Easy Stress Cures

In this episode you discover ten simple, often overlooked ways to enjoy better health, less stress, and more emotional wellbeing.
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Resource citation:

"Beyond the usual suspects for healthy resolutions". "Harvard Health Publishing". Link: https://www.health.harvard.edu/blog/beyond-the-usual-suspects-for-healthy-resolutions-202401243010
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Host:

Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
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Technical information:

Recording and initial edits with Twisted Wave. Additional edits with Soften, Amadeus Pro, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Rode Procaster.
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Keywords:

optimum_health, physical_wellbeing, emotional_wellbeing, stress_relief,
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In this episode you'll discover 7 tiny habits that when consistently applied build happiness and emotional wellbeing.

Resources:

"7 Tiny Habits That Positive People Use to Cultivate Happiness Every Day". Article from Inc.com. Link: https://www.inc.com/peter-economy/7-tiny-habits-that-positive-people-use-to-cultivate-happiness-every-day/91230140

Suggested Daily Affirmations:

"I choose joy this day."
"I choose to notice moments of joy as I go through my day."
"My mood is affected by what I focus on. Knowing that, I choose to focus on what is positive, what is good, what is beautiful."
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Host:

Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com.
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Technical information:

Recording and initial edits with Twisted Wave and Smooth. Additional edits with Amadeus Pro, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Plugins include RX 11 De-click and Techvision De-esser. Microphone: Rode Procaster.
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Keywords:

joy, joyful, emotional_wellbeing, happy,
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In this episode you discover a quick and easy goal-setting method for eliminating the usual stress associated with goal achievement. When you set goals this way, your sense of self-worth and enhanced sense of success grows day-by-day.

Note: this episode is shared in two podcasts, "Easy Stress Cures" and "Quick and Easy Stress Relief".
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Host:

Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com.
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Technical information:

Recording and initial edits with Twisted Wave. Additional edits with Amadeus Pro and Hush (note: Levelator was not used). Final edits and rendering with Hindenburg Pro. Microphone: SE Dynacaster DCM8.
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Key words:

stress, achieve, achievement, calm, relax,

In this episode you discover how to use simple, effective affirmations to reduce anxiety and stress.
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Suggested affirmations:

"I release worry and embrance the peace within me."
"I know I can handle whatever comes my way."
"I am not my anxiety."
"I choose to be calm in the face of uncertainity."
"This feeling, this emotion, this situation is temporary. I will get through it. This too shall pass."
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Resources:

"Self-Affirmation Improves Problem-Solving under Stress". PubMed. National Library of Schience. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3641050/

"Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation". PubMed. National Library of Science. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC4814782/

"Neural mechanisms of self-affirmation’s stress buffering effects". Oxford Academic. Link: https://academic.oup.com/scan/article/15/10/1086/5815969

"The Science Of Affirmations: The Brain’s Response To Positive Thinking". MentalHealth.com. Link: https://www.mentalhealth.com/tools/science-of-affirmations

"Benefits of Self-Affirmation". Carnegie Mellon University. Link: https://www.cmu.edu/homepage/health/2013/summer/benefits-of-self-affirmation.shtml
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Host:

Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
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Technical information:

Recorded with Hindenburg Pro. Edits with Twisted Wave, Amadeus Pro, Hush, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Earthworks Ethos.
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Key words:

stress, anxiety, meditation, calm, relaxation, stress response, relaxation response, 

Discover a simple, effective 1-minute stress relief method you can use throughout the day to refresh and renew your emotional and physical balance.
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Host:

Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
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Technical information:

Recorded with Hindenburg Pro. Edits with Twisted Wave, Audacity, Levelator, and Hush. Final edits and rendering done with Hindenburg Pro. Microphone: Audio-Technica ATR2100X
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Key words:

stress, breathe, breath_work, stress_relief, relax, calm,

In this episode you'll discover how to combine 3 powerful affirmations for rapid relief of anxiety and stress.

You'll also be introduced to the work of Emile Coue', the brilliant French Chemist / pharmacist who developed autosuggestion for healing.

Note: This information is shared in two other podcasts, those being "Postive Word Affirmations" and "Positive Word Power".

The 3 Affirmations:

"In this moment, I am safe."
"This too shall pass."
"Every day in every way, I am calmer and calmer."

Main foundation affirmation from Emile Coue:"Every day in every way I am better and better".
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Host:

Stephen Carter, founder of Stress Solutions, LLC, Stress Solutions, USA, and Stress Relief Radio.
Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com
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Technical information:

Original recording done with WavePad. Edits with Twisted Wave, Hush, and Auphonic. Final edits and rendering with Hindenburg Pro. Microphone: SE Dynacaster DCM8. New intro recorded with Hindenburg Pro. Processed with Twisted Wave, De-esser in Audacity, Levelator, Hush, and final rendering done with Hindenburg Pro. Microphone for both recordings is the SE Dynacaster DCM8.
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Key words:

stress, stress_relief, anxiety, anxiety_relief, Emile Coue, affirmations, emotional_wellbeing,

In this episode you discover the step by step way to apply the "Heaven and Earth Stress Release" technique. This technique helps you let go of stress and anxiety so you will feel calm, relaxed, and restored.

Do this several times throughout your day and anytime you're feeling stressed or anxious.
Note: This episode of "Easy Stress Cures" includes a segment from the new "One Minute to Stress Relief" podcast.

To listen to the new "One Minute to Stress Relief" show, visit https://www.spreaker.com/show/one-minute-to-stress-relief - follow the show where you get your podcasts.

Previous episodes of the "Easy Stress Cures" show are available at https://www.spreaker.com/show/mind-over-stress and at https://StressReliefRadio.com
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Host:

Stephen Carter. Website - https://StressReliefRadio.com - Email: CarterMethod@gmail.com
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Technical information:

Recorded with WavePad. Edits with Twisted Wave, Audacity, Levelator, and Hush. Final edits and rendering with Hindenburg Pro. Microphone: SE DynaCaster DCM8 through the Vocaster One interface.
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Key words:

stress, anxiety, anxiety_relief, calm, relaxed, peaceful,

In this episode you discover science based recommendations for overcoming insomnia and getting a good night's sleep.

Resources cited in this episode include:

Sleep Doctor. Link: https://sleepdoctor.com/sleep-disorders/
"Insomnia Facts and Statistics". Link: https://www.therecoveryvillage.com/mental-health/insomnia/insomnia-statistics/#:~:text=Nearly%2070%20million%20Americans%20have,people%20have%20long%2Dlasting%20insomnia

"Strategies to promote better sleep in these uncertain times". "Harvard Health Publishing. Link: https://www.health.harvard.edu/blog/strategies-to-promote-better-sleep-in-these-uncertain-times-2020032719333#Nighttime%20Tips%20to%20Help%20with%20Sleep

"Sleep tips: 6 steps to better sleep". Mayo Clinic. Link: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

"What Should You Think About to Fall Asleep Faster? - Greater Good Magazine, USC at Berkley". Link: https://greatergood.berkeley.edu/article/item/what_should_you_think_about_to_fall_asleep_faster

"Insomnia expert offers useful tips for troubled sleeping in lockdown". "MedicalXpress.com. Link: https://medicalxpress.com/news/2020-04-insomnia-expert-lockdown.html
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Host:

Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.com.
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Technical information:

Recorded with WavePad. Edits with Twisted Wave, Levelator, Hush, Audacity. Final edits and rendering with Hindenburg Pro. Microphone: Neat King Bee.
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Key words:

insomnia, sleep, stress, anxiety, relaxation,

In this episode you discover 5 simple and effective ways to tame holiday stress, anxiety, and overwhelm so you can enjoy the festive season.
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Host:

Stephen Carter. Website - https://StressReliefRadio.com - Email: CarterMethod@gmail.com
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Technical information:

Recorded with WavePad. Edits with Twisted Wave, Hush, Resound, and Levelator. Final edits and rendering with Hindenburg Pro. Microphone - Neat King Bee
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Key words:

Thanksgiving, Christmas, calm, relax, relaxation response, happy, happiness, holiday joy, holiday season,

This episode is about maintaining your psychological / emotional wellbeing during the constant images and reports of war, destruction, and loss of life in the Middle.
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Resources mentioned in this episode:

"As atrocities in Gaza and Israel unfold, psychiatrists give advice on coping". "MedicalXpress". Link: https://medicalxpress.com/news/2023-10-atrocities-gaza-israel-unfold-psychiatrists.html

"Greater Good Resources for Peace and Conflict". "Greater Good Magizine". Link:
https://greatergood.berkeley.edu/article/item/greater_good_resources_for_peace_and_conflict

Listen to the "Healthly and Happy Senior Living podcast. Listen and follow where you get your podcasts or visit
https://www.spreaker.com/show/safe-living-today
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Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
Listen to previous episodes at: https://www.spreaker.com/show/safe-living-today
---

Technical information:

Recorded and initial edits with Twisted Wave. Other applications used for edits include Audacity and Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Neat King Bee.
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Key words:

Isreal, Gaza, Hamas,

Can you easily tame that persistent internal critic? Yes you can.

