Anxiety & Stress Managemen Masterclass | For Health & Life Coaches or Therapists | Felix Harder | Skillshare

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Anxiety & Stress Managemen Masterclass | For Health & Life Coaches or Therapists

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

39 Lessons (2h 3m)
    • 1. Course Overview

    • 2. What you will learn

    • 3. The Difference Between Stress And Anxiety

    • 4. Short term vs long term stress

    • 5. The effects of stress on your body

    • 6. What Is Science-Based Stress & Anxiety Management

    • 7. Proven Strategies & Techniques

    • 8. Calm breathing overview

    • 9. Benefits of proper breathing

    • 10. Breathing Technique #1 - Three Part Breath

    • 11. Breathing Technique #2 - Bellows Breath

    • 12. Breathing Technique #3 - Diaphragmatic Breathing

    • 13. Progressive Muscle Relaxation Overview

    • 14. How PMR Helps Reduce Stress & Anxiety

    • 15. Complete PMR Routine

    • 16. Training For Stress Management Overview

    • 17. How Training Helps Reduce Stress

    • 18. Stress Management Workout

    • 19. Beginner Gym Routine

    • 20. What Is HIIT Cardio

    • 21. How To Design A HIIT Cardio Workout

    • 22. Eating for stress reduction overview

    • 23. How your meal plan affects your health

    • 24. How to eat for longevity

    • 25. How many calories do you need daily

    • 26. Determining TDEE

    • 27. Healthy bodyweight ranges

    • 28. Food choices for a longer life

    • 29. Foods for energy

    • 30. For to reduce stress and depression

    • 31. Supplements for improved sleep

    • 32. Supplements For Better Memory

    • 33. Organizing your environment overview

    • 34. The modern dilemma of our busy lives

    • 35. Too many distractions in your daily life

    • 36. How to reduce your daily decisision

    • 37. Organizing your home for less stress

    • 38. Organizing your time for less stress

    • 39. Organizing your work for less stress

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About This Class

Learn How To Become A Stress And Anxiety Coach, Work With Clients And Grow Your Life Coaching Business

Hi, I'm Felix Harder, stress coach. My "Stress And Anxiety Management Masterclass" is designed for anyone who wants to coach others about Mental Health, Social Anxiety And Stress Management.

In this course I will take you through the process of becoming a coach step by step. You will learn everything you need to know about the fundamentals of good stress management techniques and how to design an action plan for you or your clients. 

Researching and gathering all the knowledge you need to coach others takes a lot of time, so I created this course as a complete program to teach you everything there is to know about the 3 steps to become a stress coach:

1. Learn about stress and anxiety and how they affect our health and happiness

2. Use proven strategies and techniques that are based on scientific research

3. Understand how to work with clients and and apply these strategies in your coaching business

>>>Here Is What's Inside The Program<<<


  • What It Is & How It Works

  • The Best Techniques & Strategies 

  • How To Science-Based Stress Management


  • How Proper Breathing Reduces Stress And Anxiety

  • Learn & Coach Proper Breathing

  • Breathing Techniques: Full Instruction Videos


  • PMR Explained: What It Is & How It Works

  • Common Mistakes

  • Complete PMR Routine (Incl. Cheatsheet)


  • The Best Type Of Training: How Much & When

  • The Best Foods & Supplements

  • Incl. Sample Workout & Training Routine


This course will give you all the tools you need to help others achieve their mental health goals, be it to reduce stress, depression and anxiety disorders or simply life a more balanced life. If you want to build up your online coaching business, be it online or in person it’s important you equip yourself with the knowledge of how to correctly work with your students and understanding their painpoints.

The health coaching course is designed to develop both your personal and professional life. That means it’s not just for professionals but also for beginners who want to imporve their own (mental) health. You don’t have to have to be a health coach / therapist / life coach or have any students yet.

All you need is an interest in the field to get started.

The program is made up of multiple downloadable worksheets, eBooks and other printable resources. If you sign up you get access to all of them so you can study anywhere and at anytime

So If You Want To Coach Others And Make Stress Management Your Career, This Is The Right Course For You

