Reducing Stress Part 4

Are you stressed?  Depressed?  Have anxiety in you life that you want to get rid of?  We have talked about way to reduce stress and here is another way to do that..... Exercise.  I know, I know.....this is the LAST thing you want to do.  After-all you don't have any energy because your stress, depression and anxiety has taken it all.  I promise you this....if you exercise you will feel better.

According to the Mayo Clinic (you know how much I love the Mayo Clinic):

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)

• Reducing immune system chemicals that can worsen depression

• Increasing body temperature, which may have calming effects

Exercise has many psychological and emotional benefits too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.

• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

I don't want to exercise:

You are in luck!  The Mayo Clinic has some suggestions:

What kind of exercise is best?

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.

You don't have to do all your exercise at once either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from your work to fit in a short walk. Or, if you live close to your job, consider biking to work.

Not sure you want to?  What do you have to lose?  Stress, Depression, Anxiety...that's what!!  Give it a try and get healthy at the same time!

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Reducing stress Part 3

There is one word in the English language that will help you reduce stress.  It helps you avoid many things that in life that could cause stress.

This word is NO!

I know, easier said than done but practice it with me....ready....set......NO!!



When you are asked to help volunteer AGAIN for a cause and your first thought is "ugh, is it that time already" or "I just don't have the time" say NO!  Saying no does NOT make you a bad person but saying yes could make you feel bad....and that bad is stress and you can't help anyone when you are not at your best.  Saying no may make you "feel bad" for the moment but will reduce your stress in the long run.

Another thing to say NO to is any conversation that "drains you" or will become a heated conversation.  Earlier we talked about avoiding the friend conversation who always has a problem.  I want to expand on that one.  Avoid ALL conversations that could lead to a heated discussion; religion & politics are good examples of this but your list may contain a few more topics.  If your are right wing and your friend is left wing this time of year is a difficult one.  When you are with your friend don't bring up the subject of politics.  If the subject is brought up, "wow. look at the time sorry but I need to get going."  Just say NO to those conversations.

Just say NO to the news if you find yourself worrying or getting upset or mad about everything on news.  Turn the channel or turn it off.  Trust me....if it is something you need to know it will be on again.  

Remember, you will not be ANY good to ANY one if you are stressed.  So remember this:

A:  Always
N:  No before 
Y:  Yes

ANY will allow you to say no first.  You will than be able to "think" about it without the immediate pressure of being in the moment.  

Come back and learn what you can do to reduce stress when you can't say NO.

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How to make back to school run smoother

Remember when you thought, "I can't wait until the kids go back to school?"

Did you think it would take so much energy from you for the family to get back into a "normal" routine?



WOW!  The first month of school is tough.  Bedtimes, alarm clocks, homework, lunches, buses, etc.  It can be difficult in the beginning.  The first day seems to go off pretty easy...the kids don't want to go back to school but they are excited about the first day.  After that it's like Christmas morning....Couldn't wait to open the presents only to find.....clothes.

If it was "just school" it may be easier for parents to adjust....but it's not.  It's after school activities such as sports, choir, etc.  How did you do it last year?  It seemed so simple.

Here are some steps to hopefully make it easier for you:

1. Get a calendar!  I know it's difficult but if you take an hour and write everything down on the calendar your life will be easier on those days.  This is also a great activity to do with your children at night.  Bring the calendar out and ask them if anything needs to be added.  After you have added the new activities look to the next week and start planning for those activities.  Make lists for your child(ren) of the tasks they need to do to make the next week run smoothly.  Example:  If there is an activity that you can't get away from work to transport your child than on the list would be for your child to ask their friends if they could "bum a ride."
2. Down Time:  Until the "excitement" of going back to school stops you need down time in the evening...not only for them but for you.  A half hour before (the earliest) bedtime needs to be quiet time.  Avoid anything that would stimulate their minds....this could be loud music, Monday night football, etc.  This is a great time to start bath time....sorry teenagers:  shower time.  You need this as much as they need this!!!
3. Set the alarm clock a half hour earlier than the time the child(ren) need to wake up.  This will give you some much needed peace and quiet before the day begins.  Grab a cup of coffee and go sit outside and relax.
4. Speak in calm tones.  I know this is difficult when one of your children keeps hitting the snooze button and is going to be late but how you start your day will be how your day goes.  Simply whisper in their ear, "time to get up or time to lose your........... you choose."  Every child has something that is not worth losing for five more minutes of sleep.  Very important to follow through if they don't get up!!
5. Allow them 30 minutes of "unwinding" after school.  I grew up in a single parent home so my mother was always working when I got home from school.  I walked in the door and knew I had 1 1/2 hours till she got home.  Homework was much easier to do after I didn't do anything for awhile.  If your child(ren) are in sports and they don't get home until dinner time....still give them time to unwind.  Homework is easier to tackle and complete if they don't have the day's events running through their head.

For your children to be healthy YOU MUST BE HEALTHY!!!  Children learn what they live.  Take care of yourself, remain calm, be organized (but still allow for some spontaneity) and the first weeks back to school will be great.

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Things that harm your health....not relaxing

We live in a world that is moving so fast and we feel like we have to keep up.  Technology has evolved so much that our "down time" is spent on Facebook, Twitter, Linkedin and other social media sites.  If we aren't in front of the computer we are in front of the TV, outside working or playing but none of these will help you relax.


To truly relax you have to do nothing.  Our bodies AND our brains need this down time.  You don't have to spend hours doing this but a few minutes a day will change your life and how to view your life.

We all know how to relax on a beach so take a good look at this picture.....close your eyes.  Now imagine yourself lying on the beach.  Take a few moments and enjoy the sun, the sand and the sound of the ocean.  This is a great video to watch and listen to while you are relaxing.

If you would like to learn more relaxing techniques the Mayo Clinic has some great ways to relax.

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