Ways to Manage Stress - A Spiritual Guide for Women (Sample Book)

7/29/2019 Ways to Manage Stress - A Spiritual Guide for Women (Sample Book)

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TATIANA SPRL GRANT

A Spiritual Guide for Women

Waysto


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TATIANA SPRL GRANT

A Spiritual Guide for Women

withinspirationalstories

WaystoPRAISE FOR WAYS TO MANAGE STRESSk

This book gives readers great ideasto manage their stress.

richard paul evans,#1 New York Times bestselling author ofThe Christmas Box and The Walk


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The purpose of this Book

Ive always been interested in understanding the mind andnding ways to help people improve their lives. en people cango through the same experience and have ten dierent reactions.

Peoples lie experiences can determine how they will react, but there

is so much more behind their reactions: their aith, upbringing,

morals and belies, the environment that they were brought up in,

and many other aspects o lie can help dene a persons personality

and resilience. Several years ago I went to a lie coach who told me

about my git or putting resources and people together. Ive done

this several times in various ways. Im hoping that all the knowledge

I have gained throughout my lie and while studying or my masters

degree in counseling will continue helping me bring resources and

people together.

Tis book contains the inormation Ive collected. I am always on

the lookout or inspirational ideas. Ive learned that inspirational sel-

help materials give me strength and urge me to keep going. I want

to share these things so that my readers can also nd the best way to

take good care o themselves. I write about my own experiences. Use

my examples to think about your own experiences. Everybody has a

story to share. We need to learn rom each other, rom mistakes and

rom accomplishments. Create a better lie or yoursel.

Ways to Manage Stress A Spiritual Guide or Women

atiana Sprl Grant

Copyright 2013 by atiana Sprl Grant

All rights reserved.

No part o this book may be reproduced or transmitted in any orm by any means, electronic or

mechanical, including photocopying, recording or by any inormation storage and retrieval system,

without specic written permission rom the publisher. Te scanning, uploading, and distribution o

this book via the Internet or via any other means without the permission o the publisher is illegal and

punishable by law. Please purchase only authorized electronic editions, and do not participate in or

encourage electronic piracy o copyrighted materials.

Te identities and situations o individuals in the stories contained in this book may have been altered

to protect their privacy.

Te intent o the author is only to oer inormation o a general nature to help you in your quest

or emotional and spiritual well-being. Te inormation contained in this book is not intended as a

substitute or appropriate or necessary proessional medical or psychological care. Please review any

approaches you are considering implementing into your lie with your trusted health care provider.

BookWise Publishing

www.bookwisepublishing.com

Book design: atiana Sprl Grant and Eden Graphics, Inc., Salt Lake City, Utah

www.edengraphics.net

ISBN: 978-1-60645-119-9

Library o Congress Control Number: 2013904074

10 9 8 7 6 5 4 3 2 1

First Printing

PRINED IN HE UNIED SAES OF AMERICA


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How to use this book

This book will help women learn how to relieve stress. Womentoday have many stresses that are much dierent than previousgenerations. It seems like more diverse work is required, but there is

less time to do it. We all try to be Wonder Woman at one time or

another in our lives. We cant do it all, and we shouldnt be expected to.

Beore I was able to control my stress, I didnt think rationally.

Little things became big monsters. I couldnt see the light at the end

o the tunnel. I took everything upon mysel and didnt expect the

day to end until I nished. I deprived mysel o living a good lie

because I was always on the go. As I read many books and articles and

listened to many inspirational people, I realized that nobody could

help me unless I reached out or help. When I became a counselor,

I realized that I couldnt help somebody that doesnt know or admit

that they need help. No one can orce things upon people who arent

ready or change.

Many times we hear about an idea and we think it is good, but

really never take the initiative to do anything about it. Ive done the

same many times. Tat is why I like it when authors provide a space

in their books or the reader to write while they are reading. I plan on

doing the same in this book.

Tis book oers 101 practical ways at no or very little cost tominimize or eliminate stress. Women must shit the way they think

and change the way they live to reduce stress in their lives. Tey

need to start listening to their bodies and recognizing the signs o

stress. Excessive and requent stress can cause many illnesses. Women

need to learn how to protect their bodies and souls so they wont be

aected negatively by everyday stress. So take the opportunity to try

something new.

