Thursday 31 August 2006

5 Tips on how to treat your life like you are still at school!

Photo By N. Ireland Wallpapers / Desktop Backgrounds


I like to think back to my days at school and ponder how, in a way, the system got it right. Let me explain.

Remember how we all used to have different classes? We had science, history, English literature, religious studies, French, geography, art, music and physical education to name but a few. It got me to thinking how varied and broad the education we got was and how the varied subjects kept it interesting. You utilized different parts of your brain and lived a balanced life.

As we got older we became more and more specialized. Some of us went on to study law or medicine. Some studied engineering or science and others trained in trades such as carpentry or plumbing. We lost the balanced approach to our learning and our lives. Some of us let the physical exercise go by the road side, others stopped reading for pleasure and others even stopped learning all together.

In my humble opinion, if we model our lives on the structure of how we were educated as children, our lives would be a lot more balanced. We would constantly be learning. We would try new things and learn a wide range of skills. We would appreciate literature, music, science and history - even more now than when we were kids. We would have our own phys. ed. classes were we wouldn't have to feel like we are competing with everyone else - it would be enough just to BE active. Here are some of my tips on how we would re-capture that spark of life that was learning and being educated.

1) Create your own time table for the week.

Make time for learning. Schedule in some time for learning or reading something new. Schedule in some time for exercise or listening to some music you wouldn’t normally listen to. If you actually make the effort to schedule like your school used to do for you - you might actually find the time to learn.

2) Make your own physical education class.

Some of the sports we were made to do - I hated! I also hated gym class as I was never very good compared to my classmates. Well you know what? Now that you are an adult you don't have to compare yourself to others. You can pick physical activities and sports that you enjoy and that you might actually stick with!

3) Make your own art or music class.

Again you don't need to worry what other people think of your painting, sketching or drawing. Do it for you and let your creativity flow. We all have it! Learn any musical instrument you want. I have started learning guitar again and it doesn’t matter that I can only play a few chords. I can play Johnny Cash’s “A boy named Sue” as is only three chords!

4) Make up your own syllabus.

You are the school principal. You are the head coach, the English, history or science teacher. You make up a learning time table that suits you. It can be as heavy or light a schedule as you want. Imaging the fun you could have had if you could do that in school!

5) Keep it varied and keep it balanced.

Keep your new school time table varied and balanced. Leave time for physical exercise and relaxation. Keep the subjects you choose varied so you use different parts of your brain i.e. the logical part or the artistic part for example. Most of all have fun with it!


I hope this helps to inspire you to begin a path of life long learning. I really believe if you live your life this way you will start living your life to the full!

Good Luck,
Allen

5 Tips on how to treat your life like you are still at school!

Photo By N. Ireland Wallpapers / Desktop Backgrounds


I like to think back to my days at school and ponder how, in a way, the system got it right. Let me explain.

Remember how we all used to have different classes? We had science, history, English literature, religious studies, French, geography, art, music and physical education to name but a few. It got me to thinking how varied and broad the education we got was and how the varied subjects kept it interesting. You utilized different parts of your brain and lived a balanced life.

As we got older we became more and more specialized. Some of us went on to study law or medicine. Some studied engineering or science and others trained in trades such as carpentry or plumbing. We lost the balanced approach to our learning and our lives. Some of us let the physical exercise go by the road side, others stopped reading for pleasure and others even stopped learning all together.

In my humble opinion, if we model our lives on the structure of how we were educated as children, our lives would be a lot more balanced. We would constantly be learning. We would try new things and learn a wide range of skills. We would appreciate literature, music, science and history - even more now than when we were kids. We would have our own phys. ed. classes were we wouldn't have to feel like we are competing with everyone else - it would be enough just to BE active. Here are some of my tips on how we would re-capture that spark of life that was learning and being educated.

1) Create your own time table for the week.

Make time for learning. Schedule in some time for learning or reading something new. Schedule in some time for exercise or listening to some music you wouldn’t normally listen to. If you actually make the effort to schedule like your school used to do for you - you might actually find the time to learn.

2) Make your own physical education class.

Some of the sports we were made to do - I hated! I also hated gym class as I was never very good compared to my classmates. Well you know what? Now that you are an adult you don't have to compare yourself to others. You can pick physical activities and sports that you enjoy and that you might actually stick with!

3) Make your own art or music class.

Again you don't need to worry what other people think of your painting, sketching or drawing. Do it for you and let your creativity flow. We all have it! Learn any musical instrument you want. I have started learning guitar again and it doesn’t matter that I can only play a few chords. I can play Johnny Cash’s “A boy named Sue” as is only three chords!

4) Make up your own syllabus.

You are the school principal. You are the head coach, the English, history or science teacher. You make up a learning time table that suits you. It can be as heavy or light a schedule as you want. Imaging the fun you could have had if you could do that in school!

5) Keep it varied and keep it balanced.

Keep your new school time table varied and balanced. Leave time for physical exercise and relaxation. Keep the subjects you choose varied so you use different parts of your brain i.e. the logical part or the artistic part for example. Most of all have fun with it!


I hope this helps to inspire you to begin a path of life long learning. I really believe if you live your life this way you will start living your life to the full!

Good Luck,
Allen

Tuesday 29 August 2006

10 Tips On How To Be Healthier at The Office

10 Tips On How To Be Healthier at The Office
A lot of us now earn our livings by working in an office environment. This may seem like an environment that would be safe and perhaps an environment that would not damage your health, but if you learn the wrong habits it can be exactly that! I have suffered from an injury associated with bad posture and as my physiotherapist said “One has to have a fit body to be able to sit all day!” Other adverse health related issues from working in the office can range from over work and stress to bad nutrition and exhaustion.

With the right strategies, potential dangers to your health can be avoided and the following list is for my own benefit as much as any of the readers of Life is a Journal.

1) Take your breaks.

You do need to take a break for both your mental and your physical well being. Try doing healthier things during your breaks too. Don’t just get up and go for a coffee – go for a walk around the block instead. Try and recruit other people into your walking breaks and make it social thing.

2) Sit properly i.e. good posture.

There are lots of links on the web that will show you how to sit correctly at a desk or workstation. It’s very important to sit correctly to avoid repetitive stress injury (RSI) and neck and shoulder tension. Your health and safety officer at your work might have some information on good posture too.

3) Drink water.

It is important to keep yourself hydrated in the dry air conditioned environment that is the modern workplace. Keep a filled water bottle at your desk and sip it during the day. I noticed a big difference in how I felt with less headaches and tiredness when I adopted this habit. To give you an idea on how little water people drink – current medical advice suggests that you should be drinking about two liters a day although this includes all fluids from food too!

4) Eat healthy.

Bring in your own lunch – that way you have control of what is going into your mouth at lunch time. Substitute snacking on junk food to snacking on nuts, dried fruit or fresh fruit. I know we all need a little pick me up in the afternoon so I won’t recommend not snacking at all! What I will say though is reducing refined sugar based products also reduces the “crash and burn” affect as I like to call it. This comes when the sugar and caffeine effects wear off and you feel a hundred times worse than you did before you went for the sugar fix.

5) Reduce Caffeine Intake.

