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Power Tips - Guide To Handling Your Stress - Report
November 30, 2021
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free self help ezineINDEX:
Inspiring Power Quotes
Editor’s Note by Helene Malmsio
Self Help Report: "Handling Your Stress Is Crucial to Maintaining Your Relationships"
Sponsored Resources
Get Motivated!
Healthy Power Tip
Your Free PLR Article: Common Mistakes and Misconceptions about Flexibility in Seniors
What's New?
Have a Laugh!
Daily Self Reflection

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Inspiring Power Quotes:

"One of the many things nobody ever tells you about middle age is that it's such a nice change from being young."
– Dorothy Canfield Fisher

"The groundwork of all happiness is health."
– Leigh Hunt

"Learn from the mistakes of others. You can't live long enough to make them all yourself."
– Unknown"

See the daily famous quotes here for December Daily Inspirational Quotes

Learn more of our how to do it tips for motivating yourself every day by using free daily motivation and also get inspirational quotes.

Editor’s Note by Helene Malmsio

Well, well, Merry Christmas & Happy Holidays 2021 to you!

How was your year? Mine has been truly challenging in some ways, yet quite orderly and relaxed in other ways.

I miss not being able to visit my dad in his aged care home since February I last saw him. Most of this year has been spent in lockdowns because of the virus-that-never-goes-away.

We have had 6 lockdowns, some extended for months at a time, in the last 18+ months here in Victoria, Australia. They all worked very well until the last one, when some people through their ignorance and selfishness, decided that they would ignore all the lockdown guidelines and just do whatever they wanted to.

As a result we have over a thousand people a day, every day, catching the virus. Hundreds of families grieving lost ones, and tens of thousands of people struggling to survive in hospitals the last few months. So needless, so selfish of the minority of people.

I find it very hard to deal with the frustration=stresses of this, and can't forgive the people who are so selfish and ignorant that they don't care about their community or family and don't do everything they possibly can to protect each other.

So, at this time of year, when families with high expectations can put so much stress on you for Christmas or whatever your Holidays are in December, on top of the never-ending stresses of living with Covid19, I thought that some help in the stress-management area of your life might be useful.

I hope it gives you some tips, so that this Holiday can be a calm and fun time for you and your loved ones!

O.K. Lets begin with this edition's Power Tips self help report for you... ENJOY!

"Handling Your Stress Is Crucial to Maintaining Your Relationships"

When stress gets to be too much for you to handle, you may find yourself railing at those you love, work with and have casual contact with for no reason at all.

Eventually, stress can affect your health if you don’t learn how to manage it.

You may spend hours a day dealing with work stressors such as meeting deadlines and catering to the needs of your coworkers and clients.

It’s no wonder that stress overflows into other relationships and circumstances when you leave work and finally have the opportunity to vent.

Recent research indicates that work-related stress is the most prevalent cause of unhappiness in other relationships.

It becomes a vicious cycle because when you have relationship problems, it also affects your work.

It’s important that you learn how to handle stress in all areas of your life.

If not, it can have far-reaching and profound effects on those you love and those you’re around most of the day. And, it can eventually affect your health and well-being.

How Stress Affects Your Behavior

Stress may affect your behavior with yourself and with others in such a way that you may not be able to rescue the relationships. Work stress can hurt your bond with those you love and vise-versa.

You carry work stress home with you because it’s not usually resolved at work and you need a place to vent. That place usually becomes your home and the person is usually your spouse or loved one.

Even though it may not be your intention, the person you’re venting to about work may feel like he is being attacked.

It can hurt the bond with your partner in many ways – even in the bedroom – by killing your libido.

Stress can make you have a shorter fuse, so that you blow up about little things in a way that intimidates others. Your partner, kids and others around you will probably start to avoid being around you.

Your behavior at work may also change because of work or relationship stress. Work related stress can come from many areas – co-workers, clients, long and annoying traffic commutes and deadlines that never seem to ease up.

Stressors in relationships such as finances, love on the rocks, lack of sleep and anxieties that are natural results of being in relationships and having kids can also wreak havoc on how you handle stress.

Too much stress may affect your mood and cause a lack of focus or motivation in your everyday plans. You may also feel overwhelmed, restless, anxious, sad or depressed.

Irritability with others may ensue and could lose the ability to carry on a conversation about the stress because of anger and mood swings.