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Course Overview: If you want to become a stress and anxiety coach and everything there is to know about helping others manage stress and improve their health, then this is the right course for Hi, I'm Felix, harder certified health and stress coach, and in this course I will take you through the process of becoming one yourself. You will learn everything you need to know about science based ways of managing stress and reducing anxiety. Researching and gathering all the knowledge you need to coach others takes a lot of time. So I created. This course is a complete program to teach you everything there is to know about the job. First, you will learn about stress and anxiety and how they affect our health and happiness. Then we talk about proven strategies and techniques that are based on scientific research, and lastly, I will show you how to work with clients and apply these strategies and your coaches along the horse. You will learn things like calm breathing, progressive muscle relaxation, exercise and nutrition for stress reduction and relationship Coach. This course will give you all the tools you need to help others as a stress and anxiety coach. Life coach or therapist. You want to build up your coaching business, being online or in person. It's important you equip yourself with the knowledge of how to correctly worked with your clients and understanding their pain points. This course is designed to develop both your personal and professional life. That means it's not just for experienced coaches, but also for beginners. Want to improve their own physical and mental health? You don't have any students yet, and all you need is an interest in a topic to get start. The program is made up of multiple Donald worksheets, e books and other renewable resource is if you sign up, you get access to all of them so you can study anywhere and at any time I want to thank you for checking out my course. And if you liked it so far, make sure which the previous clips and read the description 2. What you will learn: hi and welcome to the course. In this introduction, I want to give you a short overview of what you will learn and how the program structure Part one is the introduction in which we are right now. Not only will you learn about the core structure, but also about the difference between stress and anxiety and why, as an effective coach, you really need to be able to keep them apart. Part two will teach you the fundamentals of science based stress and anxiety management. As you will see, not all the techniques and strategies out there work. So I will show you, which are the most effective ones that you as a coach need to be familiar with. Part three covers calm, breathing, correct and calm. Breathing is one of the most powerful ways to eliminate stress and reduce anxiety. Unfortunately, very few people regularly practice proper and calm breathing. That's why I will not only show you how to do it correctly, but also give you three different breathing exercises that are perfect for beginners. Part four is all about progressive muscle relaxation, or PMR. Compared to breathing exercises, PMR is a more sophisticated way of reducing stress and managing anxiety. In fact, it's a deep relaxation technique that can also be used to relieve insomnia and reduce symptoms of certain types of chronic pain. We will go over the fundamentals of PMR how to do correctly, and I will also take you through a complete PMR routine step by step. By the way, the routine can also be downloaded as an MP three file so you can play it on your phone or in your car. In Part five, we will talk about exercise for a stress management. Even though physical exercise is itself a form of stress, I will show you how you can use it to reduce mental stress. For that, you need to know what type of exercises best and how much you should do. I will answer these questions and also give you a beginner workout routine to not just reduce stress and anxiety, but also to get in better shape. Of course, if we talk about exercise, we also need to talk about nutrition, which is what we will do in part six. Many people underestimate how big of an impact their eating habits have on their mental health, so not only will we go over the fundamentals of a healthy diet, but you also get me a planning tips and a lesson on the best supplements to fight stress and depression. In the last two sections of the program, we will talk about external ways to improve mental health. Unlike calm breathing, PMR or exercise and nutrition, which are all about changing yourself, these two sections are about improving your environment. In Part seven, we will start with improving your social connections. You will learn how to build strong relationships, how to save a broken friendship and how to manage stress in a romantic relationship. In Part eight, I will teach you how to organize your home work and daily routine to decrease stress and really be able to eliminate all the noise from your daily life off course. If you work as a coach, all these tips can also be used with your clients. All in all, the course will teach you everything you need to know to get started as a stress and anxiety coach yourself and I'm super happy to get into the program with you because we have so much to cover. I suggest we begin right away 3. The Difference Between Stress And Anxiety: before we start the program. I believe it's vital where on the same page when it comes to the basic definitions of stress and anxiety, both share many of the same physical symptoms, which makes it difficult to spot the difference between them. In fact, for someone on the outside, they could look identical openly to exhaustion. Excessive worry. So Mia, lack of motivation and irritability. The singles for physical symptoms like rapid heart rate muscle tension headaches. Nonetheless, they're not the same thing, and you want to be able to tell them apart correctly. Here's what I mean. Stress is your body's reaction toe a trigger and is usually a short term experience. Stress can also be positive or negative. For example, when stress kicks in and helps you meet. A deadline for a project that you thought was a loss cost is actually positive. But when it resulted insomnia for focused and impaired ability to do the things you normally do, it's negative. Basically, it stresses a response to an outside trigger or threat in a given situation. Anxiety. On the other end is a long term mental health disorder that can be the result of stress, but anxiety doesn't go away once the threat is eliminated, coping with one where the other requires a slightly different approach. In general, stress could be managed more easily, even though it requires some trial and error. What works for your best friend might not work for you. It's important to build your own stress reduction toolkit so that you have more than one strategy to implement when stress kicks it. Things that could be in this toolkit include calm breathing, progressive muscle relaxation, a good exercise routine and diet and meditation. On the other hand, the defining feature of anxiety disorder is excessive worry, occurring more days than not for a few months with anxiety. Lifestyle changes can also have improved the situation so daily exercise, a good sleep hygiene, healthy eating and avoiding caffeine and alcohol, all home remedies that can work. But once anxiety attacks for excessive sweating get too strong, psychotherapy and medication should be considered off course. This program is not about recommending certain medications for drugs. Instead, we will focus mostly on lifestyle changes that you can implement to help yourself or others the following lessons. We will go where sign space strategies. They're proven to 4. Short term vs long term stress: stress can be broken down into two categories. Acute stress and chronic stress. Acute stress is short term stress. Where is chronic stress is a long term stress. Examples of acute stress would be any stress you suffer for a short period of time, like being stuck in traffic, having an argument with your partner criticism from your boss or someone breaking into your house when you aren't there, However, let's assume you're bus driver and you get stuck in numerous traffic jams every day. Or you're in a bad relationship and constantly fight with your partner or you hate your job and your boss. Then these are examples where acute stress could turn into chronic stress. What you need to know is that your body is actually pretty good at handling absolutes of acute stress. We're designed to recover quickly from it, and it's how many mental health experts defined resilience. So how quickly you recover from an acute episode of stress. Your heart rate, blood pressure, breathing rate and levels of muscle tension may skyrocket for a short while, but if you're healthy and in good shape, thes indicators of stress quickly returned back to their normal levels. The problem is that our body isn't so good at handling chronic stress Over time. Chronic stress gradually increases your blood pressure, resting heart rate, breathing rate and levels of muscle tension. Now the body has to work even harder when it's addressed to keep you functioning normally. In other words, chronic stress creates a new default state inside your body, which is designed to be a short term state for reacting to danger. This new default state can lead to a host of health problems, including high blood pressure, heart disease, chronic pain and depression. If you're dealing with chronic stress, you need to work on your coping skills with exercise, relaxation techniques and other proven ways of stress reduction. We will go over them later, and you want to make sure to set aside a certain amount of time each day for one of more of these activities. They will benefit you immensely in the long run. Trust me 5. The effects of stress on your body: stress is defined as any change in the environment that requires your body to Rick and adjust in response. The body reacts to these changes with physical, mental and emotional responses. In this video, I want to go over the different effects stress has on your body. As you know, short term stress can actually beneficial to your health for immediate short term situations. It can help you cope with potentially serious situations because your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond. The problem is that if your stress response doesn't stop firing and your stress levels stay elevated far longer than is needed for survival, it will take a toll on your health. Chronic stress can cause a variety of symptoms and affect your overall well being. Let's now look at the different parts of her body and how they're affected by stress. First, your central nervous and endocrine systems your central nervous system, or CNS, is responsible for your fight or flight response in your brain. The hypothalamus tells your adrenal glands to release the stress hormones, adrenaline and cortisol. These hormones increase your heartbeat and send blood rushing to the parts of your body that need it. Most usually this will be your muscles, heart and brain. When the perceived danger is gone, the hypothalamus should tell all systems to go back to normal. However, if the CNS fails to return to normal, or if the stressor doesn't go away, the response will continue. Not only will this wear you out emotionally, but studies have shown that chronic stress is also a factor and behaviors such as overeating, alcohol and drug abuse. Next, we have the respiratory and cardiovascular systems. Stress hormones. Immediate effect on them is that during the stress response, you breathe faster in an effort to quickly distribute oxygen rich blood to your body. If you already have a breathing problem like asthma, stress can make it even harder to breathe. Your heart will also come faster as stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles. That way you will have more energy and overall body strength. The side effect of this is elevated blood pressure, which in the long term increases the risk of having a stroke or heart attack. Third, we have the digestive system under stress. Your liver produces extra blood shipper, also called glucose, to give you a quick energy boost under chronic stress. This could become a problem as your body may not be able to keep up with this extra glucose search and your risk of developing Type two diabetes increases. The rush of hormones, rapid breathing and increased heart rate can also upset your digestive system in other ways . You're more likely to have asked reflux or heartburn thanks to an increase in stomach acid . Also, while stress doesn't directly cost ulcers, it can increase your risk of getting them and lead to existing ulcers Acting up. Another important player in your body is the muscular system. When you're stressed, your muscles often tends up to protect themselves from injury. Normally, they release again once you relax, but if you're constantly under stress, they may not get the chance to relax. Therefore, tight muscles can cause back and shoulder pain, headaches and body aches over time. This can set off an unhealthy cycle as you stop exercising and turned to painkillers for relief on the last two systems, we need to look at our your immune and reproductive system. In the short term, stress stimulates the immune system to avoid infections and heal wounds. But over time, stress hormones will weaken your immune system and reduce your body's response to bacteria and viruses. People under chronic stress a more susceptible to things like the flu and the common cold, and they also need more time to recover from an illness afterwards, As you can imagine, long term elevated stress levels also hurt your reproductive system and sexual health. That's because it's exhausting for both the body and mind. It's not unusual to lose your sex drive when you're under constant stress. Elevated cortisol levels also seem to be correlated with lower testosterone levels, which is especially troublesome for men. For women, stress can affect the menstrual cycle. It can lead to irregular, heavier or more painful periods. It can also magnify the physical symptoms of menopause. Now that we went over the different parts of the body and their reaction to stress, how can we best summarize what we learned so far? Basically, the human body is designed to experience, dress and react to it. Short term stress is usually not an issue, but long term stress will lead to serious health problems and diseases. That's why it's even more important to learn how to manage stress effectively. We will go over how to do this in later parts of the course. 