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Coping With Stress and Anxiety at Work

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STRESS AND ANXIETY AT WORKWorking becomes harder when stress and anxiety becomes a redundant occurrence to the point that it affects how individuals do their jobs. Pressures are often the cause of stress and anxiety, from meeting deadlines, dealing with a demanding boss and having complex relationship with co-workers are just some of the things that make life at work difficult.

It is important to have a balanced life outside of your place employment to provide you with enough space to handle the pressures, stress and anxiety that the workplace brings. This can be achieved through a proper time management and a positive outlook in life.

Below are seven ways to cope with work stress and anxiety that can help you balance and enjoy life to the fullest.

  1. Find a job you love: having a job you love frees up a lot of pressures and stress for everybody. This kind of job often puts you in a healthy environment and doing the things you are passionate about. Look for a career that best suits your passions and talent. For example, if you love photography, indulge in a career that allows you to show your creativity through the camera of your lens.
  2. Spend more time with people you easily get along with: hanging out with people you love to spend time frees up the negativity that builds around a pressure packed and stress filled job. Try to spend more time with your friends by regularly scheduling a weekly get together to hang out and have fun.
  3. Listen to Soothing Music: listening to music soothes the mind and relaxes our senses. Play your favorite music during lunch break and incorporate it into your job for a few minutes in between. This will help you relax and flow along the rapid pace of your workplace.
  4. Do Exercises at Work: Try to practice exercises at your place of employment. Create a schedule for a 5 minute exercise every break time to just calm the muscles and put more energy to your body. A tired body often results to stress and anxiety and what better way to solve this than to have a regular exercise regimen.
  5. Relax at your Job: Every now and then try to relax at your job by closing your eyes for a couple of minutes to release the tension of staring at your computer screen for hours. By relaxing for a couple of minutes you end up clearing your mind of cluttered thoughts that results into stress and anxiety.
  6. Regular Workout at the Gym: balance your life outside of work by enrolling yourself in a gym. This affords you to gain a healthy lifestyle and with a regular workout program your body tends to reacts well with strenuous activity at your job as well as stress and anxiety. A healthy body helps you become more productive.
  7. Get 8 hours of Sleep: Lastly, make sure you get enough sleep each day you report to work. An average sleep length of 8 hours is enough to reinvigorate the body and prepare it for the next day’s workload. This gives you the adequate energy to combat stress and anxiety that usually develops in the work place. My teacher used to say: “Sleep is your weapon.”

Please feel free to Post a comment or share your thoughts through Facebook, Twitter or comment section below to join the conversation.


Pillow Advice From Your Chiropractor

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PillowWhen we expect a good night sleep, the majority of us consider mattress characteristic and features, room temperature, room illumination, and noise. Hardly ever we will think about our pillows. There are a lot of options available nowadays. It is important to know that our cervical spine alignment is an important feature of our general well being. Selecting a head support which is equally comfortable to sleep with as well as be able to improve the quality of good night sleep, has to be a necessary foundation for a good nigh sleep.

What is the frequency of pillow replacement?

 

Six months to two years is life span of a pillow. A great deal of the time frame will depend upon the pillow you have bought. A folding method would be a good test to measure the replacement status of your pillow. Just fold your head support in half. A brand new pillow will spring right back after you release the pressure, however, an old beaten up one will stay folded. This test is like check engine light in your car. If you wait too long the problem will cost you literally: “Pain in Your Neck.”

How Do You Sleep?

Prior to the first possible pillow you see in the store, consider your sleeping patterns. Your goal is always to keep the head, neck, and spine aligned as straight as possible during sleeping hours. The simple answer to what position you sleep in can tell you a lot about which pillow to purchase. For instance, if you predominantly sleep face up, a flatter head support will do a better job for your neck and will help to keep it aligned as straight as possible with your back. If you sleep on your side, one has to compensate for the depth of their shoulder, so a firmer pillow that has more depth to its filling should be considered. Stomach sleepers also need to consider how they sleep in regards to their arms. Are your arms usually tucked beneath your head or at your sides? Your main goal is to keep your head, neck, and spine as straight and aligned as possible.

