Harmonize Fitness
menu
Harmonize Fitness

Stress

Stress

How to change our mindset about stress

24 How to change our mindset about stress
views
13

We talk a lot about mindset, it´s one of the 5 principles of fitness and it has an impact in our life, I´ve seen this in so many people. The ones who have the right mindset, the ones have develop the successful mindset are the ones who achieve more in life, the ones with a wrong mindset are the ones who stay stuck living an average life who spend so much time blaming, criticizing and complaining.

Our mindset is key so we need to develop the right mindset, how we think of stress is how it affects our life, if we think that stress is bad and it can get us suck then we will get sick but if we think that stress has a positive impact then we can make stress work for us so developing the right mindset and changing our thoughts and believes is key but changing thoughts and believes is one of the hardest things to do.

To change our thoughts and believes about stress we need to start by being aware and living in the present moment, when we´re in a stressful situation our body and mind acts according to past experiences and we take decisions based on those experiences and almost all time we make the wrong decision because we are not able to think, we just react instead of taking some time.

If we think about how our body responds in this situations, our heart rate goes up, we start to sweat, our mind creates the most negative situation and also start bringing some related situations from the past, it is at this moment when we need to be aware of all this going on and reframe the situation.

Once we are aware we need to take a time to breathe, breathing technique are incredibly amazing to help us calm down, take 6 deep breathes and you´ll feel your body calming down so you´ll be able to think and make the best choice, once you feel calm you need to start reframing the situation to a positive outlook. What´s the best scenario, start thinking about what´s the best decision you can make that will give you the best results.

When we reframe the situation to a positive outcome we start to find several solutions to our situation, this is hard to do at the beginning because our mind will always bring the negative stuff so we need to work to change that so that it stops thinking about the negative and instead focus on positive results.

This is the best way to deal with stressful situations, when we start doing this it´s easier to believe that stress is not bad and it can actually be helpful, another thing you need to do is remind yourself that stress is good for you and keep repeating this phrase over and over specially during stress.

Repeating over and over again that stress is good for us, that it will help us grow, that something good will come out of all of this our energy changes, if we feel our heart rate up, if we feel anxious and sweaty we can trick our brain saying that we are excited and we´re ready to go, instead of believing that we´re stressed out we can think that we´re excited, this is part of reframing the situation, if we think and really believe that stress can´t harm us we will be able to deal with is and use in the best way, one that work in our favor to get the results we want.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Stress and change

28 Stress and change
views
33

Change is part of our lives, we all need to be open to change but many of us fear it. Stress caused by change is also normal, it happens to all of us but there´s a limit to what´s consider normal and when things go too far.

Some examples of changes are:

1.- Changing jobs

2.- Being fired

3.- Buying a house

3.- Starting a new project

4.- Changing cities

5.- Changing school

6.- Changing habits…

and many more. The important thing here is how we see this changes, if we see them as the beginning of an exciting journey things will go the right way because it will be easier to find solutions to all the challenges but most of us start over thinking and fear and anxiety takes place making any change so stressful.

The reason why change causes stress is because our mind, brain and body love comfort and love staying in the place that they know and the place they feel safe and with change we´re getting out of that comfort zone, it´s not safe, there´s nothing sure for the future, we don´t know what´s going to happen and we don´t have all the answers.

Change is a challenge it requires us to adapt and grow but when our mind and brain are lazy and they fear change it get´s though. What we can do is realize that change is necessary in all aspects of life, nothings is static everything is constantly changing so we need to have a positive mindset and embrace change with the right attitude knowing and believing that we have everything we need to get through.

The most important step is realize that change is part of our lives, it doesn´t matter if it seems to be a bad change in the beginning we need to find the positive outlook, reframe the whole situation and find all positive points, also realize that any change will get us out of our comfort zone so we´re going to face challenges.

Any challenge make us grow, this is where we learn and we grow and get stronger, this is where life get´s amazing and that´s what life is about, facing challenges that help us grow and become the best version of ourselves, this is also the way to live to our fullest and reach our potential.

