As I mentioned in Part One, occupational stress can be harmful to our psyche and our health. Even though we usually spend less time at work than at home, stress from work spills over into our personal lives.

Work stress can lead to sleeplessness, irritability with family and friends, increased usage of inebriants, as well as eroding away at feelings of self-worth. Before women entered the workforce, statistics showed that women outlived men because work-related stress led men to an early grave – usually by way of heart attacks and strokes.
But Be Of Good Cheer!
There are so many ways to gradually lessen the load!

Here are some more tips for maintaining a calm disposition at work.

— Learn to say “No,” and don’t over-commit. This is an especially challenging area, because sometimes it’s hard saying “NO” to taking on additional work that’s presented. Learn how to tactfully explain that other assignments are priorities, and you’re not able to take on additional work at the time. In the long run, it’s worth more to be honest and productive than to put too much on your plate and then deliver sub-par results.

— Take time outs for deep breaths and to stretch. Many of us work on computers or similar devices a lot of the time. It’s important to force yourself to take a break from computer work and do something else, such as filing and organizing. This helps prevent your eyes and wrists from becoming strained.

— Leave ten to fifteen minutes earlier for work. It is very stressful to have to race to work and hope that you make it on time. When you rush to your job, tension is magnified because you miss out on a peaceful transition from restfulness to work-fulness. When you arrive early, you have time to properly set up and get ready for the tasks at hand.

These tips are simple to incorporate, but they show we truly can alleviate work-related stress bit by bit. Also, they show it’s within our grasp to find more joy in every waking moment! When it comes down to it, isn’t one of life’s ultimate goals to be productive and happy at the same time?

I hope you really do find all of your days becoming better and better, whether you’re at work or not!

Yours in Calmness,
Dr. Inessa
Calmness.com

Occupational stress can be harmful to our psyche as well as our health. Even though less time is usually spent at work than at home, stress emanating from the workplace can spill-over into our personal life.

Having a secure job is important; however, it’s not worth sacrificing your health and quality of life to keep it.
Here are some tips for maintaining a calm disposition at work:

— Schedule time for relaxation, exercise, and fun activities. There was a period of time in which I was working twelve hour days. After getting off work late in the evening, I would be so exhausted that I would head home and fall asleep right away. As a result, I became cranky and burnt out. So I purchased a gym membership that was close to my job and started exercising once I finished the workday.

— Also, during my breaks I make a point of going outside and walking. There are so many benefits to taking walks in fresh air. I’ve found that taking this time for myself has really paid off.

— Break projects into smaller steps and learn how to delegate. It might be hard to do this, because often we live by the motto: “If you want something done right, you have to do it yourself.” This can cause a lot of anxiety. Break a large task into smaller tasks, and delegate work that could be done by another staff member. This greatly reduces stress-levels as well as helping the employee(s) build confidence knowing they’re trusted to carry out the assignments.

Start to incorporate these into your workday and begin to alleviate some of that workplace anxiety. If you ever find that the stress is too much, look for a different job that’s less stressful. I know this is difficult, but no amount of salary is worth putting yourself in jeopardy. Really!

After realizing the stress cycle they were putting themselves through, some of my students decided to quit the jobs that provided comfortable salaries because their bosses kept adding more departments for them to oversee. They said that it got to the point where they felt like hamsters in a wheel. You may want to consider this as well. Perhaps your new job won’t pay as well, but if the stress level is significantly lower that’s payment in itself! All of my students that made this transition are still glad they did.

Have a wonderful day! I hope you find all of your days becoming better and better, whether you’re at work or not!

Yours in Calmness,
Dr. Inessa
Calmness.com

Become an explorer, an adventurer and outdoors-person while shaking up the routine that takes up forty percent or more of your day!
This is just a gentle reminder about immersing yourself in the opportunities that exist for rejuvenation…

Studies have revealed that experiences help our development more in the long run and also give us way more lasting pleasure than material things. Regularly scheduled time outside in nature is vital for our well-being!

Sometimes, I think those of us living in densely populated areas forget how amazing nature is… How pure, giving, selfless, peaceful, and full of tranquility.
Even if we already live close to it (or right at its edge), sometimes we can still go a very long time without engaging a natural landscape…

The Great Outdoors is glad to just be, endlessly (and nearly effortlessly) awaiting our visit. The calmness and peace Nature bestows upon its onlookers is only a byproduct and side-note. Of course, it exists for its own continued life-extension. But we’re nature too… It’s extremely healthy for us to be in our element, literally!

When we free ourselves from our human-made buildings and cities, and allow ourselves the freedom of “just being one with nature” (even for a short time), the benefits are indescribable!

Do Yourself a favor… Carve out some time weekly.
At the very least, once a month!

