Categories Stress

Is Meditation Really Helpful in Stress Management?

Many individuals-especially those that have stressful jobs-use various meditation techniques as a type of stress management. It is because meditation techniques are effective in relieving stress since it targets specific body parts which can be easily affected by stress attacks. Nowadays, meditation techniques might be classified as “concentrative” that involves the technique of focusing into a particular object and the opposite might be termed as “expansive” that involves an individual’s free flowing thoughts, commentary, and reflection.Stress buster meditation techniquesBeing an ancient practice, experts say that meditation techniques can vary depending on the origin of the practice and the culture in that place. The usage of these in stress management also rely upon the personality of the person and where she or he comfortable with. Today, it has evolves into so many forms and kinds. But, most individuals who use meditation techniques as a form or stress management use the most well-liked ones including the mantra meditation, the trataka or regular gaze, and/or the chakra meditation. The mantra meditation refers to at least one those meditation techniques that involve production of sound or the mix of a number of sounds which can be played in a really spontaneous manner. When the sounds are spontaneously played, it may well greatly affect the metal process and psychic consciousness of the person practicing it. The Trataka or Regular Gaze, then again, is considered one of those meditation techniques which have been commonly practiced by majority of the religious systems on the earth corresponding to Sufism and Christianity. When translated literally, “trataka” means to “gaze steadily” into a particular object. On this meditation technique, the person meditating is asked to gaze steadily in a certain an object and focus his or her attention to it. Due to its effectivity in holding an individual’s concentration for an extended time period, the “trataka” is taken into account as one of the vital effective yet easy technique of meditating.

Amongst the advantages of this meditation technique is that it helps in the development of the person’s external and internal optic function, alleviates visualization disabilities in addition to poor eyesight, develops deep mental concentration, enhances the person’s ability in maintaining single point sight in addition to developing an individual’s sense of intuition.One other meditation technique for stress management is the chakra meditation, which greatly helps within the manifestation of energy and mind control. Additionally it is known to be very effective in developing an individual’s deeper consciousness. For beginners, there are literally seven Chakras available to be tried on but the most well-liked amongst them is the “chakra anusandhana,” which might be self-tutored. This meditation technique helps awaken the chakra of an individual in a really gentle and balanced way. Additionally it is considered one of those meditation techniques which can be easy to do. What you possibly can do is to take a seat or lie and shut the eyes.Once you might have done this, you possibly can now adjust body in addition to your clothing for correct respiratory control. When you pay money for it, you possibly can let the chakra flow into you slowly. Although this may be very effective, don’t overuse it because it may well lead to varied unintended effects including exhausted mental capability.When you resolve to do that as a type of stress management, at all times be certain that an expert to avoid creating imbalance that may lead to varied personality disorders guides you.

Categories Stress

Time Management Suggestions – 5 Essential Steps to Reduce Stress During Time Crunches

Time management suggestions really aid you manage yourself when you find yourself stressed, rushed, and caught in a time crunch. Those are, in spite of everything, the times when it’s hardest to make your best time decisions.

Listed below are 5 Stress-Reduction Steps to Take the Crunch Out of Your Time

  1. Work Inside Your Limits. It sounds easy. It just isn’t really easy. Take a deep breath. Recognize the truth that you just haven’t got time to get every part done that you just may need hoped to. Straightforward because it sounds, it requires truly relinquishing options you would possibly value highly! In Scott Peck’s classic, The Road Less Traveled, he lists “balancing” as one among the 4 essential disciplines to unravel all life’s problems. At the guts of balancing is letting go. You assume more positive control by reducing demands on yourself to a workable level. Having simplified your demands, you can succeed!
  2. Prioritize Decisively. Quickly make or revise your to do list (on paper) with “must do” items at the highest and things which you can let go of at the underside. This assures that you just don’t miss a key task. Actually, recent studies show that your brain is just not engineered to store lists. Translating your plans into written, easily implemented “next motion” steps is a priceless stress reduction tactic.
  3. Assertively Ask for Assistance. It’s OK to ask for help, and it is important to be calm and clear when requesting it. Being firm and friendly, not frenzied, keeps the stress level at a minimum for everybody (yourself included). If help cannot be obtained, return to the 1st step and reduce your list further.
  4. Give Thanks. Fourth, once every part is finished that may be done within the time span available, you should definitely thank everyone who pitched in – and if it was just you, you should definitely thank yourself and validate the trouble that carried you thru! Expressing appreciation provides a possibility for gratitude to revive balance and perspective, and it helps consolidate good will.
  5. Review and Revise. This step, often ignored, pays wealthy dividends. When you’ve got a moment to meet up with yourself, review what happened that left you in a situation with an excessive amount of to do in too little time. Ask yourself these 3 questions:
    • Was procrastination involved?
    • Were there unexpected changes in your day that threw a wrench within the works?
    • What are you able to do to avoid a situation like this in the longer term?

