Being an Indian citizen, lived in other parts of the world and is settled now in my country, I feel like I should share my ideas here,that will help out my Brothers and Sisters. There are lot of my bros and sis, who are still working hard for pea nuts, even after being highly talented and smart enough to handle better situations.
The foremost thing I would like to tell you is that, if you guys are really comfortable with your job up to a certain extend,dont leave it at the current point of time. While your job is on, do start saving money from the monthly salary. After certain years you will have enough money to start a business. At the same point of time, your salary will be increased and you will be in a much better position in the company comapring to tha years back. Together with these growth, you also have enough balance in your bank account.
This is the right time to invest in some small scale business that gives youwhatever returns. ( remember you are not going to leave the job) , after passing one year like this, investigate the scenario and judge the future rightly. Now if the ball is in your court, resign the job and get fully involved in the business. See today you are a businessman..
Tuesday, May 5, 2009
Stress, Anxiety & Exercise
My dear Friend, Stress is an inevitable part of life. Seven out of ten adults in the United States say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives, according to the most recent ADAA survey on stress and anxiety disorders.
It’s impossible to eliminate stress, but you can learn to manage it, and most people usually do. According to a recent online poll some 14 percent of people make use of regular exercise to cope with stress. Others reported talking to friends or family (18 percent); sleeping (17 percent); watching movies or TV (14 percent), as well as eating (14 percent) and listening to music (13 percent).
While all of these are well-known coping techniques, exercise may be the one most recommended by health care professionals. And among ADAA poll takers who exercise, a healthy percentage is already on the right track: Walking (29 percent), running (20 percent), and yoga (11 percent) are their preferred strategies.
Exercising Body and MindThe physical benefits of exercise—improving physical condition and fighting disease—have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. Conversely, if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
Relationship of Exercise to Anxiety DisordersStress and anxiety are a normal part of life, but anxiety disorders, which affect 40 million adults, are the most common psychiatric illnesses in the U.S.—and they are on the increase. The benefits of exercise may well extend beyond stress relief to improving anxiety and related disorders.
Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout. Some studies show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache.
Science has also provided some evidence that physically active people have lower rates of anxiety and depression than sedentary people. Exercise may improve mental health by helping the brain cope better with stress. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.
Exercise as Part of Therapy According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.
That's why exercise is an integral part of every treatment program recommended by ADAA President and CEO Jerilyn Ross, MA, LICSW. “It's one of the first things I tell patients, whether they are suffering from an anxiety disorder or trying to cope with everyday stress,” she says. “People may feel powerless in terms of home life, finances, or politics, but they're in control when they exercise.”
Although exercise has a positive effect on most people, some recent studies show that exercise may not have a positive effect on anxiety or depression for some people or may not make a strong impact on some individuals’ long-term mental health. Like all forms of therapy, the effect can vary: Some people may respond positively, others may find it doesn’t improve their mood much, and some may experience only a modest short-term benefit. Nonetheless, researchers say that the beneficial effects of exercise on physical health are not in dispute, and patients should be encouraged to stay physically active.
Fitness Tips: Stay Healthy, Manage StressThe most recent federal lines for adults recommend at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
If you have an exercise program already, keep up the good work. If not, here are tips to get you started.
5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
More Anti-Stress Tips
Take a time-out. Practice yoga, listen to music, volunteer, or get a massage. Stepping back from the problem lets you clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Do your best instead of trying to be perfect. Perfection isn't always possible, so be proud of however close you get.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Take deep breaths. Inhale and exhale slowly.
Count to 10 slowly. Repeat, and count to 20 if necessary.
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and then look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician and therapist for professional help.
It’s impossible to eliminate stress, but you can learn to manage it, and most people usually do. According to a recent online poll some 14 percent of people make use of regular exercise to cope with stress. Others reported talking to friends or family (18 percent); sleeping (17 percent); watching movies or TV (14 percent), as well as eating (14 percent) and listening to music (13 percent).
While all of these are well-known coping techniques, exercise may be the one most recommended by health care professionals. And among ADAA poll takers who exercise, a healthy percentage is already on the right track: Walking (29 percent), running (20 percent), and yoga (11 percent) are their preferred strategies.
Exercising Body and MindThe physical benefits of exercise—improving physical condition and fighting disease—have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. Conversely, if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
Relationship of Exercise to Anxiety DisordersStress and anxiety are a normal part of life, but anxiety disorders, which affect 40 million adults, are the most common psychiatric illnesses in the U.S.—and they are on the increase. The benefits of exercise may well extend beyond stress relief to improving anxiety and related disorders.
Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout. Some studies show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache.
Science has also provided some evidence that physically active people have lower rates of anxiety and depression than sedentary people. Exercise may improve mental health by helping the brain cope better with stress. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.
Exercise as Part of Therapy According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time.
That's why exercise is an integral part of every treatment program recommended by ADAA President and CEO Jerilyn Ross, MA, LICSW. “It's one of the first things I tell patients, whether they are suffering from an anxiety disorder or trying to cope with everyday stress,” she says. “People may feel powerless in terms of home life, finances, or politics, but they're in control when they exercise.”
Although exercise has a positive effect on most people, some recent studies show that exercise may not have a positive effect on anxiety or depression for some people or may not make a strong impact on some individuals’ long-term mental health. Like all forms of therapy, the effect can vary: Some people may respond positively, others may find it doesn’t improve their mood much, and some may experience only a modest short-term benefit. Nonetheless, researchers say that the beneficial effects of exercise on physical health are not in dispute, and patients should be encouraged to stay physically active.
Fitness Tips: Stay Healthy, Manage StressThe most recent federal lines for adults recommend at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
If you have an exercise program already, keep up the good work. If not, here are tips to get you started.
5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
More Anti-Stress Tips
Take a time-out. Practice yoga, listen to music, volunteer, or get a massage. Stepping back from the problem lets you clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Do your best instead of trying to be perfect. Perfection isn't always possible, so be proud of however close you get.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Take deep breaths. Inhale and exhale slowly.
Count to 10 slowly. Repeat, and count to 20 if necessary.
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and then look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician and therapist for professional help.
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