Deepak Chopra, MD

is a world-renowned authority in the field of mind-body

healing, a best-selling author, and the founder of the Chopra

Center for Wellbeing. Heralded by Time Magazine as the "poet

-prophet of alternative medicine," he is also the host of the

popular weekly Wellness Radio program on Sirius/XM Stars.

A global force in the field of human empowerment, Dr. Chopra

is the prolific author of more than fifty-five books, including

fourteen bestsellers on mind-body health, quantum mechan-

ics, spirituality, and peace. Dr. Chopra's books have been pub-

lished in more than eighty-five languages. His New York Times

bestseller Peace Is the Way won a prestigious Quill Award,

and The Book of Secrets was awarded the grand prize at the

2005 Nautilus Book Awards; his bestselling novel, Jesus: A

Story of Enlightenment, was released in 2008. He is a colum-

nist for the San Francisco Chronicle and Washington Post On

Faith and contributes regularly to Intent.com and the

Huffington Post.

Deepak Chopra's popularity as an international presenter and

keynote speaker is exemplified by an impressive list of hono-

rariums. For more than a decade, he has participated as a

lecturer at the Update in Internal Medicine event sponsored by

Harvard Medical School's Department of Continuing Education

and the Department of Medicine, Beth Israel Deaconess Medi-

cal Center. Dr. Chopra is a fellow of the American College of

Physicians, a member of the American Association of Clinical

Endocrinologists, an adjunct professor at Kellogg School of

Management, and a senior scientist with the Gallup Organiza-

tion.

Before establishing the Chopra Center, he served as chief of

staff at Boston Regional Medical Center. He received his medi-

cal degree from the All India Institute of Medical Sciences and

did his internship at Muhlenberg Hospital in Plainfield, New

Jersey. He then completed various residencies and fellowships

at university-affiliated medical centers in Boston.

Deepak has released the top-selling ”Stress Free” iPhone

mobile application and discusses the impact of technology on

our health and happiness.

I: Deepak, how do you define your “Greatest Work” and what lead

you there?

DC: I‟ve authored over 50 books so far, and of course asking an au-

thor about favorite work is like asking a parent about a favorite child.

Out of the more recent work I‟ve done, I find Reinventing The Body

Resurrecting the Soul to be a book that brings together many con-

cepts from several different scientific and spiritual disciplines and

viewpoints into a single philosophy and world view. In a way it is a

summary of decades of my thoughts, and I am very proud of it.

-2-

I: Deepak, How has the latest technology made it easier for you to reach and help others?

DC: Technology is a very powerful tool, and more recently it is allowing individuals to make proactive

changes in their lives. In particular with the advent of mobile computing, people can use technology

everywhere and everyday to engage in simple but great interventions like journaling, and interacting

with peers on social networks. I believe that significant changes to society start by individuals making

personal transformational changes and those changes propagate upwards through communities, so

mobile tools with social aspects are therefore immense catalysts of change. My recently released iPhone

applications help individuals reduce stress, meditate, and send positive messages to each other.

I: Deepak, what most inspires you?

DC: I am greatly inspired by the creativity and strength that people show when they face adversities and

challenges. As a physician I‟ve witnessed some very inspiring behavior of patients. I am fascinated by

individuals who have made substantial changes to the world we live in like Nelson Mandela, Mahatma

Gandhi, Mother Theresa, and Martin Luther King. It‟s also astounding to see how certain philosophers

have changed the way people think simply by introducing a different view on life. A great recent example

is the Indian philosopher Jiddu Krishnamurti, whose work remains relevant almost 100 years after his

death.

I : How do you inspire and move others to change their lives?

DC: All people have a great potential capacity to deal with different situations, but sometimes they need

help surfacing these skills to everyday use. As an author and speaker it‟s extremely rewarding for me to

be able to help individuals harness their own inherent creative human capability to issues they need to

address in their daily lives.

Stress-Free Tips - Dr. Deepak Chopra

The ideal picture of the Holiday season is well known. We have all seen

movies, plays, and TV shows with smiling faces, crackling fireplaces, and

happy family gatherings. For many however, reality is different, and involves the

pressure of shopping on a deadline and on a budget, and the stress of reuniting with

family members, surfacing old residues, and possibly opening old wounds. As Holi-

day stress affects all areas of our of lives, here are a few ideas for facing

the stressful aspects of the Holidays:

1. Give others what they truly yearn for

Give something that money can‟t buy. Focus on that one thing only you can give: a

special skill, your forgiveness. Small gestures go a long way.

2. Carry a small emergency kit anywhere

Everywhere you go, take with you a little “kit” that can quickly help you de-stress.

Take a small notebook and when you have a few minutes, write down what you feel

or write a few things you are grateful for. Showing gratitude has been shown by

positive psychology researchers to provide many psychological well-being benefits.

If you use an iPhone or iPod Touch you can use the Stress Free program.

3. Get the rest you need

Make enough time for eight hours of sleep. It could be tempting to “steal” downtime late at night, but

sleep deprivation is guaranteed to cause more stress and aggravation.

4. Forgive Others:

It is likely that during this coming month you will be in touch with people who you do not often see,

some of which you may hold a grudge at, or feel upset about past events. This season, find it in your

heart to truly forgive. (Continued next page.)

Quotes from Deepak on Life, Love and Bliss

“In the midst of movement and chaos, keep stillness

inside of you.”

“The less you open your heart to others, the more

your heart suffers”

“There is only one corner of the universe you can be certain of improving, and that's your own self.”

“The possibility of stepping into a higher plane is quite real for everyone. It requires no force or effort

or sacrifice. It involves little more than changing our ideas about what is normal.”

“If you and I are having a single thought of violence

or hatred against anyone in the world at this mo-

ment, we are contributing to the wounding of the world...”

“You and I are essentially infinite choice-makers. In

every moment of our existence, we are in that field of all possibilities where we have access to an infinity of choices.”

“If you want to reach a state of bliss, then go beyond your ego and the internal dia-logue. Make a decision to relinquish the need to control, the need to be approved, and

the need to judge. Those are the three things the ego is doing all the time. It's very im-portant to be aware of them every time they come up.”

“Whatever relationships you have attracted in your life at this moment, are precisely

the ones you need in your life at this moment. There is a hidden meaning behind all events, and this hidden meaning is serving your own evolution.”

“There are no extra pieces in the universe. Everyone is here because he or she has a place to fill, and every piece must fit itself into the big jigsaw puzzle.”

“When you live your life with an appreciation of coincidences and their meanings, you connect with the

underlying field of infinite possibilities. “ “The secret of attraction is to love yourself. Attractive people judge neither themselves nor others. They

are open to gestures of love. They think about love, and express their love in every action. They know

that love is not a mere sentiment, but the ultimate truth at the heart of the universe. “

More from Deepak Chopra—Stress-Free on the go:

Deepak’s Stress Free:

http://itunes.apple.com/app/stress-free-with-deepak-chopra/id341160276

and Authentic Yogas:

http://itunes.apple.com/app/authentic-yoga-deepak-chopra/id356907242

Diana Fletcher

the Stress-Reducing Coach, is

also an author and motivational

speaker. Diana is an expert at

helping people reduce stress and

achieve optimal health, no mat-

ter how busy and hectic their

lives are.

Her popular book, Reduce Your

Stress Month-by-Month: Stress Re-

ducing Strategies, was published in

October 2009. She is the coauthor

of Inspired Entrepreneurs, which

was published June 2010.

Diana is the author of Creating

Space: 38 Strategies to Help You

Make Time for What’s Important,

Fun Re-defined: 33 Strategies to

Remind You to Enjoy the Simple

Pleasures of Life, and Don’t Stop

Now!: 25 Strategies to Help You

Build Momentum and Keep It Going.

Diana is a frequent radio guest, a

regular contributing writer of inter-

net publications, and she publishes a

bimonthly E-zine entitled, Stress-

Reducing Strategies.

Diana is the owner of Diana Fletcher

Life Coaching and coaches individual

clients and groups. She facilitates

workshops and offers presentations

to corporations and businesses.

Diana also conducts unique and in-

formative teleseminars and tele-

classes. In August 2010, Diana was

the Wellness Presenter for the Heinz

Corporation Functional Leader Pro-

gram.

Diana was a keynote speaker for the

Moon Township School District

Teacher‟s Wellness Day in Pennsyl-

vania, and in 2009, Diana was the

keynote speaker at the YMCA

Women‟s Health Fair in Greensburg,

Pennsylvania, and for the Pittsburgh

Force Women‟s Small Business Expo.

She conducts workshops for a vari-

ety of businesses including Philips

Corp. and Marc USA. She was the

opening keynote speaker for the

Manifest Productions “Michigan‟s

Next Movie Star” event in Flint,

Michigan, on October 3, 2009.

-5-

Diana Fletcher continued….

I: Since we are all crazy-busy, shouldn‟t we just accept this and accept that stress is a part of our

life?