Coffee and tea can not only set your nerves a jittering but it can dehydrate you too. Again instead, of stopping totally – slowly reduce your intake and substitute something in its place such a herbal teas, red bush tea, fruit juice or even water!

6) Arrive to work early.

A lot of jobs these days allow for flexible working hours. As tempting as it is to lie in bed that bit longer it comes back to bite you at the end of the day when you have to make up the balance at the other end. It is important to have a balanced life so come in early, work when you are fresh and go home on time (with the exceptions of some emergencies of course!)

7) Stretch.

This could go into the point about taking a break but when you are busy, going for a walk round the block isn’t always an option (although you should make time for one of those breaks!!). Stretching at your desk to release tension in your shoulders and neck is very important. Again there are many resources on the web that will show the best exercises to do

8) Go for a lunch time work out.

Instead of sitting in the canteen and then plodding back to your desk, take some time to go work out in a gym or play a sport you like. If you are not a sporty person – try going for a brisk walk. The idea is to counter the inactivity of office work with activity!

9) Work when you are at work.

Don’t surf. Try and be efficient. Do you really need to check your email every five minutes? Or write in a blog that is not work related! J

10) Plan your day.

This can reduce stress, keep you focused on what is important, help with time management and help you get out that office door on time. Work out your long term, medium term and short term goals. Construct a task list that helps you achieve your goals and review the list regularly. Do your goals fit with your organization? Do the goals fit with you as a person? Are they achievable? Do this and your days will run much more smoothly and you will have time to implement all the rest of my tips one through to nine.

What tips can you think of that would help you survive a day at the office? If you think of any, please leave a comment below

10 Tips On How To Be Healthier at The Office

10 Tips On How To Be Healthier at The Office
A lot of us now earn our livings by working in an office environment. This may seem like an environment that would be safe and perhaps an environment that would not damage your health, but if you learn the wrong habits it can be exactly that! I have suffered from an injury associated with bad posture and as my physiotherapist said “One has to have a fit body to be able to sit all day!” Other adverse health related issues from working in the office can range from over work and stress to bad nutrition and exhaustion.

With the right strategies, potential dangers to your health can be avoided and the following list is for my own benefit as much as any of the readers of Life is a Journal.

1) Take your breaks.

You do need to take a break for both your mental and your physical well being. Try doing healthier things during your breaks too. Don’t just get up and go for a coffee – go for a walk around the block instead. Try and recruit other people into your walking breaks and make it social thing.

2) Sit properly i.e. good posture.

There are lots of links on the web that will show you how to sit correctly at a desk or workstation. It’s very important to sit correctly to avoid repetitive stress injury (RSI) and neck and shoulder tension. Your health and safety officer at your work might have some information on good posture too.

3) Drink water.

It is important to keep yourself hydrated in the dry air conditioned environment that is the modern workplace. Keep a filled water bottle at your desk and sip it during the day. I noticed a big difference in how I felt with less headaches and tiredness when I adopted this habit. To give you an idea on how little water people drink – current medical advice suggests that you should be drinking about two liters a day although this includes all fluids from food too!

4) Eat healthy.

Bring in your own lunch – that way you have control of what is going into your mouth at lunch time. Substitute snacking on junk food to snacking on nuts, dried fruit or fresh fruit. I know we all need a little pick me up in the afternoon so I won’t recommend not snacking at all! What I will say though is reducing refined sugar based products also reduces the “crash and burn” affect as I like to call it. This comes when the sugar and caffeine effects wear off and you feel a hundred times worse than you did before you went for the sugar fix.

5) Reduce Caffeine Intake.

Coffee and tea can not only set your nerves a jittering but it can dehydrate you too. Again instead, of stopping totally – slowly reduce your intake and substitute something in its place such a herbal teas, red bush tea, fruit juice or even water!

6) Arrive to work early.

A lot of jobs these days allow for flexible working hours. As tempting as it is to lie in bed that bit longer it comes back to bite you at the end of the day when you have to make up the balance at the other end. It is important to have a balanced life so come in early, work when you are fresh and go home on time (with the exceptions of some emergencies of course!)

7) Stretch.

This could go into the point about taking a break but when you are busy, going for a walk round the block isn’t always an option (although you should make time for one of those breaks!!). Stretching at your desk to release tension in your shoulders and neck is very important. Again there are many resources on the web that will show the best exercises to do

8) Go for a lunch time work out.

Instead of sitting in the canteen and then plodding back to your desk, take some time to go work out in a gym or play a sport you like. If you are not a sporty person – try going for a brisk walk. The idea is to counter the inactivity of office work with activity!

9) Work when you are at work.

Don’t surf. Try and be efficient. Do you really need to check your email every five minutes? Or write in a blog that is not work related! J

10) Plan your day.

This can reduce stress, keep you focused on what is important, help with time management and help you get out that office door on time. Work out your long term, medium term and short term goals. Construct a task list that helps you achieve your goals and review the list regularly. Do your goals fit with your organization? Do the goals fit with you as a person? Are they achievable? Do this and your days will run much more smoothly and you will have time to implement all the rest of my tips one through to nine.

What tips can you think of that would help you survive a day at the office? If you think of any, please leave a comment below

Thursday 24 August 2006

10 Tips on How To Think For Yourself!

Thinking for yourself is one of those skills I had to learn as I got older. I had a really bad habit of blindly following what an authority figure would say without ever questioning the reasoning behind it. Another example would be doing something a certain way as this has always been the way it has been done. Well I have put together some strategies here that I think will help you develop your thought processes, to think in a more independent fashion. If you can think of any more methods or strategies, let me know by submitting a comment.

1) If in doubt - ask a question.
Don't be afraid to question things. Don't be afraid to offer a question even though other people in your peer group have not questioned before.

2) Place experience over authority.
If one reflects upon what the authority figure is conveying to you, does it pan out with your real life experience? For example, if someone tells you that all red heads are moody - have you experienced this in your life?

3) Understand People.
Does the person communicating with you have an agenda that might be influencing what they are telling you? What is motivating this person? Why do you think they think this way?

4) Don't feel you have to follow the crowd.
Remember the old adage - if Johnny put his hand in the fire does that mean you have to do that too?

5) Trust your feelings.
Trusting your "gut instinct" about something is often an over looked trait. If something does not feel right to you there is probably something wrong (or at least something seriously flawed) with what you are being told.

6) Remain calm.
Remaining calm and collected will help you remain objective and help you to think clearly. If you get caught up in a heated debated and loose your cool, your capacity for rational thinking is diminished.

7) Gather the facts.
Like any good thinker would do - gather all the facts before making a judgment. Ask yourself do you have all the facts? Are there gaps in your knowledge that is keeping me from the truth or from the solution to a problem?

8) Look at Things from Different Perspectives.
If you are trying to solve a problem - try coming at it in a different way. If one way hasn’t worked for you - try a different one! Try and see ideas or concepts from different perspectives. For example, would someone growing up in Japan think the same way about a subject as someone from Ireland?

9) Cultivate Empathy.
It is easier to understand why people think the way they do if you understand their situation. If I said "All red heads are moody and I don't want anything to do with them!" - there could be a reason for me to be saying this. Maybe I was bullied by a red head in school for example. Empathizing with people helps you understand that you may have a different opinion about something but that’s OK!