If we embrace any change with this mindset and attitude, we will be able to be more creative and find more solutions to any challenge, we will be more focused and the results will be more positive, with all this stress won´t get as high and we can actually see it as an exciting part of life instead of a stressful situation.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Differences between stress and pressure

27 Stress and pressure
views
31

We´ve all been through stress and pressure at different moments in our lives and some of us talk about them as if both of them were the same and they´re actually different, stress and pressure are not the same.

For me the differences between stress and pressure are:

Stress is when you are in a situation where you don´t have enough resources to meet the outcome, you may not have enough time, money, etc  and when you don´t have control of the situation so the end results won´t depend completely of you.

Pressure is when we have control of the situation and the end results depends of you, of your performance, oh how productive, effective and efficient you are with what you have. Pressure is also when the outcome or result of the situation or project will have an impact .

In most cases for most of all pressure can be consider as a type of high stress because it comes from situations that matter to us and stress can be caused by daily situations which we cannot control and that are not as important for us.

The reason why it is important to identify both of them is to be able to act the best way possible for each situation, we need to identify if we are in a stressful situation or if we are dealing with pressure. If we are dealing with stress the best we can do is first ask ourselves how important is that situation for us, many of us pay too much attention to what others say and think of us, we spend too much time with negative people and this create stress and we don´t need it. Sometimes we make a big deal of meaningful situations and what´s impacting us is the way we react. What you can do here is breathe, take some deep breathes and feel your body calming down.

Then ask if there´s something we can do, in many cases there´s nothing we can do so we need to change our focus, do something different and work in other stuff and just move on.

When we´re under pressure this means there´s something we need to do whether it´s make a decision or finish a project in a short period of time we need to find the best options and solutions with what we´ve got. Sometimes we don´t have the best resources for time, energy, money, knowledge but our result can impact our job or our life so we need to make the best we can with what we´ve got, we need great performance, effectiveness and efficiency.

We know that stress can have a negative impact on our life and health while pressure can have a positive impact. For some of us pressure helps us stay focus and bring the best of us, taking it as a challenge to learn new skills, to improve, to get stronger is a way to get the best results while for others it can be overwhelming and can have very negative effects feeling as the highest level of stress.

Pressure can lead to anxiety, knowing that an outcome or end results depends of you and not knowing if you are going to be able to deliver on time at level expected and how is your end result going to be taken creates fear specially if you need to learn new skills.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Physical signs of stress

26 Physical signs of stress
views
43

We´ve all fell stress at some point, some of us live with chronic stress but not all of us know the physical signs which will make it easier for understand what our body is trying to tell us and we could act the best way possible according to each situation.

We know that stress is the response of our body to protect us and keep us safe in harmful situations, it´s the fight or flight response. When we are under stress we can experience some signs which can help us identify it and this is really helpful to know what we can do at those moments, some signs are:

1.- Sweat.- Some of us start to sweat or feel our hands sweating.

2.- Our heart rate goes up

3.- We feel tension in our muscles and body

4.- We feel nervous and start shaking

5.- We get anxious

6.- We over think

This are some of the most common physical signs of stress and we´ve all felt them more than once. One helpful tool we can use to be able to act the best way possible and to make the best choices when we´re in stressful scenarios is reframing the situation, don´t think of it as stress, think of it as excitement, the physical signs of stress and excitement can be really similar. This is what great people like professional athletes, leaders, CEOs do, they think about situations like this as excitement and by thinking this way it´s easier to stay in a positive state and find the best solutions.

If it seems impossible to reframe the situations then stop for a moment and take some deep breathes, breathing in an excellent way to calm down and bring you back to focus, after some deep breathes you will feel more relax and the tension in your body and muscle start to come down, at this moment you´ll be able to think of solutions and find the best outcome, depending of the situation you´ll also be able to reframe it so you can start seeing it as excitement.

This is easy to say ad hard to do, you need to have total control of your mind and body so that you can stay calm or calm yourself in any stressful situations and to reframe the scenario, with practice you´ll be able to change your mindset and link this physical sings as signs of excitement and not stress.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Can stress be good for us?

25 Can stress be good for us
views
44

We´ve talked about how stress can be really bad for us if we let it harm us but there´s good stress which is actually good for us and there´s bad stress and even when we can´t say that it´s good we can learn how to manage and control it so that it doesn´t have any negative effects on us.

