Release Your Stress Quotes

6 Ways To Give Your Mind A Break: 1. Stop stressing 2. Stop worrying 3. Give rest to the problems weighing you down 4. Lighten up 5. Forgive yourself 6. Forgive others

When you have a persistent sense of heartbreak and gutwrench, the physical sensations become intolerable and we will do anything to make those feelings disappear. And that is really the origin of what happens in human pathology. People take drugs to make it disappear, and they cut themselves to make it disappear, and they starve themselves to make it disappear, and they have sex with anyone who comes along to make it disappear and once you have these horrible sensations in your body, you’ll do anything to make it go away.

Closing The Cycle One always has to know when a stage comes to an end. If we insist on staying longer than the necessary time, we lose the happiness and the meaning of the other stages we have to go through. Closing cycles, shutting doors, ending chapters - whatever name we give it, what matters is to leave in the past the moments of life that have finished. Did you lose your job? Has a loving relationship come to an end? Did you leave your parents' house? Gone to live abroad? Has a long-lasting friendship ended all of a sudden? You can spend a long time wondering why this has happened. You can tell yourself you won't take another step until you find out why certain things that were so important and so solid in your life have turned into dust, just like that. But such an attitude will be awfully stressing for everyone involved: your parents, your husband or wife, your friends, your children, your sister, everyone will be finishing chapters, turning over new leaves, getting on with life, and they will all feel bad seeing you at a standstill. None of us can be in the present and the past at the same time, not even when we try to understand the things that happen to us. What has passed will not return: we cannot for ever be children, late adolescents, sons that feel guilt or rancor towards our parents, lovers who day and night relive an affair with someone who has gone away and has not the least intention of coming back. Things pass, and the best we can do is to let them really go away. That is why it is so important (however painful it may be!) to destroy souvenirs, move, give lots of things away to orphanages, sell or donate the books you have at home. Everything in this visible world is a manifestation of the invisible world, of what is going on in our hearts - and getting rid of certain memories also means making some room for other memories to take their place. Let things go. Release them. Detach yourself from them. Nobody plays this life with marked cards, so sometimes we win and sometimes we lose. Do not expect anything in return, do not expect your efforts to be appreciated, your genius to be discovered, your love to be understood. Stop turning on your emotional television to watch the same program over and over again, the one that shows how much you suffered from a certain loss: that is only poisoning you, nothing else. Nothing is more dangerous than not accepting love relationships that are broken off, work that is promised but there is no starting date, decisions that are always put off waiting for the "ideal moment." Before a new chapter is begun, the old one has to be finished: tell yourself that what has passed will never come back. Remember that there was a time when you could live without that thing or that person - nothing is irreplaceable, a habit is not a need. This may sound so obvious, it may even be difficult, but it is very important. Closing cycles. Not because of pride, incapacity or arrogance, but simply because that no longer fits your life. Shut the door, change the record, clean the house, shake off the dust. Stop being who you were, and change into who you are.

It's me," a deep voice rumbled. The hands released me and I turned. There stood Derek, all six foot of him. Maybe it was just the thrill of seeing him, but he looked better than I remembered. His black hair was still lank, and his face was still dotted with acne. But he looked...better. ~~~~~ Tori waited until Derek was gone, then shuddered. "Okay, Derek always weired me out, but the wolf man stuff is seriously creepy. Suits him, I suppose. A creepy power for a creepy guy." "I thought he looked better." She stared at me. "What? He does. Probably because he's starting his wolf changes and he's not stressed out about being in Lyle House. That must help." "You know what will really help? Shampoo. Deodorant - " I raised my hand to cut her off. "He smelled fine, so don't start that. I'm sure his wearing deodorant and - for once-it's working. As for showers, they're a little hard to come by on the street, and we won't look much better soon." "I'm just saying." "Do you think he doesn't know you're saying? News flash-he's not stupid.

You are that which you seek, but you have left your own deepness and are looking elsewhere. The stress of not finding it creates its own need to be released. And so the cycle continues. You are chasing your own tail, and much of the time that tail looks suspiciously like a woman.

Avoiding problems doesn't make them go away - you think it does, but it really doesn't. They're just postponed. Those problems just stay inside your subconscious and brew until your body gets to a point where it's had enough and decides to release some of the stress itself. That's what an anxiety attack is! It happens when you don't know how to vent your frustration, fears, stress, sadness, madness, whatever it is that bothers you, the things you should be confronting and getting closure with. If you don't confront these things and deal with them, your body does it for you.

If you could do one thing to improve yourself today, it would be this: Rid yourself of bias. If you can do this, you can learn to listen. If you learn to listen, then you can learn to communicate. If you can communicate, then you can begin to verbalize your feelings. When you verbalize your feelings, then you can release stress and frustrations. When you free yourself of what bothers you, then you can fully give yourself to others. When you come this far, then you have learned to grow spiritually.

Remember that forgiveness is something you do for yourself, not the other person. When you forgive, you are releasing yourself from the stress and energy of resenting and blaming the other person.

You also get the benefit of feeling that you’re doing good by picking on someone evil—it can even be a kind of stress release. Once you’ve done it, though, you may find that you want that feeling again—that you need someone else to accuse just to get the rush back.

The sooner you can remember to bring your conscious awareness to your anxious thoughts and feelings, the sooner they can be released. Through practice and over time you’ll be able to recognize anxiety even before it arises.

The health benefits, both mental and physical, of humor are well documented. A good laugh can diffuse tension, relieve stress, and release endorphins into your system, which act as a natural mood elevator. In Norman Cousin's book, Anatomy of an Illness, Cousin's describes the regimen he followed to overcome a serious debilitating disease he was suffering from. It included large doses of laughter and humor. Published in 1976, his book has been widely accepted by the medical community.

• The effect of laughter on the body is immediate. Laughing actually lowers blood pressure, reduces stress hormones, and increases muscle flexion. • Laughter increases your resistance to infections. • Laughter also triggers the release of endorphins, the body’s natural painkillers, and produces a general sense of well-being.

There’s a destructive power in unforgiveness and unforgiveness controls you in a negative way. It’s time to let it all go! You become strong when you genuinely forgive. You become empowered when you genuinely forgive. You gain back your inner peace when you genuinely forgive. You release stress, bitterness and anger when you genuinely forgive. But most importantly, you’re able to live your best life when you genuinely forgive. Give yourself permission to live life free of toxic thoughts, feelings, and energy. Forgive!

#96. Spend a Few Minutes Cuddling Your Significant Other/Child/Pet Physical touch is hugely important to our wellbeing. Cuddling releases oxytocin, the “happy hormone,” which can help reduce stress and even boost your immune system. Physical touch can also make the bonding process easier and improve communication between couples or parents and children.

Stress and anxiety cause our brains to release chemicals that put lines in our faces and tear us down emotionally and spiritually.

One man’s trash is another man’s treasure.” It you’re not using it, release it graciously to someone else—and make some money at the same time.

You see, what we think about the majority of the time, what we think about all day long, is what we will ultimately become. 

Support is not always easy to come by if you wait for the world to see your worth. Discover your own worth and the world will indeed follow your lead. Its the law of cause and effect! It has to happen. Support yourself.

And when you’re chilled out and relaxed, breathing deeply, your body releases less cortisol, the “stress hormone.” With less cortisol in your system, your digestion improves, your metabolism speeds up, and your body stores less fat.

Toxicity is often released through the tear ducts as part of the body’s natural genius at flushing itself out. Casual use of antidepressants is unwise for just this reason—feeling the full extent of your sadness is sometimes the only way to heal it. In the absence of the feeling, you miss out on the healing. The body does not make distinctions among physical, emotional, psychological, and spiritual stresses. It is equipped with the natural intelligence to address them all.

It is impressive to see how people work hard to transform their lives, their bodies, and their relationships to become the best version of themselves. Release the layers that weigh you down and hold you back. Release the past and re-emerge to begin your next chapter.

