Archivado en: Uncategorized | 31 May, 2008
Many people do business online via the internet. They bid for projects, trade online and sell digital info products through their web sites. And all this is done automatically by place payment gateways and a reference page upon payment to download ebooks and reports. Still others, find their soul mates by chatting with them through the net and making arrangements for a date. There are countless things you can do with the internet and for most people, it is their lifeblood in doing business online.
Now you can discover songs of all kinds by searching for them based on categories like artists, members, music and groups. You can register for free and start to upload your favorite songs online using www.audiobiblio.com. This music network site aims to unite people of all races from around the world together. You can make friends with others across the ocean. This audio community is a friendly bunch who just loves music. You can discover and listen to other people’s favorite music through the streaming media. And you save money from buying more music CDs or compact discs that cost a lot of money.
Just turn on your computer, browse to www.audiobiblio.com and start listening to streaming audio online. What’s more? You can also contact the different members of more than 600 in their database and make new friends. You can look at their profiles, their gender and location. As mentioned earlier, this is a good site to make friends who have common interests – sharing music. And you can now listen to music online for free. You don’t have to pay exorbitant fees to join unlike other music networks like Yahoo Music and so on. And you can be assured of a good variety of songs uploaded in this web site. Just check out this web site today.
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Archivado en: Uncategorized | 25 May, 2008
My mother used to take me along when she visited an old lady
down a cobbled lane who had a crystal ball on her dining room
table and a pack of playing cards. My mother was superstitious
and really believed a lot of what she was told by the old lady.
She wanted to know what the future held not only for herself
but for me, her only little boy. I was about five or six years
old at the time, and used to gaze at the reflected images upon
the crystal ball of the sunlit window behind me and the lace
curtains, although the old lady would place her hands at either
side of the crystal ball and say that she could see the future
and told of what she saw, I could only see the reflection of
that window with the lace curtains. The old lady was either a
genuine medium or was just guessing what my mother wanted to
hear to keep her coming back for more of the same, and make
herself a small income to supplement her pension.
We all of us are seekers of knowledge to enhance our lives and
most of us would admit we are a little superstitious but may
not believe that anyone could foretell the future. If we really
needed to know the future as regards our business, in particular,
we would look at ‘trends’, and facts and figures on charts and
graphs, so we may be able to predict where our business is
going, we none of us would trust in an old lady with a crystal
ball. If we wanted to be successful in business we would arm
ourselves with sufficient knowledge to make it happen, and where
else to look for knowledge but on the internet where all manner
of business books are online, written by experienced business
people who have ‘been there-done that’.
The internet is the first place people now go to find something
out, whether it be for personal use or for business use, for
there is a mind-boggling explosion of knowledge on the internet,
most of which we are never going to read, simply because we
would need to live to 900 years old to be able to find the time
and that’s supposing no more knowledge gets added in the
meantime. In that 900 years, inevitably, a lot of the information
will go out of date, so we need to live another 900 years to
catch up on the ‘updates’. This could go on forever, for there
would always be more knowledge coming along we need to keep track
of.
Yes, the internet is a wonderful depository of knowledge, the knack
of using it to full advantage is to keep trawling and discovering
new web sites and then having found some we like, for fresh new
content, regular updates, etc., bookmark them in your browser, so
you can find them again.
None of us are going to live to 900 years, so we need to maximize
our time on the internet, for there are approximately three billion
web pages indexed by Google, and more are being added every minute
of every day, even while you have been reading this.
_____________________________________________________________
The author Tony Dean runs a web site where he has free ebooks
for instant download as well as sells ebooks and software.
“The Best Ebook and Software Site On The Net!”
http://www.ebook-sales.com
_____________________________________________________________
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Archivado en: Uncategorized | 24 May, 2008
With all the noise about undecided U.S. voters through the Summer of 04, it is safe to assume more than two per cent were undecided a few weeks before the election. Among the decideds, an equal or greater number would have swung their votes at the drop of a hat. Osama came on TV and told them not to support George Bush. So they went to the polls and proved their patriotism, by doing exactly what Osama expected them to do. So why did Osama want this president reelected?
Fact is, the War on Terror is the best thing that ever happened for Osama, Pakistan and George Bush, who share many secret agreements between them. This has been the case since November, 2001, when Pakistan, George Bush, Donald Rumsfeld, and Tommy Franks agreed to airlift as many as 4000 members of Al Qaeda from the city of Konduz, Afghanistan; to safety in Pakistan. Another 4000 members of Al Qaeda were allowed to head for the border on the ground. Where are they now? Spain? France? Germany? Holland? England? Canada? Mexico? Iraq? Who cares?