Time management skills cannot address every eventuality, and there can be times when you’ve got to squeeze an excessive amount of activity into too little time. Nevertheless, doing what you may to forestall stressful crises, minimize their impact, and learn from them is an important gift to yourself.

Now, what’s your next move towards stress-free effectiveness?

Categories Stress

Healthy Stress Management Techniques

Healthy stress management needs to be a significant a part of everyone’s life. It’s too easy now a days to show to vices and bad behaviors when something stressful occurs. Stress happens to everyone and it has a huge effect on every aspect of our lives. Subsequently learning and implementing healthy stress management techniques in our every day lives is needed for maintaining physical and emotional health. Everyone handles stress in another way nevertheless by utilizing healthy stress management suggestions you possibly can learn to maintain stress levels under control and avoid physical and emotional symptoms that include it.

Stress can occur suddenly, or construct up time beyond regulation. Subsequently it is important to try to reduce unnecessary stressful situations by being prepared, managing your time and solving problems quickly. This implies being realistic and resolving problems before they blow up. There is simply a lot time within the day, subsequently don’t tackle extra projects or activities which can be going to stretch you thin. This includes financial obligations as well. Saying no or turning down requests doesn’t make you a nasty person, parent or spouse. It’s being realistic about your time, your needs, and your ability to handle every part that is in your plate. Speak about concerns that might turn into problems in a while. It might be difficult but by addressing issues upfront you possibly can avoid problems in the long run.

Stress reduction is a healthy stress management tool. And it might be different for everybody, but knowing what stress reduction techniques be just right for you it is important for controlling the stress that builds up time beyond regulation. Exercising, socializing and taking breaks are all examples of healthy stress management suggestions which reduce stress. Nevertheless when stress suddenly and immediately hits you it is important to know manage that stress properly so you possibly can think clearly and react appropriately. Manage this stress by putting things into perspective, accepting what you can not control and coming up with a plan.


Exercise is a vital a part of a healthy lifestyle but it’s also an amazing solution to manage stress. Once we exercise our body releases endorphins into the blood stream which make us feel good, so not only does it physically make us feel higher but emotionally as well. Consider specific exercises that reduce stress comparable to yoga, tai chi, Pilates or martial arts.

Take a Break

Everyone needs sometime throughout the day to themselves to take a break. This time could be used to do whatever is most pleasing to every individual person nevertheless it is specifically to calm down and relieve stress. By doing one relaxing activity every day, whether it’s listening to music, meditating, writing in a journal, getting a massage or painting you’re implementing healthy stress management techniques into your lifestyle to administer and forestall stress.

Express Yourself

Humans are social creatures; subsequently it is important to specific how you’re feeling. Talk over with a friend, family, and coworker about how you’re feeling, even when it’s just to inform someone and never to get advice. It’ll make you’re feeling higher to get your feelings heard, and never bottle them up inside you.


Having perspective on every circumstance possibly difficult especially during stressful times. Nevertheless it is important to take a step back and put yourself in the opposite person’s shoes, or ask yourself if it really matters within the grand scheme of things. Then take a deep breath. It will will let you move forward with a transparent and focused head.

Beyond Your Control

When circumstances are uncontrolled, it is simple to be stressed or get mad but there isn’t a point to it. We cannot control every part. Manage your stress by learning to manage and accept that you just cannot control every part. It will provide help to to remain calm when something happens that’s beyond your control.

Come Up With a Plan

When there may be an issue, the perfect solution to manage your stress is to make a listing of all possible solutions. Determine which works best on your problem and put it into motion. This lets you see that you may have options within the time of crisis, and by making a plan to resolve your problem you’re effectively reducing your stress.

Healthy stress management tools are an amazing resource against every type of stressful circumstances. They permit anyone to administer, reduce and forestall stress in ones every day life. Keep stress under control by utilizing these techniques each and daily.

Categories Stress

Suggestions For Coping With Holiday Stress

For many individuals, the vacation season brings joys and happiness; but for some it brings more stress as well. We’ll discuss among the stress problems which might be unique to the vacation season.

Essentially the most pressures probably come from each your works and family. On one hand, there might be more projects which might be demanding for completion in a shorter time frame in your work; hence bringing more deadlines with fewer resources. On one other hand, you could be expected to plan for a vacation trip from your loved ones.

The expectation or feeling obligated for planning a feast, buying presents throughout the holiday season may also be the key contributors to your stress level. Crowded stores, clogged streets, traffic jams, lack of parking spaces and bad weather could all add to the pressures as well.

In truth, holiday stress has clear similarities to the more common day by day stress that we’re all facing each day. Hence, holiday stress is subject to the identical form of treatments as well.

