Anti-Stress Tips

Anti-Stress Tips
Friday, December 19, 2008
By: Elisabeth Deffner

FMOnline vol. 8, no. 12

Work responsibilities. Family friction. Healthcare challenges. Economic tumult. We all know there are plenty of reasons to feel stressed out—and we all know that too much stress can impact our health: increasing blood pressure, disturbing sleep, even paving the way for a fibro-flare.

We also know the best ways to stave off stress: stay as healthy as possible by maintaining a good diet and getting enough sleep, exercising the body, and taking time to relax. But what to do when stress hits anyway? That’s the question we asked FM patients. Here we share their top suggestions.

Eyes and Ears
You may benefit from carefully considering what you watch and what you listen to. Karen Call relaxes every day with “Reduce Stress and Anxiety,” a DVD by Dr. David Illig, or Dr. Andrew Weil’s Mindbody Toolkit, which includes breathwork, meditation, guided imagery, and sound therapy. It’s not difficult to find soothing CDs of ocean sounds or bird calls; perhaps classical music is key to calm for you.

“When I am having a flare-up. I sip warm tea, curl up with my heating pad, cuddly throw and just close my eyes and listen to the ocean, the rain, and beautiful music,” says Suzanne Blaquiere.

Daily affirmations may be helpful for you as well. There are many books available, as well as page-a-day affirmation calendars. You may also want to search online for a website that can emailyou a daily affirmation.

Four-Legged Assistance
Study after study has shown that animal interaction benefits people physiologically—and Arlene LaBarre Kempf of Amity, Ore., has experienced this firsthand. “With everything I’ve been through, my love of my horses, my complete involvement in their care and training—as well as the high level of fitness and the amount of exercise I was getting—always so completely occupied my mind that it allowed me to de-stress, unwind, let-down, relax,” she says.

While maintaining a stable may be out of economic reach for many people, there are plenty of inexpensive ways to interact with animals—from renting a horse to go riding, to owning a small pet such as a guinea pig, to pet-sitting for friends and neighbors, to volunteering at an animal shelter or veterinary clinic.

“Relieving stress for me meant totally occupying my mind with the one thing that I loved more than anything else in the world,” says LaBarre Kempf. “Occupying my mind with something I felt passionate about … causes me to forget about the pain and the stress for those periods of time when I am on a horse’s back.”

“I raise Nigerian Dwarf Dairy Goats and Chihuahuas,” says Claudia Mitchell of the southwestern Missouri Hoof Print Farm. “When I get that feeling of stress, I go to the barn and hug goats or just watch them. I feel so good when I go back up to the house.”

“I have a cat. She purrs and when I need some loving, I pick her up and she purrs and all things don’t seem as bad,” adds Sandy Crary.

Focus
When Anne Kennedy feels stressed, she takes time out to sit comfortably somewhere and “center” herself. Then she begins to consciously relax her body, a little bit at a time, taking deep breaths as she does it, and focusing on the areas where she is experiencing a lot of pain. “Sometimes it’ll work after one try; other times I keep at it until I relax,” she says.

Change Your Mindset
Family squabble got you stressed? Is your boss in a bad mood? Break your favorite piece of china? Take a deep breath and remind yourself that these are small bumps in the road. Few things are worth the pain of a fibro-flare, so don’t let small annoyances stress you out and put you in one.

“When I get up in the morning I actually do make a conscious decision to be happy and not let things get to me,” explainsAngie Phillips of Burlington, Iowa. “When things do get to me I ask myself one question: ‘In the big scheme of my life, does this really matter that much?’ A lot of times I discover that it doesn’t and I’m able to deal more effectively with whatever is bothering me.

“I really think that the best first step to controlling stress in anyone’s life is to recognize that the control is ours! We can make all the difference in the amount of stress that we have in our lives each day simply by paying attention to our attitudes.”

“I learned that when the stress gets out of control, I need to change the things I can, and it helps me to deal with the things I can’t,” says Michele Stobbe Schenck.

Exercise
You don’t need to do aerobics to experience the de-stressing benefits of exercise. A leisurely walk outside may offer you a new perspective on the issues that are causing you stres and release some endorphins, raising your mood and even decreasing your pain levels.

