, see Depression in Older Adults and the Elderly: Recognizing the Signs and Getting Help.

Depression in men

Depression is a loaded word in our culture. Many associate it, however wrongly, with a sign of weakness and excessive emotion. This is especially true with men. Depressed men are less likely than women to acknowledge feelings of self-loathing and hopelessness. Instead, they tend to complain about fatigue, irritability, sleep problems, and loss of interest in work and hobbies. Other signs and symptoms of depression in men include anger, aggression, violence, reckless behavior, and substance abuse. Even though depression rates for women are twice as high as those in men, men are a higher suicide risk, especially older men.

Depression in women

Rates of depression in women are twice as high as they are in men. This is due in part to hormonal factors, particularly when it comes to premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), postpartum depression, and perimenopausal depression. As for signs and symptoms, women are more likely than men to experience pronounced feelings of guilt, sleep excessively, overeat, and gain weight. Women are also more likely to suffer from seasonal affective disorder.

To learn more, see Depression in Women: Causes, Symptoms, and Treatment.

Many new mothers suffer from some fleeting form of the “baby blues.” Postpartum depression, in contrast, is a longer lasting and more serious depression triggered, in part, by hormonal changes associated with having a baby. Postpartum depression usually develops soon after delivery, but any depression that occurs within six months of childbirth may be postpartum depression.

See Postpartum Depression: Signs, Symptoms, And Help For New Moms

Types of depression

Depression comes in many shapes and forms. The different types of depression have unique symptoms, causes, and effects. Knowing what type of depression you have can help you manage your symptoms and get the most effective treatment.

Major depression

Major depression is characterized by the inability to enjoy life and experience pleasure. The symptoms are constant, ranging from moderate to severe. Left untreated, major depression typically lasts for about six months. Some people experience just a single depressive episode in their lifetime, but more commonly, major depression is a recurring disorder. However, there are many things you can do to support your mood and reduce the risk of recurrence.

Atypical Depression

Atypical depression is a common subtype of major depression. It features a specific symptom pattern, including a temporary mood lift in response to positive events. You may feel better after receiving good news or while out with friends. However, this boost in mood is fleeting. Other symptoms of atypical depression include weight gain, increased appetite, sleeping excessively, a heavy feeling in the arms and legs, and sensitivity to rejection. Atypical depression responds better to some therapies and medications than others, so identifying this subtype can be particularly helpful.

Dysthymia (recurrent, mild depression)

Dysthmia is a type of chronic “low-grade” depression. More days than not, you feel mildly or moderately depressed, although you may have brief periods of normal mood. The symptoms of dysthymia are not as strong as the symptoms of major depression, but they last a long time (at least two years). These chronic symptoms make it very difficult to live life to the fullest or to remember better times. Some people also experience major depressive episodes on top of dysthymia, a condition known as “double depression.” If you suffer from dysthymia, you may feel like you’ve always been depressed. Or you may think that your continuous low mood is “just the way you are.” However, dysthymia can be treated, even if your symptoms have gone unrecognized or untreated for years.

Seasonal affective disorder (SAD)

There’s a reason why so many movies and books portray rainy days and stormy weather as gloomy. Some people get depressed in the fall or winter, when overcast days are frequent and sunlight is limited. This type of depression is called seasonal affective disorder (SAD). Seasonal affective disorder is more common in northern climates and in younger people. Like depression, seasonal affective disorder is treatable. Light therapy, a treatment that involves exposure to bright artificial light, often helps relieve symptoms.

Bipolar Disorder: When Depression is Just One Side of the Coin

Bipolar disorder, also known as manic depression, is characterized by cycling mood changes. Episodes of depression alternate with manic episodes, which can include impulsive behavior, hyperactivity, rapid speech, and little to no sleep. Typically, the switch from one mood extreme to the other is gradual, with each manic or depressive episode lasting for at least several weeks. When depressed, a person with bipolar disorder exhibits the usual symptoms of major depression. However, the treatments for bipolar depression are very different. In fact, antidepressants can make bipolar depression worse.

Depression causes and risk factors

Some illnesses have a specific medical cause, making treatment straightforward. If you have diabetes, you take insulin. If you have appendicitis, you have surgery. But depression is more complicated. Depression is not just the result of a chemical imbalance in the brain, and is not simply cured with medication. Experts believe that depression is caused by a combination of biological, psychological, and social factors. In other words, your lifestyle choices, relationships, and coping skills matter just as much—if not more so—than genetics. However, certain risk factors make you more vulnerable to depression.

Causes and risk factors for depression

• Loneliness
• Lack of social support
• Recent stressful life experiences
• Family history of depression
• Marital or relationship problems

• Financial strain
• Early childhood trauma or abuse
• Alcohol or drug abuse
• Unemployment or underemployment
• Health problems or chronic pain

The cause of your depression helps determine the treatment

Understanding the underlying cause of your depression may help you overcome the problem. For example, if you are depressed because of a dead end job, the best treatment might be finding a more satisfying career, not taking an antidepressant. If you are new to an area and feeling lonely and sad, finding new friends at work or through a hobby will probably give you more of a mood boost than going to therapy. In such cases, the depression is remedied by changing the situation.

