May 6 2015

This ‘magic bullet’ reduces stress fast, without gimmicks or pills

Stress. Anxiety. Stress and anxiety. By now, we all recognize what a number stress and anxiety can do on our quality of life, blocking us from leading the life we deserve.

Trouble falling asleep or sleeping through the night, frequent intestinal upsets with no underlying medical cause, inability to remain focused and effective through the completion of a task at work or home, impatience over issues that never bothered you before.

While some of these symptoms can certainly have other causes, they are often the result of the stress we carry, day in and day out.

Stress Anxiety Relief - Mindfulness

National Health Service Direct estimates that 1 in 50 people will suffer from a generalized anxiety disorder at some point. Ask the person next to you in line or at the movies or on a bus and you’ll come to the conclusion that everyone experiences feelings of anxiety and worry many times throughout their lives. After all, these are normal reactions to the daily pressures of life.

But normal or not, these feelings can be so intrusive that they begin to impact your daily life.

Don’t you wish you could wave a magic wand and erase the anxiety that wakes you in the middle of the night or has you snapping at your kids, coworkers or spouse? Wouldn’t it be great to know a quick and easy way to bring yourself to a state of mindfulness where you, your thoughts, your reality and your experiences are all aligned in peaceful acceptance – so you can get on with that big project, achieving the next step toward your career goals, finishing your degree, living the life you’ve dreamed of, or just enjoying a fun evening at home with your family?

I have a secret to share with you. There is a sort of magic wand that can eliminate anxiety and restore mindfulness, and I can show you how to make it work for you!

No pills, no lengthy classes or programs, no complicated recitations, no costly props. With my One-Minute Mental Tune-Up™, you can clear your mind and lay the foundation for the good thoughts and experiences to fill your life to the brim. If you feel yourself becoming a little overwhelmed, a minute with this personal mental tool – shown to work in case after case – will put you back where you want to be.

I can teach you a technique – based on Buddhist mindfulness mediation – that shows you how to process stimulus and respond in a new, healthier way. It allows you to actually alter your brain chemistry. In only one minute a day – or whenever you need it – you can achieve the same benefits of clarity, relaxation and wellness that you’d expect from a daily 20-minute meditation. And you can learn how in just one session with me.

Let me help you live the life you are meant to live. Let me show you how easy it is to become the fully mindful human being you were born to be. You deserve it!

Learn more about quitting stress and achieving mindfulness with Dr. Steven Rosenberg here and at his website, Quit It Now.   


Oct 25 2013

Safety Tips for Trick-or-Treaters

Trick or Treat Safety

It’s come to that time of year again. It’s Halloween! A time when little princesses, superheroes, ghouls, monsters and witches come a live in search of that ever desired Halloween candy! As fun and delicious as this holiday is is, you should make sure your family is still safe. Is your family truly ready for the coming holiday? Get ready for Halloween with these safety tips from Mayo Clinic!

 

  1. Carve Safely : If your kids are dying to carve a pumpkin, please be careful! Let carving be done by an adult. Here are some safety tips for pumpkin decorations.

 

Decorations with Markers: Let your young children be a part of the Halloween pumpkin carving fun with the use of washable markers or child-friendly paint!

 

Use Candles with care:  Place candlelit pumpkins on a sturdy surface away from curtains and other flammable objects! Use flashlights or battery-operated flameless candles instead!

  1. Get Clever Costumes: From princesses to monsters and ghouls oh my! Whatever your Halloween costume may be, make sure to follow these helpful tips when choosing your costume.

 

The brighter, the better: whether you buy a costume or are creative enough to make one, choose bright colors and flame-retardant materials! If your child goes trick-or-treating outdoors after dark, attach reflective tape to his or her costume. These bright aspects of the costume make it easier to spot your child if you’re far!

 

Skip the masks & limit the accessories: A mask can obstruct your child’s vision and pointed props may impose safety hazards. Try to avoid pointed props and use kid-friendly make-up instead!

 

  1. 3.      Trick-or-treat with care

 

Get in with the fun: Accompany trick-or-treaters younger than age 12! Encourage older kids to trick-or-treat with a group of friends, parents or older siblings. Try to pin a piece of paper with your child’s name, address and phone number inside your child’s pocket in case they get separated.