Listed here are some tricks to enable you melt away the vacation stressors.

1. Plan ahead and make an inventory. Whether you are planning for a visit, feast or buying gifts; make an inventory of what must be done next. This helps to take the guesswork out of the way in which. Having an inventory also helps to eliminate any last minute stress worrying about things that you will have forgotten.

2. Shop prematurely. Control some great deals all year long. Shopping earlier helps you avoid last minute stress of getting to undergo crowded stores and on the lookout for parking spaces.

3. Plan your holiday budget and persist with it. If you happen to’re planning for a vacation trip, start saving some money earlier, settle on where you must go and put aside a budget you could afford. Similarly, if you could have to purchase gifts, buy something you could afford, do not get carried away. Great gifts don’t must be expensive ones. Remember it is the thought that counts.

4. Stay home throughout the holiday. Many individuals feel obligated to travel throughout the holiday, you may break this holiday tradition by selecting to spend quality time at home together with your family members. Just consider some activities like decorating the home and the Christmas tree. Playing games within the snow together with your family and your dogs, etc.

5. Take day out for yourself. Spend one hour day by day for doing exercise, taking your family members and dog for a walk, listening to music, learning yoga and meditation. All these activities might help melt away stress and anxiety.

The vacation season is so that you can enjoy and spend quality time together with your family members; so take the chance to recharge your battery and cherish the moments. Wish you could have the secure and completely satisfied holiday season.

Categories Stress

Computer Stress Relief – 7 Great Suggestions For Reducing Computer Stress

Most of us spend half our days on the pc. Computer stress relief subsequently must be a vital a part of our on a regular basis routine.

Stress unchallenged may end up in health difficulties. Do you discover that you just get sore shoulders when you sit in front of the pc for too long?

Do you get headaches or change into bad tempered when you get “lost” in what you might be doing and find that half your day has been lost?

Computer Stress Relief

The next computer stress relief techniques will go some approach to relieving this stress:

1. Get comfortable

How comfortable are you now reading this?

This is essential. Remember most of us spend half our days in front of the pc. The way you comfortable you are actually is a mirrored image of how comfortable you might be for many of your day.

Should you are in an office, your employer legally must make you as comfortable as possible. And this is just not only for your personal advantages. A study within the twentieth century by Maslow (The Hierarchy of Needs) showed that productivity increases when you may have good working conditions.

So speak to the HR or Health department and get a cushty chair, desk etc.

Should you are at home, again be sure you may have a clean, comfortable and relaxing workstation. It’ll relieve stress.

Plants and crystals are also wonderful for eliminating toxins which assist in computer stress relief. Plants to get are (in response to research by NASA!):

o English ivy

o Spider plants

o Dracaena

o Boston ferns

o Fig trees (ficus benjanmina)

2. Take regular breaks

Once I am working online or on my computer I all the time take regular breaks.

The web is addictive. By setting your alarm once an hour, getting up and stretching your legs you give yourself computer stress relief.

We will get pulled into the web so by putting your computer on standby as soon as your alarm sounds (you do not lose any info this manner or must shut any programs down) you may have a break.

3. Get outside

Breathe fresh air as often as possible. Take a ten minute break once an hour and go and breathe within the fresh air.

4. Up so far equipment

In case your equipment is actually slow or keeps crashing this might be very stressful. If things are slow, slightly than getting annoyed, practice deep respiratory. Breathe in for a count of 4, hold your breath for a count of 4 and breathe out for a count of 4. Make the computers slowness work to your advantage.

But attempt to update your computer if it is actually old. I purchased mine 2 years ago, a top quality computer and it continues to be really quick. So that you need not do it that usually nevertheless it still makes an actual difference.

5. Back up your information

I had an issue with my computer last 12 months. I assumed that I had lost all my personal documents. This definitely gave me an incentive to back my things up.

I provides you with a very good tip to avoid wasting you a lot of stress and money on repairs. In case your computer stops working properly or some software stops working from sooner or later to the subsequent for some reason do that out.

1. Go to Start/All Programs/Accessories/System Tools/System Restore.

2. Select a date when your computer worked properly

3. You is not going to lose any information – this takes the settings back but doesn’t change your personal information.

4. Hey presto your computer should work advantageous now

I attempted this when my system crashed. I attempted all the pieces else but nothing worked. I assumed it was a virus nevertheless it was because I had deleted a file.

Try it in case your computer crashes – you’ve nothing to lose (but remember I’m not a specialist and that is just advice…)

6. Learn the fundamentals

Should you don’t really know the right way to use a pc then enroll yourself in a pc course. In fact using a pc goes to be stressful when you do not know what you might be doing.

I used to be born right into a generation where I used to be using and twiddling with computers from a young age. But numerous the older generation do not have that ease with computers. That doesn’t suggest you possibly can’t learn, it just signifies that it’s price searching for out a specialist and learning the fundamentals.