In this epiosde you'll discover a simple, effective, easily done way to change the way you experience that inner critical voice. This will allow you to let go of never ending critical mind chatter giving you emotional freedom and wellbeing.
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Host:

Stephen Carter. Website: https://StressReliefRadio.com - Email - CarterMethod@gmail.com.
Listen to previous episodes at https://www.spreaker.com/show/mind-over-stress
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Technical information:

Recorded with WavePad. Edits with Twisted Wave, Levelator, Hush, and Hindenburg Pro. Rendering with Hindenburg Pro. Microphone: SE DynaCaster DCM8.

Key words:

stress, de-stress, self-talk, calm, relax, relaxation, emotional balance, emotional wellbeing,

In this episode you discover what research is telling us about the effects of doom scrolling negative news and giving constant attention to caustic social media. You'll also learn how to apply research proven ways to enjoy the positive benefits that can be yours by limited and mindful use of social media sites.

You'll also hear a well respected YouTube influencer named Bandrew Scott share his personal story of being ensnared in the swirl of negative news doom scrolling and chronic social media use, the effects that behavior had on his wellbeing and relationships, and how he ultimately recognized the debilitating effects he was experiencing. He'll share how he changed his behavior to a more healthy way of living in the real and online worlds.
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Time Stamps:

00:00 - Episode topic;
02:35 - Show and host info;
03:18 - Why is there so much anxiety? Doom scrolling and social media;
10:18 - Bandrew Scott's story;
15:36 - How to navigate news and social media in a healthy way;
23:20 - 3 host recommended simple actions;
25:45 - Special thanks to Bandrew Scott and where to find his show content;
26:27 - Follow / subscribe to "Easy Stress Cures" so you never miss an episode;
26:43 - Listen to past episodes and contact host at www.StressReliefRadio.com.

Resources shared in this episode:

Website for the "Bandrew Says" podcast: https://bandrewsays.com. Note: Bandrew's commentary included in this "Easy Stress Cures" episode comes from Bandrew's "Bandrew Says" podcast episode BSP - 356.

Website for Bandrew's "Geeks Rising" resource: https://www.geeksrising.com.

Bandrew's "Podcastage" YouTube channel: https://www.youtube.com/@Podcastage.

Articles | Posts:

"How to deal with news anxiety"; Headspace website: https://www.headspace.com/stress/news-anxiety.

"Is Watching the News Making Your Anxiety Worse? Tips for Staying Informed and Managing Anxiety', by Jacqueline Bullis, PhD. Link: https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/watching-news-making-your-anxiety-worse-tips.

"The relationship between anxiety disorders and the extensive use of mobile phones"; "Medical Express Online". Link: https://medicalxpress.com/news/2023-08-relationship-anxiety-disorders-extensive-mobile.html.

"Following news about Russo-Ukrainian war may be associated with depressive symptoms, says international study"; "Medical Express Online": Link: https://medicalxpress.com/news/2023-08-news-russo-ukrainian-war-depressive-symptoms.html.

"How Using Social Media Affects Teenagers"; Child Mind Institute"; Link: https://childmind.org/article/how-using-social-media-affects-teenagers/.
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Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
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You've heard the saying, "Dance your stress away!" But can you really do that?
We answer that question and you'll discover how to do exactly that in this episode.
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Resources:

Article cited in this episode:
"Dance Away Distress: Rekindling Health and Happiness"; From Neuroscience News.com, July 1, 2023. Link: https://neurosciencenews.com/dance-health-happiness-23561/
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Host:

Stephen Carter, website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
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Technical information:

Recorded and initial edits with Audacity. Reverb and noise reduction with Hush, 75% setting. Leveled with Levelator. Final edits and rendering with Hindenburg Pro. Microphone: Neat King Bee.
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Key words:

stress, dance, stress relief, happy, happiness, mindful, mindfulness, flow, music,
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During this episode you discover how to apply the power of self-validation for emotional wellbeing. You'll learn a step by step process along with seven effective affirmations to use anytime to enhance self-approval and self-validation.

To receive a transcript of this episode, email CarterMethod@gmail.com and enter the words "Transcript for Self-Validation Episode" in the subject line. You can leave the body blank.
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Host:

Stephen Carter; Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
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Technical information:

Recorded with Audio Hijack. Edits with Twisted Wave. Noise and reverb reduction with Hush. Final edits and rendering with Hindenburg Pro. Microphone: SE DynaCaster DCM8.
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Key words:

stress, stress relief, happiness, affirmations, self-talk, self-approval, self-validation,

American writer and humorist Kurt Vonnegut, Jr. once told us:

“Enjoy the little things in life because one day you`ll look back and realize they were the big things.”

In this episode we choose special "little things" from the University of Southern California at Berkeley's Greater Good Science Center's June "Happiness Calendar" of simple, easily done daily happiness creating activities.

Download the Happiness Calendar at:https://greatergood.berkeley.edu/images/uploads/GGSC_Happiness_Calendar_June_2023.pdf
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Host:

Stephen Carter. Website: https://www.StressReliefRadio.com.
Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Twisted Wave. Edits with Hindenburg Pro to include Waves DeReverb filter. Microphone SE DynaCaster DCM8.
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Key words:

Stress, relax, relaxation, happy, happiness, emotional wellbeing, joy, peace, Kurt Vonnegut,
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In this episode you discover the power of combining cyclic breathing with a body based guided meditation to release anxiety, anger, and other disempowering stressful emotions and create a calm mind and body.
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Timestamps:

00:00 - Episode topic;
00:38 - Show and host information;
01:52 - What do we need to calm the mind?
05:11 - Learn more about cyclic breathing;
06:10 - Why cyclic breathing is important;
07:22 - Guided meditation for stress related disempowering emotions;
24:09 - How to follw the show, listen to other episodes, or contact host.
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Resources:

"Study shows cyclic breathing technique more effective in reducing stress than mindfulness meditation". Article link: https://medicalxpress.com/news/2023-01-cyclic-technique-effective-stress-mindfulness.html

"Breathing Techniques to Reduce Stress and Anxiety | Dr. Andrew Huberman on the Physiological Sigh". YouTube video:
https://www.youtube.com/watch?v=kSZKIupBUuc

"5 Minute Guided Cyclic Sighing - Andrew Huberman". YouTube video: https://www.youtube.com/watch?v=ZEl3FAaSrX4
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Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com
---

Technical information:

Recorded with Hindenburg Pro 2. Edits with Twisted Wave. Noice and reverb reduction with Hush. Leveled with Levelator. Final edits and rendering with Hindenburg Pro 2. Microphone: SE DynaCaster DCM8.
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Key words:

Andrew Huberman, stress, anxiety, relax, relaxation, fight or flight, calm, emotional wellbeing, positive emotions,

Happiness is not about money, status, or fame. In this episode you'll discover 11 traits of people who are genuinely content with their lives.