 

Additional Tips

  1. When choosing a pillow, be selective. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
  2. Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam, leaving little support. Choose firmer foam and materials that press back and support the head.
  3. If you find yourself sleeping on your side with one hand propped under your pillow, that’s a clue that you’re not getting the support you need from that pillow.
  4. There is no such thing as a universal fit when it comes to pillows. Find one that is consistent with the shape and size of your body.

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Chiropractic, Busy Business Executives, and Other Healthy Tips

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executives and chiroprctic

Chiropractic Busy Business Executives,  and Other Healthy Tips

When it comes to pain and discomfort our bodies react the same way either it is a blue color worker or  top notch business executive. Pain is a neurological signal that tells the body that there is something wrong with it and it is time to take care of the problem. However, with constant deadlines, business meetings, prolonged flight hours, and sleeping in an uncomfortable bed on regular bases will take a toll on people who are in a constant stress mode. I am talking about business peoples who are on the go all the time.

Business Executives are bombarded with deadlines at all times. As we all know deadlines are extremely stressful and often times force to push the body to a limit. During these periods of time large amounts of coffee is being consumed and lack of sleep is a final result of this wishes cycle.  Coffee is a great way to keep one awake but there is a price tag that comes with it. During coffee consumption two things are happening to a body.

  1. It drains the adrenal glands. These are small glands that are located one on top of each kidney. These glands are responsible for production of the  adrenaline that is only designed to be produced during the “fight or flight” reflex. As a result your heart rate and the rest of the internal body parts work several times faster than in normal working conditions. This process drains to much energy and requires more coffee consumption and more adrenaline production.
  2. Caffeine is diuretic. It completely dehydrated your body. Does it ring a bell that you need to go pretty soon right after you have a cop of coffee? If this process goes for a frequent period of time (I am talking about months) eventually person will collapse due to the over exhaustion. This process also Producess extra stress on a muscloskeletal system.

The other stressful part of being Business Executive is being involved in a prolonged international flights. Sometimes it takes up to 24 hours to travel from one part of the world to another. Of course, flying business class help a lot but it is not the same as sleeping in your own bed. Also the other factor is a huge time difference that a person has to adapt to. Sometimes it takes up to two weeks to adjust to a new time zone. By the time you get used to a new time zone it is a time to fly back or fly to different part of the world. This schedule will alter the sleep cycle of the human body. My teacher used to say:” Sleep is your weapon.” He was always saying get as much sleep as possible before the exam. Your mind and body will function at its physiological maximum potential.

Everyone who travels has to stay in a Hotel. Often times, it does not matter how expensive the hotel is and how good the room looks like inside. Nothing can replace the mattress you sleep on and your home environment. I think everyone can relate to this experience. In the morning your neck or your back is sore, twisting and turning all night because one can’t find a comfortable position.

When you get up you feel like you have been hit by a truck or you drank with your bodies all night long. I think the story sounds familiar to many. The next most probable step would be have a breakfast with COFFEE. Have you noticed a pattern here? It is back to the COFFEEE again.

Let’s find a solution to these problems:

Instead of reaching for your morning cup of coffee, you can do your body a big favor by eating a healthy breakfast instead. A good breakfast, maintained by a healthy lunch, will keep you energetic all day. You can read News Target’s page on breakfast to learn to distinguish between the good and bad breakfast foods, but whatever you do, don’t wash it down with a cup of coffee.

How to Survive Overnight Flights:

What is “economy class syndrome?” I thought it referred to dark circles under the eyes, cramped legs and sore necks that are part of the joy of long haul flights. Recently I learned that “economy class syndrome” is a more serious condition, described as “ deep-vein thrombosis, or the formation of a blood clot, usually in the legs, a rare but fatal condition that occurs as a result of sitting  for long periods of time, immobile, on international flights.” Read More …

Sleep better in hotels with these 10 tips

Trying to sleep when you travel is a challenge – sure, some people may be born with the ability to sleep anywhere, but others (myself included) need a little more comfort to grab a good night’s sleep. In this list, you’ll find ten tried and tested tips for getting a better night sleep in a hotel room.  Best of all – most of these tips don’t involve spending (too) much. So, check out these ten tips, and with a bit of luck, your next hotel stay will be a more relaxing experience! Read More …