This betrayal, this High Treason, was reported on the PBS news magazine, Now with Bill Moyers, Friday, 21 February, 2003 and should have reached over two million viewers. The war drums were beating loudly for the invasion of Iraq, so the fact is America’s Commander-in-Chief has betrayed not only the American people and the armed forces, but a suffering world unable to resolve conflict without violence. This proves the entire War on Terror a huge fraud to increase the size, cost and power of national governments around the globe. This is of no concern to anyone I know of. Who is there to say no thanks?
If you belong to the Republican Party, you can now get away with murder, whether the victims are innocent Iraqi people, U.S. military forces, or foreign captives. Isn’t that exciting – intoxicating? Isn’t war grand? Doesn’t it make you proud to vote? Can you guess who will pay the price of these crimes, done in the name of American security, freedom and democracy?
No single person in all Islam has done more to recruit and inflame terrorists than George W. Bush over the past three years. And where has Osama been hiding the past three years, if not in Pakistan? So why would Osama want anyone other than George Bush as the President of the United States? To save most precious American lives? Sure, that’s what he says in his videos, but don’t believe him for a minute. It would be unpatriotic to believe an enemy, wouldn’t it? Of course it would. It doesn’t matter if your enemy speaks any truth, it is your duty to ignore him or call him a liar. Good boy! Good girl!
Osama has spoken truthfully to America since he was important enough to attract foreign media attention. Ask any reporter in the corporate, fascist, Amerikan mass media why George Bush was reelected and they will tell you. It’s the War on Terrorism, dummy. John Kerry cannot be trusted to do the same BANG UP job George Bush is doing to protect us, as big brothers are supposed to do. It’s the most honest admission you will ever hear from them. Osama speaks the truth knowing that honesty is NOT a value that matters in an American election. He can sleep with a clear conscience and no fear of George Bush.
Osama has been far too kind and delicate in his dealings with America. America has sold truth for appearances and its soul for its lifestyle. And there is no health in US. America could not elect a more appropriate president than a traitor who is sacrificing its children to the great god Molech, in the name of freedom and democracy.
America needs humility much more than good will, as the rest of the world so plainly sees. Its humility can only come by violent force because its ignorant arrogance has progressed beyond self mitigation. Hang on – the party has hardly begun. He who loves us will correct us.
We ARE the great Satan we have been labeled. The only thing we can think to say about it is; who us? We are the greatest nation on earth and if you say otherwise we will kill you! It never once occurs to us that others can see us as we are. We have no self image problem. We have a moral substance problem. As Sodom, we need an advocate like Abraham to intercede on behalf of our ten righteous men – all to no avail. Or perhaps I’m wildly exaggerating the problem, don’t you wish?
Osama spoke and Washington ignored him as was their habit. He sent us all a wake up call. Washington invaded Iraq. The rest of us tapped the button on our snooze alarm. Our message to Osama? Is that the best you’ve got? Aren’t we clever? Don’t we need a serious ass kicking? It’s on the way.
About the Author
Freelance writer published on many websites and newspapers.
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Archivado en: Uncategorized | 24 May, 2008
While “late is better than never,” sooner is better than later, at least when it comes to your dog’s dental health. Dental disease gets worse over time, and the longer you wait, the more damage that will have to be taken care of and the more expensive your vet bill will be.
Your dog probably won’t need much work done on his teeth when he’s still young… so your vet won’t do much more than open his mouth and take a look at what’s going on in there. But as he ages, dental disease can set in, especially if you don’t brush his teeth (which you should be). So check him periodically for signs of mouth/tooth decay, bleeding gums, or abscesses. If you see or smell anything unusual, he’ll need to go in for a cleaning and polishing, or “prophy,” which is vetspeak for prophylaxis.
Unfortunately, “spit,” “rinse”, and “open wide” are not part of your dog’s limited vocabulary, and that spit sucker thing is likely to terrify him… so, for everyone’s convenience and peace of mind, your veterinarian will anesthetize your dog before doing any complicated procedures on his teeth.
Anesthesia is not without risks; therefore, your vet will require several precautionary tests before putting your dog under. This may seem rather tedious to you; but if you want to prolong your dog’s life, you really should be taking care of his teeth. This may mean a few dental cleanings in his older years which DO require anesthesia to be conducted properly and safely. The good news is, the more you practice regular brushing and plaque control in the form of crunchy bones and such, the less cleanings and dental work your dog will require… so hopefully you can keep those vet bills down.
