5 Quick and Easy Tension Relievers
During this time of stress, anxiety and change, tension blocks our ability to stay present and be effective in our everyday tasks, relationships and performance. Much of this tension accumulates in our shoulders, neck and upper body.
The following simple exercises, from my book Stress, Resiliency and Taking Charge of Your Life, are designed to be able to help you release tension quickly and efficiently.
Tension blocks your power to perform. Much of this tension accumulates in your shoulders, neck and upper body. The following simple exercises are designed to be able to help you release tension quickly and efficiently.
“Reduce Stress Through Focused Breathing”
Coming Soon! Overcome Anxiety Forever Course
The Overcome Anxiety Forever course is an inexpensive, 8-week, email-based training designed to help you understand and learn the principles and skills necessary to overcome anxiety.
You can take this course wherever you live and no special computer skills are necessary, only the ability to send and receive emails.
The course is designed to give you the information and tools necessary to start taking control of your fears while moving forward in your life towards your dreams and goals.
To Learn More, click here.
Taking Charge in Times of Change (Part 3)
Change is not an option. Change is an Opportunity.
In this series on dealing with change, I have been sharing with you how it is possible, even during challenging times, to actually thrive rather than just survive.
As I shared in Part 1, there are 3 keys to taking charge of your life during times of change:
The question is: How can you take advantage of this opportunity of change to dramatically move forward in your personal and professional life?
- Adjust Your Personal Vision
- Discover Hope Out of Helplessness
- Turn Powerlessness into Action
In my previous post (Part 2), I discussed that it is possible to discover Hope Out of Helplessness. In my final post in this series I would like to share:
Key #3 – Turn Powerlessness Into Action
Change and uncertainty can lead to feeling powerless, victimized and weak.
In order to take charge of your life, even during challenging days, it is crucial to turn our sense of feeling powerless and out of control into Action. Here are 3 key steps to take back your life during tough times:
Taking Charge in Times of Change (Part 2)
Change is not an option. Change is an Opportunity.
In this series I have been sharing with you how it is possible, during challenging times, that you can actually thrive rather than just survive.
How can you take advantage of this opportunity of change to dramatically move forward in your personal and professional life?
As I shared in Part 1, there are 3 keys to taking charge of your life during times of change:
- Adjust Your Personal Vision
- Discover Hope Out of Helplessness
- Turn Powerlessness into Action
In
my previous post, I discussed the importance of adjusting your personal
vision (your unique picture of your personal future) in order to adjust
the way in which we see our future to fit the new situation/condition
by letting go to move forward. In this post I would like to share:
Key #2 – Discover Hope Out of Helplessness
“Change is hard on hope.”
Change and uncertainty can lead to:
- Discouragement, losing your spirit
- Feeling helpless or out of control
- Destroying your self-confidence
- Draining your energy
In order to deal with the uncertainty and fear of the future, we often will put on what I call ‘emotional armor’ to protect yourself. It makes sense that we would want to feel safe and protected during times of change, yet there is a cost to carrying around such armor.
In Medieval times, armies would create more and more armor to protect themselves from the enemy until it reached a point where the army with too much armor became weighed down and unable to fight!
In
much the same way, extreme caution and fear can lead to emotional
paralysis. You can become so weighed down with anxiety that you freeze while the realities of life keep on going.
Your focus
on current and possible future problems destroys your ability to see
opportunities within the change that is happening.
There are 3 types of emotional armor that many put on to protect ourselves. The key is to identify your armor in order to remove it and to feel lighter.
- The Armor of the Fear of Risk-Taking(Resistance to Change)
Change is scary, and our tendency is to lose a childlike response to life.
“One of the most responsible things you can do as an adult is to become more of a child.” ~ Wayne Dyer
In times of change, become more childlike:
- Take chances- become creative and more flexible
- Change “What if” thinking to “So what” thinking
- Allow for spontaneity in your life – start dreaming again!
- Give yourself permission to laugh, have some fun and relax
“With a little madness (and childlike thinking) you can cut the rope (of fear) and be free!” ~Zorba the Greek
- The Armor of a Lack of Self-Confidence
During times of change, LISTEN to your self-talk – Is it positive or negative?
As I have shared in a past post, quiet that negative and fear-inducing voice in your head!