7. Cultivate patience and focus

Keep respiratory deeply, have regular breaks and be kind to yourself – when it’s 3 am and also you only went to take a look at a few emails turn the pc off.

Computers are an awesome approach to cultivate patience and focus. Set your intent of what you would like to do before you switch the pc on. Do what your intention was first. And check out to not get distracted. Should you do, be kind and are available back to what you were specializing in.

I hope that these few suggestions will assist you to alleviate a few of your computer stress. Please visit me at my website for more up so far articles about stress relief:

May you be well.

Categories Stress

The Three M’s of Stress Relief Suggestions

Over and over we encounter an unusually heaver load of stress that we must carry in our lives. Perhaps it has to do with money circumstances, family or relationship problems or could also be resulting from an illness or injury. Regardless of the reason behind the stress there are definitely some stress relief suggestions that may utilized as a way to keep the stress levels under control and managed well enough that they now not pose an issue to your on a regular basis functioning.

We’re all so quick to succeed in for the pills after we suffer a stressful period in our life, but reaching for a chemical treatment can prove more detrimental to ones health than affective. Most of the pills and anti depressants which are prescribed by doctors don’t actually allow the patient to administer stress, they simply mask the emotions related to it.

Some effective stress relief suggestions would come with the three M’s: Movement, Mental diversion and likewise Meditation. Movement is an efficient way of asking the body to release the texture good endorphins that could have you mentally picked up very quickly in any respect. A straightforward brisk walk, maybe even swimming a couple of laps will help your stress levels immensely. Walking your dog generally is a very effective stress reducer because it allows for physical exertion in addition to the interaction between human and animal. This interaction has been proven to be useful in stress reduction.

Meditation and mental diversion could be achieved at the identical time through the effective use of certain variety of music. Music has long been associated to inducing brain activity for the listener. There may be a genre of music that’s in a position to pump subliminal sounds through to the brain and end in a really deep meditative state, which effectively causes rest and tranquility. This can be a very useful solution to achieve rest and an easy option when in search of stress relief suggestions.

Categories Stress

4 Suggestions For Handling Spiritual Stress

A lack of life purpose or challenge to non-public identity stresses the human spirit.

The way you define who you’re, and the meaning and purpose of life is core to the health of your spirit. You experience spiritual stress when these definitions are challenged or unclear. The human spirit asks, “Who am I”, “What’s life about” and “What’s my purpose”?

These questions peak at times of serious life change or loss as within the identity challenges of adolescence and mid-life or lack of a baby, spouse, job or body part.

Attaching identity and purpose to variables outside your control makes you vulnerable to spiritual stress.

Listed here are 4 tricks to de-stress your spirit.

Tip # 1 ~ Connect with Self. Look deep into your eyes in a mirror. Contemplate. Who’s looking? Realize the identical awareness inside you today has been there from the start of your life. There may be a gradual, abiding Self that doesn’t change with the changes in your body, emotions or thoughts. This invulnerable core is a foundation for inner strength and support.

Why it really works ~ If you find yourself not depending on outer conditions to define yourself, you are feeling free. The outer world is always changing and undependable. Your inner being is solid, grounded in point of fact and invulnerable to attack by others. Viktor Frankl describes this beautifully in “Man’s Seek for Meaning”.

Tip # 2 ~ Connect with the moment. Feel the water in your hands as you wash them. Notice the particular way you wash them, the slipperiness of the soap, the temperature of the water. Feel your feet on the bottom, notice the sights, sounds and smells around you.

Feeling your experience within the moment is a practice in being present and helps you connect with life in a deep and meaningful way. Set an intention in the beginning of your day to stop and be present incessantly. You’ll discover this practice reduces stress by increasing awareness and meaning in each moment.

Why it really works ~ Connecting to the current moment centers, relaxes and enlivens your life experience. You aren’t ruminating concerning the past or worrying concerning the future, that are stressful. The insight, knowledge and experience of this moment is on the market to you. Stress decreases when you might have a way of control inside yourself.

Tip # 3 ~ Connect together with your purpose. How do what is significant to you? You’re feeling it. Notice the small voice or sense of knowing inside when something is attracting you. Your body alerts you to what’s dangerous or attractive long before your minds can explain why. Listen to those cues. That is your intuition, or sixth sense. Your deepest values and purpose aren’t in your head, but in your heart. What does your heart reply to; what touches your spirit? Purpose is the force that energizes. It inspires you to rise up within the morning. What excites your passion for all times?

Why it really works ~ When your inner promptings guide you, you can not make a mistake. These are signs that result in your truest desires and lasting happiness. Joseph Campbell, the nice mythologist says, “Follow your bliss”. If you follow your true path or calling, you’re invigorated moderately than stressed.