Expect the vet to perform the following precautionary tests to determine if anesthesia is a safe option.
- Basic blood tests including red and white blood cell count
- Kidney and liver evaulation
- Possibly a heart function test, if your vet detects a heart murmur
- Possibly a urinalysis if there is reason to suspect kidney disease
The above testing will require one or possibly more trips to the vet, as well as several days of waiting time before the lab results come back. Just like your family doctor, your dog’s vet wants to give you as thorough an evaluation as possible so he can determine the correct diagnosis and proper and complete treatment for your dog’s teeth and for his health in general.
Assuming your dog passes his health exam and lab testing with flying colors, your next scheduled appointment will be for the cleaning and dental work itself. Time to tackle that tartar!
The dental procedure may involve some if not all of the following:
- Anesthetic administration
- X-rays
- General examination
- Tooth extractions
- Tartar removal
- Polishing
The procedure may be as brief as 20 minutes, if your dog has mostly healthy teeth, but may take an hour or longer for more extensive work in the case of diseased teeth and other problems. If your vet detects slow recovery from the anesthesia, he may require an overnight stay. Your vet should keep you informed every step of the way during your dog’s dental procedure, and alert you to any unexpected outcomes.
You generally won’t be expected to provide any special care after you take your pet home from his dental appointment, unless of course your dog has had major surgery and/or tooth extractions. In such a case, he may require the feeding of softer food or administering of antibiotics for a little while. Your dog’s vet will inform you of what if any additional care if any is needed, and whether or not your pup will require a follow-up exam.
Start taking care of your dog’s teeth now, and you won’t have to worry about costly extensive dental treatments down the road. A brief recap of how you can help:
- Get into the habit of regularly brushing your dog’s teeth while they’re still in good condition.
- Feed him hard, crunchy food and special snacks that will aid in plaque removal.
- Examine his mouth regularly for signs of tooth problems or dental disease- redness, swelling, abnormal gumline, difficulty chewing.
- Take your pup in for regular dental checkups and cleanings; typically, once a year if he’s young, and bi-annually if he’s a senior dog.
- Make sure that any dental problems are treated promptly by a certified veterinarian.
In short: take care of your dog’s teeth, and ensure him a long and healthy life!
Copyright 2005 Dina Giolitto. All rights reserved.
Dina Giolitto is a copywriting consultant and ghostwriter with 10 years of experience writing corporate print materials and web content. Trust her with your next e-book, article series or web project, and make a lasting impression on your audience of information-hungry prospects. Visit http://www.wordfeeder.com for more information.
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Archivado en: Uncategorized | 24 May, 2008
How to Choose a Plumbing Service Company
On any given day in any city there are a multitude of people
streaming through their local telephone directory frantically
looking for someone to save them from water. No, I’m not writing
about the daily task of searching for a qualified lifeguard
although I have watched the television show Baywatch and
wouldn’t mind looking for some of those lifeguards. What I’m
referring to is something much less sexy then that, the terrible
fearful task of finding a qualified and trustworthy plumber, a
plumber who won’t cause you to obtain a 3rd mortgage so you can
replace your garbage disposal. Many think it would be easier to
find a unicorn.
When you open your telephone directory you are confronted with a
barrage of fancy 1 and 2 page ads that promise everything but
the quelling of death. They all basically contain the same
statements; 24 hour service, emergency service, 7 days a week
365 days a year, we service and install xyz, licensed, bonded,
insured, fast, friendly, and the list goes on and on. Which one
will deliver that which you require? You just want the water to
stop flowing out of your light receptacle.
Economics 101
How much do those 1 and 2 page ads cost? Who pays for those ads?
These are 2 questions that need answering before you make that
call. The national average for a single page ad in any major
metropolitan area is approximately $3500.00 per month, a double
page ad runs about $5,000.00 per month. Let’s massage some
numbers here with a mythical plumbing company, let’s call our
company “Speedy Plumber”. At Speedy Plumber the average service
truck can run approximately 3 service calls per 8 hour day when
you stop to consider traffic and supply house stops and various
other necessary stops. Those 3 service calls translate into
about 5 billable hours. The national average wage for a Licensed
service plumber is about $22.00 per hour plus benefits, so let’s
say for the sake of argument that Speedy Plumber’s total labor
burden which includes; hourly wage, taxes, workers comp, health
insurance, vacation pay, sick pay, holiday pay and training is
$38.00 per hour. OK now we have to add everything else it takes
to run Speedy Plumber we’ll call these things overhead, we will
calculate this overhead for 4 service trucks;
Owners Salary Office Personnel Rent Vehicle expenses Insurances
Utilities Office expense
These things total up to an hourly figure of $107.59 so if we
add our labor burden x4 technicians to our overhead cost we get
$249.59 per hour to run a service van.