Audience

The intended audience or this book is any woman o aith,regardless o religion. It can help single, divorced, widowed,and married women, rom teenage girls to elderly women, living

alone or with someone, rom stay-at-home moms to working women.

You can only educate one person at a time, but once you educate a

woman, you educate a amily and a generation to come.

Eleanor Roosevelt is quoted in Great Quotes from Great Leaders,published by Simple Truths, Women are like teabags. We dont

know our true strength until we are in hot water! Enjoy the journey.

Find Me Online

I would love to hear your eedback:

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16. Charity never fails

Opportunities to serve are plentiul. Charity never ails. Tis isthe best way to be an instrument in the hands o the Lord.We have charitable Christmas traditions in our amily and we look

orward to the holiday season because o it.

When I was a teenager, I participated in a church activity when

we went to an orphanage. I wasnt very enthusiastic about it, but

I elt obligated because my ather was an ecclesiastical leader. My

reluctance disappeared soon ater we arrived. I distinctly remember

wanting to take all the children home with me. I have a personal goal

to help these children one day to have a better lie through education.

We should aim to help less ortunate children succeed.

We should do things or others in need. Remember what kind

acts others have done or you and start a chain reaction to bring more

charity to the world. I know a lady who was at Costco. In ront o her

was another lady whose debit card was declined. She told the woman

in ront o her not to worry and that she would pay or her groceries.

We should always aim or service and kindness.

Committing random acts o kindness like smiling at a stranger

or oering to help a neighbor can actually help recharge our own

emotional batteries. We will also teach our children important lessons

in lie. Tis is what living in society is all about. As my mom says,Everybody gives what they have, but sometimes their spirits really

dont have anything to share.

kTey who give have all hings;

hey who wihhold have nohing.

Hindu Proverb

Spiritual WaysToal wellness in his area is he abiliy o find

meaningful purpose in life. Do hings ha respec yourinner values while seeking harmony beween yourself

and your Spiriualiy. Believe in a higher power.


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21. Exercise 20 minutes a Day

ANYHING counts! I really dont like exercising, butanything is better than nothing! Ive learned that I enjoysports, so I dont see sports as exercise. Te same is true when I go

or a walk. I know exercise is good, but my problem is that Im not

a gym person. Ive ound creative ways to exercise so that it doesnt

seem like exercise. Another way I have ound to disguise exercise is to

do it while I watch something that I have recorded on my DVR. It is

usually an episode o the Oprah show. I watch it while my daughter

is having her aternoon nap.

Walking instead o driving is another way. You will burn calories,

not be sedentary, and do the good your body needs! Remember the

cost o gasoline the next time youre planning to drive just down the

street. Tis alone should motivate you. Exercise provides psychological

and physical benets. Ive never met any overweight athletes.

One o the main reasons people exercise is that it makes them eel

good and helps them control stress. Stress makes the body produce

the hormones cortisol and adrenaline. Te consequence is that our

body gets into a sel-deense mode and tenses our muscles. Exercise

releases some o the tension and it can also give us endorphins.

I should be a lot better about exercise, but one thing I never do

is complain about walking. Its an exercise I can do. Another thing Ilove to do is Zumba. I eel like I am dancing more than exercising,

and I love to dance. Finding something you enjoy doing is a great

way to exercise.

kDeermine never o be idle . . .

I is wonderul much may be done i we are always doing.

Thomas JeffersonG Q G L S T

Physical HealthToal wellness in his area means consciously aking

ime o ake care of yourself. Exercise and res whileeaing nuriiously. Avoid all habis desrucive o

your body.


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31. Take care of your own needs

D you remember the saying, I mama aint happy, nobodyshappy? Te mother is the structure o the home; a womanmust organize her lie so her own needs are met along with others

needs. Tere is no magic answer to cope with stressul times, but here

are some tips to ollow:

ake care o yoursel so that you can keep going or the long

haul; be nice to yoursel

Give yoursel a break; your work wont go away, so take a break

Give your child a break, but children need the security pro-

vided by rm, stable rules and limits

Consider getting a babysitter to give yoursel some time alone;

surround yoursel with people who help relieve your stress,

not add to it

Your oce will survive i you dont go to work or a day; pay

attention to stress signs and triggers

Churches, temples, and other religious institutions can be a

source o comort in stressul times

Beware o sel-destructive coping mechanisms

Dont procrastinate; just this tip will alleviate stress

Dont stress about relationships

Kahlil Gibran said, Your daily lie is your temple and your reli-

gion. When you enter into it take with you your all.

