Performance Anxiety? 4 Ways To Instantly Drop Your Stress

Stress. You know the feeling.  Sometimes it’s a good feeling, and sometimes it’s the opposite.

It’s a good feeling when things go your way. You’re running toward the finish line, well ahead of the field, and you feel unstoppable.

This is eustress. That sublime feeling when stress is an ally,  when it helps you experience peak performance, and when it puts you in the zone.

Unfortunately, this stress state is rare. What’s more common is distress.  You may know this state even better. It might even show up as a constant companion.

Distress occurs when things are moving too fast and feel out of your control. Your projects are falling apart at the seams. You can’t meet deadlines. You disappoint your boss yet again. You can’t seem to win the game, close the deal, or come out ahead.

Counter distress with destress measures.

Let’s take a closer look at this phenomenon called stress. In particular, how it affects your performance when you need to be at your best.

Performance Anxiety: What It Is, And What to Do About It

What happens when you need to do or say something well outside your comfort zone? Perhaps you need to give a speech to a large audience or ace an interview to get a job you desperately need.

When you need to perform, when the stakes are high and you feel vulnerable, then you may experience a sweaty forehead, a dry mouth, or a tight throat. Additionally, you may find that you can’t control your racing pulse or slow your rapid breathing. And, perhaps, much to your distress, you may also discover that your voice quavers when you speak, your knees quiver when you step forward, and your hands tremble when you gesture.

Here are 4 things you can do to nip performance anxiety before it shows up. Performance Anxiety? 4 Ways To Instantly Drop Your Stress

  1. Eat the right foods: On the day you need to perform, be meticulous with your diet. Avoid coffee and sugar as these will overstimulate you. Eat a good meal a few hours before your performance so that you have sufficient blood sugar to fuel your brain. Consume something light, anything that won’t make you feel bloated or sleepy. Some suggestions: yogurt, burrito, or whole-grain pasta.
  2. Switch the spotlight: Don’t think about yourself, but focus on your audience. Imagine that they are fascinated in what you have to say, admire you, and want you to win. (Whether they do or not is something that you can only guess—but what’s important is that you imagine your audience in a positive light—as friendly, engaged, compassionate.)
  3. Visualize positive things: Just before the big event, before you step on stage or go into the office for the interview, is the time you feel most vulnerable. It’s the moment when your imagination can take a negative turn. But instead of anticipating worse case scenarios, focus on the opposite. Reflect on how well you’ll do; how you’ll entertain and inform the audience or impress the interviewer. Review all the things that have gone well. Think about how much you’ve practiced and how well you know the material. Appreciate how sharply you’re dressed for the occasion. Recall past successes. Visualize your goal in the bag. A done deal.
  4. Observe your breath: Control your central nervous system with your breathing. A natural response when you feel scared, nervous, or anxious is to either hold your breath or breathe shallowly. Sometimes, too, you may gasp for air, as if you’ve just run up a flight of stairs. You can reverse how you feel. Breathe in just the opposite way. Instead of breathing shallowly, breathe deeply. Instead of breathing quickly, breathe slowly. Breathe deep and slow. Also, notice your breath. Be aware of the sensation of your nostrils flaring as your breath in and the air filling up your lungs, moving your diaphragm, and pulling in your belly. Then notice your diaphragm and your belly puffing up as you exhale.

In conclusion, the best way to deal with performance anxiety is to be proactive about it. Instead of trying to avoid it, anticipate it and take steps to prevent your emotions from escalating and your mind from racing.
Related Stress Articles of Interest:
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5 Ways for Kids to Exercise Indoors and Beat the Summer Heat

“Go outside and play!” has long been the parental battle cry of summer, but many areas around the world are in the middle of a heat wave. Going outside to do just about anything, especially playing, can be dangerous in summer months. However, that doesn’t mean that your kids will get no exercise during these lazy days of summer. 5 Ways for kids to exercise indoors and beat the summer heat

There are plenty of options for exercising indoors, and you don’t have to leave your house for all of them. Remember that modeling good behavior is at the core of making sure kids get enough exercise. Whether you want to keep your mind healthy or keep your body healthy, exercising and playing with kids is the best way to make sure the whole family is happy and healthy. And the healthier the family is, as a whole, the less likely it is for any member to suffer from illness, trauma, or need treatment services.