DF: You know, it‟s interesting. I work with stress topics all the time, and people tend to think that

we need to just go with this. We‟re all stressed out, so why don‟t we just accept it? This is the way

the world is. It‟s very busy.

The problem is, our bodies aren‟t meant to be under stress this much, and if we don‟t do something

about it, very serious things can happen. Stress is related to all sorts of problems – diseases, heart

problems, diabetes, mobility issues, weight gain or loss, and depression. We have a lot of people on

medication, and I‟m not anti-medication, but I think it‟s something to look at. I think that we have to

stop being used to this. We have to realize this isn't how we were made. Our bodies were made to

go into action, have a stress reaction, if we perceive something is dangerous or exciting, and then our

bodies go back to normal.

What we‟ve been doing is our bodies stay in the stress mode, which is muscles tightening, heart rate

increasing, and then our body doesn‟t go back to normal. That's not good and we have diseases and

other medical problems. We‟re not meant to live that way. I truly believe we are not meant to live

stressed out and running around all the time.

I: I know that you teach strategy. What would be the most important stress-reducing strategy to

start with?

DF: The most important one to do and this is my favorite. It‟s my biggest and most important and

most powerful, and it will sound very, very simple. It is breathing. People who take yoga or do

meditation are familiar with deep breathing, but I don‟t think people realize how powerful this is.

I would love to do it with you right now if you want to join me, and I can take you through the way to

do this. What you want to do is take one of your hands and put it on your stomach. The reason you

do that is you want the air to go all the way to your diaphragm, and if your hand goes up, if it‟s on

your tummy like right below your rib cage, you‟ll know the air is getting down there. When you

empty the air out, you want your hand to go down, and you‟ll know you‟re emptying all the air out.

Breathe in through your nose very slowly. Breathe in, and then you breathe out through your mouth,

very slowly, and empty all that air out. Let‟s do it again. In and then out. Let‟s do it one more time.

Breathe in through your nose very slowly, and out through your mouth.

Now I want to warn everyone, don‟t be fooled by the simplicity of this. This is one of the healthiest

things you can do for yourself. It‟s easy to do. You don‟t need equipment. It only takes about 30

seconds to do the three deep breaths, if that, and it‟s doing these wonderful things for your body.

You‟re getting oxygen to every cell in your body, including your brain, which will make you think

clearer. It‟s also calming everything down, and it‟s slowing you down.

This goes back to that running around crazy-busy. There are many times that we don‟t stop at all

during the day. The breathing, besides being really physically healthy, is a mental check-in with our-

selves. We actually stop and think about how we're feeling and what‟s going on. It‟s also a very

handy stress-reducing technique before a meeting, before a phone call, and also if there‟s danger of a

confrontation.

With the world the way it is and people running around, people leap in, they start talking, they get

into arguments or they say things that they wish they hadn‟t said. I think it‟s a good idea when

you‟re approached, when you sense that there could be a tense situation, or even before you answer

a request, take the three deep breaths. Your response will be calmer, and it could be totally different

than it might have been a minute earlier. You may stop yourself from saying something you regret.

You may notice more and realize that you don‟t have to speak right then.

It‟s just a little way of slowing ourselves down. It‟s also a nice thing to do to help you get to sleep at

night. A lot of my personal clients work at this and put little signs or Post-It notes up, and they do

this every hour until they get it as a habit. I can't even tell you how many people have come back to

me and said, “I was skeptical.

-6-

DF: I didn‟t think breathing could do anything.” They are blown away at how powerful and helpful this

technique is. I: Do you have any other easy strategies that we could also implement?

DF: I would also tell people to take some time to drink water during the day, which sounds like kind of a

funny thing to throw in there, but the second most powerful one I would say is getting enough sleep.

This is something that we all know we should do, and the majority of people – I don‟t want to say every-

one because there are people who make this a priority – the majority of people, and this is children,

teenagers, and adults, are not getting enough sleep.

We keep going and going and going, but you‟re wearing your body out when you don‟t rest and get

enough sleep. There‟s all sorts of things that get out of whack. There are hormones that get out of

whack so you will eat more when you don‟t have enough sleep. You won't think as sharply.

I always liken it to those times where you‟ve got children – I‟m sure you remember this – when you‟ve

had three hours sleep because they‟ve been up all night, as opposed to eight hours sleep – your reac-

tions are totally different. If you have a couple nights in a row that you don‟t get enough sleep, you‟re

just not even making sense – or maybe that was just me – but I really believe if people get more sleep

they are sharper, they can handle more. When the stress comes at them, they are able to handle it bet-

ter. It makes them stronger.

Adults should have between seven and nine hours of sleep, and it can be very difficult to do that. I have

a couple techniques that I like to tell people, because people say, “Yes, I know, but how am I supposed

to do that? I have work to do, I have projects.”

First of all, we have to stop expecting ourselves to be able to fall asleep instantly when we get into bed

right after turning off the TV or the computer. We do that. I always try to remind people and liken it to

when we have children. We start the process of getting them ready for bed like an hour before. Clean

up your toys, let‟s have a snack, it‟s time for your bath, and then there‟s the story. So even if they don‟t

like it and they don‟t want to go to sleep, their brain has gotten the signal that it‟s and go to bed and

wonder why we can‟t stop thinking. I encourage people to start their own nighttime routine, and again,

little by little.

You start by looking at how much sleep you‟re getting, or what time you‟re usually going to bed. Figure

out an average, move it up by about 15 minutes, and then start your own routine. Make sure that the

TV or computer and cell phone – everything‟s done an hour before the time you want to go to bed.

Take a hot shower or bath, a little snack if you ate earlier. You don‟t want to be too full, but you don‟t

want to be hungry. Just read something light, have some nice music. Little routines. A comfortable

bed. This does help people. You start out small – 15 minutes, you move it up. You try that for two or

three weeks.

The breathing you will feel instantly. The sleeping, you will feel within days how much better you‟re do-

ing. I think people find when they start getting more sleep, they actually get more done. Instead of

working on that project until late at night, go get some rest and start on it in the morning. You will be

sharper, clearer, and more creative. I think that reduces our stress, because our work goes better, and

our lives go better.

I: These things that you are talking about seem to all be around basic self-care.

DF: You know, it is. It is self-care. When I started working as a life coach, I zeroed in on a lot of well-

ness things, nutrition and exercise. The reason I started going into stress reducing is I realized that all

of those things were connected to stress. People weren‟t eating too much necessarily because they were

hungry. It was related to stress. People could not sleep because they were stressed out.

All these things related to health, and when I started breaking it down, I‟ve had a lot of success helping

people, and they‟ve had success by making little changes in their lives. Using little tricks to make sure

that they can get to sleep, and making sure that they eat well during the day. Don‟t drink coffee too late

in the day. It takes the average person six hours to get caffeine out of their system. Not having alcohol

at night because you initially fall asleep, and then you wake up later. If that‟s a problem for you, you

start looking at how you can make little changes in your day. (Continued next page.)

Diana Fletcher continued….

DF: It really is realizing you have to take care of yourself, and by doing that, you‟re building a very

healthy, sound structure that then is prepared for the stress on the outside. We can't control every-

thing that‟s going on outside, so what it comes down to is, control what you can control. You can con-

trol yourself, how you eat, when you sleep, all the activities you‟re doing, how much you‟re doing.

Those things you can control, so when the stuff comes at you that you can't control, you‟re strong. You

can take it. You can handle it.

I: You mentioned eating and drinking a minute ago; how important is what

we eat and drink?

DF: It is so important. I like the 80/20 technique I‟ve heard; 80% of the

time eat healthy, 20% you can cut loose a little bit. I‟ve always liked that

because after working with clients sometimes on weight loss, you create a

really dangerous situation by denying yourself, but at the same time, peo-

ple are not eating well. We have serious problems with obesity and diabe-

tes, and not just in the United States anymore. It‟s all over the world, and

I think it‟s part of the rush and not paying attention.

A lot of the strategies I use with people come down to look at what you‟re

doing, slow down, pay attention. Pay attention to what you are putting in

your stomach. Pay attention to what you are drinking. Many times, people

are so busy, they‟re eating lunch at work at their desk. They don‟t even

remember what they had, and they didn‟t even enjoy it. Then they want a

treat, but then they eat that very quickly, and they don‟t even remember the enjoyment that should

come with a nice gooey piece of chocolate cake that you‟re letting yourself have.

I: You‟ve written a lot about mindful eating as a stress-reducing strategy.

DF: I love this, and it‟s probably a very difficult thing for many people. This is a hard thing for people

to do, because we are in such a rush. People are used to eating standing up or like I said, at their

desk, talking on the phone, doing business throughout it, or watching TV. Mindful eating is just what it

sounds like. Let‟s use your mind and think about what you‟re doing and truly enjoy your food. I think

we have stopped enjoying our food, and as I said, it‟s because we‟re in a hurry.

