![]() Stress Management: Expert Tips to Help You Find Relief. The importance of stress relief. Geber. 86. Stress is a fact of life, but being stressed out is not. We don't always have control over what happens to us, says Allen Elkin, Ph. D, director of the Stress Management Counseling Center in New York City. Yet, that doesn't mean we have to react to a difficult situation by becoming frazzled or feeling overwhelmed or distraught. Being overly anxious is not just a mental hazard; it's a physical one too, with damaging effects to the brain and the rest of the body. The more stressed out we are, the more vulnerable we are to colds, flu, and a host of chronic or life- threatening illnesses—and the less open we are to the beauty and pleasure of life. Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Repeat several times. Cooper recommends imagining you're in a hot shower and a wave of relaxation is washing your stress down the drain. Gerald Epstein, MD, author of Healing Visualizations, suggests the following routine: Close your eyes; take three long, slow breaths; and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details—the sights, the sounds, the smells. Or use a massage gadget. The Self. Care catalog offers several, such as the S- shaped Tamm unit, that allow you to massage hard- to- reach spots on your back. Work in these self- massage tricks for soothing full- body relaxation. Look for stress formulas such as Nerve Tonic or Sedalia in your health food store, or consult a licensed homeopath. The effective skills and strategies you need to improve time management applicable to all persons. Find the best tips for students or those at work. TIME Institute offers entrance coaching for CAT, GATE, IPM, CLAT, BANK PO, SSC CGL, GRE, GMAT, IIT Foundation. Visit our site to start your exam preparation now. Learn how to make your own compost easily and effectively with our free online guide. Composting is fun, and environmentally friendly too! How to prepare for UPSC Civil service exam Part:4- importance of coaching classes, time Management, how to pick optional subject. BibMe Free Bibliography & Citation Maker - MLA, APA, Chicago, Harvard. Management Systems International (MSI), a Tetra Tech company, is a US-based international development firm that specializes in designing, implementing and evaluating. To find one near you, contact the National Center for Homeopathy. We do it when we're relaxed and happy, but doing it can also make us feel relaxed and happy. Cooper explains. Go ahead and grin. Don't you feel better already? Here are 7 other scientific reasons you should smile more. Cooper: Place your index fingertips on your jaw joints, just in front of your ears; clench your teeth and inhale deeply. Hold the breath for a moment, and as you exhale say, . Repeat a few times. The next time you feel as if your life is one disaster after another, repeat 1. I can handle this. Qigong master Ching- Tse Lee, Ph. D, a professor of psychology at Brooklyn College in New York, recommends this calming exercise: Stand with your feet shoulder- width apart and parallel. Bend your knees to a quarter- squat position (about 4. Observe your breathing for a couple of breaths. Inhale and bring your arms slowly up in front of you to shoulder height with your elbows slightly bent. Job interview guide with links to interviewing tips, sample interview questions, practice interviews, and answer strategies. Stress management: Learn why you feel stress and how to fight it. Time management is one of those skills no one teaches you in school but you have to learn. It doesn’t matter how smart you are if you can’t organize information. Exhale, stretching your arms straight out. Inhale again, bend your elbows slightly and drop your arms down slowly until your thumbs touch the sides of your legs. Exhale one more time, then stand up straight. If you think this sounds similar to yoga, you’d be right. Try some easy yoga poses to reap the benefits without going to a class. The trouble is, feeling like a victim only increases feelings of stress and helplessness. If your flight gets canceled, don't wallow in self- pity. Find another one. If your office is too hot or too cold, don't suffer in silence. Call the building manager and ask what can be done to make things more comfortable. Rosch, MD, president of the American Institute of Stress. Divide a piece of paper into two parts. On the left side, list the stressors you may be able to change, and on the right, list the ones you can't. Rosch suggests, ? Writing also makes you smarter. You can also look away for a moment or put the caller on hold. Use your time- out to take a few deep breaths, stretch, or recite an affirmation. Subtract a little regular coffee and add some decaf to your morning cup. Over the next couple of weeks, gradually increase the proportion of decaf to regular until you're drinking all decaf. Be clear about your limits, and stop trying to please everyone all the time. The first step to stop doing everything at once? Managing your time well. Take this time management advice from successful people to keep your stress in check. Place a few pieces of rock salt in a small vial, then add a couple of drops of the oil of your choice (the rock salt absorbs the oil and is much less risky to carry around in your purse than a bottle of oil). Open the vial and breathe in the scent whenever you need a quick stress release. Look for the oils in your local health food store, or try a mail- order company like Aroma- Vera or Leydet Aromatics. Here are more remedies for natural anxiety relief. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting. Michael Reed Gach, Ph. D, director of the Acupressure Institute in Berkeley, California, recommends pressing on the following three points. The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead. The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine. The Heavenly Rejuvenation, half an inch below the top of each shoulder, midway between the base of the neck and the outside of the shoulder blade. The pressure should cause a mild aching sensation, but not pain. But many low- grade stressors can be dealt with at a later time, when it's more convenient. Elkin says, . Don't let them control you. This exercise loosens the muscles in your neck and upper back; if they're strained, they can cause a lot of pain. Combine it with a little deep breathing, Dr. Sobel says, and you'll do yourself twice as much good. Crackers, pretzels, or a bagel should do the trick. Be careful not to eat too many carbs, though. They can just increase your appetite. Stay away from stress formulas, which often contain large amounts of randomly formulated nutrients, such as the B vitamins, but little or nothing else, Somer says. If you already take vitamins, you could be making some drastic mistakes without knowing it. Sex increases levels of endorphins, those mood- boosting chemicals in the brain, and it's one of the best total- body relaxers around, says Louanne Cole Weston, Ph. D, a sex therapist in Sacramento, California. Make a date with your mate, and don't let anything get in the way. Here are other surprising health benefits of having sex. Learn to identify yours, then say out loud, . Recognizing your personal stress signals helps slow the buildup of negativity and anxiety. Notice the clouds rolling by or the wind in the trees. But a steaming cup of catnip, passionflower, skullcap or kava kava also work, according to Dr. Whether you use tea bags or loose tea (one teaspoon of tea per cup of boiling water), steep for about 1. Cooper, among other health benefits. Step outside if you can; if that's not possible, you can gain many of the same benefits simply by walking to the bathroom or water cooler, or by pacing back and forth. Cooper says. Weston says. The key is to imagine that I'm taking a hot bath. It's basically a visualization exercise, but the hot water makes it feel real. A number of recent studies have shown that music can do everything from slow heart rate to increase endorphins. Good bets: Bach's Air on the G- String, Beethoven's Pastorale symphony, Chopin's Nocturne in G, Handel's Water Music, or pianist George Winston's CDs Autumn or December. If you don't have a pooch, visit a friend's. Petting an animal for just a couple of minutes helps relieve stress, researchers have found. Heighten your awareness of the moment by focusing intently on an object. Notice a pencil's shape, color, weight and feel. Slowly savor a piece of fruit or chocolate. To start your day mindfully, practice these simple morning mindfulness exercises. If your friend is comforting and offers advice, that’s a sign you have a true friend. Stretching loosens muscles and encourages deep breathing. Molly Fox, creative fitness director at the Equinox Fitness Center in New York City, says one of the greatest stress- relieving stretches is a yoga position called the child pose, which stretches the back muscles. On a rug or mat, kneel, sit back on your heels, then lean forward and put your forehead on the floor and your arms alongside your legs, palms up. Hold for one to three minutes. If you have a little more time to stretch, try our 1. Studies show that compared with those who profess no faith, religious and spiritual people are calmer and healthier. Buy concert tickets, schedule a weekend getaway, or make an appointment for a massage. Esther Orioli, president of Essi Systems, a San Francisco consultant company that organizes stress- management programs, keeps a harmonica in the drawer for when she's feeling stressed out. Bonus: Playing it promotes deep breathing. Cooper explains. Straightening your spine has just the opposite effect. It promotes circulation, increases oxygen levels in your blood and helps lessen muscle tension, all of which promote relaxation. The good news is, it only takes minutes to improve your posture. If you're not a gardener, tend to a houseplant (or check out these beginner gardening tips to help you change that). Plants = growth = cycle of life, a nice reminder that stress, too, will pass. Content continues below ad. Time