Tip # 4 ~ Connect with nature. You might be part of a bigger cosmos. You aren’t isolated because the boundaries of your body suggest. Whether you have a look at life from a non secular, spiritual or scientific perspective, what you think that and feel affects the environment and the environment affects you. Spending time in nature reconnects you to your natural rhythms. It is straightforward to lose your center when attending to other people, television, computer, shopping, and so forth always captures your attention. Taking time every single day to be quiet in a natural setting, reflecting, journaling, or simply being present can bring you back to yourself. If you take a break or before going home at the top of the workday, take a moment to smell a flower, watch the river flow by, or appreciate a tree.

Why it really works ~ Earth vibrates at a certain frequency. Spending time in nature synchronizes our vibrations to the natural vibrations that support us. Closed up in hermetically sealed buildings with fluorescent lighting and re-circulating air all day could cause a lack of balance and connection together with your self and your natural rhythms.

Spiritual stress results from the lack of connection to your true self, values, purpose and nature. Taking time every single day to re-connect with these points of your life reduces stress and supports happiness, security and connection.

Categories Stress

Stress Management Suggestions – 10 Reliable Ways to Relieve Stress

Every human, man or woman, is having diseases each physically and mentally. Physical diseases might be cured by taking medicines whereas the mental diseases aren’t so. It serves well if one is aware of the stress management suggestions enabling him/her to reducing stress and feels relaxed. Only a couple of are smart enough to know the techniques and ways to alleviate stress. Anyhow there are specially trained experts to assist for the needed.

Mentally affected individuals are different from mentally distorted individuals. Some sorrowful events and over work for mind are to affect mental health of an individual. But a stress with mental tension is generally as a result of own making burden instilled to the brain consequently resulting in mental health disorders. So, one should know the under mentioned stress management tricks to be free from distorting vibrations within the mind.

1. Planning each day activities:It’s all the time good to have a plan of motion before to perform. Any activity with a preplan is well done giving good results as anticipated. It’s to say that there’s a pleasure to the person once the goal is achieved as expected. The nice result definitely relaxes the mind to proceed further without stress.

2. Do not be in a rush burry: There are some individuals to be all the time in hectic and hurrying. It’s indeed to spoil the rod than to spare for higher results. Such individuals whether at home or at office spoil their name with bad leads to hurried activities. The worst is to say that the person is thrown to emphasize and strain. So, it’s pointless to be hurried in anything if properly thought.

3. Positive pondering: To think properly could also be easier with some individuals however it shouldn’t be a positive pondering. It implies indeed hoping to attain the goal as envisaged. Optimistic thought is indeed one other incentive to see the work done in time and yielding fantastic results where there isn’t a place for anxiety and panic attacks. Pondering negatively should so far as possible be avoided.

4. Taking healthy food regimen: Taking nutritious and healthy food regimen can also be one in every of the stress management programs felt as vital as anything for maintaining health. It serves more when the food regimen is taken in time with limit as required to the body to offer calories. Irregular diets habits as and when getting a chance to fill the stomach creating indigestion problems which in turn making the person to suffer with mental tension needs to be avoided.

5. Mild physical exercises: Physical exercises keep the body fit and somewhat rest gives freshness to body and mind. It might be a latest experience to feel higher with mild exercises without straining much.

6. Relaxed walking or outing: Whether men or women drained with week through paperwork and bounded domestic work need rest no less than at some point at home. As an alternative of being lazy at home, it is nice to spend the vacation with a brief picnic to a really nearby place like park or sites for relaxed walking exercise. It will keep the mind nice and free of all stress and tension.

7. Yoga and respiration exercises: Yoga for stress management is of two types. One is to maintain the body at various static positions making the interior parts flexible accordingly and keeping them alert and energetic. The opposite is to maintain the mind at a completely calm status of tranquility. Yoga is to maintain the mind relaxed. Respiratory exercise regulates blood circulation and makes you are feeling relaxed. Each yoga and respiration exercise guided by a trained master are best suggested for coping with stress.

8. Divert your mind to mild music: When you find yourself drained with work, physical or mental, tune your mind to listen to mild and melodious music which id little doubt one in every of the comfort techniques for stress. Soft music is all the time beneficial for reducing stress as a result of tension within the workplace.

9. Anger stress management: Anger is the primary enemy for increasing the stress with any person which is sort of treated as an anxiety panic disorder. It’s advising to all those are easily prone to stress to avoid getting offended for every and all the pieces.

10. Develop a give and take mind: It’s a superb psychological means of feeling pleased by giving first something to your mates and feel pleased with a couple of other things receiving from them. It’s one in every of the reliable ways to alleviate stress.

Knowing simply what’s stress management and tips on how to manage stress cannot serve the aim of reducing stress but practicing alone the above suggested stress management suggestions when in need will definitely help as ways to administer stress.

