Reduce stress in several steps

Everyday more and more people face to daily stress which becomes hard to overcome. We can't avoid all daily situations that provide stress such as traffic jam, waiting in long queues, short deadline at work, plenty obligations about family and house and so on. However, we shouldn't let stress to become chronic in your life, because it disturbs your emotional feelings, but more important it also affects our health. If you don't learn to cope with daily stress, you could even lose completely the control of your life.
Since we are all different characters, we have also different approaches to specific situation. Some people are more sensitive while others are less susceptible to the stress. It is difficult to change your personality but there are certainly some steps that everyone can follow in order to have more peaceful, happier and healthier life. 

POSITIVE ATTITUDE

The first step is to understand and believe that you deserve the best and you can have and do whatever you decide. With negative attitude and lack of confidence, you prevent yourself to achieve your desired goals before even starting to work for them. Believe in yourself even when others don't. There is always going to be some problems or people who maybe won't like to see you succeed but you should stay strong and positive looking good sides even in failures and keep only right people near you. Don't let anyone to bring you negative energy and unnecessary stress. Everything happens for reason even though sometimes you don't understand immediately why. Therefore, if something is not going as planned, and you did everything you could to make it the best, then don't blame yourself and put additional stress in your life for something that you can't change. Believe in positive instead of torturing yourself with negative thoughts. Finally, everything will come at right place at right time. The stress won't help you at all while positive attitude could improve your life so much.

BREATHE DEEPLY
Generally, people lose control and face stress when they feel powerless to manage some situations. One of the easiest helpful things in that moment is deeply breathing. Mediation is a great practice to improve self control and so reduce stress. Combine yoga exercises with meditation will give you even better results because of the well balance with your body and mind. Therefore, next time when someone or something make you do angry that you get feel as you will stay out of air, just close your eyes and breath deeply by also counting slowly on your head up to ten or more. This may sounds absurdly, but it really works if you practice it in right way. Additionally, it could prevent you from saying something just under influence of anger.

LISTEN TO A MUSIC
Another thing that seems too easy to be true but has a great effect in stressful situations is listening to a music. Since music has a calming effect on your brain almost immediately, you should always have near you some of your favorite music so you can relax wherever you are. In addition, music improves your mood and give you more positive energy. According to some researches, people who enjoy often in music are less likely to get nervous easily. Therefore, do not wait some special occasion to afford you relaxation with music and make your best play list with could wake up, workout, clean your house and reduce stress when you feel it.

SOCIALIZE
Friends are very significant in everybody's life. Usually people who have better social life have less risks of depression. Talking with others about your problems fears, concerns or anything that is bothering you, help you to relieve your pain or worry.  Your friends can be more objective than you, and so help you to understand better your own situation. Moreover, if you have good friends, you could probably expect from them sincere advice as well as any kind of help. The same is with your family, so try to always be surrounded with nice people who care about you. People around you could really be a gift from life or pull you down so carefully choose your most close circle of people. When you want to share some feelings or just talk about something, don't hesitate to call someone of your beloved. Right friends or family members will never let you alone when you need them. However, make sure that you spend time with friends and family whenever you can and not only when you are not in good mood. Therefore, improve your social life by enjoying and relaxing as often as possible, what will definitely reduce your stress.

WRITE A DIARY

Have you ever thinking about everything you passed in your life so far including all nice and bad situations? Many people forget how grateful they should be for some things or proud of themselves for all they achieved. One of great way to see how your life is improving and also drive away little bit of your stress is to write regularly a diary. Although it seems maybe helpless writing down all your important thoughts, and daily experience may help you to reduce daily stress. In addition, you will have a better control under your life when you know exactly how is going. When you write about what is bothering you, the effect is similar as talking to someone. You will decrease a pressure inside you and while reading later your own words you may be more objective about your situation. That could help you to think more clear about everything and so make better decision.

DRINK TEA
It is already common that drinking tea may help people to fall asleep, cure some belly pain, or lose weight, but did you know how much influence has tea on reducing stress too? Herbal tea has several soothing qualities that act immediately on your calming. Moreover, if you prepare a tea by yourself, you may reduce little bit your stress even before drinking it. That's because your brain gets information that soon it will be relaxed, so the stress is slowly getting down since you take kettle. However, that maybe won't work always especially when your stress level is very high. Additionally, since some teas contain caffeine, stay moderate or strive for decaffeinated teas because too much caffeine could make you sometimes even more aggressive.

