Category: Stress Reduction

How to Prevent Breast Cancer: The Role of Emotional Stress & What You Can Do About It

Did you realize that ongoing emotional stress can cause hormonal imbalances, weaken the immune system, and increase your risk for breast cancer?

In this 3-minute clinic we discuss the steps you can take to alleviate emotional tension, create emotional balance, and lower your breast cancer risk.

For more information on building your body’s natural breast-cancer fighting capacity, join us for a FREE WEBINAR!

The Breath of Life: The Antidote to Mental & Emotional Stress

Looking for a simple, powerful, and cost-effective way to clear you mind, lighten your mood, and alleviate mental and emotional stress?

In this 3-minute clinic we discuss the importance of breathing, and the breath of life, in reducing your stress levels and maintaining your long-term health and happiness.

“Welcome to our three-minute clinic where we go over strategies on Wellness Planning to empower you to stay well, and hopefully be well for the rest of your life. The subject for today is that of stress and stress reduction. Why is that important? We talked about it before–stress has unfortunately become a way of life, it’s kind of a state of the union. So those of you who have effective stress reduction systems– meaning techniques and ways to manage stress–are going to do much better and stay healthier than those folks out there that don’t have a system or a way, or a method, or a technique to reduce stress. So let’s look at the big picture: happiness, wellness, lightness, keeping it light, having fun, being creative, being balanced–all that leads to good health and empowers your immune system. On the other hand, when it’s heavy, when there’s overload, when there’s physical tension, when there’s mental strain, when there’s heartache, emotional stress, and a person’s burdened and aggravated–that weakens the immune system, depletes your energy, and works against your health and happiness. So obviously the key is how to keep it light, because that’s how you work through stress. Now I’m going to share with you one of the most cost-efficient ways to keep it light. Now here’s what you need to know and how to do it: first of all, reducing stress requires you to be at the moment, in the moment and to watch your pace of life. You know people’s pace is sometimes way too fast. Basically what stress is when you’re out of synch with yourself. You see, you’re going too fast. Remember the old days, they had record players–there was a forty-five rpm and a seventy-eight rpm–and if you happened to switch the button to have a seventy-eight rpm record and it went on forty-five hour rpm and it sounded like Mickey Mouse or Donald Duck? Well that’s how most folks are, we really need to be going at about a forty-five rpm, and yet most folks are going at a seventy-eight rpm. So what’s the key, how do you slow down, how do you stay in the moment, how do you get synchronized and synergized within yourself? Well, one of the most effective ways–and it’s so cost-efficient–is working with your breathing! The breath, the breath of life, life itself is a way to slow you down. So when you have stress or you have tension, make it a habit to start taking some deep, slow breaths. So if you feel upset, if you feel angry, if you feel like you’re losing it, or losing control; call time-out, take a few steps away from where you are, and then do some deep, cleansing breaths. Just go ahead and inhale deeply, with all your might, hold, exhale, and then hold. So it’s inhale, hold, exhale, hold. Or inhale, pause, exhale, pause. So there’s four parts to the breath: you inhale, you pause, you exhale and you pause– now when you do that five or six times slowly, it’s incredible how it relaxes you, how it calms you, how it centers you, and how it brings you back to life, and it anchors you. I mean we all want to have roots and wings, breathing is a way to keep us rooted. So the story for today is work with your breathing to reduce your stress.”

Keep it Light: Laughter is Your Best Medicine

One of the keys to reducing stress in your life is finding ways to combat and alleviate any heaviness in the mind, heaviness in the body, and heaviness in the heart—all of which can lead to mental strain and emotional tension that can invite stress related aging and disease.

In this 3-minute clinic we discuss the importance of laughter as a fun, cost-effective stress reduction technique that will keep you light in mind & body and counteract the heaviness of emotional stress!

