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Phil Chave
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50 Stress Busting Ideas for Your Well-being, Greater Good and Improved Health - part one

A Comprehensive Guide to Stress Management



Manage the stress in your life, before it manages you!
The following activities will help you:
  • Alter, avoid or accept your stressors
  • Build your resources or strengths, and
  • Change your attitude or perception of the stressors

Getting Started

Before you look through this article, stop to think about what kinds of things might be causing stress for you. First, identify a stressor, like a family problem or a difficulty with a co-worker.

Then choose an activity (or two) that you think would help you deal with it. Apply yourself to doing that particular activity for a day, a week, or a month. You may want to remind yourself with notes on your mirror, refrigerator or car dashboard, or by wearing a piece of jewellery that reminds you of your commitment to practicing the activity in your daily life. Then, look back and note the difference in your stress level. Return to the list of activities whenever you like and repeat the process.

1. Use the Massage Buddy System

Arrange with a friend, spouse or co-worker to give each other a one-minute shoulder massage and back-rub a couple times a day, or as stress demands. Use this technique whenever you detect physical symptoms of stress. Massaging tense muscles feels good and is relaxing.

2. Journal

We need an outlet for our positive and negative feelings. There are a variety of ways to express feelings, such as dancing, talking, painting, and writing. You might try writing your feelings in a private journal or notebook. Expressing your feelings in this way is harmless and can be therapeutic. Find a technique that works for you so that you can come in closer touch with your feelings.

3. Exercise and Burn Calories

Exercise is a proven way to manage stress. If burning calories is on your mind, remember that you have to burn 3,500 extra calories (beyond your body's daily needs) to lose one pound of body weight. Consider spending the calories in these ways (estimates based on 150-lb. male).

Luxury Massage Activity/Calories burned per hour
  • Cycling (6 mph) 240
  • Cycling (12 mph) 410
  • Cross County Skiing 700
  • Jogging (5.5 mph) 740
  • Jumping Rope 920
  • Running (10 mph) 1280
  • Swimming (0.85 mph) 275
  • Tennis (singles) 400
  • Walking (2 mph) 240
  • Walking (3 mph) 320

4. Honest Positive Appraisals

At the end of a day, we are often tempted to focus on what we did not accomplish instead of what we did accomplish. Get into the habit of praising what you did accomplish. Before you go to bed, write down three positive things you've accomplished that day, no matter how small you may think they are. Reflect on your daily successes!

5. Find Meaning In Life

Who am I? What's the purpose of life? Answers to these questions help people find meaning in life. Finding meaning can help us remain calm during stormy times.

Some people find meaning through religion, some through learning, some through great literature, some through service. Take time regularly to proceed on your quest for understanding of life's purposes.

6. Be Your Own Best Friend

Don't expect yourself to be perfect. Stop doing things that tear you down. Notice the good things you do, and dwell on those things. Don't try to force yourself to be perfect or always kind. Treat your feelings with respect. Other people may sound bigger and stronger and more sure of themselves, but your feelings are important. Listen to them. Instead of dwelling on a mistake, learn what you can from it and then let the mistake go. Examine the expectations you have for yourself. Check to be sure they are reasonable.

7. Celebrate Your Talents

Your sister may be a wonderful cook. Your neighbor may be incredibly organized. But don't compare yourself to them. No one has every talent, but all do have talents. Discover yours. Build them. Celebrate them. Use them to help others.

8. Do A Little Something

When you are feeling tired and discouraged and don't want to do anything, look for a small job. Maybe you could chop some wood. Maybe you could take out the trash. Look for a little job to get started. Once you finish the job, give yourself credit for it. Don't beat yourself up with a long list of all the things you still need to do. Once you get started with a little job, you may feel like tackling bigger jobs.

9. Create a Personal Mission Statement

Successful people and organizations are often guided by mission statements. In these statements we state what we want to be, what we want to accomplish and the values we will follow. These statements help focus our daily activities.

Begin by imagining that, by some miracle, you were taken from the earth to another world. How would you like those of us who remain on this planet to remember you? What would people miss about you? Jot everything down.

Next, develop a statement that reflects these values. Take time to review it occasionally; You may want to modify it. One mission statement read: My mission is to discover and develop my talents, and to use my talents to make the world a better place.

10. Win the Race, Slow and Steady

Pacing is the art of taking on no more, but no less, than you can reasonably handle while working at it steadily. Pacing skills can help us take control of our lives.

Begin by scheduling your time. Figure out how long each task is likely to take. Make allowances for interruptions. Then schedule tasks to fill but not overflow the time you have.

Don't allow yourself to get behind or to get ahead of schedule. Practice plodding.

Be consistent. Try to eat meals, sleep and exercise at a consistent time each day.

11. Be Patient

Some problems solve themselves with time. Eventually children outgrow diapers. They get past teething. The rain stops and the sun comes out. Work on the things you can change. Be patient with things that take time.

12. Learn to Say No

Learn to say NO to requests you can't reasonably handle. Memorize a variety of ways to say no: "No, I'd rather not," "Thank you for asking, but I'd better not take on another commitment right now," or simply "No, thank you." Don't feel guilty or make excuses for your response. If you need to say "no" now but want to say "yes" at a later time, say something like this: "I'd be happy to serve on that committee in the future, but right now I'm booked up."

My sincere thanks to Stephen F. Duncan, Ph.D., Human Development Specialist, and to the MSU Extension Service,
for allowing me to recreate this article. Their copyright is acknowledged and retained.


Go to     Part 1     Part 2     Part 3     Part 4     of the Stress Busting Ideas Article.


My final message to you is this: If you are suffering from stress, or the effects of stress, try some of the ideas above. Stress has been linked to such things as depression, anxiety, panic attacks, low self esteem, social anxiety,chronic constipation or IBS, heart disease, lowered immune system, rheumatoid arthritis, headaches, and now there are even suggestions that cancer may be linked to stress. Stress is not something to carry around for long periods, it produces more and more ill-health and early treatment is recommended. If you live near The Haven Healing Centre, Blagdon, I'd be delighted to see you. Don't wait! The sooner we start treatments, the sooner you are likely to see improvement in your condition.
Put an end to stress related illness. My approach involves talking, healing and treatments combined to reflect your own preferences. Please call Phil Chave on 01761 462722 to make your appointment or to talk about a treatment plan structured around your needs.

Don't wait. Make your appointment today. You'll be glad you did!



Relaxation at the Beach, a CD by Philip Chave
Relaxation at the Beach - Total stress reduction in a flash.
Do you regularly suffer from stress? Few of us get away with it for long. We all need a certain amount of stress, but the constant onslaught that we face from the work environment and other sources can wear us down over time.

Without a suitable antidote we can become stressed into illness, relationship breakup, unemployment, and alienated from friends and family. Reducing the stress in our lives should now be one of our MAIN PRIORITIES.

If you want to know how easy it is, visit our Relaxation at the Beach page for more details. A CD by Phil Chave, international therapist, The Haven Healing Centre.
Available worldwide as an audio CD or by download as an MP3.



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Copyright  ©  Philip Chave 2003-www.distanthealer.co.uk -- www.thehavenhealingcentre.co.uk  All rights reserved.
DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

The Haven Healing Centre is located at: The Haven, Street End Lane, Blagdon, Bristol, BS40 7TW