Managing Stress & Making It Work

Seven No-Cost Stress Busters That Are Worth Your Time

It is saddening that many feel the need to trip out on drugs in order to “cope” with the stress of their day. One single mom defended that spending her last $10 on her fix was important to give her a break from the stress of not being able to make ends meet, to feed her children and take care of them.

Oh, dear, perhaps your choices are leading to your inability to feed your children—$10 can buy a loaf of bead and a jar of peanut butter, and a jug of milk. That’s many meals …

The need to rejuvenate is fully understood. And supported. However, when you look at your options and your resources, there are choices that would serve you better. Spend the money on food to feed your self and your family. And spend some time to refresh your soul. Here are seven of the many ways one can “escape” with a little time, and no money at all.

MOVE. Get in motion. Go for a walk. Dance in your room. Stretch or strike a yoga pose. March in place. Do jumping jacks! This will elevate your mood and help your health. When you exercise, your body releases chemicals called endorphins. They interact with receptors in your brain to reduce your perception of pain. This is a key benefit of regular physical activity. Endorphins trigger a positive feeling in the body. That feeling is often accompanied by a bright outlook on life. Exercise also leads to improved self-esteem.

MIX IT UP. Get a new perspective. Rearrange your habits. Take a different route on errands. Straighten your closet or your room. Step back and ponder the patterns of your life—the daily routines that shape your existence. How could you tweak your routine to make your day more pleasant? A simple adjustment in a daily regimen can make a huge difference in your happiness.

MASTURBATE. Give yourself a hand. Love you. Escape in a moment of personal pleasure. When just thinking about sex, the brain releases dopamine, giving us a sense of pleasure. As we engage in sexual activity, endorphins are released, providing a sense of well-being. Learn to love yourself and you will be more open to love from others.

MAKE SOMETHING. Create a poem. Hum a new tune. Draw a picture of a daydream. Enjoy the journey as you manifest anew. Activities that put you into the “zone” slow your brain waves and stop the constant mind chatter. Whether it is cooking, painting, writing, sewing, gardening, photography, or working with clay, do something imaginative. Let it inspire you and lift your mood.

MEDITATE. Stop. Breathe. Ponder. Pray. And find a supportive mantra to repeat so you have this peace any time of the day. You can repeat a simple, neutral sound such as AUM for several minutes—or use a word or phrase with meaning to you (this can have stronger psychological impact). Close your eyes. Inhale through your nose. Exhale through your mouth. Ponder or say your word or phrase silently as you breathe out. When stray thoughts come by, gently release them. Continue focus on your mantra. Do this exercise for 10 to 15 minutes each day. Mindful self-compassion can relieve anxiety under conditions of chronic psychological pressure.

MELT DOWN. Cry. It can be therapeutic. It is one of the most cleansing experiences you can experience. Deep sobs open your chest and your diaphragm. This releases bound-up energy and helps to free your heart of muscular tension. A good cry will enhance oxygen delivery to your cells. And, crying stimulates release of neuro-chemicals in the brain that promote relaxation. Tears are also considered to be healing—evidence suggest that the nerve growth factor in tears has medicinal functions. In any case, a good cry feels like relief.

MEET UP. Get together with a friend. Swap stories. Laugh. Cry. Communicate your way to a brighter mood through connection. When we feel connected to another, we feel more calm. When a friend expresses support, sympathy, and compassion for your difficult situation, it reduces anxiety. This act of kindness goes a long way to relieve tension and provide a sense of comfort.

There are many more possibilities. Make time for yourself every day. Take a break from the info-stream and the constant press of info. Step back and look at the opportunities to serve your highest and best. Please share how you cope, productively, in times of stress.

ABOUT THE AUTHOR
With experience spanning multiple industries and over many decades, Tamara Parisio brings a seasoned eye and a fresh perspective to find the opportunity in every challenge. With acute clarity, Tamara hones a marketing message for impactful, compelling communication across channels. Tamara’s optimism delivers a can-do approach to meet or beat expectations.

“My goal is to be ICONIC in what I do so that I can invest and spend resources as I desire to enrich the world! And I intend to give fabulous gifts to family and friends, wrapped in particularly pretty packages! … What’s yours? #ScriptYourShift” — Tamara Parisio, Strategic Wordsmith & Creative Director

Tamara Parisio is a Scottsdale-based Strategic Wordsmith and Creative Director with Parisio & Co, LLC. For more information, visit TamaraParisio.comand ScriptYourShift.com.

