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But that is merely a question of probability. Japan has not seen a 9 magnitude earthquake in the last 100 years. And in Korea, only 18.4 percent of 1.07 million buildings over three stories tall and 1,000 sq. m in area are earthquake-proof as required by law. How many of them could withstand an earthquake of even 6 to 7 in magnitude?
Friday's earthquake left Korea unscathed because it happened in the Pacific Ocean, but it would have been a different story if the quake hit the western side of Japan. Earthquakes measuring 7.7 and 7.8 on the Richter scale in Akita in 1983 and Hokkaido in 1993 caused 1 to 2.7 m tsunamis in Korea's eastern port cities of Mukho and Samcheok around 100 minutes later, leading to leading to deaths and damaged vessels.
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The question is, how do you eliminate stress? Here are five steps to get the job done.
Step Three – Take better care of yourself. Get better sleep, exercise more and eat a nutritious and life sustaining diet. We talk about all three of these in subsequent chapters inside the Gold member area in Vol 3. of Mindmap to Riches however it's important to know that diet, sleep and exercise all help your body and mind better cope with stress so that even when you are feeling stressed, it doesn’t have the negative effects on your body and mind.
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The healthier you are the better you'll manage the stress you have and the happier and more productive you’ll be.
You don't have to live with stress and you certainly don't have to suffer the symptoms and conditions it causes. In addition to managing stress and striving for optimal mental health,[link widoczny dla zalogowanych], it’s important to know that diet, sleep and exercise all play a role in how your body and mind handle stress.
Overwhelmed
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Depressed
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Now taking a look at the negative thoughts in your life,[link widoczny dla zalogowanych], turn them around and make them positive affirmations.
For example if you're stressed by customer service responsibilities the fastest way to eliminate this stress is to outsource the task. If you're stressed by not having enough money to meet the bills, consider consulting an expert financial advisor or credit counselor. This may not eliminate the stress however it will give you more control over the situation which will go a long way toward reducing your stress.
Now we're not just talking about the costly effects of getting sick – and it is costly. Annually, illness costs US businesses more than 45 billion and that doesn't take into account your personal costs for medical expenses and time off of work. What may be more insidious are the effects of mental health on your business.
Some experts recommend posting your affirmations where you can see them, say for example your bathroom mirror, and then reciting them several times a day until you have them memorized and/or you're no longer feeling the negative emotions and can move onto cleaning or eliminating other negative effects on your life.
For example, if you're complaining about never having any energy, change it to say "I'm always awake, alert and alive." When you feel yourself starting to complain or think or say a negative comment, stop yourself and think or recite your affirmation.
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Step One – Recognize the cause of your stress. There are a few instances where you feel tremendously stressed – which of these triggers can be eliminated from your life?
Stress causes us to feel:
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2. Inhaling, shrug your shoulders up underneath your ears and then roll them back, squeezing the shoulder blades together.
4. Repeat the rotation several times each way.
3. Exhaling, slowly bend forward from the lower part of the pelvis, lengthening through the spine. Think of trying to make as much room between each vertebra as possible as the torso folds forward. Continue to pull upward on the arms and hands. Bring the torso in as close as comfortable to the legs, keeping them straight. There should be no strain on the back. If there is, release the stretch until it is gone, or slightly bend the knees. Relax your neck. Hold this position and breathe.
Headaches, stiff neck, tight shoulders, poor posture, shortness of breath, clenched teeth, fatigue. What do all these things have in common? They are all symptoms of stress and tension. How can we eliminate them? YOGA! YOGA! YOGA!
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3. Exhaling, rotate your shoulders forward turning your palms downward, keeping the arms parallel to the floor.
2. Inhaling, pull your shoulders down away from your ears as you raise your arms toward the ceiling, keeping your hands clasped.
The ARM ROTATIONS also improve flexibility in the shoulder joints and release tension in the neck, shoulders and upper back, while strengthening and toning these areas as well as the arms.