10) Be Brave.
It takes courage to stand up and say “I don't agree with you." Be kind to yourself, be patient and don't give up. If you want to learn how to think more independently -it does take time.

Oh and before I go - don't forget to question everything I have just told you. :)

Good luck!

Allen

10 Tips on How To Think For Yourself!

Thinking for yourself is one of those skills I had to learn as I got older. I had a really bad habit of blindly following what an authority figure would say without ever questioning the reasoning behind it. Another example would be doing something a certain way as this has always been the way it has been done. Well I have put together some strategies here that I think will help you develop your thought processes, to think in a more independent fashion. If you can think of any more methods or strategies, let me know by submitting a comment.

1) If in doubt - ask a question.
Don't be afraid to question things. Don't be afraid to offer a question even though other people in your peer group have not questioned before.

2) Place experience over authority.
If one reflects upon what the authority figure is conveying to you, does it pan out with your real life experience? For example, if someone tells you that all red heads are moody - have you experienced this in your life?

3) Understand People.
Does the person communicating with you have an agenda that might be influencing what they are telling you? What is motivating this person? Why do you think they think this way?

4) Don't feel you have to follow the crowd.
Remember the old adage - if Johnny put his hand in the fire does that mean you have to do that too?

5) Trust your feelings.
Trusting your "gut instinct" about something is often an over looked trait. If something does not feel right to you there is probably something wrong (or at least something seriously flawed) with what you are being told.

6) Remain calm.
Remaining calm and collected will help you remain objective and help you to think clearly. If you get caught up in a heated debated and loose your cool, your capacity for rational thinking is diminished.

7) Gather the facts.
Like any good thinker would do - gather all the facts before making a judgment. Ask yourself do you have all the facts? Are there gaps in your knowledge that is keeping me from the truth or from the solution to a problem?

8) Look at Things from Different Perspectives.
If you are trying to solve a problem - try coming at it in a different way. If one way hasn’t worked for you - try a different one! Try and see ideas or concepts from different perspectives. For example, would someone growing up in Japan think the same way about a subject as someone from Ireland?

9) Cultivate Empathy.
It is easier to understand why people think the way they do if you understand their situation. If I said "All red heads are moody and I don't want anything to do with them!" - there could be a reason for me to be saying this. Maybe I was bullied by a red head in school for example. Empathizing with people helps you understand that you may have a different opinion about something but that’s OK!

10) Be Brave.
It takes courage to stand up and say “I don't agree with you." Be kind to yourself, be patient and don't give up. If you want to learn how to think more independently -it does take time.

Oh and before I go - don't forget to question everything I have just told you. :)

Good luck!

Allen

Sunday 20 August 2006

10 Ways to Exercise The Mind

In many ways the mind is like a muscle i.e. if you don’t exercise the mind – it can weaken. Like a muscle, if you regularly test it with exercise, the brain will be become stronger and stay fit and alert. I am sure there are many more spiritual or deeper methods of exercising the mind but in keeping with the theme of my blog I like to keep things simple.

With that in mind :), here are some of my suggestions on how you might exercise the brain and keep your mind fresh.

1. Regularly solve puzzles e.g. crosswords, sudokus and other “brain teasers”.
I find this the single most effective and simple way to exercise the mind. I have noticed if I give them a miss for a while, my brain doesn’t quite operate as efficiently as it might do when I regularly solve my favorite crossword.

2. Play a musical instrument – even if you play it badly.
I play a little bit of guitar and I play it quite badly. I play it for myself and I find it a great way to stimulate a different part of the old grey matter. If you don’t play an instrument then learn how! There are countless instruments out there that you can play badly or you might even surprise yourself and play the instrument well!

3. Paint, sketch or draw. I know what you are going to say. I can’t draw! Well you know what? It doesn’t matter that you are not the next Leonardo Da Vinci, paint or draw for you. I draw sketches now and again and sometimes they look ok and sometimes the look like they have been drawn by a six year old. It doesn’t matter. Do it for YOU!

4. Learn a new language.
This is such a great way to stimulate the mind. I can speak Swedish as a second language and it’s a shame I don’t get to practice it any more. Although my wife and I can have secret conversations in public as there are not that many Swedish speakers in the world. Pick a language you feel you would love to learn but remember some languages are more challenging than others.

5. Learn how to juggle.
I love this exercise. It is a great way to improve concentration and improve hand to eye co-ordination. It also relaxes the mind as you don’t have time to think of all the stresses and strains of life as juggling takes 100% concentration. Go on, give it a go! Its even fun!

6. Play Chess, Backgammon, Checkers or even Go!
These are great and classical mind games and are surprisingly easy to learn but it might take a life time to master Chess or Go! :) .

7. Play computer games.
Strategy games or puzzle games can be great stimulation but like most things in life play them in moderation! I like to play the odd game of “Advance Wars” on my Nintendo DS.

8. Write!
Write poetry, write a short story or even write a blog! :) Even keeping a journal is a great way to flex those creative muscles.

9. Try amateur dramatics.
Acting can be a wonderful release of emotions and very creative. I was involved in an English speaking drama group in Sweden – even performing as part of a cabaret act. It was something so different from my then day job (a computer programmer) and I felt I was able to use other parts of my brain and rest the logical part! There is nothing logical about performing in front of a crowded theatre.

10. Travel.
It is true what they say - travel does indeed broaden the mind. You take in so many things about so many different cultures. You learn that not everybody thinks the same way you have been taught to. You gain an understanding of the world around you and sometimes you have to think fast to meet the challenges traveling can bring. I admit this is not an option for a lot of people but if you ever get the opportunity to travel this world of ours – go for it!

What other ways can you think of to exercise your mind?

Good Luck!,
Allen

10 Ways to Exercise The Mind

In many ways the mind is like a muscle i.e. if you don’t exercise the mind – it can weaken. Like a muscle, if you regularly test it with exercise, the brain will be become stronger and stay fit and alert. I am sure there are many more spiritual or deeper methods of exercising the mind but in keeping with the theme of my blog I like to keep things simple.

With that in mind :), here are some of my suggestions on how you might exercise the brain and keep your mind fresh.

1. Regularly solve puzzles e.g. crosswords, sudokus and other “brain teasers”.
I find this the single most effective and simple way to exercise the mind. I have noticed if I give them a miss for a while, my brain doesn’t quite operate as efficiently as it might do when I regularly solve my favorite crossword.

2. Play a musical instrument – even if you play it badly.
I play a little bit of guitar and I play it quite badly. I play it for myself and I find it a great way to stimulate a different part of the old grey matter. If you don’t play an instrument then learn how! There are countless instruments out there that you can play badly or you might even surprise yourself and play the instrument well!

3. Paint, sketch or draw. I know what you are going to say. I can’t draw! Well you know what? It doesn’t matter that you are not the next Leonardo Da Vinci, paint or draw for you. I draw sketches now and again and sometimes they look ok and sometimes the look like they have been drawn by a six year old. It doesn’t matter. Do it for YOU!

