Tag Archives: stress relief

4 Tips: How To Manage Stress With Healing Words (Plus 8 Benefits!)


How To Manage Stress With Healing Words: 4 Tips/ 8 Benefits

How to manage stress JournalingThis is the real life story of a friend of mine who has chosen to remain anonymous, but would like to share how she discovered the power of healing words that not only showed her how to manage stress effectively, but also gave her a dramatically different level of new quality in life.

I was full of anxiety, tension and stress after finding out. To add to that, there was the notion that I would have to share this news with my family. This only heightened my already tense nerves.

I did not want to accept the diagnosis that I had been given. I’ve always wanted to live life to the fullest.

You see, I had been diagnosed with a fatal disease, but I was determined not to go down without a fight.

So, after telling my family about my condition, I got up, opened my laptop and wrote: The Second Half of My Life.

How To Manage Stress With Creative Action

After I finishing writing that, I then decided to write about all of the twists and turns that I had experienced in my life. I wrote a lot. I  also opened the internet everyday to read about other people with my condition. I continued this activity for over a year, every single day.

Through all of this, I discovered one of the greatest ways to practice managing stress in a positive manner.

I discovered that my regular writing had become one of the greatest reliefs from the anxiety, tension and stress. Journaling was helping me to live my life to the fullest every day.

How to manage stress JournalingBecause of journaling, I was learning how to manage stress over my diagnosis without having to go into a long, deep, dark depression, as would have been expected. Instead, what I did was to try in the best way that I could, to put every bit of sense into everything that I wrote. This lead me to find inspiration and strength through my experiences, instead of sorrow and self-pity.

The Benefits Of Creativity and Expression

As I was going along in my research of others with similar conditions, I found out how they accessed effective stress management techniques.  I stumbled upon the works of Dr. James Pennebaker, who is chairman and professor of the Department of Psychology at the University of Texas, and author of the book Writing to Heal: A guided journal for recovering from trauma & emotional upheaval.

In his more than 20 years of helping people to overcome the pain, struggle and stress in their lives, he found some results that surprised me.

When he asked people to write for 15-20 minutes a day for 4 days, people received these benefits:

  1. Stronger Immune Systems
  2. Better and Deeper Sleep/Rest
  3. Greater Ability In Social Circles
  4. Improved Overall Health and Well Being
  5. Enhanced Perception and Ability To Evaluate Life
  6. Vision To See How To Use Language As A Healing Tool
  7. Improved Capacity To Think About More Than One Ting At A Time
  8. Students Saw Their Grades Improved

How to manage stress JournalingWhy I Needed These Benefits and What I Did To Get Them

In his works, I found out that there is a relationship between people who had a traumatic experience and the proportion to which these people haad an increasing number of health issues. Reading Dr. Pennebaker’s works showed me how holding back secrets can affect one’s life.
One of the many things I learned to practice in my writing, was to make sure I had constant usage of words like:

Love     |     Joy     |     Happy

For example, in managing stress effectively, it is better to for you to say that you are not happy rather than writing about how sad you are. I learned that there’s a huge difference between saying “I’m not happy with the way my relatives treat me” or saying “I’m really sad about the way my relatives treat me”.

Likewise, writing “I want more joy in my life” is better than writing “my life is dull or unsatisfying”; “I’m looking to find more love” is better than writing “Why do I always find people who treat me badly?”.

4 Tips For Your Creative Journey

An important factor in writing your story is that it has to have an element of reflection towards yourself.
Here are some guidelines in writing that will help you:

  1. Describe your thoughts and feelings towards your experiences. Be a detailed as you can so you can get to your core feelings.
  2. Write about how you reacted when something happened in your life. Your reactions are important to observe.
  3. When you begin to write, let all of your thoughts and feelings flow without thinking of how they appear. This is not an exam you have to hand in. :-)
  4. Read your finished writing and then take a few minutes to simply reflect on how it makes you feel. This will help you to define your state of mind and your improvement a lot better.

How to manage stress JournalingWith these guidelines, my writings became more automatic. Nowadays, I write everything that comes to my mind and remember those parameters automatically because I practice them and keep them by my pc.

As time has passed I’ve begun to realize that I too, get a great deal of relief from expressing all of my thoughts through my journaling. I found that it was a huge stress relief for me and a good way to let every unsaid thought come out in the open with no barriers, boundaries or fears.