Categories Self Defense

Keep Your System Easy! Self-Defense And The Science Of Stress Performance

“There Are No Superior Martial Arts,

Only Superior Martial Artists”

I’ve read, heard, repeated and written that phrase so often I can not even remember where it got here from. The rationale I prefer it a lot is since it’s true!

This text isn’t one other effort to debate the merits of 1 self-defense system over one other. Neither is it to argue about which style will or won’t work “on the road.” All martial arts have components inside them which can be powerful fighting techniques. It is important to know which of them they’re!

Self-Defense Systems Differ,

But Self-Defense Principles Don’t

On the surface, martial arts and self-defense systems seem different. Nevertheless, in the event that they are legitimate and effective, the principles underlying them are the identical.

Principles are the foundations concerning the way things are. They’re inarguable, non-negotiable and unchanging. They don’t have anything to do with the best way we expect things are or the best way we wish them to be. Just like the laws of physics, they simply are.

As “Martial Scientists,” our goal is to explore, discover, test and make sure the operative principles that outline and influence the fact of combat. Your ability to provide a desired result, on this case to effectively defend yourself, is a direct results of how well you understand and apply the principles of combat and human performance.

What Do You Know About

Performance Under Pressure?

This text is about how fear and stress affect fighting performance. Whether you think about yourself a seasoned martial artist, a self-defense enthusiast, or a self-taught “ham & egger” who just desires to stay in shape and boost your confidence, this information is essential to know. In case you are training for self-defense, it is advisable to select and develop skills that shall be effective within the chaos of a violent conflict. This text will enable you in that process.


Stress Is Good, But Only If It

Works For And Not Against You

Stress is our response to an actual or perceived threat that we inherited from our ancestors. It was, and is, essential for our survival as a species. That survival mechanism, often called the “Fight or Flight Response,” is thing. If properly managed, it may possibly be a strong force in fighting off (fight) or escaping from (flight) a violent assailant. Nevertheless, if ignored or misunderstood, stress can impair our mental and physical performance and compromise our effectiveness in a fight.

What Is “Self-Defense Stress?”

Stress, because it pertains to violence, is the response to a perceived discrepancy between a threat and your ability to manage it under conditions where the consequence has the potential for death, injury or physical degradation.

The Symptoms Of Stress

Stress causes quite a lot of psychological and physiological changes. Without moving into the specifics of those changes, the affects of intense stress on performance fall into three categories:

1. Perceptual Distortion – lack of peripheral vision and depth perception, hearing could also be impaired, changes in pain sensitivity, etc.

2. Cognitive Impairment – the emotional centers within the brain turn into predominant and inventive or logical considering is impaired.

3. Motor Skill Deterioration – the flexibility to perform certain physical actions is impaired by stress. Nevertheless, other actions can actually be enhanced by stress.

Each of those categories could form an article (or book) of their very own. Nevertheless, for the needs of this text, I’ll confine myself to information pertaining to the choice and performance of physical skills.

THE KYSS! PRINCIPLE (Keep Your System Easy!)

Why Do Black Belts Get Beat Up?

Why is it that so many martial artists get beat up? I’m sorry to burst your bubble should you thought otherwise but the actual fact is that many individuals, even after years of coaching, have been thumped by “unskilled,” intoxicated adversaries. How can that be?

Often people train with a distorted mental map of what it’s wish to be in an actual, knockdown, drag-out, anything-goes street-fight. They confuse sparring with fighting and find themselves hesitant, overwhelmed by fear or attempting techniques that just don’t work.

The more clearly you understand the realities of a “fight” and the affects of being in a single, the higher you’ll be able to prepare yourself for the chaos of non-public combat.

Motor Skills Classification

Motor Skills is a flowery name for physical actions or techniques. They might be divided into three categories:

1. High quality Motor Skills – are actions involving small muscles, dexterity and eye-hand coordination. The power to perform effective motor skills deteriorates at low to moderate levels of stress.

2. Complex Motor Skills – are actions that link three or more components in a sequence that requires timing and coordination. At moderate to high levels of stress, the flexibility to perform these skills can also be impaired. Many martial arts techniques are complex motor skills. This explains why techniques that may match effective in low-stress training fail in a high-stress street-fight.

3. Gross motor skills – are easy, large-muscle group actions like a squats, pushups and push/pull-type movements. This includes basic fighting skills like a straight punch, a hook punch or a Thai boxer’s knee strike for instance. Unlike effective and complicated motor skills, gross motor skills DO NOT deteriorate under stress. In actual fact, they’re enhanced by the affects of fear and stress.

Obviously we wish to rely predominantly on gross motor skills when designing a self-defense response system.

