The specific stress relief exercise routines followed by each person will vary depending on their current fitness abilities and goals. Here are 4 different types of exercises that will help reduce your stress levels

1) Weight training is best performed under the supervision and guidance of a personal trainer or an experienced training partner. It is important to allow the muscles and body to recover after weight training routine, so a schedule of three days per week with at least a day of rest in between each workout is best for beginners. An effective routine will incorporate at least one variation of each of the six basic lifts: squat, dead lift, bench press, rows, pull-ups, and overhead press. This will provide a well-balanced routine and provide the maximum benefits for beginners.

2) A Cardio Exercise routine does not usually require rest in between exercise days, but sufficient recovery time should be incorporated into each weekly plan to allow the body time to repair any damage caused by exercise. The options for cardio exercises are plentiful.

3) Running is always a popular option. It is a flexible exercise that requires no equipment and can be scaled to a wide range of abilities, but some people will find it difficult because it is a relatively high-impact form of exercise.

4) Cycling and Rowing are lower-impact alternatives to running, and both can be performed either outdoors or on a stationary machine in a gym. If you are a beginner to cardio workouts,

So, which stress relief exercise is the best and provides the most benefits? The answer is that any exercise you will actually do is the best exercise. If you are discouraged, injured, or bored by a particular exercise routine, you will likely not see many benefits. Also keep in mind that dissatisfaction with an exercise program or injury from pushing too hard will cause you MORE stress. Consult with your doctor before beginning any exercise routine, and be sure to select a program that you find interesting that that fits your level of experience and fitness. Lastly, to see the most stress reduction benefits from exercise, you need to make your exercise routine a habit. Consistent work will lead to consistent results in your campaign against stress.

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There are things that you can say to yourself quietly in your mind when faced with another person?s anger. This kind of talk is called self talk. The most important person you will talk to every day is yourself. It is from this talk that you can begin to take charge of your physical and emotional responses. Here are some examples to start with:

When someone gets angry, I get calm

Anger is just a temporary state of insanity ? it will pass

I wonder what this person is angry about

I choose to respond calmly no matter how angry you get

I can choose to walk away if I feel uncomfortable or afraid

I am responsible for my own feelings and I can choose to respond instead of reacting

Keep this list with you, and if you like add some of your own positive statements. Choose the one that you most relate to and then affirm it to yourself every day for 5 minutes. Don?t be discouraged if you forget your positive statement the first few times. Just continue to memorize it and repeat it constantly especially of you know you are going to face an angry person.

Acknowledge Their Feelings

When someone is angry, they have powerful emotions fueling their thoughts and actions. Typically, someone who is angry doesn?t feel loved or understood. During their moments of anger they become irrational and illogical because these feelings overwhelm the logical mind. The fastest way to diffuse these feelings is to not judge them in another. To do this, you must also be comfortable to face your own anger.

Use statements such

?You seem to be very annoyed.?

?I understand that you are angry.?

When you use statements like these try to speak in a calm, sincere and assertive tone, despite how much you might want to criticize them.

Listen First, Ask Questions Later

Most angry people just want to be heard. The key to diffusing their anger is to simply acknowledge what they are saying without trying to judge or change it. The moment that you negate or oppose what they are saying you?re adding fuel to the fire. The key to overcome this is to repeat back some of the main points or comments that have been made such as:

?So what you are saying is that you don?t like it when??

?Ok, I understand that you don?t like to be woken up by the neighbor?s dog?

Check Your Body Language

When you find yourself in an angry situation, do your best to match the position of your body with the other person. If they are standing up and talking down to you, then change your body position by standing up also.

Always keep in mind that safety comes first. Never allow anyone to encroach upon your personal space. Always keep a safe distance between you so there are no ?accidents?. If this means keeping yourself close to exit, then do so. The other option is to keep a piece of furniture between you and the other person.

By matching the body language of the other person it allows for a more non-threatening experience for both. Try not to ask any questions until after the angry person has finished their outburst. That way neither of you need to get frustrated by unsatisfactory answers.

