Dr. Kathleen Hall, internationally recognized stress and lifestyle expert, founder and C.E.O. of The Stress Institute, has been featured on major media including The Today Show, Oprah & Friends, CNN, FOX, ABC News, CBS, Good Morning America Radio, Martha Stewart Radio, Fortune, Forbes, USA Today, Wall Street Journal, New York Times, Washington Post, Money, Business Week, Parents, Cosmopolitan, Real Simple, and Woman's Day. She is the author of A Life in Balance, 2007 Nautilus Book Award winner, and Alter Your Life; has a weekly radio show, Live with Dr. Kathleen Hall; and, is a contributing writer for PINK Magazine. In times of national crisis, the media looks to her for expert advice. In fact, Martha Stewart Publications coined her as "The Stress Queen".

Her diverse background of study with medical pioneers includes, Dr. Dean Ornish of the Preventive Medicine Research Institute and Dr. Herbert Benson at the Harvard Mind/Body Institute. Dr. Hall has also studied under illustrious Nobel Peace Prize recipients including, His Holiness the Dalai Lama, Bishop Desmond Tutu and President Jimmy Carter.

Question 1: "Is it really possible to experience balance in my busy, chaotic life with a husband, children and a career?"
Answer: Yes you can. Balance is about becoming whole. About choosing to live a life in wholeness, not in pieces that look like a puzzle in a box. To achieve balance, begin by listing your sources of happiness and love and then list them by priority. How often during the day are you visiting these sources for love and support?
Your next step is to learn to practice self care. You must learn to take care of your mind and body because it is the vehicle in which you experience this amazing life. Your children mirror your behavior. If you live as a victim or martyr, and create no time for yourself, your children will develop your negating behavior. Set the example of practicing self care for yourself and those you love. Learn the four roots of balance and happiness in this simple acronym, S.E.L.F. care. This is an easy to remember acronym that I created to help us remember your four roots of happiness, health and balance.
S is for Serenity, It is the opposite of stress. When you achieve serenity, your body experiences the relaxation response affirmed by many research studies. Meditation decreases your heart rate, boosts your immune system as well as reducing depression, anxiety, and response to pain. In addition to meditation, music and laughter are healthy practices, and are well known to relieve stress. Find your own sources of calm and use them regularly. Serenity practices help preserve the mind, body and soul.
E is for Exercise. Our bodies and minds were created for motion. People who exercise three times a week reduce their risk of Alzheimer's and dementia by a third. Regular walking 20 minutes a day reduces your risk of death from all diseases by a third. Put your treadmill in front of your television and watch the morning or evening news, or your favorite program while you walk for 20 minutes. Get your family moving. Have daily walks after dinner; you might even consider putting up a badminton net or basketball hoop!
L is for Love. We are designed to live in community with others. We know that people who have strong relationships with others have better health outcomes. So spend more time with those you love and get in a group that meets often. Be creative - join a book club, card group, or combine two important elements of a healthy lifestyle and become a part of a walking group. Discovering new ways to share your life with others preserves your mind, body and soul.
F is for Food. Food is medicine and food changes your mood. We are getting new research of the effect of food on your health every day. Fish oil, which contains Omega 3, helps with numerous diseases. Plan to eat fish three times a week or take capsules. Blueberries are called "brain berries" or "youth food." Blueberries help neuron reproduction and neural communication. Blueberries are great for mental health and anti-aging and have been proven to be effective in disease prevention. Nourishing your body with the blessing of healthy life-giving food preserves your mind, body and spirit. Preservation of our health and well being is essential to living a long, productive balanced life. Discover how to live a life of mental, physical and spiritual health by simply remembering your four roots of S.E.L.F. care every day of your life - then you will achieve your much deserved balance.

Question 2: "How can I make time for ME?"
Answer: You can find nuggets of "Me Time" throughout your day. It's all in how you look at what you're doing and being mindful of how you spend your time (not so much what you are doing, but where your mind is during the activity).
In the shower - use aromatherapy to give you a mental boost. If you need help waking up in the morning, use peppermint or orange (citrus) scented soap or shower gel. If you need to relax or reduce anxiety before the day's activities kick in, use lavender or again, try a fresh citrus scent. Take an attitude of gratitude in the shower and take time to be grateful for your body, that you got up and have a day filled with possibilities just waiting for you.
During your commute - make your drive time "me time". Take this time to improve your mental health. This is a great time to change habits and learn how to heal. Learn a few chair yoga positions that you can do to keep you limber at stoplights or before you exit your car - shoulder rolls, neck turns, etc. Listening to your favorite music increases serotonin. Singing during your commute is great for your health and can give you an immunity boost. Listen to a comedian - laughter increases artery diameter. Place comforting mementos in your car to help ground you like family photos (to remind you why you drive so far each day), religious icons, calming phrases, anything that brings you peace in a stressful time.
Lunchtime - take at least 10 minutes out of your lunch hour to focus on you. Play an online game, get outside and take a walk, email a friend or phone a relative. Carve time out to connect with others or yourself. Do chair yoga, get up and stretch or take deep diaphragmatic breaths. Meditate or use guided imagery at your desk if you can't leave. This will help to recharge your mind and soul, and will make you more productive and creative the rest of the day.
Bedtime - end your day focused on you. Create a nighttime ritual. Take a bath and make it a full sensory experience with candles and bath salts. Meditate, listen to a guided imagery CD or read something inspirational so you fall off to sleep with positive thoughts on your mind. It's the perfect time to reflect on all the positives in your life. Think of all the opportunities you have throughout your day to focus on you - while you're waiting in line, sending a fax, running to the restroom. They do exist...it's all in how you look at it.