Resource article:

"11 traits of people who are genuinely content with their lives". Link: "IdeaPod.com. https://ideapod.com/traits-of-people-who-are-genuinely-content-with-their-lives/.
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Original podcast:

"Healthy and Happy Senior Living" - episode 49.
Link to the "Healthy and Happy Senior Living" show: https://www.spreaker.com/show/safe-living-today

Link to our main website that includes the "Easy Stress Cures" show: https://StressReliefRadio.com.
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Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
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Technical information:

Intro recorded with Hindenburg Pro 2. Initial edits with Twisted Wave. Noise and reverb reduction with Hush. Final edits and rendering with Hindenburg Pro 2. Microphone: SE DynaCaster DCM8. For information on the source podcast, see the "Healthy and Happy Senior Living" Show episodes.
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Key words:

happy, happiness, contentment, joy, joyful, emotional peace, emotional wellbeing,

Discover how the words / sound "Sue-eeeeee" along with a technique called Relaxed Breathing can help you let go of stress and create emotioanl calm and balance.
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How to Get Written Instructions for the "Sue-eee" Method

Create a blank email with the subject line reading "Hog Calling". Email that message to: CarterMethod@gmail.com to receive your free guide.
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Use the Sue-eee Sound to Get a Better Podcast Broadcast & Voiceover Voice

Part of the technique shared in this episode was inspired by Peter Stewart's "Sue-eeeeee" episode #844 of his "Get a Better Podcast Broadcast & Voiceover Voice" podcast. Find his podcast wherever you get your podcasts.

Episode Focused on Using the Vagus Nerve for Stress Relief

How Humming Can Relieve Anxiety and Stress
Listen at: https://www.spreaker.com/episode/52122188
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Host:

Stephen Carter
Website: https://www.StressReliefRadio.com.
Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Hindenburg Pro. Edits with Twisted Wave. Leveled with Levelator. Noice and reverb reduction with the application Hush. Microphone: SE DynaCaster.
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Key words:

relaxation, calm, calming, emotional balance, stress, stress release,

In this episdode you discover and learn to use the Happiness Calendar created by the Greater Good Science Center for the University of California at Berkeley.
You and I will explore selected April recommendations from the calendar. You'll also learn how to create and use your own Happiness Calendar to create greater well-being.
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Resource:

Download your own copy of the April "Greater Good Happiness Calendar. Link: https://greatergood.berkeley.edu/article/item/your_happiness_calendar_for_april_2023?fbclid=IwAR0iwTTAqpmhkYZU_v0QYhExeZCLzwbhhLsciQRrQ7wSL4YL30t1y8v-EfA
---

Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Twisted Wave. Edits with Audancity. Noise reduction with the "Hush" application. Edits and rendering with Hindenburg Pro 2. Microphone: Neat King Bee.
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Key words:

happiness, well-being, joy, stress, stress relief, calm, relax, relaxation,

In this episode you discover how to apply the Letting Go technique developed by David Hawkins, MD, a renoun psychiatrist, author, and spiritual leader. This technique can help you let go of disempowering emotions such as stress, anxiety, worry, grief, and more.

Timestamps for chapter topics below.

Important Note:

No self-help technique including the one we’re using in this episode is a substitute for professional care by a licensing therapist, psychologist, or medical doctor if such care and treatment is needed. No technique or information I share in this episode or in any of my audio, video, or written work is intended to diagnose, prevent, or treat any psychological, medical, physical, or emotional condition. If you believe you need professional care, please consult an appropriate licensed medical provider.

Also, if you choose to listen to the remainder of this episode or you choose to apply any of the information I share in this episode, you agree to assume full, complete, and sole responsibility for your own psychological, emotional, medical, and / or physical wellbeing.

The step-by-step procedure for applying the Letting Go technique as shared in this episode is:

1. Identify the emotion or feeling that you want to release. This could be anger, sadness, fear, or any other negative emotion. If you can’t give it a definite name, use “That feeling” or “That sensation”.

2. Notice where you feel the emotion in your body. Really tune into the physicality of what you’re feeling and where it is located in your body.

3. Fully experience the emotion without resistance. This means allowing yourself to feel the emotion without trying to suppress it, express it, or distract yourself from it. Simply notice the sensation or sensations. The felt sense may rise, lessen, move to another location, or dissipate. Simply observe and allow the emotion to process.

4. Acknowledge that the emotion is simply a passing sensation. It does not define you as a person. It simply is what it is - a felt sense in your body. Voice an affirmation such as “This too shall pass” and continue being present and noticing without judgement or expectations.

5. As you’re observing without judgement or expectations, you can say in mind or out loud as a matter of fact way, "I choose to release this emotion and I choose to do so now”. An alternative affirmation could be, “I choose let go of this feeling now”.

6. Repeat the process as necessary until you feel a sense of peace and emotional release.
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Book by Dr. David Hawkins with the complete method:

"Letting Go: The Pathway of Surrender":

Amazon link; https://www.amazon.com/Letting-Go-David-R-Hawkins-ebook/dp/B00EY818TQ/ref=sr_1_1?crid=1B5R7HZMMLM3&keywords=letting+go+david+r+hawkins&qid=1679333687&sprefix=letting+go%2Caps%2C130&sr=8-1

Barnes and Noble link:https://www.barnesandnoble.com/w/letting-go-david-hawkins-md-ph-d/1118031238?ean=9781401945015
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Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Hindenburg Pro 2 - beta. Edits with Twisted Wave. Final edits and rendering with Hindenburg Pro 2 - beta. Microphone: EV RE320
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Keywords:

In this episode you discover:

- The difference between joy and happiness.
- How joy enhances your emotional and physical wellbeing.
- 3 Easy ways to consistently experince more joy in your life!
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Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with and initial edits with Adobe Podcast Beta. Additional edits with Twisted Wave. Final edits and rendering with Hindenburg Pro. Microphone - EV RE320.
---

Key words:

happiness, joy, joyful, happy, emotional balance, stress, stress relief, calm, calming, relax, relaxation response,
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In this episode you discover why you worry, the positive benefits that may arise from a limited amount of worry, and the problem effects that can result from chronic worry.

You also discover 3 proven ways to reduce or stop worry along with a fourth bonus tip about what time management truly is and how you can change your mindset about time management by recognizing that truth.
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Podcast episodes to experience mindful awareness:

"Mindfulness Meditation Versus Breath Meditation - Which is Best?": https://www.spreaker.com/episode/52495981

"Experience 3 Powerful Benefits of Breath Meditation": https://www.spreaker.com/episode/52197446

"How Humming Can Relieve Anxiety and Stress": https://www.spreaker.com/episode/52122188

"Lose Your Mind and Come to Your Senses": https://www.spreaker.com/episode/49656886
---

Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Amadeus Pro. Edits with Twisted Wave. Leveled with Levelator. Final edits and rendering with Hindenburg Pro. Microphone: EV RE320 with WS.
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Key wrods:

stress, worry, worrying, fear, anxiety, stress relief, calm, happy, happiness, relaxation response, Herbert Benson,

In this episode you discover 27 easy to apply activities to enhance happiness and emotional wellbeing.
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Source for the 27 suggestions:

"How to Be Happy: 27 Habits to Add to Your Routine": Link: https://www.healthline.com/health/how-to-be-happy
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Host:

Stephen Carter; Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Recommended podcast: "Healthy and Happy Senior Living". Link: https://www.spreaker.com/show/safe-living-today

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Technical information:

Intro recorded with Hindenburg Pro. Remaining episode content recorded with OCENAUDIO. Final edits and rendering with Hindenburg Pro. Microphone: EV RE320.
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Key words:

wellbeing, happiness, emotional wellbeing, better life,

In this episdoe you discover guidance from the investor Warren Buffett for navigating the 3 most important life and success decisons.
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Primary source:

Marcel Schwantes, Inc.com; "Warren Buffett Says 3 Major Decisions in Life
Will Be The Difference Between Success and Failure". Link: https://www.inc.com/marcel-schwantes/warren-buffett-says-3-major-decisions-in-life-will-be-difference-between-success-failure.html.
---

Host: Stephen Carter, Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded in Reaper. Dialog edits with Twisted Wave. Leveled with Levelator. Final edits and rendering with Hindenburg Pro. Microphone: XM8500.
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Key words:

charactor, success, Warren Buffett, stress, wisdom, stress relief, happiness,

In this episode you discover important study findings from Stanford University that compared three breathing techniques to mindfulness meditation to identify which method is the most effective for stress relief.