4. Learn a new language.
This is such a great way to stimulate the mind. I can speak Swedish as a second language and it’s a shame I don’t get to practice it any more. Although my wife and I can have secret conversations in public as there are not that many Swedish speakers in the world. Pick a language you feel you would love to learn but remember some languages are more challenging than others.

5. Learn how to juggle.
I love this exercise. It is a great way to improve concentration and improve hand to eye co-ordination. It also relaxes the mind as you don’t have time to think of all the stresses and strains of life as juggling takes 100% concentration. Go on, give it a go! Its even fun!

6. Play Chess, Backgammon, Checkers or even Go!
These are great and classical mind games and are surprisingly easy to learn but it might take a life time to master Chess or Go! :) .

7. Play computer games.
Strategy games or puzzle games can be great stimulation but like most things in life play them in moderation! I like to play the odd game of “Advance Wars” on my Nintendo DS.

8. Write!
Write poetry, write a short story or even write a blog! :) Even keeping a journal is a great way to flex those creative muscles.

9. Try amateur dramatics.
Acting can be a wonderful release of emotions and very creative. I was involved in an English speaking drama group in Sweden – even performing as part of a cabaret act. It was something so different from my then day job (a computer programmer) and I felt I was able to use other parts of my brain and rest the logical part! There is nothing logical about performing in front of a crowded theatre.

10. Travel.
It is true what they say - travel does indeed broaden the mind. You take in so many things about so many different cultures. You learn that not everybody thinks the same way you have been taught to. You gain an understanding of the world around you and sometimes you have to think fast to meet the challenges traveling can bring. I admit this is not an option for a lot of people but if you ever get the opportunity to travel this world of ours – go for it!

What other ways can you think of to exercise your mind?

Good Luck!,
Allen

Thursday 17 August 2006

5 Tips on Deep Relaxation and Anxiety Relief

Before we talk about what relaxation IS – let us look at examples of what relaxation IS NOT.

• Slumping in front of the television. Watching 24-7 news programs is not relaxing. The same can be said for soap operas, cop shows and reality programs such as Big Brother. Don’t get me wrong – escapist television has its place but it is not relaxation. It is the opposite of relaxation. It is stimulation.

• Reaching for a beer or alcoholic beverage. Again this is not relaxation. It may be an enjoyable experience but technically you are stimulating your body with toxins and contrary to what you think drinking also interferes with your sleep patterns. You also do not want it to become habit forming were you associate drinking alcohol as a remedy for the stresses in your life.

• Smoking. Nicotine is a stimulant like caffeine so again this practice is actually the opposite of relaxation.

The type of relaxation I am talking about goes much deeper than that. You can carry the feeling of relaxation with you in your tasks through out the day and not only that. You will be much more able to cope with the stresses and strains of modern living. Do you want to know a FACT about relaxation? I like to think of it as Focused And Calm Thoughts. Basically, if you focus all of your mind on something, calm thoughts will follow. This is the basis of most relaxation techniques. So when exploring your own techniques remember the FACT of relaxation.

So here are my tips on relaxation – each method helps focus the mind and helps produce calm thoughts. What methods can you think of that would provide you with deep relaxation?

1. Meditation
This is the deepest form of relaxation and follows closely my FACT about relaxation. Don’t let all the spiritual mysticism surrounding this put you off. Read my article on “Meditation for Restless people” to try a method that I find works for me.

2. Progressive Muscle Relaxation.
This is an excellent relaxation technique. Basically you tense and untense different muscle groups at a time and notice the difference between tension and relaxation in the muscle. Again it follows the FACT about relaxation and you can find plenty of compact disc guides or instructions on the net.

3. Yoga
Yoga is another excellent method to promote relaxation. The great thing about yoga is that it works on the mind and the body. The physical exercises and stretches releases muscle tension and the yoga meditation really relaxes the mind. I can’t count the times I have fallen asleep in my yoga class :-).

4. Prayer.
This is a similar method to point 1 and really is for people who are interested in their spiritual growth as well as deep relaxation. Did you know for example, that the Roman Catholic Rosary prayer is a form of meditation? You are too busy focusing your attention on the different prayers to have time to worry about all the stresses in your life. If you have faith, prayer can be the deepest form of meditation transforming the deepest aspects of your being. So whatever your spiritual beliefs - spending time with your “higher power” instills a deep form of relaxation and calm.

5. Deep Abdominal Breathing.
When you are stressed or panicked you quickly start breathing with shallow breaths. The opposite of this is deep abdominal breathing. Lie flat on your back with one hand resting on your lower abdomen. Slowly breathe in making sure you breathe deeply so your hand resting on your abdomen rises. Breathe in to the count of 5 seconds, hold for 3 seconds and then breathe out on 5 seconds. You will find after a few rounds of doing this that a feeling of deep calm will be felt.

Whatever form of deep relaxation you prefer, try and practice it once or maybe twice a day.

Good Luck!
Allen

5 Tips on Deep Relaxation and Anxiety Relief

Before we talk about what relaxation IS – let us look at examples of what relaxation IS NOT.

• Slumping in front of the television. Watching 24-7 news programs is not relaxing. The same can be said for soap operas, cop shows and reality programs such as Big Brother. Don’t get me wrong – escapist television has its place but it is not relaxation. It is the opposite of relaxation. It is stimulation.

• Reaching for a beer or alcoholic beverage. Again this is not relaxation. It may be an enjoyable experience but technically you are stimulating your body with toxins and contrary to what you think drinking also interferes with your sleep patterns. You also do not want it to become habit forming were you associate drinking alcohol as a remedy for the stresses in your life.

• Smoking. Nicotine is a stimulant like caffeine so again this practice is actually the opposite of relaxation.

The type of relaxation I am talking about goes much deeper than that. You can carry the feeling of relaxation with you in your tasks through out the day and not only that. You will be much more able to cope with the stresses and strains of modern living. Do you want to know a FACT about relaxation? I like to think of it as Focused And Calm Thoughts. Basically, if you focus all of your mind on something, calm thoughts will follow. This is the basis of most relaxation techniques. So when exploring your own techniques remember the FACT of relaxation.

So here are my tips on relaxation – each method helps focus the mind and helps produce calm thoughts. What methods can you think of that would provide you with deep relaxation?

1. Meditation
This is the deepest form of relaxation and follows closely my FACT about relaxation. Don’t let all the spiritual mysticism surrounding this put you off. Read my article on “Meditation for Restless people” to try a method that I find works for me.

2. Progressive Muscle Relaxation.
This is an excellent relaxation technique. Basically you tense and untense different muscle groups at a time and notice the difference between tension and relaxation in the muscle. Again it follows the FACT about relaxation and you can find plenty of compact disc guides or instructions on the net.

3. Yoga
Yoga is another excellent method to promote relaxation. The great thing about yoga is that it works on the mind and the body. The physical exercises and stretches releases muscle tension and the yoga meditation really relaxes the mind. I can’t count the times I have fallen asleep in my yoga class :-).

4. Prayer.
This is a similar method to point 1 and really is for people who are interested in their spiritual growth as well as deep relaxation. Did you know for example, that the Roman Catholic Rosary prayer is a form of meditation? You are too busy focusing your attention on the different prayers to have time to worry about all the stresses in your life. If you have faith, prayer can be the deepest form of meditation transforming the deepest aspects of your being. So whatever your spiritual beliefs - spending time with your “higher power” instills a deep form of relaxation and calm.