Stress may also cause you to turn to alcohol, drugs or cigarettes. Or, you may binge eat or not eat at all, causing serious nutrition-related health problems.

Social withdrawal is also a problem that occurs when stress is overwhelming.

When these red flags begin to appear and you feel your relationships crumbling in front of you, it’s time to think about ways to manage the stress, salvage relationships and prevent the stress from turning into chronic health problems.

How Stress Impacts You and Others

You’ve experienced it before. You’re having a perfectly wonderful day and then someone’s irritability and negativity impacts your happy mood and makes a dark cloud cover your day.

It’s called secondhand stress, and you can be a victim of it – or be the cause of it for others.

Negativity and grumpiness is contagious and the stress is passed on to others like a virus that makes you sick.

Unless you revel in the fact that you can change someone’s day from happy to irritable, it’s best to know ways you can manage your own stress before it becomes someone else’s.

Stress is normal and can be positive. It makes the adrenalin flow when you need it to meet deadlines and be somewhere on time, but it can also make you anxious, angry and affect your health over time.

If your stress is getting to the level that it’s affecting you and the people around you, some stress-management techniques are in order. Stress-management techniques come in many forms, and it’s up to you to find one that works for your particular psyche.

Your stress may come from worrying about your physical health. When you have health problems, it’s sometimes difficult to put a smile on your face and deal with other people. But, you can get help for dealing with them and healing and not force that stress on others.

Learn to identify your triggers of stress. Triggers might include traffic jams, rudeness of people you’re dealing with, loud noises or even conversations about subjects you feel strongly about.

When you know what your triggers are, think about how they make you feel – both emotionally and physically.

When you develop coping skills to deal with stress, you’ll be able to calm your mind and body when one of these stressors threatens to destroy your mood.

As you continue to develop stress-management techniques, you’ll be able to nip it in the bud before your mood changes and it affects your relationships.

Report continued below...

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"Handling Your Stress Is Crucial to Maintaining Your Relationships" Report continued...

When Stress Strikes – Dealing with It

Before stress overcomes all your good intentions of maintaining a good mood and a great outlook on life, you should know some techniques for how to deal with it.

It may take practice, but eventually, you’ll be able to quickly gain control with some of the techniques you learn.

Visual imagery and deep breathing exercises can help when you’re annoyed with traffic, circumstances beyond your control – like standing in line and a co-worker that’s chatting in the break room rather than working to meet a deadline.

Together, these two techniques will physiologically calm your nerves by increasing oxygen to the brain.

You’ll be able to focus and think with clarity rather than letting your temper get out of hand and affect others.

Become self-aware about the situations in your life that can stress you out. It may be others who are to blame for your stress – but you don’t have to catch the stress virus so that it will affect others in your life.

Besides deep breathing and visual imagery, you can keep stress from becoming overwhelming by assessing your expectations of the world.

For example, you may expect traffic to run smoothly during rush hour, but realistically, that’s not likely to happen.

When you base your expectations of the world in ways that don’t reflect reality, you’ll be disappointed, surprised and stressed. So, you know there will likely be traffic. What can you do to counteract the effect?

Listening to a self-motivation book or calming music might be the answer to being stuck in traffic.

With all the modern technology that’s available in our cars today, it shouldn’t be too difficult to use something that gets your mind off being stuck.

Practice gratitude thinking. When you’re grateful, dopamine is released in the brain. Dopamine is the happiness hormone that works to reduce stress hormones such as cortisol.

When you take a negative situation and reframe it with a positive attitude, the serotonin hormone is released by the brain. Serotonin is the calming hormone that can quickly balance your feelings and mood swings.

For example, failing to meet a goal can be reframed in a way that teaches you something valuable rather than making you think of the situation as a failure.

The most successful people in the world have learned the most from their failures in life.

When you’re stressed, your energy level plummets. Exercise can help to put endorphins back in the body to shore up energy levels – and a healthy diet can boost the affects that exercise offers.

Words are the most powerful form of communication we can use with others.

When you choose to use positive words the hormone, oxytocin, is released – helping you to build social ties and promote optimism when dealing with others.

Choosing to manage your mental health in a positive manner can help you react to stressful situations in a more positive manner.

Those around you will respond by being happy to see you and be around you. You will be happier and healthier when you’re surrounded by successful relationships.