You also are guided through the winning breathing method and learn exactly why it is so effective.
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Time stamps:

00:00 - Episode topic;
00:25 - Show and host info;
01:25 - Ways to lower stress;
03:23 - Study findings about breath meditation versus mindfulness meditation;
07:01 - Study findings;
07:51 - How to do Cyclic Sighing breathing;
13:48 - Follow / subscribe to the podcast - How to contact your host.
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Research summary:

"Study shows cyclic breathing technique more effective in reducing stress than mindfulness meditation". Published in "Medical Express" online, January 16, 2023.

Link: https://medicalxpress.com/news/2023-01-cyclic-technique-effective-stress-mindfulness.html?
---

Host:

Stephen Carter, founder of Stress Solutions, LLC and Stress Solutions USA. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with and final edits with Hindenburg Pro. Content edits with Twisted Wave. Microphone: Shure SM58.
---

Key words:

stress, meditation, breath work, cyclic sighing, cyclic sighing breathing, relaxation, relaxation response, calm,

In this episode, you'll discover 5 powerful suggestions for self-care. You'll also be introduced to Life Themes, a more effective way to guide your day-to-day life than goals.
Here are the 5 suggestions and Life Themes information:

Suggestion 1:
Make self-care a priority and schedule it into your daily routine. This could be as simple as setting aside a few minutes each day to do something that nourishes your mind, body, and spirit.

Suggestion 2:
Practice self-compassion and be kind to yourself. It's okay to make mistakes and it's important to be gentle with yourself when things don't go as planned.

Suggestion 3:
Set Life Themes: Rather than identifying goals for the coming year, choose Life Themes. Once you identify say, the three most important themes, the goals will almost automatically emerge.

Examples of Life Themes could be,

* Create more loving relationships with important people in my life.
* Eat with my optimum health in mind.
* Declutter my living space and simplify my life.
* Set boundaries with others and learn to say no to commitments that drain your energy or conflict with your values.
* Engage in regular physical exercise and movement to improve health and emotional wellbeing.

Suggestion 4:
Do more of what nourishes my mind, body, and spirit;

Suggestion 5:
Do activities you’ve always thought about doing, but haven’t yet done such as singing, dancing, or learning a new skill for the sheer joy of doing it.
---

Host:

Stephen Carter, website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Audio Hijack. Edits with Audacity. Final edits and renderign with Hindenburg Pro. Microphone: BF.
---

Key words:

Stress, stress relief, self-care, self-compassion, goals, happiness,
---

During this episode you can discover and experience 3 powerful benefits of breath meditation, including:

- Reduced stress and anxiety;
- Improved focus and concentration; and,
- Increased feelings of calm and relaxation.

You also learn a step by step simple, effective, and easy to apply breath meditation method you can apply right away.
---

Written resource describing the breath meditation method shared in this episode:

"How To Experience 3 Important Benefits of Breath Meditation";

Link: https://stressmastery.blogspot.com/2022/12/how-to-experience-3-important-benefits.html
---

Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com
---

Technical information:

Recording and final editing / rendering done with Hindenburg Pro. Content edits done with Twisted Wave.

Microphone: EV RE320.
---

Key words:
meditation, stress, stress relief, breath work, relaxation, calm, calming

In this episode you:

- What the vagus nerve is and why it's so important for wellbing;
- How to easiy activate the vagus nerve by the simple act of humming;
- How to properly hum to ensure you expeince the benefits
- How to discover other stress relieving podcasts and videos for wellbeing;
- How to get more information about the vagus nerve and it's vital role for emotional wellbeing.
---

Resources:

"Vagus Nerve" - Cleveland Clinic. Link: https://my.clevelandclinic.org/health/body/22279-vagus-nerve.

KAT NICHOLLS, "8 ways to stimulate your vagus nerve and ease anxiety"; Link: https://happiful.com/8-ways-to-stimulate-your-vagus-nerve-and-ease-anxiety/.
---

Host information:

Stephen Carter, Founder of Stress Solutions, LLC and Stress Solutions, USA. Website: https://www.StressReliefRadio.com.
Email: CarterMethod@gmail.com.
---

Technical information:

Recorded and final edits and rendering with Hindenburg Pro. Other edits with Twisted Wave.

Microphone: EV RE320.
---

Key Words:

vagus nerve, stress, relax, relaxation, meditation, anxiety, calm, emotional wellbeing,

In this episode you and I explore the power of trusting your own inner compass and why doing so leads to a happier more successful life.

Resource mentioned in this episode:

Deepak Chopra, "The Book of Secrets:
Unlocking the Hidden Dimensions of Your Life"
---

Host:

Stephen Carter. Email: CarterMethod@gmail.com | Website: https://StressReliefRadio.com
---

Technical information:

Recorded and edits with Audacity. Final edits and rendering with Hindenburg Pro. Microphone: GLS Audio ES-58-S.

In this episode you discover a special form of concentration that leads you easily into a mindful stress releasing state.

What role can concentration play in opening the door to mindfulness? Must great effort be used when you concentrate on a given object, situation, person, or anything else? Can concentration be activated by voicing a simple decision to do so?

You and I will explore the role a special form of concentration can play in opening the door to mindfulness and emotional peace.

Note: This episode content is being shared in the "Mindful Way Living" and "Easy Stress Cures" podcasts. The information in this audio is relevant to listeners of both shows.
---

Timestamps:

00:00 - Episode topic;
00:43 - Show and host info;
01:21 - Episode available in Mindful Way Living & Easy Stress Cures podcasts;
01:37 - Concentration and mindfulness;
02:11 - Key questions and experiential experiences;
04:32 - Gentle concentration experience;
08:39 - How to receive a transcript;
09:11 - Subscribe or follow; how to contact host.
---

How to receive a transcript:

To receive a transcript of this episode, create a blank email with the subject line reading "Concentration Transcript". Send that email to CarterMethod@gmail.com and I'll send a transcript by return email.
---

Host:

Stephen Carter. Founder of Stress Solutions, LLC and now Stress Solutions USA. Details about my background and other podcasts are available at https://www.StressReliefRadio.com.

Email host at CarterMethod@gmail.com.
---

Technical information:

Recorded and edited with Hindenburg Pro. Microphone: EV RE320.
---

Keywords:

mindfulness, mindful, meditation, mindful awareness, stress, calm, relaxation, relaxed, emotional peace,

You and I talk about an authoritive article published on the www.PsychCentral website entitled, "8 Natural Ways to Fall Asleep Faster Tonight".

We explore these research supported recommendation as you discover how to apply each method easily.

Resource links:

Link to the article discussed in this episode: "8 Natural Ways to Fall Asleep Faster Tonight": https://psychcentral.com/lib/how-to-fall-asleep-faster?

"Easy Stress Cures" epsidoe: "Combine Body Scans and Breath to Neutralize Physical Effects of Stress". Link: https://www.spreaker.com/episode/51202904

"Easy Stress Cures" podcast episode: "How to Enjoy a Mindful Way Good Night’s Sleep". Link: https://www.spreaker.com/episode/46278178
---

Host:

Stephen Carter. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recording and edits with Hindenburg Pro. Microphone: EV RE320
---

Keywords:

sleep, relax, relaxation, sleep and health, insomnia,

Can you change disempowering emotions and moods to positives by asking one simple question? According to research, the answer is "Yes".

In this episode you discover that one simple question and how to ask a second powerful question to create enhanced positive emotions and moods.
---

Resource article:

Dr. Christian Waugh, "Asking One Simple Question Can Entirely Change How You Feel". "Psyche.

Link: https://psyche.co/ideas/asking-one-simple-question-can-entirely-change-how-you-feel?fbclid=IwAR2NhGlBGAOyoPdTDzKro1ou6-UEY00aOLfMaJ85uszfQ5BHsaGYSbJI0aY
---

Host:

Stephen Carter. Founder Stress Solutions LLC and Stress Solutions USA. Website: www.StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Audacity. Edits with Twisted Wave with file repair in Amadeus Pro. Final edits and rendering with Hindenburg Pro.