Here's how it works. Your immune system protects you from all kinds of nasty bugs and helps repair tissue that has been damaged by injury or surgery. When a problem develops somewhere, your body does the equivalent of calling 911. The alarm sounds, and the immune system springs into action. The first responders, the white blood cells, travel to the site of the problem. As weapons, some of the cells released a shower of powerful free radicals (called an oxidative burst) that aids in the destruction of invading microorganisms and damaged tissue.

TIDY UP YOUR WORKSPACE BEFORE YOU CALL IT A DAY. When you go to an office, you can leave your messy home, well, at home. Not so for remote workers. And this is a problem, because working in a messy space zaps your concentration. Research shows clutter can trigger the release of cortisol (the stress hormone). Messy homes are also linked to increased procrastination. Before you clock out each night, spend five minutes putting things away, organizing your papers, and removing dirty glasses. You’ll appreciate your efforts when you sit down to your desk the next morning.

Ultimately, if the Lord doesn’t build the house (or the Sunday school class, or the church, or the family, or the business, or the relationship, or ), we are laboring in vain anyway (Psalm 127:1). We release the burden of stress when we release the responsibilities for the outcome to the Lord.

Reading is healing. Reading has effects that exceed our expectations. It calms the mind and purifies it, recharges your energy, expands your horizon, activates brain cells positively, adds to your experience, and releases your stress. Take a vacation from electronics once in a while and grab a good book to recharge your soul.

Meditation is about letting go of what has happened.  The past is gone and no matter how much you dwell and complain, these things will not change.  You will be doing yourself one of the greatest favors by releasing all guilt, regrets, and shame.  You will be doing yourself one of the greatest favors by letting go of the past.

For a short time, one or two hours, stress does wonderful things for the brain,” Sapolsky told the conference. “More oxygen and glucose are delivered to the brain. The hippocampus, which is involved in memory, works better when you are stressed for a little while. Your brain releases more dopamine, which plays a role in the experience of pleasure, early on during stress; it feels wonderful, and your brain works better.

When you let others be who they are, you’re making an active, empowered choice to release control you never truly had. You’re freeing yourself from the endless cycle of stress, frustration, and emotional upheaval that comes with trying to manage everything and everyone. The beauty of Let Them and Let Me is that it helps you master these practices, so you can stop being ruled by emotions and start living a more peaceful, intentional life.

Adrenaline increases the sugar in your blood. Her stress response, overactivated by the recent trauma, increased her adrenaline—hence much more sugar in her blood. The dose of insulin that had worked in the past was no longer adequate. Furthermore, when she was exposed to any evocative cue, such as the sirens, her sensitized system had an overreaction, releasing very high levels of adrenaline and, in turn, leading to a huge release of sugar.

One of the common behaviors seen with a desensitized dissociative response is cutting….Cutting can be very confusing from the outside. We’ve talked about how your stress response systems can become overly reactive, how anyone experiencing inescapable and unavoidable trauma will dissociate-and how, if the pattern of this trauma is prolonged or extreme, the dissociative response becomes sensitized, overactive, and overly reactive. Remember that dissociation releases opioids (enkephalins and endorphins), your own painkillers. If a person with a sensitized dissociative response cuts themselves, their body releases a little bit of these opioids so that they can tolerate the cut; the amount released would be pretty small and proportional to the little cut. But when someone with a desensitized-overly reactive-dissociative response cuts themselves, they release a lot of opioid. It’s almost like taking a little bit of heroin or morphine.

Emotions, at their most basic level, involve the release of neurochemicals in the brain, in response to some stimulus. You see the person you have a crush on across the room, your brain releases a bunch of chemicals, and that triggers a cascade of physiological changes—your heart beats faster, your hormones shift, and your stomach flutters. You take a deep breath and sigh. Your facial expression changes; maybe you blush; even the timbre of your voice becomes warmer. Your thoughts shift to memories of the crush and fantasies about the future, and you suddenly feel an urge to cross the room and say hi. Just about every system in your body responds to the chemical and electrical cascade activated by the sight of the person. That’s emotion. It’s automatic and instantaneous. It happens everywhere, and it affects everything. And it’s happening all the time—we feel many different emotions simultaneously, even in response to one stimulus.

#96. Spend a Few Minutes Cuddling Your Significant Other/Child/Pet Physical touch is hugely important to our wellbeing. Cuddling releases oxytocin, the “happy hormone,” which can help reduce stress and even boost your immune system. Physical touch can also make the bonding process easier and improve communication between couples or parents and children. Cuddling doesn’t have to be limited to romantic partners—you’ll get the same effect from hugging a friend, a child or even your favorite furry animal.

There’s a destructive power in unforgiveness and unforgiveness controls you in a negative way. It’s time to let it all go! You become strong when you genuinely forgive. You become empowered when you genuinely forgive. You gain back your inner peace when you genuinely forgive. You release stress, bitterness, and anger when you genuinely forgive. But most importantly, you’re able to live your best life when you genuinely forgive. Give yourself permission to live life free of toxic thoughts, feelings, and energy. Forgive!

Here we’ll describe four signs that you have to disengage from your autonomous efforts and seek connection. Each of these emotions is a different form of hunger for connection—that is, they’re all different ways of feeling lonely: When you have been gaslit. When you’re asking yourself, “Am I crazy, or is there something completely unacceptable happening right now?” turn to someone who can relate; let them give you the reality check that yes, the gaslights are flickering. When you feel “not enough.” No individual can meet all the needs of the world. Humans are not built to do big things alone. We are built to do them together. When you experience the empty-handed feeling that you are just one person, unable to meet all the demands the world makes on you, helpless in the face of the endless, yawning need you see around you, recognize that emotion for what it is: a form of loneliness. ... When you’re sad. In the animated film Inside Out, the emotions in the head of a tween girl, Riley, struggle to cope with the exigencies of growing up.... When you are boiling with rage. Rage has a special place in women’s lives and a special role in the Bubble of Love. More, even, than sadness, many of us have been taught to swallow our rage, hide it even from ourselves. We have been taught to fear rage—our own, as well as others’—because its power can be used as a weapon. Can be. A chef’s knife can be used as a weapon. And it can help you prepare a feast. It’s all in how you use it. We don’t want to hurt anyone, and rage is indeed very, very powerful. Bring your rage into the Bubble with your loved ones’ permission, and complete the stress response cycle with them. If your Bubble is a rugby team, you can leverage your rage in a match or practice. If your Bubble is a knitting circle, you might need to get creative. Use your body. Jump up and down, get noisy, release all that energy, share it with others. “Yes!” say the people in your Bubble. “That was some bullshit you dealt with!” Rage gives you strength and energy and the urge to fight, and sharing that energy in the Bubble changes it from something potentially dangerous to something safe and potentially transformative.

Shutdowns are physically similar to meltdowns, but they look like the complete opposite on the outside. A shutdown is when a person has experienced sensory overload and their body responds by dissociating and shutting down. Shutdowns are tricky because, to the outsider, you likely look calm. During a shutdown, your body is taking in the sensory stress and freezing it—but the situation is still very stressful. It’s very important to realize that your body is in a state of stress and your body needs to complete the stress cycle and release the stress when it is safe to do so.

In the long term, if you have a habit of working through lunch, then science shows us you’re more likely to be emotionally exhausted, suffer sleep problems, and you’ll take more time off due to illness. Leave your work behind at lunchtime to release the brain into its most relaxed firing patterns: memories form, emotions settle, thoughts consolidate, tense muscles relax, and stress responses calm. Wherever possible, taking a lunch break outdoors and around green spaces enhances its restorative effects. Bosses take note: a team lunch results in improved teamwork, morale, and productivity.

Even in the best of times, when we’re not stressed or needy, many of us enjoy petting our dogs as much as any other aspect of dog ownership. This is not a trivial need. Quiet stroking can significantly change your body’s physiology, lowering your heart rate and blood pressure. It releases endogenous opiates, or internal chemicals that calm and soothe us and play a significant role in good health. Lucky for us, most of our dogs adore being touched. Most normal, well-socialized dogs cherish getting belly rubs and head massages and butt scratches. Many dogs like grooming so much that they’re willing to work for it, pawing or barking whenever needed to remind their human not to stop.

