Long trips to work. Slow-moving traffic. Line-ups at the store. Difficult meetings. Demanding children. Too much to do in too little time.

We all face "stressors" like these in our day-to-day lives. For our health's sake, it's important that we recognize them and learn to deal with them properly.

The body responds to stress — little irritations and big problems — in a number of ways. There is an increased release of adrenalin into the blood stream, muscles tense, breathing quickens, and heart rate and blood pressure go up. This reaction — known as the "fight or flight" response — was important in primitive times. Back then, movement was crucial to survival. Human beings did, in fact, fight or flee.

This natural response to stress is still with us, but, unlike primitive times, we usually can't "put up" or run. We have to take our time and deal with things more calmly.

So what can we do to counter this stress — to take better control of our lives? A study supported by the Canadian Fitness and Lifestyle Research Institute (a national agency funded by Fitness Canada) offers some solutions. The researchers, Dr. Bonita Long and her student, Colleen J. Haney (University of British Columbia), show that both progressive relaxation and physical activity can help. Here are a few suggestions:

• Learn to relax. The first thing we can do is adopt a relaxed attitude toward life. We can smile and listen to music in that slow-moving traffic. Of talk to our neighbour in the check-out line. There are formal approaches to relaxation, as well. Dr. Long's study included a program of progressive muscle relaxation. Participants who took part experienced reduced levels of anxiety and an increased sense of control over their lives.

• Fit physical activity into your day. In Dr. Long's study, participants involved in a progressive walk/jog program experienced the same improvements as those in the relaxation group. To stay with a program, it's important to choose activities that are enjoyable and convenient.

• Know yourself. The study also showed that there are no guarantees. For some people, regular physical activity didn't reduce stress and tension. For others, relaxation didn't help. We're all different, so what works for one person isn't always the "ticket" for another.

The same thing goes for life in general. If we thrive on a busy (but not too busy!) schedule and enjoy a fast-paced life, we should pursue it. If we're happier living more leisurely, we should do it. We have to discover the lifestyle that best suits us, then live it. To do otherwise — to go against our nature — would be stressful.

Contributed by: Canadian Fitness and Lifestyle Research Institute/
Institut canadien de la recherche sur la condition physique et le mode de vie
Tel: (613) 233-5528 x24, e-mail: ccraig@cflri.ca, URL : http://www.cflri.ca

The Balancing Act

When I think of balance, I think of the Scales of Justice. Sometimes, those scales are not even; too much may be weighted on one side. I suppose that's what life is like. We do too much, work too long and too hard and we feel out of balance. There's always the desire to put something on the side marked "Time for Me," but, we need to be alert enough to know when we're at that point. Do you know when you're working too hard, or putting in too many hours? And if you think you do know, what are you doing to resolve it?

Many of us love to be busy and productive. There's a "rush" that comes with working under the wire, dashing from place to place, packing appointments one against another, sitting at computers 'til midnight and then starting the whole process over again the next morning. I know that routine. I've been there and it is addictive. According to Ron Burke, of York University, workaholism is a major problem in our society. It is responsible for the break up of marriages, and causes physical and mental problems. The casualties are our health, families, friendships and our enjoyment of life. Yet, while many of us know this, we still can't seem to stop - or feel that we can't. Perhaps we just don't know how to stop.

Practice Mindfulness
One simple way of getting off the merry-go-round is to practice mindfulness. It's the opposite of mindlessness, which is going about our daily lives with our minds always residing in the future or the past, but seldom in the present. When we focus on the present moment, it helps us slow down and feel more in control, instead of letting events control us. When we dampen our feelings and pretend we are machines doing a job, we lose enjoyment of life and can feel overwhelmed.

Right now, focus on your breathing. For about a minute, notice the air coming into your lungs and going out. Try not to think of anything else but your breathing. Give yourself permission to just be, to do nothing, just for a moment. This is a great place to start. Try to do this a few times a day - just focus on your breathing. If you like, you can take a slightly deeper and slower breath to enhance the exercise. According to Herbert Benson in his book 'The Relaxation Response', deep breathing practiced daily can reduce stress, insomnia, headaches and cholesterol.