Microphone: Shure SM58
---

Keywords:

mood, emotions, stress, happiness, positive feelings, psychological affect,

What would happen if in a moment of clarity you simply focused on each step as you walk? Rather than allow the mind to wander from one disempowering thought to another, you give the mind an opportunity to settle and calm.

In this episode you and I explore exactly how you can apply walking meditation throughout the day to experience enhanced emotional wellbeing.
---

Host:

Stephen Carter, founder of Stress Solutions, LLC. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded and edited with Audacity. Microphone: Neat King Bee.
---

Keywords: meditation, stress, emotional wellbeing, happiness, calm,
---

How can you give the gift of happiness to an old friend you haven't spoken with for years and to yourself?

Reach out and connect with that person.

You discover how to do that easily in this episode.

I share how this important realization came to me personally when I learned an old friend is dealing with a serious disease.
---

Host:

Stephen Carter. Email: CarterMethod@gmail.com | Website: https://www.StressReliefRadio.com.
---

Technical information:

Recorded and first edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: ST
---

Keywords:

stress, joy, friends, family, happy, emotional connection,

The Mayo Clinic was asked about the benefits of yoga for a working mom who is also a cancer survivor.

You and I explore Mayo Clinic's important answer, not only for that working mom cancer survivor, but for virtually everyone who wants to reduce stress, improve flexibility, and improve physical balance.
---

Source mentioned in the episode:

"Q and A: What's the benefit of yoga?": "Medical Express" web publication, September 22, 2022.

Link: https://medicalxpress.com/news/2022-09-benefit-yoga.html?fbclid=IwAR0ozUuTz72YQ8eyyBmlDOgJWqPYIZIMPzUusD1Qr5jDM-w2MkN9O9IQd_8
---

Host:

Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded and first edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: BY + BV
---

Key words:

yoga, relaxation, relaxation response, emotional wellbeing, cancer survivor, hatha yoga, meditation,
---

In additional to psychological and emotional effects, stress can affect the physical body and brain in ways that can lead to major medical and mental health issues.

In this episode, you learn what specific physical effects stress can lead to. You also learn to apply two simple, easily done effective techniques that can be done within one to three minutes to mitigate stress. Those techniques can be combined together or used individually.

Those two techniques are: Body Scan and Diaphragmatic Breathing.
---

Resource article mentioned in this episode: "Stress effects on the body: Body systems and symptoms":

Link: https://www.medicalnewstoday.com/articles/stress-effects-on-the-body?fbclid=IwAR17HRfQ2rGBZGU6nK8V1smfPh1JeZjDGgurWcmBAARh2gSaAN2BN55otWI#stress-effects
---

Host:

Stephen Carter. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded and initial edits with Twisted Wave. Final edits and rendering with Hindenburg Pro.

Microphone: Shure SM58.
---

Keywords:

relax, relaxation, stress response, relaxation response, emotional wellbeing,

You'll learn how to easily apply what Dr. Kaitlin Harkess Ph.D. calls in a "Phychology Today" article, 'The Most Cost-Effective Mental Health Practice".

You'll discover why Diaphragmatic Breathing is theraputic and you'll learn how to do Diaphragmatic Breathing properly to experience the full benefits this practice offers.
---

Timestamps:

00:00 - Episode topic;
00:53 - Host and show info;
01:25 - Why recognizing and letting go of the stress response matters;
02:10 - Why is breath work the most cost effective mental health practice?;
04:24 - What is Diaphragmatic Breathing?;
05:25 - How to do Diaphragmatic Breathing properly;
10:11 - Subscribe / follow the "Easy Stress Cures show to never miss an episode;
10:28 - How to contact host.
---

Here is the article discusssed in the episode:

"The Most Cost-Effective Mental Health Practice -
The evolutionary context of a therapeutic breathing practice". Link:

https://www.psychologytoday.com/us/blog/embodied-wellbeing/202208/the-most-cost-effective-mental-health-practice?fbclid=IwAR1aPgBvzaJ16QQLp_7PH-3QmM60KWfikai9ii_WCskakngSnt2aMcGqwn8
---

Host:

Stephen Carter, host for Stress Relief Radio. Website: https://StressReliefRadio.com; Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: EV RE320.
---

Keywords:

Stress, relaxation, stress response, relaxation response, mental health, emotional wellbeing, mental wellbeing, vagus nerve, diaphragmatic breathing, breath work,

Discover how spending just a few minutes in thought can lower stress, increase creativity, and promote emotional wellbeing.
---

Reference source:

"Put down devices, let your mind wander, study suggests": https://medicalxpress.com/news/2022-07-devices-mind.html?fbclid=IwAR3Iutlnd6X53iurOpUiFn5CRgjjvNac9aKDAg6Xj6IckoKT56lXLhFvom8
---

Host:

Stephen Carter; website: https://www.StressReliefRadio.com | Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Hindenburg Pro. Edits with Audacity. Final edits and rendering with Hindenburg Pro.

Microphone Donner PO8
---

Key words:

stress, thought, thinking, calm, relaxation, creativity, emotional balance, emotional wellbeing,

Discover how to create calm and emotional peace and balance easily with the Calming Sensory Building Blocks method.
---

Calming Sensory Building Blocks Procedure:

- Sit comfortably in a chair in an upright position with your non-dominant hand supported on the chair's armrest or in your lap. Allow your dominant hand to hang down toward the floor. If you feel any tension, shake the arm gently to release any obvious physical tension.

- Turn attention to your body and assess your beginning stress level using the 0 - 10 Subjective Units of Distress.

- Close your eyes look into your eyelids. You'll notice random arrangements of white, gray, and dark colors and shapes. As you allow your eyes to relax beneath your eyelids, you may experience a sense of going deeper into an ever changing pattern of light and dark. Simply notice whatever is there without judgement.

- After about 30 seconds, bring awareness to your dominant arm and hand dangling toward the floor. Isolate and bring attention to your index finger and notice any sensations. Cycle through the middle, ring, tiny fingers and thumb.

- After allowing your awareness to cycle through your fingertips, return attention to your eyes and notice whatever patterns are there for about 10 to 15 seconds.

- Next, bring attention to the sounds around you. Notice whatever sounds are present. As you continue to listen, you may notice faint sounds you didn't originally detect. Stay present and simply notice.

- After about 30 seconds, bring attention again to your eyes and notice the shifting patterns as you give attention to the visual sensory signals you notice with your eyes closed.

- When you're ready, return to normal awareness as you gently open your eyes and look around the area where you are sitting.

- Finally, give a yawn, sigh, and stretch and a final gentle deep in and our breath. As you exhale, say gently, "Peace".

- Assess your endings Subjective Units of Distress level on the zero to 10 scale.

- Repeat anytime to create a sense of emotional calm and wellbeing.

Resources:

Brainwave information sources:

"Introduction to Quantitative EEG and Neurofeedback": https://www.sciencedirect.com/book/9780123745347/introduction-to-quantitative-eeg-and-neurofeedback

https://www.researchgate.net/post/What-are-the-differences-in-EEG-brain-rhythms-when-eye-is-closed-and-when-eye-is-opened

"EEG differences between eyes-closed and eyes-open resting conditions": https://pubmed.ncbi.nlm.nih.gov/17911042/

Wikipedia: https://de.wikipedia.org/wiki/Berger-Effekt
---

Host:

Stephen Carter. Email: CarterMethod@gmail.com | Website: https://www.StressReliefRadio.com
---

Technical information:

Recorded and first edits with Twisted Wave. Noise reduction with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: EV RE320
---

Key words:

stress, stress response, relaxation response, relax, relaxation, calm, emotioal balance, meditation, emotional wellbeing,

Listen and discover how to create and ask insightful Power Questions to identify disempowering beliefs that block you from consistently experiencing the self-compassion you deserve to feel.

You also discover how to apply simple, effective Releasing Affirmations to clear those disempowering beliefs from your neurology and energy system. You then learn to create effective Positive Affirmations that allow you to experience the consistent self-compassion and happiness you deserve.
---

Host:

Stephen Carter, founder of Stress Solutions LLC and host of a variety of podcasts that help you move from stress to success in every area of life.