Watching violent, arousing shows may actually contribute to suppressing your immune system. As you identify with the anger you see on the screen or read about, stress chemicals called catecholamine and cortisone are released that can adversely affect your immune system. The effect of exposure to both anger and love on the immune system was shown in research by Harvard scientist David Mclelland, and later reproduced by the Heart Math Institute in California (Bhat 1995). Watching an anger-provoking movie suppressed the immune system (as measured by chemicals in the saliva) for five to six hours in study subjects. However, watching a movie about the compassionate work of Mother Teresa caused elevation of the immune level in the participants.

Do you like Phil Collins? I've been a big Genesis fan ever since the release of their 1980 album, Duke. Before that, I really didn't understand any of their work. Too artsy, too intellectual. It was on Duke where Phil Collins' presence became more apparent. I think Invisible Touch was the group's undisputed masterpiece. It's an epic meditation on intangibility. At the same time, it deepens and enriches the meaning of the preceding three albums. Christy, take off your robe. Listen to the brilliant ensemble playing of Banks, Collins and Rutherford. You can practically hear every nuance of every instrument. Sabrina, remove your dress. In terms of lyrical craftsmanship, the sheer songwriting, this album hits a new peak of professionalism. Sabrina, why don't you, uh, dance a little. Take the lyrics to Land of Confusion. In this song, Phil Collins addresses the problems of abusive political authority. In Too Deep is the most moving pop song of the 1980s, about monogamy and commitment. The song is extremely uplifting. Their lyrics are as positive and affirmative as anything I've heard in rock. Christy, get down on your knees so Sabrina can see your asshole. Phil Collins' solo career seems to be more commercial and therefore more satisfying, in a narrower way. Especially songs like In the Air Tonight and Against All Odds. Sabrina, don't just stare at it, eat it. But I also think Phil Collins works best within the confines of the group, than as a solo artist, and I stress the word artist. This is Sussudio, a great, great song, a personal favorite.

The role played by stress in the causation of cancer is so great that it would not be an exaggeration to say that 80% or more cancer cases have their immediate origin in some form of mental pressure or strain. Grief, distress, fear, worry, and anger are emotions which have horrible effects on the body's functions. Researchers have discovered that these emotions cause the release of chemicals from the brain called neuropeptides. These potent compounds have a profound immune-suppressive action. Scientists have traced a pathway from the brain to the immune cells proving that negative emotions can stop the immune cells dead in their tracks. This results in part from the release of chemicals from nerve endings. Once this happens, harmful microbes or cancer cells can invade any tissue in the body.

Enjoying the taste of toasted raisin bread or the humor in a cartoon may not seem like much, but simple pleasures like these ease emotional upsets, lift your mood, and enrich your life. They also provide health benefits, by releasing endorphins and natural opioids that shift you out of stressful, draining reactive states and into happier responsive ones. As a bonus, some pleasures—such as dancing, sex, your team winning a game of pick-up basketball, or laughing with friends—come with energizing feelings of vitality or passion that enhance long-term health. Opportunities for pleasure are all around you, especially if you include things like the rainbow glitter of the tiny grains of sand in a sidewalk, the sound of water falling into a tub, the sense of connection in talking with a friend, or the reassurance that comes from the stove working when you need to make dinner.

As explained in the first chapter, human beings are physically hardwired to constantly move about and exercise. Every day, we build up a lot of stress, and physical exercise provides an outlet to get this out of our system so we can stay healthy. In the modern world, our stress is exacerbated by our incessant consumption of negative news and by rapid changes in our culture and norms. Negativity and confusion add stress to the body. Exercise will help manage this by releasing neurotransmitters, called endorphins, into our body to manage our response. Exercise temporarily mimics the fight-or-flight response that you may feel when you are stressed. But in the long run, it will help calm and de-stress you. Endorphins help calm your responses and ultimately result in removing the built-up stresses from our lives. Studies have shown that people experience positive changes after just one or two cardio sessions. Exercise will also help you sleep, which is directly correlated with lower stress and anxiety.3 Exercise

Stalling. Buying time. Gray chuckled, releasing me with one last nudge to my chin. “But are you afraid?” he asked, tilting his head as he knowingly looked at where I’d burrowed my fingers into the base of the tree, melding the wood around me so that I could become one with it. “Or are you just pissed?” “I’m always pissed,” I snapped, clenching my teeth together as I sank into that anger. Into the feeling of being so fucking tired of being somebody else’s puppet. If I’d been stronger, I’d have let Gray take my magic and walked away as soon as I had the chance, but I was too afraid to live with the hole inside me. “You wanting to fuck me when I’m afraid doesn’t exactly put me in a good mood.” “I don’t want to fuck you when you’re afraid, wife,” he said, stressing the word. I flinched, as I suspected I would do every time he called me by the term that I was so certain couldn’t be possible. I didn’t pretend to know the intricacies of demon marriage rites, but it seemed like even for the evil creatures from Hell there should have been some level of consent involved. “I want to fuck you when you’re so mad you try to claw my eyes out. I want to fight you, and then I want to fuck you while you direct all that anger toward me.

So how much sleep is enough? Generally, sleep specialists recommend that adults get between seven and nine hours of sleep per night, though there is no perfect number for the amount of sleep you may need personally. Doctors and scientists agree on one thing overall, however: Getting too little sleep—five hours a night or less for most people—results in a wide range of cognitive and physical impairments. Neurons in the brain can’t consolidate the information you’ve taken in, so you don’t store memories and you lose the ability to use this information. Add to this the compromised motor control, lack of focus, and difficulty with decision making and problem solving that come with sleep deprivation, and you may think twice about catching The Tonight Show and choose to turn in earlier than usual. Stress When your brain is bombarded with stimuli that trigger anxiety, you experience stress—a series of biological and chemical processes throughout your body that initiates a fight-or-flight response. In a nutshell, here’s what happens: Your sympathetic nervous system, commanded by the hypothalamus—a small area at your brain’s base—releases stress hormones that ready you to deal with whatever threat has emerged. First, your adrenal glands (on top of your kidneys) release adrenaline, which causes increases in breathing rate, heart rate, and blood pressure. These glands also release cortisol, which increases

DRY SAUNA Numerous cultures use sweat lodges, steam baths, or saunas for cleansing and purification. Many health clubs and big apartment buildings have saunas and steam baths, and more and more people are building saunas in their own homes. Low-to-moderate-temperature saunas are one of the most important ways to detoxify from pesticide exposure. Head-to-toe perspiration through the skin, the largest organ of elimination, releases stored toxins and opens the pores. Fat that is close to the skin is heated, mobilized, and broken down, releasing toxins and breaking up cellulite. The heat increases metabolism, burns off calories, and gives the heart and circulation a workout. This is a boon if you don’t have the energy to exercise. It is well known in medicine that a fever is the body’s way of burning off an infection and stimulating the immune system. Fever therapy and sauna therapy are employed at alternative medicine healing centers to do just that. The controlled temperature in a sauna is excellent for relaxing muscular aches and pains and relieving sinus congestion. The only way I made it through my medical internship was by having regular saunas to reduce the daily stress. FAR-INFRARED (FIR) SAUNAS FIR saunas are inexpensive, convenient, and highly effective. Detox expert Dr. Sherry Rogers says that FIR is a proven and efficacious way of eliminating stored environmental toxins, and she thinks everyone should use one. There are one-person Sauna Domes that you lie under or more elaborate sauna boxes that seat several people. The far infrared provides a heat that increases the body temperature but the surrounding air is not overly heated. One advantage of the dome is that your head remains outside, which most people find more comfortable and less confining. Sweating begins within minutes of entering the dome and can be continued for thirty to sixty minutes. Besides the hundreds of toxins that can be removed through simple sweating, the heat of saunas creates a mild shock to the body, which researchers feel acts as a stimulus for the body’s cells to become more efficient. The outward signs are the production of sweat to help decrease the body temperature, but there is much more going on. Further research on sauna therapy is destined to make it an important medical therapy.

