my dad doing his thing

STRESS AND STRESS MANAGEMENT
LECTURE DELIVERED FOR MEN FELLOWSHIP BREAKFAST MEETING JUNE 2010
The primitive cave man who suddenly see a lion looking for its meal in front of him – would suddenly exhibit a fight-or-flight reaction in which he would fight the lion or run into safety. The cave man who failed to react quickly would become a meal in the mouth of the hungry lion.
In this age – a typical normal person who is trying to cross the highway as he/she steps into the road – suddenly hears the sound of a vehicle horn – jumps back, starts to breathe fast, heart pounding, visibly shaken, perspiring profusely. He/she has just had a fight-or-flight response.
The common factor is the stress – which is certain threat to safety by the sudden appearance of a lion or the vehicle to which the person must adjust/respond instantly otherwise – survival is lost. Jumping back of the road is the fight – or flight response.
In other words fight-or-flight response is inbuilt in the human being for survival from threats. So it is essential. This response which is essential to our survival is action resulting from a complex physiological/chemical reaction involving the cerebral cortex, hypothalamus, limbic system, thyroid adrenal glands.
We know that in today’s society the fight-or-flight response has become a threat itself – a threat to our health. The threat to safety – in the form of sudden appearance of a vehicle is the stressor while the stress reactivity is the response exhibited in form of fight-or-flight. The fight or flight response was necessary, and its rapidity was vital for survival.

Then What causes Stress?
The answer is partly stressor and partly stress reactivity.
Stress reactivity includes increased muscle tension, increased heart rate, elevated blood pressure, increased autonomic nervous system activity – dry mouth, increased perspiration, raised serum glucose, increased HC(secretion in the stomach and increased urination).
STRESS MANAGEMENT GOAL
We should get it clear that the goal of Stress Management is not to eliminate all stress. Life would certainly be dull without joyful stressors to which we have to adjust and a distressor needing response.
Furthermore, stress is often a motivator for peak performance. For example, when one is experiencing stress about an upcoming test, you will be more likely to study more intensely than if you are not concerned.
It is important therefore to know that not all stress are unwanted. We need some level of stimulation i.e. stress to write an examination, pass an interview such is called eustress otherwise we will go into exam hall “flat”. Yet, when this situation overwhelms us, we can’t perform, we are destabilized, we may become confused – we may not even be able to quote our exam number correctly – such a reaction is negative to performance – it is called “distress”.
Manifestations of Stress
- Sweating - Shaking
- Urinary urgency & frequency - diarrhea
- Nervous - watery palm
- Headache - migraine
- Restless - neck pain
- Palpitation - fast breathing
- Cold hands - irrational talk
- Irrational behavior - hot temper
- Dizziness - agitation
- Hostile - mental breakdown
- Lack of concentration - not able to cope with spouse
- Decrease performance in office/job - hypertension
- Peptic ulcer - indigestion
- Aggression, displaced aggression -irritable etc.
In real life setting, stress begins with a life situation (event) that knocks you (gently or abruptly) out of balance. You are shoved into disequilibrium and need to “right” yourself. Your step or action taken to “right” yourself – reactions – to bring you back to balance can be appropriate and so life goes on or inappropriate with consequent ill-health in various forms. Nobody is immune to stress, we only learn to cope in various ways depending on our personality, spirituality, personal exposure and other factors.
Yoruba adage says “Even if you don’t have anything to pursue, what of those things pursuing you which must never overtake you”. So everybody will agree with me that nobody can escape stress.
The real life causes of stress – challenges or attack or stressors are:
Life events vis: (1) Death
-Loss of spouse
- Loss of child in the family
- Loss of parents
- Loss of sponsor = “Kiku ma pa alanu mi”
- Loss of other close relations or friends
(2) Divorce or separation
(3) Change of Faith/Religion
(4) Loss of job, under employment
(5) Collapse of business/bankruptcy
(6) Difficult spouse/children/parents
(7) Jilted Lover
(8) Unemployment
(9) Traffic chaos
(10) Violence and crime in the neighbourhood
(11) Our life style
(12) Our ambition
(13) Over promotion
(14) Over size family
The list is inexhaustible. It spans the whole realm of human endeavour.
Diseases such as hypertension, diabetes, asthma etc are worsened in the presence of stress. Stress initiates some of those diseases or aggravates them. Even stress has a hand in Malaria. Lay man rightly observe this when they say “I was exposed to too much wahala recently – travelled home or elsewhere – therefore I have malaria.”
In the present day Nigeria, the citizenry is stressed to a breaking point. Or else how do you see or react to recent events local and national vis Rumour of bank collapse that eventually surfaced in “the untouchable” being booted out – depositors who could have lost their life saving in the banks if they were closed down! It was a close share!
OR – ATM problem – where people clone your account number and you just discovered some faceless person have withdrawn your hard earned money from your account in Port Harcourt or elsewhere where you have never been! You want to invest in Stock exchange people hijack your dividend, open an account elsewhere in your name to match that on the cheque and so withdraw later.
OR Keep your money under your pillow – boys come calling “Open and cooperate OR – All the Boko Haram, all the Niger Delta militants. Organised kidnapping and other crime and violence in the neigbourhood! Etc
The list is endless and if anybody did not agree with me at the start, I am sure you now agree you are affected! It is a silent killer – Stress is a silent killer – killing its victim slowly! Now that we have idea of what stress is, what do we do?
STRESS MANAGEMENT
Here is a unique disease that does not resolve on medication but rather on counseling and other measure.
1. HUMOR
Bill Cosby (American Comedian said “If you can laugh, then you can survive any situation” when asked how he was coping with the murder of his son.
With escalating stressful situation in Nigeria, God has created a new way of coping for us. Many comedians are now arriving at the scene to serve the increasing number of stressed Nigerians. It used to be Baba Sala, Aluwe, Papa Ajasco or just a hand full of them that cannot go round in the contemporary Nigeria.
2. RECREATION
Games and hobby make us relax from the chronic tense muscles of the neck and head and back pain associated with stress. I do not need to describe the followership or fans of the English Premier League is also the Serie A of Italian and Spain. Far away as they are that have good effect on our youth who are stressed to a breaking point.