Website: https://www.StressReliefRadio.com | Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Audacity with edits done using Twisted Wave. Leveled with Auphonic.

Microphone: EV RE320.

In this episode you discover an easy breathing and affirmation practice to help let go of anxiety anytime, to include anxiety resulting from the Texas school shooting.

Important note: If you need professional help for anxiety or any other psychological / emotional reaction or condition, please seek that help immediately from an appropriate licensed professional practitioner.

Key suggestions for releasing anxiety:

- Reduce your television and other news time to an absolute minimum.

- Stay off social media as you avoid "doomscolling" - being caught up in sensational and inflammatory videos, images, and text postings.

- When you notice a sense of anxiety or stress beginning, move your physical body to another location.

- Once you're in the new location, turn attention to your breathing. Connect to the physical sensation of your in and out breathing. Slowly breath in and out as you attend to the physical sensations of breathing.

- After connecting to the rhythm of your breathing, with each exhalation, say - out loud if at all possible - "As I breathe, I am calm and relaxed".

- Repeat the breathing and affirmation pattern until you regain better emotional balance and a calmer state of mind and body. You can then return to whatever activities you choose to engage in.
---

Host:

Stephen Carter, founder of Stress Solutions, LLC and podcast host.

Website: https://www.StressReliefRadio.com.

Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Twisted Wave. Edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: Donner PO 8.
-------

Keywords:

Uvalde, Texas, Uvalde Texas, school shooting, active shooter, Robb Elementary School, Salvador Ramos,

In this episode you discover how to avoid ruining your reputation with toxic social media posts and why it's so important to do so.

As a case study example, you'll hear the story of a well known and respected podcaster of many years who with a few Tweets created an industry storm that will likely affect this gentleman for years to come.
----

Host: Stephen Carter. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Amadeus Pro. Edits done with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: BY
---

reputation, podcasts, podcasting, Twitter, Facebook, emotional pain, stress, cancel cultural,

In this episode you'll discover how to apply a simple, effective technique called "Lose Your Mind and Come to Your Senses".
---

Important Notice: The audio and written content in this episode is shared for informational purposes only. Nothing in this description or in the audio is intended to prevent, diagnose, or treat any medical, psychological, emotional, or physical condition. If you choose to read anything in the description or listen to the audio in this episode, you agree to take full, complete, and sole responsibility for your own wellbeing.
---

How to Do the "Lose Your Mind" technique:

- Sit up in good posture, hands in lap or on resting on chair arms, keep your head erect, close your eyes and bring attention to your breathing.

- Attend to the in and out of your breathing for about 30 seconds and then scan your body slowly from the top of your head to your feet and notice any areas of tension.

- Release any tension you notice and again do a head to feet scan.
When you don't detect any tension,

- Open your eyes and look around your physical location. You'll be engaging your sense of sight. Allow your attention to fall on one physical object. Really look at that object as if seeing it for the first time and then out loud say what the object is. For example: a book, a pen, a computer, etc. Repeat this same process four more times.

- Next, you'll engage your sense of touch. Look around your environment and select one object. Physically touch that object and feel it in hand. Move your fingers and thumb on the object and really attend to the felt sense of the object. Repeat this action three more times.

- Next, you'll engage your sense of hearing. Close your eyes and listen to the sounds in your environment. If you're in a room, you'll notice there is a faint sound in the room. In audio recording, we call that room tone. Isolate one sound and simply notice it for about 10 to 15 seconds. Repeat two more times.

- Next, you'll engage your sense of small. Bring attention to your sense of smell, your olfactory sense. Isolate one aroma and bring attention to that aromatic experience for about 10 seconds. Repeat one additional time.

- Next, you'll engage your sense of taste, your gustatory sense.
Bring attention to your tongue and notice there is likely already a faint sense of taste present. It may be the residue of something your drank, something your ate earlier, or something you can't quite identify, but you know it's there. Stay with that sense of taste for about 10 to 15 seconds.

- Next, if your eyes are closed open your eyes and take a final look around your environment. Stretch, yawn, and sigh. Notice how calm and relaxed your feel. Notice your mind is quiet. It's now time to return to whatever activity you choose to pursue with a sense of relaxation and wellbeing.
---

What is Gestalt Therapy?

From Wikipedia: "Gestalt therapy is a form of psychotherapy which emphasizes personal responsibility and focuses on the individual's experience in the present moment, the therapist–client relationship, the environmental and social contexts of a person's life, and the self-regulating adjustments people make as a result of their overall situation. It was developed by Fritz Perls, Laura Perls and Paul Goodman in the 1940s and 1950s, and was first described in the 1951 book Gestalt Therapy."
---

Host:

Stephen Carter, founder of Stress Solutions, LLC and host for this and other podcasts focused on stress relief. Details about Steve and this and other podcasts are available at www.StressReliefRadio.com. Email Steve at CarterMethod@gmail.com.
---

How to receive the "Lose Your Mind and Come to Your Senses Guide".

In this short episode you discover the quote by American Naturalist John Burroughs,

"I go to nature to be soothed and healed, and to have my senses put in order."

You also discover how you can benefit from the Japanese practice of "Forest Bathing" to relax and restore mind and body.
---

Host: Stephen Carter. Email: CarterMethod@gmail.com.

Listen to previous episodes and other stress relief podcasts at https://www.StressReliefRadio.com.
---

Technical information:

Recorded with Audio Hijack. Initial edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: Zoom ZDM-1
---

Mother Nature, Forest Bathing, relax, relaxation, stress, stress relief, calm, calming, emotional wellbeing

In this episode Steve walks you through step by step so you can experience the easy, effective, and relaxing Floor to Ceiling Eye Roll technique for instant relaxation and stress relief.

Get Your Free Guide: To receive your copy of the 1-page "Floor To Ceiling Eye Roll Technique" free guide, create a blank email with the subject line reading "Floor to Ceiling Eye Roll", email it to CarterMethod@gmail.com, and I'll send you that 1-page guide by return email.
---

Host: Stephen Carter, Stress Solution Methods. Website: https://www.StressReliefRadio.com. Email: CarterMethod@gmail.com.
---

Technical information:

Recorded with Audio Hijack. Edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: ST
---

Key words:

stress, stress relief, calm, calming, relaxation, relax, emotional wellbeing, emotional peace,

Discover how you can improve your physical and emotional wellbeing in just a few minutes a day.

We'll look at scientific studies to identify the the amount of time per week it takes to enjoy the physical and emotional health benefits available by simply putting one foot in front of the other.

What are those benefits? A high probability of a healthier heart, better emotional wellbeing, and a longer life.

Information source:

"Walking your way to better health? Remember the acronym FIT": American Heart Association as summarized in this April 6, 2022 summary article in "Medical Express":

https://medicalxpress.com/news/2022-04-health-acronym.html
---

Host:

Stephen Carter; Email: CarterMethod@gmail.com; Website: https://www.StressReliefRadio.com
---

Technical information:

Recorded and first edits with Twisted Wave. Additional edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: Samson Q2U.
---

Key words:

American Heart Association, heart health, walking, aerobic walking, aerobic exercise, live longer,

In this episode we talk about the new study, "Spirituality in Patients With Heart Failure" published in the Journal "JACC Heart Failure" that looks at the power of spirituality to help heart and all patients and their caregivers.

