Mind Over Stress

You'll learn how to easily apply what Dr. Kaitlin Harkess Ph.D. calls in a "Phychology Today" article, 'The Most Cost-Effective Mental Health Practice".You'll discover why Diaphragmatic Breathing is theraputic and you'll learn how to do Diaphragmatic Breathing properly to experience the full benefits this practice offers.---Timestamps:00:00 - Episode topic;00:53 - Host and show info;01:25 - Why recognizing and letting go of the stress response matters;02:10 - Why is breath work the most cost effective mental health practice?;04:24 - What is Diaphragmatic Breathing?;05:25 - How to do Diaphragmatic Breathing properly;10:11 - Subscribe / follow the "Easy Stress Cures show to never miss an episode;10:28 - How to contact host.---Here is the article discusssed in the episode: "The Most Cost-Effective Mental Health Practice - The evolutionary context of a therapeutic breathing practice". Link: https://www.psychologytoday.com/us/blog/embodied-wellbeing/202208/the-most-cost-effective-mental-health-practice?fbclid=IwAR

Discover how spending just a few minutes in thought can lower stress, increase creativity, and promote emotional wellbeing.---Reference source: "Put down devices, let your mind wander, study suggests": https://medicalxpress.com/news/2022-07-devices-mind.html?fbclid=IwAR3Iutlnd6X53iurOpUiFn5CRgjjvNac9aKDAg6Xj6IckoKT56lXLhFvom8---Host:Stephen Carter; website: https://www.StressReliefRadio.com | Email: CarterMethod@gmail.com.---Technical information:Recorded with Hindenburg Pro. Edits with Audacity. Final edits and rendering with Hindenburg Pro.Microphone Donner PO8---Key words:stress, thought, thinking, calm, relaxation, creativity, emotional balance, emotional wellbeing,

Discover how to create calm and emotional peace and balance easily with the Calming Sensory Building Blocks method.---Calming Sensory Building Blocks Procedure:- Sit comfortably in a chair in an upright position with your non-dominant hand supported on the chair's armrest or in your lap. Allow your dominant hand to hang down toward the floor. If you feel any tension, shake the arm gently to release any obvious physical tension.- Turn attention to your body and assess your beginning stress level using the 0 - 10 Subjective Units of Distress. - Close your eyes look into your eyelids. You'll notice random arrangements of white, gray, and dark colors and shapes. As you allow your eyes to relax beneath your eyelids, you may experience a sense of going deeper into an ever changing pattern of light and dark. Simply notice whatever is there without judgement.- After about 30 seconds, bring awareness to your dominant arm and hand dangling toward the floor. Isolate and bring attention to your index finger and notice an

Listen and discover how to create and ask insightful Power Questions to identify disempowering beliefs that block you from consistently experiencing the self-compassion you deserve to feel. You also discover how to apply simple, effective Releasing Affirmations to clear those disempowering beliefs from your neurology and energy system. You then learn to create effective Positive Affirmations that allow you to experience the consistent self-compassion and happiness you deserve.---Host:Stephen Carter, founder of Stress Solutions LLC and host of a variety of podcasts that help you move from stress to success in every area of life.Website: https://www.StressReliefRadio.com | Email: CarterMethod@gmail.com.---Technical information:Recorded with Audacity with edits done using Twisted Wave. Leveled with Auphonic.Microphone: EV RE320.

In this episode you discover an easy breathing and affirmation practice to help let go of anxiety anytime, to include anxiety resulting from the Texas school shooting. Important note: If you need professional help for anxiety or any other psychological / emotional reaction or condition, please seek that help immediately from an appropriate licensed professional practitioner.Key suggestions for releasing anxiety:- Reduce your television and other news time to an absolute minimum.- Stay off social media as you avoid "doomscolling" - being caught up in sensational and inflammatory videos, images, and text postings.- When you notice a sense of anxiety or stress beginning, move your physical body to another location. - Once you're in the new location, turn attention to your breathing. Connect to the physical sensation of your in and out breathing. Slowly breath in and out as you attend to the physical sensations of breathing.- After connecting to the rhythm of your breathing, with each exhalation, say - out loud