5. Deep Abdominal Breathing.
When you are stressed or panicked you quickly start breathing with shallow breaths. The opposite of this is deep abdominal breathing. Lie flat on your back with one hand resting on your lower abdomen. Slowly breathe in making sure you breathe deeply so your hand resting on your abdomen rises. Breathe in to the count of 5 seconds, hold for 3 seconds and then breathe out on 5 seconds. You will find after a few rounds of doing this that a feeling of deep calm will be felt.

Whatever form of deep relaxation you prefer, try and practice it once or maybe twice a day.

Good Luck!
Allen

Monday 14 August 2006

10 tips on leading a balanced life.

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Balance is important. When one aspect of our life becomes too dominant we loose that balance and experience conflict and unhappiness. It’s not easy and sometimes it feels like a juggling match but if we develop some healthy habits it is possible to achieve balance in a relaxed and calm way. Don’t forget the amount of time you devote to each aspect of your life will undergo fluctuation. It’s all a matter of realizing the natural flow of life and giving the right amount of attention to all aspects of our day to day living. So here I present my own ten tips on leading a balanced life.

1) Go home from work on time.
You need to look after yourself. Contrary to what the current culture will tell you – we are not machines. You need a healthy balance between the time you spend at work and the time you spend outside the work place. You need to be constantly reminded that there is more to life than work. (Although there will be some times you might have to work late in case of emergencies but they should be the exceptions and not the norm.)

2) Don’t be a yes person.
This follows on from point number one. You will find it easier to go home on time when you don’t agree to every single thing that is asked of you. Your inbox will never be empty – only agree to things that you can manage and that do not interfere with point 1.

3) Go to bed and get up at the same time everyday.
Treat this as your foundation for a more balanced life. Creating a natural rhythm to your day will go a long way to creating balance in your life. You will feel more rested and grounded in reality and less overwhelmed by events that happen during the day.

4) Slow down.
Consciously slow down. Walk slower, drive slower, talk slower. Notice things as you walk. Notice the tree that you pass by each day on the way to work and how it changes color with the seasons. Notice the fresh smell of morning and feel the warm sunshine on your face during the day (or the rain pelting of your face if you live in Ireland) :). Become more aware and awake in general and take your time over your day. Practice some form of daily relaxation exercise such as meditation, yoga or progressive muscle relaxation. Slow down - it is not a race you know!

5) Don’t buy into the culture around you if you don’t want to.
24-7 News (mostly bad news), the pressures of work, the go go go of modern life – this is what the media likes to tell us about our culture. That is not MY culture. I don’t agree with it and I don’t buy it. I am a human being and unique with my own feelings and needs – I don’t have to buy into something if it violates my values.

6) Create your own sub-culture involving your friends and family.
Surround yourself with people you like and who like you back. Create you own subculture of activities. Leave the couch and TV and go out and meet people be it through reading groups, charity work, nature rambles and more!

7) Recognize you have the right to be healthier than those around you.
Again don’t buy into the bad habits of other people. If everyone else around you drink too much coffee – that doesn’t mean you have to. If your colleagues at work love to eat fried foods at lunch – that doesn’t mean you have to. If your peers don’t bother to exercise that doesn’t mean you have to. Look after yourself!

8) Do something meaningful with your spare time.
Volunteer and do something that suits your personality. Not everyone can have the qualities that are required to go visit and talk to the elderly for example. Find out what skills you have (everyone has them!) and see how you could use those skills to help others.

9) Let go of the need to buy the next big thing.
If you let go of the cravings to keep consuming and buying things you don’t need then you might not feel you have to work such long hours. Why do you need that car? Is it something you really NEED or just something you think would be nice to have. Don’t forget about all those items you bought and you thought they were great to begin with. You were feeling empty and you thought that this might make your life more exciting or make you feel a bit better. Then the novelty wears off and you have that empty feeling inside that you had before you bought it in the first place. Why do you feel you need to keep up with the neighbors? If they get a big 4 X 4 does that mean you have to? Ask yourself why you feel you have to do that?

10) Develop compassion, patience and tolerance for your fellow people.
Happiness comes from relationships you have with people. We are all very complicated and can have our negative aspects. Developing compassion, patience and tolerance for others will go a long way to having better relationships with people. Accepting how different we all are is the starting point the rest is up to you!

What methods for addressing balance in your life worked for you? Let me know by leaving a comment below!

Good luck,
Allen

10 tips on leading a balanced life.

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Balance is important. When one aspect of our life becomes too dominant we loose that balance and experience conflict and unhappiness. It’s not easy and sometimes it feels like a juggling match but if we develop some healthy habits it is possible to achieve balance in a relaxed and calm way. Don’t forget the amount of time you devote to each aspect of your life will undergo fluctuation. It’s all a matter of realizing the natural flow of life and giving the right amount of attention to all aspects of our day to day living. So here I present my own ten tips on leading a balanced life.

1) Go home from work on time.
You need to look after yourself. Contrary to what the current culture will tell you – we are not machines. You need a healthy balance between the time you spend at work and the time you spend outside the work place. You need to be constantly reminded that there is more to life than work. (Although there will be some times you might have to work late in case of emergencies but they should be the exceptions and not the norm.)

2) Don’t be a yes person.
This follows on from point number one. You will find it easier to go home on time when you don’t agree to every single thing that is asked of you. Your inbox will never be empty – only agree to things that you can manage and that do not interfere with point 1.

3) Go to bed and get up at the same time everyday.
Treat this as your foundation for a more balanced life. Creating a natural rhythm to your day will go a long way to creating balance in your life. You will feel more rested and grounded in reality and less overwhelmed by events that happen during the day.

4) Slow down.
Consciously slow down. Walk slower, drive slower, talk slower. Notice things as you walk. Notice the tree that you pass by each day on the way to work and how it changes color with the seasons. Notice the fresh smell of morning and feel the warm sunshine on your face during the day (or the rain pelting of your face if you live in Ireland) :). Become more aware and awake in general and take your time over your day. Practice some form of daily relaxation exercise such as meditation, yoga or progressive muscle relaxation. Slow down - it is not a race you know!

5) Don’t buy into the culture around you if you don’t want to.
24-7 News (mostly bad news), the pressures of work, the go go go of modern life – this is what the media likes to tell us about our culture. That is not MY culture. I don’t agree with it and I don’t buy it. I am a human being and unique with my own feelings and needs – I don’t have to buy into something if it violates my values.

6) Create your own sub-culture involving your friends and family.
Surround yourself with people you like and who like you back. Create you own subculture of activities. Leave the couch and TV and go out and meet people be it through reading groups, charity work, nature rambles and more!

7) Recognize you have the right to be healthier than those around you.
Again don’t buy into the bad habits of other people. If everyone else around you drink too much coffee – that doesn’t mean you have to. If your colleagues at work love to eat fried foods at lunch – that doesn’t mean you have to. If your peers don’t bother to exercise that doesn’t mean you have to. Look after yourself!

8) Do something meaningful with your spare time.
Volunteer and do something that suits your personality. Not everyone can have the qualities that are required to go visit and talk to the elderly for example. Find out what skills you have (everyone has them!) and see how you could use those skills to help others.