Management Tips and Skills (EPIC HOW- TO METHODS)(Last Updated On: May 4, 2. Carl Barks once said: “Work Smarter, Not Harder.”Perhaps you have heard these words. Why are these words relevant in time management? Working harder does not necessarily mean you achieve more of your tasks. But by working smarter, you can easily get more things done within the allocated time frame or even with less time. But how do you work smarter? This is where time management plays a significant role. By inheriting and learning the skills and tips discussed in this article on how to do time management, you can do things the “smart way” so you achieve more. You can do more. You can finish more of your tasks – even with the hectic schedules along the process. CHAPTER 1. What is Time Management: The Definition. In the simplest sense, time management is consciously knowing how much time you should put and spend on a specific activity. It is how you plan and organize the time allocations you give on a task to execute the right steps and achieve your goals. Because time is limited, it will ensure that the right amount of time is spent on the right activity. Effective time management is based on quality rather than quantity. It does not mean getting more things done quickly. It means getting important things done. Importance of Time Management“What’s the importance of time management and why should I care”? What this means is that by equipping yourself with the right time management skills, you are being more productive; which is essential for meeting goals – goals of the company you are working with or your own goals in life. Before we tackle time management tips and skills, we should first know WHY it is this important to us. Sure, you can study and learn all the tips and skills for better time management but without knowing why we need it, and why it is important, you won’t get on the right track. Here are the reasons and factors that emphasizes on why it is important in our lives. Time is gold. A very popular set of words. Time is a very limited special resource. Every one of us wakes up each day and is given 2. Some people can do things twice as much as you do. Some will only do half the work you do. You can’t restore or retrieve the time lost. If you don’t acknowledge that time is a limited resource, you will not have the inspiration to learn better time management. Learning how to manage your time gives you a laser focus on the most important things. Your workflow is then organized and you tend to do things faster, thus resulting to accomplishing your task in record time. With the right foundation on time management, you are able to prevent wasted time and energy. You can do more with less effort since everything is planned and organized. Decision- making ability at its finest. Lack of good time management skills can result in working under pressure – and you will likely come up with bad decisions, since you will be in a hurry, it will make you jump from one option to another without having a critical analysis on the conclusions you’ll make. Thus, knowing how to manage your time will eliminate the pressures, and enable you to correctly make decisions. It is the key to success and great to learning new opportunities. Time management is the number one (1) key to success. It decides the quality of life you will live. By having the right mind- set, doing things effectively and efficiently and making the best decisions in life, you are preparing yourself for great opportunities. Less unhealthy stress. Because you have better control of your time and you know you can meet the deadlines, you are more relaxed and calmer which allows you to get rid of too much stress and exhaustion. Time management is self- discipline. You can get rid of procrastination which is among the most common problems of those who don’t know how to manage their time. The more you practice sound time management, the better and more disciplined you are. Self- discipline is very important in all aspects of our life. More time to spend on what you desire. Poor management of time can result to lack of time for personal things like our families, health issues, relationships, finances and personal development. Effective time management can help us spend quality time with things we really care about. It helps you make great choices and spend time with things that are more valuable to you. This means more time with leisure activities and enjoying life to the fullest. The more you value your time, the more you also value what matters most to you; so you can enjoy your life. Priorities. Time management helps you determine what to prioritize in life. You can sort out the most important things from the least ones, so as to give priority to the most important things first. With this method you’d know the time sensitive tasks and plan to do these things first. Get rid of distractions and keep you on the track. We live in the era of smartphones, computers and big screens. There are lots of distractions along the way. By managing your time, you can avoid all