If you are looking for 23 Stress Management Techniques that Outline How to Manage Stress in 2020 (Most Are Immediately Actionable), read on.
Here you are going to find 23 different Stress Management Techniques that can help you to Manage Stress in 2020. The best part is that most of these are immediately actionable. Let’s get started.
There is no need to read this in one go!
This is a long and very thorough detailed article as I wanted to present different options to you to help. Most of these approaches or techniques are actually quite easy to do once you are aware of them. Some approaches or techniques may resonate more with you than others.
This is normal and is to be expected.
Before you continue reading, I do not want you to feel overwhelmed or stressed, thinking that you have to read this in one go. You do not. I recommend that you bookmark this page. In some internet browsers, this is achieved by pressing Control and D at the same time. 🙂
That way you might read a stress management technique a day and start doing or continuing or resuming the techniques that resonate with you the most. 🙂 🙂
If you want to manage stress, experience less stress and enjoy life more, this article is for you. In this article, I reveal 10 effective ways in managing stress and 23 different stress management techniques that just work great today. Skip the Table of Contents or Skip to Stress Management Technique #1
1. My Number 1 Recommendation on Stress Management
My number 1 recommendation on stress management is to read this article. Make notes if you have to especially the techniques that appeal to you. Some of the techniques are better than others. You might find yourself using a mixture of these techniques (and other techniques that you know about) over time. That is to be expected.
Although a lot of different information is provided here, you may already know about this information but had forgotten about it. My hope is that this information will act as a refresher for that forgotten information and that you get additional value from reading this information.
If you experience stress or anxiety, my hope is that this information will provide you with additional options/techniques that help you to manage your stress or anxiety to empower you to enjoy life more.
I am a real person who experiences stress and anxiety. I do not claim to know everything about stress or anxiety, far from it. I talk about various options/techniques which either I have found helpful or which I believe may be helpful to people who experience stress or anxiety.
1.1 A bit of Background
Hi there, I am David. I am the founder and owner of this website. I developed this article over time so that I could help people manage their stress. Like a lot of people, I also experience stress and I also experience anxiety.
Over a period of time, I have learned a lot about stress and anxiety from the common person’s viewpoint. I do not claim to be a stress management expert. I have come across different methods, techniques and ideas on how to manage stress. Some good, some okay and some crap. So I thought I would share with you what I have learned. Hopefully you will get useful ideas here to help you manage stress.
Stress is a part of modern living. There are different types of stress. Here I am talking about emotional stress. Emotional stress can bring about physical problems as well. It is important for you to keep your stress levels as low as possible, and only for your stress levels to raise should it be necessary.
It is also important to understand that different people experience stress in different ways. What stresses one person out may not even register with another person. Stress may also affect people at different phases of their lives in different ways. Different factors may also be present. A number of smallish problems with terrible timing can make for stressful situations, whereas those same smallish problems at another time wouldn’t be so stressful.
1.2 Fight, freeze or fright
You might have heard of the “fight, freeze or fright” response and that this is driven by your amygdala. This is the “stress box” component of your brain. As soon as the “stress box” detects trouble, it goes on “high alert” and instructs your brain to prepare for “trouble”. The issue is that your “stress box” can keep you in this high state of alertness for some time, when the trouble is relatively speaking, minor. This “stress box” served us humans very well when we noticed that a tiger might enjoy us for his dinner. It also serves us well today when we notice a bus heading straight for us, and gives us the added resources to get out of the way of the bus as quickly as possible.
1.3 Breathing fast and shallow when stressed
When we are stressed, we sometimes breathe fast and shallow. This is to give us much-needed resources for the “fight, freeze or fright” response. By breathing fast and shallow, it can make it harder for our brains to become relaxed. The brain may see the breathing fast and shallow thing and does not “believe” us when we say silently “relax, there is no issue here”. However, if you can breathe slower and deeper, it sees that and is more likely to at least believe “there is no issue here”.
1.4 Meditation is a stress management technique that usually has a breathing slow and deep component
One usual component of meditation is breathing in a more relaxed and deep manner. A lot of the guided meditation sessions I have done include instructions on breathing at the start of the meditation process. This is to help with the relaxation process and this also helps to reduce stress as well. By doing different guided meditation sessions for stress, you will find that you resonate with some of them more than others for your own personal reasons. This is the main reason why meditation is included in so much detail in this article. It is so useful.
1.5 Effects Of Stress On The Body
I came across this great infographic showing nine areas of the human body affected by stress which shows the effects of stress on the body:
This infographic shows why stress management is so important.
1.6 Effective Ways to Manage Stress
I want to talk about effective ways to manage stress. I do not like a lot of theory and little or no practical stuff. I much prefer to learn about a technique quickly and put that technique into use straight away to see if it helps.
Some ideas like meditation require a regular time commitment and it may take some time to see the benefits of that. I recommend very strongly that you give meditation a decent chance.
There are a number of different meditation techniques. I have learned about and practiced a few of them, some I like and some I do not like as much and some I find quite hard to do.
If I had learned the meditation techniques that I find hard or the ones I do not like first, and then stopped doing meditation, I would have lost out in the long run. The meditation techniques that I like are helping me a lot. For me this is a time commitment every day ranging from 3 minutes to just over an hour most days, depending on what else is on.
Some techniques will naturally fall by the wayside and others will be kept. Some techniques require a regular time element and it is not always possible to spend as much time om those techniques due to other life commitments.
For instance, meditation is a great effective way to manage stress. There are many different meditation techniques out there, and you could spend anywhere from 3 minutes daily doing meditation to hours daily.
Building a 3 minute daily meditation practice is way more achievable than a meditation daily practice of hours. However doing it every day for a short period daily is more effective than doing longer periods most days or so the meditation people tell us.
2. 10 Effective High-Level Ideas To Manage Stress
- Slowing down – Do not be rushing all the time
- Keeping Calm – Techniques to help you in the heat of things
- Positive Mind-Set/Changing Your Mind – Reframing situations so that you manage stress
- Taking It Easy – So that you are ready for the more serious stuff
- Unplugging – Removing yourself so that you are not available online 24/7
- Enjoying Life/Having Fun – Enjoying fun activities is a great way to reduce stress for sure
- Breathing/Sleeping – Letting out a loud sigh when breathing out signals to your body to relax and getting the correct amounts of high quality sleep is a major preventive activity
- Relaxing – Practicing relaxation techniques is another great way to manage stress
- Outside Activities – Going for a decent walk on a regular basis in a natural safe and secure environment
- Meditation – Building a meditation practice has many long term benefits including stress relief
As you can see from the above list, a number of effective stress management techniques are free. You just need to add them to your daily routine. Easier said than done in real life.
I continue below with more ideas and approaches on 23 top stress management techniques that just work great today. I hope that you find value with this information.
3. 23 Different Stress Management Techniques
I have a keen interest in learning how to manage stress or anxiety. I am fiercely interested in any practical effective stress management techniques. Over time I have picked up a number of mostly simple practical effective stress management techniques which you may also find helpful. If so, that is great. 🙂
If you are looking for 23 Different Stress Management Techniques That Work Great Today (Most Are Immediately Actionable), than you are in the right place.
These stress management techniques are not in any particular order and there may be some duplication as not all of these are clearly separated from each other.
Another thing to keep in mind is that not all of these techniques are equal. Some of the best stress management techniques in my opinion, are the ones that are extremely easy and simple to actually do, once you are aware of them and give yourself the time to do them.
A lot of these stress management techniques may also be considered as anxiety techniques as well. A good percentage of them may be considered as good general life techniques as well. So the potential benefits are spread into a number of potential areas of your life which is also good.
I discuss each of these stress management techniques below. Enjoy!
3.1 A Useful Stress Management Technique
You might wonder why I selected the image above. This is an image of a person walking along a wide long sandy beach that just goes on and on. There is the vast blue sea on that person’s left side with a wonderful blue sky with beautiful mountains on that person’s right hand side.
The reason is simple: That type of image with its various colors can help to manage stress and to relax. Blue is a color that is known to help manage stress. The vastness of the blue ocean and the vast sandy beach and the vast clear blue sky all help.
A useful stress management technique follows:
If you are in a place where it is safe and secure to close your eyes, I invite you to close your eyes and to bring to your mind a similar image you have seen somewhere. This could be from real life or from a magazine or from the television or from your mind. Just bring that image to your mind for some time.
Smile to yourself. Enjoy that image in your mind for a minute or two or for as long as you are comfortable to do it. Five minutes or ten minutes or whatever. You decide for how long, there is no rule.
When you do this, you will find that your stress goes down a bit and you relax a bit. This helps a bit to help you to manage stress.
If you enjoyed this and I believe most people do, I suggest if you can and if you want to, to do it for a few minutes a few times every day if possible. If you miss any sessions, don’t worry about it. This all helps the feel good chemicals in your brain which in turn helps you.
Just before going to sleep at bedtime might be a time that might work for you.
3.2 Breathing Slowly is a Great Stress Management Technique
Breathing slowly and deeply for a few minutes a few times every day is a great stress management technique. Doing this by design and very much on purpose helps.
This is as concise as I can be. However please know and understand that if you do this yourself on a regular basis a few times every day, you should begin to feel the benefits of this. 🙂
3.3 Here’s A Possible Great Stress Management Technique
A reader of this article mentioned in the comments area of this article the following:-
Here’s something I do that always makes me feel better. It could be a great stress management technique!
Pop bubble wrap.
I pop bubble wrap every time I get bubble wrap. Not sure why but it always makes me feel better.
I wonder are you smiling to yourself as you read this one. I hope so. 🙂
3.4 Use the word “prefer” instead of “must” in your silent thinking to yourself
The concept is to think in a slightly different way. Often, people say to themselves, “I must do x”. This in turn is making a demand of you that you think must be met, no matter what. This in turn is putting unnecessary pressure on yourself. By changing the words used silently in your thinking to “I prefer to do x”, it removes the demand and part of your thinking becomes “if x is not done, no big deal” and this approach can work. Using this “different switch” can help.
From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?
3.5 Ask Yourself “Will this be important in 5 years time?”
This is one particular concept that I personally find useful. This was something I was aware off, however was not aware that it could be used as a stress management technique. Once I became aware that it could be used as a stress management technique, I have used it on a number of occasions and find that it is effective. Hopefully you will too.
A quote from Catherine Pulsifer
“When you find yourself stressed, ask yourself one question: Will this matter in 5 years from now? If yes, then do something about the situation. If no, then let it go.” by Catherine Pulsifer
I find that the concept behind this quote is mind-blowing. If something or someone is annoying you in such a way that you are becoming stressed, than just simply say to yourself something like the above question, for example “Is this really important, 5 years from you?” Quite often, if not always, you will find that the answer is “No”. When you do, see what happens to your stress levels. I find that they drop down a lot. Hopefully you will too.
Of course, if the answer is “Yes”, then like Catherine Pulsifer suggests, “then do something about the situation.”
This is a very simple and effective technique to manage your stress levels. Realising that this great helpful technique can be used as a method to manage stress and reduce stress is very useful on a practical level.
You might like me, have been aware of this concept however just didn’t put it into use. Once you are aware of it very deliberately and very intentionally, you may find that you start to use this concept very much on purpose, and in the process, it may also help your stress levels go down.
Asking yourself “Will this be important in 5 years time?” in your silent thinking to yourself can be a very useful question to ask. If you remember to do this whenever you are feeling stressed or anxious, you may find that it helps you more often than not, and that is why it is such a great approach.
The technique is that whenever you are feeling stressed or anxious is to ask yourself silently the question “Will this be important in 5 years time?”
Many times when you ask yourself this great question the answer is No. If so, silently say to yourself “Oh, this is not important. Moving on” and move on.
If the answer is Yes, determine what you can do about this right now. You might need to give yourself some time, so deciding to think more about this when you have some time might be a good approach. Decide to allot some time to look at this in more detail and actually do this at the assigned date and time is a great idea.
From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?
You know now that when you get into a stressful or anxious situation, that asking yourself silently the “Will this be important in 5 years time?” question may reduce the stress or the anxiety. If so, great.
This is a very simple and effective technique. You might like me, have been aware of this concept however just didn’t put it into use in this way. Once you are aware of it very deliberately and very intentionally, you may find that you start to use this concept very much on purpose, and in the process, it may also help your stress levels or anxiety levels go down.
An interesting variation of this, is that instead of using a 5 year period is to use a 1 year period. So the variation is that instead of asking yourself silently “Will this be important in 5 years time?”, you ask yourself silently “Will this be important in 1 years time?”
I do think that the longer time period is better. I find it way quicker to dismiss something as not important if I silently say to myself “Will this be important in 5 years time?”. When I change this to a year away, I find myself taking longer to dismiss it as not important.
