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    Meditative Wisdom Blog

    Finding Inner Peace with Meditation

    Finding Inner Peace with Meditation

     

    If there is a mental practice that has stood the test of time to reduce stress and worry - it is none other than meditation.

    A type of meditation known as mindful meditation has done a good job in proving itself quite effective in reducing stress over time.

    It is proven to improve attention, cognitive performance, and increase the gray matter density in the brain.

    As per the latest studies, a little bit of mindful meditation practice on a daily basis would go a long way. It helps quiet your mind in stressful situations. A quiet mind will not worry about the past or become anxious about the future. It will just rest in the present moment.

    When your mind is at rest in the present moment, there is no way for stress or worry to disturb your peace. This is how meditation will help reduce your stress drastically.

    Although meditation is still not mainstream, there are many people who practice it. And, they get the many benefits that meditation offers.

    Mindful meditation is not difficult to practice. It involves sitting comfortably and focusing your attention on the breath. Once your mind becomes calmer, you need to bring your attention to the present moment without drifting to concerns about the past or future.

    Researchers from the Johns Hopkins University in Baltimore, MD have conducted over 19,000 meditation studies. Their findings were later published in the JAMA Internal Medicine which says that mindful meditation can help ease psychological stresses such as anxiety, pain, and depression.

    Dr. Elizabeth Hoge, who is a psychiatrist at the Massachusetts General Hospital, states that mindful meditation makes perfect sense when it comes to treating anxiety and depression.

    In fact, people suffering from stress or worry often do not recognize or know how to get away from obsessive thoughts and see these thoughts for what they are - just repeating thought patterns that have no value. This is where mindful meditation comes in handy.

    Just because a thought repeats itself over and over, doesn't mean that you need to follow that thought if it is not serving you.

    Mindful meditation will train a person to be in the present moment. The practice will show you how to distance yourself from unproductive thoughts that repeat without any purpose.

    You need not get involved in these thought patterns. In fact, you can simply acknowledge these thoughts and let them go.

    Mindfulness is described as a practice of paying attention to the present moment curiously, purposely and without any judgment. It takes your mind away from the past troubles and future worries.

    When your mind is in the present moment, you will not have worry or stress. You can become stress and worry-free quite easily with a regular meditation practice.

    A report published in the Journal of Health Psychology reveals that mindful meditation is not only associated with low-stress levels but linked to decreased levels of stress hormone - cortisol.

    Mindful meditation will help us see beyond the colored glasses when we need to objectively analyze ourselves. It helps you see the reality as it is without any colored glasses. It lets you get to know your true self more closely.

    When you are not fighting yourself, you can accept yourself just the way you are. Accepting oneself with all his or her flaws is one of the most important things to reduce stress and worry in your life.

    What might look like an unhealthy stressful situation to one person can become a bracing challenge for another. In fact, stress is not a set of external circumstances as most of you would like to think.

    It is, in fact, your response to those circumstances. It is all about how you respond to certain challenges in your life. If you are not that good at dealing with stress, you can easily learn new coping behaviors in order to live in a more balanced way.

    An important thing to remember when managing stress is to break it down into separate parts. Each part will have different causes and different solutions. Taking personal responsibility is one way to deal with stress effectively.

    There are things within our control and things that are outside of our control. Either way, we still have control over how we respond to both of those types of situations.

    Although it may seem counter-intuitive, an individual is responsible for generating his/her own stress responses. However, it is much easier to blame your stress on outside events that are beyond your control. Many of us continue to do this without realizing the stressful effect it has on us.

    The only way to alter your stress response is to take responsibility for your own stress.

    This helps you take back the power that you project on outside circumstances. You begin to understand that you are powerful and responsible for your stress. This is where meditation comes in handy.

    Meditation involves taking responsibility for your mental states. It trains a person to alter his or her responses to outside circumstances. There is a lot that meditation can do when it comes to dealing with stress.

