Top Stress Busters to Manage COVID-19

We are living in uncertain times with things changing rapidly.  This turmoil over COVID-19 can take its toll on our mental and physical health.  We must do all we can to survive and thrive during these troubling times, especially for our loved ones.

Involve your children and teens.  They need these same stress busters.  And all of us can practice patience and to expect that children and teens may act out.  We’re all being challenged to cope.  Let’s take extra time to allow in more ease and ways to practice self-care while practicing social distancing.  April also happens to be stress awareness month.

It’s also important to know that stress and anxiety can quickly escalate and affect us in negative ways.  When we’re in stress-mode, we’re not thinking clearly and may not act our best.  As you may know, stress and anxiety is harmful to our immune system, too.  The opposite is also true; if we take time to be still and meditate, focus on our heart, the studies show our immunity builds. 

Check out my best ways for practicing self-care during this difficult time.  Since National Stress Awareness Month is in April, here are 7 great tips from my new book Inner Power NOW to help you and your family thrive.  Are you ready to release stress and worry?

When you take time for calm, you’ll be more available for yourself and your family. It’s that airplane warning to  put the oxygen mask on yourself first and then your child.  Please enjoy my favorite  7 Stress Busting Tips for you and your family.

1. Breathe slowly and deeply. 
Before reacting to the next stressful thing, take three deep breaths and release them slowly. If you have a few minutes, try out a relaxation technique such as a brief meditation or guided imagery.

2. Get outside for a break 
Feel the healing power of fresh air. Feel the vibration of being alive and the beauty of nature or the bustle of city life. Don’t be deterred by foul weather or a full schedule. Even five minutes outside can be rejuvenating.

3. Move your body 
We all know exercise can provide an outlet for frustration. Even a quick burst of exercise can help. These may include a quick run up several flights of stairs, doing gentle stretching, or dancing to a favorite tune.

4. Include a joy booster
Plan something rewarding for the end of your stressful day. Enjoy a relaxing bath or read a good book. Turn off your screens and cell phone 30 minutes to an hour before bedtime. Avoid thinking of your to do list for tomorrow. Let yourself fully relax.

5. Give yourself a good laugh 
Laughing helps you feel better in a matter of minutes. It boosts endorphins and other feel-good hormones. It can also put things in perspective. It’s hard to feel fear or anger when we’re laughing.

6. Count your blessings. 
Gratitude is a great way to raise your energy and open your heart.  Think of three good things, even if this day has been full of stress or disappointments. Close your eyes and focus on your heart when you think of three good things.  Make sure you also write them down.

7. Love yourself more!
This is the best medicine. Do the things that make you happy and add more joy. This is a great way to take care of your needs and reduce stress long-term.  Sometimes we become more stressed when we forget about self-care. Spread Loving Kindness to yourself first and then to others.

Wishing you and your family the best!
Vicki 

Vicki Atlas Israel is the Author of #1 Amazon Bestseller “Inner Power NOW.”  Order the book at InnerPowerMindset.com. Contact Vicki if you’re interested in having her coaching to Master your Mindset.  As a Mindset Coach and Certified Guided Imagery Specialist, Vicki’s purpose is to bring more love, joy, and healing to children and families.  You can connect with her on Facebook or email her at Vicki@InnerPowerMindset.com

 

Breathe for Calm-Reduce Anxiety

The world is full of uncertainty right now. The news can feel overwhelming! Many of these world events are out of our control, but what we do have full control over is our reaction to them and how we choose to feel.

As the Coronavirus spreads, so does panic and fear.  It’s important to stay informed as how best to stay safe.  But the more news we hear, anxiety begins to take over.  Studies have shown that high levels of stress and anxiety can weaken your immune system.

Learn this Breathing Technique to Reduce Anxiety and Stress 

One way to release anxiety is to breathe, using a calm and mindful breath.  One of my favorites is known as the “Box Breath” or what I call 16-Seconds to Bliss.  In researching my book, Inner Power NOW, I discovered that the U.S. Navy SEALs use this breathing technique for calm and focus.  If this technique is used before and after every important mission by these elite warriors, then we can use this same breathing for our own stress and anxiety.  You can also teach it to children.

Click on this link at InnerPowerMindset.com to learn how to “Breathe Like a Navy SEAL

 

 

 

 

 

 

 

 

 

 

 

Please Share with Friends and Family 

One more thing, when we’re in stress-mode, our brain and heart are not in sync, so it’s more difficult to think straight and make decisions.  Always know that love is stronger than fear.  Come from your heart and strength inside.  Know that all will be well in the end, even if times are difficult now.  Practice this Breathe Like a Navy SEAL for a few minutes whenever you feel anxiety and stress, especially during this time of uncertainty.  It’s one of the most popular techniques that I teach.

Stay Safe, Healthy and BREATHE!

Namaste!

Vicki

Vicki Atlas Israel is a bestselling author, mindset coach, and speaker.  Organizations hire Vicki to conduct “Ignite Your Success Mindset” workshops to help teachers, health care providers, and families to reduce stress and pain to thrive.  If you’re needing extra help with stress, anxiety, or better sleep, contact Vicki for a FREE Strategy Session, “Breakthrough Stress and Anxiety” at Vicki@InnerPowerMindset.com. 

Feeling Stressed and Overwhelmed? Try A Few Joy Boosters

We all need a few ways to release stress, add some joy, and re-energize ourselves.  Here are some of my favorites:

Add joyful movement:  When you get up in the morning, thank your body.  Sometimes that’s not easy when you feel a few aches and pains.  Still, appreciate your body because it’s continually regenerating billions of cells at any moment.  So, stretch your body and release endorphins–those feel good chemicals! Daily exercise will increase the quality of your life and your feeling of wellbeing. Include movement that you enjoy like walking, running, Zumba, Yoga, or NIA, which is like dancing Yoga.