Mindful Munching

Mindfulness is a key attribute to conscious living. One exercise that helps intensify awareness is concentration – like in this food meditation.

The idea is to slow down in order to enjoy and appreciate the food that you eat and the effort that went into creating it. Consider doing a food meditation with, say, honey roasted almonds, or whatever is your favorite. Pick up a nut and really take it in—its feel, the way it smells. Now, think about the journey your morsel took from growing and harvesting and shelling and toasting to get to you at home. Let it touch your lips as you put it in your mouth and then chew it purposefully, taking in its texture and flavor. Isn’t that the best bite you ever ate? Absolute heaven!

Truly, this is food for thought… and thought for food, I guess.

ABOUT THE AUTHOR
With experience spanning multiple industries and over many decades, Tamara Parisio brings a seasoned eye and a fresh perspective to find the opportunity in every challenge. With acute clarity, Tamara hones a marketing message for impactful, compelling communication across channels. Tamara’s optimism delivers a can-do approach to meet or beat expectations.

“My goal is to be ICONIC in what I do so that I can invest and spend resources as I desire to enrich the world! And I intend to give fabulous gifts to family and friends, wrapped in particularly pretty packages! … What’s yours? #ScriptYourShift” — Tamara Parisio, Strategic Wordsmith & Creative Director

Tamara Parisio is a Scottsdale-based Strategic Wordsmith and Creative Director with Parisio & Co, LLC. For more information, visit TamaraParisio.comand ScriptYourShift.com.

How to Magnetize Your Desires

magnet_ballsWe are constantly broadcasting our desires, consciously or not. Our thoughts and feelings are energy sent out to the universe, attracting that which we project. It is important to get in touch with your own energy and to be mindful of that which you are broadcasting. Program your self by attuning to abundance instead of lack. Learn to let go of beliefs that no longer serve you. Focus on bringing your desires to you. Here are six steps to help you in the process of attracting joy and prosperity.

Ask, believe, and you shall receive.

1. Know how your request is a tool for a higher quality you wish to experience or express more frequently in your life. What do you wish to radiate? How do you wish to feel? For instance: comfort, peacefulness, a well-appointed home.

2. Be as specific as possible about the features or facets of your desire. If you don’t have a form in mind, use a symbol to represent what the feature will provide you.

3. Ask for what you want or even more. Stretch yourself to the limits of your belief. If you desire money, for instance, and it seems reasonable for you to attract $5000, perhaps you could request $6000. If that feels real, try $7000. If that feels too high, then stay with $6000.

4. Believe you can have it. Give yourself permission to have it. Imagine receiving it and feel the delight of it. Let go of any fears that might resist your desires. Open yourself to unlimited joy and prosperity. Release your fears of success or failure.

5. Love and intend to have what you are attracting. The higher emotions can overcome the resistance of worry or doubt. Be honest and realistic. Think positively. Positive thinking means to trust in the process, to know that the work works.

6. It is important not to need what you are calling to you. Let it be okay if it doesn’t arrive at a certain time or in the exact form than you might expect. Surrender to what shows up. Embrace it.

Practice this. Meditate on your desires until you feel the “click” of the universe responding to your magnetism. Then enjoy the unfolding of your dream. Feel the energy shift. Start with something small and then grow your deliberate creations as you build your confidence and your ability. Vibrate from a place of success.

 

how to magnetize your desire

ABOUT THE AUTHOR
With experience spanning multiple industries and over many decades, Tamara Parisio brings a seasoned eye and a fresh perspective to find the opportunity in every challenge. With acute clarity, Tamara hones a marketing message for impactful, compelling communication across channels. Tamara’s optimism delivers a can-do approach to meet or beat expectations.

“My goal is to be ICONIC in what I do so that I can invest and spend resources as I desire to enrich the world! And I intend to give fabulous gifts to family and friends, wrapped in particularly pretty packages! … What’s yours? #ScriptYourShift” — Tamara Parisio, Strategic Wordsmith & Creative Director

Tamara Parisio is a Scottsdale-based Strategic Wordsmith and Creative Director with Parisio & Co, LLC. For more information, visit TamaraParisio.comand ScriptYourShift.com.