Mindful eating is, make it nice for yourself. If you can only do this let‟s say starting with one meal a

day or one snack, then do it consciously. You sit down first of all and there‟s no TV on. There‟s only

pleasant conversation. You don‟t want the complaining conversation of a lunchroom sometimes. You

want nice conversation or quiet. You look at your food, and you put it on a pretty plate or a nice little

table setting, and you eat slowly, and you savor each bite.

First of all, the way it reduces stress is it slows you down. That‟s always going to be a stress reducer.

Your digestion will be better, and you won't have that stressed-out, heartburn stomach problem later.

Then you‟ll really decide whether you like what you‟re eating or not. Many times when I‟ve asked peo-

ple to do this who are working with me, they will discover they‟ve been eating things they don‟t even

really like. They were just eating them because they were there. They start paying more attention to

fresh things and fruits and remembering vegetables they like, and taking the time to eat those and pre-

pare them.

We can't do this all the time realistically, but again, we can do it enough times that we start building

the habit. If it‟s once a week to start, go for it. If it‟s once a day you can do this to eat breakfast.

Start out small. The mindful eating … everything is connected to everything else. You start doing one

thing, you feel good, and then it starts making you feel good about making another change, and then

another. They‟re all little steps that you just work into your day so it‟s not a big deal.

I: You‟ve spoken about being in the present as a stress-reducing strategy. Can you explain this?

DF: Yes. I think again with the hurry and the rushing that we do, many times we are not in the pre-

sent. We are thinking about what we didn‟t get done, what happened yesterday. We‟re thinking about

a meeting coming up later today. -8-

DF: We‟re thinking about a meeting coming up later today. We‟re thinking about what we have to do

tomorrow, and meanwhile the present is just going by, and we‟re not enjoying it. Mindful eating is a

way of bringing yourself to the present. The breathing – and I mentioned that before – it might be the

only time you check in with yourself. Being in the present and just remembering to just slow down a

little bit and enjoy right now – right now what‟s going on around you and feeling grateful for that. No-

ticing what‟s going on and remembering it, instead of just having your life be this blur of checking

things off the to-do list.

Being mindful, and that‟s a simple one. You don‟t need any equipment for that. It‟s a nice, simple

strategy. If you can remind yourself to do that even a couple times during the day, that‟s a wonderful

stress-reducing strategy.

I: How do you slow down if your work just keeps pouring in?

DF: A lot of people are dealing with that right now, especially if there‟s layoffs and then you get extra

work. A couple things that I want to address with that. I think sometimes people assume they have to

do more than they do. Now sometimes it is the reality, you do have a lot to do. But I think people

need to first of all put self-care into practice, because you will be able to handle what you need to han-

dle if you are healthy and strong, and that means eating right and getting enough sleep. You also need

to prepare head of time. That means facing what you have to do, looking at it, prioritizing it. You can't

just react all the time.

I think a lot of stress comes from feeling like we don‟t control things. We‟re out of control, and all

we‟re doing is reacting. If we can take the time to set up a structure, set up a way to do things, set up

a way to prioritize, we will start seeing what things we can delegate. People always freak out and

think they can't take anything off their list, and I usually can find something that they can. It‟s always a

challenge for me and I love it. I think we just need to start preparing ahead of time. I know that this

week is going to be hectic. I know I have to travel. Don‟t leave things until the last minute. Get your

arrangements made ahead of time. Go in maybe a half hour early to organize your day before people

are in your face.

There are ways to handle that instead of saying, “Oh my God, there‟s too much and it‟s coming at me.”

Be proactive, and really start looking. Do I need to do these things? Do I have to keep saying yes to

every project that comes my way? Maybe that‟s not good, and if I‟m not going to do a good job on it,

maybe someone can help me.

You have to start thinking out of the box and not assume this is the way it is, and this is the way it

always has to be.

I: How important is exercise? What would be the easiest way to start exercising?

DF: Walking. Walking is my favorite exercise. Now, some people have a regular routine of exercise,

and that‟s wonderful, but those same people might still sit at their desks for long periods of time with-

out moving around. I like to advise stretching, getting up periodically. I have exercises people can do

while they‟re sitting at their desk, but you need to get up and move around.

The walking can be done in any place. If you have to stay inside, you can walk back and forth, you can

find some stairs, you can make an extra trip to someone else‟s office. Walking can be put into your

daily life. If you can get in more, lunchtime is a good time to do it. On the weekends, longer, and then

of course, if you do have more time, sign up for a class, meet friends to do exercise, meet friends for

walking, and that will make you usually go a little bit farther.

I think that‟s the easiest one to start with. Even if you don‟t think you have time, five minutes is better

than sitting, or 10 minutes. You can walk out your door for five minutes, turn around, come back. You

get 10 minutes of exercise that you wouldn‟t have had, and your body feels better. Your body appreci-

ates that – definite stress reducer.

I: Can you pick up on other people‟s stress? How can you change that?

(Continued next page.)

DF: I think we do, and probably women, especially, pick up other people‟s stress because we‟re tuned

into to other emotions. There are certain stress reactions that I think we should be aware of when

somebody‟s under stress.

We have to watch this as coaches, especially. I‟ll notice that I start taking on some of the feelings that

my clients have, and I have to do my breathing when that happens and separate myself. I think one

thing to remember is back to that “control what you can control” so recognize it – “Wait a minute, that

isn't my stress. They are upset, and that doesn‟t mean I have to be.”

Sometimes you need to step away. That‟s where the breathing can come in. You might have to re-

move yourself from a situation if it‟s complaining, that kind of creepy situation. I think you have to be

tuned in and aware. Again, pay attention, so if you see that there‟s stress out there, don‟t let it touch

you. It doesn‟t have to be yours. That sounds easy; it takes effort, but I think if you tune into what‟s

going on around you and be a little more aware, you can protect yourself better – and again, the self-

care. You‟re protected from a lot of things when you‟re healthy.

I: So create kind of a healthy boundary.

DF: Yes. Healthy boundaries and a safety place for you. Let‟s face it, if you‟ve got enough sleep, if

you‟re eating right, you‟re happier. It‟s a little harder to take on that other stress if you‟re basically

happy and making yourself happy. That‟s a good starting spot. Maybe you‟ll be able to change their

mood. Maybe you can work it the other way. You‟re picking up on their stress, maybe they can pick

up on your positive thinking and happiness.

You just have to be aware and make sure you‟re not going there. Realize if you‟re in a bad mood or

something, look around and say “Okay, wait. What is this? Is this something that happened to me, or

did I pick up on something else?” Then shake it off. I even say “shake it off” as in physically. Walk

away, kind of shake it off, brush yourself off, and go on. I use any little tricks that work.

I: How can this help us with our coaching and our business?

DF: I think all of these things you need to use as a coach or as a business owner. You need to take

care of yourself. You will not make a success of your life or your business if you are not healthy.

As I pointed out, all these things help you with your creativity, with how sharp you are, with how

awake you are, with how your body is operating. All these things will make you a better coach. You‟ll

be a sharper listener. You‟ll be more creative in your questioning.

I think it‟s important to know these strategies to teach your clients. This should be a part of any

coaching, because so many people come to me now because of stress, but a lot of times they‟re com-

ing for other things. I think we have to be aware of the way the world is right now. People are under a

lot of pressure. One of the best gifts you might give them is that little breathing technique, or telling

them to take a few quiet minutes each day to think. That might be what gets them on the road to liv-

ing a better life and having good results with coaching. These are just great techniques to teach them.

It‟s good for us, and it‟s good for our clients.

Enjoy Diana’s FREE 25 simple but powerful stress-reducing tips.

Some of them will make you smile. Some of them are very easy.

Some will challenge you a little bit.

Reduce your stress!

http://dianafletcher.com/

Wisdom from other great experts and coaches

on stress-free living:

1. To close off yourself in a quiet room (preferably with a nice view, maybe with nature surrounding) and

listen to your favorite calming music - after all, Leo Tolstoy says "Music is the shorthand of Emotions" ...

to ease away stresses emotionally, we can do so through music. Lisa Tan-Koh

2. Run before you work. It's the endorphins plus the sense that

you've helped yourself and accomplished something tangible in one

fell swoop.

Jeffrey Cohen

3. S-T-R-E-S-S:

SLOW down. Holiday stress is "good" stress.

TAKE some time to enjoy the good stress. If you have really taken

on too much, then let some things go. Assess it fairly. Many times

we exaggerate and cause ourselves more anxiety than is appropri-

ate for the situation.

REALIZE that no one's life is completely stress-free all the time.

How did you handle holiday stress last year? What did you learn from it? How would you like to handle

the holiday frenzy next year? Further, realize that it is your choice to participate in and enjoy the holi-

days. You could choose to "sit this one out." Realize that you can choose your actions and your attitude.

ELICIT support from positive, helpful, caring people in your support system. Sharing the duties generally

helps remind you of the whole point of the holidays it.

SIMPLIFY your life in any way that you can. Clutter in any aspect compounds stress.

