Prolonged Stress Can Trigger Serious Problems

Being "stressed out" is an all too frequent phenomenon these days. Whom do you know, yourself included, who doesn't go through some serious times of stress every now and then?



It is important to deal wisely with a stressful situation, and nip it in the bud as soon as possible. Should you have a hard time dealing with your stress and it doesn't let up, it is advisable to learn stress management techniques. It may even be necessary to remove the source of the stress, if that is possible. You might consider, for instance, a transfer to another department, or a change in position. Otherwise, do seek out professional or spiritual help to get you through it.



Doing everything you can in order to avoid prolonged stress is very important for your health and wellbeing. If stress is not dealt with, it will become chronic.



Prolonged stress affects all your major organs and cells. It can lead to physical and/or psychological ailments. Some of the most prevalent consequences of prolonged stress are:



· Physical disorders



These can be anything from increased heartbeat, nervous ticks, to pain in the neck or lower back.



· Anxiety or depression



Either one of these problems intensify the prolonged stress even further. They can make you sad and dysfunctional at the same time. This, in turn, will alienate you further from family and career.



· Heart disease



All that prolonged stress and its consequences put an enormous burden on the heart. Severe, sudden and prolonged stress can cause blockages in the arteries and trigger a heart attack.



· Angina



Prolonged mental and physical stress can trigger unstable angina. This severe chest pain is caused by lack of oxygen reaching the heart. In turn, it also puts you at a higher risk for a heart attack.



· High blood pressure.



High blood pressure can lead to strokes. This will necessitate medication to lower the blood pressure, leading to further health problems down the road.



· Immune system dysfunction



Prolonged stress negatively affects the immune system. This makes you vulnerable to frequent colds and more prone to other sicknesses.



· Digestive problems



The large intestine is most affected by prolonged stress. The results of this can be in the form of diarrhea, constipation or bloating.



· Diet problems.



Chronic stress can turn food into either friend or foe. Either there is no appetite at all, or comfort is sought in excess food (usually junk food), sweets and/or alcohol. This can also trigger eating disorders, such as anorexia or bulimia.



· Diabetes



This debilitating disease can also develop as a result of prolonged stress, exacerbated by excess sweets and alcohol.



· Arthritis



Prolonged stress produces a high level of acidity in the body. This opens the door for painful arthritis.



· Sleep disorders



Prolonged anxiety and stress cause extreme fatigue. Yet the constant tension prohibits sleep. Often sleeping pills, alcohol or illicit drugs are resorted to, only to lead to further negative consequences.



This is not a happy prospect, is it? However, it is so important to be aware of the consequences of prolonged stress. Knowledge is power. It is good to know there IS a powerful nutritional solution to reduce stress, promote rest, and restore cell damage.

Is your workstation causing stress?

Workplace stress can be based on more than meeting deadlines and budgets. The lack of proper ergonomics — the design of your workspace to help reduce fatigue and discomfort —can be adding significantly to your stress levels, both in the office and after quitting time. Use these tips to arrange your office space to suit your build, height and other needs.
We may have evolved quite a bit over millions of years, but we were never meant to be sedentary for long periods of time, which can lead to soft tissue damage, and muscle and tendon pain. If you are experiencing discomfort, you could also be adding stress to your day. These tips should help.

Just keep in mind that even the most perfect space is still restrictive; remember to change position often and take brief breaks throughout the day.





Your chair: the seat of the matter

*Your chair should allow you to sit straight, with your arms relaxed at your side and your hands/wrists at a right angle to your keyboard/desktop. Ideally, your chair should have short and adjustable armrests.
*The height of your chair should have your thighs horizontal to the floor, with your feet resting flat. If they don’t reach the floor, try using a footrest.
*There should be enough lumbar support to keep your back straight, with a slight lean of approximately 100 degrees.





Your keyboard and mouse

*The best position for your back is with your shoulders in a relaxed position, your arms horizontally in front of you, and the mouse within easy reach.
*Keep your wrists straight and flat, not bent up or down.
*Your keyboard should be fairly flat, or on a negative slant.
*Try a keyboard tray to help keep your hands and arms in a neutral position.
*Use a light touch on the keys. Try not to pound, even with a deadline just moments away.
*Keep your mouse as close to your keyboard as possible.





Your monitor and workstation

*If possible, your workstation should be positioned to avoid glare from windows or overhead lighting.
*Your monitor should be perpendicular to any window. If you still experience glare, close blinds or reduce overhead lighting (if possible).
*Line up your eyes with the upper third of the screen, and about 55 cm to 65 cm (22-26 inches) away. If you have a large monitor, you may have to be further away in order to avoid neck strain. Don’t allow your head to push forward to make up this space.
*Adjust the brightness of your screen according to your comfort level on a regular basis.
*Keep ambient lighting low and add task lighting as needed.
*Keep your screen and eyeglasses clean.




Your telephone

*Your phone and any other gadget (calculator, stapler) you use regularly should be within 25 cm (10 inches) away from you.
*Don’t cradle your phone on your shoulder while using the computer. If you must multi-task, hold the phone in one hand and the mouse in the other. Better yet, use a headset.
*If you’re referring to documents as you work on the computer, use a document holder, set close to the monitor

Is your workstation causing stress?

Workplace stress can be based on more than meeting deadlines and budgets. The lack of proper ergonomics — the design of your workspace to help reduce fatigue and discomfort —can be adding significantly to your stress levels, both in the office and after quitting time. Use these tips to arrange your office space to suit your build, height and other needs.
We may have evolved quite a bit over millions of years, but we were never meant to be sedentary for long periods of time, which can lead to soft tissue damage, and muscle and tendon pain. If you are experiencing discomfort, you could also be adding stress to your day. These tips should help.

Just keep in mind that even the most perfect space is still restrictive; remember to change position often and take brief breaks throughout the day.