    Cultivating the skill of mindfulness is important when dealing with stress and worry. It helps us become aware of certain patterns that our mind and emotions give rise to. This includes the patterns of response that most of us see as stress.

    We can become aware of how we blow things out of proportion in our minds. These responses add to our woes in the long run. This is how we build unnecessary stress in our day to day life.

    You can become aware of how you indulge in anxious thoughts when you are mindful. Once we are aware of these unnecessary mental activities, we are in a better position to do something about it.

    When you are aware of your mental patterns, you have a choice to act in a different way. With awareness comes choice. When you are not aware of your mental patterns, you have no choice over how you act in that particular situation.

    Meditation helps you become more aware of how to make the correct choices which will lead to outcomes that are more supportive of your growth. This is the importance of meditation to reduce stress and worry in our life.

    Relaxation techniques can help you let go of unhealthy emotional states which can lead to the arising of physical tensions.

    Meditation is one of the best ways to relax your body.

    Changing your breathing and posture has a positive effect on your mental state at that particular moment. Meditation helps a person quickly identify and work with mental states of worry and stress.

    This helps a person experience these states less often and experience other positive mental states more often. All these can help you reduce stress and worry in the long run.

    Mindful meditation is not the only discipline that is important to deal with stress and worry. There are many other effective meditation practices for this purpose.

    In fact, meditation is just an umbrella term used to describe a relaxed state of being. There are many other meditation methods that will help you achieve the same goal of reducing your stress and worry.

    Guided meditation or guided imagery or visualization is another effective technique in this regard. You form mental images of places and situations that you find relaxing. You need to use as many senses as possible when performing visualization techniques. Use senses such as smell, sight, sound, texture, and hearing for this purpose.

    Mantra meditation is another effective meditation method that helps to calm your mind. Here, you need to keep on repeating a calming word silently. It will prevent distraction thoughts and reduce the stress in your mind.

    Tai chi, Qi gong, Transcendental meditation, and yoga are some of the other types of meditation practice that will help you reduce stress and worry quite effectively.

    Watching your thoughts and not becoming engaged in them is probably the biggest part of the practice.

    Although it might be difficult at the beginning, you will get the hang of it when you practice it on a daily basis. This is why you need to allocate at least 10-15 minutes a day to develop your meditation skills. This is the best way to reduce your stress and worry in the long run.

    The Many Benefits of Yoga

    The Many Benefits of Yoga

     

    Science is finally catching up on the many benefits of yoga. A recent study compared the amino acid - GABA - in individuals who practice yoga regularly. The levels were significantly higher for yoga practitioners compared to individuals who walk on a regular basis.

    This amino acid (GABA) is essential for a well-functioning central nervous system and brain. The amino acid will promote a feeling of calmness inside your body. A low GABA level is a major cause of stress, anxiety, and depression.

    Yoga also has many other documented benefits such as an enhanced immune system, insulin secretion, and energy metabolism. Insulin is important for the production of serotonin. It not only regulates sugar but helps stimulate the production of serotonin too.

    One of the many reasons Yoga can be so effective is because it can help release tension and lower the cortisol levels in your body. When a person is stressed out, he or she has an elevated level of stress hormone - cortisol.

    By practicing yoga, you will also help to improve your posture, which will also have a positive effect on your mood.

    There is a physiological connection between posture and mood. When your lungs and heart become lifted, you are in a position to breathe more deeply, and the thoracic spine begins to elongate, thus improving your posture and mood.

    Although these are simple things, they can have a great impact on your physiological and mental state.

    Yoga also teaches an individual the art of self-study. Whether you want to improve your physical or mental state or want to improve any other part of your life, yoga will teach you how to deal with these situations without any stress or anxiety.

    So, you can see that yoga has a lot to offer.

    Below are some simple yoga poses that will offer the best physical and mental health benefits to you. These poses can help you to reduce stress, anxiety, and depression in the long run.