Women juggle work, kids, husband, amily, home, errands, clean-

ing, helping, driving, riends, etc. As you do so you may neglect the

most important personyoursel! Tis can become a sel-destructive

habit. o balance things out, we must take care o all o our needs.

kAll compromise is based on give and ake, bu here can be

no give and ake on undamenals. Any compromise on mere

undamenals is a surrender. For i is all give and no ake.

Mahama Gandhi

Emotional HealthSome characerisics of oal wellness are knowing

and undersanding your own emoions. Expressing

your emoions and knowing how o communicae hem

is exremely imporan. Knowing how o conrol your

emoions in imes of adversiy shows self masery.

Emoional healh is essenial o a good life. Always

ake care of your emoions.


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45. Breathing and Yoga

As a counselor, I have learned that when people are cryinghysterically, it is time to inhale and exhale very slowly. Inorder to calm down, slow breathing down to the point that it almost

eels unnatural. Recently I went to a conerence on depression.

Tey talked about a new technique: deep breathing. It comes rom

India and has been proven to reduce depression up to seventy-three

percent. I it has such a high success rate with depression, Im sure its

just as good or stress.

Yoga has many benets. It harmonizes the mind and the body.

It is no longer a secret that the will o the mind has enabled people

to achieve extraordinary physical eats. Te benets prove beyond a

doubt the connection between the mind and body. Its oten called

aith. Arent we taught that i we had enough aith we could move

a mountain? Dont you suppose that with a much lower amount o

aith we can achieve extraordinary physical achievements? My mom

has practiced yoga since I was little, and I have personally witnessed

the positive impact it has had on her lie.

When the conusions and conficts in your mind weigh heavily

upon you, yoga and meditation help the mind work in sync with the

body. Stress, which can kill you and aect all parts o your physical

and emotional systems, may disappear through practicing yoga andmeditation. Both disciplines work together to achieve the common

goal o unity o mind, body, and spirita state o eternal bliss.

kFor breah is lie, and i you breahe well

you will live long on earh.

Sanskri Proverb

RelaxationWellness in his area is relaed o he level of sress

you idenify wih. If your perceived sress is high, hen

your level of wellness is low. I is very imporan o

relax and mediae o achieve oal wellness. Take

care of yourself as a whole, ha is why using relax-

aion echniques is imporan for your wellness.


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61. Use your stress in a positive way

Stress can be a positive thing. You just need to use it as a warningsign and learn rom what it is telling you. It may be time ora break, or it may signal an opportunity or change. ry not to eel

ear; only believe. Stress can bring clarity o thought and motivation

to improve your lie.

oo much stress is bad or your mental and physical health, but

some stress is benecial. Be grateul or the stress in your lie. Lies

not about waiting or the storms to pass, but its about learning to

make the best rom what lie gives you. With every diculty comes

opportunity i you are ready or it. Te positive stress is like a book

I bought called 212Te Extra Degree by Sam Parker and Mac

Anderson. It says,

A 211 degrees, waer is ho.

A 212 degrees, i boils.

And wih boiling waer comes seam.

And seam can power a locomoive.

Te one exra degree . . . makes all he dierence.

Te extra eort, walking the extra mile, makes the dierence

and separates the good rom great. Its just like the sh market in

Seattle, Washington that became amous worldwide because o their

customer service. Some companies use it as a training example.

Teres a ne line between being mediocre and being an example.

Lie requires daily adjustments. Dont complain about positive stress

in your lie, view it as an opportunity. When reluctant to change,think o the beauty o spring and all.

kYouve go o do your own growing,

no mater how all your grandaher was.

Irish Saying

Mental HealthToal wellness in his area is o see he glass half

full. I is seeing lifes challenges as posiive growhopporuniies. Know your needs and ake care of hem.

Menal healh les you live in peace wih yourself andohers and o manage problems in your life.


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68. Believe in yourself

Nothing promotes success more than believing in yoursel.While in my late teens I worked as a model. I I went into

an audition eeling condent, I always got the job. When I wasnt

condent, I elt like everyone around me was better. I quickly learned

that I had to believe in mysel in order to get the job. Even today I

can go into a job interview and know whether I will get the job based

on how I am eeling about mysel.