3. SPIRITUALITY
Here in the Fellowship Camp just as we have in our various weekly meetings we share a lot of our problems and challenges. The Bible Study, the Sermon, the Sunday School topics thrashed in details etc often expose our “ignorance” in that we just discover we are not alone in our “struggle”.
Spirituality helps us to overcome or cope with stress. Problem shared is problem half solved or other ways.
4. DELEGATING
Pastor who has IHD on ECG and fainted briefly. He also has a lot of night vigil to conduct. He is straining his heart, collapse due to physical exhaustion. He was placed on medications, counselled he can continue his pastoral job but should take advice of Moses In-Law – you alone cannot do this job – therefore delegate some duties/work to suitable members/elders etc.
5. EXERCISES
Walking a determined distance on regular basis. Playing games and other meditations are important part of it.
6. APPROPRIATELY RELATING WITH SPOUSE AND FAMILY
If everybody frustrates me outside e.g. in the office, traffic or any other place getting home is always a welcome relief. God teaches us companionship when he made it clear that it is not good for the man to be alone “so he found him a wife. Two heads are better than one.
7. MUSIC
Music is one of the important way of relaxing from tension – even mourning is modified if appropriate music is played.
8. TAKING A STROLL
Rather than break, take a stroll when “the heat” is getting too much. People do it with good effect.
9. HOLIDAY
Most of the time we visit countryside say back in Kwara State or our other home state we are refreshed. All work and no play makes Jack a dull boy.
10. CONFIDANT FOR DISCUSSION
This is important. The confidant can be your fellowship member/Leader, Pastor or close friend.
11. DEVELOP “ATTITUDE OF GRATITUDE”
Both to God and fellowmen. Have you said “thank you” to anybody today? When I come down from “danfo” whether they listen or not, it’s my habit to say “thank you”. Even if I face the conductor, the gratitude is actually to God. So have you said “thank you” today.
If I were asked to choose the best way to manage stress – I would probably choose COMMUNICATING WITH OTHER PEOPLE AND OBTAINING SOCIAL AND SPIRITUAL SUPPORT FROM THEM.
THANKS FOR LISTENING.
ELDER (DR) B.A. ALABI

1000 steps to walk free from stress

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It’s a fact, America is becoming obese at an alarming rate and the rest of the world is following close behind. We are eating more (and more of the wrong stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a brisk 30-minute walk a day can begin to turn that around.

