First, make sure you are sleeping enough. This may encourage your knowledge of how to relax. The hours of sleep needed by someone differ from person to person, but it is true that during periods of stress we need more sleep, than when life runs smoothly. Keep in mind that if you sleep too much, this can make you feel so bad, as if you sleep very little.
The problem of sleep is a common problem of those who feel tension and stress, but do not worry unnecessarily for some bad nights - you can usually replace them with a good night sleep.
If you experience difficulty in sleeping, reduce the total daily consumption of tea, coffee and light beverages containing caffeine.
One way to cut down on caffeine for heavy coffee drinkers is to drink good quality, discount decaffeinated coffee.
Take your dinner early and avoid, having in the afternoon and evening tea or coffee, unless it does not contain caffeine. Do not go to bed with empty or full stomach. Hunger stimulates your body and on the other hand a full stomach will make you feel uncomfortable and difficult to sleep.
Drink a glass of milk low in fat before you go to bed. The amino acid (tryptophan) in milk will make you feel sleepiness and you will sleep better.
Try to tire yourself physically by engaging in a pleasant exercise, for example, a quick walk or gardening before going to bed.
Take a bath and try «emptying» your mind before falling into bed to read or watch TV. Do not watch television programs that arouse or cause fear or violent.
Do not employ your brain with problems - they can wait until the morning!
Do not take to bed to read things that are relevant to your job.
If you can not sleep or if you get up in the middle of the night and you can not fall asleep again, get up, make a drink (prefer something with hot milk and no tea or coffee), do some work that requires no thought or effort, such as arrange the drawer with your socks or your toolbox, and then return to your bed.
Do not lie down having concerns. Try to avoid the sleeping pills, unless it is for only one or two nights, to break the continuity of insomnia. The pills may make you feel tired in the morning and also less capable of coping in the new day. You may also develop into an unwanted habit, which will cause you even more stress.
To be able to sleep normally try to go to bed faster than you normally do. Use a little time, from the time qou sqend to relax in front of the television, to increase the hours of sleep that you so much need.
Keep your bedroom temperature cool but not cold. Most people find it difficult to sleep in a room that is too hot.
Try to go to bed and get up at the same time every day, even on weekends. Thus customizing the program sleep in your biological clock of your organism.
A proper pillow can greatly assist in having a quality sleep. Make sure that you are confortable with your pillow and you are not waking up with neck pains and headaches. You can try the buckwheat hull pillow that has some proven results.
If you still cannot sleep enough hours during the night try to take a power nap during the day that will help you feel better.
Huwebes, Agosto 25, 2011
7 Ways to manage your anger
1. Try to understand why you are angry.
It is important to understand that you have reached the point where you will get angry. If a particular situation or a person is causing you anger, talk the matter with someone you trust. A faithful friend, a specialist, your doctor or psychologist can talk with you and help you.
2. Try to rest and relax.
Rest can put things in proper perspective. The relaxation can be achieved with a walk or just to sit quietly in a quiet environment. Listening to music, reading a book, watching a film, taking a bath, swimming, yoga are activities that can help you relax.
Too often people forget to devote time to relax. It is important every day to save some time for relaxation. Choose activities that you enjoy to do at that time.
relax and manage anger better by chitrasudar
3. Violence is no solution to anger.
Sometimes it happens that someone makes you angry so much that you make a verbal attack on him/her.
Violence can also be a way to externalize your frustration when you do not know why you may have been upset. This is dangerous because it can lead to acts that have consequences.
To be ready to prevent the expression of violence when you are angry, write a list of conditions, people or things that cause you irritation. After you record all the things that can make you angry consider ways to avoid them. Consider also ways on how to prevent your self from acting violent.
There are people who can help you find the ways to overcome the feelings that make you to want to attack someone verbally.
4. You must realize that everyone in their lives have disagreements or disputes.
The reasons for your disagreement with someone else are many. For example it can be hard to understand the thoughts of someone else on a given subject. In such cases, try to make then talk about how they see things.
Also the values, needs and goals are likely to contrast with those of someone else.
It is not unusual misunderstandings and disagreements between people to arise because they do not understand well what other are trying to do or try to say.
5. Solve any conflicts and misunderstandings
The misunderstandings and conflicts that are not solved can create confusion and a sense of challenge.
In addition this situation can lead to stress, tension, insomnia, diseases, poor quality relationships, aggression or violence and family breakdown.
6. Address conflicts at a personal level.
If there is a conflict with another person is very easy to keep the anger and tension between the two. It is particularly important to solve the dispute especially if they are people who see each other often, otherwise this can create a very unpleasant situation.
In such cases talking to the person you have a dispute with can either be helpful or not. If you try to approach this person, make sure that you do it in a way that will help.
If you are afraid that this person may become violent or offensive, try not to approach them directly. Initially try to speak to them on the phone to see if they are willing to find a solution to the problem between you and them.
You can tell that person how you feel because of his own opinion, but do not try to tell him/her how he/she should feel. It is possible in such situation to either agree or disagree with him/her.
