Podcasts about mindoverstress

Are you tired of the end-of-year fundraising scramble? It's time to get ahead of the game! Our exclusive 2-day challenge will equip you with the tools and strategies you need to plan your year-end fundraising campaigns with confidence. Click here to join now- https://buildswh.com/midyear-fundraising-challenge/optin  Join Sabrina Walker and Lori Beard, certified life coach, for an inspiring conversation about the power of calmness and how to navigate the everyday stresses of life. This episode dives deep into the importance of mindfulness, exploring the benefits of stress and providing practical tips for implementing meditation and mindfulness practices into your daily routine. Lori shares her journey as a mother of eight and how she discovered the importance of finding calm in chaos. She shares her experiences of being overwhelmed and the importance of seeking inner peace. Sabrina and Lori discuss the "SOS" method, a simple yet powerful technique for stopping, observing, and shifting your thoughts to achieve greater inner peace. This episode is packed with insightful nuggets and actionable strategies for: Finding peace in the present moment Navigating stress and harnessing its power Developing a more mindful approach to life Understanding the importance of self-care for non-profit professionals Whether you're a busy parent, a dedicated non-profit professional, or simply seeking greater inner peace, this episode is a must-listen. Tune in to gain valuable insights and tools to help you cultivate calmness and achieve greater success in your personal and professional life!

Host Randy Crabtree welcomes Dawn Goldberg to Episode 159 of The Unique CPA. The author of The Smarter Accountant, Dawn shares her journey in public accounting, working for major firms like Deloitte Touche and Ernst & Young, and explains how understanding our own cognitive processes can lead to a less stressful, more productive tax season—and year-round experience as an accountant. Dawn addresses common pain points for accountants, such as stress, overwhelm, and imposter syndrome, emphasizing the significance of using the higher brain to manage thoughts and improve time management and productivity, aiming for better work-life balance and professional fulfillment. Get the full show notes and more resources at TheUniqueCPA.com

A Special Thanksgiving Message About Giving Thanks to GodTimestamps below.---Note: A portion of this episode was recorded and published in November 2020. This is an expanded episode with new suggestions about how to give thanks to God and why it's so important to do so.—Make Every Day a Day of Thanksgiving to GodWhile we celebrate the holiday of Thanksgiving once a year, is it possible to make every day a day of Thanksgiving to God for the many blessings in our lives?In this episode I share three Bible Verses, all related to offering thanks to God every day. I offer commentary on how you and I can bring to life each of those Bible verses and I again share each of those verses. But with the second sharing, I invite you to really feel God's Word, really feel His Wisdom in your body, mind, heart, and soul. After experiencing the power of each verse, I ask you to consider how you can apply these verses in your own life to bring you closer to God.The three verses for this episode are: “Give thanks to the Lord, for He is good; His love endures forever.” 1 Chronicles 16:34;“Devote yourselves to prayer, being watchful and thankful.” Colossians 4:2;“Rejoice always, pray continually, give thanks in all circumstances; for this is God's will for you in Christ Jesus.” 1 Thessalonians 5:16-18.Timestamps:00:00 - A special Thanksgiving Message;04:59 - Intro to Make Everyday a Day of Thanksgiving to God;05:20 - Host and show info;05:45 - How the podcast works;06:43 - 3 Bible Verses for this episode;11:15 - Feel each Bible Verse;14:40 - How to share comments and / or contact host.---Host: Stephen Carter, CEO of Stress Solutions, LLC. Website: https://www.EFT-MD.com.Other podcasts:“Easy Stress Cures” available at http://MindOverStress.us.“EFT Tapping Junction” available at https://www.eft-md.com/eft-tapping-junction-podcast.html.Email contact for host: CarterMethod@gmail.com or BibleVersesForBetterLiving@gmail.comRecording details:Originally recorded and first edit with Twisted Wave. Second edits with Audacity and rendering with Hindenburg Journalist Pro.Original episode mic: EV RE320. Appended introduction segment: Neat King Bee.Key words: God, Jesus, peace, Thanksgiving, giving thanks, Bible, stress solutions,, grace,

By the end of this episode, you'll know:- How to do diaphragmatic breathing the right way;- How long you should do diaphragmatic breath work to achieve specific results; and,- How to use diaphragmatic breathing as a meditative practice without having to learn Mindfulness or Mantra meditation practices.Timestamps:00:00 - Episode intro and what you will learn;00:56 - Show and host info;01:48 - Why we don't breathe properly;03:03 - Rediscover how to breathe properly;05:59 - One hand on solar plexus, one hand on upper chest;10:29 - Notice how calmer you feel;12:12 - How long do you need to breathe diaphragmatic to benefit?;13:41 - Invitation to subscribe / follow and share episode;14:02 - Info about Stress Solutions LLC, how to contact host, and listen to previous episodes.—-Host: Stephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com;Contact email: CarterMethod@gmail.com;Listen to previous episodes of Easy Stress Cures: www.MindOverStress.us;—Technical Info:Recording and first edits DAW: Audacity.Final edits and rendering DAW: Hindenburg Journalist Pro;Effects: 2 de-essers; click removal; generic voice profile.Microphone: Neat King Bee.Key Words:diaphragmatic breathing, stress, relaxation response, breath work, breath, calm, relax, relaxation, mindfulness, mantra, Stress Solutions,

Host Stephen Carter shares multiple suggestions by people in a private forum who replied to a member's question, "How do you stop negative thoughts".Timestamps Below:After sharing some of the best responses, Steve shares a technique developed as part of the Silva Method specifically for neutralizing negative thoughts and replacing those negative thoughts with positive, empowering thoughts and affirmations.Timestamps:00:00 - Episode topic;00:36 - Show and host info;01:09 - Episode info;01:44 - Posted forum suggestions for changing negative thoughts;05:31 - Many methods, one way is to apply the Silva Method technique of canceling statement / thought and replacing it with an empowering thought;07:23 - Feed your subconscious positive empowering words;08:26 - How to learn more about the Silva Method;09:04 - How to comment, learn about Stress Solutions, LLC, and listen contact host;09:46 - Learn about "EFT Tapping Junction" podcast.Resources Mentioned in the PodcastSilva Method: https://silvamethod.com/;Stress Solutions, LLC: https://www.EFT-MD.com;Listen to previous episodes of this podcast: www.MindOverStress.us;Host Information:Stephen Carter, CEO, Stress Solutions, LLC.Website: https://www.EFT-MD.com;Email: CarterMethod@gmail.com;Technical Information:Recorded and first edits done using Audacity;Leveled using Levelator;Final edits and rendering: Hindenburg Journalist Pro;No EQ, compression about 3:1, 2 DeEssers;Microphone: Samson G-Track Pro.Key Words:negative thoughts, negative thinking, stress, racing thoughts, racing mind, anxiety, over thinking, calm, mind, calm mind,

In this episode, you learn how to frame questions in a positive way so you discover the best options, possibilities, solutions, and opportunities to create optimum happiness, success, and wellbeing.Your host Stephen Carter, CEO of Stress Solutions, LLC shares the why and how of framing challenges, issues, and opportunities as simply as possible and then structuring the exact right questions asked in exactly the right way to uncover options, opportunities, and hidden solutions you otherwise would miss..The way we use words to craft questions of life matters. Framing questions in a positive way opens the mind to richer, more powerful possibilities. The companion Blogpost That Includes the Information and Recommendations Shared in This Episode:To read the companion blogpost detailing all of the information shared in this podcast, visit: https://stressmastery.blogspot.com/2018/06/make-life-less-difficult-or-make-life.html.Show Information:Easy Stress CuresWebsite: www.MindOverStress.usHost: Stephen Carter, CEO of Stress Solutions, LLC. Website for Stress Solutions, LLC: https://www.EFT-MD.com.Email host Stephen Carter at CarterMethod@gmail.com.Technical Information:Recorded and initial editing using Amadeus Pro. Final editing and rendering using Hindenburg Journalist Pro.Microphone: EV RE320.Key Words:positive, questions, happiness, happy, joy, joyful, problem solving, best solution, best solutions, stress, positive living, positive mindset, self-talk, self talk, George Eliot, Mary Anne Evans, positive questions

In this episode you learn - A simple, effective way to identify activities and circumstances that bring a sense of happiness;- Why and how to rank those activities and circumstances so you can concentrate on engaging those that truly speak to your soul;- How to find time for those special activities and circumstances by identifying and eliminating low value time wasters;- The one simple step that guarantees you'll engage in happiness creating activities.Timestamps:00:00 - What this episode is about;00:42 - Info about this podcast; 01:34 - How to do more of what makes you happy;08:30 - How and why to contact host Stephen CarterHost: Stephen Carter, CEO, Stress Solutions, LLC.Website for Stress Solutions, LLC: https://www.EFT-MD.com.Email contact: CarterMethod@gmail.com;Podcasts recommended during this episode:"Less Stress More Joy" and "Easy Stress Cures" - http://www.MindOverStress.us;"EFT Tapping Junction" - https://www.eft-md.com/eft-tapping-junction-podcast.html;Technical information:Originally recorded and first edit done with Audacity;Final edits and rendering done using Hindenburg Journalist Pro;Microphone: EV RE320.Other podcast episodes available at http://www.MindOverStress.us;Key words: happy, happiness, joy, joyful, emotional balance, smile, stress, stress solutions, Stephen Carter, Steve Carter,

In this episode you learn - A simple, effective way to identify activities and circumstances that bring a sense of happiness;- Why and how to rank those activities and circumstances so you can concentrate on engaging those that truly speak to your soul;- How to find time for those special activities and circumstances by identifying and eliminating low value time wasters;- The one simple step that guarantees you'll engage in happiness creating activities.Timestamps:00:00 - What this episode is about;00:42 - Info about this podcast; 01:34 - How to do more of what makes you happy;08:30 - How and why to contact host Stephen CarterHost: Stephen Carter, CEO, Stress Solutions, LLC.Website for Stress Solutions, LLC: https://www.EFT-MD.com.Email contact: CarterMethod@gmail.com;Podcasts recommended during this episode:"Less Stress More Joy" and "Easy Stress Cures" - http://www.MindOverStress.us;"EFT Tapping Junction" - https://www.eft-md.com/eft-tapping-junction-podcast.html;Technical information:Originally recorded and first edit done with Audacity;Final edits and rendering done using Hindenburg Journalist Pro;Microphone: EV RE320.Other podcast episodes available at http://www.MindOverStress.us;Key words: happy, happiness, joy, joyful, emotional balance, smile, stress, stress solutions, Stephen Carter, Steve Carter,

With Picture Perfect Breathing for Stress Relief, you'll discover a simple, easy to apply breathing method to create what's called the Relaxation Response. Applying Picture Perfect Breathing for 30 to 60 seconds allows mind and body to let go of tension and disempowering thoughts as your brain and body are refreshed and renewed, ready to return to whatever tasks are at hand.To hear other episodes of, "Easy Stress Cures" and subscribe / follow to ensure you never miss a new episode, visit www.MindOverStress.us.Host: Stephen Carter, CEO of Stress Solutions, LLC.Stress Solutions, LLC Website: https://www.EFT-MD.com.Email: EasyStressCures@gmail.com;Technical information:Mic: Neat King Bee.Recorded with Audio Hijack. First edit with Twisted Wave. Final edit and publishing with Hindenburg Journalist Pro.Key words:breath, breath meditation, breathing, stress, calm, relaxation, relaxation response, stress release, emotional, emotions, mental health, present moment, mindful, mindfulness.#calm #relaxation #breath #mindfulness #meditation

You learn 2 research proven ways to lower stress based on 3 quality studies.Time stamps for topics:00:00 What you will learn;00:31 Show intro and information;01:11 Study 1 - Heading Outdoors Keep COVID Blues at Bay;04:29 Study 2 - Risk Factors for College Students Mental Health;07:05 Study 3 - Need to Reduce Work Related Stress? It's a Walk in the Park;08:52 2 Take-aways - Reduce Screen Time and Get Outside;09:16 Bonus Tip - STOP;11:13 Email Questions or Suggestions and Where to Listen to Previous Episodes.Studies cited:Study 1: "Heading outdoors keeps lockdown blues at bay": https://medicalxpress.com/news/2021-01-outdoors-lockdown-blues-bay.html?fbclid=IwAR1gp9rRnW5CNAmW3tIZk-yCCyiwgm_T0bDTBzqi_LWg1VzfwQtJyfUNfdUStudy 2: "Study finds risk factors linked to COVID-19 mental health impacts for college students": https://medicalxpress.com/news/2021-01-factors-linked-covid-mental-health.html?fbclid=IwAR0K-QhG6cmNjn0aZBh0j_wWocazn6elxIBwB_WIb4anyo9tBL3MX2NUQVUStudy 3: "Need to reduce work-related stress? It's a walk in the park": https://medicalxpress.com/news/2021-01-work-related-stress.html?fbclid=IwAR3MTWrMR8RPBgFHwuyEEJrdHBaHGw9RqvP1GkakqTKuOY9GbFoBJ5nVaEQ Host: Stephen Carter, CEO Stress Solutions, LLC.Email: EasyStressCures@gmail.com;Website: http://www.MindOverStress.us;Stress Solutions, LLC website: https://www.EFT-MD.com;Technical information:Mic: EV RE320;Recording DAW: Twisted Wave;Processing DAW: Hindenburg Journalist Pro;Key words: stress, forest breathing, walking, Nature, Mother Nature, COVID, COVID stress, stress reduction, stress management, student stress, COVID and students, phone stress, screen stress,

Ever wondered why your arthritis symptoms seem worse when you’re experiencing a lot of stress? In this episode, we explore the stress-arthritis connection, including how chronic stress contributes to pain, inflammation and decreased immunity. We’ll also discuss proven strategies to help reduce stress and manage arthritis symptoms so you can live your best life and thrive mentally and physically. Visit the Live Yes! With Arthritis Podcast site to read the blog and get show notes and a full transcript: https://arthritis.org/liveyes/podcast We want to hear from you. Tell us what you think about the Live Yes! With Arthritis Podcast. Get started here: https://arthritisfoundation.az1.qualtrics.com/jfe/form/SV_ebqublsylCl7BIh Special Guest: Maria Juarez-Reyes.