SHARE some of your good fortune (no matter how small you perceive it) with someone less fortunate.

This act alone is guaranteed to light you up like a Christmas tree. There's just no room for negative feel-

ings in that space. Dr. Nancy Irwin

4. Break down your goals into easily attainable baby steps! Anything can be accomplished of you attack

it one step at a time. Lynn Grabowski

5. I'd advise putting a limit on spending for presents. Opening a £10 quirky present that makes me smile

is fun and setting a financial limit on present spending releases the stress of over-loaded credit

cards. Penelope Young

6. How can you remain stress free this Holiday season? The holidays are a time for good cheer, love of

family and friends, peaceful hearts, altruistic pursuits and reflection for the new year.

Take some time now to think about what is likely to cause stress for you during the holidays. Most likely

they are activities or obligations that you find have little or no true meaning for you. Then you can begin

to put a plan in place for how you can stay mindful of all the things that bring you joy and peace and

connected to the things that matter most to you.

What matters most to me at the holidays is sharing with family and friends. So, inviting people over for a

pot luck meal and meaningful conversation we share around an abundant table keeps me connected to

everything that is life affirming and gives everyone present a way to contribute and to share something

of themselves.

Every year, instead of shopping for material gifts, I devote a day to baking organic yummy treats. This is

something that gives me joy and relaxes me. Being in the kitchen making delicious creations with love.

Then I wrap them up in beautiful gift boxes and give them to family and friends.

How can you share your love this holiday season? Think about what connects you to what matters and

less about what you think you "should" be doing.

Love equals joy equals little stress. Let your love flow! Happy Holidays! Miriam Goldsmith

(Continued next page.)

Wisdom from other great experts on stress-free living: continued...

7. Learn to be in the world but not of the world. Observe the

body going through its motions, and the mind going through

its desires, wanting to control, attachment to outcomes, and

expectations. As an observer in the play, and as an observer

of your ego being an actor in the play, the stress melts away.

A tall order, what I am suggesting, but the only game there

is. Miles Kierson

8. Yoga, I believe is the best way to work on our mind and

body. Practicing on a regular basis brings great results. I do

Kundalini Yoga, and can guarantee that not only stress is con-

stantly kept at a very low level, but energy is increased.

Carla Benedetti

9. "Have (genuine core unbranded) Faith" - Secret to happi-

ness - Secret to optimal use of resources when faced with un-

certainty. Andrea Moretti-Adimari

10. Active meditation is the key to being stress free, be it cy-

cling or walking, running or dancing. You focus on the activity

at hand and the meditation becomes an automatic state.

Mark Smith

11. Instead of spending every free moment shopping and trying to figure out what to buy, send a note

or give an envelope to your friends/family and tell them that this year in their honor, you have donated

money to the local soup kitchen or a homeless shelter. They may be happy and relieved not to have

"more things". You'll save time and reduce stress. It may be the start of a new tradition, rather than an

ever escalating tradition of spending. If you must gift, then make something, bake or give a certificate of

time (babysitting, a drive to the airport, shoveling the walk, etc... Margot Larson

12. Tips for remaining stress free from Helen Roditis:

1. Simplify your plans and decor during holidays. Doing less means you can enjoy each activity that

much more.

2. Stop giving a gift to everyone you know. By prioritizing you can make gift giving a genuine loving ex-

perience. Consider picking names out of a hat with your family/friends and buy for that one person. The

gift could also be something you can do with your talents rather than buy. Any gift giving money or time

left over? Consider making a donation in cash or in-kind.

3. Take time for yourself. Give yourself the gift of contemplation. Think about what you want more of in

your life. Write it down. You will be amazed at how writing will help lock it in and have you step into ac-

tion.

4. Give thanks for what you have in your life right now.

13. Proper nutrition and nutrients are key. So many of my clients eat poorly and use caffiene for fuel. By

making some changes in nutritional habits, they have increased their capacity to handle stress. Tawny

Lees

14. It's all about preparation and planning. Compile a list of everything you THINK you need to accom-

plish over the next few weeks - EVERYTHING no matter how big or small. Then with your calendar in

hand start to break that list down. First put the things on your calendar that you truly want to do - it is

your life! Then just start moving on down from there, what can you delegate, what can be shared, what

are you just not going to do - the choices are yours. Kathleen Hennessey Buchanan

15. Practicing Deep Breathing Clearing Away the Clutter Mapping Your Support Circle Visualizing Future

Goals/Success Flipping the Script - Self-Talk. Colette Ellis

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16. Being stress free at the festive season is important. Don't overspend. Remember, people will love

you more than the gifts you bring and the food you buy. James McGinty

17. My tip for staying stress free is to stay committed to your exercise program, each and every day, if

only for 10 minutes! That means staying 'true to you'! Pat Mussieux

18. First of all, stress free not only for the holidays, it must be applied every day. When needed, put an

Out of Order sign, give yourself time to think, pace yourself & don't be afraid to say, I can't, may be

later : ) Good day everyone! Ira Weil

19. Tips to Survive & Enjoy Your Next Holiday Party from Colette D. Ellis

So, it‟s that time of year again – holiday parties sponsored by companies and/or professional associa-

tions. With good sense and foresight, these events can be excellent venues for you to demonstrate your

competent advantage.TM

Here are some tips to help you be the "life of the party," but NOT the subject of post-event gossip.

Before the event:

Get a feel for the mood and expectations for the party. Do people dress up or is business attire more ap-

propriate? Regardless of the official attire, you should always dress to impress.

Will there be any announcements or formal activities? And, if so, when will they occur? The last thing you

want to do is stroll into the room just as your President or CEO is making his/her holiday toast!

During the event:

Watch your food and alcohol consumption. Have fun, but be careful not to overindulge. This is NOT the

party for you to demonstrate how many tequila shots you can drink or how many cocktail shrimp you can

eat!

Take notice of who attends the event. In addition to chatting with coworkers, look for ways to informally

connect with managers or executives. It‟s not necessarily the place to give a long speech about why you

deserve a raise or promotion. However, you should always be prepared to give a 30-second pitch about

your role in your organization. Be sensitive to their desire to talk about business. Parties can be great

occasions to discuss hobbies and other interests that identify otherwise unknown commonalities.

Be aware of your surroundings. Take notice of when the party starts to wind down. Why? Well, do you

really want to be around when the cater waiters are clearing the tables and putting up chairs? Remem-

ber, you don‟t have to go home but …

After the event:

Make sure you have a safe mode of transportation for the evening.

If you do happen to connect with a new colleague, make an effort to reach out via phone or email within

a couple of days. Expanding your network at holiday parties is a great way to leverage your competent

advantage.

BEST WISHES FOR A HAPPY HOLIDAY SEASON! Colette

20. Ask yourself, “Will it matter next Tuesday?” In other words, how big a deal is it anyway? Is it life-

threatening or devastating? Learn to categorize your stressors. Then, like any good planner, focus on im-

portant issues and leave the lesser ones alone. Ruth Seebeck

21. The greatest power for life grows out a constant attitude of GRATITUDE. Give Thanks every spare

minute, every day, in the morning, at bedtime, at mealtime. Just give thanks to everyone and to the

Eternal source of power all the time. Let that sprit of thankfulness pervade all that you do, think, or say.

Marion Smith-Waison

(Continued next page.)

Wisdom from other great experts on stress-free living continued... 22. Handle the suppression by:

1. understanding why others suppress you

2. identifying the suppresses in your immediate environment

3. handling them through a communication process that makes you more cause over them and less ef-

fect to them and their actions

Brenda van Straaten

23. Say YES to saying NO. Our lives can become hectic and unbalanced because we say yes to practi-

cally every request and situation in our lives. Give yourself permission to create more harmony in your

life by saying yes to saying no: No to additional activities, no to the things you are not passionate about,

and no to your negative, judgmental and non-supporting thoughts. Jeanette Eleff

24. What is stress? When do you feel stress?

I feel stress when I didn‟t say no and I have to do something I don‟t want to do only because I had de-

cided to say yes instead of no. So the closer you are to yourself, the more you love yourself like you are,

the less you will do something because you should do it. If you feed the love you need inside you, you

want have to find it outside. So you will be free and in peace with you and full of energy. This emotion

will help you to make the wright choices. You feel freedom and harmony. All the things which have to be

done, you will accomplish easy because you have so much energy. Treating yourself as you need and as

you deserve to be treated, will increase your inner energy and strength. Regina Maurer

25. Following those memorable words we've heard from family members to celebrities, one of the most

powerful ways to reduce unhealthy stress, any time (including any holiday period) is summed up by say-

ing three words . . . No, thank you. More often than not, we bite off more than we can chew. We say yes

to things we are unable to adequately do. When our word (our yes) does not match our deed (our ac-

tions related to that yes), STRESS blossoms. Any time you're invited to do something, be somewhere,

make a commitment, double check your calendar, your energy and your resources. When you say yes,

mean it. Otherwise, gracefully decline. I often decline by saying, "You know, I must say no to you. When

I say yes, I say yes knowing I can do what I say. I'm sure you enjoy people who do what they say versus

saying yes then disappointing you - right? If I can say yes to this in the future, I'll be in touch." Soul

Dancer

26. Unplug the tv! Veronica Raya

27. Start your iPhone by laughing pleasantly every time. Dr. Rekha Deshmukh

28. Surviving Christmas in an Economic Recession 6th Edition by Larry Beckstead

There is less than a month to go and some people are already feeling the stress of the holidays. How-

ever; with the economy in a state of world recession, many people might be feeling less than celebra-

tory. So, before you drive yourself crazy trying to keep up with the Jones‟ let me share some holiday sur-

vival tips with you.