My take is simple, whatever time period works for you. If you do not have a preference, I think you should like me, opt for 5 years.
From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?
3.6 Interrupt A Thought Process
This technique is to interrupt an internal thought process when it goes astray. The more technical term is to interrupt the CBT Cycle. In a nutshell, the technique is to understand the CBT Cycle and how it works.
CBT is short for Cognitive Behavioural Therapy. It shows that our thoughts influence our feelings which in turn affects our behaviour, and the cycle continues.
Knowing this, to interrupt the CBT cycle with positive affirmations helps to reduce the stress or anxious levels.
For instance a “bad” CBT cycle might look like this: The thought is “I’m unwell” which could lead to an “anxious” feeling which could lead to a “go into myself” behaviour and so the CBT cycle continues in a downward direction
A “good” cycle might look like this: The thought is “I’m doing OK” which could lead to an “upbeat” feeling which could lead to “making choices” behaviour and so the CBT cycle continues in an upward direction which is good for reducing stress or anxiety. This is good for life in general.
One good practice when you have some time is to repeat silently to yourself positive affirmations that are applicable in your case and that can help create good feelings. I find repeating silently to myself one or two or three positive affirmations is helpful. Examples include “I’m doing OK”, “I’m doing fine” and “I have things to work on”.
Repeating them silently to yourself in a safe secure place where you do not need to be 100% focused on another activity and you do not need to be 100% alert is a good idea. Therefore, do not do this when driving a car or operating machinery or anything similar. A great place to do this is your bedroom.
It is important to realise that “not great thoughts” can come and go. This is normal. The trick is to acknowledge them and go back to what you were doing before hand. I know that this is easier said than done.
It is also important to realise that if emotions are involved here that it is extremely important for them to be processed properly. Ignoring “bad” emotions is not recommended. It may be ok to ignore “bad” emotions in the short term, however do not allow them to “stay” without “processing” them properly. I discuss this in more detail in another of my articles at this website.
Also do not personalise the emotion. For example, do not think silently “I am anxious” however to think silently “ah, there is that anxious feeling”. And then to focus your attention back to what you were doing. This concept is also used in meditation, which is another great technique.
If you find that repeating silently certain affirmations makes you feel worst instead of better, that may be a hint for you to revise that affirmation or at least to drop it for the moment. You need to be kind to yourself.
Make sure that the affirmation does not have a “must” in it, but rather a “prefer”. For example, saying “I must be well” to yourself when you and your body know that this is not realistic puts more pressure on yourself. Instead saying “I prefer to be well” is a better affirmation in this case, in my opinion.
You might have noticed that this point, using the word “prefer” instead of “must” was already discussed above.
Another option is to use the word “choose”. For example “I choose to be well”. There is no hard and fast rule. Just see which one resonates with you the most and which one makes more sense to you. You might find yourself using both. That is ok, as there is no hard and fast rule.
From personal experience, I can say that this technique helps on occasions. Why not give it a go and see if it helps for you?
3.7 Do Regular Daily Brisk Walks (if possible)
This technique is to do regular daily brisk walks (if possible), ideally in the countryside. The actual physical movement of walking is one of the things that is good for you here. And if the walk happens in the countryside where there is a lot of nature and a lot of green that is also good for you.
The technique is that walking briskly on a daily basis for between 20 minutes and 60 minutes, ideally in the countryside has a number of health related benefits, including reducing stress and uplifting mood.
The effect is cumulative, although regular daily walking is encouraged when possible. Of course, if the weather is not great, it may be smarter not to go for the walk. In this case, read a book that you enjoy reading. And of course, if you are not fit enough to walk, it would be smarter not to go for the walk. Maybe, in that case, read a book.
From personal experience, I can say that this technique does work. Why not give it a go and see if it works for you?
I read somewhere that for each ten minutes of brisk walking you do, that can help to keep you in an “upbeat mood” for two hours. So a 40 minute brisk walk would help to keep your mood up for eight hours.
Going for daily brisk walks is a good idea as long as the conditions are suitable. Conditions include being up for it, both physically and mentally as well as the environmental conditions (for example, physical location, weather, suitable clothing, etc).
3.7.1 Walking For Stress Reduction – Improve Health And Well-Being
Regardless of who you are, chances are that stress is in your life. Your stress levels may be low or high or somewhere in between, depending on numerous factors. Anyway, you need an easy and reliable way of bringing your stress levels down, you need an easy and reliable way of keeping them down. If you want to reduce your stress levels or keep them down, going for a brisk walk in a park or in the countryside or anywhere safe can do wonders for you. I am going to walk you through why walking for stress reduction can help you to improve your health and well being.
Ideally going for a brisk 20 to 30 minute walk each day in a park or in the countryside will do wonders for you. If you can manage to walk on a regular basis for 60 minutes each day, there are other positive health related side benefits. This effect is cumulative, although regular daily walking is encouraged when possible. Of course, if the weather is not great, it may be smarter not to go for the walk. In this case, read a book that you enjoy reading.
If possible and if you are well enough, aim to get doing some brisk walking every day. Clearly, if you have something like the common cold or the flu or something worst, you probably should not be taking brisk walks and may need professional medical attention. Ensure that you wear sensible and appropriate clothing for the physical environments you are walking in. Ensure that you wear visible clothes, so that you are seen by others. This is especially important when visually is not great and other people may not see you clearly. Cyclists have been known to ride into people that they did not see in time, so take the necessary precautions.
I am going to break this down into four main reasons why walking is so useful in the fight against stress. The first point is that walking is good for health reasons. Here I focus on two main areas that are stress related. The second main point is that ‘breaking a sweat’ when brisk walking out in the sunshine is a natural way to get serotonin. Serotonin is a chemical in the brain that affects well being. Having a good sense of well being is a great way to manage stress. Then we are going to talk around the extra benefits of walking in natural surroundings. Then the last thing we are going to talk around is the idea that walking and ‘unplugging’ can be done together as an additional layer of stress management.
3.7.2 Walking is good for health reasons
There are a few different types of walking. One is just being outside and walking along slowly, the main idea is that being outside in the fresh air is good for you. This is what I call a ‘non-brisk’ walk, where there is much stopping, and having a good look around you. This is good for you. Even better for you if you are up for it is to take a brisk walk of 10 minutes or more.
My understanding is that for every “10 minutes of brisk walking” you do, that helps to keep your mood up for “2 hours”, which very clearly means that as far as I was concerned that “30 minutes of brisk walking” would help to keep your mood up for “6 hours”.
For instance, 15 minutes of daily brisk walking can help to uplift your mind. This is great as an aid to help you to fight stress, anxiety or depression. When your mood is more uplifted, life is usually better for you, and your body defenses are also better and therefore more capable of fighting off infections and the like.
If you do 40 minutes of walking now and again daily, this can help stress levels. This is partially because the production of the stress hormone, cortisol, is reduced.
Cortisol is produced in the ‘fight or flight or freeze’ stress response. In a nutshell, this is great if you meet a tiger and want to get away fast. Today, this stress response is ‘fired up’ too often and if there is too much cortisol in your system, it can interfere with your sleep and other activities.
This can arise if there is too much stress in your body for an extended period of time, like for example if you were looking after an elderly person for a long time without looking after yourself properly. The stress levels in this case, never really return to a normal low level, and they are elevated most of the time, and the person is “on sentry duty” all of the time, with little or no let-up.
3.7.3 Walking is a natural way to get serotonin
Serotonin is an important chemical in the brain. It also resides elsewhere in the human body however we are in this discussion mainly focused on serotonin in the brain. Having enough serotonin in the brain is important as it helps to maintain an upbeat mood. Having an upbeat mood is important as an aid to help fight off stress, anxiety and depression.
Breaking a sweat by taking a brisk walk is one way to increase serotonin production in the human body. If you can get a 30 minute a day brisk walk or more, that can help to increase your serotonin levels and in the process improve your stress levels, your mood levels and your sense of well being. Doing this will also produce other brain chemicals eg endorphins. This is all good news to help you to manage your stress levels.
If you can walk briskly when there is sunshine, this is a great way to maintain your serotonin on the high level. The brisk walk when you break into a sweat in the sunlight is a great way to increase serotonin. Serotonin helps you to manage your stress. Remember to get the serotonin, you have to break into a sweat.
3.7.4 Walking in natural surroundings helps to reduce stress levels
At least one study showed that study participants who walked in a natural leafy environment were happier afterwards than the study participants who walked near heavy traffic for the same amount of time. Another study showed that walking in a green environment where there is grass, and trees and fallen leaves is better for well being than walking in a town near motorised traffic.
So if you can and if it clearly safe to, try to walk more often in areas that are more leafy, where there is grass, trees and fallen leaves on the ground. Just don’t slip on the fallen leaves though. 🙂
3.7.5 Walking can be an ‘unplugging experience’ if you switch your smartphone off
In this world of ours, it is important to be ‘off the grid’ from time to time so that you get a chance to ‘unplug’ and to unwind. Enjoying your “me only time” is a way to unwind and to relax. Walking briskly is a physical activity and if you are focused on the actual walking experience, it can help you to forget for a short period the problems and issues of the day.
Rather than switching the smart phone off, consider putting the smart phone into silent mode. That way, when you ‘re-plug’ yourself back in, you can catch up on any important missing calls. I have ex-work colleagues who if they are using a company smart phone, that once they are ‘off-duty’ the smart phone is turned off. I agree 100% with this approach, unless of course, you are legally obligated to be contactable when you have the company smart phone.
3.7.6 Going for walks: Make It One of Your “Daily” Activities (when it makes sense)
As you can see, going for regular daily brisk walks has so many benefits that it makes a lot of sense to do as often as practical. You may need to think outside of the box in order to make it a daily activity in your life.
You might opt to add walking to a local shop to buy some bits and pieces instead of driving there and back. If the local shop is a short walk away, it may even be quicker to walk there and back, rather than driving there, finding a place to park, do the shop, and drive back.
You might opt to use public transport to get around, in which case, you will most likely walk as well during those trips.
You might decide during your lunch break, to walk to a local shop to buy a sandwich, then walk to a local park to enjoy your sandwich, eat your sandwich and then walk back to your work place.
As far as I am concerned, anyone that wants to add walking to their daily life can add it to their daily life, assuming of course that they are well enough.
It does of course require some creative thinking. As the benefits of walking are so important, it is important to add walking to your schedule and made it a regular occurrence. If you walk in a brisk manner for over 20 to 30 minutes every day for a few months, you will see the benefits for yourself, and you will then continue the habit.
Enjoy your walks.
Managing Stress by Walking in Nature is a great idea
A great tool to have in your stress management toolkit is the concept of enjoying a walk walking in nature. I have assumed of course, that you are capable of enjoying a walk. If you are in any doubt, you should consult with your doctor.
I have also assumed of course, that you are going to enjoy your walk at a time and place where conditions are not dangerous to your health. For example, you are not going to go for your walk when the weather is not ideal. And if you go in the evening, that you remember to wear clothing that makes you seen by other people.
You don’t want to get run over by a cyclist because he did not see you because you were wearing dark clothing in a dark evening. You get my meaning. 🙂
Health Benefits Of Walking In Nature Includes Managing Stress
Walking in nature is a great habit to do on a daily basis if possible to help you to manage and reduce your stress. Walking in nature has loads of benefits and is easy enough to do.
A very simple and effective managing stress tool
Walking in nature where there is grass, trees, leaves, rivers, lakes and non dangerous wildlife can be of great benefit. I have found that walking in a parkland is more enjoyable and I can walk for longer periods of time than walking outside of nature, for example, on a footpath beside a road. The scenery is more varied and helps to keep the mind occupied on what is actually happening right now, which guess what, means that I am not thinking about what is stressing me.
Walking can be a great unplugging experience
Walking, especially with your smart phone powered off or in silent mode away from the distractions of modern life, especially cars and lorries, is a great way to unplug yourself.
What Hippocrates said about walking many years ago
Walking is man’s best medicine. ― Hippocrates
20 Health Benefits Of Walking In Nature
Number 15 is the one we are really interested in here. 🙂
All the other benefits are bonuses. 🙂
This may be enough to help you decide to walk on a regular basis, and ideally if possible and if applicable to help you be motivated enough to aim to walk for 60 minutes a day. 🙂
I have assumed of course, that you are capable of enjoying a walk. If you are in any doubt, you should consult with your doctor.
I would suggest that you work up slowly to about 60 minutes a day over time, and if for some reason you miss a day or two, not to stress out about it.
Enjoy your walks. 🙂
Begin your walking adventures as soon as possible
I am lucky enough and grateful that I am living within a short driving distance of an old country house with extensive parklands around it, that is open most days to the public, that is great for walking.