 

Set ground rules: Don’t allow your child to go door to door in an unfamiliar neighborhood. If your child will be trick-or-treating without you, establish a route and set a curfew. Review safety rules, including staying with the group, walking only on the sidewalk, approaching only clearly lit homes and never going inside a home. You may want to give your child a cell phone for the evening should he or she need to contact you.

 

Plan a party: Consider planning a trick or treat party with a couple of neighbors instead of house-to-house door knocking.

 

  1. Stay Safe and Sweet on the Home Front

 

Clean-up: Provide safety for your trick-or-treaters as well! Put away anything that they could trip over such as bikes or garden hoses.

 

Turn the lights on: Replace any burned-out bulbs to ensure good visibility at the walkway and front door.

 

Consider sugar substitutes: Instead of handing out sugar-laden treats, try stickers, glittery pencils, rubber insects or colored chalk. Some kids wont be very happy with it but you will be providing a sugar-less and fun alternative!

 

Get safe for the Halloween holiday! For more information on safety during Halloween, click here to find more tips from MayoClinic


Sep 30 2013

Healthy Habits that Manage Stress

Stress Management

Having a stressful week? Take a breather and do not worry! Stress can affect you in many ways including inducing aches and pains, creating lower energy levels, and even affect your feelings and overall emotions. The American Heart Association outlines some healthy habits to help you take control of your stress.

  1. Talk with family and friends: Even the smallest conversation with family and friends can make the biggest difference. Relax and talk with them about anything you want. A little dose of family and friends never heart anyone.

  1. Engage in daily physical activity: Regular physical activity has been found to reduce mental and physical tension. Try going for a walk, swimming, playing a sport, riding a bike or even break out in dance every day! You never know, it could actually involve a bit of fun.

  1. Accept the things you cannot change: If there is something that you simply cannot change, learn to accept it. Once you accept it, see from there what other opportunities are available to you.

  1. Remember to laugh:  Daily laughter makes you feel great. Don’t be afraid to break out and laugh, even when you are alone!

  1. Give up the bad habits: Too much alcohol, cigarettes, or caffeine actually increase stress. Change those bad habits!

  1. Slow down: Do not race against time and try to pace yourself! Instead of leaving all stressful work for the end, try to plan time ahead and get your important things done first.

  1. Get enough sleep: Try to get 6 to 8 hours of quality sleep each night. Bad sleeping habits can lead to an increase in stress and depression.

  1. Get organized: A simple “To Do” list can help you prioritize your most important tasks. Approach bigger tasks one step at a time.

  1. Practice giving back: Helping others can help you feel better. Become a volunteer or help out a friend!

  1. Try not to worry: Don’t over think situations. Relax and take it one step at a time.  Things will turn out the way they are supposed to.

Don’t let stress take control of your life! For more information, read more on stress management from the American Heart Association.

 


Jun 6 2013

How to Live a Stress-Free Summer

When thinking of summertime, we tend to think of the beach, happy children, flip flops and living a more relaxed lifestyle in the months of June through August. We have movies and songs to thank for putting these ideas into our heads about the ability to live a full carefree summer, BUT… can any of us really afford to postpone all of our responsibilities for 3 whole months? Probably not. The reality of it is, summer can be stressful – very stressful. Now don’t get me wrong, summer is an amazing season full of adventures, family fun, relaxation and vacations, but unfortunately it is still part of life, and with that comes stress. 

The nice thing about stress (if there is such a thing) is many times once the root of the cause is acknowledged, one can work towards fixing the problem and alleviate the stress. According to an article written by Elizabeth Scott, there are 4 elements that tend to trigger “hidden summer stress”:

1. Children – Now that school out for 3 months, parents need to readjust their schedules which can become extremely stressful.

2. Vacation Expectations – Vacations are a wonderful family fun experience, however, when each person has their own vacation expectations, it becomes hard to find the perfect trip that everyone can enjoy.

3. Covering Co-Workers – Unfortunately everyone in the office has the same idea around taking a summer vacation, leaving more work to take on due to the limited number of people in the office during summer months.

4. Too Much Fun – The days are longer and many people will cram in as much as they physically can and eventually have a hard time keeping up with the crazy schedule they have created.