 Dr. Kathleen's Articles

July 10, 2008
Get Some Family Time In This Summer... No Matter What!

As children rejoice with the start of summer, parents everywhere begin to experience terror. How can parents concentrate at work with visions of their kids fighting and setting kitchen fires at home? And how can they enjoy the simple pleasures of summer when they are worried about their children and how much quality time is wasted over the summer months?

1. Make time for your kids during the work day. Use your break times to meet your kids for lunch, email them or call them to check in.
2. Don't take work home. When you take work home, you are not available for your children and the summer time will rush by.
3. Ask your employer about flex time. Many companies offer flexible working hours for employees, especially during summer months.
4. Help your kids "make their own fun" during the day. Each week have the children plan specific goals and projects they want to accomplish.
5. Enlist your children to help plan a family vacation. It is a great project to have your children plan and research your family vacation.
6. Recruit a friend to take your kids out during the day. Find a friend, relative or neighbor to check in with your children during the day.
7. Bring your kids to work. Check with your company and ask if your children can accompany you to work some days this summer.
8. Organize online gaming competitions with your kids. Play fun, online games like word whomp and poppit with your kids over the summer. See who in the family can rack up the most points and leave messages for one another announcing high scores. You can also involve aunts, uncles and grandparents who may not live nearby!
9. Sign your children up for a structured activity. Many local organizations such as Parks and Recreation Departments offer summer programs.
10. Tap into your children's emotions. Place a concern and worry box on a table in your home and where your children can place their worries and discuss them at a family meeting once a week.
11. Relax! Enjoy your summer! It will go by fast so enjoy every second of the precious time with your children.

June 2, 2008
De-Stress Your Vacation

Stress is caused by any change in the environment. A vacation is a big change in your environment. Traveling, new situations, altered schedules and different food, all lead to stress...

Stress causes: memory loss, aggression, pessimism, anxiety, depression, and anger.

Stress is caused when we feel "out of control."

Planning for your de-stressed vacation will help everyone feel more "in control."

1. Do advanced planning: Go on the Internet and discover all you can about where you are going and what is available: hotel, food, restaurants, activities (snorkeling, skiing, hiking, gambling, beaches, pools, transportation.
2. Don't pack too many activities into a short period of time. You will be miserable if you have a tight schedule with no breathing room. Also don't travel to too many destinations on one trip, you will be stressed out packing-unpacking and acclimating to each new destination.
3. Finances cause great stress: After researching the activities available, food, hotels etc, have a family meeting and discuss what each person wants to do on this vacation. Then match up the cost of each activity and meal with each desire and you will begin a budget. This will tell you ahead of time what you can afford to do. It is so much easier than getting there and arguing or spending money you don't have that will show up on your credits cards when you get home.
4. Time Alone-Time Together: Decide on 2-3 hours a day for each person to do what they want to do. This may be reading, swimming, playing games or whatever. Then the other time can be family time. This allows each person to honor their own space and practice self-care. This keeps the family time from getting overwhelming and stressful.
5. Health Care: Make sure that you take a goodie bag with you of aspirin, Tylenol, antibiotics, sunscreen and any other medications your family may need. If someone in your family has health concerns make sure you know what health care is available at your destination.
6. Expect the Unexpected: Have a family meeting and talk about this vacation being a learning experience. It is like an adventure that you can only plan so much, and everything else is the universe teaching you something. This way when planes are delayed, restaurants are closed and the hotel doesn't meet your standards, you can smile and say, "Isn't this interesting, what can I learn from this."
7. Play and have fun. From the very beginning of the planning of the trip reinforce: this is about our family having fun and playing. Whatever you do, this is not about a "perfect vacation," that is too much pressure and too many expectations. Keep reinforcing your expectations of "fun and play."
8. Casual Clothes: This makes the trip less stressful to pack and travel with lots of clothes and take special care with dressy clothes.
9. Boredom. Children get bored easily: Have each child bring along whatever they love to do as play. That may be gameboys, cards, reading a book. This cuts down the fighting and stress of the group being together for many hours and days.
10. Stress reduction techniques: Before you leave on your vacation go over some simple stress reduction techniques before you leave. Deep Breathing, Yoga stretches, walk off your tension, do a short guided imagery or meditation, get a bottle of water and focus on the relaxing effect of water on your body, journal, or carry some meditation or prayer beads with you.