I no longer have to hide my emotions or smother my feelings under a complacent smile. What an immense  joy that discovery is for my life today.

I hope it gives you great joy, too.


What an inspiration it was for me to read her words. I wish to thank my friend for stopping by to share this inspiration with us today. I’m continually discovering wonderful new methods on how to manage stress effectively. I also believe that Dr. Pennebaker’s methods not only offer you a great way to to use healing words to relieve tension and stress, but that this can also help heal your life, as well.

If you’d like some more tips on some great healing methods, then drop by 8 Healthy Solutions To Help You Manage Stress Effectively and take your pick from some fun ideas!

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How To Manage Stress: HOME


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10 Tips: How to Manage Stress and Improve The Quality of Your Life


How To Manage Stress Effectively To Improve The Quality of Your Life

How To Manage Stress and Live a Happier LifeYou are aware of the fact that your life can improve greatly by reducing stress and gaining the benefits of effective stress relief, but how do you start.

You’re in the right place and on the right path because simply seeking this type of growth is the first, most important step towards getting these benefits into your life.

With the right stress management techniques, you can deal with difficult situations much more productively and improve the overall quality of your life dramatically.

10 Tips to Improve The Quality of Your Life and Reduce Stress Now:

1. Stop Complaining.

Facts have proven that complaining does not help improve situations. Frankly, complaining actually creates feelings of powerlessness which can only increase, rather than decrease your stress levels.

2. Start Resolving.

Seek productive solutions. Discover what you can improve within yourself. Work with others in your situation to attempt to find the root cause of the problem rather than letting complaints stop the process of solution finding.

When you take action to fix the problem, it will not only eliminate the stress associated with that problem but it will also eliminate your feelings of helplessness, which are created by complaining.

3. Stop Whining.

Whining feeds the feelings of being a victim . It also increases your anger, which would lead to a great need for anger management.

Nearly everyone feels they’ve been treated unfairly at some point in their life, but there comes a time when it’s important to just get off the fence and move on.

Whining specifically helps those around you to see you as inadequate and treat you that way. It often has the opposite effect of what you really desire because it causes loss of respect and loss of self-esteem.

4. Start Empowering.

How To Manage Stress and Live a Happier LifeYou can strengthen your self-esteem speaking confidently about yourself. Pay attention to the dynamics of your voice and nip those whines in the bud! When you speak with an assertive tone to yourself & those around you, you regain the power that whining diminishes.

Practice confidence and you will be confident.
End this vicious circle of whining by viewing your situation and taking a proactive approach towards finding a solution.
CNN published a fascinating article about overcoming complaining and whining through a “venting fast”, so try some of these solutions to help.

5. Stop Blaming Others.

Blaming others is a natural response to many different situations. Shifting the focus of a negative experience away from yourself seems natural but it is not at all productive and it only prolongs agony and feelings of loss of control.

6. Start Taking Control.

Taking control of your life puts you in the driver’s seat. This is important for you to regain the power you let slip through your fingers when you blamed others. Taking control will give you a new vision and new resources for greater solutions.

This type of action demonstrates your confidence and your reliability. Others will be more likely to trust you with more responsibility once they see your capacity to take control instead of placing blame.

7. Stop Procrastinating.

Procrastination is cited by many people as a huge problem. However, remember that by putting things off until the last minute, you are effectively creating additional stress in your life. This is an area where effective stress management techniques will do you a world of good and make a huge difference in your happiness in life.

8. Start Planning.

One of the greatest ways that you can learn how to manage stress effectively is to learn how to plan effectively. I struggle with this myself, so I wrote The Only 5 Letter Word You Need To Overcome Procrastination and shared an effective system that can help you.

Giving yourself extra time to complete a project will offer you a good buffer to reduce stress.

9. Stop Harboring Negativity.

How To Manage Stress and Live a Happier LifeEveryone has been treated unfairly or been wronged in some way in their lives but holding on to the negative feelings associated with this is unhealthy. It’s also one of the fastest ways to block your vision from seeing the quality of life that you can efficiently access.

Negative feelings reinforce the habits which lead to the practice of tips #1,3,5, &7.

How many times have you seen something start out as:

“I’m so tired of being overweight” (#1).
Then go to “Why do so many people have a fast metabolism while I’m stuck with a slow metabolism” (#3). Then before you know it, it’s become “Well it’s my supervisor’s fault because with these hours, I don’t have time to make nutritious meals!” (#5).