YOGA is for every body, mind and spirit. It does not differentiate between male or female, young or old, fit or inactive. It does not ask of you what you cannot give. Yoga, from the Sanskrit word YUG, means to join or unite. A union not only within our own mind,[link widoczny dla zalogowanych], body,[link widoczny dla zalogowanych], spirit, and breath, but with our surroundings and our universe. The word HATHA comes from the Sanskrit root HA meaning sun and THA meaning moon, equalizing and balancing our body.
ii) Turn your head to the right to bring the chin over the shoulder. Hold for a breath. Turn your head to the left to bring the chin over the other shoulder,[link widoczny dla zalogowanych]. Keep your chin level with the floor. Hold for a breath. Bring your head back to center;
The arm action in the CHEST EXPANDER strengthens the upper back while opening the chest for better breathing. Taking this posture into a forward bend stimulates the kidneys, liver and pancreas, stretches and strengthens the back,[link widoczny dla zalogowanych], arms and legs and increases flexibility in the spine. It removes fat from the abdomen and waist areas along with strengthening the surrounding muscles. The Chest Expander also improves digestion and circulation.
2. Inhaling, rotate your shoulders backward turning your palms upward. Keep the arms parallel to the floor.
5. Reverse roll, inhaling back and up, exhaling forward and down,[link widoczny dla zalogowanych], repeating as many times as you did in the first direction.
i) Lower your head, bringing the chin toward your chest. Hold for a breath. Raise your head bringing the chin up just slightly more than level with the floor. Do not take your head back too far. Hold for a breath. Bring your head back to center;
1. Sit in any comfortable position,[link widoczny dla zalogowanych], hands relaxed on knees, spine erect, shoulders relaxed and open.
The SHOULDER ROLLS help to limber the joints in the shoulders and release tension in the neck, shoulders and upper back.
1. Sit in any comfortable position or stand with your hands relaxed at the sides of your body.
2. Repeat each set of exercises slowly 3-10 times without moving your shoulders,[link widoczny dla zalogowanych].
1. Sit in any comfortable position or stand with your legs slightly parted. Stretch your arms out at right angles to the body, parallel to the ceiling, palms facing down.
iii) Lower your right ear toward the right shoulder. Hold for a breath. Bring your head to the other side so your left ear is over the left shoulder. Keep your nose pointing forward. Hold for a breath. Bring your head back to center,[link widoczny dla zalogowanych];
iv) Lower your chin to your chest. Hold for a breath. Slowly rotate your head in a circle in a clockwise direction. Then slowly rotate your head in a counter clockwise direction. Remember not to take the head backward too far. Breathe comfortably throughout the movement.
Combine the Complete Breath while doing the following tension relieving postures. The NECK SERIES also helps to relieve headaches and insomnia, as well as relaxing, stretching and strengthening the upper back,[link widoczny dla zalogowanych], neck and shoulders.
3. Exhaling, pull your shoulders down away from your ears and then roll them forward, squeezing them toward each other across the chest.
4. Repeat as many times as you want.
YOGA for STRESS
3. Keep your shoulders relaxed and your spine straight throughout the entire sequence.
1. Stand erect with your feet slightly parted, hands clasped behind your back, and arms straight.
4. Inhale,[link widoczny dla zalogowanych], then exhaling, bend your knees slightly and slowly roll up to a vertical position. Release your hands.
One of the benefits of HATHA YOGA is the elimination of tension and stress. These postures (asana) can be practiced anywhere, anytime. When practicing them remember to move slowly and never move beyond what is comfortable for you. You should NEVER feel pain. Pain is your body’s way of saying “STOP.” Remember to respect it. Do only what you are comfortable with. No one knows your body as well as you.
The COMPLETE YOGA BREATH is an excellent way to begin to reduce tension. It can be performed on its own or along with an asana. Sit comfortably with your shoulders relaxed and your chin level with the floor. Inhale through your nose letting your abdomen expand. Continue to inhale and expand your rib cage and then fill your chest. Begin to exhale by contracting your abdomen, then squeeze your ribs together and lastly, relax your chest. Continue to breathe in this fashion. Along with reducing stress,[link widoczny dla zalogowanych], the Complete Breath improves the quantity and quality of oxygen that enters your body. It helps to combat shortness of breath, calm the nervous system and the mind, and improves digestion. It increases our pain threshold, so those with chronic or acute pain benefit greatly.
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