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The constant stress of living with unresolved emotions –such as sadness, anger , anxiety and fear-can affect you physically, because it changes level of hormones and neurotransmitters.( chemical that convey messages between nerves), Such changes can make you feel sluggish and tired and may depress your immune system . This then increase your susceptibility to infection and illness, that are triggered by attack from your own immune cells.

Affirmation:

Practicing affirmations helps reprogram your thoughts to emphasise the positive aspects of your life and personality instead of the negative ones. Work out short phrase appropriate to your situation : for example,’ I am qualified for this jobs ’I need to relax , or ‘I can relax and set priority ‘. It helps to repeat your phrase aloud (even if feel silly) or to write it out several times.This kind of mental exercise is part of cognitive therapy, which aims to change your natural or instinctive responses rather than understand the reasons for them . For example, a therapist might encourage you to think of more positive explainations for other people’s behaviour : the acquaintance who ignored you in the store didn’t see you or had something on her mind .Once you get the idea , you learn to recognize automatically negative responses for what they are and to substitute more constructive , positive and realistic ones.

Improving self-understanding:

Understanding your emotional responses is a key to overcoming emotional difficulties. It can be helpful to record your feeling in a diary. Try noting each day how you have felt, the events or circumstances that you think contributed to your feelings and your behavior and may then be consciously to alter any habitual negative responses . For example, if you always respond to insults or criticism by becoming upset or blaming yourself , try focusing on other explanations for the person’s behavior. You thereby avoid taking responsibility for the behavior of others.

Try yoga and meditation to help you relax and achieve a calmer view of any distress that you are feeling.

We sometimes find it difficult to express our feelings , clearly, especially during stressful times Instead of explaining what we are feeling and why--- as well as listening to the other person --- we may shout argue, accuse, or stop talking completely. Try to communicate your emotional responses clearly. The more uncomfortable or embarrassing you find this, the more important is good communication. It is often better to deal with upset feelings sooner rather than later.

• Don’t wait until anger or resentment has build up and both parties have becomes entrenched in their positions.
• Before discussing a problem, make a list of the points you want to raise , so you don’t lose track of them during the discussion .
• Tell the other person clearly and in non - confrontational way what you want , and listen when it’s his or her turn to do the same.
• Avoid falling into the trap of inappropriate sharing of emotions. Choose your confidant and the time and place with care.

Restful foodsThe amino acid tryptophan has a soothing effect on the brain. This is because tryptophan is converted in the brain to serotonin, a chemical messenger that exerts a calming action. Most protein-containing foods contain tryptphan. However , absorbtion of this substance is improved when it is taken with carbohydrates .

Good sources:

• Milk with biscuits
• A turkey or cheese sandwich

You can help yourself disperse this tension by learning how to relax physically and mentally. This enables you to cope with difficult situations early , rather than keeping on the alert. There are several ways to do this:

• Try taking an exercise class or performing other strenuous physical activity to release muscle tension and nervous energy.
• Perform a quiet activity , such as gardening or listening to soft music.
• Join a relaxation or meditation class, or use one of many video-or audiotapes designed to teach you relax.
• Practice progressive muscular relaxation .

Stress can depress or increase the appetite. (Follow the advice on diet under prevention.) choose plenty of foods rich in the B vitamins, vitamins E, calcium and magnesium, since a lack of these nutrients can contribute to stress. Cut down your sugar intake and eat fewer foods made with white flour . Avoid alcohol and caffeine. Choose spring water , fruit juices or soothing herbal teas instead. (Geen tea )

Keep warm:

If your mother ever told you to dress warm, maybe she understood what DOCTORS HAVE BEEN TELLING US about how the cold can shock our bodies. When we're exposed to extreme temperatures, our immune systems are challenged. As the weather continues to slide into the wintry months, dress warm and protect your head, chest and neck.

Get some sleep:

Sleep is the great restorer of energy. All beings do it. YOU SHOULD do it too. Turn off the television, read then fall asleep. Your immune system WILL LOVE YOU for it!

There are more things you can do, and certain foods you may eat, but if you begin with these top advice, you're on your way to protecting the system that protects the rest of you!