All of these cycles require precious time and great energy, which leads to the procrastination we find in tip #7.
By implementing steps #2, #4, #6, #8 & this next tip, #10, you give yourself 5 concrete paths to change “being overweight” and discover new, easy to prepare delicious food!

10. Start Accepting New Ideas.

By letting go of grudges and negativity and you’ll have so much more free time to make important improvements. Use this new free time wisely by going about the same issues you’ve seen as patterns in your life, but with new ideas and resources with which to conquer them.

If you would like an in-depth look into how to manage stress with decision making and problem solving then you will find a vast resource of additional information by clicking that link which will take you to The Free Management Library.

In closing…

You’d be surprised at how much difference you can see in changing your stress levels with new stress management techniques. The breath of fresh air that new ideas and new methods bring will also get you unstuck from the past habits which only kept you in the cycle of those past habits.

By implementing these 10 stress management techniques you’ll be able to get immediate results. These are extremely important for improving the quality of your life and let’s face it, when you improve the quality of your life, you improve the quality of the time you share with those you love.

Let us know if you’ve there’s anything you particularly identified with in this post or if there’s something you’d like to see covered in more detail by commenting.

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Here’s to your stress management success!

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Perception and Stress Relief: How Your Perception Affects The Way You Manage Stress


How To Use Your Perception To Manage Stress

If you’re reading this blog post and following this website, chances are, you would like to have better ways to manage stress and a better quality of life for yourself.

You want to keep yourself mentally fit against the many disturbances stress can cause and you care about improving yourself on a regular basis.

Many of us share those goals in life, but how many times do we stop to think of the effect our perception has on our ability to achieve these goals?

I won’t go into the exact metaphysics of how all of this works in daily life right now (although you might find a post going into this detailed aspect at a later date) :-) , but let’s just suffice the stress management strategy your’re looking for to say this:

“Whatever your current objectives are, know that you have the power  to determine your attitude, which is what will determine your overall success. It’s your capacity to choose your attitude which then defines your perception. And it is your perception which ultimately shapes your reality.”

How Does Your Perception Shape Your Reality?

If you perceive your reality with the negative thoughts, resulting in negative words, then your perceived reality gives you a negative attitude toward the object of your perception. It is this perception that makes it more difficult to find the solution or the success, in that perceived reality of negativity.

Which Stress Management Technique Works Best?

Many times, without being consciously aware of it, you just might inadvertently open the door for stress instead of consciously choosing effective stress management strategies. Let’s take a look at an example of this theory in action:

You’re waiting on line at the supermarket, which is packed, and the line you’re waiting on seems to be moving slower than the other lines.

You can:

A. See which line looks faster and plan a path to get there through the traffic of the supermarket so that you can finish your errand in the most time efficient manner.


B. Figure that getting to that “faster moving lane” is no guarantee that the other lane is going to keep moving faster, then use the time spent waiting in the line to mind map a great weekend for yourself or a new project you’re working on.

Both are plausible choices, so which would you choose?

Stress Management and Perception ImageMost often, if we are pressed for time, we might think situation A could be the best choice, but how many times have you done that just to find that the person right in front of you on the faster moving lane that you made the mad dash for has chosen to pay in cash, is looking for exact change (and the coins that they can’t seem to find) and even more, has chosen products which the cashier has to look up by hand because the price tags are wrong!

I guess we would just call that Murphy’s Law, but even still, this can be awfully frustrating when it happens during a time when you’re doing your best to be time efficient. (Which, strangely enough, always seems to be the time when things like that happen!)

The Role Of Perception In Stress Management

In order to effectively manage stress in all areas of your life, it’s really helpful to decide up front which type of attitude you want to carry with you throughout each day. By making this a conscious choice on a daily basis, you will find it easier to manage stress with a more effective perception of reality that you consciously choose, with awareness and direction, instead of falling into old habits. .

Stress Management and Positive Self-Talk ImageStress Management is more obviously understood as something to practice at work or with your family, in order to keep from getting angry with others. But stress management strategies are so much more because they are the keys to living your life free of tension in any situation. These are the strategies that you need  when it comes to enhancing the overall quality of your life.                                                      For example, even positive self-talk would be a great exercise you can do while waiting on the line at the supermarket. Combining words like those with your mind mapping of the project or your great weekend plans will help keep you on track with a positive attitude. (And make waiting on the line a lot easier.)