The grass, trees, leaves, river, lake and non dangerous wildlife make this environment great. There are many different routes to take when walking. I find that I now know how long various routes take me and decide on the spot which routes to take.
I usually make the decision for how long the walk will be when driving there. I have worked out for me, what are great walks, ranging from 20 minutes, to 30 minutes, to 40 minutes, to 50 minutes, to 60 minutes. I would suggest you research some local places and begin your walking adventures as soon as possible.
Enjoy your walks. 🙂
Check that walking is a good idea for you
I want you to be very sure that walking is a good idea for you.
You should consider the following items along with any additional items you or your medical team consider applicable for you.
- Your doctor is ok with you walking.
- The weather is ok to walk in.
- The walking environment is safe to walk in.
- The walking environment is safe and secure.
- You are well enough to walk.
- You are fit enough to walk.
- You take sensible precautions for your walk.
- You walk for an sensible amount of time taking sensible breaks if and when required.
- You wear bright clothes so that you can be seen by other people (especially people operating heavy machinery)
- If it is getting dark, you have and use a working torch so that you can see where you are going and to allow other people to see you.
- You are not going for a walk in a storm.
- You are not going for a walk if you are physically ill or physically unable to.
- And so on and so forth. You add applicable items to this list where necessary.
Walking has over 20 health related benefits, but if you are not healthy enough to walk, you may damage yourself or if you walk in bad weather it may bring on health related issues, so you need to be sensible. Walk and its over 20 health related benefits are related to the amount of walking, the type of walking and for how long the walk is. I prefer to walk each day, however if it is stormy, I would give it a miss and not worry about it.
If you are healthy enough, fit enough and have not walked in a while, I would suggest that you gradually increase your walking time gradually over time until you are walking for your target length of time. And that your target length of time takes into account your fitness and your health considerations along with other sensible considerations (no sense going for a walk in a storm, no sense going for a walk if you are physically ill), which you should discuss with your health care team. (Check that walking is a good idea for you.)
If you miss a walking session, let it go, and resume your walking practice whenever you are ready to resume and assuming that the conditions are right. Your doctor is ok with you walking, the weather is ok to walk in, the environment is safe to walk in and so on and so forth. (Check that walking is a good idea for you.)
3.8 Remind Your Body To Relax
This technique is to tell your body to relax. This uses a very simple process so you should be able to do this. The trick then is to remember to do it a few times every day. By so doing, you help yourself to ‘recharge’ which is always good.
The technique is to use a very simple technique, and is to let out a loud sigh. When you are alone, if you let out a loud sigh when breathing out that signals to your body to relax. You breathe in through your nose, and you breathe out through your mouth. When breathing out, let out a loud sigh. If you do this, 3 to 5 times, hopefully you will feel your body starting to relax. Doing this for 3 to 5 times, will take you about a minute, depending on your pace. You do this at your own pace.
Do the breathing in and out at a pace that is comfortable for you. Doing this for 3 – 5 minutes can be effective and if you can do this at least once very day, you will see for yourself if this is one that works for you.
There are two main ways to do this. You can simply count your breaths up to a number determined by you at the start, no more than 3 to 5 times. Or use a “timer countdown” function on a smartphone, timed for a minute or so.
Be careful if you do this for too long, you will feel sleepy. A lot of meditation sessions will do this for a minute or so at the start of the session and then revert the breathing process back to its normal pattern before continuing on with the meditation session.
If you are in company, you can do this without letting out the loud sigh. In which case, you let out a silent sigh while imagining letting out a loud sigh. Just be careful, that you do not let out a loud sigh, otherwise people will wonder what is going on. 🙂
And of course, you do this technique when it is safe to do so.
3.9 Meditate Regularly
Every time I hear about meditation and stress, I am reminded that meditation is a great way to reduce stress. It is a brilliant technique that has so many benefits. It can be used in stress management. It can be used to relieve stress and anxiety.
It is a wonder that more people are not actually doing it on a regular basis. Knowing how to meditate and actually practicing meditation on a daily basis is key, even if only for a minute or so. There are a number of different meditation techniques out there. Some people would learn one or two. They may not like these one or two different meditation techniques and so do not practice meditation. As a result, they do not get the benefits of meditation.
Also different meditation techniques are more effective at relieving stress and anxiety to different levels for different people, so knowing more of them and how effective you find them is important.
As there are loads of different techniques out there that are used in meditation, the problem becomes how can I learn in an effective and efficient manner a number of these techniques which I can use now?
I do not want to invest or waste time reading books that are full of theory and do not explain how to put such a such technique into use now. No doubt you are the same. For this reason, I recommend that you look at the Insight Timer App as that allows you to learn and do meditation using your smartphone. I discuss this app in more detail later.
3.9.1 What is meditation?
Meditation is a life skill that you can learn relatively quickly and start doing. By starting doing, you can develop a daily meditation practice that does not really take up too much time, you can start with 2 minutes a day and built it up at your pace and if you want to.
One benefit that people who practice meditation on a regular daily basis is that meditation can help with stress management, which as you know, is the main topic of this website. In this case, learning how to meditate to relieve stress and/or anxiety is one of the main reasons to take up meditation.
3.9.2 Who would benefit by doing meditation?
In my personal opinion, nearly every single person on the planet, if not everyone. Meditation allows people to take some time out for themselves which allows them to recuperate or to recharge themselves.
3.9.3 Why do meditation?
Meditation offers a lot of potential benefits. Meditation can be used to help relieve stress. Meditation can be used to help relieve anxiety.
The main reasons why I do meditation every day, is to reduce stress and to reduce anxiety. The other benefits are the bonus benefits for me, so I think that it is time well spent.
3.9.4 Six tips to creating a regular meditation habit
Here are those six tips to create a strong meditation practice.
184.108.40.206 Tip One to create a regular meditation habit
One, starting small is a great tip. It is way easier to find a 3 minute gap daily than a 20 minute gap daily to do your meditation especially in the beginning when you are adding this new habit to your otherwise already busy schedule.
My understanding that I learned from different meditation teachers is that it is better for you to do meditation every single day for 3 minutes each day than to do meditation for say 3 days a week for 10 minutes for each of those occasions making it a total of 30 minutes per week. This being 9 minutes more per week than the daily 3 minute approach.
The 3 minute daily session every day acts as a brake on your busy daily schedule which acts as a break which helps your overall wellbeing.
220.127.116.11 Tip Two to create a regular meditation habit
Two, recommitting is a great tip. This is where at the end of every session, plan to do meditation the next day.
18.104.22.168 Tip Three to create a regular meditation habit
Three, adapting the mantra “Never zero” is a great tip. This is where you plan to do meditation every day no matter what.
You do not need to do a formal meditation session. Practicing Loving-Kindness meditation with your eyes open when waiting in a queue counts. Practicing Loving-Kindness meditation just before falling asleep counts. Think outside the box for how and when you do informal meditation. You will be surprised how and when you could do informal meditation.
I have found that weekend days I usually practice later in the day then for a weekday. However, that is me. Because of the never zero guideline, I now practice meditation every single day, there are no exceptions. Some days, it may only be for a minute or two or three.
22.214.171.124 Tip Four to create a regular meditation habit
Four, having no expectations is a great tip. Nothing kills motivation quicker than unmet expectations.
Although you should start to benefit from meditation after doing it every day for a few weeks, know that most of the benefits from meditation come only after months or years of daily practice.
I understand that some guided Loving-Kindness Meditation sessions that include yourself, a loved one, a “neural person”, someone you have challenges with, a local community to you, all beings on the planet and everyone are pretty good. And some say, you can start to benefit from even one meditation session. I prefer to take the long view and expect to get the benefits of meditation over the long term. The Insight Timer App has a number of guided Loving-Kindness Meditation sessions.
So letting go of expectations sounds like a smart strategy. In any case, I enjoy my meditation time.
126.96.36.199 Tip Five to create a regular meditation habit
Five, being prepared is a great tip. As we are all human beings, there will be occasions when we all feel tired, busy, or “not in the mood”. The best approach here is to realise that this is a human thing, so just accept it. Be mentally prepared to meet those challenges with the “never zero” idea, and do the practice no matter what. Just do it.
At this stage, if I am really busy, I have a 3 minute meditation session sometime during the day. I can always get at least one 3 minute meditation session in during those type of days.
If I don’t get a single 3 minute meditation session in, I can do informal Loving-Kindness meditation with my eyes open when waiting in a queue. As a final fall back, I can do informal Loving-Kindness meditation when about to fall asleep at the end of that busy day. I tend to do this anyway, even if I did a number of meditation sessions, formal and informal as I find that it helps me to fall asleep.
188.8.131.52 Tip Six to create a regular meditation habit
Six, having a joyful attitude is a great tip. The main idea is not to view having to do your meditation every day as a task. Feel joy that you have this time to recharge yourself and help your overall wellbeing.
May you find these six tips helpful in your meditation journey.
3.9.5 Learning how to meditate to reduce stress
One way to help reduce stress is to do meditation. Meditation itself is a huge topic. There are different meditation techniques out there. One author indicated that he experimented with over 80 different styles of meditation.
Now I assume that you would find it useful and of benefit to just do a guided meditation for stress relief by listening to applicable audios via an online App. For this reason, I think that one great idea is to do free guided meditation for stress relief in the comfort of your own home or wherever you find useful and where you are connected to the online world.
3.9.6 Free Guided Meditation For Stress
I found a really great free guided meditation for stress app for your smartphone or your tablet is the very popular Insight Timer App. They have a very large collection of guided meditation sessions which you can access online within their App that are supplied by many meditation teachers. These guided meditation sessions cover a number of related topics, for example stress, anxiety and the like.
Access to the online meditation sessions is free via the Insight Timer App. There are additional completely optional features which attract charges, however access to the online meditation sessions is totally free via the App which the founders of the App have indicated will remain so for the foreseeable future.
Using free guided meditation for stress relief is a great way to learn about meditation initially. Meditation is potentially a life long skill with potentially a lot of life long benefits should you continue doing meditation every day for the rest of your life. If you do a few free guided meditation sessions, you may find yourself doing some techniques you learn in other areas of your life. This is a great “win win” type of situation, learning something that can be used in your life in different ways.
Of course, there are other meditation related Apps out there. However I have used and am using the Insight Timer App from my own personal experience. I just happen to find that it does the “trick” for me. It may also very well do the “trick” for you as well. 🙂 🙂 I also talk about Headspace as well, which I have also used. Both are good.
184.108.40.206 Meditation with Headspace
Doing meditation with Headspace to manage stress is a great idea. Meditation can help to manage stress. If you can follow videos you can use Headspace.
Here you are going to find out how Headspace can most likely help you to do meditation. Let’s get started.
220.127.116.11.1 Doing Meditation with Headspace to Manage Stress
Practicing meditation using the online Headspace service can help you to manage stress. This is because there is science behind the practice of meditation which the online Headspace service allows you to tap into. Doing meditation with Headspace is more of a “learning and doing thing” which means that if you log into your Headspace account and do it for a few days, you will see for yourself if it is for you.
18.104.22.168.2 Managing Stress With Headspace
Initially when you are starting off with Headspace, you do some starter packs in order to become familiar with how Headspace works. And during this process you will be practically learning, doing and meditating all at the same time. Headspace and meditation are a good combination especially in the early days of learning how to meditate.
22.214.171.124.3 Headspace Pack on Stress
The Headspace pack on Stress is a 30 day pack focussing on Stress. In this pack, like other packs at Headspace, Headspace provide guided meditation sessions online and they gradually introduce different ideas and techniques, which in this case, are designed for managing stress. So of you are suffering from stress, using Headspace to learn how to do meditation and to practice meditation on a regular basis is a great idea. If you can follow a video and follow instructions you can do the Headspace Pack on Stress. This combination of using Headspace and meditation can help.
126.96.36.199.4 Headspace Packs
Headspace have many different packs, not just the Headspace pack on Stress. Each Headspace pack is designed to help with specific feelings. Examples of other packs include anxiety, sleep, anger, change, self-esteem, happiness, acceptance, appreciation along with more. Some of these are 10 days long, others are 30 days long. The main idea is to work with a specific feeling for a period of time. Usually a Headspace 30 day pack consists of learning, doing and meditating a particular technique for 10 days, then another particular technique for the next 10 days and then another particular technique for the final 10 days of the course. The main idea is to work with specific feelings to help you in your life.
188.8.131.52.5 Headspace Singles
Headspace also have what they call singles. These are also each designed to help with specific feelings. These singles consist usually of one session going through that feeling. And of course stress is included in this list. Examples include stressed, burned out, feeling overwhelmed, flustered along with more, and so on. As you can see, some of these are particular cases that may be associated with stress.