You also receive suggestions for how you can put the study findings in motion for your life regardless of whether you're experiencing a serious medical condition.
---

Timestamps:

00:00 - Episode topic;
00:18 - Host, show info, and overview of facts;
01:04 - Study findings about spirituality and heart patients;
02:29 - What is spirituality in a medical context;
04:38 - How to apply these findings in your life?;
05:19 - Study citations in the show notes;
05:26 - How to comment, contact host, subscribe / follow / listen to other episodes.
---

Sources:

"Spirituality can improve quality of life for heart failure patients", published in the March 28, 2022 online edition of "Medical Express": https://medicalxpress.com/news/2022-03-spirituality-quality-life-heart-failure.html

Actual study citation: Rachel S. Tobin et al, Spirituality in Patients With Heart Failure, JACC: Heart Failure (2022). DOI: 10.1016/j.jchf.2022.01.014
---

Host:

Stephen Carter. Email: CarterMethod@gmail.com. Website: https://www.StressReliefRadion.com.
---

Technical information:

Recorded and initial edits on Twisted Wave. Additional edits in Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: Saramonic SR-HM7
---

Key words:

heart condition, heart disease, heart attack, cancer, spirituality, caregiver, caregiving, spiritual,

In this episode you learn about scientific research based techniques to reduce anxiety that can lead to "choking" during key moments when playing sports, speaking in public, or doing other activities you would normally perform well.
Timestamps:

00:00 - Episode topic;
00:54 - Show and host info;
01:17 - Instructive article: "A remedy against choking under pressure";
09:11 - Read study & how to contact host; how to subscribe / follow show
---

Article referenced in this episode:

"A remedy against choking under pressure": link: https://medicalxpress.com/news/2022-03-remedy-pressure.html?
---

Host: Stephen Carter. Website: https://www.StressReliefRadio.com.
Email: CarterMethod@gmail.com.
---

Technical information:

Recorded and first edits with Twisted Wave. Additional edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone Samson Q2U.
---

Key words:

stress, anxiety, sports, sports performance, stress relief, personal performance, fear of speaking, public speaking fear,

In this episode you discover and can experience the simple, effective, easily done 5-step Lightness Meditation method that can create a calm mind and body in less than one minute.

You’ll also meet Chris Curran, a success audio engineer, podcaster, and meditation teacher who went from being homeless to creating a successful business and life through the insights he discovered through meditation.
—

Timestamps:

00:00 - Episode focus;
00:23 - Show and host info;
01:28 - Interview with meditation teacher Chris Curran;
02:25 - How to listen to my conversation with Chris Curran;
03:21 - Get your copy of the free Lightness Meditation guide;
04:01 - Your agreement if you choose to try the Lightness Meditation method;
04:39 - 5 steps for the Lightness Meditation method;
08:39 - Free guide and insights;
09:13 - How to join Chris Curran online and meditate with him;
10:01 - Chris' website: www.PauseYourLife.org.
---

5-Step Lightness Meditation Method:

- Sit comfortably upright and close your eyes. Avoid laying down or resting your head against the back of your chair to ensure you don’t fall asleep.

- Begin with the idea there is a divine light or essence present in your heart and then simply let go.

- Avoid trying to picture the light; simply assume that divine light or essence is in your heart.

- If thoughts arise, allow them to float by without judgement and return attention to the sense there is divine light or essence in your heart.

- Choose the amount of time you would like to spend in meditation. While 30-minutes to 60-minutes of is ideal, any amount of time you dedicate to this practice is beneficial.
—-

Resources Mentioned During This Episode:

Listen to the interview with Meditation Teacher Chris Curran:
https://www.spreaker.com/episode/48837118;

Chris Curran’s Pause Your Life website: https://www.PauseYourLife.org.

You can join Chris online in meditation sessions on Thursday evenings and Sunday mornings. Details on his website at https://PauseYourLife.org.

Get Your Free Guide: Get your free guide describing the 5-step Lightness Meditation method along with key insights from the conversation with Chris Curran. Here’s how to get your free guide:

- Create a blank email with the subject line reading: “Meditation guide”;

- Address it to: CarterMethod@gmail.com, and send it off;

- You’ll receive your free guide by return email.
—-

Contact Host and Listen to Previous Episodes:

Host: Stephen Carter; Email CarterMethod@gmail.com;

Listen to previous episodes: https://www.StressReliefRadio.com/podcasts.

Technical Information:

Recording and first edits with Twisted Wave. Additional edits with Audancity and Amadeus Pro. Final edits and rendering with Hindenburg Pro.

Microphone: BY
—

Key Words:

meditation, spiritual, calm, relaxation, Lightness Meditation, Chris Curran, emotional wellbeing,

In this episode you discover how the pandemic has resulted in significant increases in reported heart related physical conditions as a result of chronic stress. You also discover what you can do to help lower your risk and enhance emotional wellbeing.

Article cited in the episode:

Ran D. Anbar M.D.; “How Mental Stress Can Affect Physical Health
Pandemic - associated emotional and behavioral changes have impacted health”. Published on the “Psychology Today” website, February 7, 2022. Link: https://www.psychologytoday.com/us/blog/understanding-hypnosis/202202/how-mental-stress-can-affect-physical-health?fbclid=IwAR3U1kkw49V96cA8VAXKI8gIVgVBTt18jWQ5A1TrRSEQZXujDPngbiFoDMo
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Host: Stephen Carter; Email: CarterMethod@gmail.com. Website: https://www.StressReliefRadio.com.
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Technical information:

Recorded and first edits with Twisted Wave. Leveled with Levelator. Additional edits with Audacity. Final edits and rendering with Hindenburg Pro.

Microphone: GLS Audio ES-58-S
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Key words:

stress, heart, heart health, emotions, pandemic, wellbeing, emotional wellbeing, stress relief, stress reduction, stress management,

In this episode you discover how to apply important findings from an Ohio State University study showing your beliefs about any given stress relief method affects the method’s effectiveness.

You’ll learn a simple way to identify what emotional regulation skills you’re good at and what to do with those skills for best results.
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Host:

Stephen Carter. Email: CarterMethod@gmail.com; Website: https://www.EFT-MD.com.
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Study summary:

“The best way to fix a sad mood: Whatever you think works best”; Link: https://medicalxpress.com/news/2022-01-sad-mood.html?fbclid=IwAR03U_coVJq1V_QE5jmvwpxrktfSf4MG5DZ-iXDmC-EGDaTJuRPgtxPNTQc
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Technical information:

Recorded and first edits done with Twisted Wave. Additional edits with Audacity. Final edits and rendering done with Hindenburg Pro.

Microphone: Shure SM58
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Key words:

meditation, mantra meditation, mindfulness, mindful meditation, sad, disempowering feelings, emotional distress, stress,

In this episode you can learn and experience an easy, effective 4-step method to release disempowering beliefs, feelings, thoughts, and emotions to gain emotional balance and calm, called the Emotional Release Method.
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Timestamps:

00:00 - Episode topic;
00:21 - Show and host info;
00:46 - Experience the Emotional Release Method;
01:07 - Listener agreement if you continue to listen and experience the Method;
01:42 - How to receive the written 1-page Emotional Release Method guide;
02:40 - Step-1 of the 4-step method;
04:20 - Step-2 of the Emotional Release Method;
06:00 - Step-3 of the Emotional Release Method;
09:25 - Step-4 of the Emotional Release Method;
10:19 - Summary of 4-steps Emotional Release Method;
11:38 - It's important to practice emotional self-regulation;
12:02 - How to let host know your experience;
12:49 - How to subscribe / follow this podcast.
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How to Receive the 1-Page Guide to apply the Emotional Release Method:

You can receive a 1-page guide that describes exactly how to apply the Emotional Release Method by creating an email with the subject line reading, “Emotional Release Method”. You can leave the email body blank and send the email to CarterMethod@gmail.com.
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Host: Stephen Carter, Website: https://www.EFT-MD.com; Email: CarterMethod@gmail.com.
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Technical information:

Recorded and first edits done with Twisted Wave. Additional edits with Audacity. Leveled with Levelator. Final edits and rendering with Hindenburg Pro.

Microphone: Samson Q2U.
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Key words:

stress, calm, relaxation, relax, self-care, self-regulation, anxiety, disempowering emotion, emotions,

A newly published Yale University study shows biological clocks speed up under stress. The good news is the biological clocks slow down when we engage in self-care, self-regulation activities.

In this episode, you discover what activities you can use to slow your biological clock and help maintain emotional and physical wellbeing.
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Timestamps:

00:00 - Episode topic;
00:26 - Show and host info;
00:49 - New research from Yale University on stress and our biological clocks;
05:13 - How to find emotional regulation techniques that are easy to apply;
05:33 - How to subscribe / follow podcast to never miss an episode.
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Host: Stephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com. Email: CarterMethod@gmail.com.
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Study summary citation: “Stress makes life’s clock tick faster but chilling out slows it down”. Link: https://medicalxpress.com/news/2021-12-stress-life-clock-faster-chilling.html?fbclid=IwAR0UzfvK0hp2sKjsncGB6tFwpLXuGYcE1QONyIbK_1nHZ53nmv0b6ytQh4M.
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Technical info:

Recorded and first edits with Twisted Wave. Additional edits with Audacity. Final edits and rendering done with Hindenburg Pro.