In this episode you discover how to avoid ruining your reputation with toxic social media posts and why it's so important to do so.As a case study example, you'll hear the story of a well known and respected podcaster of many years who with a few Tweets created an industry storm that will likely affect this gentleman for years to come.----Host: Stephen Carter. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.---Technical information:Recorded with Amadeus Pro. Edits done with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.Microphone: BY---reputation, podcasts, podcasting, Twitter, Facebook, emotional pain, stress, cancel cultural,

In this episode you'll discover how to apply a simple, effective technique called "Lose Your Mind and Come to Your Senses".---Important Notice: The audio and written content in this episode is shared for informational purposes only. Nothing in this description or in the audio is intended to prevent, diagnose, or treat any medical, psychological, emotional, or physical condition. If you choose to read anything in the description or listen to the audio in this episode, you agree to take full, complete, and sole responsibility for your own wellbeing.---How to Do the "Lose Your Mind" technique:- Sit up in good posture, hands in lap or on resting on chair arms, keep your head erect, close your eyes and bring attention to your breathing. - Attend to the in and out of your breathing for about 30 seconds and then scan your body slowly from the top of your head to your feet and notice any areas of tension. - Release any tension you notice and again do a head to feet scan. When you don't detect any tension, - Open your

In this short episode you discover the quote by American Naturalist John Burroughs, "I go to nature to be soothed and healed, and to have my senses put in order."You also discover how you can benefit from the Japanese practice of "Forest Bathing" to relax and restore mind and body.---Host: Stephen Carter. Email: CarterMethod@gmail.com. Listen to previous episodes and other stress relief podcasts at https://www.StressReliefRadio.com.---Technical information:Recorded with Audio Hijack. Initial edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Zoom ZDM-1---Mother Nature, Forest Bathing, relax, relaxation, stress, stress relief, calm, calming, emotional wellbeing

In this episode Steve walks you through step by step so you can experience the easy, effective, and relaxing Floor to Ceiling Eye Roll technique for instant relaxation and stress relief.Get Your Free Guide: To receive your copy of the 1-page "Floor To Ceiling Eye Roll Technique" free guide, create a blank email with the subject line reading "Floor to Ceiling Eye Roll", email it to CarterMethod@gmail.com, and I'll send you that 1-page guide by return email.---Host: Stephen Carter, Stress Solution Methods. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.---Technical information:Recorded with Audio Hijack. Edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.Microphone: ST---Key words:stress, stress relief, calm, calming, relaxation, relax, emotional wellbeing, emotional peace,

Discover how you can improve your physical and emotional wellbeing in just a few minutes a day. We'll look at scientific studies to identify the the amount of time per week it takes to enjoy the physical and emotional health benefits available by simply putting one foot in front of the other.What are those benefits? A high probability of a healthier heart, better emotional wellbeing, and a longer life.Information source:"Walking your way to better health? Remember the acronym FIT": American Heart Association as summarized in this April 6, 2022 summary article in "Medical Express": https://medicalxpress.com/news/2022-04-health-acronym.html---Host:Stephen Carter; Email: CarterMethod@gmail.com; Website: https://www.StressReliefRadio.com---Technical information:Recorded and first edits with Twisted Wave. Additional edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.Microphone: Samson Q2U.---Key words:American Heart Association, heart health, walking, aerobic walking, aerobi

In this episode we talk about the new study, "Spirituality in Patients With Heart Failure" published in the Journal "JACC Heart Failure" that looks at the power of spirituality to help heart and all patients and their caregivers.You also receive suggestions for how you can put the study findings in motion for your life regardless of whether you're experiencing a serious medical condition.---Timestamps:00:00 - Episode topic;00:18 - Host, show info, and overview of facts;01:04 - Study findings about spirituality and heart patients;02:29 - What is spirituality in a medical context;04:38 - How to apply these findings in your life?;05:19 - Study citations in the show notes;05:26 - How to comment, contact host, subscribe / follow / listen to other episodes.---Sources:"Spirituality can improve quality of life for heart failure patients", published in the March 28, 2022 online edition of "Medical Express": https://medicalxpress.com/news/2022-03-spirituality-quality-life-heart-failure.htmlActual study citation: Rachel