Try this little exercise in altering your perception the next time you find yourself feeling frustrated with “waiting on line at the supermarket”. I also invite you to use this as a metaphor for tons of situations that provoke feelings of tension.

I struggle with this myself and need to always remind myself that in the moment that my perception has placed a shadow over reality, it’s a lot harder to find the right attitude. But the right attitude is always there for the taking. What’s more, if I don’t reach out for the right attitude, the wrong perception can actually carry over into the following activities, placing a shadow over them, as well.

Effective Stress Management Strategies:
A Practical Example To Help Yourself Remember Your Options

How many times have you thought you were late, just to get there and find out that everyone else was just arriving at the same time that you were? (Yep, maybe they were on line at the supermarket, too!) :-)

So as it ends up, you find that you rushed and huffed and puffed for nothing. :-(

That’s what we call “unnecessary stress”, but it happens when our perception on the reality of “the line at the supermarket” is deemed bad, which then shapes our attitude, mood and disposition.

But the good news is that you can change that by changing your perception toward the stressful situations and applying healthy, effective stress management strategies which will keep your attitude positive and your success in anything, on track!
*There’s a lot more coming up on this topic, so remember to bookmark this page.

We really want to know how this exercise works out for you, so please share your results and/or tips with us in the comments section!

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Stress Management and Money: 3 Tips


Your 3 Step Plan To Manage Stress Concerning Your Money

Stress Management Money Freedom ImageWhen thinking about your money and your financial situation, do you notice your mood swinging into a “down the hill” sort of way? (see: symptoms of stress/stress management) Would you like to have stress relief from your past ideas concerning money? Effective stress management means facing those situations which make you feel uneasy (even to the point of nauseousness) with full steam. So get ready to tackle this ferocious tiger, which you will turn into a house cat with your courage to begin!

Let’s begin by stating an irrevocable fact: 2012 does not have to be like 2011 or any of the years before. You can make a difference this year and take your financial standing by the horns! It’s important to believe deep down in your heart that things can and will be different as this belief in your capacity to make a difference will propel you forward.

3 Ways You Can Manage Stress Concerning Money:

1. Review your financial goals for this year.

Schedule time for yourself to write out how you would like to see this year differ from the previous years. Schedule this the same way you would schedule and honor a dentist appointment because it’s that important in order for you to really make this year different from the previous years. Would you like to see your savings change? Then set out a plan for it—but on paper because this will help you to focus and commit.

money managementI don’t know about you, but I had heard the motto PAY YOURSELF FIRST for years, but it wasn’t until I actually sat down and set out a strategy to do so that it became attainable. You need actionable steps to take, so program that into your lifestyle. Even saving $1.00 a day is just $35.00 dollars a month, but that will be $365.00 dollars saved at the end of the year which you might have let slip through your fingers were you not consciously aware (through the form of writing out your plan) of your new commitment.

Start small and make a commitment. It’s better to know you can easily reach a set figure than to set a goal which is so high that it becomes more difficult to process. Whatever plan you use for your smaller commitment will essentially be part of any bigger plan you’ll have, but it’s the commitment to yourself which is key.
*Note: If you tend to procrastinate this first step, then read end procrastination and apply those techniques to help you get started.

2. Review your mental mindset.

This is more than just seeing the glass half full or half empty. This is all about your core ideas concerning money.

money managementDeep down, do you believe that money is there to serve you or do you serve money and most importantly how do your ACTIONS reflect your mental mindset? Also take a look at how you’ve perceived money over the years to see if you’ve always felt there was never enough or if there were times when you were satisfied with your income and money management. This type of reflection is important for your moving forward in managing stress effectively concerning your money management because it will show you the areas we’re going to clean out, change and improve on in the next step.

If credit cards and loans are a big problem, then you might want to consider reshaping your mental mindset about what you really need….and what you don’t. You don’t need debt and you don’t need stress from debt, so it’s a good idea to look for which patterns of behavior are not in harmony with your overall financial goals. Is the new car really something to take you from point A to point B, or is it to impress your _____fill in the blank. Make a defining statement of who you are and use positive affirmations to help you keep your eye on your real and true goals in life. The bottom line: impressing anyone out there cannot and will not ever compare to the great impression you will gain within yourself from reaching your financial goals!