Microphone: EP RE320.
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Key words:

Yale, stress, stress response, relaxation, relaxation response, emotional wellbeing, biological clock,

In this episode you learn a simple, effective method to calm anxiety and release stress. The technique is called the Frontal Occipital Hold and it also is called the Calming Head Hold.

You can apply the Frontal Occipital Hold while seated, standing, or laying down.

Step 1: Place one hand, palm open, on your forehead. You can use either the right or left hand. Your touch should be moderately firm, but gentle. There’s no need to exert physical pressure beyond what’s needed to keep the hand in place.

Step 2: Place the other hand on the back of your head. Again, use the amount of pressure needed to keep the hand in place.

Step 3: Hold both hands in place for 2 - 3 minutes . Breathe slowly and deeply, but gently. Simply maintain awareness of the felt sense of your hands and your breathe.

If you notice either arm getting fatigued, you drop your hands and shake your arms. You can also reverse hands anytime you like.

As you maintain the Frontal Occipital Hold, you’ll likely notice a progressive calming of mind and body over the 2 to 3 minutes. You can of course maintain the position for longer periods if you choose to that.

Once you regain a calmer state of mind, you’ll be better able to apply rational thinking to assess your situation and then determine what action - if any - is in order.
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Timestamps:

00:00 - Episode info;
00:23 - Show and host info;
01:12 - Frontal Occipital Hold to calm anxiety and stress;
01:27 - Why this works;
03:51 - How to apply the 3-step Frontal Occipital Hold technique;
05:45 - How to contact Steve for questions or comments.
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Host:

Stephen Carter, CEO, Stress Solutions, LLC. Website: https://www.EFT-MD.com. Email: CarterMethod@gmail.com.
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Technical info:

Recording and first edits done using Audacity. Additional edits and rendering done with Hindenburg Professional.

Microphone: Zoom ZDM-1.
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Key words:

Frontal Occipital Hold, calming head hold, stress, anxiety, disempowering emotions, relax, relaxation, emotional well being, emotional balance, fight or flight, rational thinking,

Discover and apply new research about the power of mindfulness to mitigate the experience of feeling cold.
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In a recent study, researchers investigated if listening to a mindful paragraph being read could improve a person’s motor performance and cold tolerance in a low-temperature environment.

The participants were exposed to cold by submerging their hand in 2°C, or about 36 degrees Fahrenheit, cold water while listening to a mindfulness passage read aloud. The control group was not given the reading.

After the training, researchers put each person from each group to the test to see how well they could withstand cold exposure.

In the motor task tests, both groups fared similarly. However, members of the mindfulness group were able to tolerate cold exposure for considerably longer than the other participants.

How can you and I put these findings to use?

First, you’re not likely to read a mindful based paragraph before going out into cold weather. But what you can do is use a simple affirmation such as,

“I choose to maintain Present Moment Awareness during the period I’m out and about in this cold weather.”

This simple affirmation sets your intention to maintain Mindful Present Moment Awareness. And, in do so, you’re not likely to notice the cold or, if you do, you won’t engage in negative self-talk complaining about the cold. That type of self-talk is a story.

When there’s no story about how uncomfortable the cold feels, you’ll proceed with whatever you need to do in greater comfort.

More information about the study: Kaitlin Mugford et al, The effects of mindfulness and repeated cold exposure on cold tolerance and motor skill performance, International Journal of Human Factors and Ergonomics (2021). DOI: 10.1504/IJHFE.2021.119051
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Host:

Stephen Carter, CEO, Stress Solutions, LLC. Email: CarterMethod@gmail.com. Websites: https://www.MindfulWayLiving.com and https://www.EFT-MD.com.
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Technical information:

Recorded and first edits with Twisted Wave. Additional edits with Audacity. Final edits and rendering done with Hindenburg Journalist Pro.

Microphone: EV RE320.
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Keywords:

mindful, mindfulness, present moment, present moment awareness, frigid, cold, comfortable, cold weather,

In this episode, you discover how to create, use, and benefit from 1-word positive intention affirmations for personal wellbeing and better relationships.
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Timestamps:

00:00 Episode topic;
00:23 - Host and show info;
00:45 - Introducing 1-word affirmations;
03:08 - You can experience a 1-word intention affirmation; - example;
04:20 - 1-word intention affirmations for relationships;
05:34 - How to share your experience / contact host;
05:56 - How to subscribe / follow this podcast.
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Host

Stephen Carter, CEO, Stress Solutions, LLC.
Website: https://www.EFT-MD.com; email: CarterMethod@gmail.com.
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Technical information:

Recorded and edited using Hindenburg Pro.

Microphone: Sampson Q2U'
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Keywords:

affirmation, affirmations, relationships, better living, happy, happiness, calm, relax, relaxation

In this episode we discover a key action we must do to become great according to Mark Twain. He tells us:

Keep away from people who try belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”
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Timestamps:

00:00 - Episode intro and topic;
00:49 - Timeless wisdom episodes;
01:29 - Mark Twain's wisdom about being great;
02:21 - How to contact host.
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Host:

Stephen Carter, CEO, Stress Solutions, LLC. https://www.EFT-MD.com. Email: CarterMethod@gmail.com.
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Technical information:

Recorded with Amadeus Pro. Edits done with Audacity. Final edits and rendering done with Hindenburg Journalist Pro.

Microphone: BY with BV; Broadcaster 1 modified settings.
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Key words:

Mark Twain, achieve, achievement, success, succeed,

What happens when you treat thoughts as simply experiences?

In this episode meditation trainer and stress releasing guide Stephen Carter, CEO, Stress Solutions, LLC, leads you through a simple, easy to do experience of breath awareness leading to thought observation and mind-body calming.

Timestamps:

00:00 - Episode topic;
00:22 - Show and host info;
00:48 - What if we look at thoughts as experiences?;
02:01 - Discover the experience of presence;
06:35 - How to contact host.
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Host:

Stephen Carter, CEO Stress Solutions, LLC. Website: https://www.EFT-MD.com; Email: CarterMethod@gmail.com.

Technical information:

Recorded with Amadeus Pro. Initial edits with Audacity, leveled with Levelator, with final edits and rendering using Hindenburg Journalist Pro.

Microphone: BY
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Keywords:

mindfulness, relaxation response, present moment, presence, present moment awareness, breath, breath meditation, meditation, thoughts,

In this episode you discover the 3 kinds of positive self-talk and when to use each of those patterns.

Timestamps below:

The 3 patterns are:

Ability Self-Talk;
Effort Self-Talk; and,
Expectation Self-Talk.

Discover the differences and why one of these three would typically NOT be used in most task oriented activities or situations.

Timestamps:

00:00 - Episode intro and topic;
00:23 - Show and host info;
01:12 - Purpose of show;
01:40 - What is self-talk & why it matters?;
02:32 - 3 kinds of positive self-talk;
03:21 - Which positive self-talk pattern should you use?;
06:39 - Article in show notes;
06:55 - How to contact host with questions or comments;
07:09 - Follow / subscribe where you get your podcasts.
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Article referenced in episode:

“How to Challenge Negative Self-Talk”;

Article link: https://psychcentral.com/lib/challenging-negative-self-talk?
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Host:

Stephen Carter, CEO Stress Solutions, LLC - https://www.EFT-MD.com.

Contact email: CarterMethod@gmail.com.
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Technical information:

Recording and first edits done with Twisted Wave. Additional edits using Audacity. Leveled with Levelator. Final edits and rendering done with Hindenburg Journalist Pro.

Microphone: BY
—

Key words:

self-talk, negative self-talk, positive self-talk, success, achieve, achievement, wellbeing, emotional wellbeing, subconscious, mind,