LifeSMART: Stress Management

Being a single parent may be common today, but that doesn't mean it's easy. Many single moms are experiencing dangerous levels of stress, and they don't see any way around it.

Chronic stress is harmful to your body, mind and spirit. As a parent, you need to find positive ways to deal with the stress so you can be healthy for both your children and yourself.

With a little bit of planning, help, and effort, you can juggle being both the parent and provider of your family.

Here are some tips to help you combat the everyday stresses of being a single mom:

1. Plan ahead. The best thing you can do when you're a single mom is to preplan. You'll find that the simple things in life that often cause the most stress can be managed or outright eliminated when you plan ahead.

* When making dinner, occasionally make a double batch and freeze half for nights when your schedule is tight.
* Have everyone put out their clothes the night before and their shoes by the front door so getting the day started will be a breeze.
* Preplanning is essential to relieving the stress of major expenses, too. If you know there's a big expenses coming in a few months, begin saving a few dollars a week immediately.

2. Involve the kids. You can't do everything by yourself, so get your kids involved in getting things done. Any help that your kids are able to contribute will save you a lot of time and stress each day, plus it's teaching them the importance of responsibility and contributing to the family.

When I was a single mom, I relied on my kids to clean the house while I took care of the adult responsibilities, like bill paying and grocery shopping.

* Teach them age-appropriate tasks like cleaning their room, doing laundry, making the grocery list, planning meals, cooking, taking out the trash, vacuuming, cleaning the bathrooms, and so on.

3. Know your limits. When a friend, co-worker, or family member asks something of you that you know you can't do, say no. It may not make the other person happy, but knowing your limits can help you from being overworked unnecessarily. If you don't respect your time, who else will?

4. Create a support system. When you have people that you can turn to, you'll be able to release stress in a positive way. When you need a bit of reinforcement, it helps to know you can pick up the phone and call in backup!

• Your support system might consist of family members and friends who are willing to listen to you vent or even help you around the house.

5. Make time for yourself. When you're a single mom, it feels like there will never be enough time in the day to get done everything that needs doing, but having time for yourself is very important.

* Schedule at least 10 to 15 minutes just for you into each day. This time can even be for something simple, like painting your fingernails, taking a hot bath, or reading for pleasure.

* Your alone time will refresh and revive you!

These are all very simple, yet effective, ways to deal with some of the stress of being a single parent. They'll help you manage it in a way that will allow you to get things done and enjoy your life and kids.

Your kids will only be small for a short time, and you don't want to waste these years in a stressed out daze. Instead, take advantage of the here and now by incorporating these stress management tips into your life. It's easier than you think!

"Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom." – Buddha

Meditation dates back several hundreds of years, and its benefits for your mind, body, and spirit are enormous. Tests and studies that monitor brain waves of people during meditation have shown that you achieve deep relaxation and increased oxygen intake during meditation. It even raises your pain tolerance!

In addition, meditation can lower your blood pressure, heart rate and cholesterol. Studies have also shown that when you practice meditation, you may have lower levels of cortisol and free radicals, which reduces stress and slows the aging process.

Meditation Styles, Types, and Methods

There are a number of different ways you can meditate, and meditation is different for each person. It is a truly personal experience, so finding the right type of meditation for you may take a bit of time and practice, but the benefits are certainly worth the effort.

While there are various types, don't let that overwhelm you. Start with something simple. Dedicate yourself to learning the technique, and see the benefits in your life. If one type of meditation isn't right for you, try another one.

Three of the most common meditation types are Yoga, Mantra, and Mindfulness Meditation. Although each of these types are unique, there are also similarities.

Yoga Meditation

•Yoga is wildly popular because it relaxes both the body and mind. It's a form of exercise that incorporates meditation. Meditation is one of the five principles of yoga, with the other four being diet, exercise, relaxation, and breathing.

•The goal in yoga meditation is to focus on one point to achieve self-realization.

Mantra Meditation

•Mantras are phrases or words that you repeat. When you think of those monks meditating, you might imagine them saying, "Ommmm." This is their mantra. Yours can be that simple or you may opt for something more complex. You can say it out loud or silently while you meditate.

•Those who practice Mantra Meditation believe in the power of words.

Mindfulness Meditation

•Buddhists call this type of meditation "insightful or vipassana meditation." It is insightful because you become acutely aware of all that is happening, both physically around you and inside your mind. You become aware of all these things without judgment.

•You usually start by concentrating on your breathing and then progress to the thoughts and ideas bouncing around in your mind.

In order to receive the most benefits from your meditation, you should practice it on a daily basis. The amount of time you spend meditating will be a personal choice. Some people realize benefits in 10 minutes, while it takes others at least 30 minutes.

When learning the basics of the type you've chosen, be prepared to spend more time in meditation. It takes time to learn how to clear your mind and become totally relaxed.

If you're unsure which type of meditation is right for you, seek the guidance of a qualified coach or instructor.

Once you practice meditation, you'll develop preferences customized for your own mind and body. Find your balance and create your own meditation style if that's what works best for you.

Once you make the conscious decision to meditate, you'll find new peace, comfort, and better health in your life as a result. Get started today!