“Welcome to our three-minute clinic on Wellness Planning, where we go over strategies that will empower you to be well and stay well, hopefully for the rest of your life. The subject for today is that of stress reduction–a very important topic since everybody’s dealing with stress, and reducing stress is good for your health while building stress isn’t. Now let’s review here what we’re talking about. Keeping it light in mind and body leads to health and happiness. The opposite of being light in mind, light in body is being heavy. You see, stress is heavy, it’s thick, it’s a burden, it’s an overload. When you’re stressed it’s heavy in mind, heavy in body–not light in mind and light in body. So what happens when you’re heavy in mind and heavy in body is that is starts to wear on you. So that’s of course aging, disease and stress, and pain and suffering. Our focus of course is to keep it light, and stay away from being too heavy. Now, the key is how you manage your lifestyle. So the question for you is this: how do you keep it light? Do you have enough fun everyday, do you do things everyday that you enjoy, do you have enough diversions? Let me talk about one of the best ways to go, laughter. Laughter is one of the best medicines. I’ll go back a couple of years, those of you that have been following the movement know that the Norman Cousins back in the seventies wrote a book called The Anatomy of an Illness. He was diagnosed with an incurable disease, so what did is he watched I love Lucy reruns, he watched The Marks Brothers, The Three Stooges, and he laughed his way back to being well. So what’s the point? Are you having fun every day? Are you enjoying your life? Remember, life is a privilege! You’re here for whatever period of time while you’re renting space on this earth–enjoy yourself, have fun. It’s a privilege to be here, and everyday you have fun and you’re laughing and you’re having a great time and enjoying your life, let me tell you what’s happening–it’s good for your health because happy people are much healthier and have much better immune systems! People that are unhappy and are depressed and stressed out have worse immune systems and get unhealthy. So the tip for today is this: keep it light, and make time everyday to recreate, to have fun, to do the things in your life that you really enjoy. But have fun with friends, have fun with loved ones, reach out to those people in your circle of friends–that you have camaraderie with, that you have companionship with, that you have bonding with–because at the end of the day, you want to be sure that there’s time for having fun, keeping it light, and having enough time to laugh and play. So, keep it light at home, keep it light at work, keep it light at play, and make sure you share a good belly laugh, a joke, something humorous with loved ones and friends, and stay well and keep it light. That’s how you’ll neutralize the heaviness of stress.”

The Rolls Royce of Stress Reduction

Interested in learning a quick, yet powerful way to calm your mind, soothe your mood, and uplift your spirits?

In this 3 minute clinic we discuss the Rolls Royce of stress reduction techniques, and how you can incorporate it into your daily routine to alleviate nervousness, combat anxiety, overcome restlessness, and reduce your stress levels.

“Welcome to our three minute clinic on Wellness Planning, where we go over strategies that will empower you to stay well and be well for the rest of your life. Today’s subject is about stress management and how to reduce stress. Now let me tell you why that’s important. Here is what’s so key about it. Wellness planning is about wellness, happiness, fulfillment, vitality, and having a soulful purposeful life. The question is, what can get in the way of this, what can get in the way of your dreams, what can get in the way of your visions, what can get in the way of you being fulfilled? Let me tell you what can, because it happens to most folks: stress, tension, emotional tension, the heaviness in the heart, the heaviness in the mind, the heaviness in the body–that gets in the way of living your dreams. So stress reduction is an important tool, an important vehicle for anybody on the path to wellness. So today we’re going to talk about one specific aspect of stress reduction, which is meditation. Now meditation is the Rolls Royce of stress reduction. Why do I say that? Because meditation, by definition, is a maneuver, a technique, an instrument for you to think positively and learn how to be calm and relaxed–which is kind of against the grain, let’s face it! Most people if you ask them, I do this all the time–if I ask a hundred folks what their stress levels are like: high, medium, or low, I’m going to get eighty tell me “high,” I’ll get ten that tell me “medium,” and only a few tell me “low.” So stress is a way of life, and stress can get in the way of you living your dreams. So we have to have a technique, we have to have an approach, we have to have an instrument that we can work, a tool that we can work, to help us deal with stress, and unwind, and get calm. That’s what mediation is. The definition of meditation is the concentration on the divine, concentration on your soul, concentration on a higher power, concentration on God, concentration on spirit–the word is concentration because it takes focus. Now it’s interesting, for me, I started learning how to mediate some four decades ago, and it came to me when I was first starting yoga–they talked about this mind-body discipline. To me, yoga was postures, and movement, and tension reduction, and flexibility– but what I came to realize was, there was a huge mental component to meditation in integrating mind and body. So the key in meditation, and the key in mind-body disciplining is basically to help you reduce stress–to empty your mind and calm your mind. Now what meditation does is this, it calms your mind, it calms your body, it calms your heart and it calms your soul. But the key is this. Anxiety, restlessness, nervousness, they get in the way of what? They get in the way of inner peace, they get in the way of inner calmness, they get in the way of the inner sanctuary that we want to create– the temple of silence. And that’s really what meditation is about; creating a temple of quiescence, a temple of silence, which allows you to get in touch with yourself, get calm, get in touch with your higher powers, and learn how to live life to the fullest. So the tip for today is make meditation a part of your life to reduce stress. Let me give you a simple meditation. Sit with your eyes closed, calmly, with your back straight, close your eyes, try to gaze at the point between your eyebrows–the third eye–and just say to yourself, over and over again “I need to be well, I must be well, I will be well.” I need to be well, I must be well, I will be well, or say to yourself “I believe in myself,” and just repeat that to yourself. You’ll see how simple it is to reduce stress, to get you calm, and work you towards a stress reduction program that will keep your wellness planning on track.”