You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and many of us are falling far short of even that.

Studies show the average person takes about 3000 to 5000 steps a day, and some even much less. Let’s face it, we just do not get the exercise our ancestors did a hundred or so years ago and we tend to eat more refined foods. For some of us, most of steps we take are from the easy chair in front of the TV to the fridge so we can fill up on snacks. For others, like me, we sit at a computer all day as part of our jobs.

Many fitness experts recommend we walk 10,000 steps a day to maintain our weight and overall good health. 10,000 steps are approximately 5 miles, give or take depending on the length of your stride. You will need to purchase and wear a pedometer to count how many steps you take each day. Follow the directions that usually come with the pedometer. Do this for a week or two and you will get a good average step count. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you in the right ballpark.

As a general rule, a person will burn about 100 calories walking a mile, depending on age, size, and fitness level. The heavier you are, the more calories you will burn.

Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator. For me, I take brisk 2-mile walks around the neighborhood twice a day everyday (aerobic walking). Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for exercise (like aerobic walking).

Go to your favorite search engine and type in “10,000 steps” to learn more about this life saving, life changing program. The information is abundant.

autoresponders

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An interested visitor who has been strolling through your site has finally come to just what she is looking for and is about to make a purchase. It’s a sunny afternoon, and her computer suddenly goes off.
In the blink of an eye, your visitor exits your site, and your sale is dust - unless you have had the foresight to utilize an autoresponder that has captured her email address. If you have installed an autoresponder, you can then follow-up with her, and in all probability, make the sale when the poor woman has finished putting her computer in order.
Autoresponders are remarkable, versatile programs that do so much more than just automatically answer your email. Here are a few ideas that will help you to creatively and productively use your autoresponder to transform the casual visitor into a profitable customer. Use your autoresponder to:http://tinyurl.com/2lkt2g

1. Publish a newsletter. Certain quality autoresponders will manage subscriptions and follow-up with interested prospects. Your newsletter can keep your visitors informed about your services or products, while building your reputation as a credible expert in your particular business.
2. Publish a newsletter only for your affiliates. Inform them of current sales you are running and of promotional material that your affiliates can use themselves to increase their commissions. Include tips, advice, and techniques that your affiliates can use to successfully go out and promote your business.
3. Write reviews. Cover books, software, music, e-books, movies, etc., and put each review in an autoresponder. Review your affiliate programs, using a link to your affiliate’s page in your autoresponder.
4. Distribute your articles. Writing and distributing targeted articles is a powerful tool to build your business credibility, bring traffic to your site, and increase your sales potential. If your articles contain valuable information, many editors will print what is known as a resource box for you. A resource box contains your bio and a brief description of your service or product. It can also contain your autoresponder address. Let’s say you’ve written fifty articles. Put them on separate autoresponder accounts and create a master list that contains the titles of each article, the autoresponder address, and a brief abstract. Then promote your master list. Additionally, include your publishing guidelines so your affiliates can add their articles to your list, increasing the number of writers who are represented in your article list.
5. Create mailing lists. Inform subscribers to your articles when you’ve written new ones that they may want to publish in their own newsletter or website.
6. Automate your sales process. Use an ad to insure repeated exposure of your message, which has been proven to effectively increase sales. In your ad, put your autoresponder address where a visitor will be exposed to numerous marketing materials. This multiplies the chances of converting visitors into customers. For example, if you’re selling a particular product, put testimonials about how spectacular it is on your autoresponder, and add a detailed, enticing description of your product.
7. Distribute advertising. Let’s say you sell advertising on your website or in your newsletter or e-zine. Set your autoresponder to send the information about rates and how to place an ad automatically to all prospects’ email addresses. Then have your autoresponder follow-up. It can also send notification of any special deals you are currently offering.
8. Distribute an email course. Each day, have your autoresponder send out another lesson. Just be sure that each lesson has quality content - not a sales pitch. Your content will do the selling for you, and will do it much more effectively. You can include tips centered on a different topic for each lesson, illustrating how your product will benefit the reader. Include the tangible benefits the visitor will reap by purchasing your product. Make sure to include a paragraph or two at the end of each lesson enticing your prospect to consider making a purchase.
9. Automate a reminder about your service or product after a visitor has completed your course. This will increase the possibility of sales from visitors who have taken your course but are dragging their feet about actually making a purchase. You can also use these reminders to promote new products or services, and the products and services of your affiliate programs.
10. Distribute free reports. This gives your visitor an idea of the type of information you can provide and the quality of your product or service. Make sure these reports are not sales letters or you will more than likely lose a potential customer than gain a sale.
11. Create trivia quizzes on your site and place the answers in an autoresponder. Your visitor will then be motivated to request your autoresponder, and you will have a record of the visitors’ email addresses who took your quiz. Or create a contest and have any visitors that enter send their responses to your autoresponder. Your autoresponder can be set-up to send them a confirmation of their entry.
12. Offer a trial version of your product. Give your prospects a sample of your ebook, course, software, membership, etc. People who are exposed to a little taste often end up wanting the whole pie. You can also capture their email addresses when you offer them a free trial from your website. Set up your autoresponder to give instructions on how to obtain their free trial, and then make sure to follow-up to try and close the sale.
13. Link to hidden pages on your autoresponder. For example, a hidden page could be your affiliate page that contains graphics, promotional articles, and text links that interested affiliates can make use of. Inform visitors that they may have free access to your affiliate page by simply requesting your autoresponder. You will then gather a list of visitors who may be interested in becoming your affiliates.
14. Use an autoresponder on your order page. Post a request form for visitors to be notified of special offers or discounts in the future. This creates a very effective mailing list that contains the names of people who are already your customers.http://tinyurl.com/2lkt2g

