How to Deal with Stress

Enjoy A Refreshing Meditation Retreat Without Leaving Your Home For Food Addicts

It’s nice if you can take a month off from work to move into a cedar cabin in Malibu, but you can also go on a refreshing meditation retreat without ever leaving your home. Try these suggestions to set up and enjoy a restful and enriching experience.

 Steps for Preparing Your Home

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1. Clear away clutter. Minimize distractions by putting the TV, phone and computer out of sight. This is good time to discard possessions you rarely use or store them away. Physical clutter also tends to cause mental clutter!

2. Set out appropriate objects. Select a few items that help to put you in the mood. You may want to arrange a small vase of flowers or serve yourself tea on a pretty tray.

3. Prepare to eat light. Foods that are easy to digest will let you concentrate your energy on other activities. Fill your refrigerator with yogurt and salad greens. Drink protein shakes.

4. Dim the lights. Soft lights will calm your mind. Light candles or use shaded table lamps.

5. Gather inspirational reading material. Browse online or visit your library for books that you can read during your retreat. Pick whatever is meaningful for you.

6. Keep track of time. When you’re new to meditating, it may help to use a device that will let you know how much time is passing without watching the clock. Put your alarm clock behind you and set it to a pleasant sound. Or sit for as long as it takes one stick of incense to burn down.

7. Find a cushion. You can buy an official looking cushion or use your bed pillow. Sit in a straight backed chair if you find that more comfortable.

 Steps for Preparing Your Mind

21. Pick a good time. Make some free time on your calendar. Your best dates may be when your spouse is away on a business trip or your kids are spending the night at a friend’s house.

2. Slow down in advance. The weekend after a major convention could be a difficult time to switch gears. Become more deliberate and mindful in the days before your retreat so you’ll need less transition time.

3. Try to resolve any pressing issues. Take care of doctor visits and car repairs before you go on retreat. Put aside future plans as much as possible.

4. Let people know you’ll be out of touch. Write an auto reply for your email letting people know you’ll reply on whatever date your retreat is over. Ask your loved ones to avoid contacting you except for emergencies.

5. Focus on what you want to attain. Set a goal for your retreat. You may want to strengthen your determination to pursue a new career path. Maybe you want to draw closer to your family and friends.

 During Your Meditations

11. Breathe deeply. Breathing correctly improves your mental functions. Take full breaths from down in your abdomen. Let the air travel in and out of your nostrils.

2. Straighten up. Good posture also helps you stay alert and concentrate better. Straighten your back, relax your shoulders, and hold your head erect and slightly forward.

3. Observe your thoughts. Watch your thoughts without making judgments. Identify any concerns or goals you want to spend more time reflecting on.

 After Your Retreat

Much of the value of any retreat lies in the aftermath. Develop a practical plan of action for reaching your goals. Review your progress daily to help stay on track.

Get away from it all while you stay at home. Meditation retreats occur in your mind, so create a peaceful setting and generate positive thoughts you can take along with you when you resume your daily routine.

Frustrated? 13 Annoyance-Busters You Can Count On For People With Food Addiction

Frustrated? 13 Annoyance-Busters You Can Count On

From traffic jams to telemarketers calling at dinnertime, there is often something interfering with our daily plans. Changing your focus in frustrating situations will help you to steer around the obstacles and feel more at ease.

Try these methods of learning to cope with frustration and strategies you can use with annoying people or events to make you feel more comfortable.

Benefits of Diverting Your Focus in Various Ways:

11. Achieve your goals. Frustration can be educational. When our desires are thwarted, we learn what we really care about. Use that discomfort to figure out what matters to you and become more determined to improve your life.

2. Enjoy more peace of mind. Delays and detours are a part of life. Train yourself to stay calm when your kitchen remodeling takes 3 months longer than the original estimate. That way you can enjoy sampling neighborhood restaurants instead of worrying about the disruption in your routine.

3. Think more clearly. You’ll feel like a genius when you abandon getting frustrated. All the energy that goes into nurturing grievances can now be diverted into problem solving. You’re bound to discover new alternatives and capabilities.

