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Anxious About Your Short Term Memory?

02/22/2014

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I often see clients who have a lot of anxiety about their memory.

It just seems that they cannot remember things as well as they used to. This lack of memory leads to high levels of anxiety as they wonder whether they may be coming down with altzheimers or some other type of dementia.

The problem is often stress. And of course the more they worry the more they stress. What a viscious cycle!

When you are stressed your body releases high levels of cortisol into your bloodstream. Cortisol destroys glucose and glucose is the brains only source of food. So if your brain isn't getting the nutrients it needs then it makes sense it will not function as well.

Add the following into your daily routine to reduce high stress levels and keep you stress resilient.

  • Exercise- Essential for brain health.  Regular exercise will reduce the levels of cortisol and send those feel good endorphines into your body. You don't have to spend a lot of time. 20 to 30 minutes a day. A nice walk before bed will also help you get a good night sleep helping you to be more productive and focused the next day. That will help to reduce your stress levels as well.
  • Practice breathing exercises. The breath is the quickest way to shift you from anxious to calm in a matter of seconds.
  • Aromatherapy- Certain olis such as lavander and chamomile have been proven to help you move into a calm state. Oils can be infused into the air, added to a bath or added to a massage cream or oil and massaged into the skin.
As a Life Coach and Stress Specialist I can help you create a plan to keep the stress gremlins away so you can enjoy more of your life! ~ Kathryn


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Are you confident?

02/18/2014

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It is impossible to be stressed and confident at the same time!
Confident and happy people tend to attract more friends, more opportunities and simply put, more of what they want. It seems effortless for them and while there may be some people who are naturally confident a good majority work at building their self esteem and confidence levels daily.

Here's what they do:

  • Spend more time with people who lift you up and less time with those who drag you down.        You know the people I am talking about. Chances are there are both types in your life. Those who always see the positive side of things and encourage you to keep trying and those naysayers who always see the glass as half empty and make sure to tell you all of the reasons why whatever it is you want in life cannot possibly happen. They are the ones who are always talking about what is wrong, with the country, the weather, their spouse or family or just life in general. You may not be able to avoid these people all together ( maybe you live or work with one) but you can limit your time with them and you can  change the subject when they go off on a tangent about what's wrong. If you are one of these people and you recognize it you are taking your first step towards a new you! Seek out people who are always positive and upbeat, join groups of people who are upbeat. Their confident and happy energy will naturally begin to rub off on you!
  • Repeat positive affirmations every day.  If you aren't used to doing this you might think it sounds silly but I am telling you it really does work to bring your energy up. I usually repeat mine when I go for a walk in nature with the dogs. Sometimes I say them in the shower and sometimes when I am alone in the car. Before I give a talk or present a workshop I always repeat positive affirmations.
  • Smile at everyone! The clerk at the grocery store, the lady standing next to you in line and anyone you come in contact with can be lifted up by your smile. When you lift up someone else you will naturally feel better about yourself.
  • Exercise  It doesn't matter what kind of exercise you choose just move! As you take better care of your body you will feel better about the way you look and feel. I recently started pilates and love the fact that it works on my core muscles. This is your power center so any kind of exercise that is focused on your core will strengthen the energy there and again you will walk away feeling more powerful and strong.
  • You may even choose to work with a life coach to help you become confident and happy!

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8 Tips For Reducing Stress

02/15/2014

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Author: Ari Novick, Ph.D.


Eight practical tips for reducing stress and anger triggers in every day life.



(1) Take time off – Take a vacation or a long weekend. During the work day, take a short break to stretch. Walk, breathe slowly, and take a day off and go to the beach, and relax.

(2) Manage your time – Set realistic goals and deadlines. Plan projects accordingly. Do “must do” tasks first. Schedule difficult tasks for the time of day when you are most productive. Tackle easy tasks when you feel low on energy or motivation.

(3) Set limits – When necessary, learn to say “no” in a friendly, but firm manner.

(4) Choose your battles wisely – Don’t rush to argue every time someone disagrees with you. Keep a cool head and avoid pointless arguments altogether.

(5) Use calming skills – Learn not to act on your first impulse. Give your anger time to subside. Anger needs to be expressed, but it is often wise to do something that takes your mind off the situation. The break allows you to compose yourself and respond to the anger in a more effective manner.

(6) If appropriate, look for less stressful job options – But first, ask yourself whether you have given your job a fair chance.

(7) Take control of what you can – For example, if you’re working too many hours and you can’t study enough, ask your boss if you can cut back


(8) Don’t commit yourself to things you can’t or don’t want to do- – If you’re already too busy, don’t promise to decorate for the school dance. If you’re tired and don’t want to go out, tell your friends you’ll go.


Ari Novick, Ph.D. is Licensed Marriage and Family Therapist and a certified anger management provider for both adults and adolescents. Dr. Novick is also an adjunct professor of psychology at Pepperdine University's Graduate School of Education and Psychology. His corporate website is www.ajnovickgroup.com and his innovative online anger management class is available at www.angerclassonline.com

Article Source: http://www.article99.com


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Having Gratitude For What Is

02/07/2014

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As an entrepreneur for the last twenty years I have found that my business goes in waves. It is either feast or famine. 

In talking to other entrepreneurs I find that this is common. When business is good it is really really good and I barely have time to breathe. I am grateful for the work but a part of me longs for a little time off also. :-)

And then it comes. The time off arrives and the first couple of days I relax, enjoying the time. after a couple of days I begin to get restless wondering when and if more work will come my way. When I first started in business this is when my panic set in. I rushed around doing everything I could to bring in more business. I was so busy doing and doing. I set up new marketing campaigns, met with  people, made phone calls and literally worked harder that during my "busy" season. I didn't enjoy the time off.

What I have learned is that when I can truly enjoy and be grateful for the gift of time I have received I move into what I call the flow. I am able to ride the waves, keeping my balance when I am on top and enjoying the ride when I am on the bottom. I have gratitude for 'what is' right now. This moment in time. After all isn't that all there really is?

Have you been given a gift of time lately?  Are you enjoying it?



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    Kathryn Watson has been teaching clients to relax and become stress resilient since 1993. Her talks, workshops, coaching and products are designed to help you move through whatever challenges life may through you.

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