15. Put your links page on your autoresponder. It should ideas of your own! interest to your visitors. Make sure to add your own promotional copy at the top or bottom of this page.
Now that you have proof that autoresponders can be used creatively, see if you can come up with some brilliant messages containing up to fifty links that would be of particular interest to your prospects or customers.
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am ready to daze u all tonite......

HOW TO MAKE MONEY WITH YOUR OWN NAME ONLINE. written by mayowa prince of cyber bloggers.
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lling domain names can be quite profitable for webmasters. This is particularly the case if the webmaster sells a domain name that has an existing line of traffic. In these situations domain names can generate thousands of dollars for their webmasters. There have even been domain name names that allowed webmasters to collect millions in profit. With a little bit of basic knowledge, you can emulate such success for yourself. This article will provide that information through an easy to follow step-by-step guide.
First, you will need to find a search engine keyword that is highly searched yet not used much by other websites. You can do this by using a keyword analyzer. The best keyword analyzers are those that you pay for, such as Word Tracker or Keyword Analyzer. The reason why these are preferable over free ones is because they let you know how much competition you are facing with a potential keyword. Free ones only tell you how much the keyword has been searched. If money is a problem, try to get a paid keyword analyzer that is offering a free sample, such as WordTracker. You can upgrade to the paid version once you return profit from the sale of your domain name.
With your keyword chosen, you will need to get a domain name and web hosting. Why do you need web hosting if you’re going to sell just the domain name? It’s because you’re going to need a website to drive traffic to that domain name. Without a website visitors won’t want to return to whatever domain name you selected. This lessens the main element that gives a domain name profitability: traffic.
Anyway, try to get a package that will include both web hosting and a domain name at the same time, since you won’t have to worry about transferring anything later. When you choose your domain name, make sure you include your selected keyword in its phrasing. If you find that your selected keyword is taken as a domain name, try making alterations like saying "a1″, "123″ or "101." For example, say the keyword "Careers" is taken as a domain name. You could say "A1 Careers," "Careers 123″ or "Careers 101." Alternatively, you could try searching for a related keyword that isn’t taken as a domain name. Either way, keep trying until you get a memorable yet keyword-rich domain name that still has a .com extension.
Now, you will need to create a website for your domain name. It doesn’t have to be big… even a one-pager could do the trick, if you don’t mind a website so simple. Write an article related to the keyword you chose and create a simple site using Microsoft Word, (make sure you save the document as an .HTML file). Sign up for Adsense and/or an affiliate program, so you can offer additional resources for your visitors. You will also earn a commission if a sale is made or a clickthrough generated, (depending on the program you joined).
Once your website is uploaded, you need to focus on traffic-building. You can get an initial boost by buying traffic, though make sure the company you buy your traffic from uses expired domain names rather than bots or even incentive traffic, (such as paid emails). But even after this you will need to try to build up inbound links. These are websites that link to you. Post your site on any free site, such as directories, message boards or online classified ads. Also, make sure you submit articles to free article directories. Additionally, try to initiate link exchanges. You can do this by emailing the webmaster or finding link exchange networks such as Link Market.
Keep building up your links until you get a steady stream of traffic. If you get enough traffic, you will get an Alexa rating. If the rating is pleasing, find a domain name appraiser and see how much your domain name can go for. This will give you some idea of how much you can realistically get, but don’t get discouraged if the number seems low. Why? It’s because some people will care more about the traffic your domain name is receiving over the supposed SEO elements of it.
Either way, when you feel you are ready put your domain name up for auction. You may even want to include your original website, though this is optional. When the domain name sells, you will need to transfer it over to the new webmaster’s account… your web hosting company can help you with this.
With your profit you may want to consider doing the venture again with an expired domain name. This will get you a traffic boost without having to go through the actual process of traffic-building, (if you decide you don’t want to do that).
Note:You are 100% free to use this article on your website,blog or forum once you include the resource box below:http://infomart.fastecash.com/affiliates?p_id=75
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PLR and how to make profit of it.