Always believe in yoursel and work on your sel-esteem. Many

vulnerable girls who lack sel-esteem have mothers who also lack sel-

esteem. Believe in yoursel! It is good or you and your children.

As women, we are responsible or teaching our children or helping

children around us. We need to teach them by example. Having

positive sel-esteem is extremely important when viewed in this light.

Ghandi said, Keep your thoughts positive because your thoughts

become your words. Keep your words positive because your words

become your behaviors. Keep your behaviors positive because your

behaviors become your habits. Keep your habits positive because

your habits become your values. Keep your values positive because

your values become your destiny. It is very important to remember

that believing in ourselves today and developing our personal growth

will help expand our ideals. When we ollow our instincts, we show

ourselves how much wisdom we have.

kWe gain srengh, and courage, and confdence by each

experience in which we really sop o look ear in he ace . . .

we mus do ha which we hink we canno.

Wal DisneyG Q G L S T

Personal Growth

Some characerisics of oal wellness in his area areo recognize our personal needs as we srive o become

he bes possible person. Manage and marke ourselvesbeter. Go back o basics wih manners, knowing he

imporance of educaion, having social skills andfinding our calling in life. We mus achieve several

goals for our personal growh.


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91. Donate

This is a dear subject to me. My mother has always given toothers or as long as I can remember. I recall watching mymom prepare ood to give to the needy. I saw her gather up clothes

that didnt t or that she couldnt stand to look at anymore. She

always said that we could always get more clothing and that there

were others out there who needed the clothes much more than we

could ever comprehend. Ive always loved to get clothing together to

donate.

An acquaintance o mine asked i a group I belonged to could

do a drive or a new amily that was moving to the U.S. She said

they needed everything. I thought that it was too bad that while

de-cluttering we had held several garage sales and donated several

things. I went to our ood storage and started looking at things that

we wouldnt eat beore they expired. I was surprised at how many

things were near expiration that I would likely have had to throw

away. I called my acquaintance and asked her to come and pick up

some stu. Te ather o the amily came along. When I met him,

I went back to my ood storage and looked or more things I could

give. Tey let with an SUV ull o ood.

We have wonderul traditions in our amily. As a teenager doing

my internship or college, I was inspired by a wealthy man I sawdriving home one day. It was the week o Christmas and this man

would open his trunk at every stoplight where there were poor kids

and get toysout or them. He inspired me to always donate to theless ortunate.

kWe make a living by wha we ge.

We make a lie by wha we give.

Winson ChurchillG Q G L S T

FinancialToal wellness in his area is o budge well your

ime and resources. Many marial problems are due o

bad finances. I is he number one reason for divorce.

Single and married people fall ino he ra race every

monh and don know how o ge ou of i. They live

beyond heir means. They don know how o manage

heir money. Bankrupcy and collecions aren fun

games o play.

Many people shop o help hemselves feel beter, bu

hey are jus creaing even more serious problems in

heir lives. People ruin heir lives wih emporarypleasures ha have long-erm consequences. Be on op

of your finances.


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95. Break big jobs into small tasks

Just like goal setting, we also need to break big jobs into smallertasks. Imagine you need to remodel your entire home. Unless

you have unlimited resources, you probably have to live in the house

while remodeling. Imagine that you decide to remodel your kitchen.

You will need to break it down. You might choose to break the job

up into the appliances, the sink, the cabinets, the countertops, the

foors, the lights, and the walls. You can see how it is easy to get a

major project and start dividing it into smaller projects. Each will in

turn have other smaller tasks. For example under appliances are the

rerigerator, microwave, dishwasher, stove, oven, and various smaller

appliances. Focus on what kind o rerigerator. Continue dividing

the project until it is composed o small, easy-to-accomplish tasks.

Slowly but surely you will get every task completed.

Mark wain said, Te secret o getting ahead is getting started.

Te secret o getting started is breaking your complex, overwhelming

tasks into small manageable tasks, and then starting on the rst one.

Many times we will get overwhelmed and cant even look at a project.

I shut down. I I cant see the outcome or know how to break it into

smaller tasks, I just cant even deal with it. You wont ever achieve your

task i you dont start. Do a small part every day and soon you will

complete a big task without realizing how you got there. Have a to dolist each day. At the end o the week notice all youve accomplished!

kTe bes hing abou he uure is ha

i comes only one day a a ime.