Create a Zen Den:  Find a place where you can hide out when stressed. Disappear there for a few minutes to chill out with a cozy chair.   Surround yourself with whatever you love. These can be beautiful objects, music, and maybe add aroma therapy with a diffuser.  Even in your office at work, add a soft lamp and other things that bring calm.  Remember to walk away from your desk and stretch out the stress and add some deep breathing for calm.

Have some Fun!  Laughter is one of the best remedies to stress.   A burst of laughter can get the blood flowing and boost your immune system.  Laughter releases endorphins that help you to feel better and have a positive attitude. Believe it or not, there’s a practice called “Laughing Yoga,” that is meant to boost joy and healing.  I teach this in my workshops and groups.  Click here to learn more about How to Ignite A Success Mindset.

Eat healthier:  Ever notice how you feel, when you eat too much junk food?  The next day you feel sluggish and not very energetic.  When you eat healthier, the opposite is true.  Feeding your body lots of fresh veggies and fruit, protein smoothies and wholesome foods, helps you feel more energized.

Enjoy sipping green tea:  Green tea is a source of L-Theanine, a chemical that is great at relieving stress and anger.  Some studies say it can also boost your metabolism.

Treat yourself to a mini-massage. Rub some lotion on your hands and start massaging the muscles in your hands using your thumbs to help get rid of stress. You may also include your shoulders, neck and scalp.  This will get your energy flowing with a sense of well-being.

Talk to a friend: Create a support system.  When something is bothering you, share your feelings with a friend. Vent to a close family member or call a close friend.  In person or over the phone is so much better than venting and texting.  You will feel so much better afterwards.

Daydream and visualize:  Let go of your stress by imagining something that makes you happy or something that you want to create in your life. Use your imagination and travel anywhere that makes you feel peaceful and serene.  Or imagine your life a year from now, and what you want to create.  Visualizing will boost your mood and lower blood pressure.  It will also help bring more of what you want in your life.

Remember these joy boosters to create the best mindset! If you like this blog post, please share it with your friends.  And let me know in the comments below some of your favorite joy boosters!

Vicki Atlas is a Best Mindset Coach and Certified Guided Imagery Specialist.  Vicki is passionate about bringing more peace and wellbeing to parents and children.  Find her at HeartTalkNow.com and CalmingCorner.comfor kids. You can connect with her on Facebook and email her at Vicki@HeartTalkNow.com.

4 Signs You May Have Anxiety

How do you know if you are one of the 40 million adults who may suffer from anxiety in the US?  And what to do if you show these signs of anxiety? Most of us experience anxiety at one point in our lives.  Perhaps it’s before an interview or before a “big day.” This is normal stress and to be expected. Anxiety disorders go beyond the normal jitters.

For years, I had suffered from worry and sleepless nights. About eight years ago, I rediscovered meditation and Guided Imagery that has helped me live with more ease.  That’s why I began teaching meditation and Guided Imagery and other tools because these helped me release the worry.

I know there may be others who want relief, as well.  Let’s explore some of the signs of anxiety, and then talk about better ways to cope.

  1. Poor Sleep

Most people who have generalized anxiety disorder also suffer from poor sleep patterns.  If you have difficulty getting or staying asleep on a regular basis, then this could be signs of anxiety. If you are constantly worried about everything then it could be a sign of Generalized Anxiety Disorder.

  1. Constant State of Fear

Fear of heights, fear of flying, many of us feel these, but if it’s getting in the way of you living a normal life, like leaving your house, then this is probably an anxiety disorder.  Sometimes this fear takes over leading to nausea, headaches, stomach cramps, or all over tension in our stomach or throat.

  1. Compulsive Behaviors (OCD)

Obsessive compulsive disorders fall into extreme rituals and a sign of anxiety.  This can include overthinking or repetitive cleaning actions. Once these actions start to interfere with daily life you may find relief through treatment.

  1. Social Anxiety

Social anxiety is more common than you think.  If you are regularly feeling self-conscious going out, especially with close friends, your anxiety is getting in the way of living a more satisfying social life.

 

What Are Treatment Options?

The most important thing to know is that you do not have to suffer in silence.  For one thing, being in a constant state of anxiety raises your cortisol levels, which can lead to weight gain, brain fog, and stress-related illnesses.  Treatment varies for Generalized Anxiety Disorder.  You may need to see a doctor to be prescribed medicine that may help you relax or sleep, and possibly combine this with talk therapy.  There are also natural supplements and homeopathic remedies that may help.

Learning to meditate and using Guided Imagery can be extremely helpful. That’s what has helped me the most.   In fact, hundreds of studies point out that being in a deep meditative state calms the fear and flight part of the brain and over time rewires the brain for more calm.  Learning to breathe in deeply and letting it out slowly, sends a signal to the body through the parasympathetic nervous system to be calm.

I have two helpful Guided Imagery programs for anxiety:  Embrace Love Release Fear and Stress Buster.  There’s also Blissful Sleep.  Private coaching and learning other stress-relieving tools like Emotional Freedom Technique or Tapping may also be helpful.  Check out my services, or find another holistic coach, therapist, or doctor.  The most important thing is to feel better.

You deserve to lead a fulfilling life.  There’s a better way to live than living in constant anxiety and stress.  Your family will love the change in you and so will you.

Wishing you peace!

Vicki Atlas is a Best Mindset Coach and Certified Guided Imagery Specialist.  Vicki is passionate about bringing more peace and wellbeing to children, teens, and adults.  Find her at HeartTalkNow.com and CalmingCorner.com for kids. You can connect with her on Twitter and email her at Vicki@HeartTalkNow.com