Create a Relaxation Anchor to Dissolve Holiday and Anytime StressIn this episode you’ll learn how to prepare for - and navigate through - holiday season stress with a simple and effective stress releasing technique that is, literally, at your fingertips. This simple and effective method is not only great for holiday stress, but you can use it anytime you’re dealing with stressful situations.Speaking of stress, as I record this episode in the United States, we’re in the holiday season beginning with Thanksgiving followed by Christmas, and New Year’s. This time of year can be a joyous time, but it can also be a time of high stress created by an array of memories, beliefs, and emotions.The purpose of this episode is not to offer treatment methods to identify and dissolve root causes of issues related to holidays. There are therapists and practitioners of Energy Psychology methods for that kind of work. If that is a path you would like to explore, I invite to visit my main Stress Solutions, LLC website at www.EFT-MD.com.This episode is designed to offer you a simple way to prepare for and easily handle potential stress creating experiences using a technique from a method called NLP, which is short for Neuro-Linguistic Programming. That technique is called anchoring, as in anchoring in a Relaxation Response to dissolve stress.I’m sure you’ve heard the story of Pavlov’s dogs. Back in the 1890s, Russian researcher Ivan Pavlov conducted an experiment where he feed his dogs while simultaneously activating a sound. At first he used a metronome but later he used a bell. When the food was presented to the dogs, the dogs would salivate in preparation for eating the food.After several times of presenting the food and activating a sound, Pavlov simply activated the sound without presenting any food to the dogs.Regardless of the fact no food was present, the dogs salivated just as if the food was in front of them. The dogs associated the bell with being feed. This stimulus - response reaction became known as Classical Conditioning.Due to how the brain is wired, this same type of response can be programmed into our behavior. You and I will create what’s called a Relaxation Response Anchor you can activate anytime in the future to neutralize or reduce a Stress Response. As a matter of fact, we’ll create a double anchor using physical touch and three words.1-Page GuideI have a 1-page guide for you. This 1-page guide leads you through each step of, "How to Create a Relaxation Response Anchor”. Get your 1-page by emailing CarterMethod@gmail.com and entering the word, “Anchor” in the subject line and I’ll send that out to you right away.If you’re driving or otherwise engaged in activities that require your full attention, then please have a go with this method later when you can give your full attention to the process.How to Create the Relaxation Response AnchorFind a chair where you can sit upright in a comfortable position. Avoid slouching and avoid a ramrod stiff posture. Sit upright, body relaxed, head erect with eyes relaxed as if looking out over the ocean where the water meets the sky. Your ears will be over your shoulders and your shoulders will be over hips.Allow three comfortable breaths as you close your eyes. Using your dominant hand, bring the tips of your index finger and your thumb together gently touching one another.Bring to mind a positive memory of a time you felt unstoppable, a time you felt on top of the worldBring that memory to mind clearly. As you replay that memory in mind, increase the pressure to a moderate level where the tips of your thumb and index finger are touching. As you make the memory big, bold, and bright, increase the pressure slightly as you really feel the power of your memory and say, preferably out loud if possible, “Calm and confident”.Allow the memory to fade as you reduce the pressure at the tips of your thumb and index finger. When the memory dissolves allow the tips to part ever so slightly. Open your eyes and look around the room as you allow three comfortable breaths.Repeat this same process two more times.Apply Your New Relaxation Response Anchor SkillStand up and move around. Stretch, yawn, and sigh.Next, bring the tips of your thumb and index finger together and increase the pressure ever so slightly in the same way you did when you were remembering those positive, resourceful experiences.If you followed along with creating the Relaxation Response Anchor, notice how your neurology and your body respond. What are you experiencing.I’ll bet you noticed a palpable wave of calm and relaxation throughout your body. Notice how much more calm and confident you’re feeling.Did you hear yourself say, “Calm and confident” as your mind and body were relaxing? I’ll bet you heard those words as your body relaxed.Now try this:Bring to mind a challenging situation you are concerned will occur in the future. This could be holiday related or not.Once you have that situation in mind noticed how strong the stress response is in your body. Use a “0" to “ 0" scale with “ 0" being maximum stress imaginable and zero being no stress. Alternatively, you can assess the stress level as green, yellow, or red, with green being low or no stress, yellow being moderate stress, red being high stress.After assessing your Stress Response level, re-image the challenging situation and then bring the tip of your thumb and index finger together and say, “Calm and Confident”.Notice what happens within your body. Be an observer to the processes and allow the Relaxation Response Anchor to do it’s magic.After 10 or 20 seconds, again re-image the challenging situation. In all likelihood you’ll notice there is a zero or very low stress response associated with what you originally believed would be a stress creating situation.How Do You Use Your New Anchor?You now have a skill you can apply anytime you want to feel calm and confident. If you notice you’re starting to feel stress, fire off your anchor by touching the tips of your thumb and index finger together and allow the Relaxation Response wave to flow through your body. In all likelihood you’ll hear yourself saying, “Calm and confident” in mind or - if the social situation allows - out loud.How to Increase the Anchor’s PowerAt least once a day repeat the process you used to set the Relaxation Response Anchor. Recall other empowering memories or revisit the memories you originally used. What’s important is you strengthen the association daily for several days. After a few days of reenforcement, you can drop back to every other day and then once a week.When you are successful in maintaining a calm, relaxed response in situations where you would have been triggered in the past, that new positive experience can be another reenforcing resource memory.Host: Stephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com.How to get the 1-page instruction guide: Email CarterMethod@gmail.com and enter "Anchor" in the subject line. No other email content is needed.Previous episodes available at: http://www.MindOverStress.us.Technical information:Original recording and initial editing done in Twisted Wave. Second editing and rendering done in Hindenburg Journalist Pro.Mic: King Bee.Key words: NLP, Neuro-Linguistic Programming, stress, anchor, relaxation response, stress response, calm, relax, relaxation, holiday, holidays, holiday stress, Christmas, Thanksgiving,

Make Every Day a Day of Thanksgiving to GodWhile we celebrate the holiday of Thanksgiving once a year, is it possible to make every day a day of Thanksgiving to God for the many blessings in our lives?In this episode I share three Bible verses, all related to offering thanks to God every day. I offer commentary on how you and I can bring to life each of those Bible verses and I again share each of those verses. But with the second sharing, I invite you to really feel God's Word, really feel His Wisdom in your body, mind, heart, and soul. After experiencing the power of each verse, I ask you to consider how you can apply these verses in your own life to bring you closer to God.The three verses for this episode are: "Give thanks to the Lord, for He is good; His love endures forever." 1 Chronicles 16:34;"Devote yourselves to prayer, being watchful and thankful." Colossians 4:2;"Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus." 1 Thessalonians 5:16-18.Host: Stephen Carter, CEO of Stress Solutions, LLC. Website: https://www.EFT-MD.com.Other podcasts:"Easy Stress Cures" available at http://MindOverStress.us."EFT Tapping Junction" available at https://www.eft-md.com/eft-tapping-junction-podcast.html.Email contact for host: CarterMethod@gmail.com.Recording details:Originally recorded and first edit with Twisted Wave. Second edit and rendering with Hindenburg Journalist Pro.Mic: EV RE320.Key words: God, Jesus, peace, Thanksgiving, giving thanks, Bible, stress solutions,, grace,

You learn why we habitually diminish our own self-esteem and the most important question you can ask to supercharge your self-esteem.It boils down to where you habitually place your attention and how a simple change of focus from what you are not achieving to what you are achieving makes all the difference in how you perceive your self-worth.Making the simple change allows you to supercharge your sense of self-esteem and self-worth. This new positive self-esteem mindset can improve confidence and performance in virtually every area of life including professional achievements, personal happiness, and improved relationships.Host: Stephen Carter, CEO of Stress Solutions, LLC.Main Stress Solutions, LLC website: https://www.EFT-MD.com.Website to subscribe or listen to previous episodes:http://www.MindOverStress.us.Email host: CarterMethod@gmail.com.Mic: BY, recorded in Twisted Wave and edited in Hindenburg Journalist Pro.

Learn the most important question for solving difficult, emotionally charged situations. That question is:"What aspects of this situation are in my control and what aspects are out of my control?"Discover exactly what to do with the answer and how to encourage your mind to release the negative, problem emotions related to the situation and create a sense of calm and clarity to move forward toward problem resolution.Host: Stephen CarterEmail: CarterMethod@gmail.com;Websites: https://www.EFT-MD.com;www.MindOverStress.usMic: EV RE320Key words:mind clarity, stress, problems, calm, solving problems, emotions, negative emotions, problem solving,

Change of Podcast Name:If you're subscribed to the, "Mind Over Stress" podcast, you will now receive the, "Easy Stress Cures" podcast. Due to listener feedback, I've changed the name to reflect the key benefit you'll enjoy by listening to each episode. The name is changing, but you will still receive the quality and actionable content you've come to expect.This Episode:This is National Emotional Wellness Month and it is also, National Positive Attitude Month. In this episode, you’ll learn why these two mindsets are so closely linked and how developing an enhanced positive attitude can help create greater health, emotional wellbeing and happiness.Here are key timestamps for sections in the episode::00:06: New podcast title and why;:00:56: Episode topic;:01:24: Intro and what you will learn and experience;:01:48: Positive attitude and emotional wellness;:02:18: What is emotional wellness?:02:39: 6 Strategies for emotional Health;:02:58: Link between positive emotions and physical health;:04:02: Positive attitude and emotional health;:05:36: What does a positive attitude look like?:07:57: 7 ways to create emotional resilience;:13:54: Pick 1 action to start;:14:16: Recap of 7 ways;:15:01: Contact us, find other episodes, how to subscribe.---Resources Referenced in the Episode:NIH: https://www.nih.gov/health-information/emotional-wellness-toolkit#:~:text=Emotional%20wellness%20is%20the%20ability,to%20change%20and%20difficult%20times.National Emotional Wellness Month - https://nationaldaycalendar.com/emotional-wellness-month-october/Positive Attitude Month - https://nationaldaycalendar.com/positive-attitude-month-october/Positive Emotions and Your Health - Developing a Brighter Outlookhttps://newsinhealth.nih.gov/2015/08/positive-emotions-your-healthRobert M. Hensel info: https://en.wikipedia.org/wiki/Robert_M._Hensel; Funeral announcement for Robert M. Hensel: https://sugarfuneralhome.com/category/obits/page/15/---Host: Stephen Carter, CEO, Stress Solutions, LLC;Company website: https://EFT-MD.com;Contact email: CarterMethod@gmail.com;Website for previous podcast episodes: http://www.MindOverStress.us;Mic: EV RE320Key words: emotions, emotional wellbeing, emotional wellness, happiness ,stress, Robert M. Hensel, disabilities, disability, positive attitude, Positive Attitude Month, Emotional Wellness Month, success, NIH, Barbara L Fredrickson, Oswego, New York, resilience, positive psychology,

Highlights: 11-year old New Jersey YouTuber spreading kindness; Oklahoma police officer lauded for kindness; Athlete who helped an injured competitor cross the finish line receives international acclaim; and, Research highlights the exact type of kindness that is most beneficial for the person doing a kind act.. Sources: "Bridgewater 11-Year-Old Using YouTube to Help Spread Kindness": https://www.tapinto.net/sections/giving-back/articles/bridgewater-11-year-old-using-youtube-to-help-spread-kindness "Bartlesville Officer Displays Act of Kindness": http://bartlesvilleradio.com/pages/news/258942020/bartlesville-officer-displays-act-of-kindness "Dabo and Busby after Doha: How a random act of kindness changed the lives of two athletes": https://worldathletics.org/news/feature/braima-dabo-jonathan-busby-2020-doha When doing good boosts health, well-being: https://medicalxpress.com/news/2020-09-good-boosts-health-well-being.html Host: Stephen Carter, CEO of Stress Solutions, LLC; website: https://www.EFT-MD.com; Listen to previous episodes: http://www.MindOverStress.com and click, "Podcasts Other Than Mind Over Stress" tab; Key words: kind, kindness, Bridgewater, New Jersey, Bartlesville, Oklahoma, Dabo, Bryant P.H. Hui, Ph.D., Mic: EV RE320 --- Send in a voice message: https://anchor.fm/better-place/message

Progressive Muscle Relaxation, PMR, is a gold standard method for releasing anxiety and stress. With thousands of studies attesting to it's effectiveness, it's helped millions of people since it was developed in the 1920's.You'll be led through a guided PMR process to experience it's effectiveness for yourself.You'll also learn how to do a mini 2 to 4 minute PMR process anytime to feel relaxed and rejuvenated, with a calm, clear mind and body ready to excel through the rest of your day.Host: Stephen Carter, CEO of Stress Solutions, LLC, website: https://www.EFT-MD.com;Email: CarterMethod@gmail.com;Website for other "Mind Over Stress" podcast episodes and to subscribe at no cost: http://MindOverStress.us;Mic: EV RE320

You learn a simple, effective stress release technique called Balloon Breathing.With Balloon Breathing, you combine the power of breath, imagination, and physical action to create a calm mind and body in one minute or less.Host: Stephen CarterOrganization: Stress Solutions, LLC;Websites: http://MindOverStress.us and https://www.EFT-MD.com.Contact email: Cartermethod@gmail.com.Mic: EV RE320.Key words: balloon breathing, breath work, breathing meditation, calm, relax, stress, stress release, Stephen Carter, Stress Solutions, peace, breath meditation,

You learn a simple, effective stress release technique called Balloon Breathing.With Balloon Breathing, you combine the power of breath, imagination, and physical action to create a calm mind and body in one minute or less.Host: Stephen CarterOrganization: Stress Solutions, LLC;Websites: http://MindOverStress.us and https://www.EFT-MD.com.Contact email: Cartermethod@gmail.com.Mic: EV 320.Key words: balloon breathing, breath work, breathing meditation, calm, relax, stress, stress release, Stephen Carter,

You'll learn why today's social media is so toxic for your emotional wellbeing and how to eliminate anxiety and stress and still maintain a calm presence on social media platforms you enjoy.Citation for article highlighted in this episode:Phil Reed D.Phil. Digital World, "Real WorldAnxiety and Social Media Use - Does anxiety drive excessive usage?" "Psychology Today", February 3, 2020: Article link: https://www.psychologytoday.com/us/blog/digital-world-real-world/202002/anxiety-and-social-media-useHost: Stephen Carter, CEO Stress Solutions, LLC;Company website: https:www.EFT-MD.com;Podcast website: http://MindOverStress.us;Contact host: CarterMethod@gmail.com;Mic: EV RE320;Key words:anxiety, stress, social media, Twitter, Facebook, calm, relaxed, emotional, peaceful

During this episode, you learn the secret of how to control your mind and thoughts to dissolve stress and make better, more empowering decisions.The Roman emperor and Stoic philosopher Marcus Aurelius in his marvelous work, “Meditations” tells us, “You have power over your mind - not outside events. Realize this, and you will find strength.” Is this true? If it is true, how can you apply this truth to dissolve stress and consistently create a calmer, well-balanced state of mind? You and I will explore these questions and more in this episode 27 of, “Mind Over Stress”.You’ll find other episodes of, “Mind Over Stress” by visiting our website at www.MindOverStress.usHost: Stephen Carter, CEO of Stress Solutions, LLC - Website https://www.EFT-MD.com.Contact host: CarterMethod@gmail.com.Mic: UV 8500Keywords: mind, thought, stoic, stoicism, thoughts, Marcus Aurelius, Meditations, stress, calm, relaxation response, relax, relaxation, meditation,

The week of May 10 - 16 is designated as National Women's Health Week by the U.S. Department of Health and Human Services' Office on Women's Health. Given the challenges we're facing with the COVID-19 pandemic, there is no better time to take time and assess your overall health.Your Initial Self-AssessmentHere's a visual way to do a self assessment that can alert you to areas of your health that may need attention:On a sheet of paper make a list of major health and wellbeing categories you want to to assess. As an example, your list might include:* Emotional and mental wellbeing;* Food consumption habits;* Sleep;* Exercise and movement; and,*Spiritual practices.This isn't an exhaustive list, but it could be a starting point. Choose other or additional health and wellbeing categories important to you.Next, honestly assess how satisfied you are for each category on a 1 to 10 scale. If you rate a category with a 10, you're totally satisfied with how things are for that category. A rating of "1" means you are totally unsatisfied.If, for example, you're exercising regularly with a mix of strength, flexibility, and heart health activities, you may rate Exercise and Movement as a 10. If your food consumption practices could use some improvement, you may rate that category as a 6. When assessing emotional and mental wellbeing, you might conclude chronic stress is a major problem so you may rate that category as a 3.At the conclusion of your category assessment evaluation, your list might be:* Emotional and mental wellbeing: 3;* Food consumption habits: 6;* Sleep: 8;* Exercise and movement: 10; and,* Spiritual practices: 7.You now have a visual numeric representation of the health and wellbeing categories important to you and your assessment on a 1 to 10 scale for how you're doing in each category. Next, you can choose one or possibility two categories you want to improve and build activities into your day-to-day routine to create the health and wellbeing positive changes you want to experience.FREA Self-Care Tools for Emotional WellbeingAt FREA, we encourage everyone to make emotional self-care and stress reduction a high priority everyday. Have a look at the Self-Care Skills page on our FREA site at https://www.frea.support/self-care-handouts.Consult With Appropriate Medical ProfessionalsIt's wise to always consult with an appropriate licensed medical professional for an overall health and - if you have experienced emotional or mental challenges - a mental health professional.Original blogpost on FREA.support: Link: https://www.frea.support/post/create-a-positive-health-care-plan-during-national-women-s-health-weekResources: National Women's Health Care Week information at Office of Women's Health - Link: https://www.womenshealth.gov/nwhw/about?utm_medium=email&utm_source=govdeliveryFREA stress reduction resource page: Link: https://www.frea.support/self-care-handoutsHost information: Stephen Carter, CEO, Stress Solutions, LLC, https://www.EFT-MD.comEmail: CarterMethod@gmail.comWebsite for podcast: http://www.MindOverStress.usMic: Ultravoice XM8500