The Laws of Life (LOL) —infographic

To attract the life you wish to live, understand the laws of living in time and space, enjoying the human experience.

  1. Law of Attraction—what you send out comes back to you.
  2. Law of Deliberate Creation—you create what you think about.
  3. Law of Allowing—accept what is with compassion and without judgment.
  4. Law of Sufficiency & Abundance—the universe has ample resources to meet every desire.
  5. Law of Pure Potentiality—everything is energy seeking expression in some form.
  6. Law of Detachment—align with desire and act accordingly then trust the universe to deliver.
  7. Law of Polarity—unity is plural at a minimum of two.
  8. Law of Proximity—you are the average of your five closest friends.
  9. Law of Specificity—define it to find it: what does success mean to you in the measure that matters to you.

    Laws of Life

    Laws of Life

Mindful Eating

Image: Brookstone

You’ve heard of smartphones and even smartwatches, but how about a smart… fork? Designed to help you become more aware of your eating habits, HAPIfork keeps track of a variety of information when it comes to mealtime, including number of  “fork servings,” time it takes you to eat your meal and built-in timer. You can then upload your data to HAPI.com for analysis, coaching and tracking progress. The forks are Bluetooth compatible, and the accompanying mobile app is available for Android, iOS or Windows mobile. Price: $99.99. Reposted via 13 Gift Ideas for the Woman in Your Life.

& This advice from MeQuilibrium.

Eat mindfully.

When you aren’t aware of what you’re eating, you tend to eat a lot more—and enjoy it a lot less. Try slowing down and tuning in at mealtime, and you’ll not only reduce the negative effects of stress, but ease digestion, heighten your senses, and even eat less.

What to do: Put everything you want to eat on your plate, rather than skimp and go back for seconds. Turn off the TV; put away the phone. Take a few deep breaths before diving in. Tune in to the appearance, textures, and flavors of your food.

If you’re eating with friends or family, pace yourself with the slowest eater at the table to slow yourself down.

Get more good fats.

Don’t be afraid of fats! Contrary to what you may think, fats don’t make you fat, but are necessary for healthy brain function and heart health, sustained energy, and the absorption of important fat-soluble vitamins and minerals. Include more healthy fats in your diet.

What to do: Snack on healthy plant-based fats like those found in nuts, nut butters, and avocados. Use healthy oils in your cooking: olive, canola, and sunflower oil. Eat fatty fish like salmon, sardines, and anchovies. Take an omega 3 supplement.

Detox your drinks.

Skip the bottled, sugary, caffeinated beverages and drink only water today. Hydrating often can keep you alert and your skin looking great, and even help with calorie control.

What to do: Invest in a good glass pitcher or bottle to keep on your desk all day. Add cucumber, mint, and lemon or lime for flavor. Drink sparkling water with a splash of pomegranate or grapefruit juice (consider a Sodastream machine which turns tap water into bubbly water.)

Take a culinary adventure.

In a food rut? Stop by your local farmer’s market. Fresh, locally grown produce is not only great for your health, but can add a little zing to your same old, same old.

What to do: Let your senses guide you. What looks inviting and healthy and delicious? Buy what appeals to you and you can find a recipe later. Buy something (fairy eggplants, or a different Asian green) that you’ve never seen or tried before.

Talk to the farmers and growers. These people know their produce inside and out. Ask some questions about how to use or prepare foods and you’ll leave with new insight and a recipe or two. Take home your new foods and enjoy (sooner the better). You’ll feel great that you bought something that supports local growers and your health at the same time.

Get more magnesium.

Magnesium is a mineral that’s abundant in our bodies; it plays a vital role in our stress response system. Consuming the right amount of magnesium can help restore optimum levels and calm and energize you.

What to do: Talk to your doctor about having your levels checked; he or she may recommend a supplement. Up your intake with these natural magnesium-rich sources:

  • beans
  • dark leafy greens
  • grains like barley
  • millet
  • buckwheat
  • nuts
  • shrimp
  • oyster
  • halibut

Bring your lunch.

When you don’t plan for lunch, you may forget to eat it altogether—and end up eating something less than healthy out of desperation. Pack a healthy meal and you’re sure to sustain your energy throughout the day.