Celebrating the Christmas season “North American Style” has become a season of gluttony and greed

and trying to satisfy everyone on your list may leave you feeling more like Scrooge than Santa, espe-

cially during an economic downturn. If you are among those holding the purse strings a little tighter this

year, I have some advice to share. Christmas need not be about how many things you can stuff in a

stocking. In fact, it need not be about material things at all. Holidays are about getting together and

sharing good food with family and friends. It‟s about recalling and creating fond memories with those you

love. It‟s about reuniting and enjoying each others company and it‟s about teaching little ones the true

value of what is most important in this world. Commercialism tries its hardest to pressure you into pro-

viding for and fulfilling that wish-list your child or sweetheart has come to expect. Still, the newest and

latest gismo will not do much to replace the love and attention these wanting recipients really need.

However; if you are of the mindset that the bigger the gift the more love is associated with it, you may

miss the deeper message here.

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If, on the other hand, you are looking for a Holiday that doesn‟t come with a big financial obligation yet

creates a huge emotional payoff then why not plan a theme based on an “Old Fashioned Christmas”: a

time of hand-made cards, where the present was in the thought and the gift was in the companionship of

the day; a time where people came together and were content in knowing they had each other, a time

when people cared more about people than things! I wish you a wondrous, safe and happy holiday sea-

son. With love, Larry I welcome your comments and feedback. Discover Your Purpose ~ Unlock Your

Potential www.deeponpurpose.com

29. Listen to your energy, stress increases as our

energy levels decreases, so continually keep in

touch with your energy, ask what is it telling me

now and act on it's response? Adrian McGinn

30. From Dr. Margery Miller

1. Do not wait for invitations to get together with

others. Initiate some low or no cost activities

where you invite others to be with you.

2. Take time to so things for others. Volunteer at

a Soup Kitchen, deliver blankets to the homeless,

and do other service activities. It really reduces

stress to know you have spent time to help oth-

ers.

3. Ask for help! It always seems easier just to do

things yourself. It takes away the need to explain

the details to others. However, that kind of think-

ing can only lead us to a stress filled holiday and

life. Even young children can be an enormous help

if you stop worrying about perfection and how

long the task will take. While they are helping

with one task and feeling good about their contri-

bution to the effort, you can stay busy with an-

other simple task, working alongside of your

"helpers."

4. Reframe your situation. All alone and lonely be-

comes time to concentrate on yourself; feeling

rushed and pressured can be turned into a feeling

of excitement and anticipation; shopping for holi-

day gifts or related purchases can be seen as an

opportunity to walk around the mall, burn a few

calories, and a way to exercise your budget skills.

Challenge yourself and make it fun!

31. Remaining stress free may not appear to be an easy task and, amazingly enough, it is quite simple.

Welcoming all of what Life serves to you as it is, without judging it opens within you heart acceptance

and dramatically diminishes stress. Try it you only have stress to loose! Marguerite Massicotte

32. For the holiday season: Count to ten before you pick up any item as a gift for someone and breathe

deeply three times before you head to the register to purchase. Hillary Hutchinson

33. There are many effective alternative stress reduction techniques and finding the right one for some-

one is a matter of two things in particular: 1) finding one that suits their personality; and 2) finding one

they'll stick with over time. This said, maintaining a gratitude journal is one of my favorite strategies for

reducing stressful feelings. The worry and anxiety melt away as you begin to reflect on the things in your

life (no matter how small!) for which you are grateful and jot them down on a page. There is even scien-

tific evidence to support that this positive psychology practice is the most effective in creating happiness

in one's life. So find a journal and make it your own, find a moment in each day, and give thanks for

your blessings. Carolyn Sullivan (Continued next page.)

Wisdom from other great experts on stress-free living continued... 34. Take a walk outside, pet a dog,cat or a horse! Shut off the radio in the car and breathe. While lying

or sitting close your eyes, take 3-5 deep breaths into your belly, feeeel your body sink into the chair or

couch/bed. Imagine turning the on switch of your brain and busy mind to OFF. Every time you notice

your thinking, turn the switch and feel your body....know that all is perfect in each moment... Monique

Morimoto Flaherty

35. Remember folks we need some stress to stretch us and fulfil our developmental urge. Stress free

should not be a goal rather a discussion on level of stress, our perception or story about stress and re-

maining centered in times of excessive stress. Niall McShane

36. We need no stress to reach our goal if our goal is to live a happy life - Stefan Streitferdt.

"Happiness through StressFREEDOM" was the guiding principle of Europe's probably most successful phi-

losophical lifestyle movement that flourished for 800 years unchanged (roughly from 300 BCE till 500

CE), Epicureanism.

One of their practical instruments was the cultivation of gratitude It was due to teachers, Nature, friends.

It was extolled as a preserver of youth, as a healing influence in sorrow, as a preventive of vice, and a

means of robbing the grave of its victory.

In relation to happiness, the goal of living, it functioned as a chief coefficient, just as ingratitude was a

chief cause of misery. They knew that "it lies in our power to bury unhappy memories in everlasting

oblivion and to recall happy memories with sweet and agreeable recollection."

The habit of ingratitude creates an opening for fears: "The life of the fool is marked by ingratitude and

apprehension; the drift of his thought is exclusively toward the future." Even gluttony is linked with in-

gratitude: "It is the ungratefulness in the soul that renders the creature endlessly lickerish of embellish-

ments in diet." The argument here subsumed is that gratitude is due to Nature for rendering the necessi-

ties easy of acquisition, the luxuries difficult. . (Quoted from "Epicurus and His Philosophy" by Nor-

man W. DeWitt)

37. Re the comment "we need some stress to stretch us", I think we

need external challenges in our lives, but if our reaction is stress, it's

time to take a different perspective, see it as an opportunity to learn,

and get "excited" about the challenge. (Stress drains us, but excite-

ment energizes).Jane Miller, BSc, PhD, ACC

38. ...after all stress is just a state of mind and I do feel that some

people wallow in it enjoying being stressed it is part of their identity.

If we actively avoid stress we are happier healthier and much more

productive. So come on everyone let us work together to rid the

world of thinking about how stressed they are and move them to fo-

cus on the good things in life. Carol Black

39. My father used to say to me every day, "Don't be miserable; too

many people are better at it!" Great advice. So, the second I feel

even a tinge of stress, I remind myself of three things (1) there are

so many people worse off, so cheer up, (2) being stressed is a

choice, (3) getting stressed makes things worse, not better. Clinton

Wingrove

40. An attitude of gratitude will automatically slow one down long enough to pause and disrupt energy

drain. Helga Matzko

41. Using GAP & AGAPE techniques developed by Tom Stone, I quickly find that peaceful place inside

where nothing is lacking. Pamela Michell

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Stress Free Exercises From Experts:

1. When I am highly stressed about work, I mentally wall off

some of the stress energy and focus it on "moving the ball."

That is, I identify one small step that will move the ball in

the direction of work success ... and I take it within 2

hours." The step could be "one extra phone call" or one ex-

tra letter in the mail ... or one extra task completed. After

that one step is taken, I give myself permission to suspend

work stress for the day ... "I have moved the ball and I am

no longer eligible for work stress today, thank you.!" Move

the ball five times in a week and 20 times in a month and

see real progress toward work success ... and enjoy at least

20 periods of glorious time in which work stress is not al-

lowed. Just move the

ball ... !! Dutch Holland

2. Take a Mindful Moment - it'll ground you and help you create a sense of spaciousness in a busy sched-

ule. Stop what you're doing, focus on the feeling of your feet in contact with the ground. Follow your

breathing for five breaths in and out, being conscious of the movement in your abdomen. Then resume

your day! Chris Bowles

3. Collage your stress-have fun with it take a drive at night to look at the lights-oh and ah like you did as

a child. Deborah Abram

4. When you are in stress you forget the resources and skills you have and become very reactive. Some-

one that's reactive will make mistakes because they are taking action on anything that Seems to work or

fulfill the need. Only creating more stress.

Sit quietly for a moment and take inventory of the skills you have and the resources and knowledge you

possess. It's eye opening and by doing this you will feel more empowered and your stress level will de-

crease so you can make more logical decisions and feel more In Control of any situation.