4. Communicate better. When you feel content, it’s easier to express yourself. The people around you are also likely to listen to you better because there is less reason for them to feel defensive.

Overcoming Frustration From Irritating Events:

21. Establish priorities. Distinguish between minor setbacks and more serious events. If you’re constantly doing the work of two positions, you may want to propose a restructuring or look for another job.

2. Create a realistic schedule. Taking on too much responsibility can make anyone feel harried. Winnow down your workload until it’s compatible with the time frame allotted.

3. Value and reward persistence. Success happens when we persevere. If your tomatoes refuse to ripen one hot summer, try planting a different vegetable next year that will tolerate extreme weather better.

4. Manage impulses. Losing our composure can cause us to engage in actions that we later regret. If the vacation destination you had your heart set on is sold out, give yourself a cooling off period before spending too much money on another package before you really have time to analyze it.

5. Break out of your rut. Growing irritability may be a sign that you need to shake things up. Take a new route to work. The change of scenery may make road work more bearable.

6. Practice standing in line. Our tolerance for frustration increases with practice. Work out at the post office or local market. Bring along something that you can read while you stand in line. Use your ear buds to listen to a lecture.

Overcoming Frustration From Exasperating People:

31. Put yourself in their shoes. Increase your empathy for others. Think about their motivation even if you dislike their choices. Understanding their position will help you to accommodate each other.

2. Be willing to compromise. Encourage an atmosphere of give and take. If you’re tolerant of a shopper who takes too long at the cash register, others may show you the same courtesy.

3. Clarify your boundaries. On the other hand, you need to be clear about what you find acceptable. You may welcome occasional overtime so long as you get advance notice to arrange for childcare.

Learn to avoid frustrations or use them to prompt constructive action. You’ll find that you’ll soon get better results in your personal and professional activities and experience less irritation.

Why Are You Angry? A Question For Food Addicts

Why Are You Angry?

1As you go about your daily life, take notice of how you relate with your family, friends, and co-workers. What do you see – a kind, patient, caring person who goes out of her way to take other people’s feelings into consideration?

Or do you find that you often feel on edge, tense, in a hurry, or downright angry toward others?

If the latter is the case, this article will help you focus on and clarify what you might be angry about. Once you identify what’s making you mad, you can proceed to a solution.

Consider these possible reasons for carrying around your anger:

1. You wish your life situation was different. Are you living the life you truly want to live? Have things turned out for you the way you always hoped or planned? Or are the specifics of your life astoundingly different and maybe even disappointing from what you want your life to truly be?

* Make a plan today to change one thing that is important to you. Follow your plan. Then repeat, for just one thing at a time.

2. You’re in an unhappy relationship. For whatever the reasons, the two of you aren’t relating very well. Perhaps you argue frequently or you don’t prefer the same things. You might have even “checked out” of the relationship emotionally. You’re not quite sure how to change things so you simply get angry.

* Allowing yourself to honestly confront the truth will lead you to the life you seek.

33. You struggle to resolve an issue from your youth. You find yourself often thinking of your dysfunctional family or how growing up the way you did seems to mark every day of your life. Why did your father have to be an alcoholic? How did your brother think it was okay to pick on you all those years?

* Unresolved family-of-origin issues often trigger angry feelings. As you encourage yourself to face such issues, you’ll be motivated to reach your own resolutions for a happier life.

 4. You want to earn a college degree. When you were in high school, it was your biggest dream that you’d go to college and become a teacher. But life happened and you didn’t do it. It nags at you. You always thought you’d do it but here you are, 10 years after high school graduation, and you don’t have a college diploma.

* And you’re upset with yourself that you’ve not made more of an effort to achieve your dream. It’s okay to dream and to even pursue what you want 10 years later. Realizing such issues will logically help you figure out what to do about them.

5. You’re disgusted about your lack of taking care of yourself. You used to work out and keep your abs in shape. But now, you wear floppy, too-big t-shirts to hide how out-of-shape you are. You grab a fast-food meal on the way home from work and crash out on the sofa when you get home.