WALK, RUN AND TRAIN
When we get nervous and stressful, our organism feels attacked so it starts it's defend what produce various uncomfortable feelings for us. One of things that you can do at this moment to return your body in normal condition is to walk quickly on fresh air. By that action, your body will slowly regain the needed balance and your brain will also be more relaxed so think more positive and clear.  Brisk walk or running can reduce stress faster than just sitting and constantly thinking about problems or people that made you feel stressful. As soon as you regain control under yourself, you will be able to solve everything and feel good. In addition, being regularly physically active and workout at least three time weekly will help you to keep positive energy and more calm attitude in bad situations.

LAUGH EVERY DAY
Finally, there is no better way for reducing stress than sincere laughing. As adults, we all get too busy with our jobs, daily activities and pursuing better future while forgetting to enjoy in our present. If you are one of those  people who don't remember when they had great fun last time, you should have it as soon as possible! Don't wait to be under stress for doing something relaxing. Although, laughing by watching a good comedy can help you feel better in stressful moment, you should also laugh more often to prevent too much stress. Never feel guilty for spending time in fun atmosphere enjoying with friends and family, by watching movies or just doing what you love. Beside it reduces stress, improves your mood, makes you feel and look younger, sincere laughing can also prolong your life. Therefore, surround yourself with positive people, do more of interesting and fun activities that will make you to laugh from you heart!

Written by Tamara Arapovic

7 tips for better sleep

Nowadays, more and more people have problem to fall asleep or have unstopped sleep over night. Some of the most often reasons are daily stress, lack of physical activity, bad nutrition, unregularly working hours or too much night living so the body and brain change completely the night for day. All that brings the lack of adequate sleep what has various consequences from chronic tiredness, weight gain, less productivity to even more serious diseases and risks of stroke. Sometimes, you don't even need to have diagnosis of insomnia or some other sleep problem but you can still have difficulty to fall asleep and don't wake up all the time during night. Therefore, the question is what can you do in these situations to improve your sleep and with that whole your life too? Since everybody is different, then different things will work for everyone. However, here are some tips that could help the most of you to get longer and quality sleep every night.

1. HAVE A GOOD MORNING
The first thing you should do as soon as possible when you wake up is to get some of the morning sun. Whether is summer or winter, try to get a little bit of this sun light if possible or just fresh air in the morning which will tell your body's natural biological clock that is time to wake up. Doing that continuously every day, this same biological clock will be then set up to remind your body when is time to sleep what is usually about 16 hours later. If you can't manage to go outside for a morning walk or spend some time at your home balcony, then at least open all curtains and windows so the sunlight and fresh air can freely reach all your home. That will even help you to wake up more quickly and with more energy. Begin every day in nice way!

2. REGULAR HEALTHY MEALS
It would be ideal if we all could have meals at same time every day, but sometimes it is very difficult to follow a good nutrition because of constant changes in our lives. However, it is not impossible to eat better if you would plan your meals in ahead so you can't have excuse for skipping meals when your body needs them or eat unhealthy food  just because it is more available at moment. Beside it prevents weight gain, and some health problems, the regular and healthy nutrition could also to improve your sleep every night. For example, people who skip their breakfast and don't eat well during day are more likely to overeat at evening and then get difficulty to fall asleep or sleep continuously. On the other hand, it is also important what you eat for dinner, so even though it is a small meal you could still have problem with sleep if you for instance eat too much sugar.

3. REDUCED CAFFEINE

Most of people love to begin their day with cup of coffee, and even have few more during their day which is completely fine. According to many researches, drinking coffee on daily basis could help you to improve your health and reduce risks for several serious diseases such as strokes, diabetes 2, Alzheimer's and Parkinson's disease. However, as with everything the moderation is very important. Additionally, you should drink more water than usual when you consume coffee. About one more glass of water per every cup of coffee will help your body to rid off caffeine. If you drink coffee little before going to sleep, some amount of caffeine will still be in your body which could make you difficulties to fall asleep. Don't forget also that some teas and even chocolate contain caffeine. That's why the best would be that you consume the last coffee in the early afternoon while in the evening strive more for beverages like decaffeinated teas or glass of milk.