Several of our best current psychological treatment methods have strong roots in a philosophy called Stoicism. The good news is you don't have to be a philosopher or psychologist to apply the simple, powerful truths of Stoicism to enjoy a calm mind and stress free clear thinking.One of the leading stoic philosophers was a Roman Emperor named Marcus Aurelius. Unlike most other emperors, everyday of his life he sought to be a better person grounded in rationality and natural law.Thanks to Aurelius’ secretary who captured the Emperor’s many thoughts and observations, we have a rich resource of stoic guidance on how to live a happier, calmer, and more authentic life.In this episode, we explore and apply to your everyday experience Marcus Aurelius’ observation:“Time is a sort of river of passing events, and strong is its current; no sooner is a thing brought to sight than it is swept by and another takes its place, and this too will be swept away.”You will discover a simple, powerful way to apply his wisdom to create a calmer, more neutral way of experiencing and dealing with the many day-to-day issues and stressors that show up in your life.Host: Stephen Carter, CEO of Stress Solutions, LLC: website for Stress Solutions, LLC, https://www.EFT-MD.com.Mind Over Stress Website to listen to previous episodes and to subscribe: www.MindOverStress.us.Mic: Ultravoice XM8500Keywords: Stoicism, stoic, Marcus Aurelius, calm, stress response, anxiety, worry, stress release, time is a river,

Choosing the Right Mindset for This Challenge - Show Notes:With the uncertainty and fear around the coronavirus pandemic, how are you coping? Are you reacting with fear or responding with a plan? In this episode you'll learn how to create and maintain the best mindset for navigating through this difficult situation.Summary:- Current pandemic situation and numbers at the time of recording.- The constant drumbeat of news and government information can add to stress.- As with any major event, our brains are wired to ask, consciously or unconsciously, “What does this mean for me?”. Initially, we may react with a strong fear response because of the confusion and uncertainty. - After your initial shock, you may enter into disempowered thinking patterns founded on fear and blame.- I encourage you to look at the big picture of the coronavirus situation. This doesn’t mean ignoring or minimizing the impact, but it does mean looking beyond the headlines and social media noise.- It’s vital we continue taking needed precautions such as social distancing and other measures recommended by health officials. That’s simply common sense.- This does not mean we need to be frozen in place or or stay stuck in a fear and blame reaction mindset.- When the brain perceives danger, physiological changes happen to include redirection of blood away from those parts of the brain where conscious thinking and reasoning occur. In addition, our immune and healing systems can be weakened. These are the very systems we need to help us prevent or fight the COVID-19 virus.- If you find yourself in a constant flow of disempowering fear and blame thinking, recognize what is happening. Stop, allow yourself to take a walk, engage in calm deep breathing (listen to previous episodes for self-care techniques), and decide to ask yourself a few empowering questions to create a response mindset rather than a stress reaction mindset. - Recognize what you can and cannot control, place your attention on what you can control including conversations family.- What to say to children and how to keep them reassured.- Create a written plan and adjust the plan as circumstances change.- In summary: Choose a response mindset rather than a reaction mindset. It’s vital to keep stress as low as possible to ensure you’re at your best in brain, mind, and body. Recognize what you can control and what is out of your control. Focus on decisions and actions within your control with a written plan you adjust as circumstances change.- Please remember, this too shall pass. We will get through this pandemic. We may even be a stronger and safer world as a result.Host: Stephen W. Carter, CEO Stress Solutions, LLC.Previous episodes and how to subscribe: http://www.MindOverStress.usQuestions or comments: CarterMethod@gmail.comMic: BYKeywords: mindset, COVID-19, coronavirus, calm, optimum brain power, emotions, emotional wellbeing

How to Take Stress Out of Goal Setting - Learn the Power of Whole Brain Goal SettingWhen you fail to achieve a goal, do you experience a stress response? Most of us do. It’s a natural reaction. It’s not so much the lack of goal achievement itself. More often, it’s the self-talk from your inner critic that does the job. In this episode of, "Mind Over Stress”, you and I look at a study published in the journal, “Behavioral Brain Research” that points to an effective way to craft goals that increases the probability of success.Summary of Whole Brain Goal Setting Process:- Create big, bold, and bright visualizations of your ultimate, BHAG (Big Hairy Audacious Goal) goal or destination;- Creat big, bold, and bright visualizations of subgoals or mile markers along the way;- Make the subgoals as small as needed to be easily achievable;- Identify and visualize possible points of resistance or roadblocks you may encounter. If you need to, return to the previous step and create even smaller subgoals;- Create two or more alternative responses to deal with those possible roadblocks;- Engage in the goal achieving behaviors right away. Take one or more tiny, tiny step immediately and keep moving to main momentum;- Monitor progress and adjust your behaviors and actions as needed to keep moving toward your ultimate BHAG;- Celebrate each success no matter how small;- Feel good as you move step by step toward that ultimate BHAG.Email address to get your copy of the, "Whole Brain Goal Setting" checklist at no cost. CarterMethod@gmail.com. Put the word "Goal" in the subject line.Host: Stephen Carter, CEO Stress Solutions, LLC: https://www.EFT-MD.com; email CarterMethod@gmail.com.Citations for study highlighted in episode: Citation: More information: Agata Ludwiczak et al. Redefining the relationship between effort and reward: Choice-execution model of effort-based decisions, Behavioural Brain Research (2020). DOI: 10.1016/j.bbr.2020.112474Journal information: Behavioural Brain Research."Psychologists discover secret to achieving goals". https://medicalxpress.com/news/2020-02-psychologists-secret-goals.htmlMic: KB

Simple Secret to Creating Heart-Felt SmilesSmiles do 2 amazing things:They create happy feelings in you and in those who see you.Here at Stress Solutions, LLC, we encourage you to smile often…But what if you don't feel like smiling? What if you're not in a positive frame of mind?In this episode you learn the simple secret to create heart-felt smiles easily to change your mood, mind, and heart for the better.To listen to previous episodes, visit https://www.spreaker.com/show/less-stress-more-joy or go to www.MindOverStress.us, select the "Podcasts Other Than Mind Over Stress" menu item, and then select, "Less Stress More Joy" option.To contact the host, Stephen Carter, CEO of Stress Solutions, LLC, email CarterMethod@gmail.com.For info about Stress Solutions, LLC, visit, https://www.EFT-MD.com.Mic: BY

Stopping Disempowering Thoughts - Ep22 - Show Notes- We all are affected by disempowering thoughts.- For diagnosed or serious psychological conditions such as depression, OCD (Obsessive Compulsive Disorder), or other chronic psychological issues consult an appropriate licensed medical professional.- The suggestions I’m sharing are for informational purposes only and are not intended to diagnose, treat, or prevent any medical or psychological condition. Always consult an appropriate licensed medical practitioner for any issue of concern. Suggestion 1: Avoid Fighting or Resisting Disempowering Thoughts.Fighting or resisting disempowering thoughts by telling yourself, “Don’t think about this” or similar reactive responses will likely result in those unwanted thoughts getting stronger and more frequent. - Mind exercise: Think of a dancing elephant wearing a blue tutu.- Rather than resist a disempowering thought, relax into the thought and simple notice it. Become an unattached observer and allow the thought to be as it is. Say to yourself, “”That’s a thought”, and then allow the thought to dissolve. - Thoughts emerge, peak, and fade in preparation for yet another thought waiting in the wings. When you take a position as a mindful observer with no judgement about the thought, you create conditions for the thought to pass through the normal cycle quickly. - This approach is a key foundational practice in what’s called mindfulness. Suggestion 2: Link the disempowering thought to an empowering thought and counteract the disempowering thought.- Your mind can’t hold two competing thoughts at one time.- Use questions and realities that are opposite of the underlying assumptions of disempowering thoughts.- Suggestion 3: Do Something You Enjoy- In summary, the three ways to let go of disempowering thoughts we covered in this episode are:First, avoid fighting or resisting disempowering thoughts. Observe them without judgement. Assume a mindset of curiosity. Say in mind or out loud, “That’s a thought”. Allow the thought to emerge, peak, and dissolve.Second, link the disempowering thought to an empowering thought. Challenge the premise of the disempowering thought with simple questions to undermine the validity of the disempowering thought.Third, get moving and do something you enjoy.- Remember, your thoughts - empowering and disempowering - will come and go. - One of my most cherished truths I voice within mind and out loud frequently is, “This too shall pass”.- Two requests as we wrap up: Subscribe at www.MindOverStress.us; and, share this episode with others directly or on social media.Host: Stephen Carter, CEO of Stress Solutions, LLC | www.EFT-MD.com | Email: CarterMethod@gmail.com.Website for this podcast: www.MindOverStress.us.— Key words: disempowering thoughts, unwanted thoughts, painful thoughts, depression, OCD, stress, anxiety, Microphone: Marantz Professional MM-2000U

Show NotesIn this episode 9 of “Less Stress More Joy”, you’ll learn an amazingly simple and effective way to melt away stress in 60 seconds or less. Sound impossible? Stay tuned!Steve Carter here, CEO of Stress Solutions, LLC. and I’m your host for this podcast, “Less Stress More Joy”, 1-Minute Acts for Self-Care. In addition to hosting this, “Less Stress More Joy” podcast, I also host the, “Mind Over Stress” podcast. Episodes of both shows are available at www.MindOverStress.us.The two technique I’ll share in this episode are sooo… simple, but they work.There are a couple ways to apply “Stress Melting” so we’ll start with the most direct and fast acting version.Stress Melting Technique Number 1When you find yourself under heavy stress - and you gain a moment’s clarity of awareness of that stress - head to your refrigerator. If you have an automatic ice dispenser on the refrigerator door, get a glass or cup, engage the ice dispenser, and get two cubes of ice. If you have to open the freezer section, remove two ice cubes from one of the trays and put those two cubes in a glass or cup.Next, tune into your body and notice how strong your stress level is. Ask yourself in mind or - even better - out loud, “How stressed am I in this moment?”For simplicity, you can use what’s called the 0 to 10 SUDs scale, which is short for Subject Units of Distress. How stressed are you feeling? Zero is no stress and 10 is the maximum level of stress you can imagine. Where are you on that subject scale. Alternatively, you can assess your stress level as low, medium, or high.Allow yourself to take three comfortable breaths and say in mind or out loud, “I choose to release this stress”.Take the glass or cup holding the ice cubes and dumb two ice cubes into your free hand. Put down the glass or cup and transfer one of the two ice cubes into your free hand.Close your eyes and connect with the feeling in your hands. Simply notice the felt sense of cold. Feel the weight of the ice cubes and then again tune your attention to the felt sense of cold in your hands.Notice if both hands feel the same or does one hand feel different? Just notice.After about 30 seconds or less if your hands are too uncomfortable to continue, put whatever remains of the ice cubes back in the original container or place them in a sink.Dry your hands and rub them together slowly as if you’re applying hand cream.Allow three more comfortable breaths and again check in with your body and assess your stress level. You will likely find the stress level is at or near zero. You’’re now ready to return to your activities refreshed and relaxed.Stress Melting Technique Number 2Another way of melting stress away is to fill a glass with ice and pour in a favorite beverage. Sip slowly and keep your hands wrapped around the glass. As you sip, notice the felt sense of the beverage in your mouth, throat, and chest as you swallow. Allow your attention to move back and forth between drinking the beverage and the felt sense of cold from the glass as you hold it.Why Stress Melting WorksWhy do both of these techniques work? Because you’re tuning into mindful awareness of your physical sensations. You are literally changing your mind as the stress creating thoughts melt away.I suggest having a go with Stress Melting and sharing your results. Let me know your experience applying this simple technique by emailing me at CarterMethod@gmail.com.For more stress dissolving techniques visit us www.MindOverStress.us.Until our next visit, this is your host Stephen Carter, CEO of Stress Solutions, LLC wishing you and your loved ones blessings in abundance.Key words: stress, calm, relax, relaxation, mindful, mindfulness, mindful awareness.

3 Step Secret for Mindful Walking - Episode 21 Intro; Time stamp: 00:06How to combine Mindful Awareness with everyday walking to create a calm, relaxed state of mind and body. Host introduction for Stephen Carter. www.MindOverStress.us and www.EFT-MD.com; Time stamp: 00:26 Sitting Meditation Compared to Walking Meditation; Time stamp: 01:00Say the word, “Meditation” and the image that comes to mind is likely a person seated in a Lotus posture with legs crossed, back erect, and fingertips touching in what’s called a Mudra pose. Say, “Walking Meditation”, and the image likely coming to mind is a person walking deliberately through the various sections of a labyrinth. A labyrinth is a complex set of pathways requiring someone’s full attention to navigate through the maze.The Truth About Walking Meditation; Time stamp: 01:35But the truth is you can practice Walking Mindful Meditation virtually anytime you choose whether you're walking long distances or simply walking a few feet across the room.Why Walking Meditation is So Calming and Easy to Do; Time stamp: 01:52Anytime you enter into Mindful Awareness you're releasing stress. Why? Because when you're attending to the present moment, the mind isn’t creating stories about what can go wrong in the future or looking back at yesterday’s memories ruminating about some wrong done to you or done by you. The Present Moment is a place of peace. When you’re in this Present Moment, your brain hemispheres are in balance and your mind and body are functioning in an optimum way.A Common Question About Walking Meditation: Time stamp: 02:43Here’s a question I often hear when recommending walking meditation to clients: “Steve, how can I be in Present Awareness while I’m walking? Doesn’t the act of walking affect my ability to stay relaxed?"Here’s the 3 Step Secret; Time stamp: 03:05* Before beginning to walk, stop whatever you’re doing;* Allow three comfortable, calming breaths; then; then,* Bring attention to your body and observe yourself get up and walk;In a few seconds you’ll be able to settle your attention into full awareness of your movement. Simply notice your movement step by step. Stay in mindful awareness as you walk. Just notice. Be present. That is enough.Whether you’re walking across a room, around the block, or to some other destination a mile away, focus your awareness on the walking movement. If thoughts intrude, as soon as you notice those thoughts, say in mind or out loud, “That’s a thought” and then let the though dissolve as you return attention to your walking.When You Arrive at Your Destination; Time stamp: 05:07When you arrive at your destination, you may choose to smile and allow three more comfortable, calming breaths. It’s now time to engage in whatever activities you need to perform. But you’re now going to engage in those activities with a fresh, relaxed mind and body.Try Mindful Walking for Yourself; Time stamp: 05:43I suggest having a go at Mindful Walking to experience it’s benefits. You’ll likely feel calmer and more centered after your experience whether the walk takes only 30 seconds or 30 minutes. The calming benefits of Mindful Walking can last for hours.Let Me Know About Your Experience; Time stamp: 06:11I would love to hear about your experience of Mindful Walking! Email me at CarterMethod@gmail.com to share your results.Listen to Other Episodes and Subscribe for Free; Time stamp: 06:28To listen to other, “Mind Over Stress” and, “Less Stress More Joy” podcast episodes, visit us at, www.MindOverStress.us. To learn about Stress Solutions, LLC company services, visit our www.EFT-MD.com website.If you’ve found this episode helpful, I encourage you to share it. You can of course subscribe for free wherever you get your podcasts or by visiting www.MindOverStress.us.Thank you for listening. Until our next visit, this is your host Stephen Carter, CEO of Stress Solutions, LLC wishing you and yours blessings in abundance.Please share any questions or comments about this podcast by emailing CarterMethod@gmail.com.Key words: mindful, mindfulness, mindful meditation, walking meditation, mindful awareness, calm, relaxed,

As CEO of Stress Solutions, LLC, here is my 1 best tip to avoid holiday stress and maintain holiday harmony.Given the current political climate in the United States. in the United Kingdom, and in many other countries, here's my number 1 suggestion to avoid holiday stress and conflict:When getting together with family and friends, avoid conversations about national politics. Why? Let us count the ways:- No matter how passionate, persuasive, or logical you are in stating why your beliefs are “the truth”, you will not convince anyone who holds contrary beliefs to change those beliefs.- The current state of political discord makes reasoned civil discussion virtually impossible with too many people who hold strong opinions about our current President or those vying for the Democratic party nomination.- It’s highly probable if conversations gets heated, honest differences and reasoned discussion will be abandoned and replaced by ad hominem attacks on your intelligence, your character, your beliefs, or all of the above. - Depending on who you say positive things about, you risk being labeled a socialist, a communist, a racist, anti-LGBT, etc., etc. etc.- These kinds of conversations introduce an energy of conflict and ill-will into what should be a fun, enjoyable gathering.- Fractured relationships from such strident discussions can be hard or sometimes impossible to mend.How to Handle Political DiscussionIf you attend family, work, or other social events over the holidays it’s pretty much guaranteed someone will ask you, “So, what do you thing about the situation with Trump?” (in the U.K. it will likely be Brexit) or something similar. From a conflict avoidance (and thus a stress avoidance) perspective, I suggest offering a reply along the lines of:- “Things in Washington are a mess, that’s for sure. I guess we’ll need to wait and see how it all works out.”Or...- “You know I’m so tired of the political noise in Washington, I simply tune out.”Another alternative...- “It’s a mess. Hey, have you been following the (insert team name here, weather event, etc.)? If your conversation mate insists on pursuing a political discussion, you can choose to listen politely. A response of, “interesting” or something similar will work well followed by something like, “Hey, I’m going to get a snack. We’ll talk more later”.Avoid Temptation - You’ll Thank Yourself for Doing So.As tempting as it may be to engage in political discussion, if you want to keep your stress level low and conversations cordial, resist the temptation. Remember, there’s nothing you can say to make other people change their minds. Let go of any need to, “set the record straight” and tell others what’s really going on.As you leave the gathering and on your way home, you’ll thank yourself for being smart. The holidays can be stressful enough without adding heated political conversation to the holiday punch. Be kind to yourself and avoid the drama.To comment, email CarterMethod@gmail.com.To listen to previous episodes and / or to subscribe for free, visit www.MindOverStress.us.