May 1, 2008
The Ultimate Mother's Day Gift

May is the month we show respect and love for our Mothers. So what do you get the woman who does everything? "Be mindful this year when choosing a mother's day gift," says Dr. Kathleen Hall, internationally recognized lifestyle expert in stress and work/life balance. "Your mother has spent her life serving the needs of others. This is her day. Give the mother in your life the gift that shows how much you appreciate her tireless work and devotion."

Dr. Hall suggests these gifts to de-stress the mother in your life:

• Flowers. Every mom loves flowers! A study at Harvard found that flowers make us feel compassion, they chase away anxieties, worries and blues at home, and that living with flowers can provide a boost of energy, happiness and enthusiasm at work. Send potted flowers that she can plant and enjoy the rest of the year or perennials that will bring joy for years to come.
• Chocolate. Chocolate will nourish your mom's body and soul. German researchers writing in the Journal of the American Medical Association say just 30 calories worth -- about the size of a Hershey's Kiss -- not only helped lower blood pressure but raised levels of nitric oxide, which relaxed blood vessels.
• Bath Salts/ Bubbles. Give your mom a basket with bath essentials for the ultimate bath! A bath restores your physical and mental health. It is an opportunity to heal, nurture and relax from your busy day. A warm bath prepares the body for wondrous sleep. In a 2000, a Harris Interactive poll found that 100 percent of the 2,000 women interviewed found baths relaxing. Sixty percent said they would be happier if they could take a bath every day. Create a basket of bath items with her favorite fragrances for mom's ultimate bath experience containing bath salts, candles, soap, aromatherapy oil and luscious creams.
• Music. Buy mom an IPod. Download her favorite tunes so mom has "her music" on hand at anytime during her busy day. Music has an immediate effect on our emotions. It stimulates the production of endorphins, or "feel good" chemicals, alleviating fatigue and depression. Stanford recently found that half of his subjects in a music experiment experienced euphoria.
• Pedicure/ Foot Rub. Your mother spends most of her life on her feet caring for everyone else. Mom's feet need new life. Give her a foot rub with peppermint lotion, a gift certificate for foot care, or take her out for a special pedicure. This stimulates over 200,000 nerve endings, one of the densest concentrations on the body. Our nerve dense soles are our tactile contact with the physical world and without them we lose equilibrium and become disoriented.

APRIL 1, 2008
Beware! No, Aware!

Who doesn't feel stressed out these days? Most of us have learned to accept our stress and not be curious about who, what or where is stressing us out. April is Stress Awareness Month and now is the time to learn about your stress triggers and how to alleviate yours. This month choose to be learn how to Live Mindful Everyday™ so you can identify the stressors in your life and respond with confidence and control. Mindfulness calls us to pay more attention to and deepen our lives to perform at our potential while reducing chronic stress.

There are three components that are the foundation for living an intentional life in balance. They are awareness, choice, and energy . Just remember the acronym ACE your life. The key is to become aware of these three key elements in your life and learn how to navigate them.

Living an intentional life of mindfulness begins by developing your awareness (A) of daily experiences. Listen to what ignites your passion, energy and love . Listen to what drains you, distracts you, and irritates you. These are clues to becoming more aware of what you love and what stresses you. Dr. Hall says, "Write down what you are becoming aware of in your life. When we write things down it gives us a greater focus on our goals."

1. Take a piece of paper and draw a line down the center with a plus sign on the left and a minus sign on the right.
2. Every day, under the plus sign, write the things that make you happy and bring joy to your life like your job, dog, spouse or your garden. Think back to your day and recall moments that made you happy.
3. On the minus side of the paper ask yourself, "what creates negative stress in your life?" Write things that sap your energy and make you irritable. These are your stress triggers and should be avoided when possible. Learn stress reduction practices to become resilient to these stressors.
4. Try to do this for at least a week. Dr. Hall suggests using Stress Awareness Month to become aware of what you love, what is important to you, and how these stressors are affecting your life.

Now that you have become aware of your stressors it is time to exercise intentional choice (C) in your life. The current life is a result of the choices you have already made. It is time to take responsibility for your life. Victim mentality ends when you understand the power of choice. You may not control many of the circumstances in your life, but you can choose your attitude and intentions in response to circumstances.