4.GET ORGANIZED
Do you know this feeling when your body is so tired and your eyes crave the rest but you brain doesn't give you to fall asleep? You just can't stop thinking about many different things such as your job, love status, daily tasks, bills to pay and it seems that you are analyzing whole your life in that moment. If you found yourself in similar situation, just to know that your are not alone with this problem. There are many people under so much pressure every night and one of helpful things for that is to get more organized.  Instead of torturing your brain to remember everything, help yourself little bit by making your own daily check list. In that way, you can plan all your activities including your meals as mentioned above, and so avoid additional stress at night by resuming in bed what have you done and what you need to do the next day. Moreover, if you would also write all your worries, it would be easier for you too assume what is really important and think more clear about possible solutions instead of just complaining about so many problems that are going through your head, especially at night. This step about organization will maybe not drive away all your worries but you could definitely have more control under them and even reduce unnecessary stress.

5. WORKOUT OR BE MORE ACTIVE
There has always been a question is working out at evening improve or deteriorate your sleep. Actually there is no the right answer because we are all different and also it depends what are you doing, how intense is your training and how much time before sleeping you train. However, one of the proven things is that working out regularly help people to be more satisfied, healthier and more positive. During workouts your body releases the hormone endorphin that makes you feel so good and happy. Therefore, you will get out of negative energy and relax your mind which could help you to fall asleep faster, especially if you had a hard workout that exhausted your body.

6. COOL DOWN AND DARKEN BEDROOM
It is natural that your body's temperature will decrease at the end of the end when you should go to sleep. If you keep the temperature of your bedroom at high level what people usually do especially during winter, your body will get confused and you may won't be able to fall asleep. That doesn't mean you should spend time at chilly home, but little fresh air through window or at least little reduced temperature in your bedroom will improve your breathing and make you feel so comfortable under your blanket that you will soon get very sleepy. Another important thing is to shut down all lights and electronics in your bedroom. Although you maybe think that these things don't bother you, they actually do by keeping your brain awake when it should be in nice dreams. Checking emails, cell phone or watching TV should be done approximately about 30 minutes before bedtime. If is to difficult for you to deprive yourself from watching tv, then strive for more relaxed shows or movies instead of for example horror movies or news about which you will probably think later.

7. BEDTIME ROUTINE

As you have your morning routine such as drinking coffee, preparing breakfast, get ready for work or other daily tasks, you should make own for evening too. That could be anything you want which will associate your body and brain that is time to rest and sleep. For instance, you can make yourself a cup of tea that you will drink in peace while reading a book, or prepare your clothes and other stuff for tomorrow so you can save some time in morning and instead sleep longer. Spending some time in hot bath will relax your muscles and mind too. However, make sure that bath is not too hot but rather warm because as mentioned above your body's temperature should be lower at night. In addition, try to get in bed every day in similar time so your body can get adjusted to fall asleep at that time every night.

There is no miracle that will make you sleep well and solve all your problems that make you anxious and stressful. However, as you see there are many things that could help you to rest more during night and so then have more energy and will to find a good solution for everything that make you worried. Another step that you should practice is to do every day at least one thing that makes you happy. The result is similar as when you workout, so you may feel more satisfied with your life and fall asleep with a smile. It seems too easy to be true? Well, sometimes things are really easier than we think but we always make them more complicated. Sleep well every night for enjoying more in every day of your life! Good night and sweet dreams...

Written by Tamara Arapovic

Make every year successful

There is no better time to make some changes in your life and improve it in all areas than at the beginning of the new year. During the first month of the year, people are usually motivated and ready to change whole their lifestyle if necessary, so they feel positive about changes and new challenges. However, it is very easy and common that most of people lose this positive energy and motivation  when they face some harder obstacles or they don't see results overnight or very soon. From there comes the question, how to keep motivation for our goals to make more productive all 12 months so be more satisfied at the end of every year?

1. DECIDE

The first thing you should do is to firmly decide what you actually want, so you may start working for your wishes to realize them. Try to summarize well all your life so far, and be honest with yourself about everything. The following questions can help you to see where are you now. Are you happy with your current love status? Are you confident and proud of your own body? Are you satisfied with your job? Are you enjoying in your social life? Are you healthy and full of energy? If you have even one negative answer on the questions above, it is time to do something about. Before making excuses that is impossible to have so positive and good life in all areas, give your best to be the best you and live life which is the best for you. Perfection is often illusion, but you can have your own instead of be jealous on people who seem to have perfect life. We are all human with flaws and nobody has perfect life, but we all could be satisfied enough to feel as we live the perfect life.