Share Your Own Feelings

This can be a great diffuser of tension and help you to take back control of the situation. This is especially true if the other person is normally even tempered. The strategy here is to use ?I? statements instead of ?you? statements. The reasoning behind this is that you are then taking responsibility for your own emotions and not trying to blame them for how you feel.

Blaming or accusing others for how you feel in any situation will always lead to a breakdown in communication. Here are some examples:

?I feel angry when you shout at me like that?. (Instead of, ?You make me so angry when you yell.?)

?I feel scared when you lose control of your temper?. (Instead of, You are scaring me?.)

?I?m so upset right now that I don?t know what to think or say?. (Instead of, You are making me so upset that I I don?t know what I might do?.)

Michael Atma

Author Bio

Exactly how are some people learning relaxation techniques to relax and be anger free in just minutes? Michael Atma has created the ultimate stress relief
program to help you enjoy more calmness, happiness and peace of mind!

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I rarely ever remember a dream. Even when I can remember what I was dreaming about when I have to get up for a drink or bathroom break in the middle of the night, I have forgotten all about it by morning.

However, last night I had a dream that made me analyze my life and my thought processes on a day to day basis.

I was dreaming about taking a test. I am not sure the subject of the test. I do remember feeling under pressure and I was struggling a bit with the content of the test.

Now, I have taken my share of tests in the past and can recall having these types of dreams while in college; but, why now?

I jotted down a few notes before going back to bed and did my best to decipher this brain spark this morning.

I am into several projects right now in which I am under the microscope, so to speak. But, am I? Is this all in my head? Do I bring all this pressure on myself?

Probably.

I try to be the best I can be; mentally, physically, and financially. I try to learn as much as possible to improve my abilities in these areas. This is great as long as I don’t spend so much time trying to improve me that it harms my life in these same areas; i.e. stress, family, friends, health, etc.

We all see the “burn-out” in the self-improvement entrepreneur; the sacrifices made in the “important things” in life such as relationships and peace of mind.

Peace of mind should be a top priority for mental, physical, and financial success. Living life as some sort of constant test will hamper thi

Realizing that progress is a “you vs. you” phenomenon and that you don’t have to please someone else on a day to day basis is a great start.

Bryan Tracy, in his audio series from Nightingale Conant entitled “Action Secrets for Personal Achievement,” talks about the need for certain people to get the approval of others. He calls this a symptom of Type “A” behavior.

Here are some of the other type “A” symptoms:

Having a sense of urgency to do more and more in less and less time.

Volunteering for more and more work at the office.

Feeling under pressure to get activities accomplished.

Being obsessed with your performance and having high standards for such performance.

The type “A” personality can’t relax and enjoy an accomplishment, they feel like they have never done enough.

Compare self with others.

More concerned with things than with people.

Brings home work.

Talks about the boss, what the boss said, what the boss did? wants to please the boss at all times.

Has a sense of hostility towards those he or she feels to be competing against.

Type “A’s” cannot admit that they are not in control.

If you fall into any of the above categories, making a decision to change may be a great first step. This decision involves trying to relax and still be productive and effective without the added stress we type “A’s” like to impart.

There are two things that have worked in the past for me (and my clients) that I am going to focus on after this “wake?up call.”

One is a daily exercise plan. Even when I am on the road, I usually do some exercise daily, but, there are times I get in a rut and don’t focus on my planning and execution of a said workout. A daily routine helps relieve stress and will bring out creativity and problem solving abilities like no other activity!

It is a “reality check” for me as well. Things are brought into a better perspective after a good workout, no matter how long the workout is.

This is Stephen Covey’s take on exercise (from his book The 8th Habit): “I am convinced that exercise increases our own sense of self-control and self-mastery, which enhances the totality of our lives and truly enlarges the space between stimulus and response.”

The second concept is practicing daily solitude. This could be a twenty minute walk, a power relaxation/almost nap, hanging out on a park bench, etc. This is a time to let your mind “go” and let your subconscious work on goals, problems, and/or ideas that are filling your head – a “mind-cleansing” if you will.