How to Maintain Boundaries Between Work and Personal Life

Boundaries are important to set between your work and personal life to keep stress levels down and life running as smoothly as possible. If they’re so important, why do so many of us have difficult in setting them?

Even at home, when you should be devoting your time to personal or family pursuits, you may feel that you have to answer work emails or working on a project that needs more of your time.

Or, your personal life might trickle into your work. For example, you may do some personal, online shopping during work hours – or take off early to go to your child’s game.

If this happens often, you risk losing hours of productivity and your status in the work place.

Failing to set and maintain boundaries between work and home can be lethal. While there are bound to be discrepancies and lines may become blurred at times.

Time management is the all-important tool in ensuring that one part of your life doesn’t become too enmeshed in the other.

When you determine to manage your time to get everything done, it involves creating a schedule. You’ll have everything in writing that sums up the boundaries between work and home and the guidelines are easy to see and understand.

Research shows that those people who write down daily tasks tend to be eighty percent more likely to achieve their goals.

For example, when you have a schedule that lists five work tasks you must accomplish for that day, cross each off as you accomplish them to get more of a productive vibe.

After you have your daily, weekly and monthly schedule, communicate to others in your life (work and home) your intentions.

Be clear that you expect to have these boundaries met and it’s more likely that others will conform.

If your work colleagues have become used to you communicating with them on weekends, state in no-uncertain terms that you won’t be available because you’re devoting your weekends to family time.

You won’t feel the guilt associated with ignoring coworkers because they’ll know your plan.

Make yourself accountable for the boundaries you set. Ask for help from others if needed – like asking your colleagues to remind you of your commitment to your family on the weekends if you should call to discuss work.

Check yourself from time to time to tune in to what’s really happening in your life.

Are you enjoying it more because you’ve set boundaries and are keeping them strong? If not, look at what’s happening in your life and take steps to renew and reset the boundaries.

We’re not all alike – so keep your limitations in mind and know that your boundaries won’t be like everyone else’s.

It may not be practical to schedule one night per week of only relaxation – especially if you have kids with busy schedules.

You won’t do everything perfectly in the quest to balance your home and work lives. You’ll check your email sometimes when on vacation, and peruse Facebook when at work sometimes.

When it becomes difficult to draw the lines between work and your personal life, stress may begin to affect relationships, work and your personal health.

That’s why it’s important to recognize the signs of stress (and second hand stress) in your life before it becomes overwhelming.

By using stress management techniques and setting appropriate boundaries between work and home life, you will finally be able to move forward and become successful on your own terms by working with others rather than working against them.

Setting healthy boundaries at work and home makes it possible to build your self-esteem and get rid of fears that have kept you from being successful in the past.

You’ll be honoring yourself and able to develop healthier connections with others in life.

Recognize your limitations and work within those lines. Set the boundaries between work and home that work best for you.

Know that the boundaries you set aren’t cast in stone and change them when necessary. Eventually, you’ll find a plan that works for you.

And always act from a place of love rather than fear. Love for yourself can help you set healthy boundaries that will make you a better person at work and relate better in all your relationships.


I hope you enjoyed this self help report and will put the information to good use!

You can learn more here about how to create a self development plan and learn how to get your life back on track again.

There is a ton of useful resources and training guides online at my website so please visit and have a jolly good look around at all the content subjects. You will learn a lot at my self help supermart - and its all free.

And please, as I keep asking, do let me know what your most desired self help topics are, and I'll try my best to publish exactly what you are looking for


Get Motivated!

Here's a Free Motivational Social Media Graphic For You To Enjoy and Share!

All you need to do is to right click on the image and select "Save image As" to download it to your computer.

Feel free to download and share the social media image below with your friends and family - ENJOY!

Healthy Power Tip:

Foods That Weaken Your Immune System

While there are plenty of foods out there that can help boost your immune system, there are also plenty of foods that can hurt your immune system.

These foods will negatively affect your body in such a way that your immune system can’t do its job properly, leaving you more prone to infection and more likely to get sick.

First, you need to avoid fast food. There are a number of problems with fast food, and you should already know that it’s horrible for your body. For one, it’s prepared by someone else behind closed doors, which could mean that they’re not taking the right health precautions and are getting their germs onto your food.

Additionally, fast food causes a strange response from your immune system in general. By regularly consuming it, your body will go into a sort of panic mode, and careful research has found that your immune system acts as though it’s fighting off a sickness, even though you’re fine.

This can tire out your immune system, making it much less effective when an actual virus arrives.

Foods that are high in sugar are also detrimental to your immune system. This includes sodas, desserts, things that have been very processed, and so on.

Not only do these cause you to gain weight and increase the risk of heart disease, but they also hold back your immune system.

They cause your immune system to essentially slow down so that when you get infected, they don’t have the reactions needed to get it under control fast.

Alcohol is a common problem for many people’s immune systems. While having a beer or two while you’re out with some friends isn’t quite going to shut your immune system down, continuous or frequent drinking will.

This is because it messes with your body’s ability to produce the white blood cells that it needs to fend of diseases. It can also mess with your sleep, during which time your body does a lot of behind the scenes work on your immune system.

Without that proper preparation, your body won’t be ready when a disease comes around.

Your Free PLR article:

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"Common Mistakes and Misconceptions about Flexibility in Seniors"

If you’ve read the book titled ‘Stretching’ that was written by Bob Anderson back in 1975, you’d have noticed a very important quote in it. Bob wrote, ‘If you stretch correctly and regularly, you’ll find that every movement you make becomes easier.’

All these years later and his quote still holds true because human anatomy hasn’t changed much. The more flexible you are, the easier your movements will be.

This is especially important when you lose the vim and vigor of youth and you’re in your senior years where even reaching for the remote seems like a feat of Olympic proportions.

Even though stretching and flexibility is of paramount importance regardless of age, most people barely give it any thought. For those that do give flexibility training some thought, there are still a lot of common mistakes made and misconceptions held that don’t carry any weight.

In this article, you’ll discover how to avoid the mistakes and understand that flexibility can be improved even if you’re so old that there was no history class when you were in school.

All levity aside, let’s look at the pertinent points below.

*3 Common Misconceptions

* You’re too old to stretch
You’re never too old to start. In fact, if you’re not flexible, it’s even more important to start despite your age. You’ll notice that as the days and weeks go by, you’ll become limber, stronger and have better balance.

There are many seniors who achieve a high level of flexibility even when they’re in their golden years. The key is consistency in training.

* You need to already be flexible
You do not need to be a contortionist to start stretching and becoming more limber. Anyone and everyone should try to stretch daily.

* No pain, no gain
Stretching should be done in a controlled manner that is slightly challenging but NOT painful. You just want to do your best to stretch as far as you can go without feeling pain.

Flexibility training is meant to be gradual and progressive. No force or pain required. This is not a kung fu movie where you need to do splits and high kicks.

*3 Common Mistakes

* Only stretching the ‘tight’ muscles
One of the most common mistakes people make is to only stretch the area that is feeling tight or sore. For example, if their neck hurts, they may do neck rotations and stretches and call it a day.

Your body works synergistically. You need to not only stretch your neck, but also your back, shoulders and hips.Ideally, you should focus on a series of stretches that work the entire body from head to toe.

* Inconsistency
Unlike cardio or resistance training, you can and should stretch daily. In fact, seniors should stretch once in the morning to get their circulation going, and once at night to be all limber and ‘loose’.

Flexibility will only improve if you do it regularly and consistently. This is the cornerstone of successful stretching.

* Same ol’ same ol’
Many people do the same old stretching routine ad nauseum. Don’t make that mistake. Try and vary your stretches and do a few different ones every week.

This will ensure that you target a wide range of muscles and it will also be more interesting.

To wrap things up, observe the points above and make stretching a priority in your life. Even 15 minutes a day can work wonders if applied on a consistent basis.

‘Blessed are the flexible for they shall not be bent out of shape.’ - Anonymous

(593 words)

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What's New?

What a year 2021 has been. I can't say much good about it, other than I survived it, and I managed to spend some time in my container garden trying to grow fruit and vegetables, with mixed success.

I managed to keep publishing books that self publish on Amazon, including 2022 Planners and I further developed my handmade junk journal trade on ebay. So I have worked hard and enjoyed some crafting as well.

Maintaining multiple income streams is key to surviving times like these. I have the book publishing income, and also my PLR article packs store, along with my handmade crafts income. I wish there was more, like my usual rental income, but I've had to work with what I could for this year. Times have been tough.

I look forward to 2022 being a huge improvement in every aspect for all of us. I hope you have coped well and will also thrive in the year ahead!

There are new #selfhelpbooks here for Workplace Solutions for Women in Charge:

Business Leadership - Becoming Management Material & Building Better Teams

Business Leadership - Win With Essential Communication Skills & Business Etiquette

Getting Organized with Less Stress and More Time!

Successfully Apply The Law Of Attraction In Business

The series of Junk Journal signatures in no-sew paperback format have proved to be very popular, thank goodness. And since then I've created a series of books specifically for cutting out images to glue onto your papercrafts.

I selected certain colourways for each pad/book, eg: red, blue, green, pink, and so on with purple, yellow, orange and then went into themes of vintage scraps and created three book pads of Vintage Photo and collaged tags and cards done for you to just cut out and use.

And the latest two books are Country Diary inspired with illustrations and text like Edith Holden, but based around the Seasons and filled with written Nature themed Reflections for selfgrowth and gratitude by the reader.

The latest Vol 2 Country Diary is a version with a two page spread on each sheet so that they can just be cut and folded, ready to insert into your #JunkJournal signature. And then I created a pad with the months laid out so that you can make a Country Diary Planner. Such fun!

I'm so grateful for the lovely people who choose to get my books, it inspires me and motivates me to keep creating and working hard!

Check out my profiles for more in the series of paperback and kindle books I have published:



These simple inspirational 365 Dated Page a Day Journal Planners with a famous quotes to the top of each page are proving to be very popular.

So, if you like to have a daily inspiration this book is for you. The pages can be used for long journals every day, or be split up into Line-a-day multi-year journal on each page.

And don't forget about my gorgeous Tarot Reading Journals in a whole series of different themes! You will find a design and theme that is perfect gift for everyone who loves this!

And once again, thank you so very, very much to everyone who has invested in one of my books... I really appreciate your trust, and know that you will love the book!

And p.s. Any reviews posted on Amazon and Lulu would be hugely appreciated as well!!

Do get yourself a beautiful and inspiring Diary or Planner. Yes, like one of the ones I have designed for you.

They work. They make you happy. Use them.

Click HERE or on the banner images above, as I keep adding new designs every few days... and if you have the time, please do tell me what you would like to see included, so that I can meet your requirements!

And a reminder: "Power Tips" is here to help you learn and apply new self growth strategies. Are you getting benefit from these self growth reports? Most importantly: Will you USE what you are learning?

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May you always have Love to Share, Health to Spare, and Friends that Care!

Have a Laugh!

World Class Groaners!

I love puns, word-games, sly twists and observations of all kinds, but these are really and truly AWFUL and I love them!

For my non-English friends - some of there will mess you up even more than the language already does to you, because some of them actually are relevant and make sense!

Bernadette \burn'-a-det\:

The act of burning a mortgage.

Counterfeiters \kown-ter-fit-ers\:

Workers who put together kitchen counter cabinets.

Eclipse \i-klips'\:

What an English barber does for a living when he clips hair.

Eyedropper \i'-drop-ur\:

A clumsy ophthalmologist....

Heroes \hee'-rhos\:

What a guy in a boat does with oars.

Paradox \par'-u-doks\:

Two physicians = you get a pair of docs.

Pharmacist \farm'- uh-sist\:

A helper on the farm.

Relief \ree-leef'\:

What trees do in the spring

Rubberneck \rub'-er-nek\:

What you do to her neck to relax her.

Seamstress \seem'-stres\:

Describes 200 pounds in a size two dress.

Selfish \sel'-fish\:

What the owner of a seafood store does.

Avoidable \uh-voy'-duh-buhl\:

What a bullfighter tries to do.

1) Growing old is mandatory; growing up is optional..
2) Forget the health food. I need all the preservatives I can get.
3) When you fall down, you wonder what else you can do while you're down there.
4) You're getting old when you get the same sensation from a rocking chair that you once got from a roller coaster....
5) It's frustrating when you know all the answers but nobody bothers to ask you the questions.
6) Time may be a great healer, but it's a lousy beautician.
7) Wisdom comes with age, but sometimes age comes alone.

1) You believe in Santa Claus.
2) You don't believe in Santa Claus.
3) You are Santa Claus.
4) You look like Santa Claus.

Daily Self Reflection:

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Helene Malmsio

Published by: Strategic Publications (est. 1987)


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