If any of the above contribute to your summer stress? Elizabeth Scott also provides helpful tips on how to avoid it:

1. Keep the Children Occupied – If summer camp is not an option, try coming up with other fun activities they may enjoy to keep them busy.
2. Pace Yourself – Always remember it’s okay to say no every once in a while. Just because the days are longer doesn’t mean you need to keep busy at all times; relax, you deserve it.
3. Set Boundaries – Don’t lose focus, especially at work. We all get a case of the summer fever at times but it doesn’t need to cause unnecessary stress. Stay focused during the week and save the relaxation for the weekends.
4. Take a Mini-Vacation – if you don’t have the time or funds for a full blown vacation; try taking a full weekend off at home. Disconnect yourself from the world for a few days and relax, spend time with the family and try and remember things you enjoy doing and just do them!
5. Utilize Summer Stress Relievers – Try new calming activities such as yoga, a morning exercise routine, writing in a journal, etc…

Enjoy your summer and don’t let stress get the best of you!


Dec 21 2012

Eat Right During the Holiday

Holiday’s come with more than we can chew sometimes, with multiple dinner parties, drinks and desserts with loved ones. It seems that we enjoy an abundance of food from Thanksgiving all the way through the New Year where many of us make the Resolution to eat right, get fit and lose weight. It is funny how we go through the same motions year after year and can never seem to avoid weight gain and “shame” every holiday season. However the key to being healthy during the holiday isn’t necessarily starving ourselves at holiday meals; it is about controlling temptations of over-eating and regretting it in the days to come or under-eating and not enjoying the time with our family and friends because we are fearful of the fat that may come with the holiday. According to an article by California Pacific Medical Center some ways to enjoy the holiday meals without having any regrets is:

1. Be realistic and maintain your current weight
2. Plan time for exercise, it can help relieve the stress and pressures that come along with the holiday
3. Don’t skip meals; eat a light snack to curb your appetite so you don’t over indulge
4. Survey the buffet before you fill your plate; add plenty of veggies and your favorite foods
5. Eat until you are satisfied not stuffed, 6. Be careful with beverages, alcohol lowers inhibitions and induce over-eating yet non-alcoholic beverages are filled with calories and sugar
7. If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. (It is impossible to gain weight from one piece of pie!)
8. Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that isn’t all about food
9. Bring your own healthy dish to a holiday gathering
10. Practice Healthy Holiday Cooking by preparing favorite dishes lower in fat and calories will help promote healthy holiday eating.

If you follow simple steps like the ones listed above, you will have fewer regrets and more fun times with family and friends. Eating right this holiday season doesn’t mean giving up on or giving in to the food temptations that surround you. Be smart and be healthy and you will feel ten times better before, during, and after the meal and the holiday. Happy Holiday’s!

Warm Wishes,
Dr. Rosenberg


Dec 7 2012

New Year’s Resolutions…Make Ones that You Can Actually Keep!

During the New Year we make all sorts of resolutions and promises to family and friends. However, many of us fall short in keeping the resolution and achieving the goals we set for ourselves. According to statisticbrain.com, the percent of people who are successful in achieving their resolution(s) is 8%, while the percent of people who absolutely never make their New Year’s resolution(s) is 38%. The numbers speak for themselves, that very few are able to stick out their resolutions and actually achieve their goal, while more of us fall into the absolutely never achieve our goal category.

The success to achieving your goals is twofold: one, make ‘SMART’ Goals and two, use professional help. A ‘SMART’ Goal is Specific, Measurable, Attainable, Relevant, and Time-Bound; also if you write down your goals they are more likely to be achieved. Second, when people consult with professionals who are knowledgeable in desired areas people can confidently believe and achieve whatever their heart desires. Say you want to lose weight in the New Year; some of us can write it down and try to change our eating habits, but if no one holds us accountable we tend to get tired of trying, or discouraged when we don’t see immediate results and we give up. Give up no more because here at quititnow.com we help you achieve your New Year’s Resolutions pertaining to health and wellness. Once you make your resolution ensure that you keep it by contacting quititnow.com for more information.

Warm Wishes,
Dr. Rosenberg


Oct 26 2012

Great American Smokeout

On November 15th, the American Cancer Society is marking the 37th Great American Smokeout. This day is utilized as a day where with the help of friends and family smokers finally quit that nasty habit of smoking. On this day smokers around the country will finally put their packs of cigarettes down and work towards living a healthier smoke free lifestyle.

