Day 2 – Time to Let Go

I’ve got a pathophysiology exam today, so day 2 has arrived just in time!  If ever there was a need to let go, it’s today!

Today we look at the important role your mind plays in your stress response.  It really is the conductor of the orchestra known as your body.  Stress starts in your mind when you perceive a situation to be threatening.  You decide whether the situation you are facing is stressful or not.  That one decision triggers a cascade of events in your body and you will feel what you feel based on the question you asked and the answer you gave.

Carrying things around (like have I done enough study or do I really get it) will keep your subconscious mind occupied forever (well, until you decide to stop carrying it around with you).  It’s still weighing you down, using up energy and affecting how you feel.  Worrying about something won’t change the outcome so rather than carrying things around, choose to park it, let it go.  There’s a great exercise on Day 2 called the Heavy Load exercise that allows you to do just that.

For those of you who follow Reiki, Dr Mikao Usui devised 5 principles:

  1. Just for today, do not worry.
  2. Just for today, do not be angry.
  3. Just for today be grateful; honour your teachers, parents and elders.
  4. Just for today, earn your living honestly.
  5. Just for today, show compassion to every living being.

Here’s a little exercise to help you let go of that which you no longer need.

  1. Think of something or someone that you are now ready to let go of and write it down on a piece of paper.
  2. Relax your body (for example by listening to the Light Exercise)
  3. Once you are feeling relaxed, bring your piece of paper to your heart and imagine there is a beam of rose pink light travelling from your heart and into this piece of paper.
  4. You might like to acknowledge this experience by saying thank you for the learning and voicing that you now feel ready to let this issue go.
  5. Imagine you are a tree and dig your feet deep into the Earth so that you feel really grounded and connected.
  6. Go into the park or the woods or pull out an old flowerpot and bury your note in the ground.  As you do this, imagine yourself letting go of whatever is written on your piece of paper.  (if you have buried it in a flowerpot, you might like to get some nice herbs or flowers to plant in the pot)

Day 1 of Your De-Stress Detox

How stressed are you right now?  It’s important to know where you are right now so you can work out where you want to get to.  I love this quote by John Schaar:

“The future is not some place we are going, but one we are creating.

The paths are not to be found, but made.

And the activity of making them changes both the maker and their destination.”

And that’s what the next 7 days are about.  Making those paths so we come out of this short journey a little more relaxed, a little less stressed but more importantly aware of our stress triggers so that we don’t keep reacting to stress triggers in the same way (or better still, changing so that they no longer trigger our stress).

Ok, so this programme is a layered approach to beating stress.  Today’s about laying down the foundations.  Check out Day 1 in the book so you know exactly what stress is and isn’t.  It’s important to be aware because you can use this knowledge to stop stress at its source.

So what’s the foundation for a stress-free life?  It’s all about being relaxed.  My tai chi teacher used to say a stressed man walks a stressed mile and a relaxed man walks a relaxed mile.  But, when you are walking that mile, how relaxed (or not) you are, determines the physiological response that is running your body.  Stress is an inflammatory response.  Relaxation is the antidote.  Today is all about relaxation.  It’s fundamental to stress relief.  That’s why my book starts with a relaxation exercise.

So, here’s my question for you?  What do you do to relax?  If you can’t remember, think about what you used to do for fun when you were little and work forwards from there.  Now is the time to build something relaxing into today.  It doesn’t have to be a big thing.  Maybe you like to watch the birds in the trees, walk through the park on your way to work and take in the beautiful spring flowers. 

Do something relaxing today.

Spring Clean and De-Stress

Join me on a 7-day de-stress detox, starting tomorrow, Monday 27 April 2009. 

What will be doing during our 7-days together?

You will learn the secrets of stress-free stress management. I will share tools, tips and strategies on how to relax even when you’re under pressure, you will discover your unique stress pattern and how you can use this to reduce stress. We will also look at the role your mind plays in the stress equation and use this knowledge to stop stress at its source. I promise you this works. In 7 days you will feel calm, relaxed and back in the driving seat.

The Spring Clean starts on Monday 27 April and lasts for 7 days.
To make the most of our time together, you will need your own copy of Reduce Your Stress – Your 7-Day Turnaround Programme.