2.NOTEBOOK

Once you have decided what are your goals, you have to write them down. Get a practical notebook which is very useful for successful people. You can write there all your plans and wishes, what will improve your organization. Notebook can also help you to stay on right path and track every progress you make toward your goals. Wise people always write down important things and whatever interesting that come to their mind rather than try to remember everything and so put additional stress to themselves. Avoid unnecessary tension could improve your health so much as well as keep your mind more fresh and positive what lead to more productive and successful life. Moreover, when you write down all your goals, you have double more chances to achieve them. Many people are afraid to dream and wish something big and the reason is usually the fear to even try something new because it seems impossible. However, as one old quote says "If you never ask what you want, the answer will always be negative." Therefore, feel free to dream and keep the notebook with you to help you stay realistic by making smaller goals that will gradually lead you to the main one. After all, you may enjoy the process and be happy even before achieving completely what you want, just because of good feeling that you are finally doing something for you.

3.PERSISTENCE

When you have in mind and also written on paper what you want, the next step is of course working for that with persistence. Be ready to stay committed, instead of running away of hard work. Although it's easier said than done, remember that you can do that because it's your dream and your decision to realize it. Therefore, using your notebook mentioned above, organize your time well so you can have every day some time to do at least one thing related to your wishes. For example, if your goal is to lose weight or just improve your body image, do not skip your workouts! Even short daily training may help you to get your dream body shape. It would be also good to have a workout plan, so you know every day what to do or when is your day of rest from exercising which is also important. To improve your health, along with exercise, you should have a well balanced healthy nutrition. People who crave too much for unhealthy food should gradually change their eating habits, by including every day some healthy food which will by the time ameliorate the unhealthy nutrition completely. Another example of persistence is the wish to write a book. There are many unrealized talented authors that were always waiting the perfect period of time to start writing their desired book. Let's be honest, as we already talked about, nothing is perfect by self, so no more wait for perfection to come to you and start working to make your own perfection, in this case for your own book. To achieve that dream, you should every day dedicate some time for that. That's could be in the morning, while you drink coffee and your brain is rested, or at evening before going to bed, to relax thinking about something different than usual daily routines. In addition, one more reason to carry your notebook with you is that if you get some sudden inspiration you can always write it down so later when you get some time, put that in better words. On the other hand, if you don't have inspiration some days, or you just don't have a will to do anything special related to your goals, that's also fine. Instead to blame yourself for feeling like that, and trying to do something in spite of bad mood, give yourself a break from everything. After you recharge your batteries and get more energy, you will be more productive and able to make amazing things. Just never give up!

4. REWARD EVERY PROGRESS

During childhood, adults usually motivate children to be successful by awarding them for every success they make. For instance, if children got a high mark at school, their parents praise them with nice compliments, buy them what they want or just do something that will motivate children to continue with good work. The same should you do for yourself even as adult. Why deprive yourself from little awards periodically just because you are not kid anymore? Actually, adults often need even more motivation than children to stay productive and positive. Therefore, next time you do something good or just feel that you make a progress toward your wanted goals, treat yourself as you deserved. That's could be anything from cheat meal such as piece of cake, a relaxing massage if you were training hard, out night with your partner or friends, spa time only for you or whatever that will make you happy and inspire you to be productive and hard working in the future too.

5. APPRECIATE WHAT YOU HAVE

In general, people relate success with business career, or achieving some great things even if they don't really want them, but just because they seem important. Nowadays, the pressure to be successful in all areas in life is so huge that some people became obsessive with things they don't have while forgetting to appreciate what they already have. Here are some examples of these situations. A successful business woman who doesn't have kids, after many consistent comments about her lifestyle, starts to be unsatisfied with her life and just think about making family even though she never thought about that so far. On the other hand, one housewife with kids and husband is dreaming about successful business career and working in desired profession. Both women spend their life wishing something they currently don't have, although they don't know if they would be happy to have different lifestyle. Therefore, never forget to appreciate everything you have, enjoy in your own luck by working reasonably toward your other dreams. In that way, you won't lose time in vain and feel even worse if things are not going as you expected. Always find some time for your family, friends and even yourself to be alone and relaxe in peace by doing things you love. Finally, whatever happen, you may have nice memories with your beloved and also improve your health by relaxing occasionally from all daily stress. Additionally, your heart will be full of happiness after doing things you enjoy. After achieving all that, year could be called productive and successful!

Written by Tamara Arapovic