Abraham LincolnG Q G L S T

OrganizationalSome good habis in his area can reduce he amoun

of sress you feel in your daily life. I will be easier oge hings done. Time managemen and organizaion

are very imporan o keep your sress level low.Organizaion is everyhing in life.


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About me

Ihave been in event planning and inthe travel and tourism eld sincecollege. I was born in Brazil and as an

inant I lived in Europe. As a child I was

brought up in Canada.

Ive been exposed to many culturesand many liestyles and consider mysel

a citizen o the world. During my teen

years, I moved back to Brazil, where I

learned much about lie. I saw the lie I

wanted to live and learned how to live it. I gained riends or lie,

and I learned a way o living. A job and a new opportunity made me

move to the United States. I had to learn who I was all over again.

My once prestigious name in the industry and among members o

my church meant nothing here. People started taking me or granted

because they knew nothing about me or my amily. I started all over

again rom scratch and I didnt like it. I elt an enormous amount

o stress trying to prove my capabilities, my talents, and my skills. I

tried to be Wonder Woman, but soon ound out that all I was doing

was slowly destroying mysel with all that stress.One day in church, just beore a new year began, I leaned over

to my husband and started to cry. I told him I hated my lie, I hated

living here, I hated the new me, and I was going to do something

about it. I came to the sad realization that my once successul career

would take me nowhere here. I decided to change careers. I paid a

lie coach to guide me, and soon ater I learned that I was very good

at helping people and putting resources and people together. One

thing led to another, and in a ew months I started my masters in

counseling. Education has always been important to me. I learned

another passion and something else that I am good at. While in the

pursuit o helping others, I realized that many people in the U.S.

are stressed and need a little help. I decided I could help others by

sharing the knowledge that my Heavenly Father has graciously given

to me.

I am a school counselor (MS/MC), so I emphasize being the best

that a person can be. I tell people that i they do their best, theyll

never disappoint themselves. I also emphasize education and career.

I strongly believe that people wont change until they are ready to

do so. I believe that they need to know their goals and purpose in

lie to be happy. Everything we do has consequences, good or bad. I

tell others to always live so they dont regret the choices they make.

Many years ago I started to coach people. I love coaching because

it helps people progress toward their goals and nd what their lie

objectives are. I eel happy because I know I have made a dierence

in peoples lives and they have thanked me or it. I am so grateul or

the opportunity to help people. I always learn something new when

I help someone. Tereore, Im also helping my own development.

Gaining knowledge is very important to me. I have a avorite song

that says Because I have been given much I too must give. I truly

believe that I have been very blessed. I want to share what I have

learned with others and whenever possible guide people to live better

lives.I try to remember that Te struggle o lie is one o our greatest

blessings. It makes us patient, sensitive, and Godlike. It teaches

us that although the world is ull o suering, it is also ull o the

overcoming o it. (Helen Keller, Great Quotes from Great Leaders

Simple ruths) Its important to realize that all experiences teach

us something, that we grow, and that we need to develop our souls.

Learn each day. Each day is a miracle that God gives us.


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SELF-HELP: MOTIVATIONAL, SPIRITUAL & STRESS MANAGEMENT

Stress is a normal part of life that can help us learn and grow. Stressis created simply by the act of living. We are exposed to some goodstressors and some bad stressors. Prolonged, uninterrupted, unex-pected, and unmanageable stressors cause the most damaging typesof stress. We all have our own denitions of stress and know what we

refer as stress in our lives.

Women are bombarded with stress every day. This book will not iden-tify or classify stress. Knowing how to take care of yourself can help

you manage your stress. The goal of this book is to give you a quick

reference guide containing ways to reduce what you see as stress inyour life. Specic ideas will be given for you in the following areas:

Spiritual Ways

Physical Health

Emotional Health

Relaxation

Mental Health

Personal Growth

Financial

Organizational

A Spiritual Guide for WomenWaystoMANAGE STRESS

$14.95 US

This book gives readers great ideas to manage their stress. richard paul evans,

#1 New York Times bestselling author ofThe Christmas Box and The Walk

TO ORDER VISIT:

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Ways to Manage Stress - A Spiritual Guide for Women (Sample Book)