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

May Day! May Day!
Survival Guide for your Spring Schedule

May Day traditionally marks the first day of May - a season celebrating the birth of spring, and events surrounding new beginnings; Mothers Day, first communion, graduation. But the whirlwind of events, coupled with gift buying, parties, concerts, planning and buzzing through your "to do" list can leave you stressed to the point of sending out S.O.S. signals rather than invitations.

"Embrace May as a time of celebration and commit to living this month mindfully," says Dr. Kathleen Hall, international lifestyle and work life balance expert and founder and CEO of the Stress Institute, Mindful Living Network and Alter Your Life. "The memories you make will be of the time spent together, playing, laughing, crying, and sharing those special moments that make up life. Make sure you're part of them."

Dr. Hall recommends these five tips to reduce stress and make the most memorable May celebrations.

1. Bring on the Balloons: Play fun, free games like balloon busting PoppIt at Pogo.com for stress relieving fun you and your whole family can enjoy. Create a family friendly competition with your favorite online Pogo game to keep you laughing and reducing stress all month long.
2. Make it a Family Affair: Sit down with the entire family at the beginning of the month and plan the activities, events, guests and gift lists that are important to everyone. Having a plan helps manage expectations, opens the lines of communication, and reduces the stress of fitting it all in and getting it all done.
3. Don't Stress the Small Stuff: Do make the day special, but don't stress over the small stuff. Most likely people won't remember the gift you gave, the dress you wore, or the party decorations, but they will remember you shared this special time together.
4. Focus on Mindful Living: Life is not a dress-rehearsal. We only have one shot, at this one moment - then it's gone. What will you do with your moment? Take in all that surrounds you, the smells, the sounds and mostly, the people celebrating. Cherish the accomplishment as your child walks across the stage, or feel the heartfelt love in a hug from a friend. These are the true gifts in life that become the memories we cherish.
5. Center YourS.E.L.F.: Root yourself in the 5 minute renewing practices of SELF (Serenity, Exercise, Love, Food) Care so you can maintain a healthy mind and body all month long. Learn a serenity practice like meditation online at mlntv.com and practice it daily. Energize as you exercise with a brisk walk enjoying spring in bloom. Make time to connect, even by text, with friends and loved ones that lift your spirits. Fuel your body and soul with the Stress Institute's recommended 12 super foods to reduce stress and re-energize.

April 7, 2009
7 Ways to Worry Less
STOP the Worry Habit Today

As women we can worry ourselves sick over everything from our bank account balance, to our kids picking up some strange disease or worse yet, strange friends. The reality is more than 90 percent of our worries never happen. It’s when our concerns become constant worry that they can lead to anxiety, depression and incredible stress in our lives. Are you one of those worriers who run through hundreds of “what if” scenarios? If so, take note. You can learn to let go of what worries you.

April is National Stress Awareness Month, and according the Dr. Kathleen Hall, internationally recognized lifestyle expert, and founder/ CEO of The Stress Institute and Mindful Living Network , “We cause a great deal of our own stress by worrying about those things we can’t control,” says Hall. “Awareness is the single most important cure to stopping this self-destructive habit of worrying and reducing stress in our lives.”

Dr. Hall suggests 7 Awareness Tips to diminish worry and stress in your life.

1. Discover Your Joy. Find three things you love and commit to doing them. Play online games at Pogo.com. Learn to meditate. Go for a run at your favorite park, plan a picnic, see a funny movie, or volunteer at a pet shelter. Filling your life with things you love helps increase happiness, reducing stress and worry.
2. Write Down Worries. Look at the worst and best case scenarios to any problem so you can face the reality of your situation and deal with it. Or put your worries away in a worry box. Discipline your mind that you will not think about it again. Once a day, open the box and begin to make choices.
3. See Your Solutions. You’ll see the possible choices or solutions to resolve your problem when you create a plan. Realize you have the ability to turn obstacles into opportunities for success. At home or at work you can take steps to overcoming a crisis.
4. Bare Your Burdens. Your spouse and your friends need to be aware of what’s going on in your life. Agree to unload a worry when it lasts 24 hours by phone or email. Sharing worry helps diffuse it and creates healing hormones in the body that begin to calm and heal you.
5. Listen Clearly. What you are thinking and saying? If it’s negative, stop yourself, and repeat a positive affirmation, such as “I am strong” or “all is well.” Repeat this simple phrase over as you slowly breathe in and out. Studies show stress reduction practices help you worry less.
6. Be Aware of Blessings. When you begin to worry, stop and smile and be aware of the blessings in your life, a friend, a pet, a job or your health. Studies tell us daily gratitude exercises resulted in higher levels of alertness, enthusiasm, determination, optimism and energy.
7. Detect Danger & Substitute Serenity. Be aware when worry begins to take over your thoughts and learn your worry triggers.  Instead of letting worry run rampant, chose to surround yourself with the sun, the ocean or whatever is pleasing to you through guided imagery. Practice Pilates, Yoga, tai chi, or chi gong to center yourself and clear your mind of worries. Studies show serenity practices produce a more positive perspective on life.

March 9, 2009
Bring Yourself Back To Life With a Spring Cleaning from the Inside, Out

Winter has a way of zapping the life right out of us. Perhaps you're depressed from battling a cold or flu, angry over winter weight gain, or living in fear of losing your job or home? It's spring, and time to get rid of the stress that zaps energy and life out of your personal space - your body, mind and soul. Emotional poisons cause stress and wreak havoc in your life.

Wave bye bye to winter blues, and welcome the rebirth of yourself with a renewing spring cleaning and an awakening of your senses. "It's time to clean house, from the inside, out and purge the emotional poisons that keep us from living and flourishing," says Dr. Kathleen Hall, internationally recognized stress and work/life balance expert. "Stop just going through the motions, wake up to the world around you, and soak in all you feel, see, hear, taste, touch and smell to renew your energy for life."

• Experience Life. Sign up for a community walk or fun run and lift your spirits; picnic at your favorite park or lake and take in the beauty of your surroundings; or enjoy laughing and playing games online games at Pogo.com. Research tells us the feelings we get from experiencing life make us happier and helps us find joy.
• See Hope.Pick a color, any color and paint just one wall in your apartment or room to create energy, passion and joy. Try purple for spirit and hope, or yellow for happiness. For a quick splash of life, buy a new hand towels for every bath in your home. Behavioral science shows color positively affects our blood pressure, stress, energy level.
• Smell Well. Find healing in your favorite aromatherapy soap, lotion, or room freshener. Lavender, chamomile and vanilla help you relax, peppermint and orange provide mental clarity. Jasmine lifts your mood to instill as sense of optimism.
• Feel Happy. Keep a shawl, in your favorite color, in a drawer nearby and occasionally wrap yourself in it - try 3 times a day. Like a self imposed hug, you'll feel healed and settled or the renewed energy of self love. You may even experience the physical and emotional well-being of a simple hug including reduced stress and increased happiness.
• Taste Tea Health. Start drinking. Good and good for you, the healing properties of Black, Green and Ginger tea increase mental alertness and while lowering blood pressure, preventing cancer and osteoporosis, reducing risk for stroke, and promoting a healthy heart and body.
• Hear Soul. Download your favorite tunes to your iPod and find five minutes in the morning and in the afternoon to listen, dance, or sing to de-stress. Listening to your favorite music releases the calming chemical serotonin into your body. Singing releases physical tension and oxygenates the blood, and liberates suppressed emotions. Whether you listen, sing or move to music - you'll benefit from its healing qualities.