Ryder! What’s taking you so long?” “I’m on my way!” he yells back. It feels like forever before he pushes open the door and ducks inside. Then I see why it took him so long. He’s somehow got the three cats tucked under one arm and the cake plate clutched in the other hand. No spare for a flashlight or lantern--so he accomplished this all in the dark. “Here,” he says, handing off the cake to me before releasing Kirk, Spock, and Sulu into the crate and latching the door. “Seriously, Ryder? You brought the cake?” He shrugs. “I was hungry.” Hmm, I guess all that kissing worked up his appetite. For cake. I’m not sure if I should be offended or not. On the plus side, he doesn’t look like he’s about to puke. So we’re making progress as far as his fear of storms goes. I guess that’s something. “Did you happen to bring a fork?” I ask, setting the plate on the makeshift tabletop. He produces two from his pocket, holding them up triumphantly. So we eat cake while the sirens blare. Actually, it doesn’t sound that bad out there. Still, the fact that we’re so calm--that Ryder’s so calm--should tell you how routine this is getting. As long as we don’t hear that awful freight-train sound, we’re good. “What happened to the cake?” he asks between bites. “It looks like someone mutilated it while I was gone.” “Sorry,” I mutter. “Guess I did some stress bingeing. You realize you’re not wearing a shirt, right?” He glances down and shrugs, his cheeks flushing ever so slightly. “Sorry ’bout that.” It might seem silly that he’s apologizing, but at Magnolia Landing, you don’t come to the table unless you’re fully dressed. It’s one of Laura Grace’s most unbendable rules--you dress for meals, even breakfast. Not that this counts as a meal, and I’m not sure you could call this plywood-on-top-of-a-crate thing a “table.” But still… By the time the sirens shut off, we’ve completely cleaned the plate, even scraping off the hardened frosting with our fingers. “That was quick,” I say, setting aside the now-empty plate. Ryder nods. “I guess we should give it a minute or two. You know, make sure it’s not coming back on.” So we wait. Silently. Ryder can’t even meet my eyes, and all I want to do is stare at his lips. This is crazy. I mean, what do we do now--now that the sirens are off and the cake is gone? Apparently, the answer is pretend like nothing happened.

Wake up every day, expecting not to know what's going to happen, and look for the events to unfold with curiosity. Instead of stressing and managing, just be present at anything that pops up with the intention of approaching it with your best efforts. Whatever happens in the process of spiritual awakening is going to be unpredictable and moving forward, if you're just the one who notices it, not fighting or making a big project out there. •       You may have emotional swings, energetic swings, psychic openings, and other unwanted shifts that, as you knew, feel unfamiliar to your personality. Be the beholder. Don't feel like you have something to fix or alter. They're going to pass. •       If you have severe trauma in your history and have never had therapy, it might be very useful to release the pains of memories that arise around the events. Therapy teaches you how to express, bear witness, release, and move forward. Your therapist needn't know much about kundalini as long as he or she doesn't discount that part of your process. What you want to focus on is the release of trauma-related issues, and you want an experienced and compassionate therapist who sees your spiritual orientation as a motivation and support for the healing process. •       This process represents your chance to wake up to your true nature. Some people wake up first, and then experience the emergence of a kundalini; others have the kundalini process going through as a preparation for the emergence. The appearance happens to do the job of wiping out, so is part of either pattern. Waking up means realizing that whoever looks through your eyes, lives through your senses, listens to your thoughts, and is present at every moment of your experience, whether good or bad, is recognized or remembered. This is a bright, conscious, detached and unconditionally loving presence that is universal and eternal and is totally free from all the conditions and memories you associate with as a personal identity. But as long as you believe in all of your personal conditions and stories, emotions, and thoughts, you have to experience life filtered by them. This programmed mind is what makes the game of life to be varied and suspense-filled but it also causes suffering and fear of death. When we are in Samadhi and Satori encounters, we glimpse the Truth about the vast, limitless space that is the foundation for our being. It is called gnosis (knowledge) or the One by the early Gnostics. Some spiritual teachings like Advaita Vedanta and Zen go straight for realization, while others see it as a gradual path through years of spiritual practices. Anyway, the ending is the same. As Shakespeare said, when you know who you are, the world becomes a stage and you the player, and life is more light and thoughts less intrusive, and the kundalini process settles down into a mellow pleasantness. •       Give up places to go and to be with people that cause you discomfort.

Transitions Needed • Learn to accept responsibility for your behaviors. • Learn appropriate ways to handle or release ager. • Learn how to communicate directly. • Learn alternative ways to handle stress.

And if you dislike the activity, you are also setting your body up for a stressful experience rather than a stress release.

Your (newborn) baby will usually cry for one of the following reasons. She will either be hungry, tired/overwhelmed, or lonely/afraid. Each of these can be alleviated with breastfeeding. The hormones in your breast milk contain Oxytocin, a powerful 'happy hormone', which blocks cortisol from being released. This immediately inhibits the stress response and calms baby

releasing worry, stress, and fear.

You, my friend, are a wise woman. It takes a lot more strength and courage to forgive someone than to harbor animosity. It’s also easier to forget someone than forgive them. I admire your resolve.” “It’s actually a bit selfish on my part. I’m not going to waste my energy or happiness on any hatred for Maggie. I’m going to do what I can to help her without being too involved. I’m not sure how it’s going to work, but I know in my heart I can’t get too close again.” “I know she’ll be happy to see you. I think she’s given up,” said Regi. “If you want to go over this afternoon, I can handle the shop,” offered Izzy. “You can get it over with and enjoy the rest of your week. This hanging over your head only adds to your stress. What you’ve told us makes perfect sense. I think you’re on a roll and need to address her while all your good lines are fresh in your mind.” “That’s a good idea. How about we have a bite of lunch and then I’ll head over there?” Regi packed up Emma’s things and gave Kate a long hug. “You’ll do fine. I hope I’m half the woman you are when I grow up,” she said, releasing Kate and wiping her own eyes. * * * Kate stood in front of Maggie’s door and adjusted her blouse before knocking. She waited several minutes

Human bodies are extremely complicated and over the years I learned three important things about them, none of which I had been taught by lecturers or professors at my medical school. First, I learned that no two bodies are identical and there are an infinite number of variations. Not even twins are truly identical. When I first started to study medicine I used to think how much easier it would be for us all (doctors and patients) if bodies came with an owner's manual, but the more I learned about medicine the more I realised that such a manual would have to contain so many variations, footnotes and appendices that it wouldn't fit into the British Museum let alone sit comfortably on the average bookshelf. Even if manuals were individually prepared they would still be too vast for practical use. However much we may think we know about illness and health there will always be exceptions; there will always be times when our prognoses and predictions are proved wrong. Second, I learned that the human body has enormous, hidden strengths, and far greater power than most of us ever realise. We tend to think of ourselves as being delicate and vulnerable. But, in practice, our bodies are tougher than we imagine, far more capable of coping with physical and mental stresses than most of us realise. Very few of us know just how strong and capable we can be. Only if we are pushed to our limits do we find out precisely what we can do. Third, I learned that our bodies are far better equipped for selfdefence than most of us imagine, and are surprisingly well-equipped with a wide variety of protective mechanisms and self-healing systems which are designed to keep us alive and to protect us when we find ourselves in adverse circumstances. The human body is designed for survival and contains far more automatic defence mechanisms, designed to protect its occupant when it is threatened, than any motor car. To give the simplest of examples, consider what happens when you cut yourself. First, blood will flow out of your body for a few seconds to wash away any dirt. Then special proteins will quickly form a protective net to catch blood cells and form a clot to seal the wound. The damaged cells will release special substances into the tissues to make the area red, swollen and hot. The heat kills any infection, the swelling acts as a natural splint - protecting the injured area. White cells are brought to the injury site to swallow up any bacteria. And, finally, scar tissue builds up over the wounded site. The scar tissue will be stronger than the original, damaged area of skin. Those were the three medical truths I discovered for myself. Over the years I have seen many examples of these three truths. But one patient always comes into my mind when I think about the way the human body can defy medical science, prove doctors wrong and exhibit its extraordinary in-built healing power.