184.108.40.206.6 Headspace Everyday
Headspace also have what they call everyday sessions. This is a session focussing on something different everyday. These change daily and you can only access today’s session today. You can decide ‘on the spot’ if you are going to do today’s one today. No worries if you do or if you do not.
220.127.116.11.7 Headspace Meditation Sessions
Learning and doing meditation is a great life skill to acquire and do. Headspace sessions are guided meditation sessions, with various lengths of time. You select the length of the time, examples include 3 minutes, 5 minutes, 10 minutes, 15 minutes or 20 minutes before you do the session. This is great. You could be doing say the “Stress” pack. On day 1 – you are at home and it is a non work day, you decide to do 20 minutes. On day 2 – you are at home after a work day, you decide to do 10 minutes. You used to be tied in to the same length every day and you decided that length on the first day of starting that pack. This is no longer the case, you specify the length of time each day, it defaults usually to the length that you used previously. I think it is great that this flexibly is built into Headspace. You no longer have to decide on the day of picking the pack, that each session is going to be 20 minutes. This is an example of Headspace working with people in “real-life” situations.
18.104.22.168.8 Headspace sessions are quite flexible
You also can do a number of different Headspace meditations every day. So you might do “Stress” pack, day 4 for 20 minutes, then do the “Everyday” session for 15 minutes, then the “Singles” flustered meditation. You decide in real time which Headspace sessions that you want to do. If you are at home on a non work day, you might do a few for a few days running. Then you are back at work, and due to time constraints, you do the “Everyday” session for 3 minutes daily for a few days running.
22.214.171.124.9 My History with Headspace
I first started meditation using Headspace on October 17, 2016. I did Headspace every day for about 5 months, then did not do it for about 5 months, and did it again every day for about 5 months. Then after a few more months I stopped using it.
126.96.36.199.10 What do I like
- Free trial period: The first 10 days are free to try out the application or at least that was the case when I was using Headspace.
- Good Presentation: They use interesting graphics/cartoons to explain concepts very well.
- Consistently: Same person does all the recorded meditation sessions or at least that was the case when I was using Headspace.
188.8.131.52.11 What do I Not Like
Headspace keep making improvements to their offering, however I have some concerns:
- It is completely subscription based: After the first 10 days are over, they expect you to keep your subscription active by making regular payments. Yes, each day of a pack is different, however the differences are not great, and so I think that a much smaller number of guided meditation sessions could be done with a lot of the information from different days compacted into a much smaller number of guided meditation sessions.
- It is completely “online now” based: The audio recordings are not available for download to your computer so you can not listen to them later. You have to be online and have an active subscription in order to listen to the audio recordings.
184.108.40.206.12 Using Headspace Conclusion
Using Headspace is a good way to do meditation, just be aware that in my opinion the Insight Timer App is way better.
220.127.116.11 Meditation with Insight Timer
I have been using the popular Insight Timer App to Manage Stress since October 2016 and highly recommend it. It is still a top rated free meditation app in 2020.
Here you are going to find out how this popular App can most likely help you to do meditation.
I do suggest that you use their free version to see if this is for you. If it is, know that you can stay on their free version for ever or you can upgrade to their premium paid version. I myself used their free version for quite some time before opting for the premium version. Both versions are excellent.
Even if you do not experience stress or anxiety, you may find the Insight Timer App to be helpful in your life. They have thousands of different meditations of varying lengths by many different meditation teachers. They also have a number of musical tracks as well.
This is a great handy app for empowering you to do meditation related tasks at anytime. The app can operate in offline mode for some of its functions. They have thousands of different guided meditation sessions covering a large number of topics within the meditation arena, including stress and anxiety.
The App is an application that runs on compatible smartphones on Android and on iOS that empower people to learn about meditation, do meditation, document their meditation progress, perform various countdown functions, do guided meditation sessions online and do unguided meditation sessions along with other functionally within the App itself.
18.104.22.168.1 Why I Think The Insight Timer App Is Good
Here are some of the ways that I use this App as a tool to help me. For instance:
- I enjoy the timer aspect of the App. Different timers can be customised with different options. For example, how long in minutes, any background noises, any interval bells, the sound of the starting bell and the sound of the ending bell are some of the attributes that can be customised.
- I enjoy different guided meditation sessions that are available. There are many thousands of different guided meditation sessions/recordings available within the Insight Timer App which were and are developed by thousands of different meditation guides.
- I note any meditation sessions that I done outside of using this App, so that all of my meditation times are noted in this App. I find this useful and helps motivate me to do meditation every day. This is good. I have done meditation for hundreds of consecutive days now, so I am unlikely to miss a day now.
- I listen to different talks by different people about different meditation subjects.
22.214.171.124.2 My Real World Experience in Using The Insight Timer App
I have been using this App every consecutive day since October 2016.
I use it to note my meditation sessions, using any of the available ways to meditate using the App. For any meditation sessions I do not using the App, I can note those times within the App. I also do some of the many thousand different guided meditation sessions/recordings available online on the App on a regular basis.
I also do some of the Insight Timer Courses. This is included in the premium version, not the free version. The free version and the premium version does give you access to a 7 session/day Insight Timer Course that teaches you how to meditate. One session is supposed to be done daily, however you can do as many sessions in a day that you like. And you can actually do multiple Insight Timer Courses at the same time. More about this later.
I have a number of pre-set timer profiles setup and use the one that I want to do now. The nearby screen capture shows a 3 minute countdown, that sounds a bell every minute. I have configured this countdown to have no ambient sound and to use an ending bell when the 3 minutes is up.
I configured this particular pre-set for my personal use within the Insight Timer App to do a meditation technique called The Three Minute Breathing Space that involves three separate one minute mini meditations in the one session with my eyes closed. I need to know when to switch from one mini meditation to the next, so that is why I have the bell going off every minute in that meditation session. This is just one of the many ways I use this App.
126.96.36.199.3 Success using the Insight Timer App
Like a lot of people, I experience stress and anxiety. I also have experienced panic attacks, migraine headaches and have a heart condition. I decided to give meditation a go as I felt that it could help me on the health front and I also felt that it would be of value. Beside which, I discovered that meditation has a lot of potential benefits which I did not want to miss out on.
The Insight Timer App has a number of different functions, one of them is a countdown function which you can configure yourself. I have setup a number of different countdown options based on the length of the countdown, sound options, how often to make sounds, and so on and so forth.
Some of the meditation techniques involve doing tasks on a timed basis with your eyes closed. For example for one minute do this, for the next minute do that and for the third minute do something else. Well, to do this, you need some sort of timer.
This is the sort of thing where you can use the Insight Timer App countdown function. When you do meditation counting down from say 3 minutes, you need an alarm, for example a low sounding bell, to go off when that time is up, otherwise you never end! The Insight Timer App countdown function does this brilliantly.
Of course, I used the countdown timer function on my cell phone initially. It made me jump at the end of the meditation session when its alarm goes off, not exactly what I was aiming for!
The countdown timer function on my cell phone only has a “total” countdown function. It is not able to countdown for one minute, then another minute then another minute.
If my cell phone or smartphone is in silent mode, it flashes when the countdown is complete, but with my eyes closed during meditation, I would not see that!
Again, not exactly what I was aiming for!
So I had a bit of a problem. I needed a solution that was simple, workable and practical. And that was also cost effective!
The countdown function within the Insight Timer looked like such a solution. It turned out that the Insight Timer countdown function works in a way I like and so I have been using it since October 2016.
As well as that, each time you note meditation sessions using that App or do meditation sessions using that App, it notes that information. Those statistics can be retrieved and you can view that information.
I captured the nearby screenshot a while back. At that time I had done meditation every single day for 650 consecutive days in a row, with an average time of meditation of 27 minutes each day. I use these type of statistics to remind me to keep doing meditation every day!
188.8.131.52.4 What is the Insight Timer App?
The Insight Timer App is an application that runs on compatible smartphones on Android and on iOS that empower people to learn about meditation, do meditation, document their meditation progress, perform various countdown functions, do guided meditation sessions online and do unguided meditation sessions along with other functionally within the App itself.
This is a great handy app for empowering you to do meditation related tasks at anytime. The app can operate in offline mode for some of its functions.
I connect my smartphone using WiFi connected to a router which in turn is connected to the internet. I then use the Insight Timer App on my smartphone to select and listen to their guided meditation session online and this works very well for me.
The App itself has a number of features which I find very useful to help me to manage my stress and anxiety.
184.108.40.206.5 Who Is This For?
This is for anyone interested in learning more about meditation or interested in recording their meditation sessions or interested in listening to guided meditation sessions.
220.127.116.11.6 How Is This Helping Me?
This helps me in a number of ways. I can do guided meditation sessions using the App. I can do unguided meditation sessions using the Timer countdown function inside of the App. The number of guided meditations available is quite large and covers a large range of topics relating to meditation.
It helps me to keep my current meditation streak active. In meditation “speak”, the meditation streak refers to the number of consecutive days that a person has done meditation in a row.
18.104.22.168.7 What Do I Like?
- Simple to use.
- Timer Countdown function is great.
- It is free. Note that chargeable things are being added.
- The “My progress” section within the App shows some interesting statistical information showing progress over time.
- There are always more meditation sessions/recordings to listen to.
- Bookmark favourites.
- There are thousands of guided meditation sessions/recordings available.
- There are thousands of meditation teachers and musicians adding applicable guided meditation sessions/recordings and other great content.
22.214.171.124.8 What Do I Not Like?
- Updating the App takes some time every time that an update is available.
- When doing online guided meditations, on occasion the sound has to be turned up or down. There does not seem to be a standard sound level that is the same level across all online guided meditations. This can also happen with different meditation sessions/recordings developed by the same meditation guide. This is more a minor inconvenience rather than anything else.
- Some of the recordings/approaches/courses actually increase the level of noticeable stress or anxiety as these emotions can come to the surface using these recordings/approaches/courses. The logic I believe is that once these come to the surface it is easier to deal with them. That has not been my experience.
126.96.36.199.9 Learn Meditation Using This
There are a number of different ways to learn how to meditate using the Insight Timer App.
An offering within the App is a seven day course called Learn How To Meditate In Seven Days. It was free at the time of writing this, so it may still be free. Each of these lessons with a guided meditation session lasts about 10 to 12 minutes per day for each of the seven days.
Although I do not consider myself as a meditation beginner or as a meditation guru I actually completed this course. In that process I learned new things. I think that it is important to expose yourself to different meditation approaches, so that you are better able to determine which approaches work best for you.
If you are a meditation beginner or not yet a meditation guru, I suggest that you download the Insight Timer App and start this course.
I suggest the following approach:
Get the Insight Timer App. Begin the free seven day Learn How To Meditate In Seven Days course within the App to learn about meditation. This is about 10 to 12 minutes per day. You know pretty quick if you like meditation or not. You also know pretty quick if you like the Insight Timer App or not.
You can always do any number of the guided meditation sessions/recordings online within the Insight Timer App. There are thousands of them to select from, so you should find some that you like.
188.8.131.52.10 Why Is It Free?
“At Insight Timer we believe everyone deserves access to a free meditation practice. That’s why we offer the largest library of guided meditations on earth for free, and the world’s most loved meditation Timer, for free. You can meditate for as long as you want on Insight Timer without ever paying a cent.”
Source: Insight Timer App within the “Learn why we’re free” section in late July 2018.
They have a few optional paid features which are completely optional:
1. Insight Premium which covers offline mode, high quality audio and their advanced audio player.
2. Insight Courses which are more in-depth multi session courses. This is discussed further on in more depth later on.
In my opinion, the premium version is well worth it. However I recommend that you use the free version until you are ready to use the premium version. You can remain on the free version for ever.
Insight Timer have make the following commitment:
“If you’re someone who isn’t interested in our paid features, you remain a loved member of community with free lifetime access to 10,000 guided meditations, 2,000 teachers and our Timer. That’s been our commitment from Day 1, and will remain so forever.”
Source: Insight Timer App within the “Learn why we’re free” section in late July 2018.
I expect that over time that some of the information may change however I expect never to have to pay for the lifetime access to thousands of online guided meditation sessions/recordings developed by thousands of different meditation guides and the Insight Timer App.
184.108.40.206.11 In-Depth Multi Session Insight Timer Courses
Starting in 2018 they have started to create In-Depth Multi Session Insight Timer Courses. I have done a few of them, so I can comment on how I found those courses. These courses are designed and provided by different teachers within the Insight Timer platform. These are usually 10 sessions or 30 sessions however the number of actual sessions can vary.