PLR what they are and how to profit from them. There are many individuals who are misinformed when it comes to making money online. Unfortunately, a large number of individuals believe that you have to be trained in a particular field or have special talents. The reality is that skills and training may increase your chances of finding a legitimate money making opportunity; however, they are not required. All you need to do is find an opportunity that requires little or no work and then you could be on your way to making money.http://infomart.fastecash.com/affiliates?p_id=75
An opportunity that requires little or now work; if you are wondering how this is possible you are not alone. Most individuals are taught to beware of these business opportunities because most of them are scams. While you will find scams online, there real business opportunities out there that would not require you to put in long work hours. One of those business opportunities involves selling a product that isn’t even yours. You can do this by acquiring the private label resell rights for a particular product. These products are most commonly e-books, software programs, and content articles.http://infomart.fastecash.com/affiliates?p_id=75
The first step in taking part in this amazing business opportunity is to find a private label product that currently has its resell rights available for sale. This can easily be done a number of different ways. Perhaps, the easiest way is to perform a standard internet search. If you are interested in purchasing the resell rights to an e-book, you will want to perform a standard internet search, using the words private label e-book resell rights. If you are looking to purchase content articles, software programs, or something else, you will need to replace the word e-book with what you are searching for. By performing this internet search, you should be provided with links to websites offering resell rights for sale.
An alternative to performing your own research is to seek recommendations from those that you know. If you know of anyone who has participated in this money making opportunity, you may want to ask them for advice. While product recommendations are good, it is still advised that you closely examine each product offer before making a final decision. If you do not know anyone who has participated in this type of opportunity, you can easily speak to those that you do not know. What is nice about the internet is that it allows you to connect with a wide variety of different people. These people may be able to offer advice or inside tips when it comes to obtaining the resell rights to a particular private label product.http://infomart.fastecash.com/affiliates?p_id=75Once you have found an individual who is offering their product for sale, via private label resell rights, you will need to consider their product. You will want to make sure that it is not only a quality product, but one that you will be able to sell. This is important because you will be buying the right to resell the product. Since you will be investing your own money into this business opportunity, you will need to make sure that you are successful. If you are absolutely sure that you have found a quality product that you can market and sell to the general public, you can go ahead and strike a deal with the product creator.
Although obtaining the resell rights to a product, such as an e-book, software program, or collection of content articles, will not require a large amount of work on your part, it is important to remember that you will have to do some work. To effectively sell the product which you acquired the rights to, you will need to market your product to the general public. Of course, unless otherwise stated in your resell rights agreement, you should be market the product in anyway that you see fit. In other words, this means that you should still be able to make money no matter how much or how little you want to work.http://infomart.fastecash.com/affiliates?p_id=75
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