Linda Napier

5. Spring out of Stress - ELIAS SCULTORI

Stress is part of life and some folks do advocate that in lower levels it may be even a bit beneficial to

our own survival. However, we all know that too much stress is extremely detrimental to our health and

wellbeing. Here are some of the elements I work with my clients when trying to chill out and normalize

the level of anxiety.

Exercise

Oh, yes! You‟ve heard it, haven‟t you? But you still haven‟t done much to increase the amount of exer-

cise you do on a daily basis. It is time to put on the sneakers and go for a walk, join (and go to) the

gym, open your yoga mat, move your body in some fashion. Aerobic exercise, yoga and pilates are

proven ways you can decrease stress hormones like cortisol and increase endorphins (your “feel good”

chemicals). It will increase your energy, help you loose wait and harmonize your overall relationship with

your body. But remember, you‟ve got to do it on a regular basis. One hour of exercise once in a blue

moon will not do much. It does not need to be like you are training for a marathon, but most importantly

it needs to be periodic and consistent.

Nature

It is getting warm outside. Get out, go smell the flowers, touch the trunk of a tree, walk barefoot on the

grass, feel the gentle sunlight hitting on your skin. For me, there is nothing better for a stressful moment

than when I come a bit closer to nature. It reminds me of what is important, what is simple, what is

pure. Even if you think you don‟t have enough time to spare, open the window of your car and enjoy the

breeze. If you are walking down the streets, look up and notice the sky. Take that moment, as brief as it

may be, to step out of your routine and reach out to the peace of nature.

(Continued next page.)

Stress Free Exercises From Experts continued... Diet

Another one you‟ve heard over and

over again! But it seems to me this

is one of the hardest to grasp. We

know the concept, but we have a

hard time putting it into practice.

So much is involved when it comes

to food -- culture, science, feelings,

body-type, body-image, habits. It is

a lot to handle and the learning

curve can be steep. I would suggest

one simple approach. To start, for-

get the calories, forget the fat, but

focus on the quality of food to

dump inside your body. The more

processed food you eat, the harder

for your system. Try to eat more

natural foods. Read the labels. If

you cannot pronounce what is in

there, don‟t bring it home. Be care-

ful with hormones, antibiotics and

other chemicals. Try to eat produce

that was grown as clean and natu-

ral as possible. Increase your daily

intake of fruits and vegetables --

the real ones, forget the “fake”

vegetable ingredients. Avoid exces-

sive amounts of caffeine as well,

which has been shown to increase

anxiety.

Sleep

It has been said that approximately 60% of people who are stressed don‟t get enough sleep. Our culture

is increasingly overestimating the importance of sleep. More and more I hear people almost bragging

about the little amount of sleep they get every night. It seems that in order to boost our reputation as

hard workers and committed individuals, we need to tell everyone how little time we have “spared” to

give it to sleep. Nonsense! Every adult human being needs 7 to 8 hours of sleep per day (and don‟t come

with your theories around this). If you don‟t get at least this amount, you are sleep deprived and there-

fore you are increasing your chances of feeling even more stressed out besides decreasing your level of

productivity. Turn off the TV, cancel some appointments, call the nanny -- go to bed early! Find a sleep

routine that works for you and make sure you cherish your ZZZ‟s.

You

More than anything, make time for yourself. It is so easy to get drowned by all the demands of our daily

routine. We barely blinked and the day is over, without us having had the time to do anything that was

really nourishing to our souls. My advise: if it is that hard for you to stop for a moment and take care of

yourself, put it on your schedule. Make sure you set aside a block of time when you will be able to read a

great book, take a bath, go for a walk or simply sit quietly in the dark. Treat yourself as a human being,

not as a machine that is on the go all the time. Remember that if you don‟t have YOU, you don‟t have

anything. If you don‟t take care of YOU, nothing else really matters, simply because YOU (physically,

mentally or emotionally) will not be there to do anything. Listen to what your body, your heart, your

spirit is telling you. Nourish your most valuable asset -- YOU.

The demands of our modern lives can become a huge burden and throw us out of balance without us

even noticing it is coming. Make sure you pay attention to the level of stress you have daily. Notice how

you react to what is happening around you and take the steps necessary to remain centered. Nature is

bursting all around us right now. Let us together embark in this moment of life and embrace a new day.

-18-

6. One great way to calm the nervous system is by doing a "hook up" developed by the won-

derful folks at Brain Gym.

Essentially it is sitting and breathing quietly while one's ankles and wrists are crossed:

-- In a seated (or standing) position cross one ankle over the other.

-- Then extend the arms. Cross one wrist over the other while slightly rotating the arms so the palms

face each other, and then intertwine the fingers so the palms come together and the hands are clasped.

-- The clasped hands can rest in the lap, or be curled up under the chin.

After a few deep breaths, the stress seems to melt away. It works beautifully!

Suzanne Finder

7. My favorite holiday de-stressors are reverting back to my childhood. When I was younger I loved tak-

ing a walk and running through the piles of brightly colored fallen maple leaves. I still do. So if you see a

middle aged woman, running and kicking through the fallen leaves, scarf and mittens on, drinking hot

chocolate with mini-marshmallows, and a big smile on her face, say hello, and smile back. Patty Hed-

rick RN

8. Hello! Something easy I share with my clients and do for myself, is to suggest putting a note on my

desk or wherever I am a lot of my day that says" Where are you in this moment, How do you feel?

BREATHE" It's a simple reminder to check in with yourself during a hectic day and de-stress by bringing

in awareness and breath! Simple but amazing! Tammy Medsker

9. Take time for your self. Give yourself 10 minutes to 2 hours. Slow your mind down by breathing. Tune

inward. Breath slowly, deeply and gently 3 times with your eyes closed. Embrace your emotions as a gift.

Recognize your feelings are messages from your soul. Journal or contemplate and allow the gift to be re-

vealed. Offered by Coach Laura Rubinstein, CHt. www.TransformToday.com

10. I finally figure this out the year that I had pneumonia right before the holidays watching a flock of

geese. My tip is to remain stress free by rotating the "point" position! As the point goose begins to feel

the slightest fatigue, he floats to the back of the flock formation and glides while another steps up to

take the lead! Relinquish the lead and watch as others step up and into it with grace and elegance while

you take care of you supported by their air beneath your wings. Ann Farrell

11. Recommendations for remaining Stress FREE from Michele Jenkins

a. Get the creative juices going. In these tough economic times, what are you really good at? How are

you unique? What can you contribute to society? Spend 15 minutes a day for several days brainstorming

ideas on how you can turn tough times into prosperous times and take action on your favorite idea.

b. Turn off the news for 1 week. That means ALL news. Internet, newspapers, TV, etc. Notice how the

detox changes your outlook on life.

c. Go 24 hours without complaining about anything. If something goes wrong, resolve to make it right,

and move on. If you catch yourself complaining start over until you go 24 straight hours. Then repeat.

d. Evaluate your friendships. Make sure the people closest to you help you grow, feel good about your-

self, are positive, and support you. Who you spend time with is who you become.

e. Focus on TODAY- tomorrow has enough trouble of its own. Speaking of TODAY, what can you do today

that you keep putting off? What's one massively important thing that could change your life if you just

DID it? Go do it. Now.

f. Smoke without the cigarette. That's a fancy way of saying, breathe. Have you noticed that smokers

take deep breaths in, and let deep breaths out, and it's very relaxing? Try it, without smoking. Do this

several times a day. You will find it feels great and really opens up your mind.

g. Dance. Dance around your house, dance in your bedroom, dance naked, go salsa dancing, whatever.

But dance. Dancing changes your physiology in a drastic way and shifts your energy level almost imme-

diately.

(Continued next page.)

Stress Free Exercises From Experts continued... 8. JUMP out of bed. And then spend a few minutes in gratitude for the new day. In the shower, brushing

your teeth, etc. Think about what you are grateful for. Notice how the gratitude ends up staying with you

through the day.

9. Be good to yourself. Eat well, exercise at least 30 minutes a day, talk to yourself all day long (in your

head or out loud if you prefer) like you would talk to your best friend, get regular chiropractic adjust-

ments and massages, drink 8 glasses of water a day, and get 7-8 hours of sleep when possible. Your

mind will be more alert when you are working, if you do these things. If this is too overwhelming of a list,

start with one thing you aren't doing, do it for one month and when you feel it's a habit, start something

else.

10. Laugh every day. If you aren't laughing, life has gotten too serious. Be joyful, and joy will come back

to you.