6. What Is Science-Based Stress & Anxiety Management: in the last lesson. We look at the difference between stress and anxiety and what effect they can have on your body and mind. As you now know, if left untreated, both can result in serious health conditions, including insomnia, muscle pain, high blood pressure in a weakened immune system. Research also shows that stress can contribute to the development of major illnesses such as heart disease, depression and obesity. So the real question is, what can we do to manage stress for ourselves or for others? If you worked as a coach, of course, everyone is different, and so are the ways to manage stress. That said, you still need some general guidelines on where to start and also a structured approach to treating the underlying problem. If you want to be successful, this is where science based for evidence based stress management comes into play. As you probably noticed, there are tons of books, blocks and other resource is on stress management that each recommended different approach . Science based stress management is all about finding the most effective strategies out there. By looking at the research and seeing what techniques performed the best under clinical trials. The reason this works so well is because it eliminates all the hype that you often see in the field of health and fitness. Just think about how many new fad diets hit the market every year, even though one diet might be all the rage, the moment. Usually it disappears within a few months, just to be substituted by a different diet a little later. This leads many people to hop from one day to the next because they're often promised miracles and overnight success. Unfortunately, the same goes for many stress management techniques. So what we're trying to accomplish is to weed through all the height and look at the research to find proven ways to manageable stress and anxiety. That way, we can focus our time only on what really works without wasting any on hyped up trends that don't really do anything and the falling lessons. I want to go over the fund amounts of stress management and show you what works and what doesn't. Of course, you still need to adapt the techniques to your or your client's individual situation, but at least you will have a proven framework that you can use to see results fast 7. Proven Strategies & Techniques: in this lesson, I want to over the fundamental anxiety and stress management techniques that have been shown by scientific studies toe work across the board. So not just for a specific type of person, but for anyone at any age and with any background. The great thing is that using them will not only help with stress and anxiety, but also increase your productivity and overall move. So what techniques and strategies am I talking about here? First, we need to distinguish between strategies that work internally and strategies that work. External strategies that work internally basically mean changing something about yourself, be it your routine, your mindset or dropping a negative habit. Strategies that work externally involved changing the world around you. This could be something like organizing your room or something more intense, like entering a new circle of France. With this in mind, what are the best strategies that work internally? In no particular order, this would be calm, breathing, progressive muscle relaxation, exercise, healthy dieting and meditation. But because meditation is such a huge topic, I believe it makes more sense to dedicate an entire course to it, which I will do in the future next one of the best strategies that work externally. Year to come to mind, which are improving social influences, so building lasting relationships or improving existing ones. And secondly, improving your daily environment, which could refer toa organizing your home workplace or just choosing the place, is your frequent on a daily basis. More carefully. In the course, I will go through each of the strategies and show you how to implement them in your life or , if you work as a coach, how to implement them in the life of your client. Some of them, like adopting a habit of exercising regularly, might seem trivial, while others, like progressive muscle relaxation, might seem more sophisticated. Nonetheless, you go should be toe always adopt a mix of different strategies and try a variety to find the ones you like best and the ones that achieve the greatest results for you personally. So without further ado, let's start with internal stress and anxiety management techniques that you can use to get started today 8. Calm breathing overview: each day you breathe around 20 to 30,000 times. This equals about 10 million breaths each year and one billion in a lifetime. Even though you breathe so much, it is very likely that you're not using your lungs to their full capacity, which is a shame, because that way you're wasting extra energy in your daily life. The main reason for this is that most people are not very conscious of how angry. Just think about the last time you took a deep and slow breath and thought closely about the intimate relationship between your breath, your body and your mind, as you will see in the following lessons. By actively taking hold of your breathing, you can strengthen both your body and mind. We know from research that not only can the human love increase its size through training conscious breathing also helps manage stress and anxiety, which in turn improves your physical and mental capacity. When you're in love has become stronger. You have a better fielder in your body. You will be able to absorb more oxygen and gain more energy and every cell. That means using the breathing exercises we will talk about in a minute literally strengthens your entire body. Sounds amazing, right? So let's get started 9. Benefits of proper breathing: proper breathing has tons of benefits and can actually cure all sorts of common health problems. Which is why, in this video I want to go over the common advantages you will see when improving your breathing. To start, you need to realize that most of the waste in our bodies is eliminated through our breathing along with the skin. Basically breathing provides oxygen to our bloodstream, which then gets passed through the body to our organs and brain. When your blood is rich in oxygen, it becomes very difficult for bacteria and viruses to grow, and there's also more energy for the muscle cells. Unfortunately, many people tend to hold their breath when under stress, which often makes the situation even worse. Unless you actively monitor breathing and do something toe, unlearn this unhealthy habit. You will always limit your ability to fight of stress and other problems in your life. On the other hand, if you breathe properly, you can avoid and even treat tons of common health problems in your nervous system, digestive system and even your physical appearance. Let's start with the respiratory system, where proper breathing releases tight muscles in the chest, which decreases the risk of a heart attack and opens your chest up to make breathing even easier, while also increasing the amount of oxygen villains could take in. Next. We have the benefits of proper breathing on your circulatory system, where increases flow of oxygen to organs in the body, improves overall blood circulation and reduces strain on the heart. Third is the digestive system Here. Proper breathing can help with the digestion of food in your stomach and G I trek. And it also eights the DIA friend to work properly, which in turn massages the internal organs, causing them to function at their best. Fourth, the immune system where the right breathing techniques increased the level of oxygen in the blood, which can reach cells more easily. This encourages the process of self healing and detoxification. A stronger immune system means lower chances of catching a cold or flu along with faster recovery. When you do get sick, and lastly, we should talk about the nervous system and mental health. Better breathing means a calming of brain activity, which improves sleep concentration and productivity. You will also be able to focus for longer periods of time and study better, more oxygen in the brain also translates to increased levels of relaxation and feelings of safety, which are so important in fighting anxiety. As you can see, the benefits of proper breathing are almost endless. To take advantage of them, we need to equip ourselves with the right techniques, so let's do that now. 10. Breathing Technique #1 - Three Part Breath: well, The first breathing exercise I want to show you is a very simple breathing exercise that will give you a great introduction to continues and calm breathing. It is the easiest of all the exercise we will talk about as it could be done anywhere. For preparation, find a quiet room and stand straight with your eyes closed in your arms by your side. Alternatively, you can also sit down on a chair with your back straight and your hands in your lap. The exercise will have you inhale through your nose first into your abdominal and then towards your upper chest. Here's how this works. Step one. Take a deep breath in through your nose and concentrate on your abdominal as it expands out like a balloon. Do this slowly and really breathe into your stomach step to continue to inhale. Now have the ear go up into your rib cage and feel it expand. Step three. Keep breathing and even further so the air moves up into your upper chest. So basically, you second the air 1st 3 or abdominal muscles than your rib cage and then your upper chest step. For once you're done. Reverse the motion by exhaling through the nose and letting the air exit your upper chest first than the rib cage and then the don again. Do this slowly and not abruptly. Step five once almost all the air has left your body really pulling your abdominal muscles to also get the rest of the air out and step six. Continue this exercise for 10 to 15 minutes and make sure to visualize the're filling up your body and the following order. Abdominal, rib cage and upper chest. 11. Breathing Technique #2 - Bellows Breath: the bells. Breath exercise is great for releasing stress and improving energy. It's fast motions will wake you up and get you ready for an important event. For example, a presentation. It forces you to focus on the moment instead of worrying about the past or future. For preparation, find a quiet room and sit comfortably on a chair with your back straight. You can put a pillow under, but if you want so your hips are lifted, your shoulders should drop bank and one hand should sit in your lap while the other touches your abdominal. Step one. Inhale three of dominant and feel a balloon out. Step two. As you exhale, pull in your app muscles towards your spine. You can also slightly squeeze your abdominal with your hand. Step three. Relax your body and at muscles again. You should now naturally inhale, but make sure not on your lungs. Fill with air but also your dominant so you can repeat the exercise step for exhale again like before, depending on how comfortable you feel pulling in your at muscles while exhaling. You can also start blowing out there sharply three or knows this will give the exercise more powerful touch and really force you to focus on your breathing and nothing else. Then relax and allow your body to naturally inhale. Continue this exercise for 20 cycles, then take a deep breath and rest for a few minutes. 12. Breathing Technique #3 - Diaphragmatic Breathing: the diaphragmatic breathing technique will help your release stress and relax your body and mind. This exercise is very simple, but has the most healing potential. All the exercises I showed you and can be used at the end of the day to wind down and fall asleep faster. The diaphragm is a dome shaped muscle below your lungs that helps you breathe and diaphragmatic breathing. You learn how to read from the region around your die a friend rather than from your chest . This technique helps to strengthen your diet friend. Slow your breathing and decrease your body's oxygen needs. For preparation, find a quiet room where you can lie down comfortably on your back. You might want to use a yoga mat for this. Your knees should be bent over a pillow, and you want to place one hand flip against your chest and the other on your stomach. Step one. Stop taking slow, deep breaths through your nose while keeping the hand on your chest. Still, as the hand on your stomach rises and falls with your breaths, do this slowly and fully concentrate on the air coming into your body step to continue inhaling and exhaling but now through pursed lips. The point of this exercise is to strengthen your diaphragm and, over time, decrease your oxygen needs as you slow your breathing Step three. Continue this breathing technique for five minutes and then slowly stand up. As you can see, it's a very, very simple breathing technique, but you will quickly notice it's calming and relaxing effects. 13. Progressive Muscle Relaxation Overview: in the last section, we talked about breathing exercises, and as you have seen, their very simple and perfect for begins in this section, I want to show you a somewhat more sophisticated way of reducing stress and managing anxiety. It's called progressive Muscle Relaxation, or P, and R. PMR is a deep relaxation technique that can not only be used to control stress anxiety but also to relief in Sonia and reduce symptoms of chronic pain. In its most basic form, progressive muscle relaxation is done by tensing one muscle group at a time, followed by a relaxation face that releases the tension, this tension release cycle, for example, making a tiefest and then leasing it and also be combined with focus breathing, which is why breathing exercises and PMR go so well together. Doctors have used PMR in combination with standard treatments for decades, and it offers proven symptom relief for things like headaches, chronic pain, high blood pressure and digestive issues. In fact, PMR goes way back to the 19 thirties, when it was first described by Jacobsen and his premise that mental calmness is a natural result physical relaxation. What that means is that a calm mind no requires a calm body, but that you can also proactively calm your mind when you relax your body the right way. Just like breathing techniques, PMR can be learned by nearly anyone and requires only 10 to 20 minutes per day off consistent practice. This is done by relaxing the muscle groups one at a time in a specific order, generally beginning with your feet and moving upwards, or by beginning with your face moving downwards. Really, all you need is a quiet room and maybe a chair or mattress. If you want to light out in the phone videos, I want to talk more about the benefits of team are and how to do it correct. 14. How PMR Helps Reduce Stress & Anxiety: Now that you've got a general overview of what progressive muscle relaxation is, I want to talk a bit more about the benefits of it. And what exactly happens when you practice PMR? Like I said before, progressive muscle relaxation is a mind body technique that involves slowly tensing and then relaxing the muscles in your body, usually one muscle group at a time. The primary goal of this is to reduce stress, but we know from scientific studies that it also increases your awareness of the sensation of stress and where in your body it is located. This, in turn, helps you identify and more effectively deal with the physical effects of everyday stress and anxiety. To get the most out of PMR, you should practice it in a quiet room and in a comfortable position without any distractions. You would then start by tightening the muscles in a specific part of your body, and here, usually people start with either their face or feet and then work their way to the rest of the body. So, for example, let's say you start with your face by squeezing your eyes shut, wrinkling at forehead and clenching your job for five seconds. You want to breathe normally while you do this, by the way, then you relax your face as you feel the tension release from the muscles. Afterwards, you move onto the next muscle, so his shoulders than your arms. Hands back stomach, but and so forth all the way until you reach your feet. Always alternate between tensing and releasing the muscle for about five seconds. In between the muscle groups, you want to pause for about 10 seconds afterwards. If any muscles still feel tense at the end of your PMR session, tighten and relax that muscle group at least three more times to show you exactly what this looks like. An action. I will go through an entire PMR session with you in a different video. Now, at this point, you might be asking just how strong of a stress reduction you can expect from all this. Well, we know from multiple studies that PMR is very effective at reducing stress. But 1 2000 study from the Journal of Behavioral Medicine showed just how much they're. Researchers exposed 67 participants to a stressful situation and then had them practice progressive muscle relaxation, undergo music therapy or do nothing. This is called a control group. The study showed that not only the PMR reduced stress significantly when compared to the control group, but members of the PMR group experienced greater relaxation, including a more significant decrease in heart rate than those of the music therapy group. Other studies have also indicated that it can reduce levels of the stress from cortisol, which means that there is a measurable physiological benefit to it. This also explains why a 2003 study found that PMR help relieve anxiety and improve quality of life among 29 cancer patients who had just undergone surgery. A similar study showed that it reduced blood pressure among people with heart disease. As you can see, progressive muscle relaxation is very effective, and all it takes is a few minutes of your time, a couple times per week. Let's now see what an actual PMR routine would look like 15. Complete PMR Routine: in this video, I want to show you a simple routine that you can use to get started with progressive muscle relaxation. The routine is based on work by Edmund J. Born, an American psychologist, and it's actually the recommended routine by the Berkeley Law School. So you know it will definitely help you manage stress more effectively When starting out. Follow this routine on a daily basis. Just keep in mind that seeing the benefits of PMR will take a while, sometimes months, so don't expect miracles overnight. Instead, over time you will notice how you won't just get better at the exercises and feel more relaxed throughout the day. But you will also automatically identify stressors more quickly and learn to deal with them faster. As you know the essence of PMR, allies intensive each muscle vigorously without straining it and then suddenly releasing the tension again. In this routine, you'll tends each muscle for about five seconds. But if you feel any pain or discomfort, you can also skip a muscle group. What's most important throughout this exercise