In this episode you’re going to learn 3 words to make someone feel very, very special. And “Love” is NOT one of those words! Host: Stephen Carter. In addition, CEO of Stress Solutions, LLC, a company dedicated to helping people dissolve stress and live happier, healthier lives. Resource sites: www.MindOverStress.us | www.EFT-MD.com Contact host: CarterMethod@gmail.com --- Send in a voice message: https://anchor.fm/better-place/message

In this episode you and I explore the real message in Luke 14:27. In Luke 14:27, we’re promised:“Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.”You hear the verse, you hear me share guidance on the real message of the passage, and again you hear the verse as you’re invited to really, really feel God’s word in your heart and body.In addition, you’re guided through a simple, but powerful way to create an image of Jesus within. Anytime you need to feel peace, you can recreate in your mind’s eye that image and allow a deep feeling of peace and wellbeing to flow through your mind and body.Listen to previous episodes and learn about the show: https://www.spreaker.com/show/bible-verses-for-better-livingYour host,Stephen CarterCEO of Stress Solutions, LLCAdditional podcast: “Mind Over Stress” at www.MindOverStress.us

Protect Your Residence During National Crime Prevention MonthOctober is National Crime Prevention Month. Celebrated since 1984, after a Presidential proclamation, it’s a perfect time to assess risk and take action to enhance your safety and the safety of your family members.But where should you start? I suggest beginning with your home.Get a Crime Prevention Inspection From PoliceWhether you live in a house or apartment, contact your local police department on their non-emergency phone number and ask if they have a crime prevention unit. Most police agencies have specially trained crime prevention specialists who will come to your residence, conduct a security inspection, and offer recommendations to increase safety.Protecting Your HouseHere are some suggestions if you live in a house:Walk around your home and look for thick shrubbery near doors and windows where a criminal could hide. Cut shrubbery down and back as much as possible. The idea is to create open sight lines from your driveway and street so anyone near the house can be easily seen.Test your outside lights and replace any burned out bulbs. Are lights bright enough to illuminate doors and other potential areas of risk properly? If more light is needed, install brighter bulbs or add additional outside lighting. Ideally, all sides of your home should be illuminated. Keep lights on from dusk to dawn.If you have a ladder in your yard, bring it in. An easily accessible ladder is an invitation for a criminal to break-in through a second story window.If you have a patio door, secure it using what’s called a charley bar (available at virtually any hardware store) or by placing a wooden dowel in the sliding door track. You can also purchase a pair of locally activated door or window alarms for less than $25.Ensure you have and use a peephole or an outside camera for your entrance door. Have and use a security chain or take other precautions before opening the door to anyone you don’t know. Have a phone in hand when answering the door in case you need to call for help.Consider installing a home alarm. Many modern alarm systems are modular and wireless. Professional monitoring is available costing roughly $15 to $25 per month, but if that’s not affordable you can have an alarm sound locally if a break-in is detected. Many modern systems can be set to notify you through a smartphone app allowing video and audio connection.Keep doors and windows locked whether you are home or out.Protecting Your ApartmentIf you live in an apartment with a first floor outside entrance, all of the suggestions about securing a house will apply.If you live in a building with an interior entrance door, ensure the hallway leading to your door is well lit. Have and use a door peephole or video camera to monitor the area near your door. Use a security chain or take other appropriate precautions before opening the door to someone you don't know, even if your building requires an access card or code to enter the main lobby.Consider installing a modern modular wireless alarm if your budget allows.More Crime Prevention TipsHere are other Stay Safe blogposts focused on helping to keep you safe:Are You Practicing Safe Parking in Lots and Garages: https://www.frea.support/single-post/2019/03/18/Are-You-Practicing-Safe-Parking-in-Lots-and-GaragesAre You as Safe as Possible When Walking in the World: https://www.frea.support/single-post/2019/03/05/Are-You-as-Safe-as-Possible-When-Walking-in-the-WorldHow to Avoid Danger When Walking on Campus: https://www.frea.support/single-post/2019/08/26/How-to-Avoid-Danger-When-Walking-on-Campus"Online Dating: Tips to Help Keep You Safe - Part 1 and Part 2: https://www.frea.support/single-post/2017/10/09/Online-Dating-Tips-to-Help-Keep-You-Safe---Part-1; Part 2: https://www.frea.support/single-post/2017/10/01/Online-Dating-Tips-to-Help-Keep-You-Safe-%25E2%2580%2593-Part-2Please think about how you can take action to help keep you and your loved ones safe during this National Crime Prevention Month and every day of every month!Stephen CarterStress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.comStephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.

Protect Your Residence During National Crime Prevention MonthOctober is National Crime Prevention Month. Celebrated since 1984, after a Presidential proclamation, it’s a perfect time to assess risk and take action to enhance your safety and the safety of your family members.But where should you start? I suggest beginning with your home.Get a Crime Prevention Inspection From PoliceWhether you live in a house or apartment, contact your local police department on their non-emergency phone number and ask if they have a crime prevention unit. Most police agencies have specially trained crime prevention specialists who will come to your residence, conduct a security inspection, and offer recommendations to increase safety.Protecting Your HouseHere are some suggestions if you live in a house:Walk around your home and look for thick shrubbery near doors and windows where a criminal could hide. Cut shrubbery down and back as much as possible. The idea is to create open sight lines from your driveway and street so anyone near the house can be easily seen.Test your outside lights and replace any burned out bulbs. Are lights bright enough to illuminate doors and other potential areas of risk properly? If more light is needed, install brighter bulbs or add additional outside lighting. Ideally, all sides of your home should be illuminated. Keep lights on from dusk to dawn.If you have a ladder in your yard, bring it in. An easily accessible ladder is an invitation for a criminal to break-in through a second story window.If you have a patio door, secure it using what’s called a charley bar (available at virtually any hardware store) or by placing a wooden dowel in the sliding door track. You can also purchase a pair of locally activated door or window alarms for less than $25.Ensure you have and use a peephole or an outside camera for your entrance door. Have and use a security chain or take other precautions before opening the door to anyone you don’t know. Have a phone in hand when answering the door in case you need to call for help.Consider installing a home alarm. Many modern alarm systems are modular and wireless. Professional monitoring is available costing roughly $15 to $25 per month, but if that’s not affordable you can have an alarm sound locally if a break-in is detected. Many modern systems can be set to notify you through a smartphone app allowing video and audio connection.Keep doors and windows locked whether you are home or out.Protecting Your ApartmentIf you live in an apartment with a first floor outside entrance, all of the suggestions about securing a house will apply.If you live in a building with an interior entrance door, ensure the hallway leading to your door is well lit. Have and use a door peephole or video camera to monitor the area near your door. Use a security chain or take other appropriate precautions before opening the door to someone you don't know, even if your building requires an access card or code to enter the main lobby.Consider installing a modern modular wireless alarm if your budget allows.More Crime Prevention TipsHere are other Stay Safe blogposts focused on helping to keep you safe:Are You Practicing Safe Parking in Lots and Garages: https://www.frea.support/single-post/2019/03/18/Are-You-Practicing-Safe-Parking-in-Lots-and-GaragesAre You as Safe as Possible When Walking in the World: https://www.frea.support/single-post/2019/03/05/Are-You-as-Safe-as-Possible-When-Walking-in-the-WorldHow to Avoid Danger When Walking on Campus: https://www.frea.support/single-post/2019/08/26/How-to-Avoid-Danger-When-Walking-on-Campus"Online Dating: Tips to Help Keep You Safe - Part 1 and Part 2: https://www.frea.support/single-post/2017/10/09/Online-Dating-Tips-to-Help-Keep-You-Safe---Part-1; Part 2: https://www.frea.support/single-post/2017/10/01/Online-Dating-Tips-to-Help-Keep-You-Safe-%25E2%2580%2593-Part-2Please think about how you can take action to help keep you and your loved ones safe during this National Crime Prevention Month and every day of every month!Stephen CarterStress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.comStephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.

Dissolve Stress With This Simple Calm Breathing Technique.Learn to apply the diaphragmatic based Calm Breathing Technique to let go of stress and create a renewing Relaxation Response for mind and body.Important Note: Please do not listen to this episode while driving or doing other activities requiring your full attention. Always consult a licensed medical doctor or other appropriate medical professional for any issue of concern. By listening to this or any other episode of “Mind Over Stress, you agree to take full, complete, and sole responsibility for your own wellbeing.To Begin:Spend about 30 seconds noticing your breathing. Just notice it. Get a sense of the frequency and intensity of your breathing.Next, recall a recent experience when you felt stress. Bring to mind the memory of that experience and recall the location, any people present, and the circumstances contributing to the stressful situation. Stay with that memory for about 20 to 30 seconds and then notice your breathing again.Compare your post stress memory breathing with the first baseline breathing pattern. What are the differences? Was the baseline breath slower? Were you breathing more rapidly after reliving the stress situation in the theater of your mind? Your Mind - Body Connection:This simple exercise illustrates how connected breathing is with what you see, hear, and experience in the physical world and when you replay stress inducing memories. Your physiology responds to the images, thoughts, and feelings created by brain activity.But what isn’t widely known is the opposite is also true: images, thoughts, and feelings respond to conscious breathing. You can change your mind by changing your breathing pattern.For many clients a stress dissolving method called Calm Breathing Technique, or CBT, has become their go to method for rapid stress relief. By the way, for the therapists reading this post I suggest encouraging your clients to incorporate this breath-based CBT method with the psychological treatment method called Cognitive Behavioral Therapy (also called CBT) and other talk and Energy Psychology treatment approaches.3 Stages of Breath-Based CBTThe three stages of breath-based CBT include: * Diaphragmatic Touch and Breathe; * Two Mind Directing Words;* Vagus Nerve Sound Stimulation.Stage two builds on stage one and stage three builds on stage two. Many clients who said they had problems applying traditional meditation methods find this breath-based CBT method easy, effective, and enjoyable. It’s a method they stick with and experience deepening benefits from ongoing practice.How You Benefit by Listening to This Episode:In this episode you’ll learn how to apply Diaphragmatic Touch and Breathe, the foundation practice of the breath-based CBT method. This practice alone will typically lower or eliminate what’s called the Stress Response and encourage what’s called the Relaxation Response, which creates a calmer state of mind and body. I’ll share guidance on how to apply stage two and three in a future post. If you would like to receive the full breath-based CBT guide, email me at CarterMethod@gmail.com and simply enter, “CBT Guide” in the subject line.Diaphragmatic Touch and Breathe:To begin, let’s identify a baseline level of stress. We’ll use the Subject Units of Distress, or SUDs scale for this initial assessment.Close your eyes and ask out loud or in mind, “How stressed am I right now on a zero to 10 scale?”. Zero equals no stress and 10 represents the maximum stress level you can imagine. If using the SUDs scale doesn’t feel comfortable, simply assess your starting stress level on a low, medium, or high scale. Here are the simple Diaphragmatic Touch and Breathe steps:* Begin with a yawn, sight, and stretch. Yawn, stretch, and sigh even if you don’t feel like you need to.* Sit or stand with your head up, ears over shoulders and shoulders over hips. Avoid a military type “attention” posture. Have an upright, but relaxed posture.* Place your dominant hand on the solar plexus area of your lower abdomen and your other hand on the upper chest. Really feel the physical connections.* Consciously allow a loving in-breath. The lower hand should rise first. If the upper hand moves first, you’re engaged in chest breathing rather than diaphragmatic breathing.* Once you are consciously allowing diaphragmatic breathing in and out, you can lower the hand touching the upper chest to your side or lap.* Breathe in through your nose (if you have a nasal blockage breathe through your mouth) for a count of four or five seconds. Hold for a second and then exhale slowly for a count of about eight seconds. Remember to allow the inbreathe rather than “take” the inbreathe. Allow the breathing to be gentle and loving. Really feel the breath as slowly inhale and exhale.* If you can safely close your eyes, go ahead and do so as you allow the rhythmic Diaphragmatic Breathing to continue. If thoughts enter your mind, simply notice those thoughts and let them float away as you return attention to your Diagrammatic Breathing. Continue attending to your breathing as long as you like. I suggest applying Diaphragmatic Breathing.for at least one to two minutes. End your session with another yawn, stretch and sigh.After one to two minutes of Diaphragmatic Breathing, check back into your body and assess your level of stress using the SUDs scale or the, low, medium, or high assessment. In all likelihood, your stress level has decreased dramatically. This foundational step can do wonders to crate a positive Relaxation Response state of mind and body. When you learn the steps for stages two and three of the breath-based CBT method, you’ll experience an even deeper state of felt wellbeing.Get the Breath-Based CBT GuideAs a reminder, If you would like to receive the full breath-based CBT guide, email me at CarterMethod@gmail.com and simply enter, “CBT Guide” in the subject line.Until our next visit, may you enjoy blessings in abundance.Stephen CarterCEO, Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us | Additional Blog: https://StressMastery.blogspot.com