The road to depression recovery

Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of social support, lifestyle changes, emotional skills building, and professional help.

Ask for help and support

If even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! The key to depression recovery is to start small and ask for help. Having a strong support system in place will speed your recovery. Isolation fuels depression, so reach out to others, even when you feel like being alone. Let your family and friends know what you’re going through and how they can support you.

Make healthy lifestyle changes

Lifestyle changes are not always easy to make, but they can have a big impact on depression. Lifestyle changes that can be very effective include:

• Cultivating supportive relationships
• Getting regular exercise and sleep
• Eating healthfully to naturally boost mood
• Managing stress
• Practicing relaxation techniques
• Challenging negative thought patterns

UNDERSTANDING DEPRESSION 1

this article on understanding depression might help.

Understanding Depression

SIGNS, SYMPTOMS, CAUSES AND HELP

Feeling down from time to time is a normal part of life. But when emptiness and despair take hold and won't go away, it may be depression. More than just the temporary "blues," the lows of depression make it tough to function and enjoy life like you once did. Hobbies and friends don’t interest you like they used to; you’re exhausted all the time; and just getting through the day can be overwhelming. When you’re depressed, things may feel hopeless, but with help and support youcan get better. But first, you need to understand depression. Learning about depression—including its signs, symptoms, causes, and treatment—is the first step to overcoming the problem.

What is depression?

We all go through ups and downs in our mood. Sadness is a normal reaction to life’s struggles, setbacks, and disappointments. Many people use the word “depression” to explain these kinds of feelings, but depression is much more than just sadness.

Some people describe depression as “living in a black hole” or having a feeling of impending doom. However, some depressed people don't feel sad at all—instead, they feel lifeless, empty, and apathetic.

Whatever the symptoms, depression is different from normal sadness in that it engulfs your day-to-day life, interfering with your ability to work, study, eat, sleep, and have fun. The feelings of helplessness, hopelessness, and worthlessness are intense and unrelenting, with little, if any, relief.

Are you depressed?

If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from clinical depression.

• you can’t sleep or you sleep too much
• you can’t concentrate or find that previously easy tasks are now difficult
• you feel hopeless and helpless
• you can’t control your negative thoughts, no matter how much you try
• you have lost your appetite or you can’t stop eating
• you are much more irritable and short-tempered than usual
• you have thoughts that life is not worth living (Seek help immediately if this is the case)

Signs and symptoms of depression

Depression varies from person to person, but there are some common signs and symptoms. It’s important to remember that these symptoms can be part of life’s normal lows. But the more symptoms you have, the stronger they are, and the longer they’ve lasted—the more likely it is that you’re dealing with depression. When these symptoms are overwhelming and disabling, that's when it's time to seek help.

Common signs and symptoms of depression

• Feelings of helplessness and hopelessness. A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
• Loss of interest in daily activities.  No interest in former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.
• Appetite or weight changes. Significant weight loss or weight gain—a change of more than 5% of body weight in a month.
• Sleep changes. Either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia).
• Irritability or restlessness. Feeling agitated, restless, or on edge. Your tolerance level is low; everything and everyone gets on your nerves.
• Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
• Self-loathing. Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
• Concentration problems. Trouble focusing, making decisions, or remembering things.
• Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.

Depression and suicide

Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. Thoughts of death or suicide are a serious symptom of depression, so take any suicidal talk or behavior seriously. It's not just a warning sign that the person is thinking about suicide: it's a cry for help.

Warning signs of suicide include:

• Talking about killing or harming one’s self
• Expressing strong feelings of hopelessness or being trapped
• An unusual preoccupation with death or dying
• Acting recklessly, as if they have a death wish (e.g. speeding through red lights)

• Calling or visiting people to say goodbye
• Getting affairs in order (giving away prized possessions, tying up loose ends)
• Saying things like “Everyone would be better off without me” or “I want out.”
• A sudden switch from being extremely depressed to acting calm and happy.

If you think a friend or family member is considering suicide, express your concern and seek professional help immediately. Talking openly about suicidal thoughts and feelings can save a life
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STRESS MANAGEMENT 3

friends, wishing u a very good day.
its a monday morning, so deliberately take your time to make those decisions today. haste brings waste.
now lets read dealing with stress.
lara g. thanks for reading. have a lovely day at work.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

§  Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.

§  Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. 

§  Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

§  Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

§  Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

§  Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

§  Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

§  Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

§  Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Stress management strategy #3: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

§  Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

§  Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

§  Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

§  Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

§  Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

§  Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

§  Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.

§  Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge

§  Go for a walk. §  Spend time in nature. §  Call a good friend. §  Sweat out tension with a good workout. §  Write in your journal. §  Take a long bath. §  Light scented candles

§  Savor a warm cup of coffee or tea. §  Play with a pet. §  Work in your garden. §  Get a massage. §  Curl up with a good book. §  Listen to music. §  Watch a comedy

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

§  Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

§  Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.

§  Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

§  Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health. 

§  Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.

§  Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

§  Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

§  Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

§  Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.