PARA PARTICIPAR DEBES CUMPLIR TRES REQUISITOS FUNDAMENTALES:
1. DEBES UNIRTE AL BLOG: CONSULTAS CON OLGA.
2. DEBES SER SEGUIDOR DEL GRUPO EN FACEBOOK: Stop la violencia y el abuso.
3. DEBES DEJARME TU NOMBRE O NICK EN COMENTARIOS, CONCRETAMENTE EN ESTE APARTADO.-
YO QUIERO PARTICIPAR EN EL SORTEO DEL MANUAL "la cadena de los abusos" Y, decir YO QUIERO.
UNA VEZ CUMPLIDOS LOS REQUISITOS ENTRARAS A PARTICIPAR EN EL SORTEO DE ESTE MANUAL, DE SER EL GANADOR O GANADORA SE TE ENVIARA EL MANUAL A LA DIRECCION, QUE DE FORMA PRIVADA ME INDIQUES.
GRACIAS, TE ESPERO, NO DEJES PASAR ESTA OPORTUNIDAD.
domingo, 21 de noviembre de 2010
lunes, 1 de noviembre de 2010
52 PROVEN STRESS REDUCERS (PART IV)
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 your work week is slow and patterned, make sure there is action and time for spontaneity built into your weekends. If yours 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 tangible 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 - foor 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.
ber
48. Learn to delegate responsibility to capable others.
49. Don´t forget to take a luch 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 1000 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.
NATIONAL HEADACHE FOUNDATION
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 your work week is slow and patterned, make sure there is action and time for spontaneity built into your weekends. If yours 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 tangible 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 - foor 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.
ber
48. Learn to delegate responsibility to capable others.
49. Don´t forget to take a luch 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 1000 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.
NATIONAL HEADACHE FOUNDATION
52 PROVEN STRESS REDUCERS (PART III)
28. Try the following yoga technique whenever you feel the need to relax. Inhale deeply your 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. Innoculate 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. Everyday, 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.
NATIONAL HEADACHE FOUNDATION
29. Innoculate 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. Everyday, 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.
NATIONAL HEADACHE FOUNDATION
52 PROVEN STRESS REDUCERS (PART II)
15. Pollyanna-Porewer! For every one thing that goes wrong, there are probably 10 0r 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 every one, everyday needs quiet time to relax and to 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.).
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 nonworriers. 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 reming you to go to bed.
25. Create order out of chaos. Organize your home and workspace so that you always know exactly where 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 lie 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.
NATIONAL HEADACHE FOUNDATION
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 every one, everyday needs quiet time to relax and to 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.).
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 nonworriers. 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 reming you to go to bed.
25. Create order out of chaos. Organize your home and workspace so that you always know exactly where 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 lie 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.
NATIONAL HEADACHE FOUNDATION
52 PROVEN STRESS REDUCERS (PART I)
1. Get up fiteen 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 you memory. Write down appointment times, when to pick up the laundry, when library book are due, etc. (¨The palest ink is better than the most retentive memory. ¨- Old chinese Proverb).
4. Do nothing whic, 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 maintenancce. 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 thank get below one-quarter full, keep a well-stocked ¨emergency shelf ¨of home staples, don´t wait until you´re donw 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. Allwayss 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 meeet. ¨)
14. Relax your standards. The world will not end if the grass doesn´t get moved this weekend.
NATIONAL HEADACHE FOUNDATION
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 you memory. Write down appointment times, when to pick up the laundry, when library book are due, etc. (¨The palest ink is better than the most retentive memory. ¨- Old chinese Proverb).
4. Do nothing whic, 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 maintenancce. 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 thank get below one-quarter full, keep a well-stocked ¨emergency shelf ¨of home staples, don´t wait until you´re donw 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. Allwayss 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 meeet. ¨)
14. Relax your standards. The world will not end if the grass doesn´t get moved this weekend.
NATIONAL HEADACHE FOUNDATION
domingo, 31 de octubre de 2010
DEALING WITH STRESS
Stress is an unavoidable part of life. Everyone experiences stress and everyday small stresses are not harmful. In fact, they are often just stimulating enough to make life enjoyable, or at least interesting.