The “Less-Is-Best” Theory

Some self-defense and martial arts instructors imagine within the “More-Is-Higher” philosophy. They think that learning a high variety of techniques will increase the flexibility to reply effectively to a greater variety of situations; that the more elaborate the fighting system the more adaptable it becomes.

In case you hold this philosophy yourself, please forgive my bluntness but…YOU’RE WRONG!!! The More-Is-Higher approach doesn’t withstand scientific scrutiny. Complex or elaborate techniques don’t work in an actual fight. It’s so simple as that.

In contrast, the “Less-Is-Best” approach is more practical, realistic and consistent with what science tells us concerning the way we perform under stress. Listed here are a number of of the advantages of keeping the variety of techniques to a minimum.

Faster Response Time

Way back to the 1800’s, researchers knew that the more responses you’ve gotten to a stimulus, the longer it takes react. In 1952, a researcher named Hicks confirmed that for each response alternative added, the period of time required to react doubles! That is widely often called “Hicks Law,” and has been repeatedly confirmed by subsequent research. In a self-defense situation, the longer you’re taking to answer a threatening motion, the more likely you shall be injured and defeated.

Fast Results With Minimal Training

One other issue that supports the concept of keeping your inventory of techniques to a minimum is the period of time you’ve gotten to practice and the time it takes to construct technique competence. (remember: competence builds confidence which reduces stress!)

Imagine you’re employed on 20 techniques and also you train for an hour per session. Meaning you’ve gotten 3 minutes to take a position on each technique. If nonetheless, you reduce the variety of self-defense techniques to a few (just an arbitrary number), you invest 20 minutes on each technique, conceivably investing 600% more time and repetition on each. What technique would not be improved by six times more training?

The Brass Knuckle Effect (Cognitive Clarity)

Imagine you knew you were about to be attacked by a big, strong, psychopathic assailant. There isn’t a way of avoiding the fight. As an instance your self-defense system consists of 20 different techniques. Within the stressful moments preceding the encounter your mind is reeling; attempting to determine essentially the most appropriate plan of action.

Remember that your cognitive abilities are impaired by stress. Stress-related “brain damage” prevents you from forming a logical or creative solution to your predicament. What’s going to you do?

Seeing your dilemma, friend (if he wasn’t before he’s now!) discretely passes you a set of brass knuckles. What do you suppose has just happened to your thought process?

I’ll hazard a guess that the mental fog begins to lift, your stress decreases and your objective becomes clear. It’s now an easy matter of taking those brass knuckles and slamming them repeatedly into vulnerable parts of your opponent’s anatomy. Seems easy now doesn’t it?

The potential of you winning the encounter has been significantly enhanced. That very same affect might be achieved without the brass knuckles by sticking to a limited, yet adaptable, inventory of dependable fighting skills.


Virtually all completed fighters are known for specific techniques that they excel at. Nevertheless, should you ignore their “bread & butter” techniques, most of them could be considered “average.” Those fighters excel due to their ability to simplify their system and construct on their superior techniques.

Knowing what you now learn about technique selection and stress performance, what do you consider the merits of “specializing” in a core set of fighting skills? Here’s the best way to start.

Explore Your Strengths

Don’t just latch onto a fighting tactic arbitrarily. Evaluate your existing skills and choose a strike, a kick, or a ending hold that looks like a “good fit” for you. What technique to you consistently land or apply when sparring? What’s your best or favorite technique? What technique do you are feeling you’d resort to under pressure? Answering these questions will get you began with the specialization process.


Having as few techniques as possible doesn’t suggest that you just limit your ability to answer a wide selection of situations. The concept is to take that specialty strike, kick, joint lock or choke and train it in as many alternative ways as possible. Learn to use those basic skills at different ranges (striking, clinching or on the bottom), against different partners, against different apparatus and in as many drills as you’ll be able to consider. Learn the best way to set them up and follow them up. Strive to learn quite a bit about a bit, not vice versa.

Train to Momentary Exhaustion

A great method to see how well a method holds up under stress is to coach it to extreme fatigue. You may bring on the physiology of intense stress by exerting yourself. I call this “blitz training” within the heavy bag article: “There’s nothing like a swift kick to the bag.” on my site at:

Blast out a method or combination repeatedly for a specified duration or until you’ll be able to’t do it any more. I can guarantee that gross motor skills shall be the one ones conducive to one of these training.

Remember that you just would not do that training the entire time. You wish time to get better between intense workouts like this.

Obviously you will need to be healthy and in good physical shape to do on this training. Consult with my disclaimer page for precautions before following this recommendation.

Simplicity Is Not Inflexibility

A final note in keeping things easy is that the means of specialization doesn’t suggest that you just stop learning, experimenting or that you just abandon your existing training program in lieu of a “bare-bones” self-defense program.

