Stress Management Category

Motivated by Fear

In the thick of experiencing severe anxiety and panic attacks, it can seem like they are your biggest problem. This is natural, your body is in survival mode, it can only focus on what’s happening to it in the moment, like a pounding heart, feeling nauseated, feeling scared and hopeless. However, that anxiety and the uncomfortable sensations that accompany it are usually just the tip of the iceberg, meaning the anxiety is often a symptom of a bigger issue(s). Common bigger issues include low self-esteem, a need for control, fear of dying, etc. Sometimes it’s just one big issue, other times it’s a combination of several smaller issues, and unfortunately for some of us, these issues manifest in the form of anxiety and/or panic attacks because our bodies can only handle so much fear and stress before its tries to tell us “ENOUGH!”

If anxiety and panic attacks are present within you, it’s important to ask yourself: “Am I motivated by fear?” I...

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7 Things to Get Rid Of That Will Instantly Ease Your Nerves


Modern life is full of “conveniences” that are supposed to make life easier, but often end up making life more stressful. If you want to lead a lower-stress life—and as a result be happier and healthier—you can start by discarding some of these stress-makers.


The constant ringing, texting and browsing the Internet can be stressful and result in frayed nerves. Recent research has shown that smartphones can increase stress. The irony? It’s not because they’re being used for business. Using smartphones for business is at least neutral from a stress standpoint, but when people use it for personal relationships, they become obsessed with checking and responding to emails and social media posts on Facebook and Twitter. The result is a constantly heightened sense of social anxiety.

Background Noises

Although some people may get relaxation from white noise generators and other types of background noise, other people may actually be stressed o...

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Taking Child's Pose

Have you ever taken a yoga class? If so, then you are surely aware of one of the most basic poses – Child’s Pose. When taking this pose, you are folded over your knees, forehead of the ground and arms and hands either flat by your sides or stretched out in front of you. I understand it to be a resting pose – used when you need to take a break from the current flow of the class. You might be too tired, you might have noticed a pain somewhere in your body, you might simply not want to do the current pose that the rest of the class is doing. So you opt out and take Child’s Pose.

Child’s Pose is a legitimate asana – or body position. Every yoga teacher I know speaks of Child’s Pose as a fantastic option. They often will direct me and my other classmates to ‘take Child’s Pose.’ But they also point out that this position is not a sign of weakness, but a sign of strength, intuition, and self-care. Knowing when you’ve pushed yo...

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Keeping your inner calm

Many times it is challenging to keep calm when life keeps throwing you curve balls. You make some plans and everything that could go wrong does. Your car doesn’t start, your boss yells at you for a late report, your kid is sick, you have to work overtime on a Friday, and so on. At times these small crises seem to happen all at once and it can be overwhelming. How do you stop and find your way back to a state of calm?

It is essential to remember that regardless of any outside circumstances, drama or family issues we may experience we all have a part of us that is a center of calm. It might be clouded by all the turmoil that is happening in our lives but it is always there, waiting for us to tap into it. It is waiting for us to come back to this state of peacefulness. On days like this, we need to stop and take a quiet moment alone if possible. This could be in the car, bathroom, your office wherever you can get a moment’s peace.

Close your eyes and for every inhalation tel...

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6 Tips for a Good Night's Rest


We all know that sleep is vitally important, but we’re just beginning to understand how important. For example, recent research has shown that during sleep our brain removes chemicals that damage the brain and may lead to Alzheimer’s disease. Sleep also helps us overcome trauma to resume a more normal life.

But getting sleep is hard. Even those of us that spend the recommended amount of time in bed often sleep an hour and a half less than we think. Here are some tips that can help you maximize your sleep every night.

Keep a Sleep Schedule

Experts suggest going to bed and getting up the same time every day, even on days off, weekends, and holidays. Our bodies have an internal clock that helps prepare us for sleep and for wakefulness, and maintaining a consistent bedtime encourages your body to produce sleep hormones at the right time so that you spend less time tossing and turning before you fall asleep.


Exercise is good for just about everything, including s...

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How to get the most out of challenges: 3 Step Obstacle Clearing

We all have challenging moments in life that can sometimes bring us to our knees in writhe. Sometimes we dread having to make those difficult decisions when we are faced with challenging obstacles.

When you are stressed out, overwhelmed, being triggered by someone or something, having to make a difficult decisions, etc…it can feel scary, distressing, frustrating, irritating, or saddening. Obstacles were meant to be placed in our lives as a source of opportunity for self realization. I am sure you have heard the phrase “when opportunity knocks, answer” BUT what if that opportunity knocking at our door was something that we didn’t want? What if that opportunity was scary? What if that opportunity felt uncomfortable? We may sometimes only want opportunity when it is good, non-challenging, easy, and comforting. It is easier to answer the door when the opportunity doesn’t ruffle our britches!

How can we take challenges, obstacles, and roadblocks and begin to...

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Morning Renewal

Too often our morning routines are rushed and we start the day running.  It is this fast paced lifestyle that can create havoc with our mental and physical health.  We need to slow down and realize that we can get everything done if we pace ourselves.  Creating a morning renewal activity can help you start the day on a positive note and set the foundation for a calmer, more focused and centered day.  Many of us during work weeks just jump out of bed and don't take a second to get our bearings.  I know you don't want to set your alarm any earlier but just 10 minutes can give you the time you need to begin a mindful morning. Here are some ideas to help you develop your own morning renewal:

  1. One you hit the alarm, lay on your back, open your eyes and focus on your breathing.  Count each breath starting with your inhale as 1, exhae as 2 and go to 10. 
  2. Stretch your arms above your head and turn onto your side to slowly get up.
  3. Put your left ankle ...

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A Better Life Is Always Just One Thought Away...

L'Wren Scott, a beautiful person with enormous talent dies at age 49, as the result of an apparent suicide, leaving friends, family and her significant other to mourn her loss . It didn’t have to end this way.

If you would like to know about a simple fact of life, that would have saved her and can save countless others in the future, please read on.

While reading about her ultra successful life, in the world of fashion design, and her long-term relationship with a man she adored and spoke of as her ideal partner, Mick Jagger -- something jumped out at me. The Daily Beast had quoted her in 2009, speaking of her designs, as saying: “It’s fun to see the ideas in your head spring to life, because it all starts in your mind.”

That is so true, but what she hadn’t realized was that just because something is in our mind, doesn’t mean that it has to spring to life. We have free will to decide which thoughts we will move forward with and which to let fade a...

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The Shame Game

I recently wrote about The Inner Bully, or the tendency for those of us who struggle with anxiety to criticize our perceived shortcomings. Those perceived shortcomings are the result of a sense of shame. Shame is defined as the underlying and pervasive belief that one is somehow defective or unacceptable. For us anxious people, that shame generally comes from three sources: our own inner shaming, perceived (and often fictional) criticisms from family and friends, and from the general cultural stigma of mental illness.

Inner shame often begins with the words “I should….” For instance, “I should be able to handle the same work load that I used to before getting panic attacks” or “I should be able to go out for lunch with friends without sweating through several layers of clothes” or “I should have tried harder to fight that panic attack.” The list goes on. Often times, the shame we feel is misplaced and/or is an exaggeration of reali...

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Sunday Morning Meditation for March 2nd, 2014

Join Rev. Tracy Cox, B. Msc, IMM, CIMM for a guided healing meditation, designed to reset your energy to Positivity. We will begin with some tips to help your meditation practice, and then enjoy a full session of healing meditation. Connect to Source! 

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