9) Let go of the need to buy the next big thing.
If you let go of the cravings to keep consuming and buying things you don’t need then you might not feel you have to work such long hours. Why do you need that car? Is it something you really NEED or just something you think would be nice to have. Don’t forget about all those items you bought and you thought they were great to begin with. You were feeling empty and you thought that this might make your life more exciting or make you feel a bit better. Then the novelty wears off and you have that empty feeling inside that you had before you bought it in the first place. Why do you feel you need to keep up with the neighbors? If they get a big 4 X 4 does that mean you have to? Ask yourself why you feel you have to do that?

10) Develop compassion, patience and tolerance for your fellow people.
Happiness comes from relationships you have with people. We are all very complicated and can have our negative aspects. Developing compassion, patience and tolerance for others will go a long way to having better relationships with people. Accepting how different we all are is the starting point the rest is up to you!

What methods for addressing balance in your life worked for you? Let me know by leaving a comment below!

Good luck,
Allen

Friday 11 August 2006

Foiled Terrorist Attacks and a Technique to Help Relieve Our Anxiety

I wrote the other day about change and how change is slow and difficult but very possible. I also talked about the changes in Northern Ireland.

Well it seems that the world has changed too and it is far from a positive change. Yesterday's events with the foiled attempt at blowing up ten transatlantic air liners, reminded us of the fearful situations that our world can throw at us.

Beliefnet.com has given its readers a guided meditation to help calm the mind and deal with this fear. It seems very similar to another guided meditation I am familiar with called Yoga Nidra. Yoga Nidra means Yogic Sleep. It is a state of conscious Deep Sleep. In Meditation, you remain in a waking state of consciousness, and gently focus the mind, while allowing thought patterns, emotions, sensations, and images to arise and go on. However, in Yoga Nidra, you leave the waking state and you are somewhere between being asleep and being awake. Yoga Nidra is a state that is very relaxing and I will write more about it later.

In the mean time try the meditation here and let me know hot it goes!

Good Luck,
Allen

Foiled Terrorist Attacks and a Technique to Help Relieve Our Anxiety

I wrote the other day about change and how change is slow and difficult but very possible. I also talked about the changes in Northern Ireland.

Well it seems that the world has changed too and it is far from a positive change. Yesterday's events with the foiled attempt at blowing up ten transatlantic air liners, reminded us of the fearful situations that our world can throw at us.

Beliefnet.com has given its readers a guided meditation to help calm the mind and deal with this fear. It seems very similar to another guided meditation I am familiar with called Yoga Nidra. Yoga Nidra means Yogic Sleep. It is a state of conscious Deep Sleep. In Meditation, you remain in a waking state of consciousness, and gently focus the mind, while allowing thought patterns, emotions, sensations, and images to arise and go on. However, in Yoga Nidra, you leave the waking state and you are somewhere between being asleep and being awake. Yoga Nidra is a state that is very relaxing and I will write more about it later.

In the mean time try the meditation here and let me know hot it goes!

Good Luck,
Allen

Thursday 10 August 2006

First Steps to Being Assertive - Your own Personal Bill of Rights

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Did you know you have your own bill of rights? When those rights are violated you need to point this out to the person who violated them. You should do this in a non-judgmental, calm and to the point way. I will write something later on self help tips I have found useful in this area. In the mean time here are the personal bill of rights which many self help books refer to. The first step to improving your assertiveness and self esteem is to realize these rights exist and to evaluate when they have been violated. Print them out and place them somewhere were you can get to see them regularly. That way you will learn them on a deeper level and you will be more able to look after them!

Good Luck!

Allen

Personal Bill of Rights
(As written by Doctor Edmund J. Bourne in his book The Anxiety and Phobia Workbook - Second Edition (c)1995)

1. I have the right to ask for what I want.

2. I have the right to say no to requests or demands I can't meet.

3. I have the right to express all of my feelings, positive or negative.

4. I have the right to change my mind.

5. I have the right to make mistakes and not have to be perfect.

6. I have the right to follow my own values and standards.

7. I have the right to say no to anything when I feel I am not ready, it is unsafe or it violates my values.

8. I have the right to determine my own priorities.

9. I have the right not to be responsible for others' behavior, actions, feelings or problems

10. I have the right to expect honesty from others.

11. I have the right to be angry at someone I love.

12. I have the right to be uniquely myself.

13. I have the right to feel scared and say 'I'm afraid."

14. I have the right to say I don't know.

15. I have the right not to give excuses or reasons for my behavior.

16. I have the right to make decisions based on my feelings.

17. I have the right to my own needs for personal space and time.

18. I have the right to be playful and frivolous.

19. I have the right to be healthier than those around me.

20. I have the right to be in a non-abusive environment.

21. I have the right to make friends and be comfortable around people.

22. I have the right to change and grow.

23. I have the right to have my needs and wants respected by others.

24. I have the right to be treated with dignity and respect.

25. I have the right to be happy.

First Steps to Being Assertive - Your own Personal Bill of Rights

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Did you know you have your own bill of rights? When those rights are violated you need to point this out to the person who violated them. You should do this in a non-judgmental, calm and to the point way. I will write something later on self help tips I have found useful in this area. In the mean time here are the personal bill of rights which many self help books refer to. The first step to improving your assertiveness and self esteem is to realize these rights exist and to evaluate when they have been violated. Print them out and place them somewhere were you can get to see them regularly. That way you will learn them on a deeper level and you will be more able to look after them!

Good Luck!

Allen

Personal Bill of Rights
(As written by Doctor Edmund J. Bourne in his book The Anxiety and Phobia Workbook - Second Edition (c)1995)

1. I have the right to ask for what I want.

2. I have the right to say no to requests or demands I can't meet.

3. I have the right to express all of my feelings, positive or negative.

4. I have the right to change my mind.

5. I have the right to make mistakes and not have to be perfect.

6. I have the right to follow my own values and standards.

7. I have the right to say no to anything when I feel I am not ready, it is unsafe or it violates my values.

8. I have the right to determine my own priorities.

9. I have the right not to be responsible for others' behavior, actions, feelings or problems

10. I have the right to expect honesty from others.

11. I have the right to be angry at someone I love.

12. I have the right to be uniquely myself.

13. I have the right to feel scared and say 'I'm afraid."

14. I have the right to say I don't know.

15. I have the right not to give excuses or reasons for my behavior.

16. I have the right to make decisions based on my feelings.

17. I have the right to my own needs for personal space and time.

18. I have the right to be playful and frivolous.

19. I have the right to be healthier than those around me.

20. I have the right to be in a non-abusive environment.

21. I have the right to make friends and be comfortable around people.

22. I have the right to change and grow.

23. I have the right to have my needs and wants respected by others.

24. I have the right to be treated with dignity and respect.

25. I have the right to be happy.

Wednesday 9 August 2006

Life Hack For Your Work Restaurant's Left Over Food

On Friday last I had a late lunch here at work. I ambled to the company restaurant to gain some sustenance after a busy morning. I was one of the last customers that day and my attention was drawn to the large amount of left over food. There were stuffed bacon rolls, pies, vegetables, fries, baked potatoes and more!