is that you focus on the individual muscle and visualize that tensing along with feeling the release of that tension. This mind muscle connection is vital for the success of PMR. To get started, find a comfortable position either sitting or lying down in a quiet room where you will not be interrupted before we tense the muscles. I want you to take a few breaths through your abdominal that you hold for a few seconds and then exhale slowly as you breathe. You want to feel your stomach rising and your lungs filling with air as you exhale. Think about the tension in your body being released and flowing out of your body. At this point, you will probably already feel more relaxed. So as you go through each step, just remember to keep breathing normally and calmly. We will begin by tightening the muscles in your forehead by raising your eyebrows as high as you can. Hold this for about five seconds and then abruptly release while focusing on the tension falling away. Now pause for 10 seconds and continue to breathe normally. Next, smile widely to feel your mouth and cheeks tents again. You want to hold this position for about five seconds and then release. Can you feel the softness in your face? No pause for 10 seconds. Tighten your eye muscles by squinting your islands tightly shut. Hold this position for five seconds and then release gently. Pull your head back as if you look at the ceiling. Hold for five seconds and then release. Feeling the tension melting away. At this point, you should feel the weight of your neck and head sink as you are more and more relaxed. Breathe in and out, in and out now tightly but without straining. Clench your fists and keep them tied for five seconds, then release. I know wants you to flex your biceps. You should feel the tension building up. Think about how the blood flows into your arms. Now, release and enjoy that feeling of limb nous. Breathe in and out. Next, tighten your triceps. You can do this by extending your arms out and lock in your elbows. Hold for five seconds and then release. Now lift your shoulders up as if you wanted to touch your ears. Hold for five seconds and then quickly release feeling them. Fall down again. Next tense your upper back by pulling your shoulders back and bringing your shoulder blades together. You should also feel a stretch in your chest muscle when doing this release and then pause for 10 seconds. Tighten your chest by taking a deep breath in. Hold that breath for five seconds and then exhale to blow up all the attention. Now move on to your abdominal muscles and tighten your stomach by sucking it in. Hold for five seconds and then release gently arch your lower back and hold that position. Now relax and pause for 10 seconds. At this point, you should really feel the limits in your upper body as all attention has been released. No, I want you to tighten your glutes so your butt hold for five seconds, and as you release, try to imagine your hips falling loose. Now tighten your thighs by pressing both knees together as if you were holding in pencil between them. Hold for five seconds and release. Next. Flex your feet by pulling your tools towards you. This should create tension in your casts. Hold for five seconds and relax as the weight in your legs sinks down. Lastly, curl your toes under by tense in your feet. Just don't overdo this as it can quickly lead to cramps. Hold for five seconds and release. Now. Pause for 10 seconds and then imagine a wave of relaxation slowly spreading through your body, beginning at your head and going all the way down to your toes. Continue breathing normally as you feel the weight of your relaxed body. 16. Training For Stress Management Overview: in this section of the course. I want to talk about exercise, and how can help you or your client reduce stress. When you think about it, it's actually somewhat counter tude. Exercise is a form of stress itself, so how exactly can believe stress? The important difference is that exercise is physical stress, not mental stress. So even though it can be challenging at times, exercise and physical stress are not something that will trigger mental stress for insight . In fact, a good exercise regimen is proven to boost your health, energy level and motivation. So what you need to know is not how to avoid physical stress, but how to build an exercise program where you apply the right physical stress and the following lessons. I will help you do just that. There's specific types of exercise that are better for stress management than others, and you will learn exactly what they are and how to apply them correctly. We will also go over the science, but what happens when you start exercising and why, exactly? It helps with stress and anxiety. There are actual mental benefits that have been proven in clinical trials. Lastly, I will also give you work out, you can use yourself or use with a client. All in all, this section will provide you with a detailed overview of how to use exercise to combat stress, reduce anxiety and generally be more happy, healthier. 17. How Training Helps Reduce Stress: like I said in the introduction of this section, it is actually counterintuitive that exercise, which itself is a form of stress, helps you reduce stress and decrease anxiety. As you know, know the reason for this is that exercise creates physical stress, which, if applied correctly, helps manage mental stress. But how exactly does its work In this video, I want to go over all the benefits of exercise in regards to stress and anxiety, and also what type of exercise will give you these benefits most effectively. The first benefit is that exercise improves your body's ability to use oxygen while also improving blood flow. Both of these changes have a direct effect on your brain. As more oxygen and blood reaches the brain, it will be provided with more nutrients, which can lead to improve brain function. This, in turn, helps with chronic fatigue, motivation, problems and general sluggishness. Exercise also increases your brains production of endorphins. Endorphins are the feel good neurotransmitters that are the trigger. Behind the famous runner's high. The Runner's high is the sense of well being in U four year that athletes experience after their workout. Third physical activity forces you to focus on the moment and takes your mind off your worries by concentrating on the rhythm of your movements, your experience many of the same benefits of meditation. The reason for this is that channeling your energy on a single physical task can produce a sense of optimism and energy, which provide calmness and clarity. Another new chemical benefit of exercise is that it balances levels of the body stress hormones such as adrenaline and cortisol. People who are inactive and leading unhealthy lifestyle usually suffer from long term elevated cortisol levels, which is very dangerous for your heart. A well designed workout routine can counter actus and bring down your cortisol toe a normal level as long as you follow it regularly. The last thing I want to talk about are the emotional benefits. As you progress with your workout and see actual changes in your body, your motivation will skyrocket and you usually also get positive feedback from your friends and family. Just think about how good it would feel to look at yourself in the mirror and to see your dream body and also imagine all the compliments you would get. Reaching a fitness goal builds pride and self confidence, and it also shows you that hard work and dedication payoff. Such a conviction will help you in other areas of your life, and you can use your discipline for all kinds of different goals. At this point, it should be fairly obvious why exercise is one of the most effective ways of building and better life for yourself. The question now is what type of exercise you want to do. If your goal is to manage stress and reduce anxiety, most research on exercise and stress management recommends aerobic exercise. Aerobic exercise is any exercise that raises your heart and breathing rate. Common examples include running, jogging, biking, rowing and even walking. The reason aerobic exercise so beneficial for stress management is that it requires oxygen to be inhaled and then transferred from the lungs to the blood vessels. The muscles will then use the oxygen for contraction and movement. The more you do this that better your body but comes at it the more efficiently and processes oxygen. Like I mentioned in the beginning of this video, the more oxygen and blood reaches the brain, the more will we provide it with nutrients. So now that we talked about aerobic exercise and how it helps combat stress. The next question is, how much exercise do you actually need? The American Heart Association recommends getting around 150 minutes or 2.5 hours of moderate aerobic activity every week. They suggest breaking it down into 30 minute workout sessions at least five days a week. But from my experience as a coach, most people don't have time to work out five times per week. Another problem with this approach is that even though cardio is great for your heart, jogging or biking five times a week does nothing for your strength and muscle growth. Now, even though muscle growth isn't directly correlated with reduced anxiety, I know from many of my clients how big of a boost and self confidence they experience once they lose fat and build a stronger physique. That's why the work and I will recommend to you includes both cardio and weightlifting. That way you get the benefits of aerobic exercise and the benefits resistance training 18. Stress Management Workout: in the last few lessons we talked about exercise and how it helps you reduce stress and anxiety. Now it's time to go over actual work out to show you where to start or if you're a coach. Where to start with your client. We also talked about why, even though cardio is the cornerstone of this work out, I still believe you should include some resistance training in the form of weightlifting. But how do you put all of this together? To be honest, this really depends on your or your client schools to show you what I mean. Let's assume a client comes to me, tells me about their stress problems and then ask for a workout plan. At that point, I wouldn't just give them a cookie cutter routine, but actually asked a few more questions to get to know them better. Some example. Questions include What is your primary work out cool besides stress reduction, for example, muscle growth, fat loss or just being healthy? What is your favorite type of exercise? If cardio? What type of cardio if weight training, which specific exercises and how often do you want to train per week? Because I usually coach young men who work 40 or more hours a week. Their answers would look something like this. Primary workout goal. Build muscle and loose vent favorite type of exercise weight lifting primarily with barbell and dumbbell exercises. Training frequency 3 to 4 times per week. No more than one hour each. This is just an example, of course, but based on these answers, you can then create a personalized workout routine that fits your or your client's lifestyle perfectly. For instance, a sample weekly routine could look like this on Monday. You do resistance training on Tuesday. You have the day off on Wednesday. You do resistance training again on Thursday. You have the day off. On Friday, you do resistance training, and on the weekends you do cardio. This routine includes three weekly weightlifting sessions alone, with one cardio session on the weekend. This is great for a muscle gain, but still includes some cardio for aerobic benefits. Of course, if your clients wants more of the aerobic and stress reduction benefits off cardio and doesn't care much about the muscle building benefits of strength training, you can also flip this and have them do three cardio sessions and just one weightlifting train a week. Like I said in the last few, I would never design a workout that includes just cardio. Because even though cardio is great for your heart and lungs, it does little for strength and muscle maintenance, which often means people lose weight and muscle at the same time. Afterwards, they end up looking skinny fit, which isn't very healthy, either. So when designing your first workout, make sure toe Always use a mix of the two exercise types, depending on your individual goals. To help you get started, I will include a weightlifting beginner routine, along with a video on hit cardio at the end of this section. That way, you know what exercises are ideal for beginners. 19. Beginner Gym Routine: Now that you know the science behind building muscle, let's talk about the actual work out. If you search for a beginner workout on, Google will get millions of hits and thousands of workout plans. The amount of different routines makes it difficult for beginners to pick the right one, because oftentimes they themselves don't know what they're looking for. So what exactly should the ideal beginner workout plan look like? If you remember the muscle building formula, which consists of training, eating enough calories and giving your body time to recover? You know that training on Lee X as a trigger. It signals your body that the environment has changed and that muscle growth is necessary. With this in mind, there are a few things to consider when designing a workout plan. Obviously, you want to choose those exercises that are most effective for building muscle. This also includes asking yourself if you should train with free weights or machines, then you have to define how many sets for exercise you do and how many repetitions percent . As you will see in the minute. There have been studies done on the ideal rep arrange, unless you need to know how long a workout should last and how often you need to train per week. So what are the answers to all of these questions? In regards to exercise choice, three weighed compound exercises are definitely the way to go. As I explained before compound exercises activates several muscles at once, which helps you live more overall weight, which in turn leads to more overall muscle growth. Training with free weights, preferably barbells, will also force you to develop the small stabilizer muscles that help balance the weight. Unfortunately, this effect is lost when using machines when it comes to the number of reps. In most cases, you should not go above 12. The reason for this being that once you go into a higher rep range, you start training for endurance rather than strength. The problem is that endurance training won't trigger nearly as much muscle growth a strength training will, so you would always be in a sub optimal workout environment. Now, even though I don't recommend going a lot higher than 12 repetitions in any workout that uses weights as a beginner, I advise you to train with an 8 to 10 rips during your first month and even lower after that. This is because studies have shown that in the case of compound exercises, it is best to use higher weight loads and lower rep ranges. As for sense, you should do around 3 to 4 per exercise, especially as a beginner. You don't want to go crazy and do dozens of sets simply because your body is not used to the increased stress level. If you put all this together and follow the workout plan, I'm about to show you your exercise time will be around 60 minutes, which lies within the optimal time window. Okay, now to the workout routine. As a beginner, you should train three times a week, alternating between two full body workouts. I recommend leaving one day of rest between each workout. So in this case, you would start on Monday with the first full body workout, then rest on Tuesday and do the second full body workout on Wednesday. Thursday is off, and Friday you would do the first work out again the following week. You keep alternating and therefore start with the second workout and then continuous before , in the first workout. I want you to start with three sets off barbell squats each 8 to 10 reps. Then three sets of the bench press. Also 8 to 10 rips and then three sets of bend over bar bell rope again, 8 to 10 ribs. The second workout consists of three sets of dead lifting, then three sets of either pull ups or let pull downs and three sets of the military press between sets. You want to rest 2.5 to 3.5 minutes. I personally like to go with 3.5 minutes, especially on the heavy exercises like squats and dead lifts, because the extra few seconds really make a difference for my strength. Between exercise, you should rest three minutes. Now, in case these two workouts of only three exercises each don't seem like enough to you. Keep in mind that all the exercises are heavy compound lifts that usually involves a lot of weight. Start with the weight that is light enough so you can perform the exercise with perfect form, but heavy enough so you can do