The problem is that most of us don´t know how to manage bad stress which makes it harmful and is one of the causes of diseases and we avoid good stress as much as possible and this has created a negative relationship and this negative relationships is the cause of so many problems, not stress.

Good stress is good for us, it has many benefits for our health and body, the only way for us to grow personally, emotionally, to get stronger, to get better is with stress. challenges, pain and suffering is what makes us grow and is what keep us moving forward and achieving greater things in life. So yes stress is good for us, here we´re talking about good stress but; what about bad stress?

I don´t think bad stress can be good for us but we need to make sure that it doesn´t affects negatively so how we think about it, how we manage it on a daily basis and how we act on stressful situations will make a huge difference.

We all need stress in our lives it has benefits, the problem is taking bad stress and making it good for us, in some cases this can be possible but there will be situations where we can´t make that bad stress be good and the only thing we can do is manage it and lower it so that it doesn´t affect us negatively or that its impact is as low as possible.

Stress is good for definitely the problem is how we think about it, stress is a trigger to help us grow and achieve bigger things, some of us don´t like challenges and think really bad about stress this is what makes stress so bad and harmful, if we change the way we think about stress and we start taking challenges as a way to grow stress is helpful.

There´s a huge problem for most of us, if we don´t like our jobs, if we don´t like what we do that´s stress and this means we´re going to live with chronic stress for as long as we keep doing the same and this bad stress is going to be the cause of many negative stuff in our lives if we let it.

Working and doing something we love is passion and we don´t see it as stress even when there are challenges, we see those challenges as excitement which keeps us focus and moving forward.

We need to change our thoughts about stress to make the most out of it and we also need to learn how to act in stressful situations and how to lower and manage it so that even when bad stress is obviously not good, it does not have a negative impact in our life and health and understand that every situation has something to teach us so instead of making every situation a lot more stressful than it is just learn from it and move on.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How we think about stress is how it will impact us

23 How we think about stress is how it will impact us
views
37

We all tend to focus more on the negative stuff, it´s easier for us to talk about negative news than positive, I see this in the people around me from family, friends and neighbors and also from people all around the world when I read the comments on Youtube videos, Instagram and Facebook post and I completely believe that what we think and believe is what we attract, this is the same for stress.

If we think and believe that stress is harmful and dangerous for our body and health then it will get us sick, if we think about it as a challenge or as a way to get stronger or learning something then we can get the most out of any situation.

I used to think and believe that stress is bad, it can cause harm to our health and body and it´s one of the causes of some diseases but for me there are 2 types of stress, according to research we can divide it in more which we´ve talked in other posts but to keep it simple let´s stick with good stress and bad stress.

If we think and if we believe that stress is harmful and that it can make us sick then stress will make us sick, if we think that stress is part of our lives and we need to know how to deal with it or how we can use to our favor then we will get a positive effects from it. There are studies that show that the people who thought that stress can get them sick were the ones that got sick by stressful situations.

From the 2 types of stress if you believe that bad stress can get you sick if you don´t know how to manage it then you will get sick and this is what I´ve been talking about, most of us don´t know how to deal with this bad stress and when we keep stress high for long periods of time that´s when things go bad.

We need to know how to manage bad stress so that we can take some time every day to lower stress and we also need to know how to act in stressful situations so that we can make the best of every scenario without negative consequences.

Many of us think that all stress is bad, even good stress and some of us get more stressed by only thinking about it, in many cases our thoughts and believes are the ones causing a lot more problem and creating any situation as bad as we can possibly think off.

How we think of stress is how it will impact us, when we´re dealing with bad stress if we think and believe that there´s something we can learn from that situation or if we accept that things can go wrong sometimes but that will help us grow then the outcome will be a lot more positive, we are able to think better and get the best result possible. If we think and believe that everything is going wrong, there´s no way out, if we keep asking ourselves the wrong questions like why is this happening to me? then we can´t think and the results will be negative.

When we´re dealing in a situation of good stress and we think that we need it to learn, to grow, if we take is as a challenge then we´re more motivated to go through it and end with a positive results than if we think that we´re not going to make it, or that it´s too much.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Can we use stress in our favor?

22 How to make stress work in your favor
views
46

We´ve all get stressed out at some point of our lives, most of us live with chronic stress thinking that it´s normal which is not. Stress is beneficial and healthy for our body when it´s for a short period of time but high levels of stress combined with unhealthy lifestyle are causing so much health problems.