These courses are divided up into 10 to 15 minute sessions where people are supposed to do daily. Doing it quicker or slower is totally up to you. The information is provided as an on-line audio lecture/discussion where the meditation guide provides more information about the subject matter.
The subject matter could include more introductory detail about some life improvement topic. When using the App itself to search for guided meditation sessions, if the meditation guide of that guided meditation session has developed one of these In-depth multi session Insight Timer course, the course image and title are displayed as a link.
The seven day Learn How To Meditate In Seven Days Insight Timer course is an example of one of these courses. Note that at the time of writing this, this was free within the App.
The premium In-depth Insight Timer courses that I am aware of within the App consist of 7 or 10 or 11 or 30 sessions. Other courses may have different number of sessions. Each session usually lasts 10 to 15 minutes for the audio component which is an on-line audio lecture/discussion where the meditation guide provides more information about the subject matter. One great advantage is that you can rewind or forward this audio component. I find this very useful and would be lost without it!
Some of the sessions involve doing ‘homework’ which are designed to help you understand the subject matter better and get additional benefit from doing the course. Whether you do the ‘homework’ or not is totally up to you.
220.127.116.11.12 Using Insight Timer Conclusion
Using the popular Insight Timer App is a great way to do meditation.
See accompanying screenshot captured on my smartphone using the Insight Timer App on February 14, 2020 showing my meditation streak of 1216 consecutive days in a row.
I started using this app on October 17, 2016 to either note my meditation sessions or do guided meditation sessions using the app or both.
Pretty pleased with this app. 🙂 🙂
Oh, by the way don’t let my meditation streak put you off starting. Back on October 16, 2016, my meditation streak was zero.
One meditation author I know has spent over 18 years practicing meditation every day, so I am never going to catch up with him! I did not let that put me off starting my meditation practice back in October 2016. 🙂 🙂
I am reminded of an old saying:
What is the best time to plant a tree?
Answer: Twenty years ago.
When is the second best time to plant a tree?
18.104.22.168 Insight Timer vs Headspace – Which one is better?
In comparing Insight Timer vs Headspace Meditation Apps to Manage Stress, I used both for a while. Now I use just one. Discover which and why. Read more below.
I have used both Headspace and Insight Timer for several months and therefore I am in a position to say that for me, Headspace is good, however Insight Timer is way better.
Between October 2016 and October 2018, I used Headspace on and off. I no longer use it as I feel that they limit you in what you can do with your meditation practice. Headspace use the same meditator all of the time in all of their meditation sessions for all of their meditation packs.
This guy does a good job and has a good calm strong voice. Headspace use the concept of packs, which are split up into single packs or 10 day packs or 30 day packs. These packs cover different topics, for example, stress is one, and anxiety is another. They have many other packs and are always adding additional recordings.
Each meditation session recording is different for each of those days within a pack, sometimes the differences are very minor, sometimes minor and sometimes not so minor. I feel that when the differences are very minor per day that the instruction should be to repeat a certain recording for a few days in a row, rather than having a larger number of recordings with very minor differences between them.
If you miss doing at least one daily meditation session in Headspace, your meditation streak (in meditation “speak”, a meditation streak is the number of consecutive days in a row that you have done meditation) goes back to one when you complete another Headspace meditation session. However you lose the number of days that you have done meditation up to this point information. This may or may not be important to you.
Technically you could have done a meditation session that day, just not using Headspace.
In my opinion, your meditation streak is the number of consecutive days in a row you have done meditation, not the number of number of days that you have used Headspace to do your meditation.
With the Insight Timer App, you can see the current consecutive days and your best consecutive days as noted in the nearby screen shot, that I captured earlier when I was using the Insight Timer App.
It is important to me to know these statistics. I use these statistics to empower me to do meditation every day. I find them helpful.
I no longer use Headspace as I feel that the Insight Timer App is way better for a number of reasons:
1. It is possible to use the Insight Timer App for nothing. With Headspace, after the initial trial period is up, you have to subscribe to continue.
2. With Headspace, all of your meditation sessions are effectively guided. You do not have the option using Headspace to follow an unguided meditation session. With the Insight Timer App, you can do both guided meditation sessions and unguided meditation sessions. Also with the Insight Timer App, you can add additional information about other times you have done meditation not using the App.
3. When I was using Headspace, I was using my laptop. In order to do a meditation session I had to be online as all of their meditation sessions are guided meditation sessions. With the Insight Timer App, I can do meditation sessions offline. I use the Countdown Timer function within the Insight Timer App to do this. These are noted when I am offline, then when I am online, I can synch this data so that my meditation history is updated.
4. With the Insight Timer App, there is a function that allows you to add any meditation sessions manually. You might have listened to a meditation session on your laptop and need to add this information to your meditation history to add to your meditation streak. Headspace does not recognise non Headspace meditations as adding to your meditation streak within Headspace.
You might do meditation sessions from other sources and need to note your meditation sessions in one place. I really like this idea of being able to add this information manually: Date, time and length of these meditation sessions that were done outside of the App.
5. With the Insight Timer App, you have access to thousands of different online free guided meditation sessions/recordings. These also include music tracks, talks and courses that are provided by thousands of different meditation guides, that is meditation teachers and musicians. So you have variety between different people and a wide range of topics. With Headspace, all of their guided meditation sessions are done by one man.
22.214.171.124.1 Comparison Between Insight Timer and Headspace Conclusion
My comparison between Headspace and the Insight Timer App shows a number of differences. I think that it is possible if someone uses Headspace first, subscribes, starts paying the regular recurring fee and only uses Headspace as their source for meditation that that would work for them.
If you are using Headspace and not yet using the Insight Timer App, I would suggest that you give the Insight Timer App a go and see if you can include it in your meditation practice.
The Headspace solution is good in my opinion. However once you become aware of the Insight Timer App and the functionally within that, that is in my opinion, a much better solution. The more time I spend using the Insight Timer App the more grateful I am.
For me, in comparing Insight Timer vs Headspace, after using both for a while, I find that for me, Insight Timer is way better.
126.96.36.199 A Simple Meditation Technique
There are many different meditation techniques. My experience of meditation is that it is a process used to help calm the mind, and in so doing, gives you that additional space and time to help.
During the meditation process, the person doing the meditation is trying to keep their attention on a main focal point. For example, this could be focusing on their breathing. By focusing their attention on their main focal point, their attention is not drawn to other things. This of course, is easier said than done. When the individual realizes that their attention has drifted away from their main focal point, they are to return to their main focal point. It is important that before going back to the main focal point that the person doing the meditation does not “beat themselves up” for letting their thoughts drift. It is normal and kind of expected that the person doing the meditation will drift to something else apart from the main focal point. When they do, the person simply acknowledges that they drifted and return back to the main focal point in a calm and relaxed manner.
Meditation may be used to reduce stress which is why we are interested in it here. There are many different meditation techniques. Here, I will focus in on one extremely simple approach which you will be able to do yourself, seconds after reading this.
- Sit comfortably
- Breathe naturally
- Follow the sensation associated with breathing in and breathing out
- Let tension out with every out breathe
- When your notice your mind wandering and it will, return to your breath
The main idea is to do this for a set period of time, starting with two minutes and performing a few times every day. You can use a timer countdown device to do this. Most smartphones come with a timer countdown function.
You can increase the amount of time from two minutes over time to longer periods. Increasing it by one minute per week is one approach, until you have got it up to your target amount of time.
188.8.131.52 Loving Kindness Meditation Technique
There is a meditation technique called Loving Kindness. If I am driving and struck in traffic, I find that thinking silently “May that driver in that car over there have a good day” type of thought is useful. Some of these components are learned during different guided meditation sessions for stress, so I begin to use the ones I like in other areas of my life.
Loving Kindness is one type of meditation which is a great tool to have in your stress management toolbox. Loving Kindness meditation is a type of meditation that has loads of benefits and is easy enough to do. Lets do a very simple and effective loving kindness session.
184.108.40.206.1 Practice Loving Kindness Meditation To Reduce Your Stress
If you are interested in reducing your stress levels, consider the Loving Kindness Meditation technique. Below are instructions to practice a loving Kindness Meditation session to help you to reduce your stress. I hope that you find this information useful and practical. I know I do. 🙂
The instructions are:
- Only do this in an environment where it is safe to do so. For instance, do not do this when you are driving a car or operating machinery 🙂
- Sit down with your back straight and ensure you are comfortable.
- Close your eyes, assuming that this is safe to do.
- Repeat this phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times
“May I be well. May I be happy. May I be free from suffering.”
- Reground yourself to your environment – Take a few deep breaths gently and silently so that you are ready to continue on with your day.
- Open your eyes
- Take a few moments peace and quiet before continuing on with your day.
- Be sure to pause for a while before continuing on with your day.
If doing this by time, you might use a clock function on a smartphone. Some of them have a ‘count down’ function.
If doing this by a set number of times, don’t worry if you lose count or don’t count properly. When you get to 10, restart at 1. If you lose count, restart at 1. If you decide to do 20 times, do 2 counts to 10.
Remember that this is a stress management tool, the last thing you want is to stress out during this progress. So if you think you are about to stress out: Stop. Then very gently restart the process but only if you want to. In this case, only repeat the phrase say 3 times. Then once you have done this, you can very gently restart again but only if you want to. Remember to be kind to yourself.
220.127.116.11.2 Examples of Loving kindness phrases
- May I be kind to myself.
- May I accept myself.
- May I accept my life.
- May I love myself.
- May I be healthy.
- May I be free from pain.
Personally I find it best to stick with about 3 of them at any one time. That way makes it easier to remember the phrases to use. Also rather than saying all 3 of them in ‘one go’, you could adapt the following approach:
- Repeat the “May I be well” phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times
- Repeat the “May I be happy” phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times
- Repeat the “May I be free from suffering” phrase silently and gently to yourself for a) between 1 and 10 minutes or b) say a set number of times eg 10 times
This is a very simple and very effective loving kindness session. Other more detailed sessions involve sending loving kindness thoughts to other people.
Someone that you love every much. For example, your mother. In this case the “May I” part of the phrase becomes “Mum, may you”. So the example phrase “May I be well. May I be happy. May I be free from suffering.” becomes “Mum, may you be well. May you be happy. May you from suffering.”
Someone that you are neutral about, maybe a colleague or a neighbour that you do not know every well.
Someone that you do not get on great with, maybe someone who annoys you greatly.
Then everyone on the planet. The shortest simplest phase is “everyone everywhere” that way you include everyone.
3.9.7 The Benefits Of Meditation On Health Includes A Healthier Body
Meditation has loads of benefits. This very brief section just focuses on some of the benefits that are health related, some of which are listed below:
- Improves immune system
- Improves energy level
- Improves breathing
- Improves heart rates
- Reduces blood pressure
- More longevity
- Lessens heart problems
- Lessens brain problems
- Lessens inflammatory disorders
- Lessens asthma
3.9.8 Doing Daily Meditation Can Help You To Reduce Your Stress
One of the benefits of daily meditation is that it may help you to reduce your stress levels.
From personal experience, I can say that meditation does help. However it is important to do meditation with no expectations. Why not give it a go and see if it works for you?
3.10 Consume Enough Water
This technique is so simple but so important that it can get overlooked by accident, especially on days when people are really busy.
The technique is simple: Make sure you consume enough water. This is based on the fact that drinking enough water every day is important to your health and your overall well-being. If you do not drink enough water and get dehydrated, it can cause problems.
It is important to understand the following process:
Stress is known to cause dehydration. Dehydration is known to cause stress. Stress is known to cause dehydration.
The undesirable endless horrible loop has started. There is one way out of this endless loop and that is simply to consume more water on a daily basis.
Also, dehydration can make you heart start racing or make you feel lightheaded or dizzy. These physical events are also quite common in panic attacks or in anxiety attacks, so you might feel anxious or panicky because you are dehydrated. Consuming more water on a daily basis, helps to keep dehydration away and hopefully prevent these “false anxious feelings” from arising in the first place.
No way do you want a “panic attack” because you are “feeling a bit dizzy” because you are dehydrated which caused your mind to misread the situation “oh oh, looks like the start of a panic attack” and turn into a “full blown panic attack” which is very real and horrible should you experience it.
Recommended daily intakes of water depends on a number of different variables. Location and current weather being two of those variables. You might have to talk to a medical professional in your area to determine the amount of water you should consume each day based on the variables that affect you. And based on the changing variables that may affect you over the different seasons when there are usually different weather patterns.
From personal experience, I can say that this technique makes sense. I am happy enough to drink more water if it helps. Drinking some usually involves a “change of scenery” as I usually have to go to the kitchen to get the water which is also good. Why not give it a go and see if it works for you?
