1-Minute Neck Roll for Stress Reduction

How do you know when you're stressed? You feel it in your body.

One of the areas where stress shows up frequently is the neck. In addition to radiating tension from clenching your jaw, having your head down and forward looking at your phone a hundred times a day adds extra physical stress. 

Cellphone Neck Stress

The average human head weighs about 12 pounds. Bend your head forward and the effective weight on the cervical spine will be much higher. Tilt your head to a 15-degree angle, the weight on the cervical spine more than doubles to about 27 pounds. Greater head extension can result of an effective weight of as much as 60 pounds.

One obvious way to reduce neck strain is to keep your head straight up and lower your eyes to read your phone. It will take practice to break your "head forward" habit, but it's worth the effort.

1-Minute Neck Roll

One great way to release neck stress is to do gentle head rolls. If you have cervical spine or other neck injure, please talk with your doctor before doing any neck involved exercise.

Set a timer or look at your watch in preparation for this 1-minute experience.

Phase 1:

• Sit or stand with good posture, head up.

• Slowly, slowly allow your head to rise and then gently drop forward. Your head will find a natural stopping place. Don't force your neck forward. Rather, allow gravity to release the tight muscles and your head will naturally drop until your chin rests on your upper chest.

• Begin to slowly, slowly rotate your head toward your left shoulder. Allow the natural movement of your head to continue until your head is again erect.

• Again, allow your head to gently and slowly drop down until your chin again rests on your upper chest.

• Slowly and gently roll your head toward your right shoulder. Allow the natural movement to continue until your head is again erect.

Repeat 3 times slowly, gently.

Phase 2:

• After the third rotation, bring shoulders up and gently and slowly rotate your shoulders backward and then forward.

• Finish by stretching your arms outward and then stretching your fingertips outward as far as comfortable. 

• Bring arms up over your head (assuming there is no injury restricting this movement) and then bring your hands together at the top of the overhead stretch. 

• Slowly lower your hands keeping them together and stop with both hands at your middle chest area in the prayer position.

• Stretch out once again, yawn, sigh, and return to your activities.

This easy neck roll and stretching routine will take about a minute, but you'll feel calm and relaxed for hours.

More Stress Reduction Tips

For more Stress Mastery tips, read previous blog posts on the https://StressMastery.blogspot.com site and listen to episodes of our "Mind Over Stress" podcast by visiting http://MindOverStress.us.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

Feeling Thankful and Helping Others Do the Same

Listen to the podcast episode by clicking the player above. If you don't see a player, visit https://anchor.fm/make-the-world-a-better-place/episodes/Feeling-Thankful-and-Helping-Others-Do-the-Same-e2ki4s/a-a6kqj1

Recorded the day before Thanksgiving in the U.S., I share two things I'm grateful for that happened on that day: 

First, I share a summary of a session where I helped a client - herself a therapist - release fears associated with a medical condition along with eliminating any felt sense of physical pain. Secondly, I share my own feelings about receiving a message of appreciation from a client I worked with months ago.

Why I'm Feeling Thankful

My feelings of gratitude for the successful client session that day were magnified many times over as positive feelings created by receiving the note of thanks from a client I hadn't worked with for many months touched my heart and mind. 

How to Create Feelings of Thankfulness

I encourage you to take just a few moments and call, email, text, or - best of all - write a message of appreciation to someone who has touched your life for the better. They will be touched and grateful for your kindness.

As an added bonus, you will relive the positive memories associated with the person you're communicating with. You will feel wonderful as you make others feel wonderful because of your kindness.

Your thoughtful actions will truly, Make the World a Better Place.

To listen to other positive podcast episodes, visit www.MindOverStress.us

With light and blessings,

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

How to Apply Loving Touch for Self-Care

Listen to this podcast episode by clicking the player below. If you don't see a player, click this direct link: https://www.spreaker.com/episode/16170008.

 

Two female cupped hands

Loving Touch Technique for Self-Care

In this episode of, "Less Stress More Joy!", you'll experience an easy to use method to calm and renew called, Loving Touch. 