I then asked "What happens to all this left over food?"
"It gets thrown into the garbage.", came the reply.
"Has anyone approached you with an option of giving the left over food to a charity?", I continued.
"No, but we would be glad if someone would be able to take it. It is such a waste!"

It is such a waste. There are so many hungry and homeless people in our neighborhoods that its terrible that food can be wasted so. I made the suggestion of giving the food to some local shelters and soup kitchens and the logistics are now being worked out. I was really surprised that nobody else had suggested this.

So if you work in an establishment that has a restaurant ask them what they do with their left over food. If they throw it in the trash, try and find a charity organization that would take it instead. Just in case nobody has suggested it to your place of work - take the initiative and suggest it yourself!

Let me know how it goes by posting a comment here!

Good Luck!
Allen

Life Hack For Your Work Restaurant's Left Over Food

On Friday last I had a late lunch here at work. I ambled to the company restaurant to gain some sustenance after a busy morning. I was one of the last customers that day and my attention was drawn to the large amount of left over food. There were stuffed bacon rolls, pies, vegetables, fries, baked potatoes and more!

I then asked "What happens to all this left over food?"
"It gets thrown into the garbage.", came the reply.
"Has anyone approached you with an option of giving the left over food to a charity?", I continued.
"No, but we would be glad if someone would be able to take it. It is such a waste!"

It is such a waste. There are so many hungry and homeless people in our neighborhoods that its terrible that food can be wasted so. I made the suggestion of giving the food to some local shelters and soup kitchens and the logistics are now being worked out. I was really surprised that nobody else had suggested this.

So if you work in an establishment that has a restaurant ask them what they do with their left over food. If they throw it in the trash, try and find a charity organization that would take it instead. Just in case nobody has suggested it to your place of work - take the initiative and suggest it yourself!

Let me know how it goes by posting a comment here!

Good Luck!
Allen

Tuesday 8 August 2006

Change in Small Steps

Photo By N. Ireland Wallpapers / Desktop Backgrounds

I grew up in Northern Ireland and as you all know N.I. was infamous for conflict and sectarianism. Now it has changed and since I have moved back (after having lived away for ten years) I have noticed some things have changed and some things have not. This is not a political blog and I am not going to go into that but I did see something that made me think of how change is possible.

There is a large “roundabout”(freeway intersection) near where we live and the other day as I passed that intersection I noticed what looked like a car battery with wires hanging out of it. I thought to myself – now that is a suspicious object and I was wondering if I would be hearing about road closures and army bomb disposal teams being deployed to the intersection. I felt guilty that I didn’t report it to the police but then I had said to myself “it is just a car battery that somebody had dumped there”. Then something different happened. Nothing. No alerts on the radio, no army, no traffic chaos and driving past there the other day I could see that black box with wires protruding from it was still there. Now I realize there are ecological questions as to what person dumped a car battery in such a place but there was another realization. Ten to 20 years ago that car battery would have been treated as a suspect device. It certainly wouldn’t still be there nearly three days later.

Another thing I noticed since I moved back was that the graffiti had changed slightly here. Some sectarian murals are being replaced by ones depicting local sports heroes and I even saw some graffiti telling us to “SAY NO TO THE WATER CHARGES!” – referring to the impending water rates that we will have to pay.

My point is this. Change may be difficult and it may be slow but it IS possible. So if you are trying to change a habit of a lifetime - be patient. Change WILL come in and it will come in small steps.

Change in Small Steps

Photo By N. Ireland Wallpapers / Desktop Backgrounds

I grew up in Northern Ireland and as you all know N.I. was infamous for conflict and sectarianism. Now it has changed and since I have moved back (after having lived away for ten years) I have noticed some things have changed and some things have not. This is not a political blog and I am not going to go into that but I did see something that made me think of how change is possible.

There is a large “roundabout”(freeway intersection) near where we live and the other day as I passed that intersection I noticed what looked like a car battery with wires hanging out of it. I thought to myself – now that is a suspicious object and I was wondering if I would be hearing about road closures and army bomb disposal teams being deployed to the intersection. I felt guilty that I didn’t report it to the police but then I had said to myself “it is just a car battery that somebody had dumped there”. Then something different happened. Nothing. No alerts on the radio, no army, no traffic chaos and driving past there the other day I could see that black box with wires protruding from it was still there. Now I realize there are ecological questions as to what person dumped a car battery in such a place but there was another realization. Ten to 20 years ago that car battery would have been treated as a suspect device. It certainly wouldn’t still be there nearly three days later.

Another thing I noticed since I moved back was that the graffiti had changed slightly here. Some sectarian murals are being replaced by ones depicting local sports heroes and I even saw some graffiti telling us to “SAY NO TO THE WATER CHARGES!” – referring to the impending water rates that we will have to pay.

My point is this. Change may be difficult and it may be slow but it IS possible. So if you are trying to change a habit of a lifetime - be patient. Change WILL come in and it will come in small steps.

Monday 7 August 2006

50 Self Nurturing Activities for Lazy People

Photo By N. Ireland Wallpapers / Desktop Backgrounds


Being kind to yourself is an essential part to building self esteem. Here are fifty suggestions for self nuturing activities. Try and do one every day! I am sure you can think of some more but hopefully this list will help you on your way!

(Based on a list as written by Doctor Edmund J. Bourne in his book The Anxiety and Phobia Workbook - Second Edition (c)1995)

Bake bread
Browse in a record store
Buy yourself a rose
Buy yourself something special that you can afford
Call a friend
Choose a different route home from work
Dance as if nobody is watching
Day dream
Do something for yourself that feels great without feeling guilty
Enjoy a garden
Exercise
Get a massage
Give yourself more time than you need to accomplish whatever you are doing (let yourself dawdle)
Go into a hot tub or Jacuzzi
Go see a good film or show
Go to a concert
Go to a museum
Go to a pet store and play with the animals or play with your own pet
Go to bed early
Go to the zoo
Have a good cry
Have a manicure or pedicure or both
Have a picnic
Have breakfast in bed
Hold a baby
Hug a child
Keep a journal
Learn to Meditate
Play your favorite music and dance to it by yourself
Read a magazine
Read an inspirational book
Relax with a good book and/or soothing music
Rent your favourite movie or movies
Sign up for a yoga class
Sitting outside by the campfire on a cold evening
Sleep Late
Sleep outside under the stars
Stop and smell some flowers
Take a bubble bath
Take a mental health day off from work
Take a slow walk by the sea
Take a warm bath
Treat yourself to your favororite meal
Visit a zoo
Walk in the nature
Walk in the rain
Waste time without feeling guilty
Watch the sunrise or the sunset
Work on your favorite puzzle
Write a letter to an old friend

50 Self Nurturing Activities for Lazy People

Photo By N. Ireland Wallpapers / Desktop Backgrounds


Being kind to yourself is an essential part to building self esteem. Here are fifty suggestions for self nuturing activities. Try and do one every day! I am sure you can think of some more but hopefully this list will help you on your way!