3.11 Go To The Seaside
This technique is to go to the seaside. This is a fairly simple technique which if you are near to the seaside is pretty easy to do. 🙂
If you are not, it does require some effort. 🙂
I remember growing up, and every so often, you hear that someone’s doctor recommended that they go to the seaside and I would wonder why. It turns out that being by the seaside may help to reduce stress levels. This is for a number of reasons.
People say that “sea air is good for you”. Well, any time I have been to the seaside I would have to agree with this. I have noticed that it also tends to be “fresher”. Then there is also the sound of the waves against the beach. This is usually relaxing, and is the same sound again and again. This helps to reduce stress.
I also find that if I go for a walk along the beach, that I would end up walking for longer than I had initially planned. Being at the seaside may be less stressful because there is hopefully this ‘blue’ natural stuff; the color of the sea and the color of the sky. The sea is a natural environment, there is a great feeling of open space, and there is that fresh air. The sound of the waves against the beach is also a sound that helps to reduce stress.
People also usually associate happy relaxing good times with being at the seaside which is all good.
I also suggest taking some photographs of what you see at the seaside taking in all this wonder, so that you can relive your visit to the seaside by looking at your photographs.
I would suggest that if it is practicable for you, to put your smartphone or your cell phone or your phone off, or at least put it in ‘silent mode’. You are at the seaside for you, and you need your ‘alone time’ in order to recharge yourself. If you end up answering your phone, you are not going to get this time to recharge yourself.
From personal experience, I can say that this technique does work. Why not give it a go and see if it works for you?
3.12 Do Regular “Brain-Dumps”
This technique is to do regular “brain-dumps” and have a process that processes what comes up in the “brain-dump”.
This is an interesting technique which a medical professional suggested to me a while back when I mentioned that I could not sleep due to stress, she suggested that rather than taking a sleeping pill to do what she called a “brain-dump”.
The way that she suggested is that if I can not sleep, grab some paper and a pen, and write down all the things going through my mind in no order and to just get it down to paper. The very act of doing this releases some stress. A few times since then I have found it difficult to sleep, I simply practiced doing meditation in bed and was able to nod off. I just did not feel like getting up and writing down the thoughts in my head.
My understanding is that the very process of writing those thoughts down “helps to slow down the brain” and it just happens that the meditation in bed process does the same or similar thing.
3.13 Use the “So What?” Concept
This technique is another one that is simple in concept. It is to silently say to yourself “So What?”. This is a very simple idea, which is easy to implement, if you remember to use it when it may be helpful.
You may be aware that if you think of something “not great”, that the next thing that happens is that you get into a bit of an endless loop. What you want to do before getting into the endless loop, is to do something to prevent going into the endless loop.
What you do is simple, you silently say to yourself as strongly as you can, “So What?”
You can replace the “So What?” with other stronger phrases. It appears that using “bad language” may be more effective. For example, “So F* What?” can be more effective that using “So What?” because it is more emotional.
This dispels the potential situation and you move on as before. You do not get into the endless loop and this is good.
Worded in a different way: The technique here is that when you think of something “not great”, and you know that dwelling on it is “bad” for you, immediately after the thought appears, you say to yourself, silently of course, “So What?” as strongly as you can.
Two other similar ideas:
1 – Instead of thinking that a bad thing can happen, think that a good thing can happen.
2 – Instead of “expecting the worst”, “expect the best” until it is confirmed otherwise.
The human mind is very good at conjuring up things, so guide it to conjure up “expecting the best” images rather than something else. Understand that a lot of the worries that people have do not actually happen, and that means that a lot of time has been “wasted” because those people could have been doing something else more enjoyable with their time.
Get your mind to work with you, instead of against you.
If I say “think of a time that you were happy and at the seaside”, I assume that you will conjure up happy memories of being happy and being at the seaside. Ah, Happy Times. 🙂 🙂
Hopefully I reminded you of some good times and that is bringing a smile to your face. 🙂 🙂
Before going to the next point, I would suggest that you stay here for a while, and recall those happy great memories in more detail and you do exactly this, now.
3.14 Give Yourself A Treat
This technique is to remember to give yourself treats on a regular basis. This technique is another good one. As well as potentially helping with stress levels or anxiety levels, it can help greatly to give us some ‘recharging time’ which is always good.
The concept is simple – it is to give yourself some sort of treat.
Maybe go to a coffee shop, and have the coffee there, with the intention of drinking the coffee very slowly and staying there for 40 minutes to 60 minutes, with no distractions (No cell phone, no reading the paper, no laptop, no computer, no book). Just be “lazy” for that 40 minutes to 60 minutes. Enjoy that time.
Sometimes, that is the most productive use of our time. Give the brain and mind a chance to catch up. Oh, if any “not great thoughts” come up, re-divert them with a “hey, brain, I am relaxing here. Go f* off”.
You may need the “down time” and it is way better to be in control of that “down time agenda” than not.
Everyone is different. So rather than going to a coffee shop, you might go somewhere for afternoon tea. Enjoying afternoon tea at a hotel is a different experience that enjoying tea with a treat at a coffee house. They are different experiences and prices usually reflect this.
It is important however to give yourself some treat on a regular basis, ideally at least once every day. Going out to enjoy the latest blockbuster at the local cinema is also an idea. You may find that you find some variety with your treats so that you enjoy them and it does not become dull.
Giving yourself a bigger treat on occasions is also an idea.
3.15 Read Novels
This technique is to read novels. This is an incredibly simple stress management technique. It is to read novels that you totally enjoy and totally engage in. The important thing is that you totally engage yourself in the story.
Once you start turning pages and read for a while (over 6 minutes according to a UK study), your stress levels start to go down.
I recommend that you read novels that you totally enjoy and totally engage in every day for at least 10 minutes. I have resumed doing this myself recently and read in bed most nights for at least 10 minutes. I get so engaged with the story that it is usually nearer 30 minutes when I call it a day.
My gut feeling is that my stress levels are going down, so all good.
Why not give it a go, and see if this one works for you? You surely have a novel in the house that you could start reading or rereading later today.
Note that whatever you read for stress relief, is something that you enjoy reading and something that you totally engage in. Reading a technical work related document might not fit the bill in this instance. 🙂
Reading a novel from a gene that you do not enjoy may not be a good idea. For instance, I myself will not read horror novels, well because I do not enjoy them. Horror novels freak me out and do my stress levels no good at all. So I simply do not read that gene of novels. Whereas I like a good thriller that I truly totally enjoy and totally engage in. I suggest that you read novels from different genes that you do enjoy.
From personal experience, I can say that reading novels that I enjoy helps. Why not give it a go and see if it helps for you?
3.16 “Doing Your Thing” Thinking
This technique is using the “I do my thing and you do your thing” concept in your silent thinking. This is based on the famous quote by Fritz Perls:
I do my thing and you do your thing.
I am not in this world to live up to your expectations,
And you are not in this world to live up to mine.
I find that saying this quote silently to myself a few times that it helps.
Yes, I think that it is okay to be concerned about another person. In this case, doing meditation, especially loving-kindness meditation can help you get you some space. You need the space yourself to help you to see the situation clearer for yourself.
Then determine if it is a good idea to help and if it is, and you can, and the other person is okay with it, then proceed. Just be careful that you do not cross a line. Once you get involved, you could be “hooked” in emotionally for a lot more that you initially expected, so you might need to put some sort of condition on this to help you remain “unhooked” or to very clearly state some condition, “Sure, I can give you 10 minutes now, but then I have to go” and 10 to 15 minutes later, go.
Worrying about things that are of no real concern to me is not a good use of my time and my energies. For one thing, it can add to my stress levels. For another, it can make me more anxious. So from my point of view and from my health view, I am better off to focus on “doing my thing and living up to my expectations”. If any additional thoughts come up that are not related to “doing my thing and living up to my expectations”, I can re-divert them with a “hey, brain, thanks for that. As it is not related to doing my thing and living up to my expectations, go f* off”.
From personal experience, I can say that saying this quote silently (I do my thing and you do your thing. I am not in this world to live up to your expectations, And you are not in this world to live up to mine) to myself a few times helps. Why not give it a go and see if it helps for you?
It may be noted that the Loving Kindness Meditation phrases involved in acceptance are somewhat connected to this strategy. Examples of these phrases are:
May I accept myself as I am. May I accept others as they are.
You might have noticed that using Meditation for stress relief was already discussed above.
3.17 Drink Green Tea Or Not
This is one that should be relatively easy for you to try out, this technique is to drink green tea or not.
However and this is very important, if you are taking medications, please be sure to check with your health professional to be sure that drinking green tea is safe for you. Be sure that your health professional knows about all medications you are taking eg beta-blocker nadolol, including the over the counter ones eg aspirin.
Here are two options
To get the best one for you, just answer this quick question: What is your main goal here?
3.18 Have a Good Laugh
Having a good laugh is a good stress management technique.
Here’s a video showing a popular comedian in action:
Here’s a video showing another popular comedian in action:
3.19 Go to a counselor
Getting counseling help is an idea if you want to manage your stress. However you need to be careful when selecting your counselor. Different counselors may subscribe to different ways of therapy which may not fully reflect your values and your current needs.
Stressed? Have You Considered Stress Counseling?
If you are stressed, it might be time to consider going to a stress counselor. If you want to manage your stress, going to a counselor may be a good option. My understanding is that a psychotherapist will help you investigate your early life and experiences to identify and hopefully resolve early childhood potential issues. These may not be real issues in your eyes because as far as you are concerned, they were not issues until the psychotherapist brings them up. As far as I am concerned, the jury is still out on this one. But they do seem to help some people and that is what is important.
My understanding is that a counselor will help you sort out certain problems because a lot of human behaviour falls into patterns. So the counselor sees the pattern that the patient is in, and provides the patient with alternative behaviour on how to deal with this problem. The reason is that the counselor based on their training and their experience will have seen the pattern that the patient is in, and is aware of more healthy alternative behaviours than the ‘default’ behaviour that the patient is in. This is in my opinion more hands on and more practical than the approach used by psychotherapists.
If you are considering stress counseling, knowing about a few different type of counseling may help you to decide on which one is better for you. Please know that counselors sometimes specialise in different areas and the area that you need help with might not be something that the counselor specialises in and therefore you may not be getting the “best bang for your money”.
One type is the psychotherapist type. This type of counselor will help you investigate your early life and experiences to identify and hopefully resolve early childhood potential issues. Their take is that a major cause of your stress is related to unresolved issues.
Another type is the cognitive behaviour therapy (CBT) type. This type of counselor will try to work with you in order to reframe mental activities (thinking) in a more reasonable and positive manner. In my opinion, this one hits the nail on the head. If a person can change their thinking processes to be more positive, that may help their stress levels, especially if the thinking changes almost at once when you ask yourself a question. For instance, if something is stressing you out right now, asking yourself silently the “will this be important in 5 years time” question and discovering that the answer is usually no, helps to reduce stress. What has really changed? Nothing, just how you are processing it. Call it a mind trick, however it is one that works more often than not, and is one well worth using if you are stressed.
There may be more types of counselor types that I am not aware off.
In my opinion, I think that a Counselor who specialises in CBT is the one to see if you are suffering from stress, especially one that understands you and is able to help you overcome your stress.
My personal experience with a Counselor and Psychotherapist
My local doctor recommended that I see a counselor and recommended a local one to me. I phoned the recommended counselor, and arranged to see her. I asked her if it was covered under my private health insurance and she said that it was. She said that I pay as I go, she issue receipts, and I claim from my private health insurance afterwards. Over a period of about 8 weeks, I visited the counselor 5 times. The first 3 visits were in my opinion well structured and I took something away with each of those visits. Visits 4 and 5 ended up being in my opinion not well structured and ended up being informal chats. After visit 5, I decided not to proceed any further.
My personal experience with my private health insurer to pay up
It was then time to claim those visits against my private health insurance policy. In the end, they did not pay.
Basically in order to benefit from their counseling benefit you access that by phoning a special phone number which you obtain my contacting the private health insurer and asking how to get benefit under such a such section. You phone this special phone number and have a phone conversation, and if they think you need counseling, they give you a list over the phone of local counselors who get paid directly by the private health insurer. You select one and this local counselor then contacts you and you take it from there.
Basically I went the wrong way to get my private health insurer to fund my counseling sessions. My counselor had given me incorrect information. This is the most neutral way I have of putting it. And she has over 20 years experience of providing counseling.
My private health insurer explained that some policies do allow cover for visits to a clinical psychologist which they define as a full member of such a such organisation. The policy I have does not have this cover. And the person I saw is not registered nor a full member of such a such organisation.