1. Choose something from the negative side of your list, your triggers, to change in your life. Make it something simple, maybe at home or work, you can focus controlling your immediate reaction to.
2. When you know you will be in this situation, make a conscious effort to practice stress reducing techniques such as taking deep breaths or repeating a positive affirmation; "I am calm," or "I am relaxed."
3. Take a look at the positive side of your list, too. Choose one or two things you enjoy and commit to doing those things more often.

Developing your awareness and making intentional choices creates new energy (E) and power in your life. When you begin listening to your life, you become more aware of what you are eating, who you are living with, and where you go to work each day. You will begin to notice an energy swelling within you as you become more aware. If you choose to stay in a challenging job or relationship, you can choose to change your attitude. You will make new and different choices, because you now know that life is your choice, and you are the hero of your life, not the victim. You will radiate confidence and a new sense of your own power. As you follow this energy, you will be lead down the path to your intentional life. Your energy fuels your passion and as a result you experience the joy of living an intentional life.

Stress Awareness Month is your opportunity to live life with more happiness, health and balance.

March 3, 2008
Tis The Season, Tax Season That Is

2008, looks like the recession is upon us, and we may have one of the worst financial markets in recent history. Key U.S. indexes are spiking up and down like a roller coaster with no brakes. This immense volatility affects pension plans, mutual funds, savings, and company stocks. And to top it all off, its tax season! These financial jitters are fueled by people worried about losing their jobs, not being able to provide for their families, or, whether or not they can weather the storm.

Our health is at risk with financial stress. Our mind and body are put through the ringer when we focus our energy on this taxing subject. Some of the health risks include: stroke and heart attack; addictive behaviors- alcohol, gambling, anger/ rage; depression and anxiety; suicide and weight gain or weight loss.

"Research tells us the number one stressor for all of us is financial stress." says Dr. Kathleen Hall, ex-financial advisor for a Wall Street firm, current founder and CEO of The Stress Institute. "This financial situation is going to be a long term condition that will take time to correct. It is important for people to calm down, take a deep breath and take measures in their personal lives to help the situation and protect their health."

Dr. Hall has experienced the stress of working in a financial world first hand. She spent many years working in the financial world and became fascinated with stress. Dr. Hall observed individuals who experienced great success when stressed and others crashed and burned when stressed. Her passion led her into developing The Stress Institute, where she has spent many years becoming a world expert in the field of stress and living a healthy lifestyle.

Dr. Hall says "R.E.L.A.X." to Budget your Stress and Spend less on Worry:

R=REST: Rest your mind and body. Create time to take a bath! A bath restores your physical and mental health. It is an opportunity to heal, nurture and relax from your busy day. A warm bath also prepares the body for wondrous sleep. Also, guided imagery is a proven form of focused relaxation that helps create balance between mind and body. Create a "mental escape" when you are stressed by focusing your attention on your favorite vacation or relaxation spot.

E=EXERCISE: Science tells us exercise lowers blood pressure and cholesterol, gets more oxygen to the brain, causes endorphins to be released and other health benefits. Try swimming! In water you have almost no gravity, so you're relieved of 90% of your body weight. This frees you to move in new ways. Dance is one of the best forms of exercise. Many agree that this exercise includes both stretching and cardio; it is an excellent exercise that is acceptable to all age groups. Chewing gum helps with stress, increases memory and controls appetite.

L=LOVE: Connections with our selves and others reduces stress. Connect with yourself through your feet. Take off your shoes and rub your feet on the floor. This stimulates over 200,000 nerve endings, one of the densest concentrations on the body. Our nerve dense soles are our tactile contact with the physical world and without them we lose equilibrium and become disoriented. Connect with others by playing an online game. 64% of women who play online games agree that stress is relieved by playing.

A=ANIMALS: Being around animals relaxes us. Studies show us that owning a pet can ward off depression, lower blood pressure and boost immunity. Try bird watching. You can sit at home or join a group and begin to enjoy one of the greatest relaxing pleasures nature has to offer. The variety of colors, shapes, sizes and songs create a constant source of serenity and happiness.

X=EXPRESS YOURSELF: Self expression does wonders for self esteem and stress levels. Surround yourself with smells, colors, sounds, and objects to touch that make you feel calm and relaxed. Gardening can improve your mood and bring beauty to your busy life. It is a natural stress reliever when you immerse yourself in sunlight and nature. Cooking is a wonderful way to express yourself and learn the practice of mindfulness. While preparing meals, focus on the details and enjoy the simplicity of chopping vegetables or savor the time it takes to bring water to a boil. Cooking is a mindful practice of great creativity.