How to Celebrate Self-Care Awareness Month7 Easy Ways for Self-CareEp 30 Weird and Wacky HolidaysHost Stephen Carter, CEO of Stress Solutions, LLC.Note: The info in this episode was also shared in episode 18 of the, “Mind Over Stress Show”. Given National Self-Care Awareness Month is a recognized holiday month and self-care is so important in dissolving stress, I’m sharing the content in both shows.A programming note: I reference the Energy Psychology website at www.FREA.support in suggestion 7. Just prior to his recording and after the original recording, that site developed an issue causing it to go offline. If you find it offline, check back in a few days. We expect the site to be back online soon.Details and previous episodes available at http://WeirdWackyandTraditionalHolidays.com.Opening Story You’ve boarded the plane and you’re settled in your seat. The plane begins to taxi toward the runway in preparation for takeoff.As the plane moves, a flight attendant stands at the front of the aircraft and tells you about the important safety procedures. During the demonstration, you hear:“if there is a change in cabin pressure, oxygen masks will drop down in front of you. Place your oxygen mask on first before helping others.”Why do airlines make a point of providing this guidance? Because in the confusion of midair emergencies you’re likely to try and put the oxygen mask on a child, someone who is infirm, or others who you may see struggling. You’ve had a lifetime of programming that says other peoples’ needs come first.With a moment’s thought, it’s clear how important it is for you to place the oxygen mask on first. If you can’t breathe, you can’t take care of anyone else. Why Taking Care of Yourself First MattersWhile your day-to-day life may not be a disaster at 30,000 feet, the wear and tear of daily stress exerts a huge emotional and often physical toll on health and wellbeing. It’s so easy to get submerged in an ocean of stress we stop noticing the warning signs. We’re so busy doing for others, we forget how important it is to take care of our own needs first.This doesn’t mean we ignore the needs of family members or professional responsibilities. Quite the opposite. When you take emotional care of yourself, you have far more emotional fuel in your energy tank. You can do a better job helping others when you help yourself first.Self-Care Awareness MonthWith September being Self-Care Awareness Month, it’s a perfect time to look at ways you can build in self-care activities into your daily life. It’s important for your own wellbeing and the wellbeing of those you care about.7 Suggestions for Self-CareHere are seven suggestions to begin your self-care program:First and most important, commit to incorporating daily activities for self-care. Commit to self-care for the longterm. It’s a gift to yourself and to your loved ones.Schedule on your calendar three to five minute breaks every hour. Your mental and physical capacity begins to wane after 45 to 55 minutes. A short break every hour recharges you physically and mentally. If you’ve been seated, stand up. Stretch, yawn, and sigh even if you don’t feel like doing so. Take several steps away from your work location and, if possible, look or step outside and connect with Mother Nature. Spend at least a minute breathing deeply as you allow your mind activity to slow down.Make time to do activities you enjoy. Walking in Nature is great, but if you prefer spending time in the hustle and bustle of city streets, go for it! If you love to sing, dance, do yoga, exercise, shop, read, play bridge, or whatever - commit to doing the activity at least weekly. Schedule the time on you calendar and do it.Take vacations to places you want to go rather than places you think you have to go. Visiting family is fine if that brings joy. If not, take trips to other locations you’re excited to visit. Take weekend trips in addition to longer vacations. Explore new ways to relax and release stress. If you’ve tried meditation with little success, try a form of moving meditation such as Tai Chi or labyrinth walking. Lean and apply Energy Psychology methods to release stress and recharge your emotional energy. You’ll find a rich array of calming and emotional first aid Energy Psychology methods on the FREA - short for Finding Recovery From Emotional Abuse - website at www.FREA.support. These methods can be used to calm and release stress anytime.To Recap:* Commit to incorporating activities for self-care;* Schedule three to five minute relaxation activities hourly throughout the day;* Stand up, look or step outside if possible, stretch, yawn, sigh, and move at least once an hour;* Make time for activities you enjoy;* Take vacations and weekend trips to places you WANT to go rather than places you think you have to go;* Explore news ways to relax and release stress; and,* Learn and apply Energy Psychology methods for self-care. Visit www.FREA.support to get started.Self-Care MattersHere’s the bottom line: Self-care matters. It matters for your wellbeing and the wellbeing of those you care for.Please begin today - this day - to show yourself self-love with self-care. You will feel emotionally renewed and you’ll show your loved ones how much you care about them whether you’re at 30,000 feet or right here on Mother Earth.Contact: Stephen Carter: CarterMethod@gmail.comWebsite: www.MindOverStress.us

How to Celebrate Self-Care Awareness Month7 Easy Ways for Self-CareEp 30 Weird and Wacky HolidaysHost Stephen Carter, CEO of Stress Solutions, LLC.Note: The info in this episode was also shared in episode 18 of the, “Mind Over Stress Show”. Given National Self-Care Awareness Month is a recognized holiday month and self-care is so important in dissolving stress, I’m sharing the content in both shows.A programming note: I reference the Energy Psychology website at www.FREA.support in suggestion 7. Just prior to his recording and after the original recording, that site developed an issue causing it to go offline. If you find it offline, check back in a few days. We expect the site to be back online soon.Details and previous episodes available at http://WeirdWackyandTraditionalHolidays.com.Opening Story You’ve boarded the plane and you’re settled in your seat. The plane begins to taxi toward the runway in preparation for takeoff.As the plane moves, a flight attendant stands at the front of the aircraft and tells you about the important safety procedures. During the demonstration, you hear:“if there is a change in cabin pressure, oxygen masks will drop down in front of you. Place your oxygen mask on first before helping others.”Why do airlines make a point of providing this guidance? Because in the confusion of midair emergencies you’re likely to try and put the oxygen mask on a child, someone who is infirm, or others who you may see struggling. You’ve had a lifetime of programming that says other peoples’ needs come first.With a moment’s thought, it’s clear how important it is for you to place the oxygen mask on first. If you can’t breathe, you can’t take care of anyone else. Why Taking Care of Yourself First MattersWhile your day-to-day life may not be a disaster at 30,000 feet, the wear and tear of daily stress exerts a huge emotional and often physical toll on health and wellbeing. It’s so easy to get submerged in an ocean of stress we stop noticing the warning signs. We’re so busy doing for others, we forget how important it is to take care of our own needs first.This doesn’t mean we ignore the needs of family members or professional responsibilities. Quite the opposite. When you take emotional care of yourself, you have far more emotional fuel in your energy tank. You can do a better job helping others when you help yourself first.Self-Care Awareness MonthWith September being Self-Care Awareness Month, it’s a perfect time to look at ways you can build in self-care activities into your daily life. It’s important for your own wellbeing and the wellbeing of those you care about.7 Suggestions for Self-CareHere are seven suggestions to begin your self-care program:First and most important, commit to incorporating daily activities for self-care. Commit to self-care for the longterm. It’s a gift to yourself and to your loved ones.Schedule on your calendar three to five minute breaks every hour. Your mental and physical capacity begins to wane after 45 to 55 minutes. A short break every hour recharges you physically and mentally. If you’ve been seated, stand up. Stretch, yawn, and sigh even if you don’t feel like doing so. Take several steps away from your work location and, if possible, look or step outside and connect with Mother Nature. Spend at least a minute breathing deeply as you allow your mind activity to slow down.Make time to do activities you enjoy. Walking in Nature is great, but if you prefer spending time in the hustle and bustle of city streets, go for it! If you love to sing, dance, do yoga, exercise, shop, read, play bridge, or whatever - commit to doing the activity at least weekly. Schedule the time on you calendar and do it.Take vacations to places you want to go rather than places you think you have to go. Visiting family is fine if that brings joy. If not, take trips to other locations you’re excited to visit. Take weekend trips in addition to longer vacations. Explore new ways to relax and release stress. If you’ve tried meditation with little success, try a form of moving meditation such as Tai Chi or labyrinth walking. Lean and apply Energy Psychology methods to release stress and recharge your emotional energy. You’ll find a rich array of calming and emotional first aid Energy Psychology methods on the FREA - short for Finding Recovery From Emotional Abuse - website at www.FREA.support. These methods can be used to calm and release stress anytime.To Recap:* Commit to incorporating activities for self-care;* Schedule three to five minute relaxation activities hourly throughout the day;* Stand up, look or step outside if possible, stretch, yawn, sigh, and move at least once an hour;* Make time for activities you enjoy;* Take vacations and weekend trips to places you WANT to go rather than places you think you have to go;* Explore news ways to relax and release stress; and,* Learn and apply Energy Psychology methods for self-care. Visit www.FREA.support to get started.Self-Care MattersHere’s the bottom line: Self-care matters. It matters for your wellbeing and the wellbeing of those you care for.Please begin today - this day - to show yourself self-love with self-care. You will feel emotionally renewed and you’ll show your loved ones how much you care about them whether you’re at 30,000 feet or right here on Mother Earth.Contact: Stephen Carter: CarterMethod@gmail.comWebsite: www.MindOverStress.us

In this episode you hear God’s word about persistence from Galatians 6:9:"And let us not grow weary of doing good, for in due season we will reap, if we do not give up."We then discuss the famous quote from Calvin Coolidge about persistence and how it supports God’s wisdom as shared in Galatians 6:9.Calvin Coolidge’s quote:“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.”You’re invited to again listen to Galatians 6:9, but with this second reading you’re asked to really listen with your heart to God’s wisdom and then to meditate on how you can put His wisdom to work in your own life.A second podcast from me: http://MindOverStress.us.Contact email: CarterMethod@gmail.com

7 Ways to Celebrate Self-Care Awareness MonthEp 18 Mind Over Stress ShowHost Stephen Carter, CEO of Stress Solutions, LLC.With each episode, I share stress mastery methods to help you live a happier, healthier life.Details and previous episodes available at MindOverStress.us.Important temporary note: in suggestion seven, I discuss learning Energy Psychology methods by visiting the FREA website at www.FREA.support. After recording and releasing this episode, there was an issue with the FREA site causing it to go offline temporarily. The site should be back in business in a few days time.Opening Story You’ve boarded the plane and you are settled in your seat. The plane begins to taxi toward the runway in preparation for takeoff.As the plane moves, a flight attendant stands at the front of the aircraft and tells you about the important safety procedures. During the demonstration, you hear:"if there is a change in cabin pressure, oxygen masks will drop down in front of you. Place your oxygen mask on first before helping others."Why do airlines make a point of providing this guidance? Because in the confusion of midair emergencies you’re likely to try and put the oxygen mask on a child, someone who is infirm, or others who you may see struggling. You’ve had a lifetime of programming that says other peoples’ needs come first.With a moment’s thought, it’s clear how important it is for you to place the oxygen mask on first. If you can’t breathe, you can’t take care of anyone else. Why Taking Care of Yourself First MattersWhile your day-to-day life may not be a disaster at 30,000 feet, the wear and tear of daily stress exerts a huge emotional and often physical toll on health and wellbeing. It’s so easy to get submerged in an ocean of stress we stop noticing the warning signs. We’re so busy doing for others, we forget how important it is to take care of our own needs first.This doesn’t mean we ignore the needs of family members or professional responsibilities. Quite the opposite. When you take emotional care of yourself, you have far more emotional fuel in your energy tank. You can do a better job helping others when you help yourself first.Self-Care Awareness MonthWith September being Self-Care Awareness Month, it’s a perfect time to look at ways you can build in self-care activities into your daily life. It’s important for your own wellbeing and the wellbeing of those you care about.7 Suggestions for Self-CareHere are seven suggestions to begin your self-care program:First and most important, commit to incorporating daily activities for self-care. Commit to self-care for the longterm. It’s a gift to yourself and to your loved ones.Schedule on your calendar three to five minute breaks every hour. Your mental and physical capacity begins to wane after 45 to 55 minutes. A short break every hour recharges you physically and mentally. If you’ve been seated, stand up. Stretch, yawn, and sigh even if you don’t feel like doing so. Take several steps away from your work location and, if possible, look or step outside and connect with Mother Nature. Spend at least a minute breathing deeply as you allow your mind activity to slow down.Make time to do activities you enjoy. Walking in Nature is great, but if you prefer spending time in the hustle and bustle of city streets, go for it! If you love to sing, dance, do yoga, exercise, shop, read, play bridge, or whatever - commit to doing the activity at least weekly. Schedule the time on you calendar and do it.Take vacations to places you want to go rather than places you think you have to go. Visiting family is fine if that brings joy. If not, take trips to other locations you’re excited to visit. Take weekend trips in addition to longer vacations. Explore new ways to relax and release stress. If you’ve tried meditation with little success, try a form of moving meditation such as Tai Chi or labyrinth walking. Lean and apply Energy Psychology methods to release stress and recharge your emotional energy. You’ll find a rich array of calming and emotional first aid Energy Psychology methods on the FREA - short for Finding Recovery From Emotional Abuse - website at www.FREA.support. These methods can be used to calm and release stress anytime.To Recap:* Commit to incorporating activities for self-care;* Schedule three to five minute relaxation activities hourly throughout the day;* Stand up, look or step outside if possible, stretch, yawn, sigh, and move at least once an hour;* Make time for activities you enjoy;* Take vacations and weekend trips to places you WANT to go rather than places you think you have to go;* Explore news ways to relax and release stress; and,* Learn and apply Energy Psychology methods for self-care. Visit www.FREA.support to get started.Self-Care MattersHere’s the bottom line: Self-care matters. It matters for your wellbeing and the wellbeing of those you care for.Please begin today - this day - to show yourself self-love with self-care. You will feel emotionally renewed and you’ll show your loved ones how much you care about them whether you’re at 30,000 feet or right here on Mother Earth.Contact: Stephen Carter: CarterMethod@gmail.comWebsite: www.MindOverStress.us

Safe Living Today Episode 30 Show Notes Episode Title: How to Avoid Danger When Walking on Campus It’s that time of year. Students arrive on campuses ready to dive into new academic and living adventures.  It’s also a time to remind ourselves how important it is to stay safe on and off campus. Whether you’re living in a college residence or you're a commuter, walking long distances to class locations and social happenings is a fact of life for most students. As fall turns into winter, more and more of those footsteps happen during the night. Here is a simple, easy to remember way to help you or loved ones stay safe when walking on or near campus. The SAFE Walking Method Think of the word, SAFE. Each letter in SAFE represents an aspect of the SAFE Walking Method. S - Scan the environment: Keep your attention on your surroundings and NOT on your cellphone. Have your cellphone turned on and easily accessible, but avoid looking at the phone’s screen. Avoid also listening to music or other audio that draws attention away from awareness of your surroundings. Nothing is more important than staying present as you notice the people, topography, and area activity as you’re walking. A - Avoid danger zones: Avoid dark, poorly lit areas during evening and nighttime hours. Avoid shortcuts taking you in back of buildings, near wooded or overgrown areas, or away from main roads and walkways.  If you’re in a parking lot, avoid walking between parked cars. Walk in the travel lanes if designated walkways aren’t available, being careful to watch for moving cars from the front, back, and sides. Pay attention to cars pulling out of parking spots. Drivers may not see you, so be attentive and stay safe. F - Friends: Get a little help from your friends! If possible, walk in a group. If there are others walking in the area try to stay close to people walking in the same direction.  E - Erect and Confident: Stand tall with head up as you walk erect and briskly in a confident posture. Criminals are drawn to people who appear timid, inattentive, or fearful.  Know how to activate 911 or other emergency number on your cellphone. Have keys, access cards, and your cellphone easily accessible. You don’t want to fumble through your purse or book bag looking for these items as you approach your destination. Other Safety Actions There are other actions that can help keep you safe. These include wearing a personal loud, shrill alarm easily activated if you sense danger, having a loud police type whistle, and having pepper spray easily available.  While these personal security products may be helpful in a threatening situation, it’s vital to practice using them before they’re needed in an emergency. This is particularly true for pepper spray. One More Vital Item: Trust Your Gut One really, really important additional item: Trust your gut. If you sense a threat, act on that internal “something’s not right” signal! These SAFE walking actions suggested in this post require only your awareness and attention. If you feel threatened, act immediately by calling for help or taking other steps to eliminate the threat and ensure your safety. Recapping Your SAFE Walking Actions To recap, your SAFE walking actions are: * Scan the environment.
* Avoid danger zones.
* Friends and Others Walking: Walk with friends and other people in a group if possible.
* Erect and Confident: Assume an erect and confident posture as you walk briskly to your destination.
 Practicing SAFE walking on campus and in other locations will help you reduce risk and enhance personal safety. More Safety Tips For more tips on staying safe when on campus and public places, walking, or using parking lots and garages, see these other FREA posts,  “Are You Practicing Safe Parking in Lots and Garages?”, at https://www.frea.support/single-post/2019/03/18/Are-You-Practicing-Safe-Parking-in-Lots-and-Garages, “Are You as Safe as Possible When Walking in the World?”, at https://www.frea.support/single-post/2019/03/05/Are-You-as-Safe-as-Possible-When-Walking-in-the-World “Sexual Assault on Campus - Don’t be a Victim!, at https://www.frea.support/single-post/2018/08/21/Sex-Assaults-on-Campus---Don%E2%80%99t-be-a-Victim  Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.