*NOTE: It’s a good idea to start with micro financial goals as explained well in The Simple Dollar.
**If living large is the only way for you, then check out some tips on how to do so without infringing on your mental mindset and financial goals at: Wisebead.

3. De-clutter

It’s strange how this works, but when you physically get rid of clutter and chaos in your home and office, that becomes the catalyst for ridding yourself of the clutter in your mind, as we spoke of in step #2.

This article in Leo Babauta’s Site illustrates this point with great clarity in point number 13. Again, the note on micro goals can help you a lot, so you might want to start with something small, like a drawer or 1 bookshelf.

money managementWhen starting fresh and managing stress concerning your finances, remember that having “visual thought space” is important to help you in organizing and achieving your new plan. You really need this type of de-cluttering in order to do what you set out to do the objectives we discussed in step #1.

We’ve written about closet clutter earlier and that’s a good guideline to help you to get rid of the things you don’t need or use. One of the best things about using the philosophy from the closet clutter relief article for “any other type of clutter” is that it trains your mind to let go of emotional attachment to physical possessions and let’s face it, stress management is useful for your money management mainly because of physical possessions. Freeing yourself from strong emotional attachment to these “things” (many of which, were lined up for the goodwill anyways) get you moving forward in the right direction of getting your money to work FOR you, instead of just working for money.

Poor is a state of mind, broke is only a temporary condition.

We’ll be covering much more on this important topic, given the amount of stress which stems from issues pertaining to this topic, so be sure to sign up for the latest news at the top left corner of this page, bookmark our site or get the rss feed so you can keep abreast of the new developments.

In the meantime, we have something very exciting and very special to inform you about which will surely help you in every facet of life!

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Here’s to the best of your stress management success!

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Why and How Laughter Therapy Works


Laughter Therapy: Take The Path to Good Health

Blessed are those who can laugh at themselves for they shall never cease to be amused!

How can something as simple as laughter improve an individual’s overall health? Laughter is a remarkably complex mechanism, and the effects it has are equally complex. Combined with a positive attitude and the practice of visualization, laughter therapy can help people relieve stress, manage pain, overcome illness and live a healthier, more productive life.

What Happens When We Laugh?

Few people think about what happens when they laugh, but laughter actually causes a number of physical and chemical changes in the body. The act of laughing decreases the level of stress hormones such as cortisol and adrenaline while simultaneously increasing levels of endorphins and neurotransmitters. Antibody producing cells increase in number and T-cells, which fight infection, become more effective–boosting your immune response. Some studies even suggest that regular laughter can help you fight off the common cold.

Laughing can even provide you with an aerobic workout without hitting the gym. Something as simple as laughing 100 times provides the same amount of exercise as 15 minutes on a stationary bicycle–and it is a lot more fun too! Laughter works all of your muscles: respiratory, facial, legs, abdomen and back, while increasing blood oxygenation and flow. Best of all, even fake laughter offers the same benefits, so you can “fake it till you make it” and still reap the rewards!

Laughter is the Best Medicine for Many

Laughter in itself offers many benefits for individuals suffering from many conditions. Medical journals cite the use of laughter and humor as helpful and beneficial to patients with chronic conditions, pain, depression and a number of other ailments. Additionally, laughter has the benefit of being contagious and social. People suffering from long term illness are often isolated, spending a great deal of time in treatment; laughter gives them an outlet which is more than just medically therapeutic.

Positive Words Lead to a Positive Attitude

We are so accustomed to speaking negatively that we often don’t realize when we are doing so. Self-deprecating comments meant to redirect compliments; negative self-image and defeatist attitudes carry over from speech into thought and from thought into belief. Conversely, using positive words when speaking about oneself or facing a challenge creates an atmosphere where success is much more likely. Which kind of lifestyle do you want to have?

Success Feeds on a Positive Outlook

Applying the positive effects of laughter in the workplace makes it a more pleasant place to work. Employees are more likely to face challenges with excitement if they feel good about themselves and their colleagues. Teaching your staff to incorporate positive self-talk, laughter and creative visualization isn’t frivolous; it actually increases performance. These valuable lessons learned at work can carry over into employees’ home lives as well.

It doesn’t take long to create the kind of workplace you want for yourself and your employees. A few minutes a day is all you need to incorporate some simple, effective laughter therapy exercises into your routine, which will aid in stress relief and improve employee results in your office and your family relations in your home.

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