* Admitting to yourself what’s going on will ignite your self-confidence to improve your personal habits.

6. You’ve become a person you don’t know anymore. Your life is on a path that you’re unhappy with, yet you’re confused about how to change it. You care less and less about how you treat others, even those you love. You’re getting angrier every day.

* Recognize that you have the power to make any change you want.

37. You or someone close to you suffered a trauma. Whenever a trauma occurs, the person’s feelings are initially panic, fear, and maybe horror. When the traumatic event ends, confusing and troubling feelings remain.

* You might think, “Why did it have to happen?” It’s difficult to accept that such a troubling event could occur. But it did. It makes you feel angry at the world. One choice to move forward is to seek professional help.

If you find yourself feeling annoyed, frustrated, and angry frequently, it’s probably time to reflect on what’s really going on with you. Determining why you’re angry can be very helpful in knowing what to do to decrease your troublesome feelings.

Working through your anger will free you from your unhappiness.

Overcoming the Link Between Depression and Cell Phone Use

Another study just upheld the link between heavy cell phone use and depression.

While most of the research to date has focused on young adults, the findings may be relevant to us all. Learn about how talking on the phone can affect your health and discover practical methods for using all your electronic devices wisely.

Research on Cell Phone Use

11. Know the latest findings. Researchers at the University of Gothenburg in Sweden studied young people who spend a lot of time on their cell phones and computers. They found that heavy users were more prone to sleep disturbances, stress disorders and other mental health issues.

2. Understand gender differences. This latest study found that men suffered most from an increase in sleeping difficulties. Women reported both insomnia and more symptoms of depression and anxiety.

3. Reflect on previous studies. Scientists worldwide have been examining how our phones are affecting us. While there are conflicting findings about any increased risk of cancer, the evidence is stronger when it comes to growing cell
phone dependence and linking our self-esteem to fancy phones and other possessions.

Using Your Communications Electronics Wisely

1. Count your calls. The good news is that the unpleasant effects tend to be linked with extreme use. If you’re making less than 90 calls a day, you’re probably in a safe zone.

2. Factor in all your time online. That includes texting, emailing and surfing the Internet.

23. Take breaks. Family emergencies and school projects may require that you spend a lot of time on your phone. Give your mind and body time to recover from intense periods to balance things out.

4. Turn your phone off. Get in the habit of turning your phone off more often. If you’re not expecting any urgent calls, devote all your attention to the present moment.

5. Set a curfew. Mental stimulation and watching an illuminated screen late at night can make it difficult to fall asleep and stay asleep. Try turning everything off a couple of hours before bedtime.

6. Analyze advertising messages. Marketing executives want you to feel like their products are part of your personal identity. Base your self-esteem on something more stable, like accomplishments, relationships and spiritual traditions.

7. Engage in meaningful activities. Naturally, being bored can cause you to spend more time on the phone. Plan ahead so you use your free time to strengthen your body and mind.

8. Check your messages less often. Reduce the anxiety of monitoring whether people call you back immediately. Develop a schedule for checking messages and stick to it.

9. Express your emotions. Studies show that young adults who are skilled at articulating how they feel are less likely to report heavy cell phone use. Whatever your age, learn effective methods for managing your emotions.

210. Exercise more. Spending lots of time with our phones and computers may create a sedentary lifestyle. Keep yourself in shape by working out for at least 30 minutes most days of the week. Put your phone to good use by checking out some of the popular fitness apps that can help you reach your goals.

11. Focus on others. Fundamentally, feeling blue can often be fixed by taking the focus off of ourselves and trying to help others. See your doctor if you think you may need help with feelings of depression. Otherwise, use your phone to delight your grandmother with a surprise call or spend some time offline.

Use your cell phone when you need it, but be pro-active in avoiding extreme use that could interfere with your mental and physical well being. Sensible limits, a healthy self-image and constructive use of your leisure time will enable you to stay connected and peaceful.