Your chair: the seat of the matter

*Your chair should allow you to sit straight, with your arms relaxed at your side and your hands/wrists at a right angle to your keyboard/desktop. Ideally, your chair should have short and adjustable armrests.
*The height of your chair should have your thighs horizontal to the floor, with your feet resting flat. If they don’t reach the floor, try using a footrest.
*There should be enough lumbar support to keep your back straight, with a slight lean of approximately 100 degrees.





Your keyboard and mouse

*The best position for your back is with your shoulders in a relaxed position, your arms horizontally in front of you, and the mouse within easy reach.
*Keep your wrists straight and flat, not bent up or down.
*Your keyboard should be fairly flat, or on a negative slant.
*Try a keyboard tray to help keep your hands and arms in a neutral position.
*Use a light touch on the keys. Try not to pound, even with a deadline just moments away.
*Keep your mouse as close to your keyboard as possible.





Your monitor and workstation

*If possible, your workstation should be positioned to avoid glare from windows or overhead lighting.
*Your monitor should be perpendicular to any window. If you still experience glare, close blinds or reduce overhead lighting (if possible).
*Line up your eyes with the upper third of the screen, and about 55 cm to 65 cm (22-26 inches) away. If you have a large monitor, you may have to be further away in order to avoid neck strain. Don’t allow your head to push forward to make up this space.
*Adjust the brightness of your screen according to your comfort level on a regular basis.
*Keep ambient lighting low and add task lighting as needed.
*Keep your screen and eyeglasses clean.




Your telephone

*Your phone and any other gadget (calculator, stapler) you use regularly should be within 25 cm (10 inches) away from you.
*Don’t cradle your phone on your shoulder while using the computer. If you must multi-task, hold the phone in one hand and the mouse in the other. Better yet, use a headset.
*If you’re referring to documents as you work on the computer, use a document holder, set close to the monitor

52 Proven Stress Reducers

1. Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful.

2. Prepare for the morning the evening before. Set the breakfast table, make lunches, put out the clothes you plan to wear, etc.

3. Don?t rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. ("The palest ink is better than the most retentive memory." - Old Chinese Proverb)

4. Do nothing which, after being done, leads you to tell a lie.

5. Make duplicates of all keys. Bury a house key in a secret spot in the garden and carry a duplicate car key in your wallet, apart from your key ring.

6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down/fall apart "at the worst possible moment."

7. Be prepared to wait. A paperback can make a wait in a post office line almost pleasant.

8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.

9. Plan ahead. Don?t let the gas tank get below one-quarter full; keep a well-stocked "emergency shelf" of home staples; don?t wait until you?re down to your last bus token or postage stamp to buy more; etc.

10. Don?t put up with something that doesn?t work right. If your alarm clock, wallet, shoe laces, windshield wipers ? whatever ? are a constant aggravation, get them fixed or get new ones.

11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport one hour before domestic departures.

12. Eliminate (or restrict) the amount of caffeine in your diet.

13. Always set up contingency plans, "just in case." ("If for some reason either of us is delayed, here?s what we?ll do?" kind of thing. Or, "If we get split up in the shopping center, here?s where we?ll meet.")

14. Relax your standards. The world will not end if the grass doesn?t get mowed this weekend.

15. Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ?em!

16. Ask questions. Taking a few moments to repeat back directions, what someone expects of you, etc., can save hours. (The old "the hurrieder I go, the behinder I get, " idea.)

17. Say "No!" Saying "no" to extra projects, social activities, and invitations you know you don?t have the time or energy for takes practice, self-respect, and a belief that everyone, everyday, needs quiet time to relax and be alone.

18. Unplug your phone. Want to take a long bath, meditate, sleep, or read without interruption? Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in the next hour or so is almost nil.) Or use an answering machine.

19. Turn "needs" into preferences. Our basic physical needs translate into food, water, and keeping warm. Everything else is a preference. Don?t get attached to preferences.

20. Simplify, simplify, simplify?

21. Make friends with non-worriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts.

22. Get up and stretch periodically if your job requires that you sit for extended periods.

23. Wear earplugs. If you need to find quiet at home, pop in some earplugs.

24. Get enough sleep. If necessary, use an alarm clock to remind you to go to bed.

25. Create order out of chaos. Organize your home and workspace so that you always know exactly where things are. Put things away where they belong and you won?t have to go through the stress of losing things.

26. When feeling stressed, most people tend to breathe in short, shallow breaths. When you breathe like this, stale air is not expelled, oxidation of the tissues is incomplete, and muscle tension frequently results. Check your breathing throughout the day, and before, during, and after high-pressure situations. If you find your stomach muscles are knotted and your breathing is shallow, relax all your muscles and take several deep, slow breaths. Note how, when you?re relaxed, both your abdomen and chest expand when you breathe.

27. Writing your thoughts and feelings down (in a journal, or on paper to be thrown away) can help you clarify things and can give you a renewed perspective.

28. Try the following yoga technique whenever you feel the need to relax. Inhale deeply through you nose to the count of eight. Then, with lips puckered, exhale very slowly through your mouth to the count of 16, or for as long as you can. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.

29. Inoculate yourself against a feared event. Example: before speaking in public, take time to go over every part of the experience in your mind. Imagine what you?ll wear, what the audience will look like, how you will present your talk, what the questions will be and how you will answer them, etc. Visualize the experience the way you would have it be. You?ll likely find that when the time comes to make the actual presentation, it will be "old hat" and much of your anxiety will have fled.

30. When the stress of having to get a job done gets in the way of getting the job done, diversion ? a voluntary change in activity and/or environment ? may be just what you need.

31. Talk it out. Discussing your problems with a trusted friend can help clear your mind of confusion so you can concentrate on problem solving.