Today’s employers seem to want more of your time than ever

How can you keep up with your always-on career and still find time to do what you need to do at home, spend time with your family, enjoy some kind of social life, and just plain relax?

No matter how much you love your job, no matter how big a part of your life it is, ultimately you need to be able to "turn it off" and spend some time not working. This is hard for many people, because their work is an important part of who they are as people. This can be admirable, but an always-on-the-job attitude can be harmful in the long run.

The more you’re trying to juggle, the more important it is to make a good schedule and keep to it. Block out all your work and non-work commitments and make sure to allow plenty of downtime and non-work time.

If you’re having trouble keeping on top of everything going on in your life, it may be that you’ve committed more time than you have. Make a point of seriously considering any request that comes your way, and double-check your schedule before taking anything else on. When it’s too much, don’t be afraid to refuse.

Stop making lists of things to do in your off-time. When your non-work time feels like just so much more work, then stop. Drop the list for a day or two, and take things as they come.

There’s nothing worse than finding yourself faced with overtime or extra working days because you didn’t get enough done at work.

Batching tasks can be a great way to get more done in less time. You’ll work faster and better because your mind is only on one thing, and when it’s done, you can forget it.

Do whatever it takes to confine all the things you’d be liable to worry about to a trusted system where you know they’ll get taken care of, so you can spend the rest of your time without worrying.

Give yourself a set amount of time -- say, an hour -- to do the job, no matter how poorly. Let go of your perfectionism and just do as well as you can in the set time. You may have to go back and fix it, but you’ll be charged up by knowing the "heavy lifting" is already done.

Let the people closest to you know what’s going on in your work life when things get hectic, so they don’t feel like your lowest priority or worse, suddenly abandoned. And keep your ears open to hear what they tell you, too.

This is the hardest one, but also the most necessary. Part of your weekly review should be to ask yourself "Am I happy with all this?" And follow up by looking at how well you’re doing of balancing everything.Multitasking May Not Help You

In modern times, hurry, bustle, and agitation have become a regular way of life for many people. A new word has even been coined to describe your efforts to respond to the many pressing demands on your time: multitasking. Used for decades to describe the parallel processing abilities of computers, multitasking is now shorthand for the human attempt to do simultaneously as many things as possible, as quickly as possible.But more recently, challenges to the ethos of multitasking have begun to emerge. Numerous studies have shown the sometimes-fatal danger of using cell phones and other electronic devices while driving. Several states have now made that particular form of multitasking illegal. For the younger generation of multitaskers, the great electronic din is an expected part of everyday life. But this state of constant intentional self-distraction could well be of profound detriment to individual and cultural well-being. When people do their work with crumbs of attention rationed out among many competing tasks, their culture may gain in information, but it will surely weaken in wisdom.

Critical Habits

If you want such a system to work, you’ve also got to develop the habits to make it work. Focus on developing these habits for one month. If you can do that, the habits should stick.

Make a note, immediately:

This is perhaps the most important habit. If you can teach yourself to make a note of things right away, immediately, without putting it off, you’re halfway there.

Use your lists and tools, consistently:

No program is worth anything if you don’t use it on a consistent basis.

Make it quick and painless:

If it’s difficult to add a note or save information, you’ll put it off. You want it fast and easy, or it won’t work.

Archive and search, don’t file:

It’s better to use a quick search function than to have to remember where you saved something

Sometimes, all you need to do to blow off steam is to talk about whats bugging you. A friend, partner, who will listen without offering advice or trying to fix your problem in the ideal, You might even be supprise to discover how you really feel about what’s causing you stress. Sometime putting things into words finally makes them clear.

If you don’t have a good listener or if you just don’t feel comfortable venting your problems out loud, try keeping a journal. A daily entry (it doesn’t have to be long) in which you expound upon your day and felt about it can be great therapy. Like talking , sometimes writing about a problem can finally put it in perspective , and solutions will become apparent. Address your self-esteem issues by learning how to be calm, by practicing deep breathing , and by releasing your emotions.Living in your body-mind means intergrating your body, mind and spirit to achieve a whole self. Learnt to Relax , embrace yourselfs.

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