Professor Pete Alexander

A seasoned professional with over 30 years of Sales and Marketing experience, Pete has battled the negative effects of stress head-on and has developed the LIGHTEN™ stress relief model that motivates his peers to take action and overcome their self-imposed barriers to success using clever yet simple tools and techniques.
A seasoned professional with over 30 years of Sales and Marketing experience, Pete has battled the negative effects of stress head-on and has developed the LIGHTEN™ stress relief model that motivates his peers to take action and overcome their self-imposed barriers to success using clever yet simple tools and techniques.
Stress Relief Tool – Drink More Water

Stress Relief Tool – Drink More Water

Considering that our bodies are mostly water, you need to be aware of the vital importance of hydration. Not everyone realizes that the health benefits of hydration extend to stress relief. Being even just a little dehydrated can increase our body’s levels of cortisol, the stress hormone, leading to feelings of anxiety, exhaustion, and overall irritability.1

To avoid getting dehydrated, calculate how much water your body needs at rest. That’s working at a desk, puttering around the house, reading, and doing all of the other things you do throughout the day. This is your bare minimum water requirement for what your body needs to function.

The simple equation for determining this is to divide your body weight in two and drink half your body weight in ounces (not literally half your weight). So, if you weigh 200 pounds, you would need 100 ounces of water per day if you’re not doing anything strenuous. If you’re working out or hiking at a high altitude or outdoors, you’re going to need to add to those 100 ounces.2

When I first found out about this equation, I had a very hard time drinking that much. However, I soon noticed that I felt better, and I started losing weight as I drank more and more water. The downside of course were more frequent stops at the bathroom, but that was an excuse for me to get up and move around during the day. I also found that adding a little Stevia natural sweetener helped make drinking water much easier for me, especially when I discovered different Stevia flavors from SweetLeaf.com.

 

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Guest Post – Be Happy And Have Less Stress By Cleaning Your Energy

Guest Post – Be Happy And Have Less Stress By Cleaning Your Energy

The Benefits of Cleaning your energy:

  • Be Happy and have less stress
  • Stop feeling drained, which can lead to ill heath.
  • Have more Vitality

For as long as I can remember I have been able to feel other people’s energy – I can feel what they are thinking and I have a very high sense of what is happening in their lives.

Why you need to clean your energy?

As you go about your life talking and interacting with people it is natural to exchange energy with them. Which can be a wonderful experience like when you are having a laugh or being intimate.  Or it can be horrible like when you are having an argument or when you do not like a person.

It is natural for us to have and ‘carry’ a lot of our families energy. This often leads us to believing, thinking, feeling and acting in ways that are not good for us or do not serve us.

If you have never cleaned your energy before, you can imagine how much of other people’s energy you have in your body and energy field.  It is just the same as if you had never cleaned your hands before!

Have fun doing this exercise.

If you have never worked with your energy before, do not worry this is a great first exercise as it is playful and fun.

The purpose of this exercise is to clean all your energy – the energy that is inside your body and the energy in your energy field – of any emotions, thoughts, beliefs that are not yours and those that do not serve you any longer.

When doing this exercise have a sense of mystery and wonder and an open sense of curiosity – be open to what happens. Know that you are safe as your unconscious mind and higher self are taking care of you – you will only release what you are ready to let go off and you will keep what you need, – so don’t worry.

In energy exercises we often use symbols to represent things, because we need to access the unconscious mind and the unconscious mind works using symbols and metaphors.

The symbols we will use in this exercise are:

  • A lake – because everyone uses water to cleanse themselves (please refer to the image above if you don’t have a lake in mind).
  • A magnet – most people remember the wonder they experienced when they first saw the power of a magnet.
  • A Golden Ball of Energy – the reason we use a Golden Ball is that golden energy is neutral.

It is OK if you see, feel, sense or imagine things leaving you and your energy returning to you – it all works.

Have fun and play.

Magnet in the Lake exercise.

  • Have fun with this exercise, pretend you are a five-year-old and this will be very simple to do.
  • Sit comfortably with your feet flat on the floor and arms and legs uncrossed.  Take 2 to 3 deep breaths and allow your muscles to relax.
  • Close your eyes and imagine a lake.  Make the image as vivid as possible, what are the surroundings like?  What color is the water?
  • Imagine that in the deepest part of the lake there is a powerful magnet.
  • Allow the magnet to gently draw out of you anything that you no longer need i.e. negative beliefs, old programming, emotions, limiting beliefs and other people’s energy.
  • Trust that your unconscious mind will only release what is not of benefit to you.
  • Whilst this is happening you may feel, see or hear things leaving you.
  • Remember to have fun – you can imagine cartoon characters pulling the negativity out of you.
  • If you do not sense anything, imagine that that you’re removing whatever is blocking you from releasing the negative energy.
  • If you still seem blocked remove what is blocking the block.
  • If you still feel stuck remove the block that’s blocking the block that’s blocking the block!
  • Now let the magnet do its work.
  • You may now like to scan your body from your feet up to your head, allowing the magnet to draw any residue energy left in your body into the lake.
  • You are in charge of the intensity of the magnet; you can turn it up or down; knowing that you can stop the magnet at any time you wish.
  • When you feel you are finished, dissolve the image of the magnet and lake.  Some people like to explode the image into tiny pieces that disappear into the air, while other people send their image deep into the earth.
  • When the image is gone, imagine a golden ball of positive energy hovering above you.
  • Imagine that the golden ball is growing and sparkling with positive healing energy.
  • Now allow the golden energy to enter your body and infuse every cell, filling up any gaps that are left from releasing into the lake with golden neutral energy.
  • Then allow the golden energy to heal your body.
  • Now allow the golden energy to enter your energy field, filling any gaps and healing you.
  • At the end of the exercise, relax for a while.

