Category Archives: stress

Frey Freyday – Anxiety

(Frey Freyday is simply a bunch of inspirational, motivational and other quotes meant to make you think, reflect, smile, even laugh a bit. Hopefully helpful, useful stuff….)

ANXIETYAnxiety is an emotion characterized by an unpleasant state of inner turmoil, often accompanied by nervous behaviour

Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength. Charles Spurgeon

If you don’t think your anxiety, depression, sadness and stress impact your physical health, think again. All of these emotions trigger chemical reactions in your body, which can lead to inflammation and a weakened immune system. Learn how to cope, sweet friend. There will always be dark days. Kris Carr

The truth is that there is no actual stress or anxiety in the world; it’s your thoughts that create these false beliefs. You can’t package stress, touch it, or see it. There are only people engaged in stressful thinking. Wayne Dyer

People tend to dwell more on negative things than on good things. So the mind then becomes obsessed with negative things, with judgments, guilt and anxiety produced by thoughts about the future and so on. Eckhart Tolle

Nothing in the affairs of men is worthy of great anxiety. Plato

WORD TO LIVE BY:

 

Anxiety– something that distracts us from life and living, something that keeps us from being happy, doing our best, enjoying the moment. Often, not always, our anxiety is very much able to be controlled.

 

Anxiety is a big subject. I was getting a little anxious about writing this. We all suffer from some sort of anxiety. It may be little things around the house, issues with the kids, concerns about a relationship, often finances, careers, health. We have anxiety about our world, our culture, our politics.

 

Some of us probably focus on the negative a little more than others in some situations vs others because of our life experiences, perspectives, and circumstances.

 

As a country, the US has more than its fair share of anxiety. If you think about it, we have some of the highest standards of living, if not the highest standards of living, in the whole world. Like some countries, for the most part in American, we don’t have to worry about where our next meal is coming from, we have a safe home, we have access to healthcare in many cases, and we generally can meet all of our basic needs as a human being.

 

In some third-world countries, families share small tin shacks with dirt floors and a bag of beans and rice means the world to them. Getting sick is a big concern and a simple illness can lead to worse things. Safety and security is often a big concern. Out world looks pretty good next to that.

 

So if we have a better society, in general, why are we so anxious? Does the constant news media help? Probably not. Does the envy, jealousy, comparing ourselves to others on social media help? (We often see the perfect versions of our friends and relatives on social media- all the good photos and we may think, ‘what’s wrong with my life?’)

 

American citizens are prescribed and use A LOT of anxiety medication. Sometimes these help. Sometimes they cause other side effects like dizziness, headaches, nausea and vomiting. Other sides effects include thoughts of suicide, confusion, aggression, hallucinations, sleep problems, severe drowsiness and other issues – none of which will help you feel less anxious, I’m guessing. One side effect of an anxiety medication actually stated, “may cause anxiety or depression.”

 

In a recent article, (msn.com by Lindsay Holmes 8/30/18) Stephen Colbert spoke about anxiety in his life. He stated,Nobody ever asked me what was wrong! It went on for months. I would go to the show, and I would curl up in a ball on the couch backstage and I would wait to hear my cue lines. Then I would uncurl and go onstage and I’d feel fine,” he said. “Which occurred to me at the time: Like, ‘Oh, you feel fine when you’re out here.’ And then as soon as I got offstage, I’d just crumble into a ball again. Nobody ever asked me what was wrong! It went on for months.”

 

Colbert said back then he took medication for his anxiety for a few days, which he said helped. But he ultimately decided that treatment plan wasn’t right for him. “I realized that the gears were still smoking. I just couldn’t hear them anymore,” he said. “But I could feel them, I could feel the gearbox heating up and smoke pouring out of me.”

 

An estimated 40 million American adults, or 18 percent of the adult population, are affected by anxiety each year. In addition to panic and excessive stress, it can cause headaches, stomach issues, rapid breathing, heart palpitations and more. But the good news is that anxiety is highly treatable: Therapy, medication, coping techniques or a combination of methods can help people manage anxiety and live well.