According to the American Cancer Society tobacco use remains the single largest preventable cause of disease and premature death in the United States. Over 45 million Americans still smoke cigarettes. Did you know, that over half of the 45 million Americans still using tobacco have tried to quit smoking for at least one day within the past year.

It’s worth noting that as of 2010 there were 13.2 million smokers in the United States and 2.2 million people using tobacco pipes according the American Cancer Society.

Quitting Smoking can be a very difficult task, but with the help friends, family, and trusted professionals like Dr. Rosenberg, we can ensure that this 37th Great American Smokeout is a success for you! Start planning now, so that on November 15th, a new positive and smoke free life will be awaiting you.

Please keep your eye out for appearances from Dr. Rosenberg!

Best


Oct 15 2012

Forever Young Health and Wellness

On October 21, 2012, Dr. Rosenberg will be guest speaking at the Forever Young Health and Wellness event. At Philadelphia’s first annual Forever Young Health and Wellness event you will learn to eat better, become more active, and make those positive lifestyle changes that will vastly improve your overall mental and physical well-being.

During the event you will have the opportunity to listen to experts from varying fields that focus on different aspects of one’s general health. The speakers will offer the best education on stress reduction, sleep, workplace success strategies, and much, much, more. Not only will you have the opportunity to listen to an array of amazing guest speakers, but you will be able to interact with them in person. It will be your chance to ask them for advice to help you gain greater intellectual, mental, and physical well-being. Take part in active living classes like zumba, and yoga, and learn how to introduce cardio and weights safely into your exercise routine. Visit the Healthy Living Book Shop, so you can find inspiration and information on subjects from acupuncture to zumba. Learn how to eat better by attending live cooking demonstrations and tastings. You will learn new nutritious, yet delicious recipes that will have you on your way to living a healthier lifestyle.

Get your tickets now for the Forever Young and Wellness Event on October 21st from 10am-5pm at the Sheraton Philadelphia Downtown, 17th and Vine Streets. Learn how to improve your overall mental and physical health by taking part in some amazing classes, activities, and getting expert advice. You’ll learn how one day can change your life!

Best,
Dr. Rosenberg.


Sep 14 2012

DR. Rosenberg’s Podcast with Teeitupphilly

Dr. Rosenberg has years of experience helping professional athletes with visualization techniques. If you love playing golf then you need to listen to this podcast from teeituphilly and Dr. Rosenberg. We golf enthusiast play because we love the smell of the fairways, the sound of a golf ball being hit 300 yards, and the feel of a perfect swing, and the subsequent feeling that you know you just hit an amazing drive. Most importantly we play to enjoy the game. Golf is a game of patience and strategy. It requires clear thoughts and concentration. We all know that stress, nerves, and other things can affect your game. However, there are little steps that you can take to relax, and get back to enjoying the game.

In order to improve your game relaxation will be key to your success. Also, remember to use positive self-talk and other techniques to help with you with your golf game. Do not let your stress affect your swing and stroke count anymore. Dr. Rosenberg recently conducted a podcast on how to conquer your nerves and not letting nerves or stress affect you golf game anymore. He speaks about why we love to play the game and how to relax while playing. This podcast is four minutes long, and will help you with your golf game for years to come. Visit teeitupphilly.com to hear the podcast.

Have a great weekend and happy golfing!

Best Dr. Rosenberg


Aug 24 2012

ForeverYoung+

Have you ever wondered how ONE Day could change your life? Then join Forever Young+ on October 21st, 2012 from 10am-5pm Downtown Philadelphia Sheraton at 17th and Vine Street. Forever+ is bringing the message to adults to live healthier, happier, longer liver with an array of health and wellness information. All day Forever Young+ will be featuring amazing speakers lecturing on and sharing their experiences with the four pillars of health:

Physical: Keep your body in prime condition as you age. Learn that the latest information on physical fitness, disease management and optimal nutrition.

Emotional: Learn to manage stress and focus on building and maintaining great relationships, handling life’s inevitable challenges, and leading a productive fulfilling life.

Intellectual: Engage in lifelong learning, critical thinking, and expand your worldviews with new experiences and knowledge.

Spiritual: Seek meaning and purpose in human existence. Develop an appreciation for the depth and expanse of life.

ForeverYoung+ will be a great experience with a healthy atmosphere. It’ll be a good opportunity to learn more about yourself and become a healthier you. Make sure to get your tickets today!

Best Dr. Rosenberg.