In case you are pleased with your traditional martial arts system follow it. In case you love to leap up, spin around and kick things, then by all means, go for it! Just don’t confuse techniques that may work in a street fight with people who won’t. Apply the science of stress performance by adding specialty training to the degree that you need to develop practical self-defense skills.


Using The “KYSS! Principle”

To Evaluate A Potential Specialty Technique

Now its time to place these things into practice: Based on the priority you place on “fighting skill.” (there are several other advantages and reasons to coach) Take , hard have a look at the abilities you’ve gotten in your inventory and the period of time you intend to take a position in training.

Choose what quantity of your training you need to dedicate to self-defense. Design your system based on the next “KYSS Criteria.”

=> is the technique a “gross motor skill?”

=> do you’ve gotten confidence in your ability to perform the skill under pressure?

=> What technique is most successful for you in training sparring or competition? (nonetheless don’t confuse those activities with fighting)

=> Is the technique applicable in a wide selection of situations, at different ranges, in several environments, ring clothing that you just were during your day-to-day activities?

=> Are you in a position to construct a wide selection of coaching drills to construct adaptability and adaptability in your chosen techniques?

=> Are there techniques that you’ve got chosen which can be redundant?

=> Do you understand the underlying principles and biomechanics of performing and applying the skill with optimal efficiency?


Stress in a combative situation is a given. Expect it. It should be there. Your performance is the results of how confident and well prepared you’re along with how well designed your self-defense response system is. Attack the issue of stress performance this manner:

=> Simplify your system through specializing in a handful of effective and adaptable techniques.

=> Artificially create stress in your training sessions to inoculate yourself to it to some extent (more on this in future articles) and…

=> Select gross motor skills that shall be efficient under stress.

Knowing what you now learn about stress performance is not it obvious that the “KYSS! (Keep Your System Easy!) Principle” is value incorporating into your training? Scrutinize and evaluate your inventory of fighting skills and choose people who meet the KYSS criteria and you’ll improve your performance in a combative situation dramatically. The underside line of what I need you to remove from this text is that should you are training for self-defense Keep Your System Easy!

Take care, train smart and stay secure,

Randy LaHaie

Protective Strategies

============== Self-Defense Quote =================

“There are not any superior or inferior martial arts, there are only warriors and non-warriors”

“Each martial art relies on doctrine, a set of broad and general beliefs. Individuals who study a single doctrine are likely to shut out ideas from other sources and persuade themselves that their’s is the one true way of fighting. They turn into slaves to the very doctrines they profess.”

Forrest E. Morgan, Maj. USAF

Living The Martial Way

A Manual For The Way A Modern Warrior Should Think


Categories Stress

Stress Management Suggestions – Abraham-Hicks Teachings For Stress Relief

Stress could make us lose perspective. The teachings of Abraham-Hicks may also help bring it back. Abraham, in case you do not know, are (yes, plural!) a bunch of non-physical beings who share their wisdom with us by speaking through Esther Hicks. They’ve lots to say concerning the have to feel good.

In actual fact, they said: “A very powerful thing is that you’re feeling good.” I take that to mean that for those who do, every thing else will fall into place. Abraham also provide us with a whole collection of tools that help with that difficult task. In case you’d wish to learn more, you can buy considered one of their books. I especially love each Ask and It Is Given and Money and the Law of Attraction. Listed here are a few of Abraham’s techniques:

a) Which thought feels higher

In periods of stress or unhappiness, ask yourself: “Which thought feels higher”? At all times reach for the subsequent higher thought, they are saying. This is not too hard, especially once you could have some practice. An example: I’m really stressed about all those bills. Higher: I’m grateful for the services that these people provided for me (including money-lending services within the case of bank cards).

Why not reach for the best-feeling thought from the beginning? Why not go all the best way? Why not think “I’m so glad to be a debt-free millionaire!” Would not that be even simpler?

The reply isn’t any — because it isn’t possible. Have you ever ever noticed that while you feel within the dumps, you discover cheerful people really annoying? There may be a reason for that. In case you feel miserable, you’ll need to go to a rather higher feeling first. Then one which feels somewhat higher yet. And so forth until you’re where you desire to be.

b) Positive Points: Regardless of how miserable you’re feeling, you possibly can at all times find SOMETHING positive about almost anything. Make an inventory.

c) What DO You Want? As a substitute of complaining concerning the stuff you don’t love about your life, give attention to what you DO want.

Don’t whine about wanting but not having enough money. Deal with methods to get more. Take into consideration how nice it’s going to be when you could have more. In line with Abraham, the Universe doesn’t understand “no.” So for those who say “I don’t desire to work so hard.” it hears “work so hard,” and provides you more of the labor you so dislike.

Focus as an alternative on the type of job you WOULD like. Include among the details. Reasonable hours, friendly coworkers, appreciative boss and customers, and excellent pay. And the universe will bring you more of those things.