Stressed at Work? How to Handle Difficult Days

If you’re employed, you’re almost guaranteed to feel stressed at work, at least once in a while. Sometimes that tension may feel like it’s getting the better of you.

As you continue to encounter stressful situations, your resilience may feel more worn down with each incident. You may eventually find yourself reacting instead of responding, which can have negative physical, mental and emotional repercussions.

However, you can control how you react to stress. If you feel like you’re at your limit with workplace tension, take action now.

Surefire Techniques to Combat Job-Related Stress

Try these ideas to develop the ability to cope positively with on-the-job stress:

  1. Take a walk. Walking is perhaps one of the most underrated techniques for reversing the effects of negative situations. For handling stress at work, a brisk walk around the building or around the block can really help to clear your head. A little exercise will also give you the push to make it through the rest of the day.
    • Maintain a brisk pace from beginning to end
    • Stretch your limbs fully
    • Concentrate on your pace and take your mind off of your challenges in the office
  2. Take deep breaths. For centuries, deep breathing has been pinpointed as an effective technique for relaxation. It’s an integral part of popular forms of exercise like yoga, Pilates and even swimming. The bottom line is that your brain needsoxygen, and deep breathing helps your brain get it!To use breathing to help maintain your composure under stress:
    • Stand upright when taking your deep breaths. That way, you’ll feel the effects from head to toe.
    • Keep your eyes closed and focus on listening to your body inhale and exhale.
    • Combine breathing with stretches, lifting yourself up onto your toes and extending your arms above your head.
  3. Avoid engaging with the stressors. Sometimes, having stressors right in your face can make you feel like you’re going to explode! Instead, try bidding a hasty retreat. If you can’t get rid of what’s stressing you, take yourself away from it. Remember, everything ends at some point.
    • If your stressor is a person, take a break from the confrontation. Walk out if you must!
    • If an issue is what’s causing tension, get help addressing the challenge. That way, you won’t feel like you’re in the boat alone.
    • When you return, the issue will either be out of your way completely, or will seem much easier to manage!
  4. Drink cool water. Surprisingly, it’s pretty easy to get immediate stress relief by drinking cool water. When we get worked up, our entire body reacts, and not just our emotions. Drinking water helps to cool down the body and can restore a sense of calmness.

Eliminating stress factors from the workplace completely is almost impossible, even if you work at a spa. On those days when tension seems to get the better of you, you’ll find relief by adapting some of these tips to your situation. You can start forming your stress-reduction habits today and feel the relief immediately!

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Meditation Guide for Frequent Travelers

Meditating on the road can be challenging if you’re feeling tired and overloaded. However, there are some guiding principles and practical strategies to help you remain consistent with your practice while you travel.

Guiding Principles

  1. Add variety to your routine. If being in an unfamiliar place makes it harder to settle down into your habitual activities, turn the circumstances around to your advantage. This is a chance to experiment with new techniques.
  2. Be flexible. Work with whatever you have on hand. Borrow a pillow from your bed to use as a cushion if your Zafu is too fluffy to fit into your carry-on bag. If you usually burn incense, apply a scented lotion along your shoulders and neck for a light touch of fragrance.
  3. Focus on quality over quantity. If you’re suffering from a lack of sleep or your daily agenda is jam packed, go easy on yourself. Even 5 minutes of meditation can help relax and restore you. Pushing yourself too hard can backfire and leave you feeling tenser.
  4. Make obstacles part of your practice. The more you travel, the more you come to expect that things will sometimes turn out differently than planned. If you have an unexpected layover, take a few minutes to relax so you’ll feel calmer as you revise your plans.
  5. Let go of expectations. Traveling can be a valuable lesson if you use it to remind yourself that external conditions are beyond your control. Even so, you can still protect your peace of mind. Practice remaining neutral when flights get delayed or luggage gets lost.
  6. Maintain healthy habits. The mind and body are closely connected, so it’s easier to concentrate when you take care of your physical health. Stick to nutritious foods, daily exercise and adequate rest.

Practical Strategies

  1. Bring a familiar object along with you. You’ll feel more at home if you pack a small item that reminds you to practice. It’s easy to bring a small bell that you can ring to call your mind to attention.
  2. Mask background noises. Noise can be a distraction if you have a hotel room next to the elevator. Keep a pink noise recording loaded on your iPhone or MP3 player. It will sound like soft rain in the background.
  3. Wear eyeshades. Meditation is hard to spot from the outside. If you wear eyeshades, flight attendants and seatmates will assume you’re asleep and they’ll be less likely to start talking to you.
  4. Schedule a meditation session for whenever you wake up. The most disruptive thing about travel may be getting off your regular schedule, especially if you’re crossing into new time zones. By meditating whenever you wake up, you’ll stay on track.
  5. Find a local meditation center. Having some company around may motivate you to meditate. Search online for local mediation centers at your destination. They’re everywhere – from yoga studios to community centers.
  6. Meditate outdoors. Travel is much more stimulating if you get out of your hotel room. Go down to the beach or ask the staff at the front desk if there’s a park or public garden nearby.
  7. Try walking meditation. If the last thing you want to do is sit down again after a long flight, walk around while you meditate. Just focus on your breath or positive thoughts while you adopt a steady and gentle pace.