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Physical or emotional stress Microbiome experiences stress Via the enteric nervous system (the nervous system in your gut) and/or the vagus nerve, the gut alerts your brain, specifically, your hypothalamus, a gland that regulates your body’s hormonal system. Your hypothalamus initiates the stress response (also known as the “fight or flight” response) by alerting your pituitary gland. Your pituitary passes the message on to your adrenal glands (located above your kidneys). Your adrenals release a complex cascade of stress hormones, including cortisol.

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As soon as you even think about stress, a whole cascade of reactions happen: your thalamus (the relay station of your brain) sends out a wake-up call to your brain stem, signals are sent to all your major organs and muscle groups getting them ready for fight or flight and your adrenal glands release the stress hormones; cortisol suppresses the immune system to reduce inflammation from any injuries and stimulates the amygdala to keep you vigilant, which produces even more cortisol. It also suppresses activity in the hippocampus reducing your memory so you only think about what you did last time you had a similar emergency.

Breathe in through your nose for four counts, “One, two, three, and four.” Try holding the breath in for four counts, “One, two, three, and four.” Exhale through your mouth for four counts, “One, two, three, and four.” You should feel your body begin to relax. Repeat this cycle. In through the nose, “One, two, three, four.” Hold, “One, two, three, four.” Release, “one, two, three, four.” With each cycle of breathing, you will feel your body release built-up stress, and your mind will starts to clear. Repeat this until the time is up or you are ready to return to your day. You can repeat it throughout the day as needed. I always recommend this type of breathing before a stressful event, such as a public presentation, since it helps you release anxiety and regain focus. 

Sit and let your body relax. Find the rhythm of deep breathing that has worked best for you so far. Breathe in, breathe out. Be aware of your breath as we continue with this meditation. Close your eyes if you wish. Let the muscles in your face relax. Release the tension in your jaw. To release tension in your neck, let your head hang forward, and then roll it gently around, making sure to stretch your neck muscles often. We are going to empty your mind. Empty it of worries. Empty it of cares. We are going to just let go. With your eyes closed, feel your mind become a void. Let your concerns and stress slip away. You may wish to visualize darkness or light filling your mind. This is not a painful emptiness. It is a soothing absence of thought. Your mind is calm. Become aware of your body. Notice your breathing and heartbeat. Breathe and relax in the silence until you are ready to open your eyes. Repeat again for three minutes later in the

Sit and let your body relax. Find the rhythm of deep breathing that has worked best for you so far. Breathe in, breathe out. Be aware of your breath as we continue with this meditation. Close your eyes if you wish. Let the muscles in your face relax. Release the tension in your jaw. To release tension in your neck, let your head hang forward, and then roll it gently around, making sure to stretch your neck muscles often. We are going to empty your mind. Empty it of worries. Empty it of cares. We are going to just let go. With your eyes closed, feel your mind become a void. Let your concerns and stress slip away. You may wish to visualize darkness or light filling your mind. This is not a painful emptiness. It is a soothing absence of thought. Your mind is calm. Become aware of your body. Notice your breathing and heartbeat. Breathe and relax in the silence until you are ready to open your eyes. Repeat again for three minutes later in the day. 

when you breathe in your air, it is going to be clean. Imagine the color of clean. This is so clean and so pure that when you feel it enter your body, it wants to get out anything that is bad. As you breathe out, it gets rid of the bad air that dissolves into nothing. Then you breathe in some crisp, pure air and breathe out the bad nasty air again. Just focus on your body and breathing. Good in, bad out. Feel it go through your entire body, especially up through your head. We are going to start going into your brain. Imagine a hallway, it is a long hallway. Picture it. Is it tall or short? Wide or narrow? It has a lot of doors, see the details on the door. The handle is made of what material? Any particular designs? See the hinges, the numbers and vividly see all of it. How much detail can you put into this? Find the detail. You walk down the hall you will notice some doors have a good energy coming from them while others do not.

Telling your story. All forgiveness must begin by facing the truth. You can write down in a journal or tell a trusted friend what happened. Telling your story also allows you to integrate the memories in your consciousness and defuse some of your emotional reactivity. To help heal the memories and avoid retraumatizing yourself, it is helpful to imagine that you are watching the event happen in a movie. This way you may reduce the chances of triggering the brain’s neural stress response. One scientific protocol by Ethan Kross and his colleagues suggests recalling your experience this way: Close your eyes. Go back to the time and place of the emotional experience and see the scene in your mind’s eye. Now take a few steps back. Move away from the situation to a point where you can watch the event unfold from a distance and see yourself in the event, the distant you. Watch the experience unfold as if it were happening to the distant you all over again. Observe your distant self. Naming the hurt. The facts are the facts, but these experiences caused strong emotions and pain, which are important to name. As you watch the situation unfold around your distant self, try to understand his or her feelings. Why did he or she have those feelings? What were the causes and reasons for the feelings? If the hurt is fresh, ask yourself, “Will this situation affect me in ten years?” If the hurt is old, ask yourself whether you want to continue to carry this pain or whether you want to free yourself from this pain and suffering. Granting forgiveness. The ability to forgive comes from the recognition of our shared humanity and the acknowledgment that, inevitably, because we are human we hurt and are hurt by one another. Can you accept the humanity of the person who hurt you and the fact that they likely hurt you out of their own suffering? If you can accept your shared humanity, then you can release your presumed right to revenge and can move toward healing rather than retaliation. We also recognize that, especially between intimates, there can be multiple hurts, and we often need to forgive and ask for forgiveness at the same time, accepting our part in the human drama. Renewing or releasing the relationship. Once you have forgiven someone, you must make the important decision of whether you want to renew the relationship or release it. If the trauma is significant, there is no going back to the relationship that you had before, but there is the opportunity for a new relationship. When we renew relationships, we can benefit from healing our family or community. When we release the relationship, we can move on, especially if we can truly wish the best for the person who has harmed us, and recognize that they, like us, simply want to avoid suffering and be happy in their life.

Decrease stress and release negative energy to boost your immunity and live the healthy life you deserve.’ That’s what Kali was talking about.

In the same way you create stress and tension you also can create relaxation. The goal of relaxation training is to teach you how to recognize the early warning signs of tension and to counter or replace them with the sensations of relaxation. Interestingly, one way to relax tense muscles is first to tighten them more. If your shoulders feel like coiled springs, draw them up and squeeze those muscles. Hold the pose for five to ten seconds. Feel the stress and study the sensation. Then release and relax the muscles completely.

Release. Engage in rejuvenating activities like yoga and meditation to release stressful emotions and to relax and reset your body, especially if it is tense. Trauma tends to get trapped within the body. Yoga and meditation can be useful outlets to “detox” from the impact of negative situations.

Another important problem with spanking is what happens to the child physiologically and neurologically. The brain interprets pain as a threat. So when a parent inflicts physical pain on a child, that child faces an unsolvable biological paradox. On one hand, we’re all born with an instinct to go toward our caregivers for protection when we’re hurt or afraid. But when our caregivers are also the source of the pain and fear, when the parent has caused the state of terror inside the child by what he or she has done, it can be very confusing for the child’s brain. One circuit drives the child to try to escape the parent who is inflicting pain; another circuit drives the child toward the attachment figure for safety. So when the parent is the source of fear or pain, the brain can become disorganized in its functioning, as there is no solution. We call this at the extreme a form of disorganized attachment. The stress hormone cortisol, released with such a disorganized internal state and repeated interpersonal experiences of rage and terror, can lead to long-lasting negative impacts on the brain’s development, as cortisol is toxic to the brain and inhibits healthy growth. Harsh and severe punishment can actually lead to significant changes in the brain, such as the death of brain connections and even brain cells.

Anger releases your stress hormones - adrenaline and norepinephrine.

Brain Rule #4 Stressed brains don’t learn the same way. •​Your body’s defense system—the release of adrenaline and cortisol—is built for an immediate response to a serious but passing danger, such as a saber-toothed tiger. Chronic stress, such as hostility at home, dangerously deregulates a system built only to deal with short-term responses. •​Under chronic stress, adrenaline creates scars in your blood vessels that can cause a heart attack or stroke, and cortisol damages the cells of the hippocampus, crippling your ability to learn and remember. •​Individually, the worst kind of stress is the feeling that you have no control over the problem—you are helpless. •​Emotional stress has huge impacts across society, on children’s ability to learn in school and on employees’ productivity at work.