32. One of the most obvious ways to avoid unnecessary stress is to select an environment (work, home, leisure) which is in line with your personal needs and desires. If you hate desk jobs, don?t accept a job which requires that you sit at a desk all day. If you hate to talk politics, don?t associate with people who love to talk politics, etc.

33. Learn to live one day at a time.

34. Every day, do something you really enjoy.

35. Add an ounce of love to everything you do.

36. Take a hot bath or shower (or a cool one in summertime) to relieve tension.

37. Do something for somebody else.

38. Focus on understanding rather than on being understood; on loving rather than on being loved.

39. Do something that will improve your appearance. Looking better can help you feel better.

40. Schedule a realistic day. Avoid the tendency to schedule back-to-back appointments; allow time between appointments for a breathing spell.

41. Become more flexible. Some things are worth not doing perfectly and some issues are well to compromise upon.

42. Eliminate destructive self-talk: "I?m too old to?," "I?m too fat to?," etc.

43. Use your weekend time for a change of pace. If you work week is slow and patterned, make sure there is action and time for spontaneity built into your weekends. If your work week is fast-paced and full of people and deadlines, seek peace and solitude during your days off. Feel as if you aren?t accomplishing anything at work? Tackle a job on the weekend which you can finish to your satisfaction.

44. "Worry about the pennies and the dollars will take care of themselves." That?s another way of saying: take care of the todays as best you can and the yesterdays and the tomorrows will take care of themselves.

45. Do one thing at a time. When you are with someone, be with that person and with no one or nothing else. When you are busy with a project, concentrate on doing that project and forget about everything else you have to do.

46. Allow yourself time ? everyday ? for privacy, quiet, and introspection.

47. If an especially unpleasant task faces you, do it early in the day and get it over with; then the rest of your day will be free of anxiety.

48. Learn to delegate responsibility to capable others.

49. Dont forget to take a lunch break. Try to get away from your desk or work area in body and mind, even if it?s just for 15 or 20 minutes.

50. Forget about counting to 10. Count to 1,000 before doing something or saying anything that could make matters worse.

51. Have a forgiving view of events and people. Accept the fact that we live in an imperfect world.

52. Have an optimistic view of the world. Believe that most people are doing the best they can.

52 Proven Stress Reducers

1. Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful.

2. Prepare for the morning the evening before. Set the breakfast table, make lunches, put out the clothes you plan to wear, etc.

3. Don?t rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. ("The palest ink is better than the most retentive memory." - Old Chinese Proverb)

4. Do nothing which, after being done, leads you to tell a lie.

5. Make duplicates of all keys. Bury a house key in a secret spot in the garden and carry a duplicate car key in your wallet, apart from your key ring.

6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down/fall apart "at the worst possible moment."

7. Be prepared to wait. A paperback can make a wait in a post office line almost pleasant.

8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.

9. Plan ahead. Don?t let the gas tank get below one-quarter full; keep a well-stocked "emergency shelf" of home staples; don?t wait until you?re down to your last bus token or postage stamp to buy more; etc.

10. Don?t put up with something that doesn?t work right. If your alarm clock, wallet, shoe laces, windshield wipers ? whatever ? are a constant aggravation, get them fixed or get new ones.

11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport one hour before domestic departures.

12. Eliminate (or restrict) the amount of caffeine in your diet.

13. Always set up contingency plans, "just in case." ("If for some reason either of us is delayed, here?s what we?ll do?" kind of thing. Or, "If we get split up in the shopping center, here?s where we?ll meet.")

14. Relax your standards. The world will not end if the grass doesn?t get mowed this weekend.

15. Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ?em!

16. Ask questions. Taking a few moments to repeat back directions, what someone expects of you, etc., can save hours. (The old "the hurrieder I go, the behinder I get, " idea.)

17. Say "No!" Saying "no" to extra projects, social activities, and invitations you know you don?t have the time or energy for takes practice, self-respect, and a belief that everyone, everyday, needs quiet time to relax and be alone.

18. Unplug your phone. Want to take a long bath, meditate, sleep, or read without interruption? Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in the next hour or so is almost nil.) Or use an answering machine.

19. Turn "needs" into preferences. Our basic physical needs translate into food, water, and keeping warm. Everything else is a preference. Don?t get attached to preferences.

20. Simplify, simplify, simplify?

21. Make friends with non-worriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts.

22. Get up and stretch periodically if your job requires that you sit for extended periods.

23. Wear earplugs. If you need to find quiet at home, pop in some earplugs.

24. Get enough sleep. If necessary, use an alarm clock to remind you to go to bed.

25. Create order out of chaos. Organize your home and workspace so that you always know exactly where things are. Put things away where they belong and you won?t have to go through the stress of losing things.

26. When feeling stressed, most people tend to breathe in short, shallow breaths. When you breathe like this, stale air is not expelled, oxidation of the tissues is incomplete, and muscle tension frequently results. Check your breathing throughout the day, and before, during, and after high-pressure situations. If you find your stomach muscles are knotted and your breathing is shallow, relax all your muscles and take several deep, slow breaths. Note how, when you?re relaxed, both your abdomen and chest expand when you breathe.

27. Writing your thoughts and feelings down (in a journal, or on paper to be thrown away) can help you clarify things and can give you a renewed perspective.

28. Try the following yoga technique whenever you feel the need to relax. Inhale deeply through you nose to the count of eight. Then, with lips puckered, exhale very slowly through your mouth to the count of 16, or for as long as you can. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.

29. Inoculate yourself against a feared event. Example: before speaking in public, take time to go over every part of the experience in your mind. Imagine what you?ll wear, what the audience will look like, how you will present your talk, what the questions will be and how you will answer them, etc. Visualize the experience the way you would have it be. You?ll likely find that when the time comes to make the actual presentation, it will be "old hat" and much of your anxiety will have fled.

30. When the stress of having to get a job done gets in the way of getting the job done, diversion ? a voluntary change in activity and/or environment ? may be just what you need.