Safe Living Today Episode 30 Show Notes Episode Title: How to Avoid Danger When Walking on Campus It’s that time of year. Students arrive on campuses ready to dive into new academic and living adventures.  It’s also a time to remind ourselves how important it is to stay safe on and off campus. Whether you’re living in a college residence or you're a commuter, walking long distances to class locations and social happenings is a fact of life for most students. As fall turns into winter, more and more of those footsteps happen during the night. Here is a simple, easy to remember way to help you or loved ones stay safe when walking on or near campus. The SAFE Walking Method Think of the word, SAFE. Each letter in SAFE represents an aspect of the SAFE Walking Method. S - Scan the environment: Keep your attention on your surroundings and NOT on your cellphone. Have your cellphone turned on and easily accessible, but avoid looking at the phone’s screen. Avoid also listening to music or other audio that draws attention away from awareness of your surroundings. Nothing is more important than staying present as you notice the people, topography, and area activity as you’re walking. A - Avoid danger zones: Avoid dark, poorly lit areas during evening and nighttime hours. Avoid shortcuts taking you in back of buildings, near wooded or overgrown areas, or away from main roads and walkways.  If you’re in a parking lot, avoid walking between parked cars. Walk in the travel lanes if designated walkways aren’t available, being careful to watch for moving cars from the front, back, and sides. Pay attention to cars pulling out of parking spots. Drivers may not see you, so be attentive and stay safe. F - Friends: Get a little help from your friends! If possible, walk in a group. If there are others walking in the area try to stay close to people walking in the same direction.  E - Erect and Confident: Stand tall with head up as you walk erect and briskly in a confident posture. Criminals are drawn to people who appear timid, inattentive, or fearful.  Know how to activate 911 or other emergency number on your cellphone. Have keys, access cards, and your cellphone easily accessible. You don’t want to fumble through your purse or book bag looking for these items as you approach your destination. Other Safety Actions There are other actions that can help keep you safe. These include wearing a personal loud, shrill alarm easily activated if you sense danger, having a loud police type whistle, and having pepper spray easily available.  While these personal security products may be helpful in a threatening situation, it’s vital to practice using them before they’re needed in an emergency. This is particularly true for pepper spray. One More Vital Item: Trust Your Gut One really, really important additional item: Trust your gut. If you sense a threat, act on that internal “something’s not right” signal! These SAFE walking actions suggested in this post require only your awareness and attention. If you feel threatened, act immediately by calling for help or taking other steps to eliminate the threat and ensure your safety. Recapping Your SAFE Walking Actions To recap, your SAFE walking actions are: * Scan the environment.
* Avoid danger zones.
* Friends and Others Walking: Walk with friends and other people in a group if possible.
* Erect and Confident: Assume an erect and confident posture as you walk briskly to your destination.
 Practicing SAFE walking on campus and in other locations will help you reduce risk and enhance personal safety. More Safety Tips For more tips on staying safe when on campus and public places, walking, or using parking lots and garages, see these other FREA posts,  “Are You Practicing Safe Parking in Lots and Garages?”, at https://www.frea.support/single-post/2019/03/18/Are-You-Practicing-Safe-Parking-in-Lots-and-Garages, “Are You as Safe as Possible When Walking in the World?”, at https://www.frea.support/single-post/2019/03/05/Are-You-as-Safe-as-Possible-When-Walking-in-the-World “Sexual Assault on Campus - Don’t be a Victim!, at https://www.frea.support/single-post/2018/08/21/Sex-Assaults-on-Campus---Don%E2%80%99t-be-a-Victim  Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.

“3 Easy Ways to Simplify Your Life” Show Notes“Simplify Your Life Week” is celebrated for one week every August. In support of this celebration, in this “3 Easy Ways to Simplify Your Life”, episode we look at three ways to open physical and emotional space in your life for a healthier and happier you. These include:- An easy strategy for clearing your living space.- How to identify clothing and related items you no longer need as a way to simplify.- Why it’s important to clear out old emails, eliminate new email and related message clutter, and how to reduce online clutter and the stress that comes with it. Pareto Principle Also Known as the 80 / 20 RulesWe explore a real world reality called the Pareto Principle, also known as the 80 / 20 rule. This universal rule tells us 20 percent what we do produces 80 percent of our results. The Pareto Principle was identified by an Italian economist and socialist named Vilfredo Pareto in 1906. His initial research established 20% of the Italian population owned 80% of the land. In subsequent years, research established this ratio applied to accumulation of wealth and more.Other applications of the Pareto Principle include:- 20% of criminals commit 80% of crimes;- 20% of drivers cause 80% of accidents; - 80% of pollution comes from 20% of factories;- 20% of music artists account for 80% of music sales;- 20% of sales representatives in a given company have 80% of sales.The Pareto Principle applies to individual people as well as broad company, society, and global activities.How the 80 / 20 Rule Applies to Simplifying Your LifeAs an example of the 80 / 20 rule applying to us as individuals, when you look at your clothes closet you’ll discover you wear 20 percent of the clothing items 80 percent of the time. Many of those unworn items haven’t been worn for years. They may no longer fit, they’re out of style, or you simply no longer like them.When assess your clothes closet and drawers using the 80 / 20 rule, it’s easy to identify items you can throw out of donate. Letting these items go not only opens physical space in your living environment, it also opens emotional space creating positive emotions and a sense of control.You can apply the 80 / 20 rule to many areas of life to simplify and create positive energy flows that enhance emotional and even physical wellbeing.You’ll find more “Mind Over Stress” episodes at http://MindOverStress.us. Other podcasts available there include, “Make the World a Better Place” and, “Less Stress, More Joy”.If you would like to give feedback on the show, email us at mailto:CarterMethod@gmail.com.

How to Escape the Multitasking Trap - 3 Simple Steps to Release Stress and Improve PerformanceHow often do you get caught up in the hectic swirl of trying juggle six tasks at once, only to do none of them well? “If I only push harder”, you say to yourself. “Yes, I will redouble my effort and do even more so all of these tasks get done!”. The Truth About MultitaskingHere’s a seldom heard truth: The parts of your brain handling conscious procedural tasks typically associated with day-to-day cognitive activities aren’t wired for multitasking. Your brainstem and midbrain sections handle parallel processing tasks with ease. The prefrontal cortex, that brain region where conscious cognition occurs, handles one task at a time.What is actually happening when you think you’re multitasking? Your attention is moving rapidly from one activity to another. Five seconds here, three seconds there, and 10 seconds to several minutes of confusion trying to figure out what to do next. With each transfer of attention, there is performance friction. There is a time and brain energy cost every time you change focus. We are serial processors trying to make believe we have the ability for parallel processing. We don’t.Trying to multitask results in your brain using up energy faster than your physiology can recharge the batteries. Your body tries valiantly to keep up, but as your energy wanes, you hit a brain performance wall.Stress and It’s Effect on the Sympathetic Nervous SystemHere we have an old friend named Stress begin knocking on our emotional door. One major stress trigger is the perception that we have too many tasks to complete in a given time time period without the necessary resources.Under stress the Sympathetic Nervous System, also called the Fight or Flight response, becomes hyperactive. Blood flow to higher brain regions including the Prefrontal Cortex, that area where rational thought normally hangs out, is reduced in favor of energizing large muscle groups in preparation to fight the tiger or run to safety.The simple fact is we become significantly more stupid when we’re highly stressed. This makes it virtually impossible to perform well any of the tasks we so valiantly attempt to complete.3 Simple Actions for Better PerformanceWhat are the antidotes for the multitasking trap?First, recognize multitasking is a myth. Your brain is wired to attend to one conscious task at a time. This is physiological fact.Second, use what are called Focus Intervals. Schedule ONE task at a time and stick with that task until it’s done or you’ve worked on that task for no more than 45 minutes.Third, take short, three to five minute breaks every 45 to 60 minutes. Get up, walk around, stretch, run in place, engage in relaxed diaphragmatic breathing, or engage in other energy restorative activities before returning to work.Want extra bonus points? Turn off your phone and close out from all social media sites. They’re distractions that waste time and take energy away from productive, higher value activities.For more Stress Mastery and Mindful Living tips, visit us at https://StressMastery.blogspot.com and listen to the latest “Mind Over Stress” podcast episodes at http://MindOverStress.us.

Show Notes: Episode 13, "Mind Over Stress" Show.Can a "Thank You" Note Ehance Emotional Wellbeing?In this episode, you’ll discover why taking just two or three minutes to write a short note of appreciation can create positive feelings of self-worth for the person receiving the message AND for the person writing the message. That would be you!This is your host for the “Mind Over Stress” show, Steve Carter. I am also the CEO of Stress Solutions, LLC. More information about my work through Stress Solutions, LLC is available at www.EFT-MD.com.So what does the science tell us about writing “Thank You” notes? Is it worth doing? Is it difficult? Who benefits?What stops you from writing notes of appreciation? Does it feel awkward? Are you afraid you won’t know what to write? Are you concerned the recipient won’t really appreciate receiving that kind of message?Researchers from the University of Texas at Austin and the University of Chicago published the results of their research into "Thank You" note writing in the journal, “Psychological Science”. They asked participants to write a letter of gratitude to someone who had done something special or nice for them. After writing the message, participants were asked to anticipate how recipients would react.What were the results? Letter writers overestimated how awkward recipients would feel. They underestimated how surprised and pleased recipients would feel.Lead author, Dr. Amit Kumar, assistant professor in the McCombs School of Business at the University of Texas, said,“We looked at what’s correlating with people’s likelihood of expressing gratitude - what drives those choices - and what we found is that predictions or expectations of that awkwardness, that anticipation of how a recipient would feel - those are the things that matter when people are deciding whether to express gratitude.”He added anxiety about what to say and fear that recipients would misinterpret the intent, stopped many people from expressing gratitude to others. He continued, “What we saw is that it only takes a couple of minutes to compose letters like these, thoughtful ones and sincere. It comes at little cost but the benefits are larger than people expect.”Think back to a time you received a note from someone expressing appreciation for a gift or something you did. How did you feel? What did you think about the person who wrote the note?Here’s a template you can use to craft a short “Thank You” note:First, think about the act of kindness. Allow yourself to really feel gratitude.Use a simple, straightforward opening such as,“Thank you for…”“It was wonderful of you to…”“I really appreciate you taking time and effort to…”Add one to three sentences briefly describing the action, gift, or kindness. Close the body of your message with one or two sentences describing how the action, gift, or kindness affected you, such as,“The flowers are beautiful! I feel so warm and loved every time I look at them!”“I feel blessed to have you as a friend!”“You really are a Knight in Shinning Armor! Your kindness is very much appreciated.”End with an appropriate close such as,“With heart-felt appreciation,”“Warmly,”“Blessings in abundance,”Or other close appropriate to the person and your relationship with that person.I encourage you to take a few minutes and write a Thank You note to someone who showed you kindness. You’ll boost their self-esteem and you will feel really, really good about acknowledging that kindness. To paraphrase the old joke about voting in Chicago, “Write early, and write often”. Your short notes of appreciation will go a long way to helping create a kinder, happier world one person at a time.You’ll find the study I discussed in this episode in the episode show notes and as part of a blogpost at https://StressMastery.blogspot.com.To hear other “Mind Over Stress” podcasts and to subscribe so you never miss an episode, visit us at www.MindOverStress.us. Until our next visit, this is your host Stephen Carter asking you to please…Be kind… Be well… and, Be blessedSource: “Writing a “Thank You” Note is More Powerful Than We Realize, Study Shows”https://medicalxpress.com/news/2018-08-powerful.htmlMore information: Amit Kumar et al, Undervaluing Gratitude: Expressers Misunderstand the Consequences of Showing Appreciation, Psychological Science (2018). DOI: 10.1177/0956797618772506Journal information: Psychological Science 

A new large meta study by researchers at the University of Tenn. and Texas A&M looked at 138 scientific studies with more than 11,000 participants to determine if facial expressions - including the simple smile - can affect mood and emotional state. The answer, absolutely yes.Results may be short lived, but there are measurable changes in mood and emotion when you smile, frown, or scowl.This episode summarizes study findings and offers three easy actions to improve your emotional state. They are:- Take periodical breaks throughout the day. Stop what you’re doing, sit or stand comfortably, and take three comfortable breaths as you yawn, sigh, and stretch.- Smile! Smile whether you feel like smiling or not. Hold the smile for at least 15 to 20 seconds or more.- Say the word, “Peace” and allow the vibration of the word to flow through your body as you smile.- Again, breathe comfortably as you yawn, sigh, and stretch and smile again before returning to your activities. For more stress dissolving podcasts, visit http://MindOverStress.us.Source link: https://www.studyfinds.org/key-to-happiness-smiling-more-frequently/.

Show Notes:You learn how to use the simple 4-7-8 breathing pattern to help you fall asleep. This breath pattern can also be used anytime to create the Relaxation Response for a calm mind and body to reduce stress.Other Stress Relief podcasts and videos are available at http://MindOverStress.us.

Show Notes:April is Stress Awareness Month. This is a great time to look at the stress and the stressors in your life and create a path to eliminate or significantly lower the chronic stress response.In Summary - The 3 Stress Busting Ideas:- Take a Stress Inventory and identify two or three promising stress lowering strategies;- Create a video mind story for one or more of your chosen strategies and prepare a short affirmation using the words, “I Choose”; and,- Practice 1 to 2 minutes of deep, Diaphragmatic Breathing several times a day.Details for Each Idea and More in podcast and in show notes below.Good Stress Versus Bad StressA certain minimal level of stress can be good. It can help us focus attention and martial success resources. That kind of stress is eustress. Eustress can happen for example when we're thinking about a first date with someone, preparing for a presentation, or doing something for the very first time. You've practiced, you're ready to go, you've done all the things necessary. But there are still those butterflies in your stomach. That type of stress is short lived, it’s episodic, The problem stress is long term chronic stress. The sources of chronic stress can be many. They can be problematic situations at work, problems with significant others in a relationship, or ongoing financial based stress. These all (and many other situations) can create chronic stress. How can you successfully deal with stress? 3 Ideas to Dissolve Stress Idea Number 1: Conduct a Stress AssessmentThe first thing I suggest is take an inventory of the top two or three situations, people, or circumstances you believe are stressors. Write those stressors down. Naming the stress and naming the source of stress alone can often help reduce your stress response. Once written down, let your imagination wander and come up with three actions you can take to help reduce that number one stressor.Questions to consider: - Can you eliminate the trigger? - Can you better prepare for the problem situation? - Is this a situation that can helped or eliminated with an honest, open conversation? Let your subconscious mind have free rein to offer ideas that can eliminate or reduce the stress response.Repeat the same process for the second and third stressors on your list. Idea Number 2: Take Defense Action Ahead of Stress Creating SituationsWhat do I mean by that? As an example, If you know you're going to have a conversation with someone who is a problem, plan that conversation and the circumstances related to that conversation. Rehearse in mind how you are going to deal with that person or situation. Create a mind video story where you act out what you will do, say, and feel. Play that video in the theatre of mind. Make the video mind story big, bold, and in full Technicolor.Once you have the plan in place and you created and played your video mind story, write down an affirmation that supports that video mind story.For example, if a co-worker is a problem you've created a video story about how you will deal with that co-worker on a day to day basis or in a particular situation. The affirmation would be something like, “I choose to develop the strategies I created in that video mind story. I choose to apply those strategies in circumstances where I have contact with the individual I have a problem with.The magic two words are, “I choose”. Before going into an interaction with that person. revisit the video story. It only takes a couple of seconds to do that. Then, reread the affirmation you have written down. This will help ensure you are emotionally prepared and mentally ready to deal with whatever comes up. Idea Number 3: Take 1 to 2 Minute Breathing BreaksI recommend you apply deep breathing early and often. Breathe in for the count of five, hold briefly for a second or so, and breathe out for the count of five. That can be four seconds, five seconds, or six seconds. The important thing is to breathe diaphragmatically and rhythmically with a slow comfortable in breath, a brief hold for a second or so, and a slow out breath. As you breathe out, smile and say peace. Apply deep breathing for 30 seconds to two minutes as time and circumstances allow.Doing this simple breath exercise several times a day will help keep your stress level down. You will feel better, your stress level will be lower, and you will have a much, much better day.In Summary:- Take a Stress Inventory and identify two or three promising stress lowering strategies;- Create a mind video story for one or more of your chosen strategies and prepare a short affirmation using the words, “I Choose”; and,- Practice 1 to 2 minutes of deep, Diaphragmatic Breathing several times a day.Visit the “Mind Over Stress” Show WebsiteFor more Stress Mastery methods visit the “Mind Over Stress Show” website at http://MindOverStress.us. Stephen CarterStress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