“Exercise definitely helps,” says Gina S. “At first I didn’t believe it. Exercise in the last thing you think you need when you are curled up in bed, especially on these lately cold mornings. But when I leave the gym and take a shower I feel so much more energized and happy. It has become a healthy addiction for me. I only hope I can keep it up!”

Get a Hobby
Studies have shown that different kinds of handwork—such as knitting and sewing—provides a “relaxation effect” that can sooth your stressed mind. Other hobbies you enjoy, such as painting, gardening, writing, or scrapbooking may provide a distraction from the issues that are bothering you, staving off stress. Christine Margaret Knox, who lives in North Yorkshire in England, makes cards and knits scarves—activities she enjoys, which result in products she can sell for funds to donate to her support group. 

Eliminate the Stress Source
Many of the tips above focus on managing stress, which is an important skill to develop. But big, constant stressors might be better dealt with if they were eradicated. Angie Phillips of Burlington, Iowa, only realized how intensely stress impacted her fibromyalgia symptoms after her divorce became final and she moved to a new community. “I was amazed, and still am, that within a few weeks of the finalization of my divorce and arriving in my new life, I literally felt like a whole new woman,” she says. “It was amazing how much better my pain levels were, how much clearer I could think, how much better my balance was, and I didn’t feel like dying anymore!”

“The first thing I had to do was to distant myself from people that stressed me out (you could call them ‘high-maintanance’),” says Dionne White. “Then I would have to learn to say ‘no.’ I had to stop committing to things that I could not do. Believe me, it keeps stress at bay. You don’t end up disappointing someone else or even yourself.”

“One of the hardest yet most important things I needed (and finally did learn) to help manage my stress levels was to give myself unconditional permission to step back, or even withdraw both emotionally and physically from stressful situations,” says one patient in Bend, Ore. “I give myself to permission to remove myself from a ‘toxic’ situation for whatever time I may need to get back in the saddle again.”

Laugh it Up
“Laughter is a great stress relief,” says Dionne White, who often watches funny movies to reduce her stress. “You feel better when you laugh and I’m convinced it fights depression.”

“Anytime I start to feel stressed I either pop in a funny movie (Blazing Saddles works every time) or I call a friend or one of my sisters. We always end up laughing, and I always feel better!” says Cynthia Mittel.

Consider Alternatives
Valerie Blake loves to cook big holiday meals—but she knows the toll that takes on her, so she has re-consideredher methods. She buys frozen mashed potatoes and mashed sweet potatoes. Her daughters bake the holiday pies, and her grocery store cooks the turkey.  “It’s a hard change to make,” she admits, “but time with my family is far more important to me than the food preparation.  I am thankful I have learned this lesson before I spent one more year suffering through it."

Sisters

A young wife sat on a sofa on a hot humid day, drinking iced tea and visiting with her Mother. As they talked about life, about marriage, about the Responsibilities of life and the obligations of adulthood, the mother clinked the ice cubes in her glass thoughtfully and turned a clear, sober glance upon her daughter.

‘Don’t forget your Sisters,’ she advised, swirling the tea leaves to the bottom of her glass. ‘They’ll be more important as you get older. No matter how much you love your husband, no matter how much you love the children you may have, you are still going to need Sisters. Remember to go places with them now and then; do things with them.’

‘Remember that ‘Sisters’ means ALL the women… your girlfriends, your daughters, and all your other women relatives too. ‘You’ll need other women. Women always do.’

What a funny piece of advice!’ the young woman thought. Haven’t I just gotten married?

Haven’t I just joined the couple-world? I’m now a married woman, for goodness sake! A grownup! Surely my husband and the family we may start will be all I need to make my life worthwhile!’

But she listened to her Mother. She kept contact with her Sisters and made more women friends each year. As the years tumbled by, one after another, she gradually came to understand that her Mom really knew what she was talking about. As time and nature work their changes and their mysteries upon a woman, Sisters are the mainstays of her life.

After more than 50 years of living in this world, here is what I’ve learned:

THIS SAYS IT ALL:

Time passes.

Life happens.

Distance separates.

Children grow up.