(Based on a list as written by Doctor Edmund J. Bourne in his book The Anxiety and Phobia Workbook - Second Edition (c)1995)

Bake bread
Browse in a record store
Buy yourself a rose
Buy yourself something special that you can afford
Call a friend
Choose a different route home from work
Dance as if nobody is watching
Day dream
Do something for yourself that feels great without feeling guilty
Enjoy a garden
Exercise
Get a massage
Give yourself more time than you need to accomplish whatever you are doing (let yourself dawdle)
Go into a hot tub or Jacuzzi
Go see a good film or show
Go to a concert
Go to a museum
Go to a pet store and play with the animals or play with your own pet
Go to bed early
Go to the zoo
Have a good cry
Have a manicure or pedicure or both
Have a picnic
Have breakfast in bed
Hold a baby
Hug a child
Keep a journal
Learn to Meditate
Play your favorite music and dance to it by yourself
Read a magazine
Read an inspirational book
Relax with a good book and/or soothing music
Rent your favourite movie or movies
Sign up for a yoga class
Sitting outside by the campfire on a cold evening
Sleep Late
Sleep outside under the stars
Stop and smell some flowers
Take a bubble bath
Take a mental health day off from work
Take a slow walk by the sea
Take a warm bath
Treat yourself to your favororite meal
Visit a zoo
Walk in the nature
Walk in the rain
Waste time without feeling guilty
Watch the sunrise or the sunset
Work on your favorite puzzle
Write a letter to an old friend

Friday 4 August 2006

How to Stop Obsessive Worry for Lazy People

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Obsessive worry is a negative spiral. It takes a deliberate act of will to stop it. You need to get out of your head (not in the consuming alcohol or drugs sense :) ) and try to focus your mind on alternative activities and experiences. This will help your mind move away from obsessive thinking.

Below are some examples of activities – in my experience – that have helped:

1. Do physical exercise.
2. Do progressive muscle relaxation.
3. Talk to someone. Converse about something other than the worry unless you want to express your feelings about it.
4. Use visual distractions e.g. T.V., movies, computer games or uplifting reading (such as this blog :) ).
5. Do something creative with your hands e.g. arts and crafts, gardening or playing a musical instrument.
6. Find an alternative positive obsession e.g. sudoko, crossword or jigsaw puzzle.
7. Listen to some kind of talk radio program to ground yourself and again to distract yourself.
8. Use the worry hour technique to delay your obsessive thoughts i.e. allow yourself to worry about them later but not right now.
9. Physical intimacy. If you are a single I guess some D.I.Y *coughs* will do.
10. Write about your feelings in your journal. Get them out of your head and onto paper.

The techniques above are given to you to help you break the cycle of obsessive thinking. I am sure you can think of many more but I hope my ten suggestions above will help you in some way. I can guarantee – from personal experience – if you do these things, you WILL feel better!

Good Luck!
Allen

How to Stop Obsessive Worry for Lazy People

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Obsessive worry is a negative spiral. It takes a deliberate act of will to stop it. You need to get out of your head (not in the consuming alcohol or drugs sense :) ) and try to focus your mind on alternative activities and experiences. This will help your mind move away from obsessive thinking.

Below are some examples of activities – in my experience – that have helped:

1. Do physical exercise.
2. Do progressive muscle relaxation.
3. Talk to someone. Converse about something other than the worry unless you want to express your feelings about it.
4. Use visual distractions e.g. T.V., movies, computer games or uplifting reading (such as this blog :) ).
5. Do something creative with your hands e.g. arts and crafts, gardening or playing a musical instrument.
6. Find an alternative positive obsession e.g. sudoko, crossword or jigsaw puzzle.
7. Listen to some kind of talk radio program to ground yourself and again to distract yourself.
8. Use the worry hour technique to delay your obsessive thoughts i.e. allow yourself to worry about them later but not right now.
9. Physical intimacy. If you are a single I guess some D.I.Y *coughs* will do.
10. Write about your feelings in your journal. Get them out of your head and onto paper.

The techniques above are given to you to help you break the cycle of obsessive thinking. I am sure you can think of many more but I hope my ten suggestions above will help you in some way. I can guarantee – from personal experience – if you do these things, you WILL feel better!

Good Luck!
Allen

Thursday 3 August 2006

Meditation For Restless People - The Easier Way To Meditate

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Ok - Let us cut through all the mumbo jumbo around meditation. It is a way of relaxing the mind. That feeling of relaxation will stay with you for quite some time after the meditation and if you practice it on a DAILY basis it WILL make you a less stressed person.

One thing you could do is read the Calm Technique by Paul Wilson it is a small book and it tells you how to meditate without all the jargon… Meditation is easy to understand and with practice easy to do.

The problem I have is that my mind wanders off a lot. I'm one of those people whose mind goes at about hundred miles per hour and meditation would be good for me. I did find the following exercise to be of great benefit. I learnt it from a yoga class I attended in Stockholm and it is an "easier" way to meditate.

Try this ..

Sit somewhere quietly where you wont be disturbed.

Become aware of your breathing.

Become aware of how the breath feels as it passes in and out of your nostrils.

You’ll feel a subtle difference in temperature.

After a few minutes imagine you only breath in the left nostril.

Then you breath out using the right nostril.

Then you breath in using the right nostril.

And out using the left nostril.

This is all in your imagination.

Then after a few rounds add counting.

In one the left nostril – ONE

Out on the right nostril – ONE

In on the right nostril – TWO

Out on the left nostril – TWO

Keep going and on every FIVE imagine breathing in on both nostrils at the same time.

If you loose count or find that you have nodded off. You have to go back to one. See how far you can get.

Do this for about 10 mins at first once a day and gradually build up to 20 mins per day. It’s a mental exercise and it really relaxes the mind…


Allen

Meditation For Restless People - The Easier Way To Meditate

Photo By N. Ireland Wallpapers / Desktop Backgrounds

Ok - Let us cut through all the mumbo jumbo around meditation. It is a way of relaxing the mind. That feeling of relaxation will stay with you for quite some time after the meditation and if you practice it on a DAILY basis it WILL make you a less stressed person.

One thing you could do is read the Calm Technique by Paul Wilson it is a small book and it tells you how to meditate without all the jargon… Meditation is easy to understand and with practice easy to do.

The problem I have is that my mind wanders off a lot. I'm one of those people whose mind goes at about hundred miles per hour and meditation would be good for me. I did find the following exercise to be of great benefit. I learnt it from a yoga class I attended in Stockholm and it is an "easier" way to meditate.

Try this ..

Sit somewhere quietly where you wont be disturbed.

Become aware of your breathing.

Become aware of how the breath feels as it passes in and out of your nostrils.

You’ll feel a subtle difference in temperature.

After a few minutes imagine you only breath in the left nostril.

Then you breath out using the right nostril.

Then you breath in using the right nostril.

And out using the left nostril.

This is all in your imagination.

Then after a few rounds add counting.

In one the left nostril – ONE

Out on the right nostril – ONE

In on the right nostril – TWO

Out on the left nostril – TWO

Keep going and on every FIVE imagine breathing in on both nostrils at the same time.

If you loose count or find that you have nodded off. You have to go back to one. See how far you can get.

Do this for about 10 mins at first once a day and gradually build up to 20 mins per day. It’s a mental exercise and it really relaxes the mind…


Allen