31. Talk it out. Discussing your problems with a trusted friend can help clear your mind of confusion so you can concentrate on problem solving.

32. One of the most obvious ways to avoid unnecessary stress is to select an environment (work, home, leisure) which is in line with your personal needs and desires. If you hate desk jobs, don?t accept a job which requires that you sit at a desk all day. If you hate to talk politics, don?t associate with people who love to talk politics, etc.

33. Learn to live one day at a time.

34. Every day, do something you really enjoy.

35. Add an ounce of love to everything you do.

36. Take a hot bath or shower (or a cool one in summertime) to relieve tension.

37. Do something for somebody else.

38. Focus on understanding rather than on being understood; on loving rather than on being loved.

39. Do something that will improve your appearance. Looking better can help you feel better.

40. Schedule a realistic day. Avoid the tendency to schedule back-to-back appointments; allow time between appointments for a breathing spell.

41. Become more flexible. Some things are worth not doing perfectly and some issues are well to compromise upon.

42. Eliminate destructive self-talk: "I?m too old to?," "I?m too fat to?," etc.

43. Use your weekend time for a change of pace. If you work week is slow and patterned, make sure there is action and time for spontaneity built into your weekends. If your work week is fast-paced and full of people and deadlines, seek peace and solitude during your days off. Feel as if you aren?t accomplishing anything at work? Tackle a job on the weekend which you can finish to your satisfaction.

44. "Worry about the pennies and the dollars will take care of themselves." That?s another way of saying: take care of the todays as best you can and the yesterdays and the tomorrows will take care of themselves.

45. Do one thing at a time. When you are with someone, be with that person and with no one or nothing else. When you are busy with a project, concentrate on doing that project and forget about everything else you have to do.

46. Allow yourself time ? everyday ? for privacy, quiet, and introspection.

47. If an especially unpleasant task faces you, do it early in the day and get it over with; then the rest of your day will be free of anxiety.

48. Learn to delegate responsibility to capable others.

49. Dont forget to take a lunch break. Try to get away from your desk or work area in body and mind, even if it?s just for 15 or 20 minutes.

50. Forget about counting to 10. Count to 1,000 before doing something or saying anything that could make matters worse.

51. Have a forgiving view of events and people. Accept the fact that we live in an imperfect world.

52. Have an optimistic view of the world. Believe that most people are doing the best they can.

Stress the Silent Killer

It begins like any other day.

After hours of tossing and turning, you have finally fallen into a fitful sleep when you are jarred awake by the blaring of your alarm clock.

Already feeling depleted before the day begins, you drag yourself out of bed, stagger to the shower and try to shake off the nagging anticipation of another daily grind.

You fly through the kitchen with a hasty good morning, grab your cup of coffee and bark at your 3 year old who is reaching for your arms with oatmeal covered fingers.

She cries, your wife snaps and out the door you run to join the safari just as the sun is rising.

Off you go to take your place in the line with other hunters on the daily trek to capture the prize and bag the "big one."

You negotiate the hunting party by switching lanes and exercising your cunning to creep a few car lengths ahead, all the while ignoring the blaring horns and interesting gestures of the other hunters.

Finally, you drag yourself into your office amid the ringing telephones, beeping fax machines and raucous voices all clamoring for your attention, and jockeying for position to have their request granted first.

Exhausted, you fall into the chair behind your desk when suddenly, panic strikes. You can't breath.

Your chest feels as if someone has placed a heavy weight atop it, even though you are sitting up.

As you gasp for air, your head feels as if it is going to explode and your heart is pounding.

Before you know it everything surrounding you becomes dimmer and dimmer until. . . . . . . .?

If you can relate to all or any portion of the story above, you are a ticking time bomb just waiting to explode.

Yes STRESS is the Silent Killer.

Is it the sole source for heart attack?

No, in fact the jury is still out as to the statistics on just how much of a risk factor for heart disease stress can be.

This comes from the American Heart Association. It IS one of the risk factors, however.

Believe it or not the medical community does know that stress contributes to buildup up plaque in the arteries.

Combine that one bit of knowledge with any of the other risk factors for heart disease and you can count yourself among one of those "ticking time bombs."

The good news is that this is one risk factor that you have control over.

You CAN reduce the risk, and overcome stress before the worst happens.

"Stress The Silent Killer" discusses how to prevent and start dealing with stress in your life.

Learn exactly what stress is and the different stages it can go through before the realization strikes that you'd best get a handle on it.

Investigate the source of YOUR stress and uncover the contributing factors in your daily life.

Explore the warning signs and primary symptoms of stress and how these symptoms are triggered.


Here's a sample that you must know to handle stress:

- How to Prevent Stress from Getting the Best of You
- Stress and Vitamins
- Simple Changes to Overcome Stress in Your Life
- How to Stop Family Stress
- How to Overcome Stress in Your Marriage
- How to Manage Your Money without Stress
- How to do Hobbies to Relieve Stress
- Humor - Learning the Lighter Side of Life
- Life is too short to Fret - Overcoming Your Anger
- Getting Away to Relieve Stress
- Finding More Time - Goal Setting and Time Management
- Getting Rid of Stress with Meditation
- Stress Management Techniques
- How to Manage Your Stress with Alternative Therapy
- Natural Remedies for Stress
- Breathing Techniques
- How to Exercise Away Your Stress - Stress Relief Exercises
- Stress Balls - How They Work


"Stress The Silent Killer" even gives you a "Stress Awareness Diary" for you to determine the contributing triggers of stress in your life.

Use this diary to plot your roadmap to learning how to handle this deadly disease.

Take charge today.

If you or a loved one displays any of the symptoms of stress they need this valuable lifestyle tool.

Don't become a statistic!

Pull the plug on your ticking time bomb and learn to overcome stress before its too late!


Start off in the right direction.....


Your happiness is guaranteed!