Jobs come and go.

Love waxes and wanes.

Men don’t do what they’re supposed to do.

Hearts break.

Parents die.

Colleagues forget favors.

Careers end.

BUT………

Sisters are there, no matter how much time and how

many miles are

between you. A girl friend is never farther away

than needing her can reach.

When you have to walk that lonesome valley and you

have to walk it by yourself, the women in your life

will be on the valley’s rim, cheering you on,

praying for you, pulling for you, intervening on

your behalf, and waiting with open arms at the

valley’s end.

Sometimes, they will even break the rules and walk

beside you…Or come in and carry you out.

Girlfriends, daughters, granddaughters,

daughters-in-law, sisters, sisters-in-law, Mothers,

Grandmothers, aunties, nieces, cousins, and extended

family, all bless our life!

The world wouldn’t be the same without women, and

neither would I. When we began this adventure called

womanhood, we had no idea of the incredible joys or

sorrows that lay ahead. Nor did we know how much we

would need each other.

Every day, we need each other still. Pass this on

to all the women who help make your life meaningful.

I just did. Short and very sweet:

There are more than twenty angels in this world.

Ten are peacefully sleeping on clouds. Nine are

playing. And one is reading her email at this

moment.

Send this message to ten of your friends including

me. If you get 5 replies, someone you love will

surprise you.

Happy days!

