When 24 Hours are Just Not Enough: Time Management Techniques to Decrease Stress

Today’s often repeated expression is that there are just not enough hours in a day to accomplish everything that needs to be done. This holds true for most people who are busy juggling the demands of a job, family, chores, and other commitments. They are constantly under pressure to fulfill all the roles that have been thrust upon them, and this leaves them vulnerable to stress. And while pressure is part and parcel of all work and helps to keep us motivated, excessive amounts can lead to stress. This undermines individual performance and productivity, and is costly to employers when the employees become ill. 1660529

We are all subjected to stress on a daily basis, largely as a consequence of modern living. The effects of stress on our bodies differ greatly from person to person, largely dependent on the amount we have in our lives and how we handle it. There are a number of health problems that can be directly or indirectly attributed to stress, which manifests itself in any number of physical or psychological symptoms. These symptoms are often ignored until it seriously affects our health and wellbeing.

Stress is basically our body’s negative response to the pressures of life. The concept of stress was defined by Hans Selye as “the non-specific response of the body to any demand for change.” He also identified the two kinds of stressors, positive and negative, which he called eustress and distress respectively. Eustress is a positive stressor that come with situations that are perceived to be happy or good, such as weddings, childbirth or big family holidays. Distress is a negative stressor derived from situations that are traumatizing or unhappy, such as the death of a loved one or an accident. But whether the situation is positive or negative, this rate of wear and tear we subject ourselves to eventually takes its toll on our bodies, and how we deal with the stress is important.

Mental Illness: Getting Our Minds Around The Facts

mental_health2May is known throughout the United States as Mental Health Awareness Month, and has been observed  since 1949. It has helped bring awareness to mental healthy issues by reaching millions of people through the media, local events, and screenings

A recent survey by the American Psychiatric Association (APA) found that many people know little or almost nothing about the warning signs, causes and effective treatments for mental illnesses-even though in any given year, one in five Americans suffers from a diagnosable mental disorder.

Tips To Help You Meditate

Hopefully you have seen our latest Heath Moment video. We spoke about techniques to help you manage your stress, and one of those points was to use mediation. If you know how to close your eyes and breath deep, you know how to meditate already. It doesn’t have to be much more complicated than that.

Among the documented benefits of meditation are less anxiety, decreased depression, reduction in irritability and moodiness, better learning ability and memory and greater creativity. That’s just for starters. Then there is slower aging (possibly due to higher DHEA levels), feelings of vitality and rejuvenation, less stress (actual lowering of cortisol and lactate levels), rest (lower metabolic and heart rate), lower blood pressure, and higher blood oxygen levels. content young man sitting meditating in comfy chair

How to Meditate Right Now

Here’s a simple technique that will give you results in minutes. Sit comfortably, close your eyes, and tense up your whole body. Sigh deeply, then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw.

If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently “relax” as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating “relax” a few times.

Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you’ll notice that your breathing is shallower. Then breath through your nose and you’ll notice that your abdomen extends more. Air is being drawn deeper into your lungs.

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Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.

If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, “itchy leg,” “worried about work,” or “anger,” and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.

That’s it. Continue for five or ten minutes, or for 100 breaths. Afterwards, open your eyes and sit there for a few seconds. You’ll feel relaxed, and your mind will feel refreshed. And you’ll be better prepared for any mental challenges. That’s how to meditate!

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Advanced Care Centers is a state-of-the-art family medical practice with two locations for your convenience. You can visit our Louisville metropolitan location that is located in Jefferson, IN. We also have an office located in the heart of Nashville, TN.

At Advanced Care Centers we focus on many issues that can be a result of poor health choices. In particular we are hoping to help people who are suffering from hemorrhoids. If you find yourself suffering from hemorrhoids please consider our Infrared Coagulation (IRC) procedure. It is “The Gentle Solution” that can help you eliminate this common problem. Please contact us to find out more.

Time Management: The Key to a Stress-free Life

One of the main causes of being stressed out in the office is lack of time for other important things outside work. Being so career-driven, an busy worker can even lose his touch with time…losing the ability to distinguish between sunrise and sunset. You are too busy even to have a social life and recreational activities. Eventually, this situation leads to stress and anxiety…and even burn out. It is important to know that you have control over time and that you can maximize to achieve your daily tasks, and still leave behind precious time for yourself and your family.

Stress Management and Time Management Principles:

KNOWING THE TIME WASTERS – recognize which activities that waste your time. Don’t concentrate anymore on what is unimportant and and irrelevant.

FOCUS ON PERSONAL PRODUCTIVITY – check your schedule, you may get clues as to where as you’re losing more precious time. It could be unclear assignments or poor scheduling.

LOOK TO THE PRESENT, NOT STAY IN THE PAST – yesterday is gone. It is now part of history. You can’t bring it back anymore. Life is meant to be lived in the present. The now that we are so capable of changing. The present on you can make vital choices that affects your future.

WRITE IT DOWN – a written daily schedule will aid you on how to budget your time. Write down your activities and include activities for your family and friends. Set a significant time for leisure like biking, watching a movie or reading a good book. a well written schedule is the way for you to have a more balanced life.

PRIORITIZE – write a list of things to do. Each task should be properly labeled in order of difficulty which is the toughest job first than the easier ones. Don’t let others dictate your schedule. Always be on charge. Don’t allow intrusions like a cellphone or telephone call. Schedule your appointments and create boundaries.

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Turned your life around. Trying to do everything or being a workaholic so you can just be able to reach the top is not what success is all transformation will begin the moment you decide to change and make an intense personal commitment. Time Management affects your relationships, your physical needs, your attitude and your work life.

Make every minute counts. Make break apart your day into 10 minutes blocks of time to make quick re-evaluation and put it into practice, into action and not just visualizing. Time is the essence. Make it count and not in pursuit of things that gives you too much stress that may even give you anxiety panic attacks.

The hurdle to change is the first step but taking action is another. After that, anything is possible. So manage your time so you can set achievable goals, strive for excellence, break bad habits, use money wisely, control your fears and anxieties, be more enthusiastic and gain more personal growth.

Life is a continuous process of learning something new. There are times that maybe even twenty four hours is not enough because if you look more closely in the bigger picture is like putting together a piece of the puzzle. That life is what we make. Working too hard and not spending quality time for others will determine if you have really been a success. Failure starts the moment that you made unnecessary pursuits and next thing you’ll know how you wished you can turn back time.

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Advanced Care Centers is a state-of-the-art family medical practice with two locations for your convenience. You can visit our Louisville metropolitan location that is located in Jefferson, IN. We also have an office located in the heart of Nashville, TN.

At Advanced Care Centers we focus on many issues that can be a result of poor health choices. In particular we are hoping to help people who are suffering from hemorrhoids. If you find yourself suffering from hemorrhoids please consider our Infrared Coagulation (IRC) procedure. It is “The Gentle Solution” that can help you eliminate this common problem. Please contact us to find out more.