12. For remaining stress free? I would plan not to be! I would pretend stress was an invited guest

to my party. I would welcome him/her with open arms, smile broadly, and accept whatever gifts were

offered. Maybe I would notice the oportunities for patience, understanding, and the wisdom to know that

my party pants might choose to morph as I went with the flow. And the gift of stress? Knowing the

package I may open is entirely different than what I had planned or hoped for. After all, isn't surprise

part of the fun? Judy Krings, PhD

13. Breathing technique: Take 3 long deep breaths Feel your feet, feel your toes Feel your calves, feel

your thighs Feel your pelvis, feel your abdomen Feel your chest, feel your neck Feel your fingers, feel

your hands Feel your arms, feel your shoulders Feel your jaw, feel your eyes Feel your back Repeat 3

times in a row Repeat 3-5 times per day. Monica Thakrar

14. The brain soothes itself through rhythmic activities - it's the same root reason why babies do things

over and over, and why music is soothing. The brain moves from chaotic beta waves to smoother alpha

waves as a result. So, find things you can do over and over. Doodling for 3 minutes, a rhythmic chant

you do in a whisper 20 times, massaging your hands in circles, etc. Ravi Rao

15. THE FOUR TEMPTATIONS * Self-Generated Problems and Stress Our favorite patterns of living,

working and loving give us considerable pleasure. We feel like our true selves, doing what comes natu-

rally. The temptation is to experience this pleasure wherever and whenever we can until we are over-

loaded and stressed. Compared with all the events around us which cause stress and we cannot control,

the four temptations are a source of stress we can control. There are four temptations:

HELPING: Giving our all with high standards, trying to be a worthy and helpful person.

DOING: Taking what we need to get quick results and moving on to the next challenge.

THINKING: Holding on to what works and planning future effort a step at a time with facts and figures.

PLEASING: Dealing and compromising to keep things running smoothly and influencing people with a

light touch. For example, the pleasure in our patterns may lead us to seek responsibility and work harder

than others to meet our high standards, while helping others to do the same. Or, we can get quick re-

sults with a challenging project never done before, rallying and directing people to get behind it. Some of

us get pleasure from laying out a plan with alternatives based on what worked well before, and with a

timetable for each step of the way. Others may find pleasure in smoothing over tense situations with a

light touch and finding ways for everyone to compromise, especially when all are pleased with the solu-

tion and us.

Those are some of our tempting pleasures. That‟s us. We love it! Therefore, why not do as much of it as

possible? It‟s so confirming and pleasurable. Ah, but gluttony is our undoing. There can be too much of a

good thing. Our pleasure can be someone else‟s displeasure. Others can sense the self serving nature of

our efforts and feel put upon, and react negatively to stop us. What‟s more, perhaps the task at hand

does not require so much hard work, quick action, extensive analysis, or that much compromise. What

comes naturally to us may not be what is naturally required in a particular situation. Nevertheless, we

pour our time and energy into it, often letting other projects pile up.

-20-

But because our favorite patterns give us such pleasure, we don‟t think twice about whether our actions

can lead to overload and stress. Pleasure wins out. We have also created stress by reducing the time we

have for our many other pressing responsibilities. Underlying time management is managing the tempta-

tions. Stress reduction will follow.

Copyright © 2009, Stuart Atkins, Ph.D. *Life In The Stress Lane, by Dr. Stuart Atkins, Ashford Publish-

ers, Beverly Hills, 2009 Ca.,2009, www.stresslane.com

16. The Inflection point for building stress is within one's mind. Coaching a coachee to control

one's attitude towards his/her environment, be it dealing with ambiguity or aggression is one powerful

method I've often used to help clients build their capability on managing stress. The coachee is helped to

delve on the probability of taking positive actions. This new wiring is followed up with learning about it's

impact and reinforcement of taking on more positive actions leading to it's own Domino's effect. As al-

ways, while it is the coach who brings the expertise to build a structured intervention it works best where

the coachee develops a deep desire to bring this change. Cheers! Bomi Manekshaw

17. Take a Mini-break

When You're Getting

Crazed - When you find your-

self starting to lose it, or butt-

ing up against your own rigid-

ity or circular thinking, take a

quick break. Step away. Go

outside for a walk, do some

guided imagery, snuggle your

favorite toddler, play some

music, call a loving friend or

do a couple of yoga stretches.

Five minutes of conscious

AWOL can clear your mind and

give you back your perspec-

tive, flexibility and common

sense. Blessings from Rev.

Dr. Louise-Diana

18. Suggestions for re-

maining stress free:

1. Take the word "stress" out of your vocabulary - the more you use this word, the more it will manifest

in your life!

2. It's the little things that matter - practice breathing when you're at a red light or when you're doing

the dishes. Carving out an hour a day may seem overwhelming and not realistic, so find little points

throughout the day when you can incorporate breathing and meditation into your daily routine.

3. Connect with nature - even if you can't get outside. Post pictures in your office or home of beautiful

streams, the ocean, the mountains. Bring in a branch of berries or a small plant into your office. Take a

walk when you can but don't beat yourself up if you're not able to take a nature walk daily...again, incor-

porate small things into your life.

4. Appreciation - appreciate the little things - the warm bed, the sunlight, the crunching snow, the cook-

ies baking, the children's laughter. Do this as often as you can!

5. Create space - clear out clutter, donate items in your garage, organize your desk, clean out one closet

- create space so that joy and appreciation and laughter and good stuff can enter. Inya Chehade

19. There are 2 different stress levels in ones life, the good stress and the bad stress. Example of good

stress is getting married, the excitement and preparations. The second stress (bad ), is when your health

or someone you love is suffering. There are the emotional stress on the other hand that we can take full

control of is when we react to things rather than take full responsibilities of what it comes in our lives. I

find the best and fastest way to getting off a stressful situation is by taking 3 deep cleansing breaths,

take few moments for yourself and then let it go.

Elizabeth Mansur, Health & Wellness Coach

Turn Stress Thoughts into Best Thoughts & Beat Holiday Blues By Patt Hollinger Pickett, LMFT, CPC,Ph.D. www.DrCoachLove.com

Stress. We feel it. Sometimes we even need it. But can we beat holiday blues to enjoy this season more?

What is the source of all that stress anyway?

Holiday stress is anywhere you find it--- in the broken heirloom tree ornaments or china, lumpy gravy,

difficult relatives, not enough help with preparation, frustration with seasonal commercialization, tightly

budgeted presents that may disappoint, multiple conflicting family invitations, reminders of our loneliness

or disconnection, and the special loved ones not present to celebrate with us. We can also feel stressed

without identifying a cause.

The key is to fully own our stress. Through that embrace, while we cannot control external stressors or

avoid stressful thoughts, we can turn our stress thoughts into our best thoughts and action. Here are

some ideas:

1. Place that ornament and plate broken into 1 million pieces on the floor into a zippered plastic bag. Re-

tell the story for years of its origin and specialness.

2. Donate to charities and homeless shelters in place of gifts to friends and families. Volunteer your time

for a worthy cause.

3. Form a volunteer committee and delegate preparation chores for the family get together.

4. Surprise that "difficult relative" with a special and unexpected mystery present this year. Or just give

them the space they need to be difficult--- without you involved. Just breathe and let them go.

5. Create playful traditions around good gravy/ bad gravy tales for the young to retell for generations.

6. Honor the dear departed relatives or the family soldier overseas through sharing wonderful best

memories of that person through storytelling rituals.

7. Translate holiday stress and blues into a time of connection and renewed communication. E-mail, text,

and free long distance calling certainly make it more doable.

Turn your stress inside out this year. You will find a nugget of golden opportunities for warmth

and connection

Just what is stress and exactly how does it affect us? By Grace Allison

Stress is one of the most often-used words today. But just what

is stress and exactly how does it affect us?

Let us begin with the definition of stress. Stress is a response of the

body to stimuli. Noise, or heat or cold are not stresses. This means that

if your neighbor is playing his stereo at full volume, but you have ex-

cellent earplugs, there is no stress. There is stress only if you respond.

The impact of any event or stimulus depends on how you respond (or

don‟t respond) to it. Events that create stress are called stressors.

Many people think that all stressors come from outside ourselves. In fact, stress-producing events can be

internal and external. Internal stressors include the condition of our body chemistry, brain function, fa-

tigue, attitudes, emotions, and thoughts. External stressors are the outside events, people, situations,

finances, love, etc. The distinction between internal and external stress is critical for two reasons:

• One can control the internal cause of stress.

• By correcting the internal cause of stress, adaptive energy is made available to handle external causes

of stress.

-22-

In fact, that is the only way to improve one‟s ability to cope with events from outside over which one

has little control. That is why religions have suggested attitudes of gratitude, grace and faith, in order

to handle difficult situations. These attitudes are useful because they reduce one‟s susceptibility to ex-

ternal stress-producing events.

Natural healing procedures are used to reduce internal stress. This stress maybe due to vitamin defi-

ciencies, the presence of toxic metals, infections, structural imbalances, energetic or emotional block-

ages, and other conditions. Correcting these internal stressors increases energy levels and enables one

to better cope with external events.

Some people are under the misconception that all stress is “bad”. Nothing could be further from the

truth.