Reduce Your Stress – Your 7-Day Turnaround Programme is normally £29.99 but for the next 7 days you can purchase it here for £24.99 by entering code SD0409 once you get to the shopping cart part.

Order now to receive:
    your very own copy of Reduce Your Stress – Your 7-Day Turnaround Programme
+ a Special Report on Stress-Busting Foods
+ a Bonus Track that will help you start each day relaxed, rejuventated and with a sense of purpose
+ Discover the 3 Best-Kept Secrets to a Stress-Free Life delivered live at the Mind Body and Soul Exhibition
+ daily email and blog support.

This package normally retails for £69.99 but I’m giving it to you for just £24.99 when you visit the shop and enter the special code SD0409.

Please hurry! This offer lasts for just 7 Days.

Don’t Let Debt Ruin Your Relationship

Sour economies don’t just destroy jobs and wealth. They can tear apart marriages, often because of the debt that couples accumulate and, when times get tough, have trouble repaying. In this adaptation from his new book “Financially Ever After: The Couples’ Guide to Managing Money,” Wall Street Journal reporter Jeff D. Opdyke describes the challenges couples face when dealing with debt and how they can begin to address them.

If there’s a money matter more likely to cause conflict for couples — maybe even divorce — it’s debt.
Being in love and in hock is no way to go through a marriage, because being in hock might just put the kibosh on the love, particularly in the early years. Debt, it turns out, is a leading cause of family strife during the first few years of marriage, according to Creighton University’s Center for Marriage and Family.

That doesn’t mean debt will necessarily send you to divorce court, but it does mean the accumulation of debt can undermine your marriage and cause the type of discord that can dissolve a marriage.  That’s of particular concern these days, as families struggle with the worst economy since the Great Depression. Fadi Baradihi, president of the Institute for Divorce Financial Analysts — a group of financial planners who help couples plan the finances of a divorce — says that demand for the institute’s services is up 15% in the past year. Couples “contemplate divorce more than ever” when good economies turn sour and finances grow strained, he says.  The result of all this financial stress: marital conflict that can blow out of control.

To deal with debt effectively requires some effort from you and your partner. The goal is to determine how you employ debt in your life together, the rules by which you each use debt separately, and your plan to pay it off so that it never has the chance to corrode your relationship.

What’s your debt philosophy? For couples who regularly struggle managing their debt, start by formulating a debt philosophy. This is nothing more complicated than devising a financial mission statement, the structural foundation of your family’s beliefs when it comes to debt. It needn’t be profound, just something simple like the following:
“We agree to live below our means, not to pursue material wants without the money to afford them, never to use emergency savings for consumer purchases and to take on debt only when it benefits the family’s long-term goals or needs.”

Now, don’t just adopt the philosophy above and call it done. Every family has its own specific needs, so fashion your own philosophy together. You’ll want to answers questions such as:

  • Will we pay cash for everyday purchases or maintain a monthly balance on a credit card?
  • Will we pay off our credit card every month, or are we comfortable carrying a balance — and, if so, how big?
  • Will we refrain from spending more than our monthly income, or can we occasionally overspend to afford a big purchase? With large purchases, how soon will we pay them off?
  • Will our savings account remain untouchable except for emergencies, or can we dip into it to pay for certain expenses?
  • What defines an emergency expense?

Couples on the same page should have little trouble designing a debt philosophy. Couples with sharply divergent views are far more likely to suffer problems. For them, success comes through compromise.  For instance, when deciding whether savings remain untouchable except for emergencies, one might answer “absolutely,” while the other says, “no way.” Split the difference by, possibly, creating an agreed-upon level below which the savings account will not be allowed to fall outside of a true emergency. Or agree on the amount that can occasionally be spent for purchases that benefit the family broadly. But you must define “occasionally” and “beneficial.”

One example: Emergency savings could kick in up to $1,000 to help cover the costs of a vacation the family’s monthly finances can’t cover alone — so long as it doesn’t push the account below some minimum level.