Stress the Silent Killer

It begins like any other day.

After hours of tossing and turning, you have finally fallen into a fitful sleep when you are jarred awake by the blaring of your alarm clock.

Already feeling depleted before the day begins, you drag yourself out of bed, stagger to the shower and try to shake off the nagging anticipation of another daily grind.

You fly through the kitchen with a hasty good morning, grab your cup of coffee and bark at your 3 year old who is reaching for your arms with oatmeal covered fingers.

She cries, your wife snaps and out the door you run to join the safari just as the sun is rising.

Off you go to take your place in the line with other hunters on the daily trek to capture the prize and bag the "big one."

You negotiate the hunting party by switching lanes and exercising your cunning to creep a few car lengths ahead, all the while ignoring the blaring horns and interesting gestures of the other hunters.

Finally, you drag yourself into your office amid the ringing telephones, beeping fax machines and raucous voices all clamoring for your attention, and jockeying for position to have their request granted first.

Exhausted, you fall into the chair behind your desk when suddenly, panic strikes. You can't breath.

Your chest feels as if someone has placed a heavy weight atop it, even though you are sitting up.

As you gasp for air, your head feels as if it is going to explode and your heart is pounding.

Before you know it everything surrounding you becomes dimmer and dimmer until. . . . . . . .?

If you can relate to all or any portion of the story above, you are a ticking time bomb just waiting to explode.

Yes STRESS is the Silent Killer.

Is it the sole source for heart attack?

No, in fact the jury is still out as to the statistics on just how much of a risk factor for heart disease stress can be.

This comes from the American Heart Association. It IS one of the risk factors, however.

Believe it or not the medical community does know that stress contributes to buildup up plaque in the arteries.

Combine that one bit of knowledge with any of the other risk factors for heart disease and you can count yourself among one of those "ticking time bombs."

The good news is that this is one risk factor that you have control over.

You CAN reduce the risk, and overcome stress before the worst happens.

"Stress The Silent Killer" discusses how to prevent and start dealing with stress in your life.

Learn exactly what stress is and the different stages it can go through before the realization strikes that you'd best get a handle on it.

Investigate the source of YOUR stress and uncover the contributing factors in your daily life.

Explore the warning signs and primary symptoms of stress and how these symptoms are triggered.


Here's a sample that you must know to handle stress:

- How to Prevent Stress from Getting the Best of You
- Stress and Vitamins
- Simple Changes to Overcome Stress in Your Life
- How to Stop Family Stress
- How to Overcome Stress in Your Marriage
- How to Manage Your Money without Stress
- How to do Hobbies to Relieve Stress
- Humor - Learning the Lighter Side of Life
- Life is too short to Fret - Overcoming Your Anger
- Getting Away to Relieve Stress
- Finding More Time - Goal Setting and Time Management
- Getting Rid of Stress with Meditation
- Stress Management Techniques
- How to Manage Your Stress with Alternative Therapy
- Natural Remedies for Stress
- Breathing Techniques
- How to Exercise Away Your Stress - Stress Relief Exercises
- Stress Balls - How They Work


"Stress The Silent Killer" even gives you a "Stress Awareness Diary" for you to determine the contributing triggers of stress in your life.

Use this diary to plot your roadmap to learning how to handle this deadly disease.

Take charge today.

If you or a loved one displays any of the symptoms of stress they need this valuable lifestyle tool.

Don't become a statistic!

Pull the plug on your ticking time bomb and learn to overcome stress before its too late!


Start off in the right direction.....


Your happiness is guaranteed!

Stress And Anxiety Free Life

I believe that you can win over the stresses and anxieties in your life, without taking any drugs or medicines, depending solely on your own inner resources, and live a fulfilling, productive, and joyous life.

Whatever the levels of tensions and anxieties in your life, you can take steps to take charge in your hands and come out on top of it. Remember, all great things start small. You make up your mind now to start taking small steps to reach your goal of living a spontaneous and full life.

Who, in his or her life, has not experienced worries and anxieties in life? It is indeed essential for your wellbeing. It is the energy that propels you towards taking action.


You face it in all stages of your life...

Stress might be due to some traumatic experience that went through: You have suffered through a violent incident. You have come back from war. You are grieving for the loss of a loved one. You are living in a war torn country. A very close relationship has fallen apart...

At times, though tensions and anxieties becomes too much for you, and you feel its affects on your body, mind, and all aspects of your life.

At such times, it becomes debilitating.

"In the stress of modern life, how little room is left for that most comfortable vanity that whispers in our ears that failures are not faults! Now we are taught from infancy that we must rise or fall upon our own merits; that vigilance wins success, and incapacity means ruin." - Agnes Repplier (1858–1950), U.S. author, social critic. 'On the Benefits of Superstition,' Books and Men (1888).

Effects of constant worrying

...You are not able to take decisions; you are not able to think clearly, you see only the negative sides of the things.

...You suffer from anxiety, get depressed, startle easily, are afraid of loosing control, passing out and are afraid of being alone. You are painfully self-conscious and are overly concerned about what people think about you,.

...You loose sleep, loose appetite, get headaches, feel un-explained pains in the body, feel cold or chilled and are always tired.

..You start smoking too much, consuming alcohol too much or go on un-stoppable shopping sprees.

..You get angry very easily, you find it difficult to control your anger, you get irritated easily, you start neglecting your responsibilities. You avoid going out, meeting people and suffer a loss of confidence.

Yes this is stress: it can do all this and more to you.

According to a survey two thirds of Americans would like to seek help for stress.

You can take control

But if the stress and anxiety are consuming your life and harming you in many subtle and obvious ways, then you have to recognize that the strength to overcome them is also within you. There is no need to take any drug or medicine. So many people have gone through much worse than this and have come out of this as a result of a sheer desire to be able to live an anxiety free and productive life.