In this episode you learn about scientific research based techniques to reduce anxiety that can lead to "choking" during key moments when playing sports, speaking in public, or doing other activities you would normally perform well.Timestamps:00:00 - Episode topic;00:54 - Show and host info;01:17 - Instructive article: "A remedy against choking under pressure";09:11 - Read study & how to contact host; how to subscribe / follow show---Article referenced in this episode: "A remedy against choking under pressure": link: https://medicalxpress.com/news/2022-03-remedy-pressure.html?---Host: Stephen Carter. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.---Technical information:Recorded and first edits with Twisted Wave. Additional edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.Microphone Samson Q2U.---Key words:stress, anxiety, sports, sports performance, stress relief, personal performance, fear of speaking, public speaking fear,

In this episode you discover and can experience the simple, effective, easily done 5-step Lightness Meditation method that can create a calm mind and body in less than one minute.You’ll also meet Chris Curran, a success audio engineer, podcaster, and meditation teacher who went from being homeless to creating a successful business and life through the insights he discovered through meditation.—Timestamps:00:00 - Episode focus;00:23 - Show and host info;01:28 - Interview with meditation teacher Chris Curran;02:25 - How to listen to my conversation with Chris Curran;03:21 - Get your copy of the free Lightness Meditation guide;04:01 - Your agreement if you choose to try the Lightness Meditation method;04:39 - 5 steps for the Lightness Meditation method;08:39 - Free guide and insights;09:13 - How to join Chris Curran online and meditate with him;10:01 - Chris' website: www.PauseYourLife.org.---5-Step Lightness Meditation Method:- Sit comfortably upright and close your eyes. Avoid laying down or resting your head

In this episode you discover how the pandemic has resulted in significant increases in reported heart related physical conditions as a result of chronic stress. You also discover what you can do to help lower your risk and enhance emotional wellbeing.Article cited in the episode: Ran D. Anbar M.D.; “How Mental Stress Can Affect Physical HealthPandemic - associated emotional and behavioral changes have impacted health”. Published on the “Psychology Today” website, February 7, 2022. Link: https://www.psychologytoday.com/us/blog/understanding-hypnosis/202202/how-mental-stress-can-affect-physical-health?fbclid=IwAR3U1kkw49V96cA8VAXKI8gIVgVBTt18jWQ5A1TrRSEQZXujDPngbiFoDMo—Host: Stephen Carter; Email: CarterMethod@gmail.com. Website: https://www.StressReliefRadio.com.—Technical information:Recorded and first edits with Twisted Wave. Leveled with Levelator. Additional edits with Audacity. Final edits and rendering with Hindenburg Pro.Microphone: GLS Audio ES-58-S—Key words:stress, heart, heart health, emotions, pand

In this episode you discover how to apply important findings from an Ohio State University study showing your beliefs about any given stress relief method affects the method’s effectiveness.You’ll learn a simple way to identify what emotional regulation skills you’re good at and what to do with those skills for best results.—Host:Stephen Carter. Email: CarterMethod@gmail.com; Website: https://www.EFT-MD.com.—-Study summary:“The best way to fix a sad mood: Whatever you think works best”; Link: https://medicalxpress.com/news/2022-01-sad-mood.html?fbclid=IwAR03U_coVJq1V_QE5jmvwpxrktfSf4MG5DZ-iXDmC-EGDaTJuRPgtxPNTQc—Technical information:Recorded and first edits done with Twisted Wave. Additional edits with Audacity. Final edits and rendering done with Hindenburg Pro.Microphone: Shure SM58—Key words:meditation, mantra meditation, mindfulness, mindful meditation, sad, disempowering feelings, emotional distress, stress,