Let’s catch our breath, phew that felt good. We’ve covered a
bunch here and we’re almost home so stick with me We have
$249.59 per hour for this small shop which we have to translate
into billable hours because that is where Speedy Plumber makes
its money. So to run the shop for a 9 hour day we have 9 x
249.59 which is $2246.31 per day to meet expenses. Speedy
Plumbers has 4 service vehicles so that is $561.57 per vehicle
per day to meet expenses. Each service vehicle can bill
approximately 5 hours a day, so $561.57 divided by 5 equals
$112.31 per billable hour that Speedy Plumber needs to generate
to keep the doors open. Right now you may be saying “wow I had
no idea”, that’s alright most people don’t. a few more
paragraphs.
The observant student by now will have noticed that we have
omitted a few things from our company’s bottom line, we admit it
was intentional. Missing from the hourly cost are advertising
and a modest profit for the company, after all that’s why
companies are in business isn’t it? Speedy Plumber needs to
advertise so you can find them, a wise man once said, “If you
don’t advertise something terrible will happen,….. nothing”.
Speedy Plumber has 3 phone directories in his city so he figures
that he needs to be in all 3, he also reasons that if he goes
with the full page ad he’ll attract more attention, so he does,
this translates into $10,500.00 per month in advertising
expenses. hour for advertising so we will ad that into our
previous per hour amount and come up with $209.23 per hour. Well
we haven’t made the company any money yet so let’s add in a
modest 15% profit margin for a grand total of $246.15 per hour.
Most of you reading this article will by now be saying things to
offend me, that’s OK, I know it’s a shock but it is the truth.
Please, if you don’t believe me run the numbers for yourself,
set up a mock company and run the numbers, you’ll see.
We’ve come all this way to see that a company with full page ads
has a very heavy burden on it just to make expenses. We haven’t
even touched upon the double page ads. Why would you want to pay
for that not take notice of a company that is wise with your
money and stays away from those money sucking large ads? A
company that advertise more on the internet and with small
telephone directory ads and relies on word of mouth referrals
because they are dependable and do good work.
The time to look for any trade is now, not when you have an
emergency. You don’t want a company that spends money foolishly
on “shotgun” marketing hoping to find someone in dire need who
is not in a bargaining position, they have you over a barrel
when you do that. Find a small company that has 3 to 7 trucks (1
man shops are usually good craftsman but not real good
responders because they tend to get overloaded) so they will be
able to respond to your needs when they arise. Find a company
that takes a more “Spartan” approach to running the business end
of the plumbing company, this will save you money in the long
run. Make sure your plumber is licensed. I’m not talking about
the shop here, I’m speaking of the person that comes to your
home to repair your problem, make sure he is licensed, it is a
mark of professionalism. Make sure the company carries adequate
liability insurance so your home is covered, make sure the
company has workman’s comp. insurance so you’re covered. Most
importantly talk to the plumber you find, them, invoke the
golden rule and treat them as you would like to be treated and
you will not have to worry about your plumbing system. I hope
this short article has helped clarify the method in choosing a
plumber for your home.
Remember “The Plumber Protects the Health of the Nation” Thanks
for taking time to read this article and please watch for more
articles in the future to help you keep your home and your
wallet healthy.
This article is by: Ted Melko (Master Plumber) of The Plumbers
Inc. visit us; www.theplumbersinc.com
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Archivado en: Uncategorized | 24 May, 2008
Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective. It is the gold-star sport for real people with real lives. Formerly stigmatized as cheap transportation and a senior citizens’ sport it is now a credible and fashionable form of exercise. And it’s been around for a long time – anthropoids stood upright and put one foot in front of the other thousands of years ago and we haven’t looked back since.
Now validated, as a vigorous fitness activity walking has become America’s most popular physical activity with over 20-million people stepping out regularly. Studies abound touting the benefits of walking: including weight loss, lowered risk of stroke or heart disease and improved mental well-being. While it may sound trite, 30-minutes of walking a day will keep the doctor away.