Just remember, that your reactions towards stress are conditioned by your perception, which is conditioned by your own personal experiences, by what you have gone through. But, you do have to revise your lessons from time to time – modify some, drop some and learn some new. You grow. Make stress fuel you, not consume you. Whatever led you in will also lead you out.

If you feel overwhelmed with your problems and things seem to be getting out of hand, you must take an expert advice.


"Faith is taking the first step even when you don’t see the whole staircase." ~ Martin Luther King, Jr

Stress And Anxiety Free Life

I believe that you can win over the stresses and anxieties in your life, without taking any drugs or medicines, depending solely on your own inner resources, and live a fulfilling, productive, and joyous life.

Whatever the levels of tensions and anxieties in your life, you can take steps to take charge in your hands and come out on top of it. Remember, all great things start small. You make up your mind now to start taking small steps to reach your goal of living a spontaneous and full life.

Who, in his or her life, has not experienced worries and anxieties in life? It is indeed essential for your wellbeing. It is the energy that propels you towards taking action.


You face it in all stages of your life...

Stress might be due to some traumatic experience that went through: You have suffered through a violent incident. You have come back from war. You are grieving for the loss of a loved one. You are living in a war torn country. A very close relationship has fallen apart...

At times, though tensions and anxieties becomes too much for you, and you feel its affects on your body, mind, and all aspects of your life.

At such times, it becomes debilitating.

"In the stress of modern life, how little room is left for that most comfortable vanity that whispers in our ears that failures are not faults! Now we are taught from infancy that we must rise or fall upon our own merits; that vigilance wins success, and incapacity means ruin." - Agnes Repplier (1858–1950), U.S. author, social critic. 'On the Benefits of Superstition,' Books and Men (1888).

Effects of constant worrying

...You are not able to take decisions; you are not able to think clearly, you see only the negative sides of the things.

...You suffer from anxiety, get depressed, startle easily, are afraid of loosing control, passing out and are afraid of being alone. You are painfully self-conscious and are overly concerned about what people think about you,.

...You loose sleep, loose appetite, get headaches, feel un-explained pains in the body, feel cold or chilled and are always tired.

..You start smoking too much, consuming alcohol too much or go on un-stoppable shopping sprees.

..You get angry very easily, you find it difficult to control your anger, you get irritated easily, you start neglecting your responsibilities. You avoid going out, meeting people and suffer a loss of confidence.

Yes this is stress: it can do all this and more to you.

According to a survey two thirds of Americans would like to seek help for stress.

You can take control

But if the stress and anxiety are consuming your life and harming you in many subtle and obvious ways, then you have to recognize that the strength to overcome them is also within you. There is no need to take any drug or medicine. So many people have gone through much worse than this and have come out of this as a result of a sheer desire to be able to live an anxiety free and productive life.

Just remember, that your reactions towards stress are conditioned by your perception, which is conditioned by your own personal experiences, by what you have gone through. But, you do have to revise your lessons from time to time – modify some, drop some and learn some new. You grow. Make stress fuel you, not consume you. Whatever led you in will also lead you out.

If you feel overwhelmed with your problems and things seem to be getting out of hand, you must take an expert advice.


"Faith is taking the first step even when you don’t see the whole staircase." ~ Martin Luther King, Jr

Improve Your Posture for a Stress Free Life!

Are you worried about looking like a hunchback? Here’s a pain free and effective method for safely assuming a ‘correct’ posture and improving muscle tone.

As a great side benefit, it would improve your self esteem and attitude! You will appear and feel more confident which improves your attitude and mood!


1. Know what good posture is believed to be. Most people think that to “stand up straight” means tensing your back to heave your chest ‘in and up’, and pulling your head back in to your chest. This is not so. The spine has two natural curves that you need to maintain called the ‘double C’ or ‘S’ curves, these are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine. When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like you are leaning forward, and look stupid, but you don’t.

2. Using a mirror, align your ears, shoulders, and hips. [This needs an image] Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight ‘S’. You’ll find that this doesn’t hurt at all. If you do experience pain, look at your side view in a mirror to see if you’re forcing your back into an unnatural position. If so, stop it!


3. Do exercises that strengthen the muscles across your upper back and shoulders. These do not have to be strenuous! Try the following, with or without hand weights:

Align your ears over your shoulders. Raise both arms straight up, alongside your ears. Remember to keep your ears aligned! Bend forearms toward shoulders to touch your shoulder blades. Do 10 repetitions with both arms, then alternate 10 reps for each arm singularly.

Align ears with shoulders. Raise both arms out to sides at shoulder length. Hold for a slow count of ten. Slowly lower arms to sides, counting ten as you lower. Slowly raise arms back to shoulder height, counting to ten as you raise arms. Do ten reps, constantly checking your alignment! If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.

Be a penguin. While you wait for a web page to load, toast to pop, or the microwave to beep, place elbows at your side, and touch your shoulders with your hands. Keeping your hands on your shoulders, and your ears aligned, raise both elbows (count one, two) and lower them back to your waist (count one, two). Do as many reps as your wait allows. You’ll be surprised how much exercise fits into 30 seconds.

4. Do stretches. This can greatly help if you find that you have a sore back or neck after a while.

Tilt (stretch) your head in all four directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling in a circle, as it may cause further strain.

On your hands and knees, curl your back upwards, like a cat, and then the opposite. Think about being able to place a bowl in the hollow of your back.

5. Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy of sleep, and periodically throughout the day helps raise your energy level without a heavy workout.

6. Doing yoga is also excellent for posture. You can take a class or find a good workout video.


Sitting

*Sit in an office chair.
*Align your back with the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods. *Keep your shoulders straight.
*Flex your arms at a 75 to 90 degree angle at the elbows. You may have to adjust the office chair.
*Make sure your neck, back, and heels are all aligned.
*Keep both feet flat on the floor. If there’s a problem with feet reaching the floor *comfortably, a footrest can be used along with the office chair.