more than 10 reps. If you make sure to go one rep short of failure on each set, This workout will do exactly what it's designed to do. Build a solid base of strength and muscle during the first month. You should really focus on form and learn not to jerk or bounce the weight. This will already set you apart from the majority of beginners who often times use horrible form. Once you've gotten used to the correct movements, which usually takes around four weeks, you want to make a few changes to the workout. While keeping the exercises the same. You want to lower the REV range to 6 to 8 reps. This is especially important for the four major lifts, which are a squat bench, press, dead lift and military press lowering. The rev range for the other two exercises can be done but isn't as important to compensate for the lower rep arrange. You will now use a higher weight that allows you to do eight reps, but no more than that. What this will do is put you in the 80 to 85% range of your one rep maximum. This range would not only build strength a lot faster than others, it is also great for beginners to apply progressive overload and trigger maximum muscle growth. If, for any reason you feel like the routine is too short or too easy after this change, you can add 1/4 set to some exercises or even an isolation exercise, which should be done at the end of the work out. This is entirely optional because if you lift heavy on the main exercises, they will be enough to build muscle by themselves. If you do choose to end an isolation exercise, go with the bison exercise for work on one and to try some exercise for work out to. 20. What Is HIIT Cardio: hit stands for high intensity interval training. It's a form of exercise where you alternate between periods of high intensity to burn calories and low intensity for recovery. The high intensity periods are meant to push your body towards is metabolic limits. This means you basically go as hard as you can, while the low intensity intervals help you to recover and prepare for the next round. One super simple example of hit would be to sprint up a flight of stairs and then walk back down. During your spin. You go all out and train at high intensity. Your walk back down is low intensity, and your body has time to recover. Now, when people hear about it, they usually have two questions. Why should you train like this and is hit better than traditional cardio? So what you need to know is that it has a few pretty big advantages. First of all, it's excellent for strengthening the cardiovascular system. Any exercise that gets your blood pumping and has your breathing more rapidly will improve your heart and lungs. This, in turn, lowers your chances of cardiovascular disease and heart attacks. Next, it will also improve your mental toughness. A 15 minute workout might not seem like a lot, but trust me, these training sessions aren't easy. Pushing yourself towards your own physical limit and staying there for a while improves not only your fitness but also your pain, tolerance and mental toughness. This will translate to other areas of her life and help you deal better with stress. The last and most important benefit off it is time efficiency. A regular 30 minute jog burns anywhere from 150 to 300 calories. You get the same result with just 15 minutes off intensive hit, which means it's about twice as effective as normal cardio. This, of course, means you have to spend a lot less time exercising while still burning the same amount of calories. There is simply no more efficient form of cardio for fat loss. Since you also don't need any type of equipment, you can do hit anywhere you want. Hit workouts usually only use your body weight, since the focus is on getting your heart rate up and keeping it there. This is great if you want to train at home or are traveling and don't have a gym at your hotel. Now that you have a good idea of what it is, let's talk about the height and low intensity intervals. So how intense should they be? The goal of the high intensity intervals is to go fast. Get your blood pumping. This means the main difference between your high and low intensity intervals will be your speed. Therefore, the higher intensity unfolds should be about 80 to 90% of your maximum effort, and your lower intensity intervals should be about 50 to 60% of your maximum effort. Also, don't build up to the high intensity intervals and said, Give everything you've got right out of the gate. Lastly, how often should you do Hit training? 2 to 3 hits sessions per week are optimal. Make sure you also have at least 24 to 48 hours of rest between the workouts. That way, you give yourself adequate time for recovery between the interval sessions, so you avoid injuries and overtraining 21. How To Design A HIIT Cardio Workout: As I explained in the last lesson, hit stands for a high intensity interval training. It is a form of exercise where you alternate between periods of high intensity to burn calories and low intensity for recovery. The high intensity periods are meant to push your body towards its metabolic limits. This means you go as hard as you can, while the low intensity intervals help you to recover and prepare for the next round. Now, even if you already know all this, you still don't know how to design the right hid workout. This is what we will talk about in this list. First of all, how intense Sergio high intensity intervals beat. In theory, you need to reach between 80 to 100% of your VO two max during your high intensity intervals to see optimal results. But what is vo two max? Your body's vo two max is a measurement for the maximum volume of oxygen that it can use Its a major factor in determining your endurance level problem is that none of us will be able to measure a review to mix while exercising normal fitness watches. Don't do this, and obviously you don't have a lab at home, so what do we do? Instead, we use a different metric that is more easily measured. An estimated called V. Max V Mix describes the level of exertion when you feel you can't bring in as much air as your body wants. This is the point where you cannot hold a conversation comfortably anymore. So when designing or had work out, you need to do two things. First, you want to reach and sustain your V max during your high intensity periods. This means you need to get moving fast and long enough to make your breathing difficult, and you need to hold that speed for some time. Next you want to repeatedly achieve and sustain. This V makes level of exertion. This is important because the total amount of time you spend at V makes will determine the overall effectiveness off your head workout. Basically ahead workout that told a minute of movement at V Mix, is going to be less effective, that one that accumulates five or 10 minutes at the makes. With this in mind, let's now designed the perfect hit workout. There are five things you need to consider when doing this. First of all, what type of cardio, then the length of the workout, the frequency of the workouts, the duration intensity of the high intensity intervals and the duration and the intensity of the low intensity intervals. First of all, what are the best types of cardio for hit? In general, the hit principle can be applied to any type of exercise, so you want to choose the one that you prefer the most. But since this is a course about home hit workouts, we will be focusing on body weight exercises that you can do in one place and without any equipment. Perfect movements are Burpees, push ups, squats, jumping jacks and the light. When done right, they get your heart pumping. And some of them, like the push up in the body weight squad, even build muscles since they're also resistance movements. Next, how intense should your high intensity interval speak? The goal of it is to go fast and heart. This means the primary difference between your high and low intensity intervals will be your speak and not the exercises. Now we know that the key factor that determines the effectiveness of a hit workout is the total minutes spend at V Max. If you don't spend enough time at this level, you won't see optimal results to achieve. Maximum time at V makes you want to reach this level of exertion as quickly as possible. What I mean is that you shouldn't build up to it, but instead give everything you've got right out of the gate. Now what about interval length? You want to reach about 50 to 60% of your team mix, which describes the amount of time you could move at your V MEC speed. For example, if you can bike at V makes for two minutes before being exhausted, your teammates is two minutes. Half of that is one minute, which should be the length of your high intensity intervals. If you're new to it, you can either test your teammates with a stopwatch or simply start with 32nd high intensity periods. That's what we're going to do in the workout now. What about rest periods? So the low intensity intervals? How long should those people a good place to start is having your high to low intensity periods at a ratio of 1 to 2. So if you're high intensity periods are 30 seconds long. Your rest periods will be one minute. Now. This might sound like a lot, but keep in mind that your rest periods should be active recovery. So you keep moving, just not as fast. Studies have shown that active and not passive recovery is advantageous for reaching the mix during the high intensity periods and also better for overall energy expenditure. The last important question is how long should get hit workouts be. And how often should you train per week? First, overall workout time? The great thing about him is that you get a lot out of your time. There's simply no more efficient form of cardio for fat loss. This comes with a problem, which is that it can be quite stressful on the body, so you don't want to overdo it, either. First, to get your blood flowing, you want to start with a warm up of 2 to 3 minutes. Next to do 10 to 30 minutes off hit, depending on your experience and fitness eval. The routine in this course is a 12 minute beginning routine that is perfect, even if you have no prior experience with it. and that's pretty much it. You can also add two minutes of cool down, with some stretching afterward. But all in all, this routine can easily be done in the morning or during your lunch break. As for the total amount of hit you should do per week, this really depends on your goals and what other types of exercise you do for beginners. I usually recommend three of these hits sessions per week. 22. Eating for stress reduction overview: it's pretty obvious that our diet so what foods we consume on a regular basis will have an effect on our health, along with our stress and anxiety level. But with so much contradictory dieting advice out there, it could be difficult to figure out what to eat. That's why in this section, I want to give you a good overview of the most important dying principles. As you probably know, foods can help teams dressed in several weights comfort foods like a bullet form oatmeal booth settles of serotonin, a calming brain chemical. Other foods bring down the stress hormones, cortisol and adrenaline that take a toll on your health or time. And then there are foods that help you build up your immune system so your body is prepared to find a bacteria, viruses and other outside stressors well around a diet should include all of these fruits, which is why we will go of the most important food categories now, just as a side note. Because dieting and new planning are such broad subjects, make sure to also check out my nutrition courses if you're interested in learning all the fine details. With that, said, let's get started with healthy eating for stress reduction 23. How your meal plan affects your health: It's no secret that proper nutrition is an extremely important factor in your overall health and longevity in general. The better and more nutritious your food choices, the longer you will live. But to make the right choices, you have to understand what makes food good for you. This is what this section will focus on, helping you make the right food choices and improving your overall diet. Let's first take a look at how the right diet can help you age well. In its most basic form, our diet is meant to deliver the nutrients we need for our bodies to function the way we want it to. At best, we don't just provide these nutrients through the right foods, but also provide them at the right time. For example, protein and carbohydrates are especially helpful before and after you exercise. The quality of a diet is classified along the lines of macronutrients and micronutrients. Macronutrients are those nutrients the body needs and relatively large amounts. They include protein for building and repairing tissue, dietary fed for hormone production, among other functions and carbohydrates as a quick source of energy. Micronutrients are those nutrients that the body also needs but in smaller quantities. These include vitamins and minerals, for example. In addition to these two main nutrient categories, some foods have additional properties that promote extra health benefits and will support your well being. These properties can include one or more of the following antioxidants. Antioxidants are important for fighting free radicals that result from oxidation, which can cost diseases and damage cells in your body. Oxidation, which is the loss of electrons and atoms, happens at a faster speed as we h. This also increases the risk associated with free radicals. Therefore, getting enough antioxidants is especially important. The older we get. While antioxidants can be found in many foods, those that are high in vitamin A, C E, or beta carotene, selenium and like hoping are especially rich in them. Bio flavonoids. Bio flavonoids are what makes some fruits and vegetables so brightly colored. These pigments are also found in red wine and are a special class off antioxidants necessary for vitamin C absorption. They have anti inflammatory properties and can also strengthen the blood vessels. Army get three and omega six fatty assets. Both are two types of essential fats, fatty fish, eggs, walnuts and some oils like flaxseed oils, are high in Omega three and Omega six. Several studies suggest that they can protect against heart disease by lowering trackless right blood levels while also improving brain function and mental health. Probiotics, you probably know probiotics as microorganisms that improve and benefit your G I tract, along with other benefits. Pre immune system. This is because probiotics eight and balancing the flora found in your digestive system, making it easier to absorb nutrients while also decreasing the number of bad bacteria and lastly probiotics similar to probiotics. Probiotics also help Palin's flora and the G I tract, while also increasing calcium absorption, their phone and whole grains, bananas, honey, onions and artichokes. 24. How to eat for longevity: eating correctly will definitely improve your chances of living a longer and better life. But the $1 million question is what does the right diet look like, especially in regards to longevity? In the following lessons, I want to give you a short overview of the two most important aspect of your ideal diet, calorie intake and food choices. Calorie intake is fairly straightforward. You want to consume enough calories to have plenty of energy for your daily tests and activities, while not consuming too many calories to gain excess body fat. Food choices are a little more difficult because the right from choices will depend on your individual health goals and preferences. After all, the best diet is still the one you stick to. Nevertheless, in the context of increasing your life expectancy and decreasing the risks of certain diseases, there are food choices better suited for this purpose than others. We will talk about them in quite some detail, so you understand how they work and how you can include them in your diet. Most important, here are the foods that will keep your heart healthy, your brain healthy while also benefitting your muscles and bones. Lastly, I will also talk about certain supplements that might help increase your life expectancy. Well, we have yet to find the magic pill that makes us live forever. Some supplements seem to have a positive effect on life expectancy. Let's get started. 