Traveling enriches your life with new experiences and opportunities. By working some meditation time into your schedule, you’ll have more energy to enjoy all the wonderful things around you wherever you go.

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Creating Nurturing Spaces in Your Home

When we nurture others, we help them develop or grow into productive, secure people. Everyone knows that we need this as children.

As an adult, you can still benefit from nurturing, so it’s helpful to determine how to encourage your own personal growth and feelings of security.

You have a lot more control over your own world now than you did as a child. You can choose multiple forms of self-nurturance. One effective way is to create sanctuary in your home.

Nurturing Spaces Defined

Nurturing spaces are places you truly love or that bring you pure joy. Some spaces might make you feel incredibly relaxed while others energize you or encourage your interest in something special.

Regardless of who you are, what interests you have, or the type of work you do, you deserve to create and relish nurturing spaces in your home.

How to Design and Create Nurturing Spaces

    1. Getting started. In order to create your sanctuary, first make a list of the things you love, enjoy doing, or are interested in. Knowing what makes your heart sing will help you determine how to construct special places in your home that reflect those interests.
    2. Remind yourself of favorite activities. For readers, try a small collection of magazines or books stacked by your bedside. They’ll be ready and waiting for you to browse through upon retiring for the evening.
      • Maybe the beautiful silk scarf you bought on your cruise or vacation would bring you joy, draped over your bed’s headboard. Or if you sew, hanging up pictures of your fashion inspirations could help keep you excited to work on your projects.
      • Whatever brings feelings of comfort and contentment can be strategically placed throughout your home to create nurturing spaces. 

Creating Nurturing Spaces Room by Room

Think about how you can create environments you love in every room. Below are some ways to construct special areas that may bring you comfort while relaxing or stimulate creativity while you’re creating or producing.

Living Room

If you love to play the piano or another musical instrument, set up a part of the room to play your music. Unless you use a large instrument, a small corner will do for most people.

Perhaps you’re an avid TV buff. You’ll want to have a nice television, comfortable seating and a remote control nearby. You might even want a stack of Entertainment Weekly magazines so you can flip through them.

Family Room

Depending on how you use your family room, possibilities for nurturing spaces are endless. For avid readers, maybe that sunny corner of the room is a great place for a comfy chair and a stack of books you want to read on a side table.

Those interested in drawing or other artwork might use a well-lit area of the room to practice their art. Some special tools or canvases may put you in the mood to create. Regardless of your interests, place elements of them in your family room.


If you love to cook, you might like a shelf or bookcase with your favorite cookbooks and recipe files. Consider placing an unobtrusive chair nearby to sit and browse recipes at your leisure. Each time you enter, you’ll see this nurturing space and feel comfort and joy.


For people who seek comfort in the bedroom, consider having plenty of cushy pillows. Place cherished photos, knick-knacks or decorations on the bedside table. Surrounding yourself with possessions you love helps to create nurturing, relaxing spaces.


A large glass decanter filled with an assortment of seashells may call to mind your last adventure at the beach. Or use a table lamp that harkens back to the time you went to a flea market in your favorite vacation spot. Take advantage of relaxing aromatherapy with scented candles or potpourri and let luxurious bath oils, bubbles, or salts pamper and nurture you with every bath.

You’ll be very satisfied as you take the time to compose places in your home where you can feel secure and experience growth. When you create nurturing spaces in your home, your life becomes richer. You’ll be filled with joy, peace and serenity!

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Rejuvenating Vacations That Uplift Your Body and Soul

Do you feel like you need a vacation? Vacations can lift your spirits, energize your body and soul, and bring new vigor to your life. If you believe you need a vacation and can’t decide where you want to go or what you want to do, consider some of the follow ideas.

National Parks

Regardless of where you live, you’re probably a drivable distance to a national park. National parks are great places to re-charge your batteries while soothing your soul. Refreshing destinations, they provide enriching experiences by getting you close to nature. Breathtaking trees, fascinating plant life, and critters of all types abound in a national park near you.

Before you go, check out the hotels within a few miles’ distance from the national park you select. You can often find information or reviews about them on the internet. Bring a relaxing end to each day spent in the woods by staying in a lodge or cabin on the premises of the park.

Hiking and Backpacking Vacations

For a more rugged vacation, you might consider a hiking or backpacking trip. If you’re truly the nature lover and prefer to pack a tent and sleep beneath a dark ceiling of twinkling stars, this might be just the adventure for you. Challenging and rarely boring, a hiking vacation is rejuvenating to those who love new discoveries and relish testing their own strengths.