In this episode you can learn and experience an easy, effective 4-step method to release disempowering beliefs, feelings, thoughts, and emotions to gain emotional balance and calm, called the Emotional Release Method.---Timestamps:00:00 - Episode topic;00:21 - Show and host info;00:46 - Experience the Emotional Release Method;01:07 - Listener agreement if you continue to listen and experience the Method;01:42 - How to receive the written 1-page Emotional Release Method guide;02:40 - Step-1 of the 4-step method;04:20 - Step-2 of the Emotional Release Method;06:00 - Step-3 of the Emotional Release Method;09:25 - Step-4 of the Emotional Release Method;10:19 - Summary of 4-steps Emotional Release Method;11:38 - It's important to practice emotional self-regulation;12:02 - How to let host know your experience;12:49 - How to subscribe / follow this podcast.---How to Receive the 1-Page Guide to apply the Emotional Release Method:You can receive a 1-page guide that describes exactly how to apply the Emotional Release

A newly published Yale University study shows biological clocks speed up under stress. The good news is the biological clocks slow down when we engage in self-care, self-regulation activities. In this episode, you discover what activities you can use to slow your biological clock and help maintain emotional and physical wellbeing.—Timestamps:00:00 - Episode topic;00:26 - Show and host info;00:49 - New research from Yale University on stress and our biological clocks;05:13 - How to find emotional regulation techniques that are easy to apply;05:33 - How to subscribe / follow podcast to never miss an episode.---Host: Stephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com. Email: CarterMethod@gmail.com.—Study summary citation: “Stress makes life’s clock tick faster but chilling out slows it down”. Link: https://medicalxpress.com/news/2021-12-stress-life-clock-faster-chilling.html?fbclid=IwAR0UzfvK0hp2sKjsncGB6tFwpLXuGYcE1QONyIbK_1nHZ53nmv0b6ytQh4M.—Technical info:Recorded and first edits wit

In this episode you learn a simple, effective method to calm anxiety and release stress. The technique is called the Frontal Occipital Hold and it also is called the Calming Head Hold.You can apply the Frontal Occipital Hold while seated, standing, or laying down.Step 1: Place one hand, palm open, on your forehead. You can use either the right or left hand. Your touch should be moderately firm, but gentle. There’s no need to exert physical pressure beyond what’s needed to keep the hand in place.Step 2: Place the other hand on the back of your head. Again, use the amount of pressure needed to keep the hand in place.Step 3: Hold both hands in place for 2 - 3 minutes . Breathe slowly and deeply, but gently. Simply maintain awareness of the felt sense of your hands and your breathe. If you notice either arm getting fatigued, you drop your hands and shake your arms. You can also reverse hands anytime you like. As you maintain the Frontal Occipital Hold, you’ll likely notice a progressive calming of mind and body

Discover and apply new research about the power of mindfulness to mitigate the experience of feeling cold. —In a recent study, researchers investigated if listening to a mindful paragraph being read could improve a person’s motor performance and cold tolerance in a low-temperature environment. The participants were exposed to cold by submerging their hand in 2°C, or about 36 degrees Fahrenheit, cold water while listening to a mindfulness passage read aloud. The control group was not given the reading.After the training, researchers put each person from each group to the test to see how well they could withstand cold exposure. In the motor task tests, both groups fared similarly. However, members of the mindfulness group were able to tolerate cold exposure for considerably longer than the other participants.How can you and I put these findings to use? First, you’re not likely to read a mindful based paragraph before going out into cold weather. But what you can do is use a simple affirmation such as, “I choos

In this episode, you discover how to create, use, and benefit from 1-word positive intention affirmations for personal wellbeing and better relationships.---Timestamps:00:00 Episode topic;00:23 - Host and show info;00:45 - Introducing 1-word affirmations;03:08 - You can experience a 1-word intention affirmation; - example;04:20 - 1-word intention affirmations for relationships;05:34 - How to share your experience / contact host;05:56 - How to subscribe / follow this podcast.---HostStephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com; email: CarterMethod@gmail.com.---Technical information:Recorded and edited using Hindenburg Pro.Microphone: Sampson Q2U'---Keywords:affirmation, affirmations, relationships, better living, happy, happiness, calm, relax, relaxation