Calming The Commute
By Frederic Baker | April 4, 2008
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If only there were a better way to start—-and end—-the work day than the daily commute. For most commuters, it’s 30 to 90 minutes of start and stop, noise and exhaust fumes, surrounded by drivers as stressed out and anxious as they are. And, those are the good days, when an accident doesn’t tie up traffic for five miles and cause you to be late to work again. Some workers have gone to great lengths to counter the daily commute by carpooling, using public transportation, telecommuting some of the time, or switching to work that’s closer to home. If you don’t have those options, you can still avoid being a helpless victim of commuter stress.
Before You Start
Get ready for the morning commute by getting a good night’s sleep, eating a nutritious, filling breakfast, and leaving on time–or better yet, a little early, since nothing is more stressful than having to fight the clock as well as the traffic–to get to work on time.
Begin the evening commute by consciously leaving your work-related frustrations behind.
Behind the Wheel
Before you turn on the ignition, take a few deep, slow breaths. Picture the tension and aggravation going out with each breath. Do this again whenever heavy traffic or some insensitive road hog starts getting you hot under the collar.
While driving, notice how your body reacts to stress–the tense neck and shoulders, the white knuckles–and consciously relax those muscles that you notice getting tense. Since you’ve given yourself plenty of time to get to work, you won’t need to build up your stress level with constant lane changes and jockeying for position. Use slow times–red lights and stopped traffic–to slow yourself down. Give yourself permission to just drive–don’t try to read, dictate, or solve problems.
Use Commute Time Creatively
Put a positive twist on the time you spend commuting. Almost everyone complains that they don’t have enough time for themselves. Make this “you” time: listen to music you enjoy, and try to relax. Think of the car as a refuge from the pressures and demands of everyday life.
To Keep Calm — Try Tolerance
Let’s face it. Not many people can drive as well as you. Cut lousy drivers some slack. They’re not out to drive you personally insane. In fact, they’re just trying to get to work like you are. Here’s where a sense of humor can be a godsend.
Keep a Safe Distance
Tailgating is a sure prescription for stress—-and accidents. When you’re tailgating, you have to be constantly braking and speeding up to avoid a collision — not good for your health. When someone’s tailgating you, just move out of the way. Try not to get emotionally involved.
Take Care Of Your Posture
Sit forward enough so that your lower legs are bent at a 45-degree angle from your thighs and your arms are comfortably bent. Set your seat as upright as possible; try a back support if your back gets tired. Once you get to work or home, do a few neck and shoulder stretches to work out the kinks.
You’re In Charge
Remember, you can’t do much about traffic conditions, but when it comes to how you choose to respond to the daily commute stress–you’re in the driver’s seat.
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10 Tips For Time Management
By Frederic Baker | April 2, 2008
1. Make a list, prioritize the items, and check things off as you get them done.
2. Review your list from time to time. Is everything on the list necessary?
3. Ask yourself, “What’s the best use of my time right now?” Then, do it.
4. Be willing to sacrifice “perfection” to get things done.
5. Learn to say “no” to demands that don’t benefit you.
6. Whenever possible, delegate.
7. Don’t waste time on minor decisions.
8. Arrange your work time to keep interruptions to a minimum.
9. Be realistic about what you can accomplish during a given period.
10. When is your energy at its peak? Plan your work for those times and use your less energetic times for leisure or a nap.
***Not all time management tips work for all people. Which tips from this list have you found helpful in the past? Which ones are you willing to use today to help you manage your time? Try to be open-minded about trying new techniques — you never know what will work until you’ve tried it. Do you have any of your own time management secrets to add to the list?
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When Money Worries Boost Stress
By Frederic Baker | March 31, 2008
It’s hard to feel in control of your life when you have money worries, and that leads to increased stress in any situation. The key to decreasing money-related stress is to take steps to get in charge of your finances.
Know Your Financial Picture
For starters, make a list of your basic monthly expenses, including food, utilities, house payments, insurance, car expenses, clothing, taxes, debt payment, and entertainment. Balance this against your income. Now, you have some hard figures about the gap between what you have and what you need. Sometimes, money problems can be averted just by setting a realistic budget and sticking to it. You’ll certainly be in more control of your finances than someone who knows only that more money goes out than comes in.