You needn’t travel far (unless you so desire)…
Just get away from the traffic noise, away from the congestion, and away from the people every-which-way.
Visit a waterfall, go hiking up a mountain, lounge by a stream, dip your feet in an ocean or lake, go bush-whacking, perhaps even curl up under a tree. Be adventurous and Let go! Be daring! Allow yourself to be silly. 🙂
For the moment, though, just close your eyes… and imagine…
Imagine yourself in beautiful and natural surroundings… and allow the calmness and tranquility to permeate your being.

Then start to plan your next trek! It can be as close as your own backyard…
Have fun and stay safe. 🙂

Yours in Calmness,
Dr. Inessa
Calmness.com

“May your thoughts be as glad as the shamrocks, may your heart be as light as a song, may each day bring you bright, happy hours that stay with you all the year long.” — Irish Blessing

To help you attain all these high-spirited goals, use Tools You Were Born With to relax yourself as many times a day as you want! This is something you can use By yourself and For yourself.
With this technique, it doesn’t matter where you are (or who you are), I can give you the enjoyment of hands-on-healing!
It’s an especially helpful method with the weather still a bit chilly.

Overwhelmed? Strung-out? Feeling a bit under the weather?
Just want to Unplug?

Rub your hands together for a few moments until they’re warm, then cup them over your closed eyes for 10-30 seconds.
Even without a Reiki attunement, you have the essentials to be able to comfort yourself! This is one of the first hand placements in Reiki when one is self-healing.
It’s so pleasant for the eyes to feel warmth and a safe kind of darkness!!

Over the years, one of the things I’ve noticed most is that we don’t realize how much extra time we sporadically have everyday! If you find yourself in need of this technique’s support at anytime,
you always have time.
Just rub your hands together and cup them over your eyes!
Allow yourself to feel the warmth, feel the comfort, feel how it is to be Unplugged… And notice the beginnings of a smile… 🙂

Yours in Calmness,
Dr Inessa
Calmness.com

Some years back I was walking in a park with my husband, when all of a sudden I started seeing plus signs all around me and over everything: the trees, the grass under my feet, the people walking their dogs, the cars in the parking lot. I realized right then that all we need to do is consciously choose to superimpose plus signs over everything we look at in order to change what we see and how we feel.

Sometimes we stand in our own way without even realizing it! It may be a doubt-based side-comment, something mumbled, or perhaps even directed at ourselves. This is the worst form of programming, because it’s an invitation to enter our psyche without a filter!

Start to segway all your thoughts, expressions, and assertions towards Positivity!
Think, Act, and then you’ll Be. The second step after seeing pluses is speaking more positively. This will energize you and give you faith when you might otherwise feel uncertain. A Japanese proverb says “One kind word can warm three winter months”. Your goal is to make all of your words kind! In this way, you are warming up every aspect of your life.

When you notice that you’ve said something that’s on the negative side of the spectrum IMMEDIATELY replace it with a positive statement! And repeat the positive one at least once more! I teach my co-creators (clients and students) to visualize a black board (similar to the ones you had in school), see the negative verbiage written on it and as you are erasing it, say to yourself “erase, erase, erase”. Then after that write a positive sentence that replaces it. If you have a hard time thinking of a replacement sentence, then at least write: “Everyday in every way I am getting better, better and better.”

With this approach, you will coax your habits into being more positive. Notice more of the pluses around you, be proactive about your statements, and follow-through on the positivity! The rewards are literally endless, and these habits can also be quite self-fulfilling.

I know what I’m saying sounds really simple, and hopefully you find it doubly so when you start putting it into action! 🙂

Yours in Calmness,
Dr. Inessa
Calmness.com

Every morning while we’re still awakening we set the mood for the day. Our mood is influenced by the people we’re communicating with, the things we have to attend to, even our dreams from last night, but generally it’s not set deliberately.
And since we’re on autopilot, we tend to allow our emotions and mood to be subject to the most minor of fluctuations. I’ve noticed, also, how the first mood in the morning sets a standard for the rest of the day and shapes our interactions with everyone (including ourselves).

What better reason is there, then, to incorporate a new morning routine that’s GUARANTEED to improve this?
Invest one minute to start the day on the right foot (or side of the bed, or even just right side up…)!

When you wake up, within minutes (EVEN BEFORE COFFEE or your typical morning ritual) allocate a minute (or more) and Just Be so that you can Be Thankful.
Close your eyes and flash though the list of all the love and wonderful things ALREADY IN YOUR LIFE! And allow yourself to feel profound gratitude.

Your brain and its neurons work incredibly fast! You can probably fast-forward through all the wondrous things in your life within a minute! Then just bathe in a feeling of gratitude and allow yourself to smile…

Have an amazing day!!!
And may every day introduce more happy things to add to your morning thanks!

Yours in Calmness,
Dr. Inessa
Calmness.com

The best part of this new Chinese Lunar New Year (celebrated as a week-long Spring Festival in China, ending tomorrow) is that the Goat is an ancient sign of favorable times: characterized by prosperity, success and forward progression. The first step (and a very efficient way) of going about progressing is by raising your average energy, endurance, and cognitive levels!