Don’t massage your debt philosophy just because it doesn’t fit your needs at the moment. Remember, you designed this in a sober moment, so don’t renege when you’re drunk on the thought of spending on some particular want.
How will you use debt? Couples today routinely enter marriage already laden with debt — student loans, car leases, credit cards. In a recent survey of seven major economies, PayPal, eBay’s online-payment service, found that American couples typically enter into their relationships with more debt than their foreign counterparts. This is akin to arriving on your wedding day with a negative dowry.

These premarital obligations necessarily affect you both, since the mandatory debt payments will reduce the funds available for other purposes. That argues for partners spending time talking about debt before and, particularly, after the wedding.

You might start such a conversation by planning how you and your partner will pay off debt amassed prior to marriage. Is that the sole responsibility of the debtor, or will you pay it off from the family’s joint income?

Next: Where do debt and savings rank among your priorities? Do you want to pay off all debt before building a savings cushion? Or will you divert some of that money into a savings account — thereby holding on to your debt longer — to build a financial cushion for an emergency?

The idea here is that you must proactively engage your debt, or risk that it consumes your finances and destabilizes your marriage. That’s the insidious side effect of debt: If you let it, debt builds over time into an obligation so large that you lose perspective and, ultimately, control of your financial life.

Too many couples rely on debt — particularly credit cards — to supplement their income. They see a credit card with a limit of, say, $15,000 as a funding mechanism for a lifestyle beyond their means. And because their paychecks can’t support this lifestyle to begin with, the debt grows increasingly larger. At some point, it is large enough that the next incremental expense seems irrelevant.

For instance, it’s Friday night and you want to eat out, and you’re choosing between the pricey sushi joint you’re craving and the much cheaper café. You’re carrying a combined $25,000 on two or more credit cards, and you think to yourself, “What difference is another $100?”
That’s the beginning of the end.

You’re digging a deeper hole because you think there’s no way out of the hole to begin with. As the debt grows, though, so will tension in your marriage, because just about every discretionary dollar you earn will be earmarked for some creditor. You and your spouse will feel increasingly incapable of living your life and end up mad at one another. This isn’t what you signed up for.

Good debt vs. bad debt. Debt itself is a just a tool that, if used properly, can help you live a better life.
But there’s good debt and bad debt, and the goal of any couple is to use good debt to improve the family’s life, while limiting the ability of bad debt to destroy that life.

Good debt: a mortgage on an affordable house; a loan on an affordable car; student loans to pay for a college degree. In effect, good debt improves your life permanently.

Bad debt: auto leases, since they generally finance cars you otherwise can’t afford; home-equity loans or lines of credit, which too often fund discretionary purchases; any consumer expenses for which you allow the balance to roll over from month to month. In effect, bad debt only improves your lifestyle temporarily.
In an age when debt is so easy to obtain, accumulating too much bad debt is all too easy.

For many people, that accumulation happens because they lose sight of their actual finances, or fail to accept their boundaries. “So what if I only make $30,000 a year?” you might think. “I deserve a BMW convertible because I work hard and the car will make me feel better about myself; I’ll cut spending elsewhere to afford the monthly lease payments.”

That’s the addictive nature of bad debt: It alters your mood by allowing you to spend to make yourself happy. Its effects are instantaneous, and you keep using it because debt lets you have what you want now, evoking feelings of contentment, though such feelings are always fleeting.
But debt also has the power ultimately to hack apart a relationship, leaving a trail of financial destruction and obligations you’re both responsible for.

Of course, it doesn’t have to be this way. You are in control of the credit card in your wallet. You’re the one who says no to the car you can’t afford. You’re the one who decides it’s wiser to leave the equity in your home instead of drawing it out for unnecessary indulgences.

The savviest couples recognize that debt should serve only one purpose: to help you and your spouse build a better life together — not a better lifestyle.

Adapted from “Financially Ever After: The Couples’ Guide to Managing Money,” by Jeff D. Opdyke. Copyright 2009 by Jeff D. Opdyke. Published by Collins Business, an imprint of HarperCollins Publishers.

Discover the 3 Best-Kept Secrets to a Stress-Free Life

Saturday 10 January from 5pm to 6 pm at the Lewes Wellbeing Festival

Learn exactly what stress is and how your mind and body works together to kick off and close down the stress response.

Discover how you can use this power to reduce your stress and eliminate tension from your body.