25. How many calories do you need daily: no that I talked at length about the importance of calories and body weight. Let's get down to business. How many calories do you really need on a daily basis? So to support your health and fitness, your body weight should be in a certain range based on your height. What you have to know first, though, is that even for the same height, there are a number of factors that will influence how maney daily calories you need to consume first and foremost your level of daily physical activity. Obviously, those who work office jobs need to eat fewer calories than those who work factory or construction jobs Daily. Physical activity also includes how much exercise. The more you exercise, the more energy will burn and can therefore consume more without gaining weight. Also important are genetic differences. This is kind and fair, but some people simply burn a lot more calories just because of their metabolic speed. There is really nothing we could do to change this, so don't get too caught up asking yourself if you have good or bad genetics. Next is muscle mass, whereas £1 of body fat burns around two calories a day £1 of muscle mass burns up to 10 so almost five times more. This means even if two people weigh the same and are of the same height, the more muscular one will be able and need to consume more calories to maintain the same weight. Last but not least, gender on H also make a difference. Men generally burn more calories than women, and young people burn more than older. But once again, there is nothing we can do to change these factors. So don't worry about them. Okay, now, while all these factors might seem to make the path to a healthy body weight more confusing , the question of how many calories you need to consume per day really isn't in practice. And the next lesson, I will show you how to do this using a simple two that is found online. So stay tuned 26. Determining TDEE: remember how your calorie balance is the number one determinant of your diet success, and that there are three different states of calorie balances negative, positive and neutral. Of course, to reach any of the three states, you will have to know how many calories your body expands every day. There are several different equations and strategies you can use to calculate this value. Some of them are more or less accurate and more or less difficult than others. I will now show you the easiest and most straightforward way, which is to calculate your TV. You're TD describes your total daily energy expenditure, which is the number of calories that your body burns in one day. It is calculated by estimating how many calories you're burning while resting, called the basal metabolic rate, or BMR, and adding a certain number of calories on top, depending on how often you exercise. If you were to consume roughly the same amount of calories as your TV, you would be in a neutral calorie balance. If you consume more calories than your TV would be in a positive calorie balance, And if you consume fewer calories than your TV, you would be in a negative calorie balance. The simplest method of calculating your TV is by using an online calculator such as the one I linked in the bonus lecture. It will ask you for your age, weight, height and weekly exercise, while the result will not be 100% accurate. Since we all have different metabolisms and be a Mars, it will give you a good idea of how many calories you need to consume in order to maintain your current weight. If this is not exact enough for you or you feel the value got from the online calculator is a little off. You want to do the following. Use the estimated TD value and consume around this number of calories every day. Next, weigh yourself twice a week and monitor changes in your weight if you're losing weight, the estimated TD value was too low and you should increase it by around 100 calories. If you're gaining with the estimated TD value was too high and you should decrease it by 100 calories. Continue the strategy until you wait stagnates, which is the point where you found your true TD to make things easier for you. Let's take the example of a man weighs £180 is six foot or 180 centimeters tall and 25 years old. If we assume that he trains 3 to 4 times a week at high intensity, his TD will lie anywhere between 504,700 calories per day. You would then start with one of the two values and died accordingly for about 10 days to two weeks. If, after this period you see you're gaining weight, you will have to decrease your initial calorie value. And if you're losing weight, increase it now. Keep in mind that this value will be a lot lower if you don't or only rarely exercise. A £180.6 foot man that doesn't exercise has a TD of around 2000 to 2200 calories. This is almost 500 calories less per day. Getting such a difference, right? Can make or break your diet as you will see in the next list. 27. Healthy bodyweight ranges: Now that you know how to calculate the number of calories you need to maintain your weight , let's take a look at what the right rate would be for your height. If you wait faults within this range for your height, it is generally regarded as healthy. Now this doesn't mean gaining or losing weight will have no impact off course. No one is perfect, and there's always something we can improve. But it simply means that any changes and effects to your health will be minor. Therefore, if you fall within this range, you should pay more attention to the diet improvements I will talk about later in the course, like eating the right foods and getting enough minerals and vitamins. However, if you're outside this range losing weight if you're overweight and gaining weight, if you're underweight, will have a pretty substantial effect on your health and should therefore be prioritized. No, of course, this table is not to be taken as the gold standard and medicine because it doesn't take into account your age, muscle mass and level of physical activity. Genetics and the light can also not be taken into account here for obvious reasons, so always keep in mind that these figures are estimates and should be treated as such. You earned automatically unhealthy if you're outside your weight range and automatically healthy if you're within. But what we can say is that based on the available data, the likelihood of health is higher within and lower outside, and the further you are away from it, the higher the chances off poor health. 28. Food choices for a longer life: like I said before, Eating the right foods is the second important variable in your diet. Now, even though many fitness and die cores a quick to tell you to eat certain foods for optimal health or avoiding others because they will drastically hurt your health, individual food choices are generally not what will make your diet a healthy one. We always have to look at the complete picture and the diet as a whole to see if it's healthy or not. In fact, study after study has shown that you can eat foods that are regarded as less healthy, like chocolate bars or chips. If you don't do it in excess, and if the rest of you that consists of quality unprocessed fruits. That's why in this section I will give you a range of foods to choose from. That should make up most of your diet, so around 80 to 90% if you stick to these and keep your calories and check you can fill the rest of your diet with whatever you like. Sounds pretty awesome, right? The food's we're going to talk about are split according to their macronutrients, so protein carbs and fats most people should focus on these foods and make the changes. I'm about to tell you first before committing to a super complicated diet and also before spending hundreds of dollars on diet gimmicks or overpriced supplements. Okay, so for the average dietary situation in the modern world, most people will benefit from the following changes. Getting the majority of their protein from complete or complement terry protein sources born with these are later getting the majority of their carbs from mostly whole grains, fruits and vegetables, getting the majority of their feds from sources of unsaturated fats and consuming mostly foods high in vitamins and minerals. These air four simple rules that will improve your diet so much that will pretty much automatically become healthy. 29. Foods for energy: foods for energy is a tricky topic. Why? Because in theory, all foods provide calories and therefore energy. This would mean that high calorie foods like a cheeseburger or other types of junk food, should be best for energy. But obviously, this is not the case. If you're also concerned about long term health, so what foods are healthy and provide you with an energy boost? Here's a quick list with the best options first, all types of quality carbs, even though carbohydrates are vital to your survival. There in the body's preferred energy source. When you consume carbohydrates, there quickly turned into blood glucose and provide immediate energy. They will then be converted and took glycogen for later use or to fit. If you consume more calories than you expend, our rain also almost completely relies on glucose. For energy. Cars become especially important, the more intense your exercise. Obviously, during physical activity, your energy needs increase, while feds provide 80 to 90% of your energy during normal daily activities. Carps takeover. When you start doing moderate to high intensity exercise when consuming carbs, make sure to focus on unprocessed for minimally processed sources like sweet potatoes, brown rice and whole grain breads or pasta. These are more nutritious and also high in fiber, which is important for digestion. Next fruits, while foods are also carbs, I want to mention separately because they're more quickly digested than the carbs I mentioned before. So if you need a quick boost of energy, go with an apple or a pear to get you going. The high abundance of vitamins and minerals will also benefit your health, and his wife routes away better for quick energy than process sources of simple carbs like chocolate, coffee and tea. Thes two options won't surprise you. We all know that caffeine can provide a quick energy boost to get you through the work day if you prefer a steady supply of caffeine tried to you rather than coffee, which the body takes longer to break down. You can also use these Catherine sources before you work out, which will increase your performance quite a bit. Make sure, though, to not overdo this as your body gets used to the caffeine intake and will require larger and larger doses over time and lastly, anything that you are deficient. A lack of energy is often due to a nutrition deficiency, which is why my last tip is to do a blood test if you believe this could be the case, many people that live in colder parts of the world are deficient in vitamin D, for example, among athletes, common deficiencies are vitamin C, iron and magnesium, which can all be treated with simple diet adjustments or by taking the right supplements. Vegans and vegetarians are prone to let calcium and vitamin B 12. So if any of this applies to you, make sure to check for deficiencies. Bring your nutrient level back to normal. We'll give you a huge energy boost and will definitely improve your quality of life. 30. For to reduce stress and depression: When you're stressed, life becomes more difficult. But reducing stress can also be difficult in our busy everyday lives. Nonetheless, when it comes to your diet, there quite a few things you can do to lower stress levels and calm down. Now some people might think that all foods are calming foods, and just eating will make them feel better. The problem with most comfort foods, though, is that there are also high in calories and do not promote health. So there is a huge difference between using a foods inherently calming properties and eating any kind of food to feel better. The latter. It might give you a temporary sense of calm, but it's a quick fix that wears off way too fast. So what are some foods that will boost your mood and promote health? Here's a quick list that will help you get started first. Anything with omega three fatty acids. So fish, fish, oil, walnuts or flax seed oil. Omega three assets provide building blocks for healthy brain development and function, and might even help prevent mental diseases like 80 80 or Alzheimer's. Since many people get too little omega three assets, he should definitely be included in a well rounded, stress reducing diet. Some studies even suggest that they held fighting oppression. However, the findings aren't definitive, so we can't be sure next anything with B vitamins, especially B 12 so meat, seafood, eggs, green leafy vegetables or legumes. Vitamin B 12 deficiencies are fairly common among vegans and have been linked to increased stress levels and a reduction in overall health. The problem is that animal proteins like meat and eggs are the best sources of vitamin B 12 so answer vegan. You would probably want to consider supplementing, even though you could theoretically get it through plant based sources. This would be impractical as the required amount is simply too high. If you're not a vegan, make sure to get your vitamin B 12 from quality beef like rescue. Brazil Nous Brasiliense are the world's best source of selenium, which is an essential mineral, so our body cannot produce it from other minerals and we have to get it from food. Selenium is not only vital to hormone production, but it also works with other nutrients to balance antioxidants in our body cells. Several studies have shown a relationship between lower than normal selenium levels and depression. So if you feel down or even suffer from depression, check for selenium deficiencies and get some Brazil nuts. One or two a day will be enough to bring a selenium, Vectra Normal and Leslie blueberries. Blueberries are not just a delicious fruit. They're higher moment. Vitamins, plant nutrients and antioxidants are extremely beneficial when wanting to reduce stress. In fact, anthocyanins, which are the pigments that give them their deep color also, and your brain in the production of dopamine dopamine is critical for your memory function and your mood, so make sure to stock up on blueberries. 31. Supplements for improved sleep: sleep is another factor that is extremely important for your overall health and quality of life. A good night of sleep does wonders for you By bringing down stress levels and helping your body recover, obviously not sleeping well. We'll take these benefits away, and prolonged sleep problems come with many health risks. However, many people don't want to solve this problem by taking mets, which can have all kinds of side effects. So what are some good natural supplements that will benefit your sleep quality? First, magnesium magnesium deficiencies are linked to low, sweet quality and very common among athletes, which lose it through a sweat. In general, the sleep enhancing effects of magnesium Onley works if you are deficient, and people with normal magnesium levels may not see any benefits to sleep quality when supplementing. Also, magnesium won't make you sleepy, so you don't need to worry about taking it at the wrong time. A standard dose of magnesium is anywhere between 200 to 400 milligrams a day. Next is melatonin, which is the hormone responsible for regulating our sleep. Our bodies produce melatonin in low light settings, and high levels of melatonin will put you to sleep. This is why it especially house people who have a hard time falling asleep to supplement correctly. Take between 500 micrograms toe one milligram at first to see how you react to it. If you don't see any effects up the dose until you reach five milligrams of melatonin, which should be your maximum does the supplement should be taken around 30 minutes before sleep. The third option is low vendor or live under oil. Levent oil is known for its relaxing scent and Arla vendor supplementation can also improve the quality by easing anxiety and reducing intrusive thoughts. It helps you fall asleep faster while also improving sleep quality itself. To supplement correctly, take 80 milligrams of low Venda Khalfan hour before bed. 32. Supplements For Better Memory: research shows that taking the right supplements cannot only help your normal health, but also your brain fitness and protect against mental decline in the future. You wrote the best options to choose from blueberries. Blueberries contain certain molecules which protect the brain and positively influenced its activity. They also support the growth of neurons and their interaction. Even better, blueberries are safe and do not interact negatively with other mass, which makes him the ideal supplement for more Mary and focus. To supplement correctly, take around 500 to 1000 milligrams of a blueberry supplement or eat around 100 grams for the real thing per day. Another great supplement is back open Mainieri, which is a swamp lands used, traditionally an Indian medicine. It is usually recommended for elderly people, but people from other age groups will benefit from supplementation as well. Basically, what it does is it improves working memory, which describes the ability to focus on a certain topic while also retaining it for later. You should take around 750 to 1500 milligrams of lycopene. When you Harry along with food once a day, it has to be supplemented for at least one month to see results, so make sure you don't expect results too soon. And lastly, you could also take a supplement mix that you will find it most. Pre workout supplements for more memory and focus. These are healthy meaning with caffeine. Together, they not only raise your energy levels but also improved focus and attention span. If you aren't used to either, start by taking 100 milligrams off the inning and 50 milligrams of caffeine. Once you get used to it, you can gradually increase the dose of both, but don't exceed 200 milligrams of either, for optimal results should take this mix 30 minutes before you need to increase your intention and focus. 