Since our body is 70 – 75% water it’s important to keep conditions ideal just for basic survival. However if you seek Long-Lasting Heightened Energy and Better Cognitive functions, then it’s important to note (and perhaps revise) the foods and drinks enjoyed daily.

Drinking a minimum amount of water every hour for brain and productivity optimization is so helpful! General guides from medical doctors are somewhere around 5-7 glasses a day. But we’re looking for peak performance, crystal-clear brainpower and (mostly) unwavering energy levels! So the minimum isn’t enough.

The details are what really count here, because you can master staying hydrated with a series of small victories. In your day-to-day: just pay attention! No more auto-pilot choosing of drinks and only off-hand recognition of thirst. Once you are hydrating correctly (better & smarter) you will notice that your body reacts by telling you more often that it wants this hydration!

It’s so easy to get into habits when it comes to consumption and taste choices. We know what tastes great and we also know what makes us feel good. But I mean Genuinely makes us Feel Good; not that quasi-feelgood that’s actually a sugar (or caffeine or chemical) craving being momentarily satisfied.

It’s been scientifically proven that quenching thirst lights up regions of the brain that have to do with emotional decision-making. And there have even been studies linking the amount of average water intake a person has to their recognition of thirst. If you listen to your own personal thirst mechanism it will tell you!

Why not start now? Just pour yourself some of that fresh & pure H2O…
And as you’re drinking it… Reflect on what else you’ve drank (and eaten) today…
Maybe another glass-worth should be poured to kick-start this updated and uplifting hydration habit? 😉

May Success, Prosperity, Hydration, & Happiness Join You Wherever You Go!!! 🙂

Yours in Calmness,
Dr. Inessa
Calmness.com

You can start by getting in front of a mirror and SMILING from EAR TO EAR! I’m serious, get out a mirror, look into it, and smile, Bigger and Bigger!

How much more incredible do you feel? And it’s only been 30 seconds…

Medical doctors have often stated that smiling sends nerve impulses (from the face muscles) to the limbic system (which is one of the brain’s key emotional centers), altering the neuro-chemical balance positively.

And you already know it to be true!

Relaxation causes happy feelings and smiles but it also works the other way: starting with the smiles and becoming the happy relaxation! Our body is an amazing mechanism; it responds to minute and subtle triggers.

Why not elevate and appreciate yourself today?

Another fantastic Warming thing to do this weekend, and this coming week, is to look around and Be Grateful.

There is so much love and positivity in your life already, BE THANKFUL! Take 2 minutes each day, whenever you have time and break it down!

” The things/people/situations/circumstances/(whatever it is that crosses your mind right then) I’m thank-full for today and in my life are… “

Every day is an attempt to bring less stress and more warmth but why not start with the Moment to Moment? Our bodies are highly receptive and super reactive to small bursts of energy… Let’s make it more Calming, Peaceful, Joyful, Positive energy.

You can start with no daily time-commitment at all; just try it the one time! Get in front of a mirror (or take a photo of yourself doing the next part and then look at it) and Smile big! Now smile even bigger than that!

Afterwards, just allow your mind to wander on that which you are Thankful for.

As you feel these natural happy feelings (and uplifting warmth) visiting so effortlessly I think you might consider allocating 1-3 minutes (every time you think of it) to repeat this fun exercise!

Have an amazing day and Happy Love-Filled Weekend!!
Yours in Calmness,
Dr. Inessa
Calmness.com

Breathe

Way too often we get caught up in things that keep us busy and we forget to take care of the most fundamental of all activities: breathing. Our breath connects us to this universe, to each other, and to ourselves. Too many people have forgotten how to breathe! When we subsist on short, shallow breaths, we are doing an extreme disservice to our body. Every cell in your body needs oxygen to function, and you can help boost your emotions and physical health by simply BREATHING!

Take five minutes out of your day- when you wake up or before you eat lunch, or whenever works for you. Become present in your body and in the moment. Become aware of your breath. Study it for a short while. Now, inhale and exhale deeply and slowly 5 times as you relax your body. Ease the tension in your neck by gently bringing your head forward to touch your chest. Next roll your head slowly to the right shoulder, then to the left shoulder, then back upright. Repeat as needed. Now close your eyes and count backwards from ten to zero… Visualize your worries shrinking in importance with each count down. Continue breathing deeper still as you relax and let go… Feel how freeing and calming it is to breathe properly. All wellness begins here, with proper breathing. Your body deserves the healing and life-giving oxygen. When you are ready, slowly allow your eyes to open as you completely let go of any stress.. Notice how calm and empowered you feel!

This can be practiced as many times per day as you wish. It really is as simple as learning how to breathe more deeply. You will notice stress fading, higher endurance, and an overall sense of wellbeing by changing the way you breathe.

Thank you for taking this journey with me today.

Yours in Calmness,

Dr. Inessa

Calmness.com