Santa and Sarah

Santa and Sarah
Three years ago, a little boy and his grandmother came to see Santa at the
Mayfair Mall in Wisconsin. The child climbed up on his lap, holding a
picture of a little girl.
"Who is this?" asked Santa, smiling. "Your friend? Your sister?’"
"Yes, Santa,’ he replied. "My sister, Sarah, who is very sick," he said sadly.
Santa glanced over at the grandmother who was waiting nearby, and saw her
dabbing her eyes with a tissue.
"She wanted to come with me to see you, oh, so very much, Santa!" the child
exclaimed. "She misses you," he added softly.
Santa tried to be cheerful and encouraged a smile to the boy’s face, asking
him what he wanted Santa to bring him for Christmas. When they finished their visit,
the Grandmother came over to help the child off his lap, and started to say something to Santa, but halted.
"What is it?" Santa asked warmly.
"Well, I know it’s really too much to ask you, Santa, but.." the old woman
began, shooing her grandson over to one of Santa’s elves to collect the
little gift which Santa gave all his young visitors.
"The girl in the photograph… my granddaughter well, you see … she has
leukemia and isn’t expected to make it even through the holidays," she said
through tear-filled eyes. "Is there any way, Santa, any possible way that
you could come see Sarah? That’s all she’s asked for, for Christmas, is to see Santa."
Santa blinked and swallowed hard and told the woman to leave information
with his elves as to where Sarah was, and he would see what he could do.
Santa thought of little else the rest of that afternoon. He knew what he
had to do. "What if it were MY child lying in that hospital bed, dying," he
thought with a sinking heart, "This is the least I can do."
When Santa finished visiting with all the boys and girls that evening, he
retrieved from his helper the name of the hospital where Sarah was staying.
He asked the assistant location manager how to get to Children’s Hospital.
"Why?" Rick asked, with a puzzled look on his face.
Santa relayed to him the conversation with Sarah’s grandmother earlier that
day. "C’mon…..I’ll take you there." Rick said softly. Rick drove them to the
hospital and came inside with Santa.
They found out which room Sarah was in. A pale Rick said he would wait out
in the hall.
Santa quietly peeked into the room through the half-closed door and saw
little Sarah on the bed. The room was full of what appeared to be her family; there was the
Grandmother and the girl’s brother he had met earlier that day. A woman
whom he guessed was Sarah’s mother stood by the bed, gently pushing Sarah’s
thin hair off her forehead. And another woman who he discovered later was
Sarah’s aunt, sat in a chair near the bed with a weary, sad look on her
face. They were talking quietly, and Santa could sense the warmth and
closeness of the family, and their love and concern for Sarah.
Taking a deep breath, and forcing a smile on his face, Santa entered the
room, bellowing a hearty, "Ho, ho, ho!"
"Santa!" shrieked little Sarah weakly, as she tried to escape her bed to run
to him, IV tubes intact.
Santa rushed to her side and gave her a warm hug. A child the tender age of
his own son — 9 years old — gazed up at him with wonder and excitement.
Her skin was pale and her short tresses bore telltale bald patches from the
effects of chemotherapy. But all he saw when he looked at her was a pair of
huge, blue eyes. His heart melted, and he had to force himself to choke
back tears. Though his eyes were riveted upon Sarah’s face, he could hear
the gasps and quiet sobbing of the women in the room.
As he and Sarah began talking, the family crept quietly to the bedside one
by one, squeezing Santa’s shoulder or his hand gratefully, whispering "Thank
you" as they gazed sincerely at him with shining eyes. Santa and Sarah
talked and talked, and she told him excitedly all the toys she wanted for
Christmas, assuring him she’d been a very good girl that year.
As their time together dwindled, Santa felt led in his spirit to pray for
Sarah, and asked for permission from the girl’s mother. She nodded in
agreement and the entire family circled around Sarah’s bed, holding hands.
Santa looked intensely at Sarah and asked her if she believed in angels.
"Oh, yes, Santa… I do!" she exclaimed.
"Well, I’m going to ask that angels watch over you." he said. Laying one
hand on the child’s head, Santa closed his eyes and prayed. He asked that
God touch little Sarah, and heal her body from this disease. He asked that
angels minister to her, watch and keep her. And when he finished praying,
still with eyes closed, he started singing, softly, "Silent Night, Holy
Night…. all is calm, all is bright…"
"The family joined in, still holding hands, smiling at Sarah, and crying
tears of hope, tears of joy for this moment, as Sarah beamed at them all.
When the song ended, Santa sat on the side of the bed again and held Sarah’s
frail, small hands in his own. "Now, Sarah," he said authoritatively, "you
have a job to do, and that is to concentrate on getting well. I want you to
have fun playing with your friends this summer, and I expect to see you at
my house at Mayfair Mall this time next year!"
He knew it was risky proclaiming that to this little girl who had terminal
cancer, but he "had" to. He had to give her the greatest gift he could —
not dolls or games or toys — but the gift of HOPE.
"Yes, Santa!" Sarah exclaimed, her eyes bright. He leaned down and kissed
her on the forehead and left the room.
Out in the hall, the minute Santa’s eyes met Rick’s, a look passed between
them and they wept unashamed.
Sarah’s mother and grandmother slipped out of the room quickly and rushed to
Santa’s side to thank him.
"My only child is the same age as Sarah," he explained quietly. "This is
the least I could do." They nodded with understanding and hugged him.
One year later, Santa Mark was again back on the set in Milwaukee for his
six-week, seasonal job which he so loves to do. Several weeks went by and
then one day a child came up to sit on his lap.
"Hi, Santa! Remember me?!"
"Of course, I do," Santa proclaimed (as he always does), smiling down at
her. After all, the secret to being a "good" Santa is to always make each
child feel as if they are the "only" child in the world at that moment.
"You came to see me in the hospital last year!"
Santa’s jaw dropped. Tears immediately sprang in his eyes, and he grabbed
this little miracle and held her to his chest. "Sarah!" he exclaimed. He
scarcely recognized her, for her hair was long and silky and her cheeks were
rosy — much different from the little girl he had visited just a year
before. He looked over and saw Sarah’s mother and grandmother in the
sidelines smiling and waving and wiping their eyes.
That was the best Christmas ever for Santa Claus. He had witnessed –and been
blessed to be instrumental in bringing about — this miracle of hope. This precious
little child was healed. Cancer-free. Alive and well. He silently looked up to Heaven
and humbly whispered, "Thank you, Father. ‘Tis a very, Merry Christmas!"
If you believe in miracles you will pass this on..I did!