Mindfulness, discussed in the book, 'Wherever You Go, There You Are' by Jon Kabat-Zinn, also entails making a concentrated effort to really notice what's around us and allowing those things to have an impact on us. When you're driving home, can you notice a beautiful sunset and feel its beauty? If you see a laughing child, or a brightly painted room, do you to really see it and feel the moment? Savour the delicious taste of an apple! Linger over a piece of chocolate! It's the little things that count in life and we need to make the most of them. We don't land big contracts or win awards every day, but we still can make our days (our lives) special.

I challenge you to try these simple techniques of focusing more on the moments. It can help in slowing us down and reduce feelings of being overwhelmed. See if this can make a difference for you in your life. Let me know if it does. I wish you peace, balance and contentment.

Contributed by: Rosalie Moscoe - R.N.C.P.
Rosalie Moscoe, R.N.C.P. is a wellness consultant, registered nutritional consultant and professional speaker.
rosalie@healthinharmony.com
416-636-1560 or 1-800-506-4333
Visit www.healthinharmony.com

Tips to Kick Start Your Speaking Career

For many of us who have taken the opportunity to step up to make a presentation, it is an exhilarating experience.

As I reflect back to when I first started out on this path some 15 years ago, I remember some of the concerns I had. I was putting myself out front for the first time—it was risky and frightening. I wished there had been resource materials available for me to refer to. In my research, I found very little.

By exploring all avenues within our community I decided to think creatively. Who could help me start my business? I came to the conclusion that I had to approach the speakers within my community. Having heard a friend speak on various occasions, I decided to contact her. Graciously and enthusiastically she met with me to share some of her experiences as a speaker and to answer the many questions I had regarding getting started. Since then I have not looked back.

If you are starting a new career as a speaker, consider the following very simple tips.

Keep your day job for the time being. Work around it and sharpen your skills.
• Develop a business plan.
• Start by doing mini presentations to whoever will listen (non-profit clubs such as Rotarians, Kinsmen, business networks etc.).
• Market yourself and your services within your own community by joining business networks such as the chamber of commerce, non-profit organizations, Toastmasters, the Canadian Association of Professional Speakers, getting on speaker's lists etc. Any time someone is looking for a speaker, offer your services. I cannot recall how many times I spoke for free just to get known (in the beginning).
• Take advantage of all free advertising, such as the business section of your local paper that is looking to profile someone, a local radio talk show and so on.
• Have a memory hook: a one-liner that positions what you do. People will remember it if it is unique and catchy long before they will remember your name. For example, my memory hook is: "Remember—enjoy learning without pain. Have voice, will travel. It's my to opportunity to share the totally-you experience."
• Write short articles for various publications or newsletters.
• Keep learning by taking courses. It's great to learn from the masters who travelled this route before us. I make it a point to learn something new each day, be it professionally or personally. Make sure your information is up to date.
• Have a passion for what you do. People are smart and can sense if you are loving what you do or are trying to pull the wool over their eyes.
• As a speaker, never lose sight that you are an educator and entertainer both at the same time. Find a comfortable balance—one that suites your particular style and personality. Be flexible and remember to have fun. Humour is portable and contagious!
• Be creative and practise, practise, practise.
• Never compromise yourself. Be true, honest, and create yourself an image you can be proud of at the end of your day.
• Always leave your audience with a positive note.

All of the experiences you will acquire throughout your life adds to the fibre of the fabric you weave for yourself each day. Do not doubt your abilities. If you really believe in what you say and teach, it will be absorbed by others. Be honest in your delivery. Do not be afraid to constructively critique each and every one of your presentations.

• How did I do?
• What could I have done better?
• What do others say about my presentations (negative or positive)?
• Did I connect and leave food for thought and something positive behind?

Take each criticism as an opportunity to improve and grow as a speaker. Do not take any thing personally. Always remember the human factor. The only thing that is holding you back is yourself. Go for it and enjoy! If you stop enjoying the experience, then maybe this career is not for you. The only limitations out there are the ones you impose on yourself. Take small positive steps forward instead of the steps from the seed of doubt—backwards.

New speakers, take the risk and welcome to the wonderful world of speaking publicly.

Contributed by: Joan Kulmala
Joan Kulmala is an image coach and is president of Totally-U Image Communications in Thunder Bay, Ont. She can be reached at askjoan@totally-u.com.