Although a hiking vacation is definitely not for the faint of heart, an outdoorsy individual might select this vacation to lift his spirits. A fascinating way to refuel your soul, a hiking and backpacking vacation brings you totally back to nature.

Into the Mountains

Taking a trip to stay in the mountains for days or weeks is an amazing vacation. If you haven’t been close to the mountains, you’re missing out on one of the most awe-inspiring environments Mother Nature has to offer. Mountain vacations can include staying at some lovely lodges and modernly outfitted cabins to make your trip pleasant and comfortable.

If you decide on a mountain vacation, you’ll be surprised to learn that you might also be able to stay in a spa hotel within close proximity of the majestic landmarks. Consider the season of the year you want to vacation in the mountains. Spring and summer are excellent choices for a mountain vacation and are often less expensive than wintertime at ski resorts.

Make use of the internet to explore your choice of mountain locations. Find out about the accommodations in the areas. A visit to a mountainous region will be a truly inspiring nature vacation.

Snow Skiing

If you prefer cold weather activities followed by a dip in the hot tub and a cup of hot chocolate in front of a fireplace, you might try a skiing vacation.

On a skiing vacation, you’ll get the exhilaration of being out in nature along with the spectacular views afforded from mountains in the wintertime. Beautiful lodges and 5 star accommodations can be had on a ski trip, should you desire luxury.

Spa Hotels

Perhaps you seek a vacation that pampers and pleases. If that’s the case, investigate spas in the area you wish to visit. Health spas are found all over the world, and serve to revive, refresh and rejuvenate those who visit.

Whether you want massages, facials, or intensive hydrotherapy treatments, locate a spa that has the treatments you seek. This vacation will uplift your body and soul by allowing you hours of pampered relaxation. Just remember to pack a book or two!

Tropical Locales

If you love the sun and love the smell of flowers in the air, consider a vacation to a tropical locale. All over the world, you can find destinations where the palm trees sway in the breezes and the local “city life” takes on a slow, relaxing pace. Re-energize your body by eating the local cuisine of fresh fruits and fish. A day at the beach watching the palette of blue waters will relax and soothe.

Everyone needs a vacation from time to time. Uplift your body and soul by visiting one of these inspiring locales.

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At Home Activities to Help You Relax After a Stressful Day at Work

If you’re like most people, you have some stressful days at work. Sometimes, when these build up, you may feel overwhelmed. But if you do just a few simple things, you can eliminate that stress at the end of each day and stay peaceful and calm all week long.

If you’re on a mission to be able to relax into your evening, then you’ll likely find the following at-home activities very helpful.

Try these simple, effective methods to help your mind and body become calm after a tense day at work:

1. Soak your feet in warm water. This is a surprisingly easy way to encourage relaxation. Some therapists and spiritual teachers will tell you that the feet store a lot of energy. Soaking them in a bath of warm water will help positive energies start flowing into the feet and eventually throughout the rest of the body. Some tips:

    • Avoid making the water too hot; you want to soothe your feet, not scald them!
    • Add some aromatherapy oils to the water for added relaxation.
    • Soak your feet while you’re doing something else that can help you unwind, like watching your favorite program on television or listening to calming music.

    2. Settle into a lavender bath. This is one of the best ways to relieve stress after a tough day at work! Lavender essence is known to instantly soothe ones’ senses and completely calm the nerves. All you need to do is fill your tub with water, add a few drops of lavender essential oil and jump in. You’ll instantly feel the stress slipping away!

    3. Turn on some soothing music. The peaceful sounds of instrumentals or nature can easily release tension from your body or your busy mind. Here are some ideas for soothing music that can help you create peace after a stressful day at work:

      • Classical selections from Mozart or a symphonic orchestra
      • Nature sounds: ocean waves breaking against the rocks or the sound of birds chirping
      • Gentle spiritual music: Benedictine monks chanting or perhaps an African or Native American chant

        4. Try cucumber slices. After you’ve had your shower or bath, you can relax in bed with cool slices of cucumber placed on your closed eyes. Sometimes the entire body ends up feeling stressed when certain parts have been overworked. If you happen to spend a lot of time on the computer, soothing the eyes could easily bring relaxation to your whole body!

        5. Drink chamomile tea. Chamomile is an herb that you can rely on to calm and relax your senses and muscles. Try drinking a cup of chamomile before going to bed so you can get a good night’s sleep and feel rested in the morning.

        After a few days of applying these at-home activities, you might even find that the stressors at work don’t impact you as easily. Because of this, your days will end up being less stressful overall. Eventually, you may find yourself needing these anti-stress activities less and less.

        Remember that your body needs nurturing. Intentional relaxation is one way of taking care of your body. Stress can really take its toll, but if you try some techniques to relieve tension, you’ll soon find yourself healthier and happier than ever before.


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