    Yoga Poses For Stress Relief

    1.) Standing Forward Bend - This pose will help improve upper body circulation while calming and energizing your body.

    • Stand with your feet parallel to the ground.
    • The hip should be width apart and toes pointing forward.
    • Breathe in while stretching your spine upwards.
    • Your arms should be straight above the head with palms facing in.
    • As you breathe out, extend the body and hips forward while bending from your hips.
    • Try to bring your hands towards the floor.
    • If they are unable to touch the ground, make sure they, at least, touch your legs.
    • The body should be very close to the front of your thighs in this position.

    2.) Extended Puppy Pose - This pose is a cross between a child's pose and a downward facing dog's pose. It will help release tension in your upper body while lengthening your spine. It will calm your mind as a result.

    • You need to begin on all fours.
    • Make sure you stretch your hands far enough so that you can drop the chest towards the floor.
    • Your arms should be straight at this point.
    • The hips should be rested on your knees while the arms should be shoulder width apart.
    • Place the forehead on the floor and pull the hips back towards the heels.
    • Hold this position for 1-2 minutes for best results.

    3.) Child's Pose - This is a very calming pose. It will help quiet the mind and reduce stress and anxiety at the same time. It gently stretches your back which is great for the nervous and lymphatic systems too. Regular practice of this pose will teach you to consciously explore your breath.

    • Start in a kneeling position.
    • Drop the buttocks on your heels as you stretch the body and arms down and forward.
    • Hold this position for a few minutes, as it feels comfortable for you.

    4.) Bridge Pose - This is another beneficial yoga pose that may help you relieve stress and anxiety quite effectively. This pose will stretch your neck, spine, hip, and chest. It improves the circulation in these areas. It will calm the brain and central nervous system. The position may also stimulate the abdominal organs, thyroid glands, and lungs. Help relieve the symptoms of menopause. Reduce fatigue, insomnia, and tiredness. It may even relieve symptoms of asthma and high blood pressure.

    • Lie flat on the back with arms at your sides.
    • Your palms should be down.
    • Bend the knees and place your feet flat on the floor.
    • Keep the feet hip width apart.
    • They should be parallel to each other.
    • Now press the upper arms and feet to the floor and begin to lift your hips towards the ceiling.
    • The weight of your body should be distributed equally inside and outside of your feet.
    • Now, make sure you move the chest towards your chin.
    • Keep the knees over the ankles.
    • The buttocks should be firm but not clasped.
    • Try to lift the hips as high as possible, but within your comfort level.
    • Hold the position for 5-15 breaths.

    Conclusion

    Yoga is considered one of the best techniques to relieve stress and is easy enough that most people can do it. Just make sure to go at your own pace and not to overextend yourself.

    You may want to give the above poses a try and see if you feel less stress or anxiety afterward.

    It can be quite helpful to go a yoga class in your area, so that the instructor can help guide you more effectively. There are also many videos on Youtube that can show you the correct alignment of each pose.

    Using Yoga To Find Serenity

    Using Yoga To Find Serenity

     

    Yoga, known as a practice involving the mind and the body, is considered to be one of many integrative and complementary types of health approaches.

    Yoga combines mental and physical disciplines that can assist in achieving peacefulness in the mind and the body.

    These techniques are designed to assist you in managing anxiety and stress as well as relaxing.

    Yoga consists of many styles, intensities and forms. One of the yoga styles known as Hatha yoga has been suggested as the ideal choice related to stress management.

    In addition this style is one of the more common techniques and many beginners enjoy the easier movements and slower pace.

    However, just about any person is able to benefit from just about any style, and it is rather based on personal preferences.

    Main Components of a Typical Yoga Class

    Poses

    The yoga poses that are also known as postures include a series in movements that are designed to promote flexibility and strength.

    These poses include completely relaxed poses on the floor onto the more difficult postures which can stretch one to their physical limits.