“You cannot consistently perform or live in a manner which is inconsistent with the way you see or talk to yourself”
- The Armor of Stress and a Lack of Balance
Take time for self-care:
- Regular exercise, sleep and diet
- Slow, focused breathing during times of anxiety
- Set aside time for intentional activities for relaxation
“If the snooze button on your alarm is getting as worn out as you are, wake up – you may be burning out!” ~Patty Boyd
Identify and remove your emotional armor.
Change is not an option, but an opportunity to Discover Hope Out of Helplessness
I look forward to sharing Key #3, Turn Powerlessness into Action, in my next Post.
Taking Charge in Times of Change (Part 1)
Change is not an option. Change is an Opportunity.
Change can happen slowly over time, and sometimes in what feels like a blink of an eye.
Think about changes in technology.
In 1943, the Chairman of IBM said, “I think that there is a world market for maybe 5 computers.”
In 1949, Popular Mechanics announced to a stunned readership that, “Computers in the future may weigh no more than 1.5 tons!”
In 1977, the founder of Digital Equipment Corporation said, “There is no reason anyone would want a computer in their home.”
Then there are cultural changes as reflected in a Good Housekeeping magazine article in 1955 titled “The Good Wife’s Guide” that included such advice as, “Be a little more interesting for him…Be happy to see him…Make the evening his…Don’t greet him with complaints…A good wife always know her place.”
Ladies, please don’t kill me, I am only sharing an old article, not recommending it!
Yes, change has been, and will always be, happening.
My favorite story regarding how becoming older creates new challenges is the following,
A senior citizen is driving down the freeway, and his cell phone rings. He answers it and hears his wife’s voice urgently warn him, “Herman, I just heard on the news that there is a car going the wrong way on the 57. Please be careful!”
Herman responds, “It’s not just one car. It’s hundreds of them!”
Yes, humor is crucial during challenging times of change.
Yet, how is it possible, in times such as we are seeing all around us, that we can actually thrive rather than just survive? How can we take advantage of this opportunity of change to dramatically move forward in our personal and professional lives?
There are 3 keys to taking charge of your life during times of change.
- Adjust Your Personal Vision
- Discover Hope Out of helplessness
- Turn Powerlessness into Action
In this post I would like to share Key #1:
- Adjust Your Personal Vision
Our Vision is the manner in which we see, imagine or dream of something, your unique picture of your personal future.
Then change happens.
During change we must adjust the way in which we see our future to fit the new situation/condition by letting go to move forward.
It is so easy to want to focus on and cling to what has always been and felt comfortable, i.e., the way it used to be.
Yet, to move forward we must accept the reality of change/loss, allow ourselves to experience feelings of sadness, frustration or even pain, and then commit to moving forward, learning new skills, adapting to new situations and managing stress and overload.
Ask yourself, “Where am I going” “What is Important to Me?” “What are my Priorities”
Deep down, in your heart of hearts, what do you want? In your personal life, your health, in your career, and in the life of others.
In times of uncertainty and change, where are you headed, what is your dream?
“All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible.” ~ Orison Swett Marden
Change is not an option, but an opportunity to adjust the direction of your life and career.
I look forward to sharing Key #2 in my next Post. In the meantime, in what ways are you intending to adjust your own personal vision this week?
I hope that you are doing well as we go through this time of challenge together. It has been so amazing to watch those in my community, from places all around the world, share with me stories of struggle as well as amazing victories and breakthroughs.
As I have shared in a past post, there is so much power, especially during times such as this, in practicing intentional Focused Breathing. In all of my work with those who struggle with anxiety or stressful situations, I have found this exercise, when applied and practiced, incredibly effective in inducing a relaxed state in your mind and body.
In fact, research has proven that your heart rate, blood pressure, and even body temperature can be affected by how you breathe! This is certainly valuable while our minds race ahead and question what is to come and when life will get back to ‘normal.’
I have provided an audio of the Focused Breathing exercise that I use in some of my Courses and Coaching work and know that if you practice it throughout your day, it will benefit you like it has for so many that I have worked with.
There are no excuses for not taking advantage of this skill, as you are already breathing, it is free and only takes a couple of minutes to practice! I look forward to hearing how you have used the exercise.
Click on the image above, sit back and get ready for a deep feeling of relaxation!