 

So what can we do? What do people do to cope with and/or overcome anxiety? The Internet is full of possible solutions. It could include changes in diet, reducing caffeine, taking Vitamin B, exercising, meditation, mindfulness, analyzing your thoughts, talking about anxiety, therapy, changing your inner thoughts/questions, and many other items.

 

For me, I find writing it down helps, writing out a solution or solutions. It is nice to know that one has options. I rarely enjoy going to the fitness center to exercise –sometimes I really dislike going – but afterwards I am always happy, and it really helps with any stress or anxiety I have, big or small stuff.

 

I read Eckhart Tolle years ago, and to paraphrase him, he basically stated that we often focus on negative things in the past that already happened or negative things that might happen in the future. In either case we really can’t change it right now, so it’s kind of a waste of time. We’re getting anxious for no reason. Tolle says we can feel better by just being in the moment, being present in the now. For a long time I thought this was silly – a simplification of our problems. One day, I started trying it. If I felt anxious about something I tried to catch myself, not be judgmental about it, but just redirect my thoughts into the present moment. I would focus on my breathing, the lighting, the air currents, the sounds – whatever was around me. You can’t focus on simple things like that AND focus on your worries at the same time. Sure, sometimes the problem was still there but I was able to approach it with less anxiety, in a calmer, relaxed state where I could perform better.

 

I read the above Wayne Dyer quote years ago and again, I felt that it was an esoteric sort of shrugging off of anxiety and I didn’t give it much weight. Then I was on vacation one week and returned to find that an ‘issue’ had been brewing at work. Had I been at work I would have been stressed about it, anxious and worried – even though there was nothing that I could do about it in any way. Instead, I was on vacation and didn’t know it was going on….so I wasn’t worried. In both cases I could not control the outcome or affect it in any way. So why be anxious? Easier said than done, sure, but true.

 

Someone also told me once that anxiety goes away a little when we have faith in a higher power, faith in ourselves, and faith in others….faith that things are going to work out.

Frey Freyday was actually born out of something I created called “Words To Live By” (WTLB). Going forward, I will now not only share the quotes, as you may be used to receiving, but also a related (WTLB). In 1999, when we had our first daughter, I was contemplating how I would raise my new beautiful child, and I was thinking about how I can best educate her and my other children about values, morals, and other key thoughts about life. School offers education. Religion offers some values and morals. Parents offer most of it, sometimes intentionally, sometimes accidentally.

So I created a (WTLB) book, like a dictionary, which lists things like honesty, love, persistence, etc. with a definition that I created, with my wife’s input. I then turned it into a workbook with one word per page and space below for notes. For years we would discuss with my two daughters and they would draw pictures and make notes in the blank space. I may share some of those images with you. As they got older, they were less inclined to draw and more open to quotes and references from adults, hence where Frey Freyday came from….

You can read more at www.onewebstrategy.com

BONUS  :   9 Ways to Get Rid of Anxiety in 5 Minutes or Less By Melanie Curtin

Whether you experience is of mild or extreme anxiety, there are steps you can take immediately to calm down and self-soothe. Here are a few of the best:

  1. Stand up straight

According to Tamar Chansky, Ph.D., psychologist and author of Freeing Yourself from Anxiety, “When we are anxious, we protect our upper body — where our heart and lungs are located — by hunching over.”

For immediate relief from anxiety, stand up, pull your shoulders back, plant your feet evenly and widely apart, and open your chest. Then breathe deeply. This posture, combined with deep breathing, helps your body remember that it’s not in danger right now, and that it is in control (not helpless). If you can’t stand up (i.e. you’re in your car), just pull your shoulders back and open up your chest. The most important thing is to stop hunching and breathe deeply.

 

  1. Play the 5-5-5 game

When you’re anxious, you’re often caught in a (negative) thought loop. Play this to get back into your body and stop anxiety fast:

Look around and name 5 things you can see.