About The Author:

Fiona Maguire BSc (Hons) is an Intuitive Transformational Coach,  Author and creator of  “The Key to Awareness”™ process.  Fiona has a background working as an assistant Psychologist for the NHS and a Community Out Reach worker for Social Services.  As an Empath and a Highly Sensitive Person (HSP) herself she specialise in helping Empaths and HSP’s Break Out of feeling a victim of energy and being sensitive and embrace their sensitivity as the gift it is. She can be reached at RealEnergy4All.com.

 

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Stress Relief Tool – Be Mindful of Food on Business Trips

Stress Relief Tool – Be Mindful of Food on Business Trips

One of the perks I enjoy when I travel is the variety of food options in the various cities I visit. However, that used to come with an unexpected cost that I couldn’t expense to my company. I noticed that my waistline had often expanded by the time I got back from any trip that lasted more than a couple days. I realized that I had to be mindful of what I was eating while on business, especially after my emergency room/intensive care unit visit, and I suggest you do the same to limit unnecessary stress on your body.

First, you simply need to be aware that business travel can predispose you to making poorer nutritional decisions. The steak with fries and a late-night cocktail at the hotel bar might seem justifiable as a reward for acing a long day of client meetings. But research finds that restaurant food contains more calories per serving, is higher in total fat and saturated fat per calorie, and contains less dietary fiber than meals prepared at home. Research also suggests that the higher calorie content of restaurant food is compounded by chronic stress, like that caused by frequent business travel, which is linked to preferences for even more high-calorie foods.1

A great way to be mindful of this is to carry a copy of the restaurant edition of Eat This Not That!2 that can help you make meal decisions when it isn’t obvious what the right choice is from the menu.

If you think twice about having that late evening heavy meal, your body will appreciate it.

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Guest Post – Stress Management In 7 Days

Guest Post – Stress Management In 7 Days

Stress is the response of the human body to overstrain and create negative emotions. During stress, the human body produces the hormone adrenaline, which makes you engage in feelings of fight, flight or freeze. Everyone needs small amounts of stress because it makes you think about solutions to problems and life without any stress would likely be boring. But on the other hand, if stress becomes too much to handle, the body weakens, loses strength and the mind loses its ability to solve problems.

It should be noted that severe stress affects health. Stress reduces immunity and is the cause of many diseases (cardiovascular, gastrointestinal, etc.). Therefore, you must be able to resist the stressful state and instead focus on a positive attitude.

Below is a program, which is based on the idea that stress can be controlled by knowing which personality traits provoke stress instability.

The program consists of 7 lessons. Some of them are diagnostic – . their goal is to identify personality traits that make a person unstable to stress. Part of these lessons discuss individual features of the human psyche, which either interfere with productive behavior in a stressful situation or help.

The first lesson is to define what stress is. Try an activity where you draw stress as you see it. Take a close look and analyze what emotions you experience. Where are they reflected in the body?

Pick up a story, a parable, a fairy tale with a described stress situation, stage it, share your emotions and then analyze what you have found.

The second lesson is to see what type of character you have. Write down at least 2 critical situations that caused you stress: exams, unexpected messages, or a difficult conversation would be common examples. It could also be an event, after or before which, you felt the tension, a change in behavior, appetite and/or sleep. Give that stress a character (if that’s easier). Specify emotions you felt, as well as their change throughout the situation.

The third lesson is for seeking potential and introspection. Write down at least 10 of your personal qualities in a column (the more, the better – it’s easier to continue working).

Divide them into three groups: like – dislike – neutral (+ \ – \ 0). Rewrite them in three columns, leaving a little space for the drawing of a symbol. Assign a symbol drawing to each quality – it need not be elaborate.

The fourth lesson is irritation. Create your own personal associative series with the word irritation. Choose those words and/or images that are associated with stressful situations. List as many as you can, and note down a description for why each irritates you.

The fifth lesson is about habits and stress. Analyze habitual and unproductive reactions to stress – list them out in one column, and in another column to the right list a productive and positive response.