Some people handle stress well. Others are more negatively influenced by it. They are often driven and ambitious, and put themselves into situations that less driven people tend to avoid. Those who are driven are often said to have type ¨A¨ personalities, and the more relaxed personality is labeled type ¨B¨.
A study was done at the University of Washington Medical School that scientifically rated stressful situations by their negative effects on the physical and mental health of persons. Rated highest is the death of a spouse, and divorce next, followed by other stressful circumstancces such as marriage, personal illness, etc. They found that the larger the number of these situations that are experienced by a person, the higher the chance of illness.
Dr. Hans Selye, stress expert and author of Stress without Distress, says that is not stress that is harmful...it is distress. Distress occurs when emotional stress is prolonged and not dealt with in a positive way. The physical and emotional state that results from distress can lead to illness. The less serious conditions that are stress-related are fatigue, headache, heartburn, indigestion, insomnia, and even hair loss. The more serious conditions and diseases are acicosis, backache, cancer, Crohn´s disease, depression, diarrhea, diverticulosis, hypertension, impotence, migraine headaches, pancreatic disease, and ulcers.
When faced with a high degree of stress, the body reacts this way: digestion shuts off and reart rate increases, with a resulting increase in blood pressure and breathing. Fats and sugars are released from stores in the body, cholesterol levels rise, and the bloog prepares for clotthing (necessary in case of injury) by changing in composition. In primitive times, these changes in the body prepared man to flee or fight. Now we rarely use this response. A state of continual stress eventually tires the body, weakens the immune system, creates states of hypertension, raises cholesterol levels, and initiates conditions such as headaches, pains, sleeplessness, indigestion, and depression, which can turn into much more serious problems.
What should you do about stress? There are many different ways to relieve stress: choose the ones that work best for you. The following is a list of suggestions.
1. Physical activity can clear your mind and keep stress under control. Some people like to run or walk by themselves; others prefer team sports such as basketball or soccer. Any type of exercise will do the trick, if a regular exercise program is followed. Exercising once a month will not do much to relieve stress.
2. Some people find that meditation helps them relax and handle stress.
3. Try to rest and to get enoungh sleep. This may be difficult, because stress often keeps you up at night, although there are some people who welcome sleep as an escape. The less sleep you get, the more stressful you will feel, and the higher your chance of becoming ill will be, because your immune system will weaken.
4. Deep breathing is good and can be done when you are faced with a stressful situation at home, at work, while in your car, or elsewhere.
5. Take a day off - that´s what weekends are for ! Take a drive or go to the beach. If you prefer, stay home and work in the yard or read. Try to control your thoughts during this time so that you don´t think about work or whatever probles are causing the stress.
6. Hobbies are great for relieving stress. What do you enjoy doing? Take the time to do it and enjoy yourself. Don´t feel guilty for spending time and money ddoing something for yourself! your health is worth it. Try not to take life so seriously. Learn to laugh if you cannot handle the stress, you may need professional help. There is nothing wrong with resorting th therapy to help you handle your problems. It is often enlightening to talk about your problems with someone who can remain totally objective.
Avoid caffeine, which aggravates stress, and smoking, alcohol, and drugs. While drugs and alcohol may offer temporary relief from stress, the stressor is still there the next day, and your health suffers with their use. Remember, there is no escape from stress. You must..and cann..learn to handlee it.
One of the most important ways that anyone can remain in good health during stressful times is by following a correct diet. Along with avoiding caffeine and alcohol, you should also stay away from sugar, white flour products, preserved meats, and heavy spices and seasonings. Do not eat junk foods! A good diet will give you the strength you need and keep your nervous system and immune system in great shape.
Some people handle stress well. Others are more negatively influenced by it. They are often driven and ambitious, and put themselves into situations that less driven people tend to avoid. Those who are driven are often said to have type ¨A¨ personalities, and the more relaxed personality is labeled type ¨B¨.
A study was done at the University of Washington Medical School that scientifically rated stressful situations by their negative effects on the physical and mental health of persons. Rated highest is the death of a spouse, and divorce next, followed by other stressful circumstancces such as marriage, personal illness, etc. They found that the larger the number of these situations that are experienced by a person, the higher the chance of illness.