Basically the most important takeaway, is that if I need to make an appointment for treatment of any kind, to contact the private health insurer in advance so that they can advise me on how to get the best benefit from my policy. And of course, this takeaway applies to other areas of life as well. 🙂
I have had health insurance with this private health insurer for in excess of 35 years, starting when I was a child. Based on this experience when it comes up next for renewal, I will be thinking a lot more do I need the cover, instead of automatically thinking, oh yea, health insurance, a non brainer, I need this cover and just renewing almost automatically.
Luckily enough, by the time that I was in discussions with my private health insurer, I came across the very interesting technique “in a few years time, will this be important in the overall scheme of things, and if not, just to let it drop” as it is not worth stressing out about. However I am still rightly annoyed that my counselor gave me incorrect information. A client of a counselor is supposed to trust the counselor to look after the client’s interests.
I do believe that for some people this technique does work on occasion. It is just that for me, it did not work for me in my opinion. I put it down to another lesson from the university of life. Counselors charge for each separate counselling session so you need to be very sure that you are getting your monies worth. If they are getting a fee for each visit, it may not be in their best interests for them to fix you quickly. Just an observation.
3.20 Sleep Better
If you are looking for Effective Actionable Ideas On Healthy Sleep Hygiene That Work Great Today (Most Are Immediately Actionable), than you are in luck.
Here you are going to find out a number of actionable ideas on how you too can do Healthy Sleep Hygiene to help you with your sleep routine. Most of these ideas are simple and effective. You may already know about these ideas, just didn’t realise that they may help your sleep routine. Let’s get started.
My understanding is that if you can do as many of these ideas (and other related good ideas) as possible, that that process makes it more likely that you will sleep naturally and well.
Getting too little or too much sleep is problematic.
3.20.1 Healthy Sleep Hygiene – Effective Actionable Ideas
Here are some effective actionable ideas to promote healthy sleep hygiene:
18.104.22.168 Following A Well Defined Sleep Routine
Human beings work well with having the same routines, so having a good routine regarding sleep is a good idea. Of course, there may be times when you are not following your usual routine and in these cases, you may need to follow your sleep routine in a different way that works for you in those cases.
For instance, you may be attending a wedding away from home and staying overnight in the hotel. So you know in advance that your sleep routine is not going to be the same as usual. You ideally in advance need to determine are you going to follow your normal sleep routine as closely as possible or are you going to say to throw your normal sleep routine aside for that one night assuming that is ok for you to do.
22.214.171.124 Going To Bed At The Same Time
Going to bed at the same time every day is a great help. By doing this, you are sending a signal to your body that this is the time to sleep and this is one idea that can help greatly.
126.96.36.199 Getting Up At The Same Time
Getting up at the same time every day is a great help. Again, by doing this, you are sending a signal to your body that this is the time to get up and this is one idea that can help greatly.
188.8.131.52 Your Physical Sleep Environment
Ensuring that your sleeping environment facilitates quality sleep. For example, clean sheets, well make bed, bedroom at the right temperate, enough blankets, no noise and no lights all help. Having daylight come into your bedroom when you are trying to sleep does not help. So if this is happening, consider getting thick enough curtains to keep the daylight out.
184.108.40.206 Computer/Smartphone Usage
Before going to bed, for a time beforehand, do not use computers or smartphones. I would suggest that the time be two to three hours before bedtime.
You may have to look at accepting incoming important voice calls, however do not use the smartphone as a computing device.
Use the smartphone as a phone for accepting incoming important voice calls. These days, most incoming calls coming in display who the caller is and you will know how important or otherwise these calls really are. You could let it go to voicemail and if the message indicates that it is important, you could phone the person.
You could also let people who phone you to not phone you after a specified time, like nine o’clock in the evening.
If you have a work related mobile phone or pager, you might consider turning it off once you are “off duty”. This remains me of a work colleague years ago, who when going out for lunch would put the work related mobile phone in a drawer at work and then go out for lunch. He guarded that lunch time break (rightly so in my opinion) and it was his break and no-one was going to disturb him on his lunch break. If you had a problem, you simply knew to phone him after lunch.
Make sure that only real emergency high priority stuff can only reach you. You want a phone call from a brother to come through telling you know that your sister is seriously sick however you do not want a Facebook comment that is not important to beep and wake you up, or more likely to beep and prevent you from going to sleep.
220.127.116.11 Social Media Usage
Before going to bed, for a time beforehand, do not use your social media. I would suggest that the time be two to three hours before bedtime.
Checking your social media for other peoples’ responses to your social media activities keeps you in “alert mode”. This is not good if you want to fall asleep. You want to be going into “relaxing mode” which helps you to relax and fall asleep.
Make sure that when you go to bed, that social media such as Facebook responses from your Facebook friends do not beep (or flash) and disturb you. These tend to be very low priority things that you can view in “batch mode” later.
18.104.22.168 Media News Usage
Before going to bed, for a time beforehand, do not listen to Media News. I would suggest that the time be two to three hours before bedtime.
Media News tends to be bad and thinking about bad things when going to bed is not going to make going asleep any easier.
Listening to political news which may arouse your emotions and your feelings is also not going to make falling asleep any easier.
22.214.171.124 Coffee Usage
Before going to bed, for a time beforehand, do not drink coffee for a number of hours before bedtime. You need to determine the amount of coffee you can drink before it interferes with your sleep before going to bed. Speaking for myself, I do not drink coffee after 6 pm, however I believe everyone is different in this regard.
126.96.36.199 Soft Drink Usage
Do not drink excessive amounts of soft drinks before going to bed. I find that I can drink one can of Coca Cola (330ml) before bed without interfering with my sleep. However if I drink two cans or more, I find it problematic to fall asleep and stay asleep.
188.8.131.52 Eating Certain Foods Usage
Do not eat excessive amounts of specific foods before going to bed. Some foods make it harder to sleep. Everyone is different, so this is something you need to monitor yourself. Noting things in a small notebook and reviewing that information every so often is an idea to help you in this process.
184.108.40.206 Learn How To Meditate
Practice meditation on a daily basis may most likely make it easier for you to sleep. Just one of the many unexpected benefits of meditation.
If you are looking for a meditation tool, I recommend that you read this review of a meditation tool I came across in late 2016. To read my review of this meditation tool, click here. I am still using this tool in 2020.
220.127.116.11 Before You Turn Off The Light Process
Once you are in bed and before you turn off the light, have a process that you follow.
Speaking for myself, I read a novel for between ten minutes and forty minutes. I find that I enjoy that reading time. If you want to fall asleep, make sure that you enjoy the reading material.
18.104.22.168 Once You Turn Off The Light Process
Once you are in bed and turn off the light, have a process that you do to signal that it is time to fall asleep.
Speaking for myself, I practice “meditation in bed” (not strictly meditation however it helps me to fall asleep which is the real aim of this process), then when done, I lie on my side and I find this process allows me to fall asleep fairly quickly. Everyone I assume would be different.
My “meditation in bed” process is:
I settle down in bed and prepare for sleep (close my eyes etc), and do some or all of the following:
- I breath in slowly through my nose at a pace that I find comfortable and breath out slowly through my mouth letting out a loud sigh at a pace that I find comfortable to release any stress or tension that may be in my body. I do this process three or four times.
- I breath in slowly through my nose at a pace that I find comfortable and breath out slowly through my mouth silently (no sigh) at a pace that I find comfortable to release any stress or tension that may be in my body. I do this process three or four times.
- I then practice visualization and see myself in a nice place, usually a beach, using as many of my senses as possible: Smelling the sea fresh air, Feeling the nice breeze of the sea air against my skin, Seeing the blue sky and the blue sea, Hearing the waves lap against the beach, I continue walking along the sea line keeping out of the way of the incoming waves.
- I have some Loving Kindness Phrases I use, so I say them silently for myself first, then other family members, then relatives, then other people I know.
- Then I close out the ‘meditation’ session and prepare for sleep.
22.214.171.124 Write It Down To Review It Later
If there is something on your mind, write it down in a little notebook by your bed before you go to bed. That way you are signalling to your brain, it is written down, you will not forget and you will attend to it later.
This idea also applies if you wake up during the night and can not get back to sleep and there is something on your mind, write it down in enough detail to allow you to remember what it was.
Then make sure that you do review these entries and if necessary take the appropriate actions otherwise this tip may not work for you in the future.
This is because your brain knows that you are not going to do anything with these entries therefore your brain sees this as a waste of time.
126.96.36.199 Physical Exercise Considerations
If you do physical exercise too close to bedtime, it can make it harder to fall asleep, therefore it is suggested that you do your physical exercise earlier on in the day. There is also the suggestion that people who exercise experience better quality of sleep than those who do not. This makes sense to me assuming that the person is well enough to exercise.
3.20.2 What If You Still Have Challenges Sleeping?
Just understand that there may still be times when you do not get enough quality sleep naturally and you may need to try out alternative approaches. In these cases, you may have to use sleeping pills or the like after consulting with your medical team. Bear in mind that using sleeping pills and the like to aid sleep may not give you the type of sleep that helps you to recharge and may also have unwanted side effects.
In my opinion, this is OK and is an option that is available to you. If you can and with professional medical advice, try to limit that option (the “when” and for “how long”). However life being life, remember to be kind to yourself in this regard.
Another thing to keep in mind is that not all of these ideas are equal. Some of the best ideas are the ones that are extremely easy and simple to actually do, once you are aware of them and give yourself the time to do them.
Of course, I am also assuming that you are doing as many of these ideas that are practical in your case.
3.20.3 How Much High End Quality Sleep Do I Really Need?
This is one of those important questions that needs to be accurately answered, to help you to determine if you are getting enough high end quality daily sleep.
For healthy persons not having any sleep disorders in the 18 years old to 64 years old group, the recommended daily amount of sleep is seven hours to nine hours of sleep per night.
3.20.4 What Is The Recommended Daily Amount Of Sleep?
The recommended daily amount of sleep is based on age and other considerations, including health, stress and so on:
- 18-64 years: Sleep range is 7-9 hours Daily
- 65+ years: Sleep range is 7-8 hours Daily
Sleep recommendations depends on current thinking, current research, the age of the person and the health status of the person. Remember that everyone is different.
3.20.5 Healthy Sleep Hygiene conclusions
Stress affects sleep. Lack of high quality sleep can increase your stress. This may lead to an never ending cycle. Best to nip it in the bud when and if you can. This is why healthy sleep hygiene is so important.
The sleep ideas and sleep approaches suggested above assume that you are a person that is not suffering from a sleep disorder. There is at least one sleep disorder that is treated with a special machine. If you think that you may have a sleep disorder or you know that you do, you should discuss your sleep concerns with your professional health care providers.
If you have any sleep concerns at all you should discuss them with your professional health care providers.
Back to these effective actionable ideas that promote healthy sleep hygiene that work today, from my experience, I can say that these sleep ideas and sleep approaches work for me most of the time. Why not give them a go and see if they work for you?
May you sleep well.
3.21 Reducing Caffeine
Something to be aware of, if you want to manage stress, is the idea of reducing caffeine in your diet. Caffeine is in some foods and drinks that we enjoy. For example, coffee, tea, soft drinks and chocolate. For some strange reason, we humans quite often seem to like foods and drinks that are not as good for us as we would like. 🙂
In the human body, caffeine can increase cortisol levels. Stress also increases cortisol levels. There are negative side efforts if cortisol levels are too high for too long.
Is Caffeine Bad For You? Too Much Caffeine Is Bad For You
Having too much caffeine in your body can interfere with your sleep patterns. Having some caffeine in your body can act as a temporary energy boost and in that sense it has its uses. If however you are interested in managing stress and in reducing stress, you should consider reducing caffeine in your diet.
Caffeine is known to interfer with sleep, so avoid taking caffeine 6 to 8 hours before you go to bed. Caffeine may be benefital in small dozes, so avoid drinking more than 2 cups of coffee per day, and if you do drink coffee avoid taking coffee 6 to 8 hours before you go to bed because it may affect your sleep. Sleep is important. You may be able to enjoy limited quantities of caffeine in your diet, however too much caffeine is a no-no.
Bear in mind that sources of caffeine include coffee and soft drinks, so I will focus on practical suggestions on how to reduce coffee and soft drinks in your diet. It is fairly important that you reduce slightly you intake of caffeine over a longer period of time, rather than doing a sudden stoppage.
Reducing coffee intake could add up to a significant annual saving
If you buy coffee on the go a few times every day, reducing your coffee intake could add up to a significant annual saving.
Say your coffee costs $3 a go, you buy 3 coffees a day, and there are 365 days in the year, this comes to $3,285 on an annual basis.
If you manage to reduce your coffee intake by 1 coffee a day in this example, you would save $1,095 on an annual basis.