Christmas

Twas the month before Christmas*

*When all through our land,*

*Not a Christian was praying*

*Nor taking a stand.*

*See the PC Police had taken away,*

*The reason for Christmas – no one could say.*

*The children were told by their schools not to sing,*

*About Shepherds and Wise Men and Angels and things.*

*It might hurt people’s feelings, the teachers would say*

* December 25th is just a ‘ Holiday ‘.*

*Yet the shoppers were ready with cash, checks and credit*

*Pushing folks down to the floor just to get it!*

*CDs from Madonna, an X BOX, an I-pod*

*Something was changing, something quite odd! *

*Retailers promoted Ramadan and Kwanzaa*

*In hopes to sell books by Franken & Fonda.*

*As Targets were hanging their trees upside down*

* At Lowe’s the word Christmas – was no where to be found.*

*At K-Mart and Staples and Penny’s and Sears*

*You won’t hear the word Christmas; it won’t touch your ears.*

*Inclusive, sensitive, Di-ver-si-ty*

*Are words that were used to intimidate me.*

*Now Daschle, Now Darden, Now Sharpton, Wolf Blitzen*

*On Boxer, on Rather, on Kerry, on Clinton !*

*At the top of the Senate, there arose such a clatter*

*To eliminate Jesus, in all public matter.*

*And we spoke not a word, as they took away our faith*

* Forbidden to speak of salvation and grace*

*The true Gift of Christmas was exchanged and discarded*

*The reason for the season, stopped before it started.*

*So as you celebrate ‘Winter Break’ under your ‘Dream Tree’*

*Sipping your Starbucks, listen to me.*

*Choose your words carefully, choose what you say*

*Shout MERRY CHRISTMAS ,

not Happy Holiday !*

Please, all Christians join together and

wish everyone you meet during the

holidays a

MERRY CHRISTMAS

Christ is ‘The Reason’ for the Christ-mas Season!

Prayer

Subject: FW: prayer

A  Pastor with GUTS!!
Thought you might enjoy this interesting
Prayer given in Kansas at
The opening session of their Senate. It seems
Prayer still upsets some
People. When Minister Joe Wright was asked to open
The new session of the Kansas Senate, everyone was
expecting the usual  generalities, but this is what they heard: 

Heavenly Father, we come before you today to ask
Your forgiveness and to seek your direction and 
Guidance. We know Your Word says, ‘Woe to those 
Who call evil good,’ but that is exactly what we
Have done. 

We have lost our spiritual equilibrium and reversed
Our values.

We have exploited the poor and called it
The lottery. 

We have rewarded laziness and called it
Welfare.

We have killed our unborn and called  it
Choice. 

We have shot abortionists and called  it
Justifiable. 

We have neglected to discipline our
Children and called it building self esteem..

We have abused power and called it 
Politics. 

We have coveted our neighbor’s possessions
And called it ambition. 

We have polluted the air with profanity and
Pornography and called it freedom of expression. 

We have ridiculed the time-honored values
Of our forefathers and called it enlightenment.

Search  us, Oh, God, and know our hearts
Today;  cleanse us from every sin and set us free. 
Amen! 

The response was immediate. A number of
Legislators walked out during the prayer in
Protest. In 6 short weeks, Central Christian
Church,  where Rev. Wright is pastor, logged more than
5,000 phone calls with only 47 of those calls
Responding negatively. The church is now receiving
International requests for copies of this prayer
From India , Africa and Korea .

Commentator Paul Harvey aired this prayer on
His radio program, ‘The Rest of the Story,’and
Received a larger response to this program than any  
Other he has ever aired. 

With the Lord’s help, may this prayer sweep
Over our nation and wholeheartedly become our
Desire so that we again can be called ‘one nation
Under God.’ 

If possible, please pass this prayer on to
Your friends. ‘If you don’t stand for something,
You  will fall for everything.’

Think about this: If you forward this
Prayer to everyone on your
E-mail list, in less than 30 days it would be
Heard by the world.

How many people in your address book will  
Not receive this prayer…..do you have the guts to pass it on? 