Show Notes:April is Stress Awareness Month. This is a great time to look at the stress and the stressors in your life and create a path to eliminate or significantly lower the chronic stress response.In Summary - The 3 Stress Busting Ideas:- Take a Stress Inventory and identify two or three promising stress lowering strategies;- Create a video mind story for one or more of your chosen strategies and prepare a short affirmation using the words, “I Choose”; and,- Practice 1 to 2 minutes of deep, Diaphragmatic Breathing several times a day.Details for Each Idea and More in podcast and in show notes below.Good Stress Versus Bad StressA certain minimal level of stress can be good. It can help us focus attention and martial success resources. That kind of stress is eustress. Eustress can happen for example when we're thinking about a first date with someone, preparing for a presentation, or doing something for the very first time. You've practiced, you're ready to go, you've done all the things necessary. But there are still those butterflies in your stomach. That type of stress is short lived, it’s episodic, The problem stress is long term chronic stress. The sources of chronic stress can be many. They can be problematic situations at work, problems with significant others in a relationship, or ongoing financial based stress. These all (and many other situations) can create chronic stress. How can you successfully deal with stress? 3 Ideas to Dissolve Stress Idea Number 1: Conduct a Stress AssessmentThe first thing I suggest is take an inventory of the top two or three situations, people, or circumstances you believe are stressors. Write those stressors down. Naming the stress and naming the source of stress alone can often help reduce your stress response. Once written down, let your imagination wander and come up with three actions you can take to help reduce that number one stressor.Questions to consider: - Can you eliminate the trigger? - Can you better prepare for the problem situation? - Is this a situation that can helped or eliminated with an honest, open conversation? Let your subconscious mind have free rein to offer ideas that can eliminate or reduce the stress response.Repeat the same process for the second and third stressors on your list. Idea Number 2: Take Defense Action Ahead of Stress Creating SituationsWhat do I mean by that? As an example, If you know you're going to have a conversation with someone who is a problem, plan that conversation and the circumstances related to that conversation. Rehearse in mind how you are going to deal with that person or situation. Create a mind video story where you act out what you will do, say, and feel. Play that video in the theatre of mind. Make the video mind story big, bold, and in full Technicolor.Once you have the plan in place and you created and played your video mind story, write down an affirmation that supports that video mind story.For example, if a co-worker is a problem you've created a video story about how you will deal with that co-worker on a day to day basis or in a particular situation. The affirmation would be something like, “I choose to develop the strategies I created in that video mind story. I choose to apply those strategies in circumstances where I have contact with the individual I have a problem with.The magic two words are, “I choose”. Before going into an interaction with that person. revisit the video story. It only takes a couple of seconds to do that. Then, reread the affirmation you have written down. This will help ensure you are emotionally prepared and mentally ready to deal with whatever comes up. Idea Number 3: Take 1 to 2 Minute Breathing BreaksI recommend you apply deep breathing early and often. Breathe in for the count of five, hold briefly for a second or so, and breathe out for the count of five. That can be four seconds, five seconds, or six seconds. The important thing is to breathe diaphragmatically and rhythmically with a slow comfortable in breath, a brief hold for a second or so, and a slow out breath. As you breathe out, smile and say peace. Apply deep breathing for 30 seconds to two minutes as time and circumstances allow.Doing this simple breath exercise several times a day will help keep your stress level down. You will feel better, your stress level will be lower, and you will have a much, much better day.In Summary:- Take a Stress Inventory and identify two or three promising stress lowering strategies;- Create a mind video story for one or more of your chosen strategies and prepare a short affirmation using the words, “I Choose”; and,- Practice 1 to 2 minutes of deep, Diaphragmatic Breathing several times a day.Visit the “Mind Over Stress” Show WebsiteFor more Stress Mastery methods visit the “Mind Over Stress Show” website at http://MindOverStress.us. Stephen CarterStress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us

Show Notes: "Safe Parking Tips for Parking Lots and Garages". "Safe Living Today Show", Ep 25.According to the most recent research from the *U.S. Bureau of Justice Statistics, there were more than 400,000 violent crimes in parking lots and garages on average each year for the four year study period. What can you do to help keep yourself safe when walking to and from your auto in parking lots and garages? Safe Parking Mindset and Actions * When entering a parking lot or garage, scan the area carefully. Look for one or more people who seem to be loitering. If there is any concern, park somewhere else or leave. 
 
* If you park in a multilevel lot, make note (as in write it down) where you are exactly including the level, the parking space number if available, and location of the closest elevator or stairwell. If it can be done safely, walk up or down the ramps rather than use a stairwell or elevator.
 * If possible, when walking from or to your car carry your driver’s license, money, and credit cards in a pocket rather than in your purse.
 * Walk briskly and confidently. Studies show criminals will look for people who appear nervous or unsure of themselves as they walk.
 * Avoid conversations. Keep walking.
 * Whenever possible, walk with others. If security staff members are available, ask for an escort.
 * When walking, scan the environment. Have your phone on, easily available, and ready to call 911 (or other emergency number for your location). 
 * Have your ignition remote unit or car keys in hand and ready. Many remote units have an emergency horn activator. Know how to activate that safety feature.
 * When approaching your car, look beneath the vehicle and then look in the back seat to ensure no one is hiding in either place. 
 * Enter the car and immediately lock the doors. Start your engine and leave. DO NOT check your phone, fix your makeup, or do anything else that delays your departure. 
 The Most Important Safety Measure The most important safety measure is to trust your intuition. Trust your gut. If something doesn’t seem quite right, get help or take other appropriate protective action immediately. Your Next Stay Safe Mini Tip: How to Stay Safe on City Streets In our next Stay Safe post, you’ll learn how to help mitigate the points of highest risk while walking on city streets. This post is part of our"Stay Safe" Mini Tip Posts to Keep You Safe Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.  *Citation: The National Crime Victimization Survey (NCVS), Bureau of Justice Statistics. https://www.bjs.gov/index.cfm?ty=tp&tid=44According to the most recent research from the *U.S. Bureau of Justice Statistics, there were more than 400,000 violent crimes in parking lots and garages on average each year for the four year study period. What can you do to help keep yourself safe when walking to and from your auto in parking lots and garages? Safe Parking Mindset and Actions * When entering a parking lot or garage, scan the area carefully. Look for one or more people who seem to be loitering. If there is any concern, park somewhere else or leave. 
 
* If you park in a multilevel lot, make note (as in write it down) where you are exactly including the level, the parking space number if available, and location of the closest elevator or stairwell. If it can be done safely, walk up or down the ramps rather than use a stairwell or elevator.
 * If possible, when walking from or to your car carry your driver’s license, money, and credit cards in a pocket rather than in your purse.
 * Walk briskly and confidently. Studies show criminals will look for people who appear nervous or unsure of themselves as they walk.
 * Avoid conversations. Keep walking.
 * Whenever possible, walk with others. If security staff members are available, ask for an escort.
 * When walking, scan the environment. Have your phone on, easily available, and ready to call 911 (or other emergency number for your location). 
 * Have your ignition remote unit or car keys in hand and ready. Many remote units have an emergency horn activator. Know how to activate that safety feature.
 * When approaching your car, look beneath the vehicle and then look in the back seat to ensure no one is hiding in either place. 
 * Enter the car and immediately lock the doors. Start your engine and leave. DO NOT check your phone, fix your makeup, or do anything else that delays your departure. 
 The Most Important Safety Measure The most important safety measure is to trust your intuition. Trust your gut. If something doesn’t seem quite right, get help or take other appropriate protective action immediately. Your Next Stay Safe Mini Tip: How to Stay Safe on City Streets In our next Stay Safe post, you’ll learn how to help mitigate the points of highest risk while walking on city streets. This post is part of our"Stay Safe" Mini Tip Posts to Keep You Safe Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.  *Citation: The National Crime Victimization Survey (NCVS), Bureau of Justice Statistics. https://www.bjs.gov/index.cfm?ty=tp&tid=44

Show Notes: "Safe Parking Tips for Parking Lots and Garages". "Safe Living Today Show", Ep 25.According to the most recent research from the *U.S. Bureau of Justice Statistics, there were more than 400,000 violent crimes in parking lots and garages on average each year for the four year study period. What can you do to help keep yourself safe when walking to and from your auto in parking lots and garages? Safe Parking Mindset and Actions * When entering a parking lot or garage, scan the area carefully. Look for one or more people who seem to be loitering. If there is any concern, park somewhere else or leave. 
 
* If you park in a multilevel lot, make note (as in write it down) where you are exactly including the level, the parking space number if available, and location of the closest elevator or stairwell. If it can be done safely, walk up or down the ramps rather than use a stairwell or elevator.
 * If possible, when walking from or to your car carry your driver’s license, money, and credit cards in a pocket rather than in your purse.
 * Walk briskly and confidently. Studies show criminals will look for people who appear nervous or unsure of themselves as they walk.
 * Avoid conversations. Keep walking.
 * Whenever possible, walk with others. If security staff members are available, ask for an escort.
 * When walking, scan the environment. Have your phone on, easily available, and ready to call 911 (or other emergency number for your location). 
 * Have your ignition remote unit or car keys in hand and ready. Many remote units have an emergency horn activator. Know how to activate that safety feature.
 * When approaching your car, look beneath the vehicle and then look in the back seat to ensure no one is hiding in either place. 
 * Enter the car and immediately lock the doors. Start your engine and leave. DO NOT check your phone, fix your makeup, or do anything else that delays your departure. 
 The Most Important Safety Measure The most important safety measure is to trust your intuition. Trust your gut. If something doesn’t seem quite right, get help or take other appropriate protective action immediately. Your Next Stay Safe Mini Tip: How to Stay Safe on City Streets In our next Stay Safe post, you’ll learn how to help mitigate the points of highest risk while walking on city streets. This post is part of our"Stay Safe" Mini Tip Posts to Keep You Safe Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.  *Citation: The National Crime Victimization Survey (NCVS), Bureau of Justice Statistics. https://www.bjs.gov/index.cfm?ty=tp&tid=44According to the most recent research from the *U.S. Bureau of Justice Statistics, there were more than 400,000 violent crimes in parking lots and garages on average each year for the four year study period. What can you do to help keep yourself safe when walking to and from your auto in parking lots and garages? Safe Parking Mindset and Actions * When entering a parking lot or garage, scan the area carefully. Look for one or more people who seem to be loitering. If there is any concern, park somewhere else or leave. 
 
* If you park in a multilevel lot, make note (as in write it down) where you are exactly including the level, the parking space number if available, and location of the closest elevator or stairwell. If it can be done safely, walk up or down the ramps rather than use a stairwell or elevator.
 * If possible, when walking from or to your car carry your driver’s license, money, and credit cards in a pocket rather than in your purse.
 * Walk briskly and confidently. Studies show criminals will look for people who appear nervous or unsure of themselves as they walk.
 * Avoid conversations. Keep walking.
 * Whenever possible, walk with others. If security staff members are available, ask for an escort.
 * When walking, scan the environment. Have your phone on, easily available, and ready to call 911 (or other emergency number for your location). 
 * Have your ignition remote unit or car keys in hand and ready. Many remote units have an emergency horn activator. Know how to activate that safety feature.
 * When approaching your car, look beneath the vehicle and then look in the back seat to ensure no one is hiding in either place. 
 * Enter the car and immediately lock the doors. Start your engine and leave. DO NOT check your phone, fix your makeup, or do anything else that delays your departure. 
 The Most Important Safety Measure The most important safety measure is to trust your intuition. Trust your gut. If something doesn’t seem quite right, get help or take other appropriate protective action immediately. Your Next Stay Safe Mini Tip: How to Stay Safe on City Streets In our next Stay Safe post, you’ll learn how to help mitigate the points of highest risk while walking on city streets. This post is part of our"Stay Safe" Mini Tip Posts to Keep You Safe Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Email: SafeLivingToday@gmail.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts.  *Citation: The National Crime Victimization Survey (NCVS), Bureau of Justice Statistics. https://www.bjs.gov/index.cfm?ty=tp&tid=44

In this “Less Stress More Joy” episode, you will learn:- Why it’s important to release tension and stress in your neck;- How holding your head at only a 15 degree angle to read a cellphone more than doubles the weight and strain on your neck;- How to properly look at your cellphone without any neck strain;- How to apply a 2-phase neck roll that takes just 90-seconds, but will release tension and stress and can create a sense of relaxation and wellbeing.For more Stress Mastery tips, visit https://StressMastery.blogspot.com. For more Stress Mastery podcast episodes, visit http://www.MindOverStress.us. Contact us with questions or comments at CarterMethod@gmail.com.

Human trafficking and slavery continue to be insidious societal cancers affecting millions of people around the world. January is Human Trafficking Awareness Month. At FREA, we're highlighting this issue in January so you can be aware of the risks and take action to protect you and your loved ones. Is there anything we can do to keep you and loved ones safe?  The answer is absolutely “Yes”.  First, some context. What is Human Trafficking? The Polaris Project, a nonprofit charity working since 2002 to end trafficking, tells us: *"Human trafficking is the business of stealing freedom for profit. In some cases, traffickers trick, defraud or physically force victims into providing commercial sex. In others, victims are lied to, assaulted, threatened or manipulated into working under inhumane, illegal or otherwise unacceptable conditions. It is a multi-billion dollar criminal industry that denies freedom to 24.9 million people around the world." History In 2007, the United States Senate designated January 11th as, “National Human Trafficking Awareness Day”. On December  31, 2015, President Obama proclaimed the entire month of January as, "National Slavery and Human Trafficking Month". This problem isn’t limited to Western countries. Human trafficking and slavery is a huge global scourge. Experts estimate there are 20 to 30 million people in slavery around the world.  The Sad Statistics  The U.S. State Department estimates there are 600,000 to 800,000 people trafficked across international borders each year. Eighty percent of those people are female and half are children. The FBI says as many as 18,000 people are trafficked every year in the U.S. alone. Based on reports from non-profits and agencies who work in the field of human trafficking, the number of victims is likely much higher. Sadly, children are 12 to 14 years old on average when they enter the sex trade. Many are runaways who experienced abuse before leaving home. Human trafficking is the third largest international crime generating $32 billion every year, with $15.5 billion of that number made in industrialized countries. Only drugs and weapons trafficking earn more money. Human Misery From Human Trafficking  Let’s look beyond the numbers. Every person, every child lured or forced into sex or labor slavery is a living, breathing human being. They will experience unspeakable acts of brutality.  The health and psychological toll victims experience can last a lifetime. Even when victims are freed from physical bondage, emotional pain may never be extinguished. Fortunately, many human traffic survivors can be helped to achieve emotional wellbeing using methods shared in the “Resources” section of our https://FREA.support website. How to Protect You and Your Loved Ones Here are ways to reduce risk for you, children, and teens: * First, talk about the reality of human trafficking with your children and teens.
 * Pay attention to your children’s social media communications. Know who they are talking with, texting, or connecting with on social media.
 * If you are an adult or older teen who interacts with people you don't know personally on social media, this same warning applies to you. The "person of your dreams" you meet on social media could turn out to be a criminal planning to gain your trust and then force you into human trafficking.
 * Traffickers are heavy users of social media. They target vulnerable children and teens, gaining their trust online and then arranging in-person meetings. During such meetings, children are either lured into sexual acts or are outright kidnapped.
 It’s not only children and teens who are targets. Vulnerable adults, usually women, are also at risk. Get Help Now! If you’re a victim or are in touch with a victim, call the National Trafficking Hot-line at 888-373-7888. You can also text 233733 using “Help” or “Info”. Get help now! There is a way out of bondage.  If you or a loved one is at risk, again, get help now before you or your loved one is enticed or kidnapped into the dark, degrading, and life threatening world of human trafficking. Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Podcast Website and Contact: www.SafeLivingToday.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts. References and Resources: *The Polaris Project Non-profit Charity: https://polarisproject.org/ National Human Trafficking Hotline: https://humantraffickinghotline.org/ National Center for Missing and Exploited Children: http://www.missingkids.com/home NetSmartz411: An online resource for answering questions about Internet safety, computers, and the web. http://www.netsmartz411.org/. Presidential Proclamation - National Slavery and Human Trafficking Prevention Month: https://obamawhitehouse.archives.gov/the-press-office/2015/12/31/presidential-proclamation-national-slavery-and-human-trafficking Finding Recovery and Empowerment From Abuse: Blog post associated with this podcast episode: http://bit.ly/2R0g886