If you manage to reduce your coffee intake by 2 coffees a day in this example, you would save $2,190 on an annual basis.
If you manage to reduce your coffee intake by 3 coffees a day in this example, you would save $3,285 on an annual basis.
Be sure to do a quick calculation based on how much you pay for coffee and how many coffees you buy per day and be sure to calculate the annual savings. 🙂
Reduce caffeine slowly over time
I would suggest that if you are going to reduce caffeine in your diet that you gradually reduce it over a period of time, otherwise you may feel unwanted side effects. The human body after a while gets used to taking so much and when it does not get the usual amount, the human body craves for it and in some cases, this can lead to a caffeine headache or other unwanted side effects. If you are in any doubt about reducing your caffeine intake, you should consult with your doctor.
A tip to help you reduce your soft drink intake
If say, you enjoy a glass of your favourite soft drink when you are eating your dinner, follow this approach for a few days:
|Day Number||Amount of water with your dinner||Amount of your favourite soft drink with your dinner|
|Day 1||No water||1 glass of your favourite soft drink|
|Day 2||No water||1 glass of your favourite soft drink|
|Day 3||1/4 glass of water||3/4 glass of your favourite soft drink|
|Day 4||1/4 glass of water||3/4 glass of your favourite soft drink|
|Day 5||1/2 glass of water||1/2 glass of your favourite soft drink|
|Day 6||1/2 glass of water||1/2 glass of your favourite soft drink|
|Day 7||3/4 glass of water||1/4 glass of your favourite soft drink|
|Day 8||3/4 glass of water||1/4 glass of your favourite soft drink|
|Day 9||1 glass of water||No favourite soft drink|
|Day 10||1 glass of water||No favourite soft drink|
Of course, the size of the glass is the same for the water and for your favourite soft drink. 🙂
And of course, the same idea could apply if you want to reduce or give up other forms of caffeine. 🙂
Reduce the amount of caffeine slowly over a period of time to give your body time to get used to less caffeine.
Another tip to help you reduce your soft drink intake
This tip helps you reduce your soft drink intake as a percentage of your total liquid intake. This one is incredibly simple. As well as having your glass of your favourite soft drink, you have another glass containing a full glass of water. Then you simply alternative between drinking the soft drink with drinking the water.
Over time, you may refill the glass that contained the water. In that case, you might have one glass of your favourite soft drink with two glasses of water. Over time, you may reach the position of only drinking the water. I personally feel it is OK to drink some of your favourite soft drink on some occasions.
Yep, I think that too much caffeine is bad
As you might have gathered by now, having too much caffeine is bad for you. However I hope that the practical tips and suggestions on how to reduce your intake of coffee and/or your intake of soft drinks helps you to reduce your intake of caffeine over a period of time and that you feel the benefits of doing this. If you used to buy 3 or 4 coffees each week day, and this is reduced to none, than there should be a significant cost saving that you could consider spending on something else. Likewise, if you used to buy a few cans or bottles of soft drinks each week day and this is reduced to none, than there should be a significant cost saving that you could consider spending on something else.
Caffeine is bad for you, and consuming too much caffeine is bad for you especially if you consume this caffeine near bedtime and it interferes with you getting the right amount of high quality sleep each night.
3.22 Count to 10 or 100
Something to be aware of, if you want to manage stress, and this is a very simple idea which may not be so easy to do when actually stressed. This is the idea of counting silently to yourself very slowly and very much on purpose from 1 to 10, and to continue to 100 if you are still emotionally charged. 🙂
In the human body, when you are emotionally charged, your body may do the “fight or run” thing and this process increases adrenaline flow so that the body is ready to do the “fight or run” thing.
Discover A Simple Tip On How To Reduce Stress Naturally
This is a fairly simple tip on how to reduce stress naturally. It may not work all of the time, however it can work some of the time, and therefore it is mentioned here. Using this tip allows you to get some time, so that you do not react emotionally to something and to allow you to respond in a well considered calm way, which is better for you and may also be better for the other people involved.
The idea of counting to 10 is something that has been around a while. Something happens, and people react straight away without thinking. If something happens, and you then count to 10, you may be in a better place mentally to respond to the situation, rather than reacting.
The primary idea is to get some control back, stop for a few seconds (assuming it is safe to do so), take a few deep breaths and then count silently to yourself, very slowly and very much on purpose from 1 to 10, and if necessary to keep counting if you still feel the need to until you get to 100. The idea is to use this time to bring your emotional feelings down a few notches. Internally there is an adrenaline rush going on, counting gives you some time so counteract the adrenaline, hopefully giving you the time and space so that you can response is a considered one rather than a reaction.
A quote from Thomas Jefferson
“When angry count to ten before you speak. If very angry, count to one hundred.” by Thomas Jefferson
As Thomas Jefferson said the above, I think that this is a simple tip on how to reduce stress in a natural manner. I am a firm believer that where possible and where it is effective, to use natural solutions, that way there is no need to be concerned about possible side effects and the like. And in this case, this solution does not actually cost you anything.
The above stress management technique is fairly simple, however it may be difficult to use in the heat of the moment. If you can just remind yourself that this technique is there in the heat of the moment and actually use it, it may help you reduce stress.
3.23 Write down 3 things you are grateful for every night
If you want to manage stress, and this is a very simple idea which is very easy to actually do, is to write down three things you are grateful for every night. Ideally you would write these down every night in a journal of some kind and ideally you are looking for three things. However if you can not think of three things, do not stress out about it. 🙂 If you think of two or one or none that is OK. The important thing is that you searched. Searching helps by making the brain do some work.
Back to the idea of writing those three things, you could be grateful for a bright sunny day in which you enjoyed a number of enjoyable activities, you might have enjoyed a walk or a run during the day, you might have enjoyed meeting up with someone either in the ‘real world’ for example in a coffee shop or in the ‘virtual world’ for example a facebook chat with an old friend who lives on the other side of the planet.
By writing these things down, remember to every so often to take time out and review a number of your entries. You then remember them with joy and happiness and that helps with stress levels.
As well as that, say you had an entry reporting that you enjoyed a day with friends at the zoo, and you have not gone to the zoo for some time, maybe you might think that visiting the zoo with your family might be a good activity. 🙂
A quote from Paulo Coelho
“Live Simply. Dream Big. Be Grateful. Give Love. Laugh Lots.” by Paulo Coelho
As you can see there are many different ways to manage stress. I hope that you can use a number of the different techniques discussed in this article to help you manage stress.
As you can see there are quite a number of stress management techniques out there. My 23 Top Stress Management Techniques just outlines a small subset of different stress management techniques out of the many different techniques out there.
I hope that a number of my 23 Top Stress Management Techniques can help you in your management of stress in your life. As you can see I have some experience on stress management directly from my personal experiences and indirectly from obtaining practical knowledge from different sources over the course of my life.
I have come across a lot of information out there that has not been put together well and would be difficult to apply in what I call the real world.
There is no way that I want to read a “dry book” full of academic theory that contains very little practical knowledge that can be applied to my real world straight away.
I prefer to read a few paragraphs about some technique that provides all the required information and practical knowledge to apply to the real world straight away.
I don’t mind if that acts as an introduction to that technique which can be followed up with more detailed practical knowledge that can be applied to my real world almost straight away.
I hope that one or more of the stress management techniques that I outlined above help. I hope that you find value from the information here.
Again, I’m David. I wish you all the best with your managing stress activities. I want to talk next about my “something different” Stress Management Technique. This is something that is helping me to manage my stress. It may do the same for you. 🙂
4. My “Something Different” Stress Management Technique
One important way to manage stress is to do a hobby that you are totally passionate about and that you can actually do for decent amounts of time each day. My “Something Different” Stress Management Technique is to do a hobby which I enjoy called Affiliate Marketing.
I have been doing affiliate marketing as my passionate hobby to help me with managing my stress. It is something different and is helping me. For me it is a process which I enjoy.
4.1 My Online Affiliate Marketing Hobby Story
Hi there and welcome to my Online Affiliate Marketing Hobby Story. Affiliate Marketing has been a hobby and a passion of mine for a while now.
Over the years I have purchased numerous products to improve my skill sets as well as my affiliate marketing expertise. I have purchased products in the affiliate marketing world, in the self improvement world and in the business world as these are all closely connected.
I am pursuing affiliate marketing as affiliate marketing has a number of attractions for me. I have no boss and I do my affiliate marketing activities in my own time.
Anyway, there are many different strategies in affiliate marketing. There are also many people saying that their way is the best way to make money. In order to learn about their ways you have to spend money and time learning about them. Some are good and others not. I have gone down some “false roads” down through the years.
Why Affiliate Marketing is for me?
I have spent time learning about WordPress and have used a number of different WordPress themes down through the years. I have also used a number of different WordPress plugins, so I have practical WordPress knowledge and expertise.
I have also learned about keyword research, done keyword research and wrote articles targeting those keywords to allow the search engines to include my content in search results so that those searchers find my content and take me up on my recommendations.
I have sold products and services using this approach and know first hand that it works. There is nothing more exciting to get emails from an affiliate network that you are partnering with that says “you make a sale”. Those are great emails to get.
I am an Amazon Associate and Amazon transfer my earnings from them into my bank account on a regular basis. I am working on making those earnings higher and to happen more regularly.
I come from a computing background and so love the WordPress related activities associated with my online business.
Now I want to start to give back
Over time I have learned about WordPress, WordPress themes, WordPress plugins and keyword research. I also learned and practiced some practical ways to do keyword research, written articles, learned and practiced practical SEO techniques. These along with other affiliate marketing activities help me improve my affiliate marketing abilities. And my affiliate marketing capabilities.
Now I want to offer you some understanding into these affiliate marketing activities as well as provide you with real practical ways that real affiliate marketers are doing these days.
A Little Story About My Affiliate Marketing Life
I joined an affiliate marketing platform a few years ago when I was doing other things. At that time I did not have the time to give it as much time as I would have liked, however I kept my subscription active and kept my interest in affiliate marketing active.
I also did some of the affiliate marketing training that they provide as well as creating a few WordPress based sites. This means that I am now extremely comfortable with creating WordPress based sites. You will too if you follow this training and practice doing the suggested exercises.
Part of that affiliate marketing platform is access to some great affiliate marketing training online and also to some great affiliate marketing tools.
Over the time of my membership I have seen this affiliate marketing platform increase their offerings thereby making premium membership of this affiliate marketing platform even more valuable and even more useful to aspiring affiliate marketers as well as experienced affiliate marketers.
Prior to joining that affiliate marketing platform I had over my life always had an interest in having my own business. So much so, back about 35 years ago I actually set up a mail order business before going to college.
I learned a lot during those mail order days however I was not earning enough at the time so had to drop the mail order business. I did a 2 year full time computer programming course which I totally enjoyed from day 1. I loved that computer programming course.
So much so that in my first year in that course I was awarded the best student in the department of science and computer science award. Awesome or what?
After completing that course I obtained a job as a trainee computer programmer and progressed fairly quickly in that career. I enjoyed that career path for over 25 years and loved it. That career path meant that I did not have much time for my other interests which I put on the back boiler.
For me there was always something missing and that is the “free as a bird feeling” that is associated with mail order and also as it turns out with affiliate marketing. I have a collection of self improvement books and business related books as that nudge never truly left me. Thank goodness.
Now I have some time to actually do the affiliate marketing thing and I am grabbing this with both hands when time actually allows me to. I am loving it. Now I need to focus my affiliate marketing time on the really important tasks and not be too concerned about the unimportant tasks.
Well for me this is to build up affiliate marketing businesses which I am totally looking forward to. I know that I can do it, it is basically a matter of keeping myself focussed on the important things.
I have already pushed through various challenges in building up my online business. I know that I can push through whatever more challenges are required in building up my online business. It takes focussed time and focussed effort to build up an online business. If anyone else says otherwise be sure to ask them for the proof without you parting with money to view that proof. 🙂
My Mission With Affiliate Marketing
I want to make you aware that there are a lot of benefits associated with affiliate marketing, this is the result of a lot of hard focussed work. Building up an online business using affiliate marketing as your vehicle is a great idea however you do need to be aware that it is not necessary the easiest or the fastest way to make money, especially in the beginning when you are learning about affiliate marketing. To learn about affiliate marketing you do need proper affiliate marketing education and proper affiliate marketing training in order to increase the odds of success for you.
It is important to understand that there is a lot of false information out there and a lot of people have got unbelievable expectations of what can be achieved in affiliate marketing in a short time period with little or no real work.
As far as I am concerned it is going to take focussed time and focussed effort in order to build an online business as an affiliate marketer. I am reminded of a famous saying “Rome was not built in a day”.