Be sure to record your walking activity beginning on the very first day. Find a notebook, a journal, or a computer program where you can record your time and distance each day. This may sound silly the first week when you are taking 5-minute walks, but very soon you will rejoice at your progress if you have a record of where you began.
To achieve maximum benefit from this walking program, you will need a good pair of soft athletic walking shoes, preferably with ankle support. I suggest you get these prior to surgery so you don’t have the “no shoes” excuse to put-off your walking program. Give them to yourself as a gift acknowledging your bravery and courage to make this positive change in your life.
Next, plan where you will walk. Raise your hand if you already own a treadmill! Mine was stored in a forgotten corner of the basement, bought with the best intention, but abandoned for a number of excuses. Get that old friend out and put it where you’ll use it. most treadmills for home use are rated at a 250-pound weight limit. Fresh out of gastric bypass surgery, most of us exceed that limit. Fitness equipment manufacturers say that if the weight limit is exceeded, but at a slow pace for short duration, the treadmill should not be damaged. I say, take your chances and walk on the treadmill. It won’t take long before you drop below the weight limit and in the meantime you are becoming stronger and fitter by taking short walks on the machine.
If your climate and neighborhood are equitable plan a walking route out-of-doors. Prior to surgery measure your route by the quarter mile. One determined patient I know walked one driveway further each day until she made it all the way around the block. Counting driveways is how she marked her progress. Good for her!
Do you prefer to walk in the climate-controlled mall? Plan a walking route there – just be sure to swiftly step past the bakery and candy store. Many malls have early hours when people can gather and fitness walk without having to navigate around shoppers.
For best success sip water throughout your walk. Wear comfortable clothing for easy movement. Avoid exercising in extreme weather – too hot or very cold.
Now equipped with great shoes, comfortable clothes, a walking route and a journal to record your progress you are ready to take your first step! Here is my plan to walk your way into a healthier life.
Copyright © 2005 Kaye Bailey – All Rights Reserved.
Kaye Bailey is a weight loss surgery success story having maintained her health and goal weight for 5+ years. An award winning journalist, she is the author and webmaster of http://www.livingafterwls.com and http://www.livingafterwls.blogspot.com Fresh & insightful content is added daily, check in often.
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Archivado en: Uncategorized | 24 May, 2008
You may have noticed that each and every month your household
expenses keep rising. You will definitely notice this if you do
a monthly analysis. These increases may be minor or major but it
is surely on the increase. These little increases each and every
month will amount to a hugh amount at the end of the month. That
is if the trend is not checked. While it is easy to analyse and
see these increase and the cause for them it is however, not
easy to curtail them.
That little bit of extra money paid each month will add up to a
significant amount if left unchecked. Here are five easy and
simple tips that can help you to adapt to your daily life and
reduce your overall household expenses.
1. Your tube of toothpaste can be cut in half. When the tube of
toothpaste seems empty you will be surprised how much more is
remaining when you cut the tube in half. You will find that
there is some more toothpaste left in the tube. When it is cut
in half, the tube is now open for you to readily scoop the
remaining tooth paste in the tube. This remaining paste can last
you for some days.
2. The old bar of soap is still useful. As your wash your hands
with soap on a daily basis, the bar will become smaller and
smaller until it is almost unusable. Instead of throwing it
away, simply stick the old bar of soap onto the new one. By
making sure both of them are wet when sticking them together
they become one whole. This new and the old will make a bigger
soap bar than the new one, thereby lasting for a longer time.
3. This third tip is a valuable tip : Install water saving kit
in your toilet cistern. Unnecesary amount of water is used up
When flushing the toilet. The amount of water used is usually
more than is required. Installing a water saving kit in the
cistern reduces the amount of water used for flushing. The
amount of water saved can be as much as four gallons each month.
4. Use the fan instead of the airconditioner. Using the fan in
place of the airconditioner whenever possible. The air
conditioner contibutes greatly to your utility bill. Using the
fan, serves the twin purpose of saving on your utility bill and
building up your body’s tolerance to heat. Your chances of
getting heat exhaustion or heat stroke during the hot summer
season are greatly reduced.
5. Recycling junk letters. Each and every month, you are sent a
dozen or more letters from direct mailing companies in your
mailbox like everyone else. Some of these letters are printed on
one side only. Collect these letters and combined them into a
writing pad. You can also used them to print draft documents.
Apart from saving money, a lot of trees are being saved too.