Standing

*Stand with weight mostly on the balls of the feet, not with weight on the heels. *Avoid locking your knees.
*Keep feet slightly apart, about shoulder-width.
*Let arms hang naturally down the sides of the body.
*Tuck the chin in a little to keep the head level. Be sure the head is square on top of the neck and spine, not pushed out forward
*Stand straight and tall, with shoulders upright.
*Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried too far forward (anterior head carriage).

Walking

*Keep the head up and eyes looking straight ahead. Avoid pushing your head forward.
*Keep shoulders properly aligned with the rest of the body.
*Carrying Objects
*Always bend at the knees, not the waist.
*Use the large leg and stomach muscles for lifting, not the lower back.
*If necessary, get a supportive belt to help maintain good posture while lifting.
*When carrying a heavy or large object, keep it close to the chest.
*If carrying something with one arm, switch arms frequently.
*When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side.


Driving

*Sit with the back firmly against the seat for proper back support. The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.
*The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Sleeping

*A relatively firm mattress is generally best for proper back support, although individual preference is very important.
Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach.
*Use a pillow to provide proper support and alignment for the head and shoulders.
*Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine.
*If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.


A great side benefit of keeping your head straight, and your ears/shoulders/hips aligned is an improvement in your self-esteem and attitude. If you walk with your head up, you appear more confident, and feel more confident, which improves your attitude and mood, making it easier to walk with your head up.

Improve Your Posture for a Stress Free Life!

Are you worried about looking like a hunchback? Here’s a pain free and effective method for safely assuming a ‘correct’ posture and improving muscle tone.

As a great side benefit, it would improve your self esteem and attitude! You will appear and feel more confident which improves your attitude and mood!


1. Know what good posture is believed to be. Most people think that to “stand up straight” means tensing your back to heave your chest ‘in and up’, and pulling your head back in to your chest. This is not so. The spine has two natural curves that you need to maintain called the ‘double C’ or ‘S’ curves, these are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine. When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like you are leaning forward, and look stupid, but you don’t.

2. Using a mirror, align your ears, shoulders, and hips. [This needs an image] Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight ‘S’. You’ll find that this doesn’t hurt at all. If you do experience pain, look at your side view in a mirror to see if you’re forcing your back into an unnatural position. If so, stop it!


3. Do exercises that strengthen the muscles across your upper back and shoulders. These do not have to be strenuous! Try the following, with or without hand weights:

Align your ears over your shoulders. Raise both arms straight up, alongside your ears. Remember to keep your ears aligned! Bend forearms toward shoulders to touch your shoulder blades. Do 10 repetitions with both arms, then alternate 10 reps for each arm singularly.

Align ears with shoulders. Raise both arms out to sides at shoulder length. Hold for a slow count of ten. Slowly lower arms to sides, counting ten as you lower. Slowly raise arms back to shoulder height, counting to ten as you raise arms. Do ten reps, constantly checking your alignment! If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.

Be a penguin. While you wait for a web page to load, toast to pop, or the microwave to beep, place elbows at your side, and touch your shoulders with your hands. Keeping your hands on your shoulders, and your ears aligned, raise both elbows (count one, two) and lower them back to your waist (count one, two). Do as many reps as your wait allows. You’ll be surprised how much exercise fits into 30 seconds.

4. Do stretches. This can greatly help if you find that you have a sore back or neck after a while.

Tilt (stretch) your head in all four directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling in a circle, as it may cause further strain.

On your hands and knees, curl your back upwards, like a cat, and then the opposite. Think about being able to place a bowl in the hollow of your back.

5. Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy of sleep, and periodically throughout the day helps raise your energy level without a heavy workout.

6. Doing yoga is also excellent for posture. You can take a class or find a good workout video.


Sitting

*Sit in an office chair.
*Align your back with the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods. *Keep your shoulders straight.
*Flex your arms at a 75 to 90 degree angle at the elbows. You may have to adjust the office chair.
*Make sure your neck, back, and heels are all aligned.
*Keep both feet flat on the floor. If there’s a problem with feet reaching the floor *comfortably, a footrest can be used along with the office chair.

Standing

*Stand with weight mostly on the balls of the feet, not with weight on the heels. *Avoid locking your knees.
*Keep feet slightly apart, about shoulder-width.
*Let arms hang naturally down the sides of the body.
*Tuck the chin in a little to keep the head level. Be sure the head is square on top of the neck and spine, not pushed out forward
*Stand straight and tall, with shoulders upright.
*Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried too far forward (anterior head carriage).

Walking

*Keep the head up and eyes looking straight ahead. Avoid pushing your head forward.
*Keep shoulders properly aligned with the rest of the body.
*Carrying Objects
*Always bend at the knees, not the waist.
*Use the large leg and stomach muscles for lifting, not the lower back.
*If necessary, get a supportive belt to help maintain good posture while lifting.
*When carrying a heavy or large object, keep it close to the chest.
*If carrying something with one arm, switch arms frequently.
*When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side.


Driving

*Sit with the back firmly against the seat for proper back support. The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.
*The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Sleeping

*A relatively firm mattress is generally best for proper back support, although individual preference is very important.
Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach.
*Use a pillow to provide proper support and alignment for the head and shoulders.
*Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine.
*If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.


A great side benefit of keeping your head straight, and your ears/shoulders/hips aligned is an improvement in your self-esteem and attitude. If you walk with your head up, you appear more confident, and feel more confident, which improves your attitude and mood, making it easier to walk with your head up.

How can we manage stress?