There´s no way to avoid stress what we can do is know how to act or how to cope in stressful situations, how to lower stress on a daily basis through tools like breathing and meditation and how to make stress work for us.

To make stress work for us all we need to do is reframe the situation, stress comes from negative situations, when things don´t come out the way we want, when we are under pressure because we need to finish a project and the deadline is near, when we need to learn and acquire new skills for a new project, when someone close to us is in a though situation.

How stress impacts us depends of how we see the situation and how we act or react to it, negativity creates more stress so when we are in a stressful situation whether it´s at work, school, traffic we tend to think more on the negative stuff but that will only gets us more anxious and stressed out, what we can do is know how to act according to the situation we are facing, in some cases it´s not possible or even right to make stress work for us so all we can do is lower it.

You may be asking, why would we be even thinking about using stress in our favor, and the answer is simple, stress has positive benefits, the problem is that we´ve created too much negative believe around it, there are some scenarios and circumstances in which we can make stress work for us and instead of making a big deal and create a lot of negative which don´t really exist we can have a positive outlook, and that´s what we´re looking for. What can we do in every moment of our lives that will have a positive impact on our body, health and life in the short and long run.

Some of the reasons why we want to use stress in our favor is because it makes us more creative, it makes us stronger, it help us grow, it keeps us motivated for success, it makes us more productive and help us stay focused and we all need to be more productive and creative to find solutions the situations we face day by day, we need to be able to stay focused for as long as we need to finish the project we´re working on and we all need to get stronger and grow physically, emotionally and mentally.

It´s so common to hear that stress is bad for us, I used to think that same way and believed that but how we think about stress and how we act or deal with it is by far more important than the real situation, it´s possible to use stress in our favor and we can get amazing results from it but we need to have the right mindset otherwise we can end creating a lot more stress which is not what we want.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How to deal with stress at work

21 How to deal with stress at work
views
58

A couple of years ago I had a 9 to 5 job  which I hated, I hate being behind a desk all day and following orders but what I saw in those 6 months is that most people arrive with some levels of stress from traffic (even when they arrived early or on time) or other stuff that went bad before getting to the office and by 5 or 6 o clock when it´s time to sign and go home we are all stressed because of the job, meetings, and coworkers.

Finding ways and tools to lower stress in the morning or before going to bed is great but knowing how to deal with stress at work makes it easier for us to keep stress levels low. The way to deal with stress at work is related to our mindset and thoughts because most stress is caused by what someone say or do so the first thing we need to do is not taking things personal, if someone is disrespectful or aggressive with you understand that it´s a reflection of them, or they´re going through some difficult times and they´re taking all their anger and frustration with you or maybe they´ve always been rude so just take it as there´s something going on in their lives and don´t take it personal.

The second is to give the importance it deserves to each person or project, sometimes we give too much attention to a negative comment or some action someone did against us, overreacting increase stress more than the actual comment or action so if it´s not a big deal just move on.

The biggest problem I´ve seen in most jobs is that the environment is so negative and tense, the CEO and bosses are only focused and worried and numbers and results and they treat their people terrible and the employees are worried about being fired.

This is the reason why we´re not efficient at our job and in some cases we can add that we don´t like our job but when numbers, data and money are more important than us stress takes a big part of our life and it´s making us sick.

When we work in a place where we don´t feel important, where we feel that our job doesn´t matter, where we don´t feel safe and we are constantly worried about not getting discounts in our next paycheck and we´re worried about being fired stress stays high every day. Creating a more positive environment at the office is the best thing for all of us the problem is that this is very hard to do.

Creating a positive environment at our company needs to be a team work and we all need to be more interested on our teammates than on numbers and results, if we take care of each other if we make everyone around feel great, if we support each other things start to work out in a more positive way, we are more focused and more efficient, we get more motivated to go to work every day which in the long run makes a positive impact on the results.

Is all about making everyone feel important, making everyone knows that we´re all important, that what we do and that we matter, being kind, being more open and interested on the people around is what brings the best results. It all starts with one person, it all start with us so the message and actions start to spread throughout the company.