When you travel for business to a different part of the world chances are that you will land in a major metropolitan city. Doctor of Chiropractic who had training in accredited Chiropractic school is available for you in these big cities. Chiropractic adjustment of the entire spine will enhance the performance of your nervous system and therefore your entire system will function much better. You will feel more energetic and will not have the need for coffee. Here is a list …

Question: Did you find this post useful? What healthy tricks do you use when you travel to a different part of the world?  Read More

Insomnia and 14 Tips on How to Cope with Sleep Problem

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Insomnia is a symptom which can accompany several sleep, medical and psychiatric disorders, characterized by persistent difficulty falling asleep and/or difficulty staying asleep. Insomnia is typically followed by functional impairment while awake.

Most adults have experienced sleeplessness at one time or another in their lives. An estimated 30%-50% of the general populations are affected by insomnia, and 10% have it as a chronic condition. Sleepless is a quite common problem but when it starts to become chronic, it becomes a big burden. Our body needs 6-8 hours of sleep. The older we become the longer hours of sleep recovery our body needs from every day’s stress.  My teacher Dr. Denofrio used to say: “Sleep is your weapon.”  If we are sleep deprived, we can’t function well and we easily get irritated and can’t concentrate.  Insomnia is most often caused by stress, illness, a change of the sleeping environment and many other factors.  There are five types of insomnia: Primary, Co-morbid , Transient, Short-term, and Chronic.

Patients who are suffering from insomnia for over a month are considered to have chronic insomnia. There are 3 divisions for chronic insomnia and they are as primary sleep disorders, secondary insomnia and idiopathic insomnia.

Primary insomnia is usually experienced by people suffering from stress or anxiety and is categorized as transient insomnia. It can also be caused by alcohol and coffee. This type of  insomnia will go away on its own as long as the root of the problem is cleared. Secondary insomnia, on the other hand, is caused by a psychiatric or medical problem as well as with extensive use of alcohol and drugs. Idiopathic insomnia has no known cause but sleeplessness still occur. Primary sleep disorders are caused by sleep syndromes and circadian rhythm disorders among others.

Patient who suffers from lack of sleep can find a relief from this condition with chiropractic care. Combination of chiropractic adjustments and deep tissue massage will help to facilitate the neurological impulse flow  from your brain – central nervous system (CNS) to the peripheral nervous system (PNS). CNS and  PNS control the function of every single organ in our body. Deep tissue massage will help facilitate the blood flow to your musculoskeletal system (MSS), thus help to  repair micro damges that your body sustained throughout the day. The process is happening while one is asleep. The balance between CNS -PNS and MSS will allow  your body to have a chance to  rejuvenate.  Pleas take a look at this video I found on Youtube by Shannon Scarlett. This is a perfect example of how much information our CNS is processing every day.

But, it is too general to say that chiropractic care would help in all cases of insomnia.  There are different cases of insomnia that requires different approach. A medical professional would offer the advice to the patient as he/she can diagnose the root cause as to why the patient is suffering from insomnia.

Nonetheless, chiropractic care and other treatments are available for the patient to see what works for them. But, these treatments would work optimally if the patient also makes lifestyle changes and avoid as much stress as possible. Below are 14 tips on how to cope with Insomnia:

1. Take warm bath before going to bed

2. Get a Massage

3. Listen t a Sothing, Soft Music

4. Drink Herb Tea – Camomile, catnip, anise or funnel

5. Eat  a Bedtime snack

6. Avid Coffeine, Alcohol and Tobacco

7. Sleep in Well-Ventilated Room

8. Get Some Cardiovascular Exercises During the Day

9.  Keep Regular DedTime Hours

10. Don’t Sleep In

11. Get Up Early In the Morning

12. Avoid Illuminated Bedromm Clocks

13. Keep room Dark

14. Avoid Exercises 3-4 Hours Before BedTime

Question: What Other Techniques Did You Use in Order to Help Yourself to fall Asleep?