Try to gain a different perspective of your negative thinking by looking at it from a new point of view. Use your anxiety and frustration as forces for good by channeling them towards creation. Painting, writing and composing music can act as outlets for your negative thoughts. Take frequent walks in serene environments to relax your mind whenever you feel bombarded by too much negative thinking. Recognize, focus on and be grateful for all the good things you have going for you in your life, no matter how insignificant they may seem. Spend some time in your favorite outdoor and indoor locations where you feel comfortable and relaxed. This can help calm your mind whenever you spiral into negative thinking and overthinking. Exercise in order to give your body an outlet for anxiety and stress. This will relax your body and mind when you feel assailed by negative thoughts. This can be as simple as jogging for a few minutes, climbing some stairs or performing some stretching exercises. Practice deep breathing exercises to release tension in your body and mind whenever you feel overwhelmed by negative thoughts. This helps you to attain some clarity of mind.

Physical exercise deepens sleep and improves mood by releasing neurochemicals in the brain, including dopamine, serotonin, and norepinephrine, which all make you feel happier and less stressed.

Our body responds to those feelings by releasing hormones such as cortisol and neurochemicals such as dopamine that fundamentally change our cellular chemistry. We now need to seek out the same kind of emotional hit again and again. Even if an emotion makes us stressed or sad, it often feels familiar and safe because it provides the same type of release that we experienced as children.

The hanging technique 1.     Approach and strike to the opponent’s kidney and wrap your other forearm around his neck. 2.     Pivot your hips back and bend your knees, joining your hands and locking them together. 3.     Roll your opponent on to his back, to the opposite hip, lifting his feet off the ground. In this position it is very hard for your opponent to escape. 4.     Look at his heels and wait for them to drop. When they drop, he has probably fainted. Note: This is a favorite skilled technique. While there are easier, more effective, and less risky techniques, I wanted to use this technique to stress the importance of a quick reaction. Many times, this hold can end on the ground, or be accompanied by a knife threat. However, anything less conclusive would make it easier to escape. Keep in mind that if your opponent is grabbing you with one hand while holding a weapon with the other, he cannot strangle you, and you should concentrate your efforts on preventing injury before thinking of escaping the hold. Release from neck hold from the rear 1.     First move both hands towards the opponent’s eyes in an attempt to poke them. 2.     Land your hands on the opponent’s wrists, pulling them down as you gain your breath. If the grip is too forceful to pull down, use your hands to attach the attacker's hands to your chest and lean your head backward to release the pressure on your neck. 3.     Pivot your body and your chin to the direction of the opponent’s hands, easing your head out. 4. Push with both shoulders, making room for your head to exit. 5.     Let go of your right hand and use it to grab the attacker’s elbow before standing up. That would surely keep him down. Hold the opponent at the wrist and elbow and kick to his face. 6.     You can kick his coccyx bone or the groin according to his position.

Take some time to wonder aloud with your kids about tears, encouraging them to think deeply and question the common narrative that tears are a sign of weakness. Here are some starter questions, all of which are meant to promote thoughtfulness, not answers: “What do you think tears tell us? Are tears good, or bad, or neither good nor bad—maybe they just are? Did you know that tears release stress from our bodies? Isn’t that interesting? There are some people who don’t like to cry. I wonder why? Can boys and girls cry? Can adults and kids cry? Can men and women cry? Is it more okay for girls or boys to cry or okay for both? Why? How did you learn that?

How do you free yourself? In the deepest sense, you free yourself by finding yourself. You are not the pain you feel, nor are you the part that periodically stresses out. None of these disturbances have anything to do with you. You are the one who notices these things. Because your consciousness is separate and aware of these things, you can free yourself. To free yourself of your inner thorns, you simply stop playing with them. The more you touch them, the more you irritate them. Because you’re always doing something to avoid feeling them, they are not given the chance to naturally work themselves out. If you want, you can simply permit the disturbances to come up, and you can let them go. Since your inner thorns are simply blocked energies from the past, they can be released. The problem is, you either completely avoid situations that would cause them to release, or you push them back down in the name of protecting yourself.

When a child with ODD feels stressed, it affects how their brain processes stress and how they respond. Combined with their inaccurate view of themselves and others, they act out violently to release that pent-up stress.

When you are feeling hurt, anger, stress, jealousy, rage, competition, or frustration, on the other hand, the signal from the heart to the brain becomes incoherent, and this triggers the release of approximately 1,200 chemicals into the body equal to those feelings.17 This chemical dump lasts approximately 90 seconds to two minutes. In the short term, these stressful feelings are not harmful; in fact, if they’re resolved they improve your resilience. However, the long-term effects of unresolved survival emotions put the entire body into a state of incoherence, making you vulnerable to stress-related health challenges. These survival emotions draw from the field around your body, causing you to feel separate and materialistic because you are putting most of your focus and attention on matter, your body, the environment, time, and of course, the source of your problems.

Here are several ways to try brain dumping: Task dump: Write down your to-do list to tidy your mind and prioritize tasks. Free-association dump: Write down all the thoughts in your mind, even if they are not connected to one another. Idea dump: Note all your creative sparks, big and small. Organization dump: Draft a mind map or concept map to systematically arrange your thoughts for a task or project. (See the Map Out Your Thoughts entry in this chapter for instructions.) Stress dump: List all the things stressing you out. This will help declutter your mind and clear mental fog. Gratitude dump: Write down everything you’re grateful for. This process shifts your focus from negative thoughts to more positive aspects of life. Emotional dump: Without judgment or analysis, note all the emotions you’re experiencing. This exercise can help you gain clarity about your emotional state and identify and release suppressed feelings. Nighttime dump: If a bustling mind is making it hard for you to sleep, consider writing down whatever is in your brain before bedtime.

None of those things would have happened, however, if I did not believe they were possible. If they can happen for me, they can surely happen for you, too. You’ve just got to believe. You’ve got to believe, with all of your heart, that you can make it happen for yourself. You must believe you are worthy of your desires, and that you have all the tools within you to achieve success. You must release blame, guilt, fear, stress, and any other negative emotion that does not serve you.

Your body reverses all of the storage steps through the release of the stress hormones glucocorticoids, glucagon, epinephrine, and norepinephrine. These cause triglycerides to be broken down in the fat cells and, as a result, free fatty acids and glycerol pour into the circulatory system.

When you don’t get enough sleep, your body is stressed out and releases a hormone called cortisol. This hormone leads to weight gain indirectly.

After ACTH is released into the bloodstream, it reaches the adrenal gland and, within a few minutes, triggers glucocorticoid release. Together, glucocorticoids and the secretions of the sympathetic nervous system (epinephrine and norepinephrine) account for a large percentage of what happens in your body during stress. These are the workhorses of the stress-response.

Meditation to give you Plato’s view Sit comfortably and just take a moment to focus on your breath. Notice as you inhale and exhale… inhale and exhale… Now as you inhale, imagine you are breathing in a beautiful, calming white light. And as you exhale, release any negativity or stress you may have been holding on to. Continue to breathe in that beautiful white light. Feel it filling your body with peaceful energy, making you feel lighter… and lighter… and lighter… And as your body continues to get lighter and lighter, feel yourself starting to float out of your body. You are completely safe as you hover above your body and look down on yourself. Passively observe yourself sitting there. Notice how you look relaxed and calm and know your body is perfectly safe as you start to float higher and higher. Now you are outside, hovering above the building your body is in. Look down upon it and see what it looks like from above. Examine the surrounding area – are there gardens? Streets? Cars? Are there people walking around?

A bit like a bouncer in front of a nightclub, who controls how many people enter the club depending on its capacity, our vagus nerve controls how we react to stress and helps up- or down-regulate the nervous system accordingly. When there is too much activity within the club, as in too many people (too much stress), the vagus nerve restricts new people from entering (sympathetic fight or flight response). Once things get a bit quieter inside and more people have left the club (coming back up the ladder), the vagus nerve allows for new people to enter (ventral vagal social engagement response).