33. Organizing your environment overview: now that we talked about how relationships affect your stress level and how he can use strong relationships to reduce stress and anxiety, let's talk about other parts of your environment in this section. Reducing stress by improving your environment means organized. So organizing your home, your office for desk and building sustainable habits that will help you reach your goals without burning out in the process. This is what I will teach you in the balls lessons. We will basically create a game plan for you to gradually learn how to ignore all the unnecessary distractions in our modern lives and instead build habits that help you to focus while being more efficient and relaxed. As you will see. Most of the stress and our busy schedules come from the noise that really doesn't add any value to realize 34. The modern dilemma of our busy lives: Maybe this sounds familiar. You wake up first thing in the morning to the sound of your alarm going off quickly, you brush your teeth and get ready for work while also checking your personal emails on your smartphone after you ate a small high sugar snack for breakfast. You already feel stressed because you can't find your keys, and you need to be in work in 30 minutes off course. Today, the subway is also extremely full, with tired fellow commuters and bad air. By the time you get into work, you sit down, boot up the computer and check all the 90 emails you got since yesterday after your morning coffee. You feel a little better but can't really get into working moat. So you make a list of the task you have to complete today, feeling somewhat overwhelmed by your to do list. Next, lunch comes and you feel like you've only computed a few tests. You decide to eat at your desk, knowing that the small send which you pack won't be enough to keep your full until the end of the day. But work is more important right now. By the end of the day, you've spent most of your time responding to emails and trying not to get district. You end up leaving an hour late, which is followed by another 30 minutes of commuting at 6 30 to 7 p.m. You get home and should prepare a healthy meal because you want it here to your diet. But because you're so tired you order something. Instead, crash on the couch and turn on the TV. The house is messy, though, so you feel stressed instead of getting any relaxation. There's also other things you need to get done, like calling your friend who you haven't spoken to an ages or paying your credit card bill . Problem is, you're not even sure you could find the bill anymore. Also, you haven't even looked at your bank account because you don't want to know how bad it is. Speaking about money. You always thought about starting a side business, but never seem to find the time to get started. Now you would have an hour, but you don't know where to start and what to do. At the end of the day, you go to bed later, them plant and having done barely any of the things you wanted to do. You still haven't read that new book you bought and we're excited about. Okay, enough. All of this isn't meant to make you feel even more stressed for anxious than perhaps you already are. Rather, it was intended to draw attention to some of the very real issues that many of us face on a daily basis. Most of us simply have too much to do. We're too wired, and we're to bombard it with information, decisions and more. Approximately 50% of people get depressed or burn out at least once in their lives because they're trying to do too much and are struggling just to keep afloat. The irony is that we end up actually achieving less of the more we try and squeeze in as much as possible. But there is an answer, and there are ways around these problems. The secret is focused on organization. It might sound like a small thing, but staying focussed and organized is actually everything in today's environment and enables your brain to stay organized and keep on top of all that information. Those huge to do lists and your calendar learning to focus prioritize and organized means your life will become much more manageable and that you have far more time for yourself, your family and your goals. What we will look at now are the most important aspects of focus, namely, how to prioritize the most important tasks. How to reduce the number of decisions you have to make in a day. How to reduce notifications while still staying connected, how to keep your home or organized and how to work more efficiently. By the end, you'll have reordered your thoughts and life such that you can once again feel on top of everything and can start making real progress. 35. Too many distractions in your daily life: a great place to start is to remove those difficult decisions that are taken up your mental bend with. Many of us think that the big limits on our ability to get things done this time we all make the excuse that we don't exercise because we don't have time and that we don't do more with our family because we don't have the time. That's actually not true. If you think back to all those times in your life when you've been doing nothing, and you probably realize that you actually had plenty of time. Just this week, you probably spend at least a good couple hours on Facebook or YouTube or your favorite blawg, and there's a good chance you've also watched a fair amount of useless TV. That's all time it could have been using to exercise, to call friends or to clean the house. My point is that in 99% of the cases, you don't actually have a problem with time. The problem is with energy. The reason you're not using the available time more efficiently or even to have fun is that you're low on energy, and did you know that your willpower decreases to as you run out of energy. Not only do you have less physical energy to get up and clean when you're tired, you also have less mental will power in order to encourage yourself to do it many times, energy management is actually much more important than time management, and a big component of energy management is to understand the impact that decision making has on our energy levels every time you have to make a decision, this takes a toll on your energy levels and Lisi with less energy to spend on other tasks. For instance, when you wake up in the morning and decide what you're going to wear, that will not only take up time, but it will also take up energy like ways. When you decide what to have for lunch. You also be using up your mental energy to make that decision, and this then means that you have less energy when it comes to making other, more important decisions. When someone asks you what to do at work or when you're wandering, how to best save your money, you know, have less mental energy available to dedicate to that decision. By the end of the day, you burn out 36. How to reduce your daily decisision: So what's the solution? There are a number of things you can do. But one of the most important steps is to simply reduce the number of decisions that you're forced to make in a day. This is actually something that Steve Jobs was famous for doing. Jobs apparently decided he wanted to reduce the number of trivial decisions he had to make in his life, and so he removed all variation from his clothing. He replaced all of his items of clothing with just black T shirts and jeans. That meant that every single morning he would put on his one outfit and never need to worry about what he was going to wear. Steve Jobs, as you know, would go on to help invent the iPod, iPhone and iPad. So it seems something was working for him. That's quite extreme, of course. Not everyone is going to want to surrender all variation in their clothing. Thus, let's take a look at some more gentle and moderate solutions. You can apply to your own life. The first is clothing. While you might not want to goes for a Steve Jobs with it, there are still effective ways you can reduce the decision making surrounding your choice of outfits. One of the easiest ways to do this is just to plan your outfits in advance so that you have all of those items ready to go. You can even write this out on Sunday evening so you can refer to that plan. Now. I understand that this is one of those ideas that sounds perfect in theory but sometimes falls down in practice. What happens, for example, if you put on that outfit and you don't like it or you're not in the mood for it? Another solution, then, is to simply have, let's say, 20 outfits for work that you know you like and you know, are suitable. Now you can simply refer to any of those 20 in the morning without too much thought. 20 is enough that your colleagues will only see on the same outfit once every two months. But you will still never be stressed about whether your outfit works or because you have nothing to wear. And now the tip is to ensure that you choose your clothes in such a way that they can be combined into multiple different outfits. In other words, make sure that most of your pants go with most of your T shirts or tops. This way you'll be able to throw multiple combinations together with less thought. The second is food. While you might not want to keep your outfits the same every day, you might well be more inclined to keep your food consistent for breakfast and lunch. These meals aren't exactly a sighting in the first place, so why don't have the same cereal and toast for breakfast each day and the same salad or lunch books for lunch? This reduces waste to make shopping much easier and also makes it considerably easier to monitor your calorie intake if you're dieting. As for dinner, this is something else you can plan at the start of the week, and it works even better if you can also prepare some meals. Cook something big on Sunday, and you can put some top of where boxes in the fridge for lazy evenings. Now you can simply heat those meals up in the evening instead of throwing a pizza and yob, and while you're ended, come up with some backup meals, too. A good example is to keep a kind of beans, some rice and a can of tuna in the cup board. Throw everything together and you have a complete meal, not the most delicious in the world, but it'll do the job. The third is shopping. If you automate a lot of what you eat, then this creates the opportunity to make your shopping considerably easier. You either use the same grocery list every week, or, even better, is set up a delivery with your local supermarket. Most stores now offer the service, and it means that you can avoid that stressful weekly shop and instead just pick up a few supplementary ingredients to make each of your meals. The fourth is planning your nights in advance. You can also schedule some of your daily activities in order to further reduce decision fatigue. Do this by making each night of the week something night. For example, Monday can become rest night, where you allow toe watch trashy TV without the guilt. Tuesday can become date night, where you commit yourself to spend some quality time with your other Half Wednesday can become Chores night, where you clean the house by setting tests like this for each evening removed the stressful needs to make the right decision, and instead you carry out and execute your plan to stay on top of things. All this will help to simplify your life. There are more methods you can use to do this as well, so start putting them into action and just reduce the number of decisions you have to make . 37. Organizing your home for less stress: Okay, so now that you have some systems in place, you should find a little bit of time and energy freeing up in your day. Maybe you have a slight bit more energy in the evenings, and maybe you're a little less stressed on the way in tow work. The next thing to do is to clean your home. This is crucial because a clean home is a reflection of clean mind. More than that, though, it can also create a clean mind. And here the correlation becomes two way. Not only does a clean home make it easier to find things, thereby saving time and stress as you're no longer hunting for keys, but it can also make your space that much easier to relax in. Our brains actually crave order and organization. And this is why we find things like tilted picture frames so distressing. When your home is clean, you'll have a calming space you can use to relax. What's more, you'll have the confidence of knowing where everything is and being able to retrieve it s and when you need it, and fewer occasions when you need to hunt for lost items. So how do you start putting this interaction. Here's some tips that will really have get ruthless. One of the single most important things you can do to make your home cleaner and easier to get around is to get ruthless and to start throwing things out. This might sound a bit over the top, and at first you might object to the idea off parting with your possessions. Actually, though, reducing your items can make your home considerably less stressful and help you to stay on top of your chores a lot more easily. A good place to start is with your ornaments and knickknacks. Go through all the things you haven't display on your sides and throw out half of those items, or at least put them away somewhere. By doing this, you have now created a much more minimal space, which is immediately going to feel less stressful to spend time. At the same time, though, you've also created less work for yourself, you know has surfaces you can very easily clean by wiping up cloth around instead of needing to first, remove all your items individually, and on top of that, you have actually increased the average quality of the things on display. What's left behind will now be only a very favorite things. That means that those favorite items will get much more attention and focus versus all those other things that were distracted from them. Another great way to be more ruthless is to find all the boxes under your bed and in your closet that you haven't been in for the last six months. Remove anything valuable or sentimental and throw the rest out. If you haven't used it in all this time, then you don't need it. What you'll find is that you're surprisingly, don't miss any of those items. And if you find that you suddenly need a mini torch for whatever else it waas, and you can simply buy a new one. Another thing to do is to try and create more separation between your rooms and to think about how they will affect you unconsciously. For instance, if you currently iron in your living room or your bedroom, we're actually making it harder to relax in that space. Why? Because now he associate those rooms with work. What's more is that you'll probably have piles of un iron clothes in those rooms, too better yet is to make one of the spare rooms in your home your chores room. That way, if that room gets messy than it won't spill out into the other rooms of your home. Alternatively, if you have Children and a dark and you find that keeping your home clean is an uphill struggle and try keeping just one room in your house sacred, let this be the room where you can come to unwind with a book and make some rules that will help to stay completely spotless. No food, no ironing, no chores, nothing. The tip that we all know very well when it comes to keeping the house clean is to wash up as you go rather than letting your dishes buildup. This is a good tip, but if it's something you've never managed to stick to, then there are a few things that you can do to make it easier. One tip is to reduce the amount of crockery you have. You only need enough to entertain the maximum number of guests you have above that, and you just give yourself an excuse to keep your using plates and dishes rather than washing them. If there's nothing to eat off of. Then you'll be forced to stay clean. If you're really struggling, Toe wash dirty dishes. And if you're a young professional than consider getting paper plates, you can get a large number of paper plates for very little, and if you eat off of these, you can just throw them out each time your death. Generally, one of the best tips for staying on top of your cleaning is to automate and outsource. If you have the money than hiring a part time cleaner will be one of the best investments you ever make. Otherwise, though, think about the technology that can help. Getting a dishwasher, for instance, will make it much easier to stay on top of washing up, as there will be only a few things that you can put in there. Likewise, you can look into a number of other devices to help you keep things clean. A small portable vacuum cleaner makes vacuum much easier than a heavy one you have to empty every time you get done. A robotic vacuum cleaner can make your life even easier than that. However, they're a little more expensive. This steamer can make iron, less of mature and a washing machine and a dryer are must, because you don't want to wash clothes by hand. Think about how easy it is to wash things up when you buy them. It's very convenient to say you're going to use that smoothie maker regularly until you've tried washing those blades. There are smoothie models, though, that are designed specifically to remove this challenge, so that might be a better choice. And finally, I want you to aim high. Make sure that you aim high when it comes to your property, when many of us imagine what we want our lives to be like once were highly successful, we will often picture ourselves living in beautiful homes. This should give you just some idea as to how important a good home is to our happiness and sands of accomplishment. The tips we discussed will help you make a home that's much cleaner and thus much nicer to spend time, and but there are other things you can do as well. To make your home was similar to the kind of place you dream of living in. For example, you'd be surprised at the things you can buy cheaply that will give your home a unique look or even more functionality. Did you know that you can make your home into a smart home for much less than you probably expect? Caliber bulbs with controllers, for example, are available from Amazon for his little as a few dollars, and a cheat fountain can make all the difference for your son room. There are also some very funky Bluetooth speakers You can get cheaply to create your own surround sound. Take real pride in your home and look at ways to make it a relaxing and comforting experience for less. If you have the money, you can go much further and do things like installing a home song. This might seem expensive, but the difference that a beautiful home could make to your mental state is huge. This is very much worth the extra expense. 