If we think about the causes of stress, the nature of the stress response, and the negative effects of some types of stress (prolonged, unexpected, or unmanageable stress), several healthy management strategies become clear. A first step in stress management is exercise. You see, since the stress response prepares us to fight or flee, our bodies are primed for action. Unfortunately, however, we usually handle our stresses while sitting at our desk, standing at the watercooler, or behind the wheel stuck in traffic. Exercise on a regular basis helps to turn down the production of stress hormones and neurochemicals. Thus, exercise can help avoid the damage to our health that prolonged stress can cause. In fact, studies have found that exercise is a potent antidepressant, anxiolytic (combats anxiety), and sleeping aid for many people.

For centuries in Eastern religious traditions, the benefits of meditation and other relaxation techniques have been well known. Now, Western medicine and psychology have rediscovered that particular wisdom, translated it into simple nonspiritual methods and scientifically verified its effectiveness. Thus, one or two 20-30 minute meditation sessions a day can have lasting beneficial effects on health. Indeed, advanced meditators can even significantly control their blood pressure and heart rate as well.

Elimination of drug use and no more than moderate alcohol use are important for the successful management of stress. We know that people, when stressed, seek these outlets, but we also know that many of these substances sensitize (make even more responsive) the stress response. As a result, small problems produce big surges of stress chemicals. What's more, these attempts with drugs and alcohol to mask stress often prevent the person from facing the problem directly. Consequently, they are not able to develop effective ways to cope with or eliminate the stress.

In fact, even prescription drugs for anxiety, such as diazepam (Valium), lorazepam (Ativan), or alprazolam (Xanax), can be counterproductive in the same way. Therefore, these medications should only be used cautiously under the strict guidance of a physician. If, however, stress produces a full-blown psychiatric problem, like posttraumatic stress disorder (PTSD), clinical depression, or anxiety disorders, then psychotropic medications, particularly the selective serotonin reuptake inhibitors (SSRIs), are extremely useful. Examples of SSRIs include sertraline (Zoloft), paroxetine (Paxil), or fluoxetine (Prozac).

We know that chronic or uninterrupted stress is very harmful. It is important, therefore, to take breaks and decompress. Take a lunch break and don't talk about work. Take a walk instead of a coffee break. Use weekends to relax, and don't schedule so many events that Monday morning will seem like a relief. Learn your stress signals. Take regular vacations or even long weekends or mental-health days at intervals that you have learned are right for you.

Create predictability in your work and home life as much as possible. Structure and routine in your life can't prevent the unexpected from happening. However, they can provide a comfortable framework from which to respond to the unexpected. Think ahead and try to anticipate the varieties of possibilities, good and bad, that may become realities at work or home. Generate scenarios and response plans. You may find that the "unexpected" really doesn't always come out of the blue. With this kind of preparation, you can turn stress into a positive force to work for your growth and change.

For those who may need help dealing with stress, stress-management counseling in the form of individual or group therapy is offered by various mental-health-care providers. Stress counseling and group discussion therapy have proven to reduce stress symptoms and improve overall health and attitude.

How can we manage stress?

If we think about the causes of stress, the nature of the stress response, and the negative effects of some types of stress (prolonged, unexpected, or unmanageable stress), several healthy management strategies become clear. A first step in stress management is exercise. You see, since the stress response prepares us to fight or flee, our bodies are primed for action. Unfortunately, however, we usually handle our stresses while sitting at our desk, standing at the watercooler, or behind the wheel stuck in traffic. Exercise on a regular basis helps to turn down the production of stress hormones and neurochemicals. Thus, exercise can help avoid the damage to our health that prolonged stress can cause. In fact, studies have found that exercise is a potent antidepressant, anxiolytic (combats anxiety), and sleeping aid for many people.

For centuries in Eastern religious traditions, the benefits of meditation and other relaxation techniques have been well known. Now, Western medicine and psychology have rediscovered that particular wisdom, translated it into simple nonspiritual methods and scientifically verified its effectiveness. Thus, one or two 20-30 minute meditation sessions a day can have lasting beneficial effects on health. Indeed, advanced meditators can even significantly control their blood pressure and heart rate as well.

Elimination of drug use and no more than moderate alcohol use are important for the successful management of stress. We know that people, when stressed, seek these outlets, but we also know that many of these substances sensitize (make even more responsive) the stress response. As a result, small problems produce big surges of stress chemicals. What's more, these attempts with drugs and alcohol to mask stress often prevent the person from facing the problem directly. Consequently, they are not able to develop effective ways to cope with or eliminate the stress.

In fact, even prescription drugs for anxiety, such as diazepam (Valium), lorazepam (Ativan), or alprazolam (Xanax), can be counterproductive in the same way. Therefore, these medications should only be used cautiously under the strict guidance of a physician. If, however, stress produces a full-blown psychiatric problem, like posttraumatic stress disorder (PTSD), clinical depression, or anxiety disorders, then psychotropic medications, particularly the selective serotonin reuptake inhibitors (SSRIs), are extremely useful. Examples of SSRIs include sertraline (Zoloft), paroxetine (Paxil), or fluoxetine (Prozac).

We know that chronic or uninterrupted stress is very harmful. It is important, therefore, to take breaks and decompress. Take a lunch break and don't talk about work. Take a walk instead of a coffee break. Use weekends to relax, and don't schedule so many events that Monday morning will seem like a relief. Learn your stress signals. Take regular vacations or even long weekends or mental-health days at intervals that you have learned are right for you.

Create predictability in your work and home life as much as possible. Structure and routine in your life can't prevent the unexpected from happening. However, they can provide a comfortable framework from which to respond to the unexpected. Think ahead and try to anticipate the varieties of possibilities, good and bad, that may become realities at work or home. Generate scenarios and response plans. You may find that the "unexpected" really doesn't always come out of the blue. With this kind of preparation, you can turn stress into a positive force to work for your growth and change.

For those who may need help dealing with stress, stress-management counseling in the form of individual or group therapy is offered by various mental-health-care providers. Stress counseling and group discussion therapy have proven to reduce stress symptoms and improve overall health and attitude.