Ready to take that healthy lifestyle indoors? Here are five options for staying inside while still working out:

  1. Take advantage of your local pool. If you have a gym membership with a pool or access to a reasonably priced community pool, now is the time to use it. Indoor pools are temperate, you get the added benefit of sun protection from that roof, and you still feel like you’re making the most of summer. You can also use this opportunity to introduce kids to a gym’s workout equipment if they’re old enough. Many gym pools offer swimming classes for kids in the summer months, and it’s a great time to be certain they know this life skill.
  2. A pile of towels and hard surface floors. All you need to have a blast indoors is hard floors and a pile of towels. The challenge? Zip around the room using only the towels as your mode of transportation. It’s a surprisingly challenging workout that will leave you laughing and having fun. For an added challenge, tape papers around the walls that need to be touched in order to win points.
  3. Stream a yoga video. There are yoga classes available online for all ages. Whether you’re at the “baby and me” yoga stage or your adolescent is interested in trying out a “real” yoga class that uses proper Sanskrit names, you’ll be able to find a wide selection—often for free—online. All you need is space for a yoga mat. For many kids, an online video at home is a lot less intimidating than taking an actual yoga class, especially if they want to try an adult class.
  4. Jump rope. Jumping rope is an incredible workout for all ages that requires endurance, balance, and agility. The perfect place to try your hand is in the garage, where it’s also likely cooler. Now’s your chance to introduce your kids to Double Dutch and the tricks you used to show off as a kid. You’ll be surprised by how demanding this toy is. Just ten minutes of jumping rope burns serious calories.
  5. Have a dance party. Dancing can really rev up the heart rate and burn plenty of calories. The music all depends on your children’s age, and of course there are some who are at that stage when they’d rather die than dance in front of anyone. However, if you’re lucky enough to still have kids who don’t mind busting a move with you, this is the perfect way to expel excess energy. For a real laugh, you can always look up old Richard Simmons tapes. They’re so badly vintage, they’ve come full circle again.

Outdoor exercise can be great because nothing beats that fresh air. However, it can also be dangerous when it’s extremely hot out. If you really want to get outdoors, plan an outing at sunrise. It’s still cool, you’ll have the outdoors to yourself, and you’ll avoid the most dangerous UV hours.

Kids and Activities:
15 Summer Activities For Your Kids To Enjoy Nature
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The Differences between Virgin, Remy, and Non-Remy hair

In an era where human hair is ruling the female’s world, you will constantly come across different names that describe different types of hair and their grades. From a standpoint, human hair can be categorized in so many ways. However, the two most common ways are by the country of the donor and the characteristic of the hair.

When characterizing human hair by the donor’s origin, we end up having Peruvian hair, Indian hair, Malaysian hair, and the famous Brazilian hair. Women across the world widely love Brazilian human hair .it is easily available and has some of the best qualities and characteristics.

When we categorize human hair by characteristics, we have virgin human hair, Remy human hair, and non-Remy human hair. Since Brazilian human hair is the most famous hair, you will find most of the hair bundles are labeled as virgin Brazilian hair, Brazilian Remy, and Brazilian non-Remy.

For a lot of people, these three terms are very confusing because they hardly know what they mean or represent. However, with proper knowledge, women have learned how to tell apart their Brazilian hair. 

Brazilian Virgin Hair

Whenever the word ‘virgin’ pops us, the first thing that comes to mind is purity. That is the essence of using that word to describe Brazilian hair. This is hair that has never been put through any chemical processes such as perm, bleaching, or dying. The hair has all the natural features, and it is collected from a single donor. Because of its purity, the hair is easier to maintain, lasts longer, and has a breathtaking natural appeal. To harvest the hair, the donor ties the hair in a ponytail, and the hair is cut. The flow of hair is perfect.

Brazilian Remy hair

The term ‘Remy’ is a word that is associated with the characteristics of the hair strands that make an extension. As you know, a strand of real hair has cuticles that cover the shaft.  Naturally, all cuticles run in the same direction. Brazilian Remy hair has all the cuticles running in the same direction making it tangle-free. The hair can be from a single donor such as the Brazilian virgin Remy hair or different donors, and then they blended them.

Remy hair goes through some slight chemical processes t enhance its features or characteristics. For instance, it can be permed or dyed among other things.  The chemical treatments are what make Brazilian Remy different from Virgin Brazilian hair

Non-Remy

Since Remy describes a state where all the hair cuticles are intact and flowing in the same direction, it goes to say that Non-Remy is the opposite of this. Typically, non-Remy hair its cuticles running in opposite directions and that is why they tangle. The problem arises from the way they are collected. The hair strands are collected from the floors of salons, brushes, and temples to some extent. While aligning the strands, you can never tell which side was the tip and which was the end. Eventually, some strands will be opposite of others, and the cuticles will flow in different directions. Things become worse because some companies eliminate the cuticles and coat the hair with silicon to make it feel softer and silkier.  The lack of cuticles or cuticles that flow in opposite directions is what makes Brazilian non-Remy different from Brazilian Remy.

Brazilian human hair is always an excellent choice. Regardless of whether you choose Brazilian virgin, Brazilian Remy, or Brazilian non-Remy, you will always be sure that you are getting human hair. Even so, quality is essential and because of that, Brazilian virgin hair stands out from the three.
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