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How to Stay Calm Under Pressure - Stress Tips For Surviving Tough Times

Staying calm under pressure can be so important, but it's one of the hardest things to do. We're not exactly wired that way. So what does it take?

1) Be prepared

Calm Blood

First of all, it helps to be prepared. Know that sooner or later, there'll be a stressful situation, and you'll want to make sure to have your arsenal of self-calming strategies handy and ready to go.

How to Stay Calm Under Pressure - Stress Tips For Surviving Tough Times

2) Breathe

Yes, breathe. This is not a joke. When we get stressed, our breath gets very shallow, and the body responds with generating stress hormones. If we take slow deep belly breaths, the vagus nerve gets stimulated, which results in more calming hormones. Ergo: instant calm. Or at least calmer.

3) Time out

If you can, get some time out. Kids are not the only ones that can benefit. Go for a walk outside if you can to clear your head, work off some of the stress hormones in your body and, yes, breathe. Think. Get a bit of perspective before you return to face whatever it is you must face.

If going outside is not an option, excuse yourself to go to be bathroom. Or walk a flight of stairs or two. Anything to get away for a moment.

4) Focus on the positive

Focusing on the positive makes a huge difference and can rapidly transform how you feel. There are two ways to do that. You can focus on the preferred outcome of the situation, maybe in the long run if that's all you can come up with. Think: What WOULD I like to happen?

Or you can focus on any positive aspects of the situation, starting with the most basic (you're alive. You can walk, talk, see, etc.) and moving to the more sophisticated (find SOMETHING positive about the situation or person who is aggravating you).

5) Do what you can -- one thing at a time

Think about what you CAN do in this situation, and do it, one thing at a time. If it's a test situation, take it one question at a time, doing the easy ones first. If it's an argument that you can't win, bow out, or beg for time out to think, or even, if the end result is inevitable, get it over with and be wrong sooner (I'm sorry you feel that way). The latter is a strategy I learned from the late Roger Mellott. It's the "lose the battle and win the fight" principle. If it's an overwhelming job, start with one thing that will move you in the right direction.

There are many other ways to reduce stress, from aromatherapy to EFT (Emotional Freedom Technique). In the meantime, if you use the five in this article, you'll find they'll make a big difference in your stress levels. Take that breath, do what you can, picture your desired outcome, and you'll feel calm -- or at least a lot calmer -- quickly.

How to Stay Calm Under Pressure - Stress Tips For Surviving Tough Times

Want more ways to calm yourself under pressure? Just click on the link for Elisabeth Kuhn's FREE stress-taming strategies report and reclaim your inner calm.

And if you are ready to make some positive changes, you're invited to claim one of Elisabeth's FREE strategy sessions Just click on the link and follow the instructions.

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Eat For Stress Relief - 5 Foods to Calm You Down

If you're jittery bundle of nerves, start eating for stress relief. The following five foods will calm you down and make you feel fit enough to handle whatever life can throw at you.

1. Avocados Lower Your Blood Pressure

Calm Blood

Stress is a great excuse to indulge in creamy guacamole. Not only will you get instant stress relief from this green marvel, you'll also do your heart good. Avocado contains both monounsaturated fat, and potassium, which can lower your blood pressure.

Eat For Stress Relief - 5 Foods to Calm You Down

2. Oats, Your Serotonin Enhancer

Just like your mother told you, porridge is good for you. Oats contain carbohydrates which are absorbed slowly, and this enhances the serotonin-producing abilities of your brain. Serotonin is your body's own stress-relieving chemical.

So if you know you'll have a busy, high-pressure day, take a few moments to eat a bowl of porridge or muesli before you leave the house.

3. Oranges - Fast Stress Relief

Oranges for stress relief, who knew? It turns out that vitamin C relieves stress by returning your blood pressure and levels of cortisol (a chemical produced by the body when you're under stress) to normal quickly.

4. Salmon Keeps Cortisol and Adrenaline in Check

Salmon is packed with omega-3 fatty acids, and they keep cortisol and adrenaline (another chemical your body produces when you're under stress) in check.

If you hate fish, you can buy capsules of omega-3, but fresh salmon is better for you.

5. Skim Milk, Calms You and Relieves PMS

Do you turn into a fire-breathing dragon at that time of the month? Skim milk not only calms you down at any time, but it's especially useful when you're suffering the irritability and mood swings of PMS.

Here's an added tip: if your stress is giving you insomnia, a glass of skim milk will help sooth you to sleep.

Everyone suffers from stress. The above five foods will not only help you to manage stress, but will also improve your general health, so that you're calm and serene, even in the midst of the chaos of your life.

Eat For Stress Relief - 5 Foods to Calm You Down

Want more stress relief tips? You'll get more information on stress management on the Just Stress Relief Blog at http://www.juststressrelief.com/blog/, and at the Easy Fab Yoga Blog at http://www.easyfabyoga.com/blog/

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Kazakhstan National Anthem Video...Thanks Borat

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High Blood Pressure During Exercise

A study from Johns Hopkins shows that people who develop very high blood pressure during exercise are the ones most likely to develop high blood pressure in later years (American Journal of Hypertension, April 2004.) These people have arteries that do not expand as much as normal arteries when blood is pumped to them.

When your heart beats, it squeezes blood from inside its chambers to the large arteries. This sudden bolus of blood causes normal arteries to expand like balloons do when they fill with air. The walls of arteries have sensors that allow arteries to expand with each pulse of blood. If the arteries do not expand enough when blood enters them, blood pressure can rise very high. Blood pressure is determined by the force of the heart's contraction times the resistance in the blood vessels. Normal blood pressure is 120 when the heart contracts and 80 when it relaxes. During exercise, the heart beats with increased force to raise blood pressure. It is normal for blood pressure to rise up to 200 over 80 during running, and to 300 over 200 while doing a leg press with very heavy weights.