The sixth lesson is about envy. Write down associative words, combinations of words, expressions to the concept of “envy.” Evaluate these positions in terms of: like / dislike / neutral (+ / – / 0). Choose a drawing or symbol for each concept. Return to the record of associations to the word “envy.” Pay attention to those marked with a minus sign. Relate them mentally to your stressful situations, noting agreement/disagreement (there was/was not). Note how often.

The seventh and final lesson is about capabilities. Write your capabilities (at least 10) in a column. Evaluate the productivity of your capabilities and application in life (2 columns, rating each capability/application as 1-5 with one being lowest and 5 being highest). Total the two columns for each capability/application and prioritize the highest rankings from the combined scores. Assign a picture symbol to each capability if desired. 

After completing these 7 lessons, you should find yourself less stressed and having much more insights that you can learn from.

About the author

Melisa Marzett is a freelance writer and a traveler who is writing currently for http://www.findwritingservice.com and enjoys her lifestyle very much. Due to it, she can gain experience and share what she knows with others through her writings.

References:

https://www.helpguide.org/articles/stress/quick-stress-relief.htm 

https://stress-well.com/2019/08/25/7-days-of-powerful-practical-immediate-stress-management-techniques-a-wrap-up/ 

https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1

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Stress Relief Tool – Singing

Stress Relief Tool – Singing

Do you have a favorite song? Similar to laughing, singing is a great remedy for anxiety because it increases blood flow and oxygen, which helps to release stress and restore balance. Great places to sing your favorite tunes include the shower and in the car. You can use your creativity and imagine yourself on stage performing to an adoring audience, and you won’t have to worry about stage fright!

Stuck in traffic? Put your favorite song on your stereo and sing to your heart’s content. Don’t worry about other drivers seeing you—just imagine they are your adoring audience. Not only will this help you pass the time, it will reduce your stress level as well.

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Stress Relief Tool – Take Care of Your Skin

Stress Relief Tool – Take Care of Your Skin

Have you ever noticed that your skin breaks out more when you’re stressed? Anxiety causes a chemical response that makes your skin more sensitive. Your body also produces more cortisol when stressed, which causes your sebaceous glands to produce more oil. More oil means oily skin that is prone to acne.

Taking an extra few minutes before you go to bed to wash your face and remove any facial products and makeup you’ve worn during the day will make a world of difference. If you’re prone to oily or dry skin, choose skin care products that are specifically designed for your skin type.1

Because your skin is your billboard to the outside world, it’s important not to neglect your skin-care routine, especially when you’re stressed and tired. Your skin will thank you for it.

 

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Stress Relief Tool – Clench Your Bottom

Stress Relief Tool – Clench Your Bottom

Yes, you read that right! This technique truly exists, and there is a full book that was written about this subject.1

The funny thing is that it seems to work for me. I incorporate it into my daily stretching routine, and I find that focusing on this activity in addition to my exercising actually provides a greater level of stress relief than stretching alone. The author says you can constrict your anus discreetly at any time … while commuting, in a meeting, or wherever convenient. Just remember to do it 100 times in one session.

So give constricting your anus a try. If nothing else, it will help you focus and, at best, it will decrease your stress.

 

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Stress Relief Tool – Chewing Gum

Stress Relief Tool – Chewing Gum

I’ve never been a fan of someone chewing gum at work, especially if they are chewing with their mouth wide open. There is something about hearing the crackling of the gum and spit that makes me want to put my headphones on. Maybe it’s because my ex-wife chewed gum loudly every time we met during our divorce proceedings. Hmmm…

Nevertheless, chewing gum has been clinically shown to help with stress relief in some instances. Study participants who chewed gum showed significantly better alertness and reduced state anxiety, stress, and salivary cortisol, which is your body’s main stress hormone that works with your brain to help your mood.1

Just be considerate to chew your gum quietly so that it doesn’t disturb others around you.

 

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Stress Relief Tool – Scream Into A Pillow

Stress Relief Tool – Scream Into A Pillow

When you are home and feeling particularly stressed, grab a large bed pillow, sit or lie down, and scream into it as loud as you can. Take a few deep breaths and repeat as necessary until you feel the tension removed from your body.

Screaming increases blood flow and oxygen to help your body fend off stress. Best of all, your pillow won’t scream back.

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Stress Relief Tool – Shake It Off

Stress Relief Tool – Shake It Off

In some African and other cultures, shaking therapy is used for emotional healing. The literal- literally shaking symbolically wards shakes off your perceived emotional threat of fear, self-doubt, or worry. By doing a quick body shake, you can release the emotional attachments causing tension as you get blood rapidly flowing rapidly through your body.

Find a private area, (even a bathroom stall if you don’t have a conference room or office you can go into) and channel your favorite music performer, or do your best dance move, or mimic a wet dog coming out of the water. Start to shake, twist, or whatever you can do to get your whole body moving for about 30 seconds. Take a deep breath and go on with your day.

As a bonus, you might end up laughing as you shake, boosting your mood and further reducing your stress.

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