In part I, which was posted on May 3rd, I discussed how people often engage in problematic behaviors, such as over or under eating, drinking and smoking in response to stress.  In an American Psychological Association survey on stress, people reported lack of willpower as preventing them from making the lifestyle and behavior changes recommended by a health care provider.

In order to improve their willpower, women said they needed to decrease fatigue, increase energy and improve confidence.

Men were more likely to say they need more money, while women were more likely to say they need more time.  Women identified household chores, in particular, as interfering with their willpower to cope with stress in healthy ways.

This post will focus on improving confidence and finding time.

Many Americans experience stress on a daily basis.  To better understand the stress faced by average people in America, the American Psychological Association (APA) conducts an annual survey to determine where our stress is coming from.

The levels of stress you experience can have significant negative effects on your life.  Often people engage in problematic behaviors, such as over or under eating, drinking and smoking in response to stress.  These types of behaviors can create both physical and psychological problems and increase stress over time.

Mindfulness is the simple yet complex act of being present in the moment.  It is paying attention, on purpose.  Mindfulness might mean noticing the swirl of milk that rises in a freshly brewed cup of coffee or the touch of a breeze on the back of your neck.

When mindful, we do not judge. Instead we notice and observe what is. In doing so, we let go of mental clutter, are released from emotional reactivity and become immersed in the fullness of the present moment. Our thoughts become plain thoughts, not necessarily fact or reality.

Our emotions, while real, don’t require us to react.  When in the present moment, we can let go of fears for the future or regrets from the past.  We are able to be in our lives as we are living and to act with intention.

Start off the week with awareness.  These quotes inspire us live mindfully in body and spirit.

Much of the strain and conflict that causes stress in relationships occurs when your wants are consistently side-lined by your internalized sense of how you should behave.

Are you stuck “doing the right thing” while sacrificing what you want? Often, we’re stressed out not because others are expecting things from us, but because we expect them from ourselves. These internal “shoulds” may have originated in external expectations, moral codes or rules that you internalized long ago that have now become pressures you place on yourself.

In our lives, most of us have gotten stuck in worry, felt close to panic, called ourselves names (stupid, idiot or failure, for example) or had trouble focusing.  It’s painful to be stuck in negative thinking.  When this goes on for a long period of time or when it interferes with your ability to function, it’s important to find strategies to lessen this type of thinking.

Often we think of our bodies and our minds as two separate entities, but they are a part of our whole selves and as such, are closely connected.  The body and mind communicate to and influence each other.  Sometimes, the best way to change how you are thinking is to make changes to how your body is feeling.

Life can be full of uncertainty and pressure.  You might face it when you’re in college and are uncertain about such things as who you are, how you fit in, what your future is and how to best prepare yourself for it. Or you might suddenly find yourself uncertain and feeling vulnerable and as though you have no purpose while awaiting difficult news about your health or experiencing changes at work.

Stress, anxiety and depression are often consequences of the combination of uncertainty and pressure.

People know that exercise can improve physical health. Exercise is regularly recommended by medical professionals to prevent and combat diseases such as cardiovascular disease, obesity and diabetes.

But exercise is also a great outlet for stress.  When you’re stressed, it’s important to remember that your body’s stress response originally developed during times when survival depended upon your ability to quickly and physically respond to dangers, such as attacking animals or warring tribes.

Because of this, when we become stressed, chemicals in our brains and bodies prepare us for action.

Usually, when you are feeling miserable, you have good reason. Events in life, such as unexpected circumstances, loss, relationships turning out badly, finding that circumstances are worse than you expected and being separated from loved ones can cause anguish. At times, it can feel like you barely pick yourself up from one emotional crisis when the next hits.

As much as we’d like to avoid these painful situations, they are a part of life.  It’s impossible to fully anticipate, plan for or avoid loss and other circumstances that can make you feel miserable.

Today is the first day of spring.  Although there are fluctuations, in many parts of the country, in many areas, the temperatures have been spring-like.

When you work inside, have a long commute or lead a busy lifestyle, you may find that you spend little time outside.  Instead of soaking up the sun’s rays, you may spend your days primarily exposed to artificial lighting, indoor noise pollution and a controlled climate.  And rather than sitting outdoors, we are often consumed by digital media that surrounds us.

The average American spends several hours a day watching television as well as additional time with other digital media.

Each of us makes sense of the world through our past experiences, internal expectations and beliefs. We think about the events that occur in our lives and interpret their meaning based on our history, past learning and our own personal tendencies.  Sometimes our thoughts about our lives serve us well.  They help us maintain our moral compass, weather adversity, form strong relationships and find happiness.

But sometimes we get stuck in negative thoughts or a narrow set of beliefs or expectations.  At these times we may find ourselves in repetitive patterns of conflict with others or feeling angry, stressed, anxious or fearful much of the time.  At these times, shifting how you think can have a big impact on changing how you feel.