Time-Tested Technique for Reducing Physical Tension

Do you have a stress reduction plan in place to protect your mind and body from stress-related aging and disease? Interested in learning a simple strategy for reducing physical & emotional tension, lightening up your body, and lightening up your mood?

In this 3 minute clinic we discuss the importance of a time-tested technique–one that you may already be incorporating into your daily or weekly routine–for reducing stress and protecting your long-term health and happiness.

“Welcome to the three minute clinic on Wellness Planning, where we go over strategies that empower you to stay well and be well for the rest of your life. This week our subject is stress reduction, and how stress reduction works. We are going to specifically talk today about exercise and stress reduction. So let’s review the big picture. Number one: stress, over a long period of time, causes illness. And number two: exercise, particularly regular exercise, reduces stress. Now remember, stress is a bodily tension, that’s what we’re talking about. When we talk about stress, we’re talking about how you’re tense, you’re uptight, your muscles are tense, your body feels tight, your head feels tight–that’s what stress does, it gives you tension. Well that’s perfect, because what exercise does is reduces the emotional tension and physical tension, and makes you feel better. Now here’s a question I want to ask you–are you taking steps to protect yourself from stress-related injuries? In other words, are you taking steps to protect yourself from stress-induced aging, from stress-induced burnout, from stress-induced disease, or are you being passive about it? Now I want you to have a toolkit, because let’s face it, stress has become a way of life. Is that a predicament? Well, no. Because as we’ve talked about, stress can become an opportunity for you to become stronger, to become healthier, to learn more about healing yourself, to enrich your relationships and improve the quality of your life. So stress by itself isn’t burdensome, it’s how we deal with stress that becomes burdensome. So we want you to have a toolkit–a toolkit with things like a positive attitude and meditation–but today we’re talking about exercise, physical exercise. Write it down! Physical exercise reduces bodily tension. So I need you to be in touch with what tools that you have–your toolkit–to combat stress. What effects does exercise have on stress? It’s multi dimensional. Exercise calms the mind, it rejuvenates the nerves, it relaxes the body, and takes tension out of the muscles. It puts you in the right state of mind, and most importantly, it releases endorphins that make you feel good, that help your immune system, and keep you upbeat and change your mood. So what am I trying to say? Stress is a way of life, but not to worry about it. Do you have a toolkit? Do you have ways, and measures, and maneuvers, and ideas, and visions to deal with stress effectively? Well I want you to have that–and one of them is a regular exercise program, which will help you reduce your stress level. So keep in mind, stress in itself isn’t the predicament, it’s how you deal with the stress. You’ll need a toolkit. So the tip for today is this: stay physically fit, get involved in a regular exercise program, and do something everyday to work your physical body to reduce physical tension and watch your stress level go way, way down.”