Blood Pressure

People with normal resting blood pressures who develop very high blood pressure during exercise are the ones most likely to develop high blood pressure later on. If your blood pressure rises much above 200 during running, you are at increased risk for developing high blood pressure.

High Blood Pressure During Exercise

Ninety percent of Americans will develop high blood pressure, which increases risk for heart attacks, strokes, kidney damage and sudden death. High blood pressure usually occurs in people who have normal blood pressures when they were young. If you have an exaggerated blood pressure rise during exercise, you should go on a heart attack prevention program that includes a diet that is high in plants and low in saturated fats and refined carbohydrates, regular exercise, losing weight if you are overweight, not smoking, and avoiding stimulants and drugs that raise blood pressure.

High Blood Pressure During Exercise

Gabe Mirkin, M.D.
http://www.DrMirkin.com

More on high blood pressure

DASH diet to control blood pressure.

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How To Lower Diastolic Blood Pressure, Safely?

High blood pressure also commonly known as hypertension can be fatal if not treated. Hypertension is known for causing the hardening of the arteries and may get worst if is not addressed. What does all this have to do with a how to lower diastolic blood pressure?

One of the most important numbers in determining pressure reading is the diastolic number in the reading. It is the number at the bottom of the line when the reading is express as e.g 120/80. In this case it is 80, and the systolic number is 120. A lower diastolic blood pressure reading is preferable as the higher that number the greater the risk to developing hypertension, and becoming a victim to this silent killer is more likely.

Blood Pressure

Here are seven, safe and powerful ways to maintain a normal pressure reading.

How To Lower Diastolic Blood Pressure, Safely?

1. Know your risk factors

Obesity due to over eating and lack of exercise Too much sodium or salt intake Habit of smoking and excessive alcohol drinking Physical and mental stress Heredity or genetics Old age

2. Always monitor

You can monitor your pressure by using a sphygmomanometer and knowing the different ranges in the reading. In the list below note the levels of they diastolic reading - the lower number. Take a close look at how both the systolic (upper number) and the diastolic (lower number) increases as the level of hypertension stages increases. Again, it is important to know how to lower diastolic blood pressure in order to minimize the risk of hypertension.

Normal - 119/79 and below Pre-Hypertension - 120-139/80-89 First stage hypertension - 140-159/90-99 Second stage hypertension -: 160/100 and above

3. Know the signs and symptoms Here are the most common signs and symptoms

Severe headaches Fatigue due to physical stress Blurry vision Chest congestion Breathing problems Heartbeat irregularities Blood in the urine

4. Maintain a proper diet

Avoid foods high in sodium, cholesterol and saturated fat Consume foods rich in potassium, calcium and vitamin c. Eat fruits, vegetables, low-fat dairy products and wheat

5. Lose some weight

Lose weight if you are 30% above your normal weight or more Exercise regularly

6. Drug ad Natural Supplements

Use herbal treatments such as garlic, burdock or Hawthorne Use conventional treatments prescribed by doctors such as diuretics, beta-blockers and calcium channel blockers.

Finally, educate yourself; just by reading this article you have already started the process of doing that. The resource box below provides and excellent resource on hypertension and more importantly how to keep your eye on maintaining a lower diastolic blood pressure reading as indicated in the list provided above. Do not keep in the dark about this. This is the most important step to curbing this lethal silent killer, hypertension.

To your Health, live well!

How To Lower Diastolic Blood Pressure, Safely?

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The Signs of Low Potassium - Ignorance is Not Bliss!

Potassium is one of those minerals that is vital to our well being, yet just about everyone does not get their daily supply of it. Most people don't know much about potassium and its many benefits, and it goes unadvertised, since it's mostly gotten from fresh raw foods. Let's face it, almost everyone knows the benefits of calcium and vitamin C, thanks to the dairy and juice industries, but potassium remains a mystery to many, even though the signs of low potassium are very undesirable!

Some of the signs of low potassium are typically blamed on aging, or "teen-aging", if you will: acne, dry skin, muscle weakness or loss of tone, and skin and hair problems, including wrinkles! Potassium is essential in maintaining a youthful look; if you want the ultimate anti-aging treatment, get your daily dose, which is 4700mg. To put it another way, potassium is to the skin, arteries, and muscles what calcium is to the bones!

There are some serious health threats associated with the signs of low potassium. Constipation, thirst, and insomnia are three widely suffered symptoms, which most blame on other factors. Abdominal cramping or bloating and constipation is prevalent, if one can judge by the amount of products advertised and sold to alleviate these symptoms of low potassium. Low blood pressure, abnormal heart beat, and muscle weakness are suffered by many more, and likely blamed on everything but a lack of potassium.

As I mentioned already, raw foods are the best sources of potassium, since they have the most abundant amounts, cannot be overdosed on, and they contain the supplemental minerals and vitamins that complement potassium! Don't let the lack of advertising about this vital mineral fool you, for the RDA of this vital mineral cannot be obtained in a supplement, therefore there's not big money in it. For more information on the signs of low potassium, and how to get your daily amount, visit my website below and request the Free Nutrition Chart Book.

Roxanne Vick is a SAHM of ten (yes TEN children!), and enjoys her good health, her children, and gardening. Visit her website for a Free copy of her Nutrition Chart Book, and learn how you can take care of your most important asset, your health. http://www.myrawfooddietrecipes.com.