When your body receives an oxygen boost, it sends a signal to your adrenal glands to lower the release of cortisol - a stress response hormone.

When the song of the angels is stilled, When the star in the sky is gone, When the kings and princes are home, When the shepherds are back with their flock, The work of Christmas begins: To find the lost, To heal the broken, To feed the hungry, To release the prisoner, To rebuild the nations, To bring peace among brothers, To make music in the heart. Howard Thurman, the late author, professor and civil rights leader

ANXIOUS CONTRACTIONS Life is movement. It’s dynamic and pulsating like a swift moving river. To be in a contented and happy state is to be in a state of flow where your thoughts and feelings follow a natural current and there is no inner friction or need to check in on your anxiety every five minutes. When you feel in flow, your body feels light and your mind becomes spontaneous and joyful. Anxiety and fear are the total opposite. They’re the contractions of life. When we get scared, we contract in fear. Our bodies become stiff and our minds become fearful and rigid. If we hold that contracted state, we eventually cut ourselves off from life. We lose flexibility. We lose our flow. We can think of this a bit like pulling a muscle. When a muscle is overused and tired, its cells run out of energy and fluid. This can lead to a sudden and forceful contraction, such as a cramp. This contraction is painful and scary as it comes without warning. In the same way, we can be living our lives with a lot of stress and exhaustion, similar to holding a muscle in an unusual position for too long. If we fail to notice and take care of this situation, we can experience an intense and sudden moment of anxiety or even panic. I call this an “anxious contraction,” and it can feel quite painful. Learning how to respond correctly to this anxious contraction is crucial and determines how quickly we release it. Anxious contractions happen to almost everyone at some point in their lives. We suddenly feel overwhelmed with anxiety as our body experiences all manner of intense sensations, such as a pounding heart or a tight chest or a dizzy sensation. Our anxiety level then is maybe an 8 or 9 out of 10. We recoil in fear and spiral into a downward loop of more fear and anxiety. Some might say they had a spontaneous panic attack while others might describe the feeling as being very “on edge.”   THE ANXIETY LOOP It’s at this point in time where people get split into those that develop an anxiety disorder and those that don’t. The real deciding factor is whether a person gets caught in the “anxiety loop” or not. The anxiety loop is a mental trap, a vicious cycle of fearing fear. Instead of ignoring anxious thoughts or bodily sensations, the person becomes acutely aware and paranoid of them. “What if I lose control and do something crazy?” “What if those sensations come back again while I’m in a meeting?” “What if it’s a sign of a serious health problem?” This trap is akin to quicksand. Our immediate response is to struggle hard to free ourselves, but it’s the wrong response. The more we struggle, the deeper we sink. Anxiety is such a simple but costly trap to fall into. All your additional worry and stress make the problem worse, fueling more anxiety and creating a vicious cycle or loop. It’s like spilling gasoline onto a bonfire: the more you fear the bodily sensations, the more intense they feel. I’ve seen so many carefree people go from feeling fine one day to becoming fearful of everyday situations simply because they had one bad panic attack and then got stuck in this anxious loop of fearing fear. But there is great hope. As strange as it sounds, the greatest obstacle to healing your anxiety is you. You’re the cure. Your body wants to heal your anxiety as much as you do.

Why are you doing this? Ever find yourself working on something without knowing exactly why? Someone just told you to do it. It’s pretty common, actually. That’s why it’s important to ask why you’re working on____. What is this for? Who benefits? What’s the motivation behind it? Knowing the answers to these questions will help you better understand the work itself. What problem are you solving? What’s the problem? Are customers confused? Are you confused? Is something not clear enough? Was something not possible before that should be possible now? Sometimes when you ask these questions, you’ll find you’re solving an imaginary problem. That’s when it’s time to stop and reevaluate what the hell you’re doing. Is this actually useful? Are you making something useful or just making something? It’s easy to confuse enthusiasm with usefulness. Sometimes it’s fine to play a bit and build something cool. But eventually you’ve got to stop and ask yourself if it’s useful, too. Cool wears off. Useful never does. Are you adding value? Adding something is easy; adding value is hard. Is this thing you’re working on actually making your product more valuable for customers? Can they get more out of it than they did before? Sometimes things you think are adding value actually subtract from it. Too much ketchup can ruin the fries. Value is about balance. Will this change behavior? Is what you’re working on really going to change anything? Don’t add something unless it has a real impact on how people use your product. Is there an easier way? Whenever you’re working on something, ask, “Is there an easier way?” You’ll often find this easy way is more than good enough for now. Problems are usually pretty simple. We just imagine that they require hard solutions. What could you be doing instead? What can’t you do because you’re doing this? This is especially important for small teams with constrained resources. That’s when prioritization is even more important. If you work on A, can you still do B and C before April? If not, would you rather have B and C instead of A? If you’re stuck on something for a long period of time, that means there are other things you’re not getting done. Is it really worth it? Is what you’re doing really worth it? Is this meeting worth pulling six people off their work for an hour? Is it worth pulling an all-nighter tonight, or could you just finish it up tomorrow? Is it worth getting all stressed out over a press release from a competitor? Is it worth spending your money on advertising? Determine the real value of what you’re about to do before taking the plunge.

The Stress Response Let's first look at our ingrained stress response as we work to create a simple understanding of how stress affects the human operating system. According to stress researcher Robert Sapolsky,5 all vertebrates respond to stressful situations by releasing hormones such as adrenaline and cortisol to mobilize energy throughout the body, particularly in those areas that allow us to fight our way out of or flee from danger, such as the large muscles in our lower body.

Instead of seeing exercise as an inconvenience, you must reframe your perspective and begin viewing it as an opportunity to release stress, get energized, and gain clarity on your workday.

Once you get the message from a feeling (say, “I’m scared”), you may want to make it disappear. Breathing is the fastest and most effective way to do this. Take a few big breaths into the physical sensations of any emotion, and watch what happens. Many times, that’s all it takes to move it out of your body. I have witnessed this done a thousand times now, but it still moves me to see the look on people’s faces when they learn that they are the master of their feelings.

Use the help and assistance of established DUI lawyer can make a big difference in a serious condition, and the use of reduced rates. The only case that someone released from prison himself, and then the knowledge of the DUI lawyer with technical assistance and information to others, even if the cable so less complicated development. You can still feel tired a lot of investment and the patient. You need to understand their rights fully, when interacting with the police. The same is not required to provide information to anyone other than simple attraction and proof of price actually give an automatic Build your account is fully justified. Sam blew not include the address of the record or sober living. This is justified by a number of twists and turns, it s just a matter back on the price, you should be comfortable and composed. It is connected to a DUI attorney, this is the season I felt the same need to comply with an empty surface and give yourself a step forward in the same action to give away crime, this time. According to the law can not be determined without a legal occupational exposure. This can, as soon as the possibility to create and prepare to pass the police stress test. After struggling lawyer of any sort is DUI lawyer really comprehensive study is required. Defend Understanding effectively contain legally questionable and even during the resource space, the buyer have made impressively familiarized with its functions, avoided. Perhaps the perception of close friends and family, including experienced that could lead to maintaining the contribution of different streams, to be very strong. If you own lawyers include visits to other matters deemed to be a basic or a crime are not willing to work necessarily mean that employees who DUI cases lawyers are required to be successful. With a little attention and trained information and events DUI attorney you can afford is ready to protect a number of problems. Instructions for the process of DUI can be difficult to inspire before the draw certification or significant delays due dates for some countries to write their own. Help could abruptly once made available, as the price does not necessarily mean the difference between staying enthusiastic driving under the influence of alcohol or other manufactured products prices without crime.