What to do: Pack your lunch the night before. Put a portion of your dinner aside for tomorrow to take with you the next day.

Throw it over some greens. If you had cooked salmon for dinner, save a portion in the fridge. The next morning, put it over some salad greens and you have a fancy chilled salmon salad that would normally cost you $15.

Try a sushi sandwich. For a low-calorie, nutrient-dense option, roll a few slices of turkey with some avocado and mustard in a nori seaweed wrap and you’ve got a lean, low-carb sandwich.

Clean out your cupboard.

Eating healthier starts with what’s in your cupboard. So, clean it out and replace it with healthier alternatives and you’ll have what you need on hand to eat well, every day.

What to do: Toss: Old oils (especially the ones that smell rancid—and trust us, you’ll know). Replace with: heart healthy olive or canola oil (look for cold- and expeller-pressed).

Toss: Old herbs and spices. Do you even remember when you bought them? Spices have a long shelf life, but if you can’t smell them, they won’t do you much good. Replace with: Fresher versions of spices you know you’ll use: cinnamon, cayenne, turmeric, and any others your favorite recipes call for. Skip the economy size and opt for smaller you can use up.

Toss: Packaged goods that contain: transfats, loads of preservatives, artificial sweeteners, dyes, and anything else that is nutritionally void and just taking up space. Replace with: Shelf-stable options that have a shorter ingredient list, lower sodium, and contain foods—not chemicals whose names you can’t pronounce.

Eat fish twice this week.

Fish is a healthy, lean protein and a powerful addition to your diet, as it’s lower in calories and saturated fats than other meats.

What to do: Opt for fatty, cold-water fish like salmon and mackerel to get a potent dose of heart-healthy omega 3s. Try anchovies in your pasta or sardines over brown rice for lunch or dinner, or toss some shrimp into a stir fry.

Widen your net. Eating a wide variety of fish can help reduce exposure to environmental contaminants, as can eating smaller fish (think anchovies versus swordfish, which has a higher concentration of mercury). Try some you haven’t before, like herring or smoked trout or kippers, which are available at most supermarkets.

Have a smoothie for breakfast.

Skip the bagel and coffee, and front-load your day with healthy fruits and veggies instead for energy-boosting nutrients with lower calorie counts while avoiding the sugar crash.

What to do: Smoothie recipes abound online, or you can experiment with a few of your favorite ingredients. All you need is a good blender. Try:

  • Frozen berries, bananas, an apple, and some spinach (you won’t even taste it).
  • Throw in some flaxseed meal for healthy omega 3s and fiber.
  • Add some soy or almond milk for texture.
  • Blend until smooth, and take along with you!

Swap your snacks for real food.

We’ve been taught that snacks are their own food group and usually come prepackaged—but in fact, food is food, and when you’re hungry, you should eat it.

Skip the snack packs and instead upgrade your between-meal bites to include actual fruits, veggies, grains, fats, and proteins. You’ll sustain your energy and avoid the sugar crash.

What to do: Cut up veggies and hummus or tahini sauce. Choose a sliced apple with some almond or peanut butter. Have a small cup of greek yogurt with a few nuts. Enjoy a cup of soup with some cheese and crackers.

House Rules

House rules. When I visit others, I enjoy participating in the house rules. My friend Didem asks that we all take off our shoes upon crossing the threshold. She has a supply of house slippers available if desired. This is a wonderful custom except when I’m wearing long pants with heels and end up flat footed.

At my home, a rule of the house is that we consume food in the kitchen. Realize that there are times to break the rule (like popcorn with a movie or breakfast in bed), but day-to-day the rule is to eat at the table, the counter, or the bar overlooking the great room.

This honors my appreciation of mindful eating. It is from realizing that I could eat a row of cookies while looking at television and  wonder where the cookies went. Not to mention having to manage crumbs and morsels that fall upon the floor or furniture.

LOCAL YOKEL: Sweet Dreams and Other Precious Moments

Last night I kissed goodbye my 8 year old. Tucked in the sheets around him. Turned out the lights and finished my evening. This morning, I kissed hello my 9 year old. We talked about the wonderful memories we have of each age … I realize how we die to each day, emerging anew with advancing experience.

via LOCAL YOKEL: Sweet Dreams and Other Precious Moments.

What a revelation. We die to each day. Let us be mindful in the moment for it is everything and then gone.