Dr. Hans Selye, who originated the stress theory of disease, wrote a book entitled “Stress without Dis-

tress”. He explained the idea that certain kinds of stress are essential for health. These range from

physical exercise which keeps our bones and muscles strong, to mental stress or stimulation which

keeps us mentally alert, and appears to help avoid senility. Physical and psychological healing therapies

intentionally apply a „positive stressor‟ to the client in order to assist healing. The „good‟ stressor may

be a chiropractic adjustment, a massage, a new diet, vitamin supplements, or spoken words. These

may be felt at first as stressful, but if applied correctly result in a positive change. Because stress is a

response that depends on how one reacts, the same event may cause in one person, but cause no

stress in another. For example, one person may adore being around cats, while another person is aller-

gic to cat hair and feels miserable around cats.

The simplistic example illustrates the principle that the stress response is individual, depending on what

each person responds to. One‟s physical or psychological make-up can protect or make one vulnerable

to particular events. Of course, some stimuli affect everyone – starvation, radiation, cyanide poisoning

– although individual variation exists to some extent in these instances. In a sense, we define ourselves

by what we respond to; whether it be famine in Ethiopia, the stock market, sports scores, a bird sing-

ing, a sunny day, etc. Many times in order to achieve health and happiness, what must change are the

events that we respond to. We tend to become like that to which we respond. The person who re-

sponds to the TV news tends to be shaped by that stimulus.

Another is more shaped by what his friends tell him. Becoming a mature person involves finding those

situations which are healthful stressors for us, even though they may not be ideal for another. Much

disease and unhappiness is produced because we either conform to or rebel against the dictates of par-

ents and teachers as to how and to what we ought to respond.

A type of stress that is not often discussed is spiritual stress. A spiritual stress is one that causes us to

change or adapt in a way that improves our character and makes us a better person. For example,

some people respond to truth. They seek the truth in their activities, and they guide their life by it as

much as possible. Responding to the truth is a powerful positive stressor. It can certainly cause some

upset, as people and events are revealed for what they really are. But it leads to an enhancement and

strengthening of character as long as one seeks and follows what is revealed as truth.

Many religions recommend techniques such as prayer and meditation. If practiced correctly, these ac-

tivities as stressors that increase self-discipline, awareness and deceptiveness to the truth. Taking full

responsibility for our actions, responding to our conscience, and doing what is correct in every situation

no matter what the consequences, are other positive spiritual stressors. Potentially harmful stressors

include doing what is expedient, what „feels good‟, or setting out to please people.

In summary, stress is not due to events, but to your response to events. Most response is conditioned.

This is why you feel trapped by stress. If you correct internal stressors (imbalances inside the body and

mind) you will be more able to handle all kinds of external stress. You always become like that to which

you respond. You can choose to respond to „positive‟ physical, emotional, and spiritual stressors that

have powerful beneficial effects on both mind and body.

Grace Allison is a successful wellness, business development and marketing coach. Contact

grace_allison@yahoo.com for more information regarding her health and wellness practice.

Thoughts for the New Year

How We Sculpt the Clay of Our Future Self by John Christensen

The boiling sun caught the flash of motorcycle chrome as it barrelled

across the Arizona dessert destined for California. The bike was no match for the searing heat rising from the highway. The oil evapo-

rated quickly, over-heating the engine. The bottom end of the motor exploded, spewing a collection of engine parts hop-skipping over the

pavement.

The motorcycle had been a reliable companion for months as I

made my way through Mexico on a sojourn to British Columbia. By the time I hitch-hiked the rest of my journey to Vancouver, Canada, my money con-

sisted of pocket change. My only choice one evening was to sleep on a park bench whose rights had been claimed nights earlier by another individual who became very

annoyed at my intrusion.

My life wasn‟t determined or defined by that incident many years ago, but it was influ-

enced by it. On our ride through life we straddle a number of different truths. There is one truth that is happening to our reality at the moment. This is a very powerful truth

which can have an overwhelming imprint on how we feel about ourselves and where we end up. For example, if I accepted the reality that this could be the drift of my life as it

was lived that night, the direction of my future might have taken a different turn. But pushing to be heard through the discomfort of that night, was the voice of my inner

truth. I assured myself that this wasn‟t who I was or what I would become. The experi-ence was only a seed planted in my history that would lead to who I would grow into.

Deep inside everyone is an unseen universe of accumulating intellectual thought, for-

mulating and shaping a path to your destiny on your behalf. Every personal decision

and experience influences a recalculation of the options your internal GPS maps out in defining the possibilities of your future life circumstance. There‟s always a plan at work.

The difficulty is, the emotionally charged landscape in which we live day to day doesn‟t really connect us with the gathering wisdom contained within our internal mapping sys-

tem. We are too overloaded with the challenges of our external world to hear this wis-dom – or even know it‟s there.

The velocity of life messes with our mind, diminishes our ability to think straight and

violates our expectations of our potential. Economic stresses have the knack of eroding that piece of our brain, called the prefrontal cortex, which we use to set goals, make

plans, visualize the unknown, solve problems and think creatively.

The ingredients that make up the spice of our life are rich with lessons, challenges,

anxieties and opportunities. Our life is always a blend of more of what we can be, than what we‟ve become. But if we‟re not aware of, or don‟t acknowledge this inner truth of

our internal compass, we can‟t smell or anticipate the direction in which we‟re headed. We think

we are becoming smarter about the world, but in the process, what‟s really happening is we‟re becoming

dumber about ourselves and the possibilities of who we could be.

-24-

We are operating with limited capacity as we begin to orphanate ourselves in the everyday grind from

our inner truth. Success can be difficult if your imagination is out of focus. The real kicker is, the proc-

ess still leaves all the important decisions in terms of where we end up, to us.

The Reality of Surviving

Every morning we wake up to a couple of interpretive environments to which we react. One is the Sur-

viving Reality which happens TO us. It is the daily spin behind how we choose to use our valuable time

and energy in just surviving our existing life. It‟s a world of learning and yearning, an augmented real-

ity that continually throws a tsunami of information in our faces. Information is a burden until you di-

gest it. Developing a vision for ourselves is so overwhelming and onerous; most individuals don‟t know

where to start so hardly ever attempt it. Sculpting our future self means managing what we feed our

minds and what we filter out. 80% of the 60,000 or so thoughts that we process every day is junk

data. We have to take the time and apply ourselves to interpret the information that will be of real

benefit to us in reaching our potential and separating the important information coming at us disguised

as urgent stuff.

The Reality of What If

The other reality is the „What If‟ Reality. This reality happens FOR us. It surrounds the air we breathe

and sits just beyond our touch. The „What If Reality‟ is inhabited by external forces which present a

passing smorgasbord of thought provoking attractions, teasing us with opportunities, risk, hope,

growth, challenges and choices. It‟s there for us to grab on to and sample the clay of possibilities that

move us towards what we could be. The „What If‟ clay has no emotion or shape until we put our hands

to it. We can take or leave what it presents, it really doesn‟t care. We have to react to it, before it re-

acts to us.

The forgiving part is, if we neglect to consider or experiment today with the possibilities contained

within the gathering clay of „What If‟ scenarios, the elements supersede themselves continually. A vast

array of possibilities and enchantment is continually being re-created by a world in constant flux.

Waves of change leave behind a high water line of personal disequilibrium distancing ourselves from

integrating the thoughts of one reality with the knowledge of the other. Knowledge and action come

together when the two realities inter-relate. In other words, to reach our true potential on what defines

happiness and fulfillment, the wisdom accumulating within ourselves about who we are from our

„Surviving Reality‟ has to surface and bond with the menu of opportunities floating about in the world of

„What If Reality‟.

Carving Your Personal Sculpture

As we live day to day, it‟s important that we guard against too much of our personal clay left in the

hands of external agendas and strangers, you‟ll end up with too much mud and too little substance.

You‟ll also live outside the awareness of yourself. But if you keep on top of yourself and translate your

experiences into feelings, the hands of your spirit will mould and polish the clay of your uniqueness.

Your thoughts become the wind and knowledge your sail.

Give yourself permission to be realistic and positive. Find a „park bench‟ of your own where you can

stop life‟s merry-go-round to reflect and regain your perspective. Don‟t bury or define yourself by one

single endeavor, you are always a work in progress. Each endeavor is just a speck of reflective gold as

you pan for a happy and fulfilling life.

We are born as a creative and choice machine. Don‟t try to qualify as anyone else but yourself. Your

thoughts and history are becoming your credentials. If you have the ability to think - you have the abil-

ity to think big! The lyrics written by the late John Denver in his song „Sweet Surrender‟ say it best, “I

don’t know what the future holds in store. I’m not sure where I’m going and not sure where I’ve been.

There’s a spirit that guides me, my life is worth living I don’t need to see the end.”

It‟s not just life experiences that matter; it‟s where you‟re headed that gives your life meaning. Raise

above your Surviving Reality. Rent some quiet time in the world of „what if‟ scenarios to get to know

and listen to yourself and make a difference in your life. Take a chance to explore. Live to ride.

Contact John at: jchristensen@sympatico.ca

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