This is why if you corrected only this one problem and did nothing else, you would make major improvements in your mental, emotional, and physical functioning. We will use correct diaphragmatic breathing as the jumping-off place for all the activities that follow. If

I think about you when I’m alone,” I whispered. Cooper’s expression sent me into hysterics. Everything from horny boy to shock to joyous relief got stuck into one weird facial expression. Even after I was laughing, he seemed unable to respond. “You’re a wicked little bitch, aren’t you?” he finally said, adjusting in his chair. “Stop calling me a bitch.” “I call everyone that. My sisters, my dogs even the male ones, my brother, my Harleys. I called a squirrel a bitch yesterday. To be fair, the little furry bitch had it coming.” Laughing behind my hand, I finally settled down and returned to eating. “I don’t masturbate. What’s it like?” Cooper spit out his soda then glared at me. “You timed that.” “Yes, I did. It’s not fun having someone mess with you, is it?” “Oh, it’s on. Since you asked, masturbating is a great stress releaser. You know what else is?” “Is this going to make me vomit?” “Probably,” he said, laughing. “Yeah, I should wait until you finish eating. Dry heaves are the worst.” Chewing and laughing, I struggled not to choke.

I was staring at one of the two holes above the bathroom doorframe where Taylor had shot, when his hand grabbed my chin and turned my head to face him. “You okay?” I nodded and swallowed through the tightening in my throat. When I opened my mouth to reassure his worried-looking eyes, nothing came out and tears clouded my vision again. The hand holding my chin released me and grabbed around the back of my neck, bringing me into his chest so he could wrap his other arm around me. “I won’t let them get to you, Rachel. I swear I won’t.” He held me as I cried, and when I could speak again, the questions came out all at once. “W-what is going on? Why am I here? Who were they talking about? Don’t give me your bullshit about not being able to answer! Who are you?” When he didn’t respond for a few minutes, I thought he wouldn’t say anything at all. But with a heavy exhale that hinted at the stress he was carrying, he tightened his grip and whispered into my neck, “I’m just a guy who got caught up in a bad situation a long time ago.” I pulled back and cradled his cheeks roughly as I pleaded, “Then get out of it! Get me out of here; you don’t have to be this guy. You’re not him. I don’t know what you did, but I know what you’ve done for me. I’ve told you, you’re not a bad person, Taylor.” “Trent.” When I just sat there staring at him, he placed his large hands over mine and repeated, “Trent Cruz. That’s my name.” I knew what this meant. I knew how big this was. He trusted me with that; and in giving me his name, he was letting me know again that I could trust him. As bizarre as that sounded. “You don’t like Taylor?” I asked and earned a somewhat-relieved smile from him. “If it’s coming from you, then, yeah, I like Taylor.” Pushing me away gently, he stood from the bed and waited until I was lying down. “Go back to sleep, Rachel. It’s going to be practically impossible for them to get back in, but if they somehow do, I’ll always protect you.” My

All your stress, pain, suffering, misery is due to your attachment with it. If you don’t attach with the things, that doesn’t serve you, either in your internal or external life, slowly those things lose grip on you, and you release yourself from it forever.

Third Week of May 2012 …I wasn’t sure if I should contact you after our separation. Long distance communications in the 70’s weren’t as facile as they are now. My daily rowing helped to alleviate my stress during those early years of our breakup. Over time, Mother Nature healed my aching heart. Do you remember Opai, the American Indian shaman we met at Havasu Falls? He came to your aid when you were nauseated and performed a healing ritual over you. He said, “Fly like the condors, swim like the dolphins and slither like the serpents. The creatures of the air, water and earth will guide you back to your rightful place. Release, and let your spirit soar.” My dear Young, I love you and always will. Distance will never keep us apart. I am always with you in spirit. Be well, stay safe, for you and for me. Please send my regards to Walter, whom you claim is a reflection of my “godlike archetype.” Love, Andy.

She shivered under his touch, desire dampening her panties and making her clench her thighs together in an attempt to find some relief. His devilish hands relaxed their grip on her hips and slid around to cup her ass, pulling her close. Thick, hard evidence of his desire pressed against her belly. God, she wanted this man, and not just to silent the stressful thoughts always swirling in her head. She wanted him, not just the divine moment of oblivion that blocked out everything else. The realization scared her and brought some unwanted reality into the room. "We shouldn't be doing this." "Why?" He made quick work of the buttons on her petal-pink cashmere sweater and parted her cardigan. Sean gave a soft growl as he stared at her silver satin pushup bra that presented her boobs like an all-you-can-lick buffet. "Because I'm your employee?" He licked his lips and slid his thumb across the satin covering her hard nipple. "Yes," she said, sighing. An answer to his question or a response to even the lightest of touches? Both. "Easy fix." He snapped the front closure of her bra and her tits tumbled out. "I quit." Bending forward, he lifted one heavy globe and took the hard nub into his hot mouth. Fire sizzled through her veins and it felt so good she couldn't wait to burn. "You can't quit." She reached down for the top button of his jeans and flicked it open. "We need you. I need you." He released her nipple and she groaned in frustration. Then he found the hem of her skirt and inched it higher and the soft groan that floated out of her mouth was for a whole other reason. "Hire me back in about an hour or, better yet, a few days." The cool air caressed her upper thighs as he raised her skirt, but it wasn't enough to relieve the molten heat engulfing her. "I like how you think.

The ability to truly forgive is the richest tool of your soul. By releasing the negative energy that has been attached to you by the free will of another, you are unburdened of emotional stress and are breaking a strong karmic cycle.

Step One Preparing The Mind Anytime athletes compete, they condition themselves that they may win the prize. An athlete is well self-disciplined, and temperate in all things. They tell their bodies what to do rather than letting their bodies tell them what to do. They have self-control and self-discipline in every aspect of life including their diet, in sleeping, in their behavior, in their conduct, and in their exercise. They keep a goal in mind with a plan of attack, and a determination to win. They exercise their bodies with a plan to optimize themselves in strength to overcome. For example a runner will be more concerned with leg exercises and the parts of the body which help run. They will train for endurance more so than strength, whereas some other athletes may be concerned with upper body strength only. Likewise we need to be conditioned in all things and well-disciplined to exercise ourselves towards godliness. Our target workout is not upper or lower body, but the spiritual body with soundness of mind. Without self-discipline it is impossible to memorize the amount of Scripture we should memorize. It goes without saying that mental conditioning should be a primary focus when attempting to memorize. That way, one may be optimized for memorizing the word of God. A runner exercises their legs for optimum performance and likewise we should also exercise our minds in Christ for memorizing and walking in wisdom. To make the most of memorization time one needs to be fully alert. It is best not to do it after a long day of work, an extremely stressful period of time, early in the morning when you’re groggy, or late at night before you go to bed. Rather it is better to pick a peaceful time of day during which you are most alert. Sometimes a small sip of coffee or other mental stimulant can help wake you up enough for meditation time. In order to be well conditioned mentally, first we need to understand how to be at peace within ourselves. If you’re often stressed out it can be difficult to memorize what you need to. Watch your own heart and be certain that you don’t take things too critically in life. Life is 10% what happens to you and 90% how you take it. If you find yourself stressed out often, it may be more of how you’re handling the situation, than what’s happening to you. Although there may be something stressful happening in your life you may not need to take it so hard. In fact, the Lord calls us to always be rejoicing. As it is written, “Rejoice always” 1Th 5:16  The apostles through hardship and persecution were known to give joyous glory to the Lord. After being beaten by the council in Acts the apostles rejoiced in the Lord for the persecution they received. As we read, “…and when they had called for the apostles and beaten them, they commanded that they should not speak in the name of Jesus, and let them go. So they departed from the presence of the council, rejoicing that they were counted worthy to suffer shame for His name.” Act 5:40-41 Likewise our temperance and spiritual state of mind can help us when it comes to time for memorizing the word of God. There are both short term and long term exercises that we should practice. In the short term we should learn to rest in Christ and release things to Him. In the long term we should grow in meekness, not taking things so critically in life that we can be at peace.

a dark and empty place without our feelings. Put on a pair of sunglasses and rock on, Mom! If you answered FALSE to #3, let’s brainstorm right now about some healthy ways you can vent negative emotions, anger, and stress. We talked about a few at the end of the chapter (resting properly, exercising regularly, and eating well), but there are hundreds of other ways you can get the emotional release you need. Laughter is a big one. Do you maintain a sense of humor about your life and about your emotional challenges in particular? Connecting with friends is another important one. And what about those times when you find yourself needing what I like to call a “sanity moment”? Write