In some cases it is useful to have a third person help you resolve the conflict. The third person could serve as a bridge between you and others and help each party understand the views of others.
7.There are significant advantages of resolving disputes.
You have many reasons why you should try to negotiate and resolve a dispute or conflict with someone.
Initially you will get the feeling that you have achieved something important and will make you feel more positive. You will feel more comfortable, more relaxed, and healthier and you will have a good sleep at night.
Additionally it will help you to build stronger relations and more generally will make you feel happy.
In conclusion it is important that you learn to express your anger and your nerves in a safe manner. The activities that help you relax can be a good way to manage your anger better. Resolving differences with others will make you feel more positive and happy.
It is important to understand that you have reached the point where you will get angry. If a particular situation or a person is causing you anger, talk the matter with someone you trust. A faithful friend, a specialist, your doctor or psychologist can talk with you and help you.
2. Try to rest and relax.
Rest can put things in proper perspective. The relaxation can be achieved with a walk or just to sit quietly in a quiet environment. Listening to music, reading a book, watching a film, taking a bath, swimming, yoga are activities that can help you relax.
Too often people forget to devote time to relax. It is important every day to save some time for relaxation. Choose activities that you enjoy to do at that time.
relax and manage anger better by chitrasudar
3. Violence is no solution to anger.
Sometimes it happens that someone makes you angry so much that you make a verbal attack on him/her.
Violence can also be a way to externalize your frustration when you do not know why you may have been upset. This is dangerous because it can lead to acts that have consequences.
To be ready to prevent the expression of violence when you are angry, write a list of conditions, people or things that cause you irritation. After you record all the things that can make you angry consider ways to avoid them. Consider also ways on how to prevent your self from acting violent.
There are people who can help you find the ways to overcome the feelings that make you to want to attack someone verbally.
4. You must realize that everyone in their lives have disagreements or disputes.
The reasons for your disagreement with someone else are many. For example it can be hard to understand the thoughts of someone else on a given subject. In such cases, try to make then talk about how they see things.
Also the values, needs and goals are likely to contrast with those of someone else.
It is not unusual misunderstandings and disagreements between people to arise because they do not understand well what other are trying to do or try to say.
5. Solve any conflicts and misunderstandings
The misunderstandings and conflicts that are not solved can create confusion and a sense of challenge.
In addition this situation can lead to stress, tension, insomnia, diseases, poor quality relationships, aggression or violence and family breakdown.
6. Address conflicts at a personal level.
If there is a conflict with another person is very easy to keep the anger and tension between the two. It is particularly important to solve the dispute especially if they are people who see each other often, otherwise this can create a very unpleasant situation.
In such cases talking to the person you have a dispute with can either be helpful or not. If you try to approach this person, make sure that you do it in a way that will help.
If you are afraid that this person may become violent or offensive, try not to approach them directly. Initially try to speak to them on the phone to see if they are willing to find a solution to the problem between you and them.
You can tell that person how you feel because of his own opinion, but do not try to tell him/her how he/she should feel. It is possible in such situation to either agree or disagree with him/her.
In some cases it is useful to have a third person help you resolve the conflict. The third person could serve as a bridge between you and others and help each party understand the views of others.
7.There are significant advantages of resolving disputes.
You have many reasons why you should try to negotiate and resolve a dispute or conflict with someone.
Initially you will get the feeling that you have achieved something important and will make you feel more positive. You will feel more comfortable, more relaxed, and healthier and you will have a good sleep at night.
Additionally it will help you to build stronger relations and more generally will make you feel happy.
In conclusion it is important that you learn to express your anger and your nerves in a safe manner. The activities that help you relax can be a good way to manage your anger better. Resolving differences with others will make you feel more positive and happy.
Huwebes, Agosto 11, 2011
Fall Asleep Faster
How long does it take you to fall asleep? I know some people who start snoring the moment they lie down. Me, I usually spend at least 20 minutes staring at the ceiling (or the pillow). There are even times when I would waste an hour or more just trying to fall asleep. This year, I am determined to fix my sleeping habits – and that starts with falling asleep faster. Here are some things that I have been trying out, and they seem to be working.
Get thick and dark curtains for the bedroom. My curtains are light and airy. They’re perfect for the morning, but at night, the moonlight or the city lights shine through. That never really bothered me, but I thought I’d try sleeping in a dark room. It helps!
Turn the air conditioning on. This is NOT going to work for those who are in winter right now. But for those in tropical countries, why don’t you try cooling the room down before you sleep? Again, I normally am not bothered by the heat that much, but I noticed that when the room is cool (temperature depends on your preference), I don’t spend hours just forcing sleep to come.
Do NOT think about your day (and issues) while in bed. I think that this is my main problem. When I lie down, I like to mull things over. This habit makes it hard for my mind to relax and shut down. Now I am trying to do the thinking while I relax in the living room. When it’s time to sleep, I think of my “happy places” – a favorite beach, this nice little mountain resort, and so on.
Try these?
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