List 5 sounds you can hear.

Move 5 parts of your body you can feel (i.e. rotate your ankle, wiggle your ears, nod your head up and down).

It might sound silly, but this works.

 

  1. Sniff lavender oil

Lavender oil has a lot of healing properties. It promotes a feeling of calm and supports deep, restful sleep. It can even help with headaches.

To help reduce anxiety, keep a bottle of lavender oil at your desk (or in purse if you have one). Breathe it in and/or massage it into your temples when you need a boost of peace. Bonus points for combining the sniffing with deep, even breaths.

 

  1. Watch a funny video

Yes, really. Watching a clip of your favorite comedian or blooper reel will help you stop feeling anxious fast. Why? Because you can’t laugh and stay anxious at the same time, physiologically. Your body relaxes after a bout of laughter in a way that gets rid of anxiety. Plus, according to the Mayo Clinic, laughter brings in oxygen-rich air, which stimulates your heart and lungs, and spikes your endorphins.

 

  1. Go for a brisk walk

Exercise is a long-proven way to lower anxiety. In addition to boosting your level of feel-good neurotransmitters, a brisk walk clears your mind and gets you breathing more deeply again–and anxiety is intimately linked to shallow breathing.

Studies also show that people who exercise vigorously on a regular basis are 25 percent less likely to develop an anxiety disorder.

 

  1. Accept your anxiety

This may sound counterintuitive, but Chansky says accepting your anxiety (instead of feeling ashamed or frustrated by it) will actually help you feel less anxious.

It doesn’t matter whether you inherited your anxiety from your family or your lifestyle, or both. It’s here now, and acknowledging that instead of fighting it frees you up to learn how to manage it. Accepting it doesn’t mean giving up, either. It means you stop spending energy berating yourself for being anxious and instead learn what works for you when it comes to self-soothing.

 

  1. Listen to the most relaxing song in the world

This song was engineered specifically to calm your nervous system. It was found to reduce anxiety by up to 65 percent. Here is a loop of it playing on repeat.

 

  1. Re-label what’s happening.

If you’re having a panic attack and your heart is racing, it’s easy to believe something like, “I’m going to die.” Instead of buying into this inaccurate thought, re-label it. Remind yourself: “This is a panic attack. I’ve had them before and they don’t actually kill me; they pass. This will also pass, and there’s nothing I need to do.”

In actuality, panic attacks are an activation of the body’s fight-or-flight response, which doesn’t kill you–it keeps you alive.

 

  1. Do something

Do anything. Clear a few things off your desk. Walk over to the kitchenette and get yourself a glass of water. Walk outside and find a flower to smell–it doesn’t matter. Doing an action interrupts your thought pattern, which is often where anxiety starts.

When it comes to stopping anxiety, self-soothing is actually a profound act of self-love.

Love on.

Published on: Aug 30, 2018

https://www.inc.com/melanie-curtin/9-ways-to-get-rid-of-anxiety-in-5-minutes-or-less.html

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Frey Freyday – Stress

(Frey Freyday is simply a bunch of inspirational, motivational and other quotes meant to make you think, reflect, smile, even laugh a bit. Hopefully helpful, useful stuff….)

STRESS- [stres] -physical, mental, or emotional strain or tension

If you don’t think your anxiety, depression, sadness and stress impact your physical health, think again. All of these emotions trigger chemical reactions in your body, which can lead to inflammation and a weakened immune system. Learn how to cope, sweet friend. There will always be dark days. Kris Carr

Putting in slightly less effort in times of high stress doesn’t mean you don’t care about your job; it means you care about yourself more. Kelly O’Laughlin

In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive. Lee Iacocca

The greatest weapon against stress is our ability to choose one thought over another. William James

Its not stress that kills us, it is our reaction to it. Hans Selye

Your mindset matters. It affects everything – from the business and investment decisions you make, to the way you raise your children, to your stress levels and overall well-being. Peter Diamandis

Research shows you get multiple tasks done faster if you do them one at a time. It also decreases stress and raises happiness. Shawn Achor

If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it. George Burns

Word to Live By:

Stress – strain, tension – often perceived or self-imposed – about a situation or thought

For achievers, stress is the word for fear. Typically fear of failure, fear of not meeting expectations, fear of not completing the task.

