Day 4 – Where Do You Keep Your Tension?

Today we are building on what was covered yesterday.  Now that you know where you keep your tension, we need to get the tension out of there!

Did you notice any patterns in your tension storage areas?

There are 4 common stress patterns that your body uses to get your attention:

  1. starting at the base of your neck and going up over your head (I had this one after my exam the other day);
  2. starting at the base of your neck and moving across your shoulders, down your arms to your elbows;
  3. starting at the base of your neck and travelling down your back to your lower back;
  4. in your gut, right near the duodenum

You can follow these patterns to monitor your stress levels or to work with your body to get the tension out.  I have included an exercise that allows you to move tension out of your body using your breath in my book, Reduce Your Stress – Your 7-Day Turnaround Programme.  Alternatively, body therapies such as shiatsu, stretching or therapeutic massage are also a great way of getting the tension out.

If you are not able to complete the Tension Dispursing Exercise on page 48, consider booking yourself a massage or body treatment.  Personally, I love Indian Head Massage for when I’m dealing with mental stress and my mind is full.

Day 3 Where Do You Store Your Stress?

Today we are focussing on where you keep stress in your body.  Regardless of how you get through a stressful situation or series of stressful situations if you are chronically stressed, the effects of it will get stored in your body somewhere.  We perceive it as pressure which gradually builds up in your body.  That’s one of the most insidious things about stress, it sneaks up on you gradually and quietly until one day it’s all a bit too much and we find ourselves with constant headaches, in floods of tears without really knowing why or with gut disorders such as Irritable Bowel Syndrome – they are all ways in which our mind is trying to get our attention, encouraging us to modify our behaviour so your body can get on with what is does best – regeneration and repair.

So why does understanding where you keep your stress help so much?  If you know how stressed you are, you can take action and repair what has been done, modify your lifestyle (even temperarily) so your mind has the space it needs to sort your body out.  One of the ways of doing that is by assembling your body map (instructions are on page 42 of the book, Reduce Your Stress – Your 7-Day Turnaround Programme: visit the shop at www.TurquoiseRay.com to get your copy). 

You can also do a quick body scan by becoming aware of each part of your body.  Ask yourself:

  • how do my feet feel?
  • how do my legs feel?
  • how does my back feel?
  • how does my stomach feel?
  • how does my chest feel?
  • how does my throat feel?
  • how do my neck, shoulders and arms feel?
  • how does my head feel?
  • how does my face and jaw feel?

Note wherever you find tension, and give yourself the instruction for that part to relax.  For example, back relax.  Keep doing this exercise and you will feel your body relax, even if it’s just a little bit.  The more often you do this, the more your body will respond and the easier you will find it to relax your body on command.  Remember Day 1?  Relaxation is the antidote to stress.

By taking time to get the tension out of your body, building in relaxation and letting go of the things that are worrying you, you can live a stress-free life!

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)

Did You Manage to Do Something Relaxing Today?

So, how did day 1 go?  What did you do that really relaxed you?  What did you remember that you used to love to do but haven’t done for ages?

I was walking along the road on the way to the post office when I noticed the most beautiful Crab Apple tree growing out onto the footpath.  It’s branches were heavy with blossom.  I stopped and gazed in amazement at its beauty.  The perfectness of its five petals, the pale lemon stamen emerging from the white petals.  Very enticing if you are a bee!

As I stood there, enjoying the sight and smell of those beautiful blossoms, I felt myself relax – physically, emotionally, mentally.  Rather than rushing to the post office, I ambled along with a smile on my face and the memory of that beautiful aroma in my nostrils. 

Thinking back on today, it’s as if I’m standing under that wonderful tree right now!

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.