Human trafficking and slavery continue to be insidious societal cancers affecting millions of people around the world. January is Human Trafficking Awareness Month. At FREA, we're highlighting this issue in January so you can be aware of the risks and take action to protect you and your loved ones. Is there anything we can do to keep you and loved ones safe?  The answer is absolutely “Yes”.  First, some context. What is Human Trafficking? The Polaris Project, a nonprofit charity working since 2002 to end trafficking, tells us: *"Human trafficking is the business of stealing freedom for profit. In some cases, traffickers trick, defraud or physically force victims into providing commercial sex. In others, victims are lied to, assaulted, threatened or manipulated into working under inhumane, illegal or otherwise unacceptable conditions. It is a multi-billion dollar criminal industry that denies freedom to 24.9 million people around the world." History In 2007, the United States Senate designated January 11th as, “National Human Trafficking Awareness Day”. On December  31, 2015, President Obama proclaimed the entire month of January as, "National Slavery and Human Trafficking Month". This problem isn’t limited to Western countries. Human trafficking and slavery is a huge global scourge. Experts estimate there are 20 to 30 million people in slavery around the world.  The Sad Statistics  The U.S. State Department estimates there are 600,000 to 800,000 people trafficked across international borders each year. Eighty percent of those people are female and half are children. The FBI says as many as 18,000 people are trafficked every year in the U.S. alone. Based on reports from non-profits and agencies who work in the field of human trafficking, the number of victims is likely much higher. Sadly, children are 12 to 14 years old on average when they enter the sex trade. Many are runaways who experienced abuse before leaving home. Human trafficking is the third largest international crime generating $32 billion every year, with $15.5 billion of that number made in industrialized countries. Only drugs and weapons trafficking earn more money. Human Misery From Human Trafficking  Let’s look beyond the numbers. Every person, every child lured or forced into sex or labor slavery is a living, breathing human being. They will experience unspeakable acts of brutality.  The health and psychological toll victims experience can last a lifetime. Even when victims are freed from physical bondage, emotional pain may never be extinguished. Fortunately, many human traffic survivors can be helped to achieve emotional wellbeing using methods shared in the “Resources” section of our https://FREA.support website. How to Protect You and Your Loved Ones Here are ways to reduce risk for you, children, and teens: * First, talk about the reality of human trafficking with your children and teens.
 * Pay attention to your children’s social media communications. Know who they are talking with, texting, or connecting with on social media.
 * If you are an adult or older teen who interacts with people you don't know personally on social media, this same warning applies to you. The "person of your dreams" you meet on social media could turn out to be a criminal planning to gain your trust and then force you into human trafficking.
 * Traffickers are heavy users of social media. They target vulnerable children and teens, gaining their trust online and then arranging in-person meetings. During such meetings, children are either lured into sexual acts or are outright kidnapped.
 It’s not only children and teens who are targets. Vulnerable adults, usually women, are also at risk. Get Help Now! If you’re a victim or are in touch with a victim, call the National Trafficking Hot-line at 888-373-7888. You can also text 233733 using “Help” or “Info”. Get help now! There is a way out of bondage.  If you or a loved one is at risk, again, get help now before you or your loved one is enticed or kidnapped into the dark, degrading, and life threatening world of human trafficking. Stephen Carter Stress Solutions, LLC | www.EFT-MD.com | Podcast Website and Contact: www.SafeLivingToday.com Stephen Carter is a former Chief of Police, Corporate Security Director and safely leader for one of the world's largest financial services companies. He is now the CEO of Stress Solutions, LLC, a company dedicated to helping people enhance physical and emotional wellbeing through stress mastery using mind-body methods. He is the host of the, "Safe Living Today" and "Mind Over Stress" podcasts. References and Resources: *The Polaris Project Non-profit Charity: https://polarisproject.org/ National Human Trafficking Hotline: https://humantraffickinghotline.org/ National Center for Missing and Exploited Children: http://www.missingkids.com/home NetSmartz411: An online resource for answering questions about Internet safety, computers, and the web. http://www.netsmartz411.org/. Presidential Proclamation - National Slavery and Human Trafficking Prevention Month: https://obamawhitehouse.archives.gov/the-press-office/2015/12/31/presidential-proclamation-national-slavery-and-human-trafficking Finding Recovery and Empowerment From Abuse: Blog post associated with this podcast episode: http://bit.ly/2R0g886

Sponsor: Focusrite [1;23] I got to play with a Focusrite 2i2 and if you are looking for an easy to get your microphone into your computer (and have the option to have a co-host as well) without having to look at a TON of knobs, check out the Focusrite 2i2. As I'm on a PC, I downloaded a driver, plugged in the unit, and was ready to record. If you're on a Mac computer, you just plug it in. If you want a backup copy of your recording, plug a cable into the monitor out and send the signal to your portable recorder. It's built like a tank and is a lovely shade of red. Check out the interface selector tool that helps you pick the right model for you at their website. My Favorite Podcast Is 2018 CLICK HERE for a PDF featuring expanded descriptions and links to all the shows mentioned Thanks to everyone who sent in their submissions. These are in no apparent order: 2:57 My Dad wrote a Porno - Sent in from Anna Seewald from Authentic Parenting - Parenting From the Heart 4:44 Assumptions Podcast (with an Atheist and Christian co-host a show ). Sent in from Alexander from Dear Subjects  (help Alexander build the new nation 5:32 Hardcore History Sent in from Arnie Chapman the Football History dude. Learn about the history of foot 6:57 Films on Trial (which has great debates, and is very unique) -Sent in from Brad of the Cinema Guys (they love movies!) 8:13 The Nolecast: Florida State football analysis - Sent in from of the Brandon of the Florida Focus Podcast ( A College Football Podcast) 9:26 The Art of Manliness - Sent in from Chris Nesi of the House of Ed Tech Podcast (changing the way teachers teach ) 10:43 Imaginary Worlds ( Sci-fi genre narrative ) Sent in from Dave of the DC Onscreen podcast (A podcast about the DC Universe, specifically on screen)  11:49 Meet the Holifields ( a great, fun, entertaining behind the scenes of a married couple) Sent in from Eliquitie of the Travel Gluten Free Podcast (Enjoy Food, Enjoy Travel, Enjoy Life ) 13:29 The Model Health Show  (variety topics in addition to fitness)- Sent in from Ernie of the Snooks and Lovey podcast (insights into a new married couple)  15:10 Crime Writers On  (cause Haley just wanted more Serial talk) - Sent in from Haley Radke of the Adoptees On Podcast (Where Adoptees Discuss the Adoption Experience ) 17:49 Cliff Ravenscraft Show Sent in from Josh of the Corner Cutters Podcast (all about Solving the Rubik's Cube in record time 19:04 Dave predicts Cliff will be a life coach back in 2014 20:00 The Remnant with Jonah Goldberg Sent in from Josh of the Saving Elephants Podcast ( conservative values with a mercifully modern twist )  21:39 Bill Bur's Monday Morning Podcast (it makes Josh laugh, best ad reads ) - Sent in from Josh Liston of the On the Bubble Podcast 23:39 Jody Mayberry Sent in from Josh Rivers of the Podcast Experiments Podcast 25:28 The Feed the Official Libyn Podcast -Sent in from Justin of the Optimal Living Daily (The Best Blogs Narrated for You Daily) 26:27  The Big Story ( In Depth look on Canada, in quick chunks) Sent from Mark Des Cotes of the Resourceful Designer Podcast (helping graphic artists/ web designers) 27:28 Uncivil Podcast ( an amazing mix of storytelling and conversation) Sent in from Mark Shapiro MD  of the Explore the Space Podcast (Examining the interface between healthcare & society) 28:52 The Newsworthy (a great short podcast with the latest news) Sent in from Matt Rafferty of The Author Inside You Podcast (encourage authors to write and publish their first book). Hear Erica on Podcast Junkies 29:58 Reply All (a show about the Internet) Sent in by Max Prescott from of the Aviation News Talk Podcast (General aviation podcast) 31:11 Free Field training - Sent in from Mike Wilkerson of the What Cops Watch Podcast (Go behind the badge).  Hear the review of What Cops Watch on the Podcast Review Show.  32:40 The Bill Simmons Podcast - Recorded when Monica Rivera from the You Wanna Do What? (giving you the nudge you need) guest hosted on the Ask the Podcast Coach. 35:37 Philly Who? ( Amazing Interviews from Philadelphia People ) Sent in from Miss Ileane Smith of the Ms Ileane Speaks Podcast ( great social media tips) Ms Ilean might check out Twisted Philly 37:54 Online Marketing Made Easy (Amy Porterfield) Sent in from Natalie of the Unreserved Wine Talk.  40:00 Without Fail Sent in from Randy Cantrell of the Grow Great (short business advice delivered daily)) and Leaning Towards Wisdom Podcasts.  41:20 The Jeff Ruebin Jeff Ruebin show ( unique guests with great discussions) Sent in from Sandy of the Made in Museums Podcast (curious museums for curious minds) 43:05 Security Now Sent in from Garret of the Good Patron podcast (on supporting musicians)  43:43 Case File (true crime) Sent in from Scott Johnson of the What was that like? Podcast (Real people in unreal situations) 46:08 Podcast Rodeo Show Sent in from Scott Orr of the Code 3 Podcast ( Firefighters Podcast)  47:41 On Being - Sent in from Gregory of the Collected Clan (conversational biographies of relatable people) 49:40 School of Podcasting (you'e looking at it) - Sent in from Stephen of the Mind Over Stress 50:33 Stacking Benjamins Sent in from Steve Stewart at www.stevestewart.me 52:00 The Thomas Jefferson Hour (history podcast)  Sent in from Terry of the Discovering America 54:07 School of Podcasting - Sent in from Todd of the Keto Confidential (about the Ketogenic Diet) 56:13 You Wanna Do What? Sent in from Zack Demopoulos of the Rasing (pa) Rents (tips for Caregivers) 58:38 Speaking Your Brand - Sent From Zita of the Ritual Recipes 59:14 School of Podcasting - Win Charles  Podcast Talent Coach - Sent From Dave Jackson from the School of Podcasting 1:01:10 Broken Record (behind the scenes of music) submitted by Eric K Johnson from the Podcast Talent Coach show (helping you create engaging content) Let Me Help You With Your Podcast If you want to learn at your own pace, join the School of Podcasting If you have specific questions or are looking for a Podcast Mentor check out www.schoolofpodcasting.com/workwithme

In this, "Mind Over Stress" Episode, you'll experience a gentle self-care method 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 ClarityIn 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 ResourcesFor more stress dissolving audios and videos, visit http://MindOverStress.us. Stephen CarterStress Solutions, LLC | www.EFT-MD.com | Podcast Site: http://MindOverStress.usLabels: loving touch, calm, relaxation, self-care, self care, stress, emotional peace, stress relief, relaxation response, emotional well-being, emotion, emotional, sensual

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. The Loving Touch technique can also be applied to others with permission. They will enjoy a relaxing, sensual sense of calm and stress release.In addition to Loving Touch self-care, you learn how to apply the, "Yawn, Sigh, and Stretch" method to relax mind and body. This technique clears 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.For more stress dissolving audios and videos, visit http://MindOverStress.us.

Show Notes: Pain Reduction With Mindful AwarenessIn this episode of Mind Over Stress, 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. You'll discover where in the brain mindfulness works to reduce the felt pain experience. You'll discover where exactly to begin a pain reduction mindfulness practice and experience mindfulness as part of a guided mindfulness meditation.Important Note: The information in any of the Mind Over Stress podcast episodes or show notes on this site or anywhere else is not intended to offer advice or recommendations on treatment or prevention of any medical or psychological condition. This podcast episode is provided for informational purposes only. Consult your licensed medical doctor for any and all medical or psychological conditions.

Transcript of This "Less Stress More Joy!" Episode.Hello, this is Stephen Carter, your host for, Less Stress More Joy - One Minute Acts for Self Care. For those of you who are subscribers, yes, I have been away for quite a while. We will be publishing new episodes on a regular basis ongoing. Thanks for waiting and thanks for subscribing. In this episode, I am going to make a suggestion to slow down and attend. Attend to what? Attend to your morning cup of coffee. Or for bonus points, your morning cup of tea, specifically green tea, or a fruit based tea. One of the things we tend to do is rush or drink our morning coffee or morning tea rather mindlessly. We don't attend to the experience. One of the ways to slow down, breathe, relax, is to attend to whatever it is we're doing. And while the term mindfulness is way overused, it does convey what it means to be attentive, which is the word I prefer. Attending to, connected to, giving your full awareness to whatever experience you're engaged in, in that moment. So how do we drink our coffee or our morning tea mindfully? It begins when we actually touch the cup. We're attending to the felt sense of the cup; really allow yourself to feel the texture, feel that cup.Look at the coffee or the tea look at it. Really pay attention to it. And then slowly bring it to your lips; drink; taste it, really focus in on the taste. It may help to close your eyes unless of course you're driving. Taste the coffee; connect to the taste of coffee or the tea. Savor it; smell it. What is the aroma? Coffee, tea - even light green tea or fruit based teas - there is this slight aroma. Enjoy that aroma; experience it; feel it. Do that at least for one minute. Start out with your morning tea or your morning cup of coffee and then extend it to other things that you do throughout the day such as eating your lunch or eating your dinner. In paying attention to the physical world, to what you're experiencing, you get out of your mind and into your senses, That is a way to have less stress and more joy.This is Stephen Carter of stress solutions LLC. I invite you to join us on our website to listen to the family of podcasts and videos, all related to reducing, eliminating stress in your life. Join us at www.MindOverStress.us. Until our next episode, I invite you to please…be kind…be well, and be blessed.

In this episode you'll discover the one powerful question that creates positive feelings immediately. This question directs the mind to recall specific memories of positive experiences, conversations, and emotions that make the person you ask - and yourself - feel wonderful. This question is also a powerful tool to change your own thinking and attention in positive ways. It's a terrific way to jump start a journal post, whether you're using long form journaling or a short daily gratitude bullet journal. You'll find more episodes of, "Make the World a Better Place" by clicking the Audio Podcast tab on the website, http://MindOverStress.us. Questions and suggestions for future episodes are always welcome. You can reach us through the "Contact Us" tab at http://MindOverStress.us. Steve Carter | Stress Solutions, LLC | --- Send in a voice message: https://anchor.fm/better-place/message

In this episode of "Mind Over Stress", we answer the question, "Is there such a thing as good stress?". We then look at what creates "bad stress" and why its important to discover the key distinctions between good and bad stress.While there are countless ways to dissolve problem stress, one easy way is to practice Mindful Breathing periodically throughout the day. You'll learn how to dedicate only 60 to 90 seconds an hour to experience the emotional, mental, and physical benefits enjoyed by people who dedicate long periods of meditation daily. You'll feel the calming benefits of this simple 3-step Mindful Breathing method throughout the day. You'll notice the physical dnd emotional benefits build day-by-day as you continue this simple, effective Mindful Breathing practice that takes just a few minutes in total a day.

The Mind Over Stress Show will give you the tools, techniques, and mindset to create optimum wellbeing. Some episodes will include interviews with experts who will share their stories of healing and offer proven methods to achieve a happier, healthier life. In other episodes, your host, Stephen Carter, CEO of Stress Solutions, LLC, will share the latest stress related research and provide easily done ways to dissolve stress and create positive, life-affirming states of mind and body.If you want less stress and more success and joy in your life, this show is for you!

The Robert Wood Johnson Foundation’s Pioneering Ideas Podcast explores cutting edge ideas and emerging trends with the potential to improve health and health care for all Americans. In this episode we explore resilience and using mindfulness to manage stress with Amit Sood, MD, MSc, FACP, professor of medicine at Mayo Clinic College and chair of Mayo Mind Body Initiative, and Mike Painter, RWJF senior program officer. Together they discuss what Sood and his team are doing to improve health outcomes and quality of care through teaching compassion and utilizing the strengths of the brain.