these weapons of mass “distractions” and rather focus on what is important. With time well allocated on your activities, you tend to stay within boundaries which in turn gives you the right directions and keeps you on track. Free time and extra productive hours. Since you have the ability to manage your time, you can allow yourself some free time to relax and take a deep breath. Not only that, this free time can be a chance for more productive tasks. Let’s do the math. Let’s say you have 1 productive hour per day, which is 7 productive hours in a week or 3. Imagine what you can do with 3. FREE hours in a month. It opens countless doors of new opportunities to you and helps you accomplish your goals. You are the captain of your life! Because of time management, you are more organized than someone else. With that, you have more control over your life. You exactly know what should be done and how to approach things more effectively. More fulfilment and energy. Finishing tasks before deadlines gives you an inner sense of fulfilment which in turn gives you a high level of satisfaction and more pumped- up energy to do more productive tasks. More qualities developed. Learning kick- ass time management goes hand in hand with other qualities as well. As you develop it, other essential things are developed in conjunction with it, as well as discipline and persistence. Forces and encourages you to take action. There is a saying, “The hardest thing to do is to start”. Making to- do lists will help you get moving rather than being lazy. Imagine a paper shouting at you with a list of “Things you need to do on a particular day” written by you. It encourages you to take action. Avoid disappointments. Once you have tasks to accomplish and you finished it on the right time, you can avoid disappointing others and yourself. Importance of Time Management At Work and Business. Bad habits and lack of proper time management can damage an employee and the company where he or she works as well. The goals and mission of a company depend on how well the employees are working towards achieving these goals. Here are the top reasons why people should practice sound time management at their workplace. Rank every project and daily tasks base on its importance and make a priority list. With this, employees can focus on what tasks should be done first. Motivation and Goal setting. Every company has its own long and short term goals. Awesome management of time can help employees achieve these goals. When everything falls into the right place and time, employees tend to get motivated and unleash more of them. Productivity and Performance. Effective time management coincides with productivity. Employees can finish tasks fast and efficiently within the time allocated. With an increase in productivity, employee’s performance will also increase. It also helps maximize the number of work hours you have throughout the day. Break bad habits like Procrastination. This is common to all. No more “I will do it tomorrow”. When you have proper time management set in place, you will be motivated to do the tasks on your to- do list. It can break bad habits in workplace and help you do more with your time. Develops employees. Time management is a skill! Life improvement. Less stress, motivated and productive – your life in the workplace will be so much easier than ever before. When you are bombarded with lots of works in the workplace, the tendency of having health problems is high. Constant stress can lead to serious mental and physical ailments. Manage your time effectively and it will improve your health and productivity. Smooth workflow. If time is properly managed, completing tasks after tasks will be a piece of cake. Better money management. Time wasted is money wasted. Poor time management costs you money. Importance of Time Management For Students. Learning in school prepares us for the BIG world. That means a lot of challenges as we take our education. Time management for college students is especially hard – the biggest challenge known is resisting distractions. Knowing how to manage time effectively between your homework, subjects and leisure activities can help a student be ahead in the game. First, we need to understand why you, as a student need it, and how it will benefit you. Want to reap its benefits? Makes you ready for the working world. Depending on the nature of work, the stress and work in the office are bigger and tougher than the stress you will experience in school. That’s why learning time management as a student will prepare you for tougher battles when you enter the corporate world someday. It is the first step in equipping yourself with the weapons needed to battle stress, killer deadlines and demanding bosses. Learn effectively. As you develop sound time management, you also develop a good study habit which will lead to better learning. With this, you are more prepared and this separates you from other students who don’t value time. Responsibility develops.
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