I try to do two, one-hour solitude sessions per week to let my subconscious mind take over and do its thing for me. This is a time when I just sit back and take in the world, usually outside in a fairly secluded place without interruptions. I sometimes think about a couple of goals or issues in my life ahead of time, then sit back and let my brain work on things.

I tend to find some answers to problems as well as some pretty great ideas to take back to work with me. They not only help me achieve goals, but relieve stress at the same time. These two activities alone have probably added years to my life and helped me through some potentially stressful times.

Thus, the reason for my dream. I have been in situations recently in which I feel the need to “prove” myself. I am living my life as a series of tests? daily. I have felt out of sorts, not myself, lacking confidence.

All brought on by myself.

Life is not a test. To me, it is a series of learning experiences.

My goal is to strengthen the area between stimulus and response (see quote above and The 8th Habit by Stephen Covey) on a daily basis; mentally, physically, and financially. As that space continues to grow with experience and knowledge, my life and dreams will put a smile on my face.

Thanks for letting me think out loud today.

Sweet dreams.

John Perry

Author Bio

Would you like to know how to fit exercise into your already busy schedule? How would you like to learn a time-efficient routine that can be done anywhere? Go to http://www.hiptobefit.com to find out how.

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Stress has two parts to it. The first is natural stress. Natural stress includes things like bright lights that hurt our eyes, loud noises, pollution, gravity and normal everyday events that we have little or no control over. These we learn to adapt to and cope with as we go through life.

The second part is what I call ?overstress?. Overstress can be caused by many things including lack of sleep, emotional trauma, poor diet, lack of fitness, constantly being overloaded at work, anxiety, consistently worrying about the future, etc.

While natural stress allows us to develop a certain amount of resistance to pain, overstress puts our entire mind-body system into overload the inevitable result being mental, physical or emotional breakdown. To be free from overstress requires a fresh approach to relaxation and more specifically exactly what you can do at any given moment to break free from the shackles of excess pressure.

You see, every one of us has a natural state of balance that I call calmness. This calmness or state of peace is not something that you have to go looking for it is your natural state of being when your mind and body are in harmony.

In fact, this state of peacefulness exists within you right now and you can access it any time you like. All you have to do is stop ?doing? whatever it is that is draining you for a moment, close you eyes and become aware of it. It?s just that we?re normally to preoccupied with our dramas to notice it. The more often you can take ?time-out? even for just a few moments during the day, the mo

If you are overstressed you can be sure that your mind is either fixated on the future or obsessed with the past. This means that even if currently in the present moment you are not ?doing? something that is stressful, your mind keeps dwelling on what you will be doing in a negative way that mentally and emotionally drains you before you even get to experience the future event.

The lesson here is that until you learn to become very present in each and every moment you will continue to arrive at all your destinations overstressed. This is important information to have because if you get what is being said here, then happiness, peace and calmness is just around the corner waiting for you.

An analogy here is being afraid of the dark. Even though you can look under the bed and inside the cupboards, for many people they find it hard to relax when they go to bed because their mind is constantly worried about some hidden danger lurking in the shadows. Now they know that there is no danger, yet because their mind won?t shut up about what ?might? happen in the future, there is no chance for calmness.

The key to learning how to bring your mind into the present moment is to be totally absorbed in the now. Use your power of discernment to recognize what?s real and what?s fantasy. If you notice that you are dwelling on the past or the future then stop doing it instantly by telling your mind to ?shut-up?. Then immerse yourself in what you are doing and give yourself permission to enjoy it fully and freely.

If you find that you are not enjoying the moment or it is intolerable then you have 3 options.

1. Remove yourself from the situation

2. Change it

3. Accept it totally.

If you want to take responsibility for your life, you must choose one of these 3 options, and you must choose it now. Then accept the consequences. No excuses, negativity or blame. This will help you to stop your mind from running amok and keep your energy levels high.

To truly live a stress free life there is nothing else to do but tap into the unlimited happiness and peace that dwells inside you. The doorway to these natural states is being fully present in the here and now.