38. Organizing your time for less stress: In the last chapter, we looked at how to organize and optimize your social life. Some of this also relates more broadly, toe organizing your time. Scheduling important tasks and things you want or need to do as though they were social commitments is a good example of how you can organize your time. But there's so much more to it than that. Let's look at some of the things you can do toe organize your time a little more easily. The first and absolute most important point to consider when organizing your time is that you must recognize your own limitations. This is where a lot of us go room because we forget that our energy as well as our time, are finite. A perfect example of getting this wrong is if you right yourself a new training program in dieting program. Often we come up with plans to lose weight that essentially involved working out for an additional three hours on top of our regular training routines, while also dieting. So you now have less energy and you're expected to start training even harder for a total of three hours, as well as getting to and from the gym. This just doesn't work. If you find that you currently aren't doing all the things you would like to be doing, then once again you need to prioritize. Find that you're not as healthy as you'd like to be, then maybe it's time to stop going to the bar with your friends once a week, never able to get on top of house work, then maybe you need to quit that karate class. Likewise, you need to make sure that you always give yourself time to recover were actually much more productive overall, when we have been given some time to recover in to recharge our batteries. If you're just constantly doing one thing after another, and eventually you'll become tired and you'll stop working properly. There is actually an old saying that is particularly relevant to this discussion. Walk or sit, don't wobble basically means that you need to divide your time between resting and working . This prevents you from getting into those situations where you're half working. Half working is the worst thing because it means that you aren't getting much done. But you aren't really relaxing either. Just as bad is half relaxing. Have relating is what you do when you're too tired to do anything useful. But you feel like you can't justify putting on a film, reading a book or taking a bath. So instead you just sit there watching trash TV, and at the end of the day you've achieved nothing. But he also failed to enjoy the time off. This is why you need to allow yourself that recovery time, and they make full use of it. Better yet, schedule it in advance, and that way you'll be able to look forward to it while you're working. As you decide when to schedule those important tasks and went to schedule rest, it's useful to consider the natural abs and flows of your energy. All of us have times of day when we are more productive in times of day when we crash. Most of us, for instance, will find we crash when we get home after work and that were less productive at work after four PM Likewise, it takes us a little while to get around to being productive. Also important to take into account is the way our other activities impact on our energy levels. One of the easiest ways to make yourself exhausted and want to crash is to eat dinner. Once you've eaten, your body needs to digest, and that leaves us with little energy to do anything else. So instead of making dinner eating on the couch and then planning on cleaning, the cleaning should always come before the eating. Don't sit on the couch if you want to keep your energy levels up and don't eat until you've completed at least your most important tasks. You can always enjoy lights neck when you get home after work. If you're too hungry to do anything in the section on work, we're going to talk about how multitasking can be a bad thing. However, in the right circumstances, multitasking can be highly useful. Multi tasking and work usually doesn't work, but in your private life it can be useful in any situation where one of the test doesn't require your full attention. For example, if you need to go shopping, then you can call a friend on your Bluetooth. While you're shopping this way, you're able to catch up with your friend while at the same time getting your food. Two birds killed with one stone in the same way you consort our bills while washing up. We can research activities on your tablet while cooking. This can help. You literally accomplished twice as much in the same time, so started looking for opportunities to take up more than one of your tests at once. One very important to helping you feel more on top of a life is to close all those smaller and fiddly tasks that you consider open loops. The next lesson, we'll see that it makes sense to work on the biggest and hardest task first so that you can ensure maximum productivity at home, though you should aim to do the reverse tasks of generally less pressing at home. So it makes sense to take off the smaller things you have to do so that you have less stress and fewer things weighing on your mind. This means things like paying that bill. Things like calling that friend things like ours, VP. Into that you end. We put up these jobs because we find them stressful. Don't want to use up energy thinking about them. As a result, though, we actually just end up wearing about the unconsciously and having less time and energy available to do anything else. If you have something that you can complete quickly that's playing on your mind than just tell yourself it needs to be done eventually, so it's better to get it out of the way now. Every day when you come home from work, give yourself have an hour to close off those open loops, so you have a smaller, unconscious to do list. 39. Organizing your work for less stress: If you're taking all of the advice so far on board and started putting some of these systems in place, then you should start to notice life becoming a bit easier. You have more time. He had few decisions to make, and you're less stressed thanks to a quieter social calendar. But you're probably still overworked and overstressed, and this comes down a lot of times to your work. Where is what makes many of us so stressed? And it leaves us with little time to do anything else. Time to put a stop to that. The first thing you need to do is to start approaching. You work in a more productive and efficient manner. How do you make sure? Did you get through that to do list and that you aren't constantly treading water? The first thing you need to do is to remove multi tasking from the equation. While multitasking was useful in the last lesson, studies show that it simply doesn't work in a workplace environment. The simple reason for this is that activities that require our full mental capacity don't allow for multitasking. What you think is multi tasking is actually sequential tasking. You're quickly switching from one task to another and back. This takes up more mental energy, and less work gets actually done instead. Then you need to set out the task you need to do and then work through them in order until they're all complete. This means that you should start your day with the to do list, and there's a definite are to coming up with the to do list. Tim Ferriss, author of The Four Hour Workweek, always talks about having one test that he absolutely must get completed that day and then completing that everything else he considers to be extra. This is generally the best attitude to take any list of objectives, complete the biggest and most important task first and then move on to smaller ones. The reason this is so important is that the biggest task is going to take the most time, the most focus and the most energy. It's also going to give you the biggest sense of satisfaction once ticked off. If you complete all the smaller test first, then you risk taking up a lot of time with switching between tasks, answering emails and setting things up. It's gonna end up taking longer than you think, and then not leave enough time to complete that one big task that you needed to finish. As a result, the day ends and you're left feeling stressed. Instead, work on that one massive test that will make a real difference first, then start on those smaller jobs and get as many as possible out of the way. You can do this after 4 p.m. At the point in day when you're starting to feel less productive. Now that you have just one big task to complete doing a work day, you should stand a much better chance of getting into a flow state. A flow state is an almost mythical state of mind that is described by many productivity gurus. The idea is that by focusing on one job that you need to complete, you can eventually get into a state of mind where you're able to shut out all outside distractions and work in a fast and focused manner. This results in the best work and also allows you to get through the task without procrastinating. The most important key to being able to get into a flow state is to make sure you remove distractions and things that can break your concentration. And the number one culprit email, email. Edwards is the one thing that is most responsible for causing us to become distracted and stressed. And as soon as we start responding to emails, we confined ourselves getting into a reactive mindset as opposed to a proactive one. No, we're working to someone else's agenda instead of our own, and that means we're less likely to complete the tasks we set for ourselves. One important tip, then, is to make sure that you complete at least a certain amount of work before you even look at your emails. In fact, you should name to set yourself a certain amount of work before you complete any other task . Now you might have previously started. A day is by going and making a cup of tea, having a check and then answering your emails. A couple of those emails might take some time and thought, and you can then end up quickly taking a look at Facebook for a small break. By the time started, completing any actual work, it's already 11 a.m. So instead start your day by sitting down and making a gentle start on that one big project. No, set yourself a goal if you have to write 6000 words today, for instance, and tell yourself you won't make that first cup of tea until you've completed 2000 words and you won't look at emails until you on 5000 words. Suddenly you've changed your regimen in order to put the pressing work first. The psychological impact of having this much work under your belt cannot be understated. Because you have made such a start, you find it much easier to just jump back and to work. By the time you've answered those emails, you'll now have completed a huge amount of work and be well on top of your daily tasks. Meanwhile, having a gold toe work on can actually act as a great motivation. The power door technique is another tool you can use to formalize this process. Simply use a timer and set yourself a specific amount of time that you're going to focus on your work. This could be 10 minutes, 20 minutes or 60 minutes. Work until that time is complete, and then the timer sounds. And once that happened, set the timer for five minutes to rest and relax, Then set the timer for another block of work, dividing her day into periods of work and rest like this. House it to maintain separation between your productivity and recovery. And this can prevent burnout while also helping you to finish more work. The only downside to this plan is that a lot of people will feel very unsure about ignoring the emails in case they're missing something very important. A way to avoid this nagging concern is to consider investing in a smartwatch. While you might think that having yet another device with notification is only going to make matters worse, in fact, this gives you a handy way to check what the email is about without having to actually load of Gmail and potentially get sucked in. Another option is to set up an auto responder on your email that tells your audience you will only answer emails at a certain time of day, but that they can contact you by phone only if it's an emergency. When you do this, you ensure that there's always a way you can be reached in a serious emergency. But at the same time, you also avoid getting overwhelmed with unnecessary calls. Communication overhead is a term used to describe the negative impact that lots of meetings , emails and phone calls can have on your productivity. When you're any meeting, you aren't working, and when you're on the phone, you're not working either. To get around this, try to keep unnecessary communication to an absolute minimum. You can reduce this in a number of different ways. For instance, if you find yourself in a lot of long phone calls, consider asking people to email instead of calling alternately pre phase your phone calls by telling the person you're speaking to that, you only have five minutes, so they'll need to get straight to business. They may offer to call back, but simply say, no, it's OK, but we'll have to make it quick. Asked for meetings, consider discussing with your manager whether you really need to be present for meetings. Try skipping one to begin with and explain that you have lots of work to finish that you feel your time could be put to better use in other ways. If you can arrange, flex a town with your work or even arrange working from home, and this can help you save a huge amount of time on commuting and getting started with work again. Try to discuss with your boss how you could be put to better use by doing other things with your time and how you can provide the same service from home. The only real legitimate reason a company might need you to stay at the office is if you're needed to answer the switchboard. Otherwise, it will just be a matter of convincing them to let you give it a try. And then you prove yourself by completing even more work than you would do in the office. Flexi time, meanwhile, could just mean asking if you can come into work an hour earlier and leave an hour later. This could make a huge difference if it helps you avoid the rush hour and mean you actually save at least half a Knauer of your day. My point is that you don't have to work in the same exact manner as everyone else, and it may be that there are other, more effective work styles that are better suited for your lifestyle. It just takes the confidence to push for the changes that suit you and to help you employ ERM organized a little bit