Working in a company where we feel safe, where we feel and know that our job is important, that are important, that our job matters and that each of us matter reduce stress so much, this is how things must be.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

An easy way to reduce stress

20 An easy way to reduce stress
views
49

Finding ways to reduce stress will help us be more productive throughout our day which leads to better results and accomplish our goals faster. We all need to realize that we´re living a fast paced world where everything in instantaneous, we want results immediately and everyone is watching our moves, social media can be really dangerous when we talk about stress.

The more tools we can use to lower and avoid stress the better we´re going to live. The points we´re going to see in this post are easier said than done but once you apply them you´ll see that you feel a lot better and that you left a lot weight behind.

1.- Realize that you can´t control everything

2.- Don´t focus on what you can´t control

3.- Focus on the things you can control

Realizing and accepting that many things in our life are out of our control, in many cases we can´t avoid them, I focus on this because we paid too much attention and focus to stuff like traffic, the weather, natural disasters, other people thoughts and actions, the economy of your country, prices going up.

We spend too much time thinking about this and other stuff that we can´t control, it´s not in our hands and the only thing it does is increase our stress, it keep us preoccupied and worried so knowing and accepting that there´s nothing we can do about it will take so much pressure from our lives.

Some of us want to be in total control of people and situations thinking at the more control we have over everything the better the results and the less chances of making mistakes but this is impossible, even when many of those situations are going to impact your life the only thing you can do is accept that they´re out of your control and if they are going to have an impact in your life find ways to make them work for you.

If you are the kind of guy who still keeps thinking that there´s something you need to do about those situations you can find ways to avoid them, for example with traffic you can get 10 minutes earlier to avoid some of that traffic.

With weather and natural disasters there´s nothing we can do, we can´t prevent them the only thing that help is knowing what to do during and after the event is what´s going to help us.

Letting go of the things we can´t control reduce our worries, anxieties and responsibilities. The best thing we can do is focus on what we can control, there´s always something we can control and something we can do to live the way we want to live. If there´s something you can´t control but that will affect you in any way find out what you can do to use that to your favor or what can you do so that it doesn´t affect you  in a negative way.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How we react to stressful situations is key

19 How we react to situations is key
views
68

We all live stressful situations, sometimes life gets though and the only thing we can do is figure out how to get through those moments in a way that help us grow and with the best positive outcome, for this to be positive the way we react is key.

In negative situations if we react to them negatively it can lead to anxiety and depression not only stress, we are all living under pressure and with chronic stress and negative environments make everything worse. We never know when we´re going to be in a completely negative and hard situation so we need to know what to do to keep us in the present moment and be able to figure out strategies that can help us get the best result.

When we are under stress we tend to react to the situation which only makes the problem worse and we make terrible decisions. In many cases things end the worst way possible and the  cause of that is the way we reacted to the situation, our mind is amazing at helping us create the worst case scenarios so we get anxious, at those moments we can´t think clearly and the choices we make are based on anxiety, stress and fear when we let those emotions control our decisions we make the worst.

We need to learn to control how we react or how we respond to those situations and we also need to control our emotions, the problem is that this goes on in our subconscious, is a habit, we don´t stop to think what is the best way to react it only happens but we change this by taking control.

The first thing we need to do is stay calm in the middle of negativity, stress, chaos, it may not be possible to walk away from it so you need to know how to calm your mind and body.

Here are some techniques you can use:

1.- Breathing techniques.- When we are in a stress full situation our heart rate increases, adrenaline increases, we are more alert. Stop for a moment and take some deep breathes to calm down, focus on your breathe and take your mind to the present moment, to this for a couple of minutes and then make decisions.

2.- Think positively.- Don´t let your mind start creating all kind of negative outcomes, instead take control of your mind and think of every positive outcome you can imagine and figure out ways to achieve those outcomes.

3.- Take time.- Do not make decisions when you are living though times, if you can take a couple of hours before you decide, in those hours meditate or do some breathing exercises, physical activity also helps.

Controlling the way you respond takes time, and you won´t be able to change it from one day to another, you need to start with small steps every day, we all get angry or annoyed even with small situations we live every single day while driving, in the supermarket. When you are in any situation that stress you just stop and take a deep breath, don´t make the issue bigger than it actually is.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam