Warning Signs of Excessive Stress

Warning Signs of Excessive Stress

When people feel overwhelmed, they lose confidence and become irritable or withdrawn, making them less productive and effective and their work less rewarding. If the warning signs of stress go unattended, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems.

Signs and Symptoms of Excessive Stress

Feeling anxious, irritable, or depressed Apathy, loss of interest in work. Problems sleeping Fatigue Trouble concentrating

Muscle tension or headaches Stomach problems Social withdrawal Loss of sex drive Using alcohol or drugs to cope

Reducing stress by taking care of yourself

When stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, it’s time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of, you’re stronger and more resilient to stress. The better you feel, the better equipped you’ll be to manage work stress without becoming overwhelmed.

Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a noticeable difference in your stress level, both at home at work.

Get moving

Aerobic exercise –perspiring -is an effective anti-anxiety treatment lifting mood, increasing energy, sharpening focus and relaxing mind and body. For maximum stress relief, try to get at least 30 minutes of heart pounding activity on most days but activity can be broken up into two or three short segments.

Quick Hands-On Stress Relief

1. Got a minute: Get a massage – a self-massage, that is. these moves will relieve tension around your head, neck, shoulders and hands:
2. The scalp soother. Place thumbs behind your ears and spread fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.
3. The eye easer. Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase pressure for five seconds, then gently release. Repeat 2-3 times.
4. The shoulder saver. Place your left hand on the right side of your neck by your shoulder. Press fingers firmly into the muscle while tucking your chin in toward your chest. Exhale and hold for 10 seconds, release, then repeat on the left side
5. The palm pleaser. Lace your fingers together, leaving thumbs free. Slowly knead your left thumb into the palm of your right hand for 20-30 seconds. Then repeat on your left hand.

Taken from HealthGuide.Org

Make Every Day Earth Day

April 22, 2010 marked the 40^th Anniversary of Earth Day. But every day can be Earth Day if each of us does our part to preserve the environment.

Did you know?

• The garbage in a landfill stays for about 30 years.
• Each person throws away approximately four pounds of garbage every day.
• One bus carries as many people as 40 cars!
• More than 1/3 of all energy is used by people at home
• Most families throw away about 88 pounds of plastic every year
• We each use about 12,000 gallons of water every year
• 1/3 of all water is used to flush the toilet.
• The 500 million automobiles on earth burn an average of 2 gallons of fuel a day.
• Each gallon of fuel releases 20 pounds of carbon dioxide into the air.
• Approximately 5 million tons of oil produced in the world each year ends up in the ocean.
• The energy we save when we recycle one glass bottle is enough to light a traditional light bulb for four hours
• For every 2000 pounds of paper (1 ton) recycled, we save 7,000 gallons of water free from chemicals.
• Recycled paper requires 64% less energy than making paper from virgin wood pulp, and can save many trees
• Every ton of paper that is recycled saves 17 trees
• The amount of wood and paper we throw away is enough to heat 50 million homes for 20 years
• Earth is 2/3 water. But all the fresh water streams only represent one hundredth of one percent.
• 14 billion pounds of trash is dumped into the ocean every year
• It takes 90% less energy to recycle aluminum cans than to make new ones
• 5 billion aluminum cans are used each year
• 84 percent of all household waste can be recycled.
• Computers pose an environmental threat because much of the material that makes them up is hazardous. A typical monitor contains 4-5 pounds of lead.
• Each year billions of used batteries are thrown away in the United States. This constitutes 88% of the mercury and 54% of the cadmium deposited into our landfills
• One gallon of motor oil can contaminate up to 2 million gallons of water. So dispose it properly!
• Here is an example of the water we use everyday:

3-7 gallons for toilet,
25-30 gallons for tub,
50-70 gallons for a 10 minute shower,
1 washing machine load uses 25-40 gallons,
1 dishwasher load uses 9-12 gallons

• Here is an example of how long it takes some things take to break down:

plastics take 500 years,
aluminum cans take 500 years,
organic materials, take 6 months,
cotton, rags, paper take 6 months.

Let’s do our share.

Reducing Workplace Stress by Breaking Bad Habits

As you learn to manage your job stress and improve your work relationships, you’ll have more control over your ability to think clearly and act appropriately. You will be able to break habits that add to your stress at work – and you’ll even be able to change negative ways of thinking about things that only add to your stress.

Eliminate self-defeating behaviors

Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you can turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle.

• Resist perfectionism. No project, situation, or decision is ever perfect, and you put undue stress on yourself by trying to do everything perfectly. When you set unrealistic goals for yourself or try to do too much, you’re setting yourself up to fall short. Do your best, and you’ll do fine.
• Clean up your act. If you’re always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule — you’ll feel less overwhelmed.
• Flip your negative thinking. If you see the downside of every situation and interaction, you’ll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

Find Ways to Dispel Stress

• Get time away. If you feel stress building, take a break. Walk away from the situation. Take a stroll around the block, sit on a park bench, or spend a few minutes meditating. Exercise does wonders for the psyche. But even just finding a quiet place and listening to your iPod can reduce stress.
• Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out – and getting support and empathy from someone else – is often an excellent way of blowing off steam and reducing stress.
• Cultivate allies at work. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Just remember to reciprocate and help them when they are in need.
• Find humor in the situation. When you – or the people around you – start taking things too seriously, find a way to break through with laughter. Share a joke or funny story.

Make food choices that keep you going and make you feel good

Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Low blood sugar makes you feel anxious and irritable. On the other hand, eating too much can make you lethargic.

To learn more about food that have a calming effect, lift your mood and make you feel good, see Tips for a Healthy Diet.

Drink alcohol in moderation and avoid nicotine

Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but nicotine is a powerful stimulant – leading to higher, not lower, levels of anxiety.

Get enough sleep

Stress and worry can cause insomnia. But lack of sleep also leaves you vulnerable to stress. When you're sleep deprived, your ability to handle stress is compromised.

This was taken from HealthGuide.Org

VHS to DVD using iMovie

What’s Important

Goals:

1. No loss in quality from VHS to DVD
2. No loss in quality from VHS to file format
3. File format must be playable by Picasa on Windows
4. Compatible with iMove and iDVD on iMac
5. US and UK playability

I don’t care about:

1. File size is not a concern, but quality is

VHS

VHS is a video tape that uses magnetic tape to store data. Data is written in analog encoding, NOT digital as a DVD.

Can play in VCR with an adapter. Content can be recorded in different speeds. With the different speeds comes a difference in quality.

Popular NTSC Resolution: 350 x 480 (250 lines)

There are two common length of tapes. They are T-120 and T-180. The number is the number of minutes it will play at SP (full quality)

Here are the typical play speeds

Values are in the format (SP / LP / EP). EP is also SLP

T-120 (120 min/ 240 min / 360 min)

T180 (180 min / 360 min / 540 min)

 

VHS-C

Same as VHS, but shorter tape.

Here are the typical play speeds

• SP – Standard Play – 40 minutes
• LP – Long Play -
• EP – Extended Play – 120 minutes (aka SLP or Super Long Play)

References

VHS Wiki

DVD

Frame size and frame rate

DVD’s in the US use one of the following formats:

• MPEG-2 compression at up to 9.8 Mbits/s
  • 720 x 480 pixels at 29.97 frames/s, interlaced or progressive
  • 704 x 480 pixels at 29.97 frames/s, interlaced or progressive
  • 352 x 480 pixels at 29.97 frames/s, interlaced or progressive
• MPEG-1 compression at up to 1.856 Mbits/s
  • 352 x 288 pixels at 25 frames/s, progressive only
  • 352 x 240 pixels at 29.97 frames/s, progressive only

All resolutions support 4:3 frame aspect ration. Only full D1 resolutions support widescreen (16:9) video. MPEG-2 also supports progressive.

Audio

Audio on a DVD can be PCM, DTS, MP2, AC-3 (Dolby Digital). PCM takes a lot of space on a DVD that could be used for high quality video. Dolby digital has great compression and is supported by most fairly recent DVD players now. DTS may or may not be supported. PCM is not well supported.

Container

DVDs use a VOB container format. VOB contain Video, audio, and subtitle streams all multiplexed. The vidoe stream is MPEG, but must be at the specifications noted above and here. So, all VOB files are MPEG, but not all MPEG are VOB files.

References:

Lots of details on DVD

More on VOB files

 

iMovie

Native formats:

• DV (Ditial Video) like from a camcorder
• DV Widescreen
• HDV 1080i (25 and 30 fps)
• HDV 720p (25 and 30 fps)
• MPEG 4 Simple Profile
• iSight

NOTE: MPEG-2 which DVD’s use is not shown. This just means we can’t take a video from a DVD and put it in iMovie. It does NOT mean that we cannot use iDVD to convert and burn a DVD from what iMovie EXPORTS.

Export formats:

iMovie can export to virtually any format with most any setting. The number of choices and options can actually be a bit overwhelming.

The one that I found to be the played the best on Mac and PC is what iMovie exports very easily and without much thought. Just go to the iMovie. Go to the Share menu and choose Export Movie… Select Large. From a resolution standpoint Medium should be sufficient for VHS, but I think Large is safer. Depends on your hard drive and amount of video as to which one you choose. Large is saved with a .m4v extension and uses H.264 for compression at 30 frames/s which is 4mbps.

Archive Format

I chose DV (digital video) because that is what it is captured in when I use FireWire. I believe the format that it is saved in is DV/DV PRO, but that should be verified. DV is a lossy compression. It is NOT lossless contrary to popular belief. It is an advanced codec that does a very good job of keeping quality and still give a good amount of compression. The DV files are still quite large, but I think it is worth it to archive videos with. I think it is overkill to just view, etc.

References

iMovie: Using footage from DV and non-DV sources 

 

Analog to Digital Converter

If you are converting from a VHS or VHS-C tape, there are a few ways to convert them to digital. There is NO way to do this without a analog to digital convert. The converter does NOT have to be a stand alone converter, but it is 100% required to exist in the process somewhere. A converter can be a camcorder with firewire connection. These have analog to digital converters built in. In can be a VHS to DVD dubbing machine. It could be my choice, the Canopus ADVC300 Advanced Digital Video Converter. With an around $400 price tag, this can be expensive for small projects. I have over 85 VHS or VHS-C tapes so this is good investment for me.

My theory is that if I spend that kind of money on any of those devices, I want all the money to go to the analog to digital converter, not the lense on a camcorder, a dvd writer, etc. I believe this is the most important part of the process because if this is done poorly, there is nothing you can do to recover.

Be sure that the converter can sync audio and video even on long recordings. This is very important. The ADV300 noted above does this.

References

Using analog/Firewire convert devices with iMovie

VCR / Camcorder

If you have the camcorder or vcr that a tape was recorded on I highly recommend using that device as the player for the tape. The reason is that in many cases, a tape will never play as well in another devices as it does in the one that records it. I have read this on the internet, and been told that by a couple professional conversion shops. In fact, often professional shops have several decks to try to find the best playback quality of a tape. If you have the original device, you have the best already.

If you don’t have the original vcr, you may consider a new one and clean in between tapes. At the very least clean you existing VCR before you start the batch of tapes. The reason is that I think this is another critical place in the process. If the heads that you are using to read the tape are dirty there is no amount of hardware or software that fix the problem. Well, you can try, but you will create side effects.

It is best to get a 4 head and wi-fi sound.

Tips

How to Convert VHS to DVD – excellent tips!

Diabetes and Heart Disease: The ABCs of Prevention

There are plenty of ways to lower your risk, and you may already be doing some of them.  To find out if you’re doing enough, know the results of the three tests that the American Diabetes Association (ADA) calls “the ABCs of diabetes.”

• A for A1C.  The AIC test shows your average blood sugar level for the past two or three months.  High blood sugar harms your heart, blood vessels and other organs.  The ADA recommends a target AIC level below 7.
• B for blood pressure.  Blood pressure readings measure the force of blood against the walls of your blood vessels.  Having high blood pressure makes your heart work harder and damages your blood vessels.  Aim for a blood pressure below 130/80.
• C for cholesterol.  Cholesterol is a fatty substance in your blood.  Pay special attention to LDL, the bad cholesterol that can clog your arteries.  Keep your LDL below 100.

Meeting these target numbers can help you avoid heart disease.  If you don’t already know your ABC numbers, visit or ask your doctor.

7 Step Action Plan for a Healthy Heart

Check out this simple healthy-heart plan

When it comes to the health of your heart, what you do and what you don't do can truly make a difference. That's because lifestyle choices -- like smoking, poor diet, and lack of exercise -- can be far more dangerous than hereditary factors.

Here's a step-by-step plan that will help you make smart choices and help get your ticker in top form.

Action 1: Pump Your Heart

For optimal health, you'll need to do enough physical activity to burn between 3,500 and 6,500 calories a week (or roughly 500 to 950 a day). Most of that calorie loss comes from everyday tasks, but science shows that you'll also need about 60 minutes a week of stamina training -- cardiovascular exercise that gets your heart rate up and makes you breathe harder. Here's what to do:

· Do at least three 20-minute cardio workouts a week. A few brisk walks will do it

· Add strength training.

Action 2: Know Your Numbers

We're talking the big three -- cholesterol, blood pressure, and blood sugar -- plus, two more you should probably know: homocysteine and C-reactive protein. Consider these numbers a stock ticker for your ticker. They tell you how you're doing, and when you need to do more. When you have them measured, make sure your doctor also tells you what your goal levels should be and what you can do to get there. Getting more active, losing weight, and making smart food choices can help get these numbers in a healthy range.

Action 3: Get Happy

There are lots of reasons to be happy, including your heart health. Negative emotions like anger and hostility can raise blood pressure. People with depression are four times more likely to have a heart attack. And while we don't understand how emotional stress causes physical stress, we do know there's a powerful connection. To get yourself in a better mind-set, adopt a more positive outlook and manage daily stressors.

Action 4: Eat Your Heart Out

When making out your grocery list, follow this simple rule of thumb: opt for foods with healthful fats, fiber, and good-for-you nutrients like flavonoids, vitamins, and minerals. And nix the salty, sugary, sat-fat-laden, or processed stuff.

Action 5: Learn from Your Relatives

Even though you have a lot of control over your own heart-healthy destiny, a family history of heart disease does raise your risk significantly. So, along with talking to your doctor about a schedule of heart screenings, talk about your family health history, too. And if Mom, Dad, or a sibling developed heart disease, you'll want to be extra vigilant about screenings and about adopting heart-smart habits.

Action 6: Pop Some Pills

Certain nutrients, supplements, and occasional medications can work preventive wonders for your heart. Here are the top picks:

Aspirin: Taking aspirin regularly may reduce the incidence of heart attack by making blood platelets less sticky and decreasing arterial inflammation. But it only makes sense for men over the age of 35 and women over the age of 40. And even then, check with your doctor first, because aspirin can have side effects like stomach irritation and bleeding.

A multivitamin: Your multivitamin is chock-full of heart-healthy micronutrients, like magnesium, calcium, and vitamins D, C, E, and A.

Folate: This B vitamin lowers homocysteine to healthy levels. Since folate from food is only partially absorbed by your body, take a 400-microgram (folic acid) supplement. But make sure you're getting enough B6 and B12, too, because folate can mask a deficiency in these vitamins.

Action 7: Schedule Sleep

If you don't snooze 6 to 8 hours a night, you increase arterial aging and raise your risk of a heart attack. Inadequate sleep will also cause you to release less serotonin (the feel-good hormone) in your brain. The result: You may seek out other, less healthful ways to feel good, like noshing on sugary foods or tipping too many martinis.

Think you know how your heart really works? Get a better idea here.

Article By RealAge

Wellness statistics and how walking can help

FOCUS ON WELLNESS – Prevention and Wellness Statistics

55% of recommended preventive care is administered, and only 52% is performed

38% of all deaths are due to avoidable factors: tobacco use, poor nutrition, physical inactivity and alcohol consumption

More than 60% of American adults do not get enough physical activity to provide the health benefits (CDC)

Unhealthy diet and physical inactivity play an important role in many chronic diseases and conditions including type 2 diabetes, hypertension, heart disease, stroke, breast cancer, colon cancer, gallbladder disease and arthritis (CDC)

According to the US Department of Health & Human Services, for every 100 employees in this country:

• 27 have cardiovascular disease
• 24 have high blood pressure
• 50 or more have high cholesterol
• 26 are overweight by 20% or more
• 10 are heavy drinkers
• 59 don’t get adequate exercise
• 44 suffer from stress

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.

Use these tips to keep you on track:

• During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.
• Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.
• At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.