This moment is filled with everything you need to relax deeply and quickly. You have known this all your life, it?s just that life circumstances and experiences have taught you to be afraid of the present.

You have been conditioned that there is nothing of value here and now and that everything will be better in the future. What nonsense. Forget about the future, unless it brings you joy to think about it and drop the past as it can?t possibly affect you unless you allow it.

Michael Atma

Author Bio

Michael Atma had helped thousands of people to enjoy the benefits of natural stress relief that meditation brings. In less than 5 minutes you could be using the very best relaxation techniques to instantly calm your mind, body and soul!

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The fact is that there are a variety of meditation techniques you can use ranging from the more commonly known types of ‘passive’ meditation techniques to the less familiar ‘active’ meditation techniques.

After studying the art of meditation and relaxation for the past 20 years I have come to the conclusion that there is a meditation technique that will work for everyone, despite the fact that many people have given up on learning to meditate because they get frustrated when it doesn’t work for them straight away.

The secret is to find a meditation technique that works for you even if it means trying out several different techniques. To give-up before you find one that works for you is to miss out on one of the greatest relaxation and life-transforming tools on the planet.

Meditation as a Stress Relief Exercise

Let’s look at little closer at the two different kinds of meditations I spoke of earlier.

Passive meditation techniques are those that require nothing more than for you to sit down, close your eyes and either listen to a recorded visualization or use your mind to focus on something that helps your mind relax and slow down.

Active meditation techniques are for people who really find it hard to relax and unwind from the day. They work best for people whose minds are very active and who find sitting still for more than a few minutes about as easy as watching grass grow.

Before we talk more about active meditations let’s look at some of the reasons why meditation is so good for you.

Meditation is scientifically proven to lower your heart rate and blood pressure, change brain wave functions and reduce stress and tension in your body. It is a convenient, practical and relaxing way to take time-out from hectic and demanding routines.

The purpose of meditation is to slow down your brainwaves. As this happens your body starts to relax. This is exactly the same process that occurs when you fall asleep. The deeper you sleep, the slower your brainwaves. This is what allows your body to detoxify from the day’s activities wake up feeling refreshed and recharged.

You can also get the same benefit from a 20 minute meditation. Meditation is a natural way to slow down your brainwaves which then sends messages to your body to relax and get rid of excess tension in your body.

The latest research on meditation undertaken by medical schools proves that it reduces stress, blood pressure, heart disease and anxiety while it increases mental abilities, focus, concentration and longevity.

Some of the other benefits of prolonged meditation practise are improvement in sleep patterns, more happiness and calmness and increased confidence and motivation.

On a personal level I have found that meditation has been the tool that has unleashed my creative genius which has blessed me with a life of passion and purpose. It is only since I began meditating that I have written several books, travelled the world teaching seminars on rapid personal development and successfully built my own training and coaching business.

How does meditation do all this?

While there are many scientific studies that go into detail of the how and why meditation positively impacts your life the bottom line is that it causes many changes in your brain functioning which has a positive impact on areas such as memory, focus, concentration, problem solving and creativity.

The by-product of this is that as your brainwave functions slow down during meditation your brain send outs chemical messages to your body to relax deeply, much similar as to when you fall asleep. This is when stress and anxiety melt away and you feel instantly calm and relaxed.

Meditation is the Ultimate Relaxation Technique

I recommend starting off with an active meditation technique if you find it hard to meditate silently in a seated position. One of the best active meditation relaxation techniques you can start with is progressive muscle relaxation.

No matter what meditation you start with make sure you get into the habit of doing it daily for the first 7 days. This will achieve two things. Firstly it will get you into the habit of taking time-out to relax. Secondly, this is enough time to do a comparison on the impact a full week’s meditation has had on your stress levels.

Once you are convinced that meditation works for you it’ll be much easier to fit it into your everyday routines because you’d be crazy if you didn’t.

To Your Great Life and Health…

Michael Atma

Author Bio

Michael Atma had helped thousands of people to enjoy the benefits of easy stress management techniques . Michael has created a meditation program which includes his highly acclaimed stress relief book and audio for a stress free life!

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