Dr. Hans Selye, stress expert and author of Stress without Distress, says that is not stress that is harmful...it is distress. Distress occurs when emotional stress is prolonged and not dealt with in a positive way. The physical and emotional state that results from distress can lead to illness. The less serious conditions that are stress-related are fatigue, headache, heartburn, indigestion, insomnia, and even hair loss. The more serious conditions and diseases are acicosis, backache, cancer, Crohn´s disease, depression, diarrhea, diverticulosis, hypertension, impotence, migraine headaches, pancreatic disease, and ulcers.
When faced with a high degree of stress, the body reacts this way: digestion shuts off and reart rate increases, with a resulting increase in blood pressure and breathing. Fats and sugars are released from stores in the body, cholesterol levels rise, and the bloog prepares for clotthing (necessary in case of injury) by changing in composition. In primitive times, these changes in the body prepared man to flee or fight. Now we rarely use this response. A state of continual stress eventually tires the body, weakens the immune system, creates states of hypertension, raises cholesterol levels, and initiates conditions such as headaches, pains, sleeplessness, indigestion, and depression, which can turn into much more serious problems.
What should you do about stress? There are many different ways to relieve stress: choose the ones that work best for you. The following is a list of suggestions.
1. Physical activity can clear your mind and keep stress under control. Some people like to run or walk by themselves; others prefer team sports such as basketball or soccer. Any type of exercise will do the trick, if a regular exercise program is followed. Exercising once a month will not do much to relieve stress.
2. Some people find that meditation helps them relax and handle stress.
3. Try to rest and to get enoungh sleep. This may be difficult, because stress often keeps you up at night, although there are some people who welcome sleep as an escape. The less sleep you get, the more stressful you will feel, and the higher your chance of becoming ill will be, because your immune system will weaken.
4. Deep breathing is good and can be done when you are faced with a stressful situation at home, at work, while in your car, or elsewhere.
5. Take a day off - that´s what weekends are for ! Take a drive or go to the beach. If you prefer, stay home and work in the yard or read. Try to control your thoughts during this time so that you don´t think about work or whatever probles are causing the stress.
6. Hobbies are great for relieving stress. What do you enjoy doing? Take the time to do it and enjoy yourself. Don´t feel guilty for spending time and money ddoing something for yourself! your health is worth it. Try not to take life so seriously. Learn to laugh if you cannot handle the stress, you may need professional help. There is nothing wrong with resorting th therapy to help you handle your problems. It is often enlightening to talk about your problems with someone who can remain totally objective.
Avoid caffeine, which aggravates stress, and smoking, alcohol, and drugs. While drugs and alcohol may offer temporary relief from stress, the stressor is still there the next day, and your health suffers with their use. Remember, there is no escape from stress. You must..and cann..learn to handlee it.
One of the most important ways that anyone can remain in good health during stressful times is by following a correct diet. Along with avoiding caffeine and alcohol, you should also stay away from sugar, white flour products, preserved meats, and heavy spices and seasonings. Do not eat junk foods! A good diet will give you the strength you need and keep your nervous system and immune system in great shape.
jueves, 28 de octubre de 2010
VACIO EXISTENCIAL
A veces muchos no podemos entender porque los jovenes o la personas entran en el mundo de las drogas, el alcoholismo... no podemos entender porque las personas actuan de determinada manera haciendose incluso daño asi mismo.....
A menudo detrás de ciertos sentimientos, detrás de ciertos actos existe un problema emocional, el ser consciene de ello puede ayudarnos a mejorar....como en todos los diagnósticos cuanto antes es detectado mejor pronóstico.
Os paso el link del video que esta en youtube y por favor no lo ignoreis el conocer de estos sintomas puede mejorar la vida de muchos.
http://www.youtube.com/watch?v=N_VmR1-WQzM&feature=related
A menudo detrás de ciertos sentimientos, detrás de ciertos actos existe un problema emocional, el ser consciene de ello puede ayudarnos a mejorar....como en todos los diagnósticos cuanto antes es detectado mejor pronóstico.
Os paso el link del video que esta en youtube y por favor no lo ignoreis el conocer de estos sintomas puede mejorar la vida de muchos.
http://www.youtube.com/watch?v=N_VmR1-WQzM&feature=related
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