 

The Orgin of TAPS

If any of you have ever been to a military funeral in which taps were played; this brings out a new meaning of it.
Here is something Every American should know. Until I read this, I didn’t know, but I checked it out and it’s true:
We in the United States have all heard the haunting song, ‘Taps’. It’s the song that gives us that lump in our throats and usually tears in our eyes.
But, do you know the story behind the song?  If not, I think you will be interested to find out about its humble beginnings.
Reportedly, it all began in 1862 during the Civil War, when Union Army Captain Robert Ellicombe was with his men near Harrison’s Landing in Virginia ..  The Confederate Army was on the other side of the narrow strip of land.
During the night, Captain Ellicombe heard the moans of a soldier who lay severely wounded on the field.  Not knowing if it was a Union or Confederate soldier, the Captain decided to risk his life and bring the stricken man back for medical attention  Crawling on his stomach through the gunfire, the Captain reached the stricken soldier and began pulling him toward his encampment.
When the Captain finally reached his own lines, he discovered it was actually a Confederate soldier, but the soldier was dead.
The Captain lit a lantern and suddenly caught his breath and went numb with shock.  In the dim light, he saw the face of the soldier. It was his own son. The boy had been studying music in the South when the war broke out. Without telling his father, the boy enlisted in the Confederate Army.
The following morning, heartbroken, the father asked permission of his superiors to give his son a full military burial, despite his enemy status. His request was only partially granted.
The Captain had asked if he could have a group of Army band members play a funeral dirge for his son at the funeral.
The request was turned down since the soldier was a Confederate.
But, out of respect for the father, they did say they could give him only one musician.
The Captain chose a bugler.  He asked the bugler to play a series of musical notes he had found on a piece of paper in the pocket of the dead youth’s uniform.
This wish was granted.
The haunting melody, we now know as ‘Taps’ used at military funerals was born.
The words are:
Day is done.
Gone the sun.
From the lakes.
From the hills.
From the sky.
All is well.
Safely rest.
God is nigh.
Fading light.
Dims the sight.
And a star.
Gems the sky.
Gleaming bright.
From afar.
Drawing nigh.
Falls the night.
Thanks and praise.
For our days.
Neath the sun.
Neath the stars.
Neath the sky.
As we go.
This we know.
God is nigh
I too have felt the chills while listening to ‘Taps’ but I have never seen all the words to the song until now.  I didn’t even know there was more than one verse.  I also never knew the story behind the song and I didn’t know if you had either so I thought I’d pass it a long.
I now have an even deeper respect for the song than I did before.
Remember Those Lost and Harmed While Serving Their Country.
Also Remember Those Who Have Served And Returned; and for those
presently serving in the Armed Forces.
Please send this on after a short prayer.
Make this a Prayer wheel for our soldiers….please don’t break it!

Tex-Mex Chicken and Rice Casserole

Tex Mex Chicken and Rice Casserole

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Prep: 20 minutes
Bake: 25 minutes

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Ingredients

· 1/2  cup chopped onion (1 medium)

· 1  tablespoon olive oil

· 1  6.9-ounce package chicken-flavored rice and vermicelli mix

· 1  14-ounce can chicken broth

· 2  cups water

· 2  cups chopped cooked chicken or turkey

· 1  cup chopped seeded tomatoes (2 medium)

· 3  tablespoons canned diced green chile peppers, drained

· 1  teaspoon dried basil, crushed

· 1-1/2  teaspoons chili powder

· 1/8  teaspoon ground cumin

· 1/8  teaspoon black pepper

· 1/2  cup shredded cheddar cheese (2 ounces)

Directions

1. In a medium saucepan cook onion in hot oil over medium heat until tender. Stir in rice and vermicelli mix (including seasoning package); cook and stir for 2 minutes. Stir in broth and water. Bring to boiling; reduce heat. Cover and simmer for 20 minutes (liquid will not be fully absorbed).

2. Transfer the rice mixture to a large bowl. Stir in chicken, tomatoes, chile peppers, basil, chili powder, cumin, and black pepper. Transfer to a 2-quart casserole.

3. Bake, covered, in a 425 degree F oven for 25 minutes. Sprinkle with cheese. Let stand for 5 minutes before serving. Makes 6 servings.

Make Ahead Directions: Prepare as above through step 1. Cover and chill for up to 24 hours. Bake, covered, in a 425 degree F oven about 40 minutes or until heated through. Uncover and sprinkle with cheese. Let stand for 5 minutes before serving.

 

I wanted to share this recipe with everyone.  My kids absolutely loved it!!!