Loving Touch uses fingertips to stroke sensitive areas of your hands with soothing, gentle movements. You can also apply Loving Touch to your face, arms, legs as time permits to experience even deeper states of relaxation, peace, and calm. 

Loving Touch is a sensual, gentle way to release stress and feel great. It's a marvelous way to create what's called the Relaxation Response, which is an optimum state of mind and body for emotional and physical well-being.

The Loving Touch technique can also be applied to others with permission. They will enjoy a relaxing, sensual sense of calm and stress release.

Yawn, Sigh, Stretch for Cognitive Clarity

In addition to Loving Touch self-care, by listening to this episode in the player above, you learn how to apply the, "Yawn, Sigh, and Stretch" method to relax mind and body. This technique helps clear brain fatigue and revitalizes the prefrontal cortex of the brain after long periods of mental activities. 

After applying the, Yawn, Sigh, Stretch action, you'll experience a sharper sense of presence and cognitive clarity.

More Great Calming Resources

For more stress dissolving audios and videos, visit http://MindOverStress.us. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Site: http://MindOverStress.us 

P.S. If you would like to learn Emotional Freedom Techniques (EFT), visit our site www.EFT-MD.com.

How Mother Nature Can Change Your Mind

Listen to the podcast by clicking the audio player above. If you don't see the audio player, click HERE to listen.

Recent research confirms what we all know to be true. Time spent outside in Mother Nature renews the mind, body, and spirit. Time in Mother Nature literally changes the mind. It provides a direct link to our physical roots and reconnects us with the primal source of life.

Moment to Moment Experience in Mother Nature

In this episode recorded in a lovely grove of trees, I share my moment to moment experience as Mother Nature works her magic. I literally feel the positive changes take hold and share how those changes bring enhanced energy, wellbeing, and a sense of calm.

Your Invitation to Enhance Mood and Well-being

I invite you to take just a few minutes each day to leave your residence, your office, and other indoor spaces to spend time in a park or even a tree lined neighborhood connecting to the magic energies only available when we're outside. The air we breath outside is far more energized and fresh than the air available inside offices, homes, and even cars.

Why would I invite you to experience even just a few minutes of Mother Nature? Because it changes your mind and enhances mood and wellbeing. 

How You Can Make the World a Better Place

When you are energized, relaxed, and calm, you influence those you connect with. They are influenced by your positive energy. When that happens, you are literally making this world a better place. 

Stephen Carter | CEO Stress Solutions, LLC | www.EFT-MD.com | Podcasts: https://www.MindOverStress.us

Letters to Your Future Self Create Joy

Note: If you don't see the audio player, click: https://sites.google.com/view/mind-over-stress/audio-podcasts-other-than-mind-over-stress/less-stress-more-joy

You'll find the transcript for Episode 3 of the, "Less Stress More Joy" podcast below. This special episode is entitled, "Letters to Your Future Self Create Joy". 

I suggest listening to the podcast in the player above, and then reading through the transcript to review the simple joy creating actions shared in the audio.

Steve
---

Hello, this is your host for the Less Stress More Joy". I am Stephen Carter, CEO of stress solutions.LLC. 

This podcast is dedicated to providing 60 to 90 second actions that will help you feel good about who you are and what you do. 

Write a Letter to Your Future Self

In this episode, I'm going to make a recommendation that you do something that may seem a little odd. But I guarantee if you do it, you will feel wonderful. 

I would like you to take a piece of paper and a pen, not your computer, but a real piece of paper and a pen. And I would like you to start a letter and address this letter to yourself, beginning, "Dear -----",

After addressing your message, add, 

"I'm sending this letter to my future self. I will be including two lists. The first list is a list of three things that I really like and respect about myself. The second list is a list of three things, three goals, I would love to achieve over the next three months."

That's it! Put three things on this sheet of paper that you like and respect about who you are or what you've accomplished; something perhaps about your values. 