Help Is Available
If your expenses seem hopelessly out of balance with your income, get outside help. One of the most useful resources available to people facing financial trouble is Consumer Credit Counseling Services, a national non-profit organization that provides free- or low-cost advice to people who want to improve their financial situation. You can usually find the location and phone number of a local branch of this organization in the phone book. Your bank, credit union, or employee assistance program at your company may also be able to provide financial counseling. You can also try community service organizations, such as family service agencies and religious service agencies. They may be able to refer you to financial counseling that is free or low in cost. Check the community service pages of your phone book.
Take Action To Reduce Stress
Taking action toward getting in control of your finances can provide enormous relief all by itself. Other ways to control stress are to learn and practice proven stress reduction practices, such as deep breathing, meditation, eating a healthy diet, and exercising regularly. Regardless of the seriousness of your financial problems, you’ll be in better shape to deal with them if you’re in good mental and physical condition.
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Calming Ideas
By Frederic Baker | January 30, 2008
Instant Calming When Sitting:
With your arms on the chair rests or your hands in your lap, tighten the muscles in your legs, back, and arms. Hold for 3 to 5 seconds. Release the tension. Relax. Breathe in slowly through your nose and exhale through your mouth. As you breathe out, silently repeat the word “one.” Maintain a passive attitude. Allow your body to go completely limp. Deeply relax your entire body.
Instant Calming When Standing:
With your arms hanging freely at your sides, slightly arch your back. Bring your shoulders back to tighten the muscles in your back and hold for 3 to 5 seconds. Release the arch. Relax. Breathe in slowly through your nose. Exhale through your mouth. As you breathe out, silently repeat the word “one.” Breathe in and breathe out with “one.” Maintain a passive attitude. While maintaining a standing position, relax your body. Completely relax your upper body.
Two Additional Calming Stretches:
1. Sit slightly toward the front of your seat. Lean back in your chair with your legs outstretched, your arm supported comfortably on the armrest or lying in your lap, and relax. Stretch your feet out from your body as far as possible. Rotate both feet from the center position outward toward the small toe, gently stretching…. Relax. Breathe in slowly through your nose and exhale through your mouth. As you breathe out, silently repeat the word “one.” Breathe in and breathe out with “one.” Maintain a passive attitude.
2. Slowly make an arch in your back (hold for 5 seconds). Release the arch, relax. Repeat the arch, release and relax. Make a fist with each hand (hold for 5 seconds). Release the fist. Relax. Maintain a passive attitude. Continue to breathe slowly in through your nose. Be aware of your breathing. Deeply relax your entire body. As you breathe out, silently say the word “one.” Breathe in slowly. Breathe out with “one.” Completely relax your entire body. Continue this practice for 8-10 minutes. Open your eyes, if they were closed. Notice you that possess a feeling of well-being. Notice that you have achieved a state of calm.
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How Your Body Reacts To Stress
By Frederic Baker | January 28, 2008
Stress is the response of your body to all demands made upon it. Understanding these demands and their effects can help you learn to recognize your own “stress response,” as well as ways to counteract distress to lead a healthier life.
The Basic Stress Response
Your body responds to all stress, both positive and negative, by trying to get back to normal. Depending on the stressor (whatever causes the stress response), hormones, like adrenalin, may surge. Your heartbeat and blood pressure will probably increase. Your blood sugar rises. These physical responses helped prehistoric humans survive by helping them run away faster or fight harder. By the time they were done, their bodies had discharged the tension of the moment and their stress response was followed by relaxation.
Physical Effects
Today, we experience stressors which are very different from those early survival ones. Yet, positive stressors (such as getting married) and negative stressors (such as family conflicts) still cause the same physiological fight or flight response. If a stressful situation goes on for too long without any relief, you might experience diseases and disorders, such as colds, ulcers, asthma, heart attack, or stroke. You may feel tired, irritable, depressed, or anxious. You may have trouble with sleeping, eating (either too much or too little), drinking, and smoking.
The Mind-Body Connection
Your mind and body are connected. When your mind is healthy, your body can resist illness better. When your body is healthy, your feelings are more positive. During stressful times, take care of both for maximum health and satisfaction.
Minimize The Effects
There are many ways to keep all the negative effects of different stressors to a minimum, including:
- Take time for yourself to relax each day.
- Exercise regularly, after getting your doctor’s okay.
- Learn to “let go” of things which are outside of your control. Learn to adapt to changes.
- Learn to take action when you can make a difference.
- Avoid excessive alcohol, caffeine, fats, and sugar. Don’t smoke.
- Give your time to something or someone you believe in.
- Go away for the weekend.
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