Tracy is recognised as a leading expert on reducing work-related and financial stress. Originally from New Zealand, Tracy trained with the Association of Stress Therapists and qualified as a Stress Therapist in 2001. As a Chartered Accountant, with over 20-years Commercial and Programme Management experience with blue chip companies, Tracy is passionate about sharing practical strategies for helping people reduce their levels of stress, enjoy what they do and experience work-life balance.

 http://www.starcommunities.com/lewesworkshops.htm

Discover the 3 Best-Kept Secrets to a Stress-Free Life

When: Sunday 14 December 2008
What time: 1pm – 3pm
Where: London

In the crazy leadup to the holiday season, one of the things that tends to come up a lot is STRESS!

This month, guest speaker, Tracy Tutty, author of the book: Reduce Your Stress – Your 7-Day Turnaround Programme will be showing us the 3 secrets to a stress-free life. She thinks the format of our workshop is helpful and we’ll work through some exercises because as she says”stress is such an individual response that its easiest to learn about it by experiencing how you can change the response in your own body.”

At this workshop, you’ll get:
• An introduction to what stress is
• A facilitated exercise where you will discover your own individual stress patterns
• A discussion on how you can use your stress patterns to reduce your stress levels
• We will close with a relaxation exercise

I am excited to reduce my own stress in the crazy leadup to Christmas and I look forward to having you join me in this stree-busting workshop!

Yours in growth,
Laura

To sign up for this workshop please visit http://arobbins.meetup.com/106/calendar/8951682/?a=cv1p_grp

A Few Thoughts on the Credit Crunch

Your conscious mind and subconscious mind can not tell the difference between what is real and what is make believe.  To your mind, it’s all real.  No matter what you are thinking – prosperity or poverty – your mind reacts on that and galvinises your body into action.  You are responding by stimulating the stress response or you are responding by living life from a point of allostasis.  Allostasis is your ability to move freely around a point and is the basis of good health.

If you believe there is a credit crunch, chances are you are worrying about not having enough (regardless of whether you do have enough) and are in the midst of financial stress.  Banks flounder when lots of people take their savings out, reducing the banks cash on hand and their ability to lend money.  The amount they lend is a strictly governed thing.  If people don’t panic and leave their money where it is, the bank carries on doing business.

I am not suggesting you put your head in the sand and ignore what is going on around you.  However, it is really important that you SEE THINGS AS THEY ARE; NOT WORSE THAN THEY ARE.  Some people are suffering, some people are not.  Economies will always expand and contract, it’s all part of the money game.

Instead of taking in what is reported in the media.  Stop and take stock of where you are. 

  1. How are your debt levels?  What can you do, right now, to reduce any debt you may be carrying. 
  2. What is your spending plan for the next 6 months?
  3. What is your saving plan for the next 6 months? 
  4. How can you help the planet.  Do you have an energy efficiency plan in place?
  5. Detox.  Rather than taking in all the media reports and reacting to them, notice what is going on in your life.  You don’t need to be that little boat tossed about on the waves of uncertainty.  Remember, you decide whether you are prosperous or in poverty.  It all comes down to the meaning you give to your situation and how you choose to react to that meaning.

I came across a brilliant thought for the day (thank you for letting me share it, Sylvina). 

Your thoughts guide you to your destiny.

If you always think the same you will always get to the same place.

Grateful Girlfriends Are The Best Stress Relievers

By Jill Daniel and Mary Kay Cocharo, LMFT

By 2002, 90 percent of stress research had been conducted on males. Laura Cousin Klein and Shelly Taylor, two scientists at UCLA, decided to change that. Their research proved that when women are stressed, the hormone oxytocin [known as the "love" hormone] is released as part of the stress response; it buffers the typically male “fight or flight” stress response. Oxytocin production encourages women to gather and gab with other women-and when a woman does bond with her pals, studies indicate she’ll release more oxytocin, which further alleviates stress and creates tranquility.

That’s the good news about female bonding: When we talk to each other, we feel better-at least temporarily. But there’s a bigger picture effect at work. What often occurs in conversation between women, especially under stress, is commiserating. Haven’t you noticed that when you have men, motherhood, or career problems, you tend to gravitate toward friends who have the same kinds of challenges?

Misery loves company, and despite our professional careers in wellness journalism (Jill) and psychotherapy (Mary Kay) we’ve also descended into a dark verbal camaraderie with our friends. In the short term, it’s not a big deal, but we know that regular negative thinking and talking doesn’t produce good results in life. Friends who complain together, stagnate together. The friendship doesn’t grow and neither do we as individuals.

We do recognize that it is emotionally healthy to express our feelings and to have others hear our sorrows and upsets-but there must be a limit to wallowing. Overall, we felt that women could bond and chat in a healthier way than the norm, what we deemed “trouble talk.” Enter research on gratitude. What happens in our lives when conversations about gratitude become common between women friends? What happens to those problems that stressed us out in the first place and sent us scurrying to the shelter of our female friendships? Positive psychology research reveals that with gratitude commitment and practice, we have the proper perspective to see problems and challenges in a different light and handle them much better.

Friends who praise and appreciate life together get closer to each other and soar higher in their personal and professional lives.  

Consider these findings from psychology professors and leading gratitude researchers Robert A. Emmons and Michael E. McCullough:

  • People who keep gratitude lists are more likely to make progress toward important personal goals (academic, interpersonal and health-based) over a two-month period compared to subjects in the other experimental conditions.
  • People who keep gratitude journals on a weekly basis exercise more regularly, report fewer physical symptoms, feel better about their lives as a whole, and are more optimistic about the upcoming week compared to those who recorded hassles or neutral life events.
  • Grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress. The disposition toward gratitude appears to enhance pleasant feeling states more than it diminishes unpleasant emotions. Grateful people do not deny or ignore the negative aspects of life.

With all the benefits available to us through gratitude consciousness, we believed it was worth the time and investment to create a program for women that would allow us to easily get our “Gratitude Groove” on, and to share the experience with as many women as possible.

We discovered that a Gratitude Groove organically occurs when two female friends repeatedly talk about what’s right about their lives; that includes excavating the hidden gems in situations that annoy, challenge, and anger us. Through our 40-Day program, women friends experience more unconditional peace and joy, supporting each other in the belief that every life circumstance works toward our ultimate well being and growth. So why does a consistent gratitude practice make us feel more empowered? Neuroscientists now know that when there is a continual repetition of similar thoughts, be they positive or negative, it causes a repetition of molecular action in the brain, thereby forming a groove or neural pathway in the brain. Once a mental groove is formed, we tend to repeat that way of thinking. We fortunately have the power, at anytime in our lives, to create new grooves in our thinking and reverse old negative ones. Through experiencing 40 consecutive days of gratitude thoughts, talks, and actions in our program, women friends can reverse an unconscious griping groove. Once what they appreciate becomes a focus in our conversations, women are increasingly inclined to have a positive take on all situations, first in their thinking-then in their speech, and finally through positive actions. That’s empowerment within reach for all girlfriends-and though we haven’t scientifically proven that gratitude produces oxytocin, our personal experiences have led us to believe that gratitude is a far better method for producing good feelings and depth in women’s friendships than stress is.

It’s Time to Get Emotionally Fit

Check out Anthony Robbins interview on the Today Show where he talks about what you can do right now to take control of your life when times seem to be tough.

http://www.tonyrobbins.com/TVAppearance/default.aspx?bc=TodayShow

The Writing Is On the Wall

Reduce your debt to free yourself from financial stress.

The Wall Street Journal today reported that, “In the credit crisis, banks have been taking extraordinary steps to shore up their finances, selling stakes to foreign investors and snapping up loans from central banks.  Now comes the yard sale.  In a sign that they see tough times ahead, U.S. and European banks are considering sales of everything from branches to entire units.”

In the UK we have watched with ‘bated breath as interest rates go up, then up, then down just a little bit.  What will they do in 2008?  Put yourself in a position of power, reduce your credit card balances, pay back your outstanding overdrafts and draw up a plan of action to reduce the size of your personal loans. 

Financial stress is insidious.  It crawls up behind you and taps you on the shoulder when you least expect it.  It’s a long, tiring road when you’re carrying that load on your shoulders. 

Make 2008 the year you move from financial stress to financial freedom!