What do you value? Are you kind? Are you considerate? Do you say and do good things? Do you say nice things to family members and to strangers?

3 Things You Like or Respect About Yourself

Make a list of three thing you really, really like about yourself. And then make a list of three goals, three things you would absolutely love to achieve within the next three months. 

Worry not about how neat your writing is or isn't. No, that doesn't matter. 

Three things.  Write them down. What do you like about yourself as a human being? What do you respect about yourself? What kindness have you shown others? Then write three things that you would love to achieve. Write those down in your second list.

At the conclusion of your letter write, "With love", and sign your name. 

Mail Your Letter

Read over your letter, fold it up, and put it in an envelope. Address the envelope to yourself, place a stamp on it, and mail it. Yes, we are going to use the mail. Mail that letter to yourself. 

In three, four, or five days. whenever that letter arrives, open it up and read it. You are going to feel absolutely marvelous.

Feel Warm and Good

Try it! You will feel good about yourself. It will put a smile on your face today. It will put a smile on your face during the days to come in anticipation of receiving that letter. 

And when you do receive that letter and open it, there will be a big smile on your face and you will feel good. 

What's Next?

For more great tips about feeling good about yourself and creating a healthier happier you visit us at http://wwwMindOverStress.us. If you would like like to learn about EFT, Emotional Freedom Techniques, and other energy psychology methods, visit our website www.EFT-MD.com. 

Thank you for listening. Please subscribe to this podcast. It will brighten every day that you listen.

Until our next visit together. This is your host Stephen Carter from stress solutions LLC  asking you to please.... be well,... be kind,.... and be blessed.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcasts and Videos: http://www.MindOverStress.us

Why You Should Stop Pursuing Happiness

Listen to the podcast of this blog post by clicking the player below. If you don't see the player, click, http://bit.ly/2O694oY

It’s in the United States Declaration of Independence:

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

When driving from Maryland into Pennsylvania on Interstate 83, the “Welcome to Pennsylvania” sign tells us to, “Pursue Your Happiness”, presumably in Pennsylvania. 

So why do I suggest you stop pursuing happiness?

The Big Idea - Pursuing Happiness Guarantees You Won’t Be Happy

The Big Idea for this episode is the one sure way to guarantee you never experience happiness is to pursue happiness. Why? Because happiness is an inside job. It’s a felt sense, a knowing, that goes deep into our soul when our actions align with our deepest values. 

If you ask people when will they be happy, typical responses will be something like, 

• “When I earn $10,000 more a year, then I’ll be happy”; 

• “When I find that special someone to ‘make me happy’, then I’ll be happy”; “When I’m cured of this medical condition and I’m free of pain, then I’ll be happy”; 

• “When I get that new luxury car, I’ll be happy”. 

• “When my team wins the championship! I will be so happy!”

All of these answers point in the same direction: Happiness can only be found, “out there”. Something in my external world needs to change before I can be happy. I must acquire some object, some person, or achieve some goal before I’ll be happy. 

But the reality is achieving these kinds of goals or outcomes provides only fleeting elation. They truly don’t create longterm happiness.

What Great Thinkers Say About Happiness

What advice has been offered by great thinkers? Surely, they know the happiness secret.

Cicero tells us, “Happiness consists of tranquility of mind”.

Aristotle says, “Happiness is the meaning and purpose of life.  The whole aim and end of human existence”. 

Abraham Lincoln offers a highly practical take on the subject: "Folks are about as happy as they make their minds up to be”. 

What Science Says About Happiness

What does science, particularly Positive Psychology research tell us about happiness?

Dr. Mark K. Setton, Associate Professor of East Asian Studies at the University of Bridgeport in Connecticut, created a website dedicated to exploring happiness. That website, www.Pursuit-of-Happiness.org 

In the “Science of Happiness” section, Dr. Setton penned a short, but powerful summary of what scientific research tells us about happiness. In his, “7 Habits of Happy People”, we learn:

• “Relationships: Express your heart. People who have one or more close friendships are happier.”

• “Acts of Kindness: “Cultivate kindness. People who volunteer or simply care for others on a consistent basis seem to be happier and less depressed.”

• “Exercise and Physical Wellbeing: Keep moving and eat well. Regular exercise has been associated with improved mental well-being and a lower incidence of depression."

• “Flow: Find your flow. If we are deeply involved in trying to reach a goal, or an activity that is challenging but well suited to our skills, we experience a joyful state called ‘flow.’

• “Spiritual Engagement and Meaning: “Studies demonstrate a close link between spiritual and religious practice and happiness.” 

• “Strengths and Virtues: Discover and use your strengths. Studies by experts such as Martin Seligman in the new field of Positive Psychology show that the happiest people are those that have discovered their unique strengths and virtues and use those strengths and virtues for a purpose that is greater than their own personal goals.”

• “Positive Mindset: Optimism, Mindfulness, and Gratitude: Treasure gratitude, mindfulness, and hope. Of all the areas studied in the relatively young field of positive psychology, gratitude has perhaps received the most attention. Grateful people have been shown to have greater positive emotion, a greater sense of belonging, and lower incidence of depression and stress.”

What Do These Habits Have in Common?

What do these habits have in common? There are no “things”, no physical objects, no outside pursuits. There is nothing “out there” to acquire, own, or covet. All of these habits relate to habits of mind and heart. 

Happiness is a state of being that can’t be pursued. It is the result of applying one or more of these habits in your everyday life.

Recall Abraham Lincoln’s observation, “Folks are about as happy as they make their minds up to be”. This relates to Habit Number 7, Having a positive mindset of optimism, mindfulness, and gratitude. 

Above all, I recommend committing to the idea that happiness is truly an inside job and will grow as you apply the 7 happiness habits.

What’s Next?

Please visit us at http://MindOverStress.us for more positive, uplifting podcasts and videos. You can subscribe to the, “Mind Over Stress” show through your IOS iPhone or iPad, and you can also subscribe on your Android phone or tablet. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Episodes: http://www.MindOverStress.us

Got Pain? Get Pain Relief With Easy Mindful Awareness

In this episode of the, "Mind Over Stress" podcast, you learn about two important research studies establishing the effectiveness of mindfulness in reducing the intensity of physical pain and the emotional disturbance that often accompanies physical pain. 

Commenting on the most recent study, lead researcher Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy at the medical school associated with Baptist Medical Center, said,

 "We now know that some people are more mindful than others, and those people seemingly feel less pain."

Can Mindful Awareness be Learned?

Can mindful awareness be learned? In our experience at Stress Solutions, LLC, the answer is absolutely yes.

In this "Mind Over Stress" podcast, you specifically will:

• Discover where in the brain mindfulness works to reduce the felt pain experience;

• Discover how exactly to begin a pain reduction mindfulness practice; and,

• Experience a 10-minute Mindful Awareness guided meditation you can apply to help reduce the felt sense of pain.

Here is the link to listen to this podcast episode including the 10-minute Mindful Awareness guided meditation.

If you're not seeing the audio player, click https://podcastplayer.io/podcast/stephencarter/62 to listen to the podcast episode.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Website: www.MindOverStress.us


Important Note: The information in any blog post on this site or any podcast episode mentioned in any blog post is not intended to offer advice or recommendations on treatment or prevention of any medical or psychological condition. This blog and podcast episode is provided for informational purposes only. Consult your licensed medical doctor for any and all medical or psychological conditions.

Resource Citations:

'Mindful people' feel less pain; MRI imaging pinpoints supporting brain activity.

September 7, 2018, Wake Forest University Baptist Medical Center

https://medicalxpress.com/news/2018-09-mindful-people-pain-mri-imaging.html

utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter

Mindfulness meditation trumps placebo in pain reduction.  November 11, 2015, Wake Forest University Baptist Medical Center: 

https://medicalxpress.com/news/2015-11-mindfulness-meditation-trumps-placebo-pain.html#nRlv