    Breathing

    Controlled breathing forms a vital portion of yoga. These techniques used in yoga teach you to control your breathing in order to quiet the mind and control the body.

    Relaxation Or Meditation

    Yoga can incorporate relaxation and meditation. These meditation methods are used to teach you to be more aware and mindful of your present moments avoiding judgment.

    The Benefits Of Using Yoga For Stress Relief

    The advantages of different physical activities for physical, emotional and mental health are very prevalent and well-recognized.

    Yoga is known as one of the most dated structured-methods used to relieve stress.

    Today certain companies even implement what is known as Corporate Yoga Fitness programs in order to improve the overall well-being of their employees.

    When considering the fact that there is an improvement on employee attendance, increased morale and reduced stress, the outlook on the benefits among employees, these corporate Yoga programs are inexpensive and usually employees become more than willing to pay towards these classes.

    While the stereotypical type in the majority of a decision-makers minds in a business may be a filled room of participants that breathe and move as one, these methods are very personalized and the exercises are tailored to each individual that is searching for a way to reduce stress.

    One of the key factors related to yoga would have to be controlled breathing for each yoga posture or pose.

    When it comes to erratic-breathing patterns, they are typically accompanied with a physical response to a stressful situation.

    Therefore learning to control or master these physical responses have the ability to alleviate stress found in tense situations.

    For these individuals that experience what is known as chronic anxiety, learning to gain control over breathing involves an important part in obtaining control to many other factors.

    Yoga also promotes positive self-awareness which is associated with each individual muscle.

    Most individuals are typically not aware of the extent of their muscle tension. In most cases this muscle tension when left untreated has the ability to result in persistent pain, aches along with emotional agitation.

    This muscle tension can be described as trapped up energy that is dying to be utilized.

    Hatha along with other yoga forms were created with the intention to constructively release energy.

    Yogic awareness, strengthening, relaxing and stretching the muscles allows the participant to locate problem areas and exercising emotional, physical and mental control using accuracy.

    It is suggested that individuals who participate regularly in structured types of yoga sessions all have a lowered level of cortisol.

    Cortisol is described as the way the body responds to stress. An increase in self-confidence is also associated with stress levels that are diminished and a host of aspects in yoga are associated with increasing self-confidence.

    Participants who regularly attend yoga sessions note improved balance, improved stamina, increased flexibility and an increase in muscle strength.

    These specific measures related to self-development have a direct effect on stress relief.

    Many photographs often give the idea that yoga involves holding a posture or a pose for an extended period of time.

    This may be true for some of the styles like Iyengar and Restorative Yoga. But, there are many other yoga forms that often leave the participants dripping with sweat.

    Vigorous physical exercise have a direct impact on relieving stress and a few forms such as Hot, Power, Flow and Vinyasa are described as extremely intense workouts on a physical level.

    In India, many individuals have participated and enjoy the real benefits related to yoga for the purposes of stress relief over hundreds of years.

    Today all over the world, individuals from all walks of life enjoy the spiritual, emotional, mental as well as physical benefits found in the yoga styles of India.

    Whether deciding on a class or wanting to do yoga alone, the advantages of yoga are described as endless.

    Choosing The Best Yoga Style

    When you are new to the art of yoga, you are offered with various options. However, every style of this ancient practice will assist in improving your balance, flexibility and strength.

    In addition, each style is designed to release any tension present in the body, assist in relaxing as well as quiet the mind.

    In order to gain the ultimate benefits, it is advisable to select the yoga style that will coordinate with your specific fitness level, including your goals and your personality.

    Below are a few yoga types to help you make an informed decision.

    Ashtanga Yoga

    This yoga style is described as challenging and involves a series of non-stop yoga poses, The Ashtanga yoga uses specialized breathing techniques that is described as assisting to focus your mind as well as controlling the breathing flow throughout the body.

    Bikram Yoga

    Also described as a challenging style, these sessions include doing a sequence that consists of 26 yoga postures in a room that is over 100 degrees. It is advisable to check with a doctor for any types of medical conditions before beginning with this “hot” form of yoga.

    Hatha Yoga

    This form of yoga is described as gentle and involves different styles of yoga combined resulting in a simplistic class that’s ideal for the beginners that are just starting out on learning about the basic poses.

    Iyengar Yoga

    This yoga type is slow-paced and detail-oriented and also suggested for any beginners. These sessions allow the participants to make use of pillow-like bolsters, blocks, belts and props in order to get into the correct pose and alignment.

    Other similar type styles include Viniyoga and Anusara yoga.

    Kripalu Yoga

    This style of yoga is gentle and starts off with very slow movements that progress onto 3 levels of a deeper body and mind awareness technique.

    Kundalini Yoga

    This yoga type has been described as a more philosophical and spiritual approach when compared to the other types of yoga styles. The Kundalini classes for yoga will involve chanting, specific types of breathing techniques, deep meditation and yoga poses or postures.

    Power Yoga

    Has been described as exciting yet extremely challenging and is also known as the most athletic type yoga form. Based on the Ashtanga poses of sequence, the Power yoga is used to build up upper-body strength including accurate balance and flexibility.

    These sessions include flowing from one posture into another.

    Conclusion

    Yoga is based on both stationary and moving poses that are combined with the correct breathing patterns.

    Over and above the reduction of stress and anxiety, yoga is also used for the purpose of improving stamina, balance and strength.

    Practiced on a regular basis and eventually mastered, it can be used to improve relaxation responses in daily life situations.

    Due to the fact that injuries can occur in just about any type of physical exercise class, especially when the yoga positions are done in the correct manner. It is advisable to learn the moves by attending a class or even hiring a teacher or private tutor.

    The other method of learning can include using a video and following the instructions as provided in the video.

    Even though the majority of the yoga classes are concluded with relaxation poses. The classes that focus on gentle stretching, deep breathing and steady and slow movements are the ideal methods for a reduction in stress levels.

    Yoga is a truly rewarding way for individuals to reduce stress, build their self-confidence and truly learn the meaning of relaxation and serenity.

     

    Top 10 Feng Shui Secrets For Finding Calm

    Top 10 Feng Shui Secrets For Finding Calm

     
    What is Feng Shui?

    Feng Shui is the ancient Chinese art of adapting your environment to promote health, wealth and well being. The principle aim is to allow human beings to live in peace and harmony with their surroundings.

    The principles can also be adapted to address other issues in an individual's life. The most prominent issue being presented to Feng Shui experts being stress reduction.

    The following are the top 10 Feng Shui techniques that can be used to reduce stress in the home or office.

    1. Eliminate The Clutter

    Clutter is one of the primary causes of a stressful environment. Clutter makes it difficult to find what you are looking for or could simply prevent you from moving freely and easily through the various spaces in your home.

    Clutter doesn't necessarily need to be visible and messy or unorganized cupboards, closets and other storage areas can also contribute to stress.

    You can opt to declutter one specific area or space at a time or dedicate entire days or a weekend to decluttering your entire home or office.

    It is advisable to start with the bedroom and move your way through the rest of the house.

    Decluttering is about clearing out what you don't need or use as well as organizing items that have some kind of value, whether personal or monetary.

    If you do not have good decluttering or organizational skills, you may want to find an organization expert to assist you.

    2. Take Command

    In any room or space, facing the door puts you in a command position which helps reduce stress in the following ways:

    • Allows you to see both opportunity and danger coming your way.
    • Prevents the need to continuously turn your head or look around to see what is happening behind or around you.
    • Helps you avoid bad chi flowing in through the doorway and stops good chi from flowing out.
    • Contributes to a feeling of safety and security.
    • Help you take charge of your surroundings.

    To take the command position, simply place the furniture item that is for sitting or sleeping facing the door. This is most important in a lounge area where the couch normally faces the television rather than the doorway.

    3. The Five Elements

    There are five basic elements that need to be included in a room for the ultimate balance and to relieve stress. These five elements include:

    • Wood signifies growth and renewal and can be introduced with live plants, vertical stripes or even pictures or images of plant-life.
    • Metal, the purest element, signifies completion and is best used in a circular form.
    • Earth brings stability to an environment and nourishes. Earth tones and square shapes are the best way to bring this element into a space.
    • Fire is all about passion and emotion and is brought into a room through good lighting and triangular shapes.
    • Water, both still and flowing, promotes inner depth and communication respectively.

    These five elements should be brought into the home more or less depending on the different seasons.

    4. The Bagua

    The Feng Shui Bagua Map can be applied to any space to address specific issues in your life.

    Identifying the areas in your life that could use some help and then placing these in the map will help determine the best ways to transfer good chi or energy to the needed places.

    Think about your emotional, physical and mental state and determine where you are in pain or where you feel distress.

    Health should always be placed in the prime position in the middle of the Bagua Map. As stress is directly related to your health, this is an important aspect to alleviate stress.

    However, stress also affects the mental and emotional state so the entire map needs to be taken into account.

    It is recommended to get a Feng Shui expert to assist you with the use of a Bagua Map in order to use it correctly and accurately.

    5. Meditation

    Meditation is a key factor for stress relief in Feng Shui. It brings the mind, body and soul into harmony with the environment.

    Being mindful of your surroundings during meditation is important. Close your eyes and open your other senses. Listen to the sounds that you would normally not pay attention to. Smell the air and become aware of the taste in your mouth.

    Feel the air on your skin and take note of each body part and how it feels, starting at the tips of your toes to the top of your head.

    You can add fragrances, sounds and other sensory elements to promote stress relief to your meditation environment or space.

    For example, burning some types of essential oils will activate the senses and alleviate stress.

    6. The Bedroom

    The bedroom is the primary location for renewal and rejuvenation as your body heals while you sleep. The placement of furniture elements in this room is therefore of prime importance.

    Always treat the bedroom as a 3 dimensional space when placing different elements. Height is as important as where in a room certain furniture items are placed and the direction that they face.

    Color and light are also important in balancing the energy in a room as are the prints and images placed in the area. The types of fabrics and materials used in the space can also contribute or detract from the overall Feng Shui in the bedroom.

    If you feel comfortable, secure and nurtured in your bedroom, your Feng Shui elements are in balance.

    7. Noise And EMF Pollution

    Just as a cluttered space contributes to stress, a noisy environment with high EMF (electromagnetic frequency) emissions can heighten stress levels. Ensuring a quiet environment is absolutely essential to a calm and stress-free life.

    EMF Radiation on the other hand can be a little more difficult to identify and deal with. All electrical equipment, appliances and devices emit these frequencies. Turning off the power to these items will help minimize stress.

    8. The Air You Breathe

    Clean air is essential to the body and promotes general health and well being as well as decreasing stress levels.

    Simply opening the windows and doors to allow fresh air to flow throughout your environment will help you breathe easier.

    A stuffy environment will also result in a lack of oxygen in the blood and brain. This will in turn cause a lack of focus and concentration that will increase stress levels.

    On a physical level, oxygen deprivation can cause headaches as well as muscle and joint pain.

    9. The Kitchen

    Many people underestimate the value of a Feng Shui kitchen to contribute to stress relief. Food preparation and cooking should be a relaxing experience and contribute to a feeling of calm and nourishment.

    Ideally, the stove top and oven should face away from a wall and the basins or sinks should face a window to balance the wind and water aspect of Feng Shui.

    An open plan kitchen that allows the aromas of cooking food to flood the entire environment is optimal to contributing to a feeling of warmth and homeliness in a house.

    Placing vanilla in the oven and heating it slightly is a great way to bring back childhood memories of safety, security and being nurtured.