Sometimes when people ‘get stressed’, they prefer not to think, they avoid the situation, even escape in some manner. However, it is at that time when they need to focus and think.

Many people, and myself included, sometimes let ‘life run them’. Sometimes we left life happen to us, instead of having a plan or strategy and going out there and making things happen and taking some control over what we can control. Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management.

Sometimes we also get stressed about things that we can’t change. We get stressed by the weather, for instance. It is something we all have to deal with but we can’t change – so really why bother?

Also, being prepared helps reduce stress. If you have to do something without practice or preparation, you’re stressed. If you prepare and practice, you’ll feel more comfortable, confident and have less stress. (All things that we already know but it’s good to remind ourselves, from time to time.)
I think that it is helpful to distinguish between stress and stimulation. Having deadlines, setting goals, and pushing yourself to perform at capacity are stimulating. Stress is when you’re anxious, upset, or frustrated, and these things dramatically reduce your ability to perform.
Letting go helps us to to live in a more peaceful state of mind and helps restore our balance. It allows others to be responsible and allows us to take our hands off situations that do not belong to us. This frees us from unnecessary stress.
Decades ago, most workers faced all sorts of stress – what I refer to as ‘real stress’ – physical labor, long hours, lack of safe conditions, more trying times. Today, many of us really don’t experience this same stress – we have time stresses, self-imposed stress, achiever’s stress, and more perceived stress. I think it is important to be aware of when you’re stress; be aware, accept it, and then ask what you can do to improve the situation or handle it differently.

Exercise, meditation, being aware and interrupting the stressful thoughts are easy ways to release stress. Next time you get stressed about something, catch yourself. It’s OK. Now interrupt that thought, take some deep breaths and think about something else.

To put things into perspective; think about something that you stressed about several years ago. Was it really that bad or important? Tony Robbins said something like, “Ten years from now you’ll laugh at whatever’s stressing you out today. So why not laugh now?”

Frey Freyday was actually born out of something I created called “Words To Live By” (WTLB). Going forward, I will now not only share the quotes, as you may be used to receiving, but also a related (WTLB). In 1999, when we had our first daughter, I was contemplating how I would raise my new beautiful child, and I was thinking about how I can best educate her and my other children about values, morals, and other key thoughts about life. School offers education. Religion offers some values and morals. Parents offer most of it, sometimes intentionally, sometimes accidentally.

So I created a (WTLB) book, like a dictionary, which lists things like honesty, love, persistence, etc. with a definition that I created, with my wife’s input. I then turned it into a workbook with one word per page and space below for notes. For years we would discuss with my two daughters and they would draw pictures and make notes in the blank space. I may share some of those images with you. As they got older, they were less inclined to draw and more open to quotes and references from adults, hence where Frey Freyday came from….

You can read more at www.onewebstrategy.com

BONUS  : How to make stress your friend

 

Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.

https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

How to stay calm when you know you’ll be stressed

A great TED Talk….

How to stay calm when you know you’ll be stressed

by 

Neuroscientist
Daniel Levitin incorporates findings from neuroscience into everyday lif

You’re not at your best when you’re stressed. In fact, your brain has evolved over millennia to release cortisol in stressful situations, inhibiting rational, logical thinking but potentially helping you survive, say, being attacked by a lion. Neuroscientist Daniel Levitin thinks there’s a way to avoid making critical mistakes in stressful situations, when your thinking becomes clouded — the pre-mortem. “We all are going to fail now and then,” he says. “The idea is to think ahead to what those failures might be.”

http://www.ted.com/talks/daniel_levitin_how_to_stay_calm_when_you_know_you_ll_be_stressed

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