    10. The Bathroom

    The Feng Shui in your bathroom is very, very important for stress relief. In and of itself, hot water is one of the best solutions to stress, relieving tension and simply washing away the cares of a stressful day.

    On the other hand, due to the frequent use of this area throughout the day, energy can accumulate in this area, giving the bathroom the worst reputation in Feng Shui.

    But this does not mean that the problematic area cannot be remedied to contribute to stress relief. Placing the bath along a wall without a window is optimal and freestanding baths in the middle of the area are considered to be bad Feng Shui.

    Depending on the location of your bathroom in your Bagua Map, you can use different elements to increase Feng Shui to reduce stress.

    These elements can be in the form of color, shapes as well as items that are made in the desired element.

    Having just one bathroom in a home can also contribute to stress. An addition of an extra washing space can alleviate this stress. However, the placement of a new bathroom is of utmost importance.

    Ideally, it should never be aligned with the front door or any other doors for that matter. Pay special attention to this alignment when creating a new bathroom upstairs.

    Placement above a bedroom is also not ideal. Also make sure that the addition does not fall in any of the Bagua areas which could be problematic.

    Conclusion

    Feng Shui can provide a number of other stress reduction solutions and techniques.

    To make the most of these top ten tips and to integrate them with the other solutions, it may be best to seek professional advice from a Feng Shui expert.

    How To Find Your Zen At Work

    How To Find Your Zen At Work

     

    More than 40% of adults in the United States say that they cannot sleep at night due to being plagued by the stressful events of the day.

    Stress is not a new thing to anyone who has worked for corporate America. In fact, the typical business executive has between 30 to 100 projects on their plate at any given time.

    The majority of workers in the country are distracted up to two hours a day and are interrupted more than seven times an hour. Everyone feels overwhelmed in the corporate sector.

    Stress is the inevitable result of this. Let's take a closer look at how we can find more zen at work.

    1.) Stop Making Mountains Out of Molehills

    The best way to reduce stress in your life is to stop making mountains out of molehills. Most people create extra drama, overthink, and create problems out of nothing. In fact, this is a bad habit that you need to get rid of.

    There are people who dramatize even the smallest problem in their life. This habit should be done away with immediately if you want to become stress free in the long run. This habit tends to disrupt your office work too.

    If you are a person who makes mountains out of molehills, you will be more stressed out in your office. The best way to deal with this habit is to watch your thoughts and catch them when a big problem is starting to build up in your mind.

    You need to pause immediately and become more receptive to changing your train of thoughts.

    Ask yourself: Will this problem affect me 5 years from now? Or even 5 weeks from now?

    These steps will help you build fewer mountains from molehills, which will help you find that peaceful place of zen while at work.

    2.) Act Rather Than Reacting to Situations

    Most of us feel stressed out when we feel that a situation is out of our control. Such situations would activate the stress hormones.

    If the stress is chronic, it may lower your confidence levels, concentration, and your well being as a whole.

    The first step is to identify the aspects of the situation that you are able to control and the aspects that you cannot control.

    In fact, when you are able to take control of the aspects of the situation that are within your control, the problem will not affect you as much as it would have otherwise affected you.

    Take responsibility for the 50% of the problem that you can control and let go of the rest. This technique will help reduce a lot of stress at work.

    One of the main causes of stress at work is how you react to a particular situation.

    Stop reacting and act in the moment to solve a problem. This will help reduce a lot of your stress at work.

    3.) Eat Right - Sleep Well

    A low-sugar, high-protein diet will help your body cope with the day to day functions. This will help reduce the levels of stress that you feel at work.

    If you don't sleep well, your body is not rejuvenated to face a full day's work. It is estimated that more than 60-million Americans do not get enough sleep.

    Sleep is a critical recovery period for your body. Most people lie awake with racing thoughts in their mind.

    A simple breathing technique may be helpful in solving this problem to help you better sleep at night.

    Try covering your right nostril and breathe through the left for 3-5 minutes until you fall asleep. This may just do the trick to help you fall asleep more easily at night and find the calming clarity of zen at work the following day.

    4.) Take a Deep Breath

    A few minutes of deep breathing will help restore the balance if you feel stressed out at work. Take time to breathe deeply for 5-10 minutes before you take on any more tasks for the day.

    Deep belly breathing is guiding the breath all the way down to your belly for a nice deep breath.

    First, inhale for five seconds through your nose. Hold the breath for five seconds before exhaling through your mouth for an equal amount of time.

    It can create a lot of calm in your mind in just three minutes at your desk.

    Deep breathing is one of the most powerful techniques for reducing stress at work.

    5.) Eliminating Interruptions

    Most people are interrupted more than seven times in an hour. Today's workers are distracted more than ever due to phone calls, emails, sudden deadlines, instant messages, and pop ins.

    In fact, you may not have total control over such interruptions, but you can decide on how you react to these interruptions. There are three ways that you can deal with such interruptions.

    One is to accept the interruption without resisting it. Resistance creates more stress than acceptance. Accepting the interruption will reduce it power over you.

    The second method is to stop the interruption, but not dwell on it. You become stressed out when you continue thinking about the interruption long after the moment has passed. Just let it go and put it behind you.

    The third step is to diagnose its importance and make a suitable plan to deal with it.

    6.) Take Time To Do What You Love

    This is another important technique to reduce stress at work. Make sure you carve out time during the evenings or weekends to do what you love to do.

    It can be taking up a sport with your kids, writing, painting or whatever that will help you relax and unwind after a hard day's work.

    Such activities will energize your spirit and make you ready for another day of hard work.

    7.) Delegate

    This is one of the most important techniques to relieve stress at work. Do not try to do everything by yourself but delegate your work to your subordinates too.

    In fact, you don't have to do everything yourself. You should realize that you cannot control everything in life.

    There are many things that you can let go and let someone else handle the tasks. It is a great way to reduce your workload as well as stress in the long run.

    In fact, some tasks might be better done by someone else than you.

    8.) Eliminate Unimportant Tasks

    Do you have to do everything on your schedule? What are the tasks on your schedule that offer the most benefits?

    What are the tasks that don't offer any benefit or offer little benefits? The latter could be eliminated in order to reduce your stress at work.

    Saying no to a few unimportant things on your schedule will help you become stress-free and unwind.

    Reevaluate your daily/weekly schedule and see if you can eliminate insignificant tasks from it. Try to get rid of the tasks that bring in very little benefits.

    It will help you reduce your overall stress as well as your stress at work.

    9.) Relax During Your Lunch Time

    Don't finish your lunch in 3-4 minutes and immediately get back to work. It will only help aggravate your stressful situation.

    Eat slowly while focusing on the many aspects of what you are eating, the smell, taste, texture, and color of your food.

    Let this time be a time for relaxation and unwinding for you. It is one of the best ways to relax midday and energize yourself for the rest of the day.

    Use your lunch time and relax and unwind which will help give your mind a mental break and reduce your overall stress for the day.

    10.) Maintain a Clutter-Free Work-Space

    Most people become stressed out as soon as they go to their desk. This is may be because of the way they are maintaining their desks at work.

    Clutter on your desk will make you mentally stressed even before you begin the day. This is why it is important that you maintain a clutter-free work space in your office.

    A simple desk arrangement is a great way to free your mind from a lot of work-related stress. Keep this tip in mind the next time you sit down at your desk.

    Conclusion

    Getting rid of stress at work is not difficult if you know how to do it. There are so many important techniques to eliminate stress at work.

    Feeling stress at work is pretty much inevitable in today's fast paced world. The majority of Americans undergo some kind of stress during their working day.

    This is why it is important for people learn to control their stress at work and if possible create a place of zen - a calm, centered and relaxed environment.