These useful habits need cultivating. Little by little , these
habits become a part of your daily life and before you know it,
you are saving a substantial amount of money at the end of the
each month.
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Archivado en: Uncategorized | 24 May, 2008
Lawmakers are looking to put restrictions on tattoos and body piercings, Senator Terry Wanzek is asking to make it illegal for someone to tattoo or body pierce a minor unless they’re accompanied by a parent.
His proposal would make it a Class B misdemeanor if the law is broken. Justin Marter with “Michael Jays,” a tattoo and body piercing clinic, says a minor is never given a tattoo without a parent’s consent.
He says Wanzek’ bill is good but it doesn’t go far enough. Marter says the biggest concern is where tattooing is done.
(Justin Marter, Michael Jays) “Tattooing and piercing is very popular. However if you take the tattooing and piercing away from the minors there are plenty untrained, people who do practices out of homes, garages. The problem being there in lies the health issues.”
Marter says their business only pierces ear lobes on 16 and under girls and boys. But he says, the problem is teens are piercing the cartilage portion of their ears themselves. This bill would also make it a crime to sell or provide materials for tattooing or body piercing to a minor.
For more information on all your tattoo aftercare needs please visit Black Cat Tattoo Aftercare.
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Archivado en: Uncategorized | 24 May, 2008
The fear of making a presentation is the most common phobia that exists. It ranks with the fear of death as a traumatic experience, probably because people unconsciously fear that the attention directed at them when they are making a presentation will somehow expose them to dangers that may lead to death! This unfounded fear (in most normal situations) paralyzes millions of people and keeps them from moving ahead in their careers or in their enjoyment of life. Certainly you can live without taking “center stage” but the quality of life can be disrupted by the possibility of being called upon to make a speech, a presentation, lead a prayer, or even confront a hiring committee.
To overcome this fear, you must become of aware of how you handle stress and anxiety. Awareness is half the battle. The other half is learning how to “let go” of anxiety so you may take back control of the way you respond in difficult situations. Presentation anxiety can manifest in the same ways that panic/anxiety often occurs. Commonly people suffering from this anxiety will: change their breathing (short shallow breaths or hold their breath), tighten muscles, tighten their gut (slowing or stopping digestion and reducing normal reproductive activity), reduce blood flow to the surface of their skin in their hands and feet, increase heart rate, increase stress hormone secretion (increase blood sugar and reduce immune system function (over time)), and increase sensitivity to all environmental changes. You can learn to control each of these symptoms either directly or indirectly. By controlling these symptoms you learn to get back in control of your life!
The keys to controlling presentation anxiety are:
Breathe slowly/diaphragmatically
Remain in the present… in your body, in a positive way
Regular deep relaxation with Biofeedback Temperature monitoring
Use the special relaxation tape regularly!
Learn to warm your hands and feet
Avoid caffeine and stimulants
Regular aerobic exercise
Positive self-talk… not negative ruminations
Get support in confronting this fear and then desensitizing yourself to fears/phobias of speaking in public.
1. Learn to breathe diaphragmatically
Place a hand over your upper abdomen: 1. Push it OUT as you inhale… 2. Let it move IN as you exhale
Let your chest, shoulder, neck, and back relax as you breathe. Only on a very deep breath should these parts move in the breath.
This may be the most important Presentation Anxiety Control you can learn!
2. Use the Stress Management for Presentation Anxiety tape 1-3 times per day for 8-12 weeks.
Use some form of temperature training biofeedback on your hands to learn how to warm your hands with relaxation. When you can consistently get above 90 degrees Fahrenheit (93-95 degrees is ideal) then you can begin to master warming your feet to 90 degrees. When you can “let go” by relaxing and warming your hands and feet, you will be able to control if not prevent your panic episodes. Then you must develop the confidence in your control so the fear of panic during presentations will not control your life.
3. Regular exercise will help you to work off the effects of life’s stresses.
3-5 times per week of regular exercise that can elevate your heart rate for 15-45 minutes would be best. Check with your doctor before beginning an exercise program if you have been inactive for a long while. Even though elevating your heart rate can be a little scary, the release of tensions and the strengthening of your cardiovascular system will have great benefits.
4. Eat regular meals.
Low fat and complex carbohydrates are better than fast foods with lots of sugar. AVOID CAFFEINE and other stimulants. Caffeine is found in coffee, black teas, cola drinks, chocolate, some over-the-counter pain medications, and other foods/drugs. Read labels. Eating as closely as you can to natural foods (lots of: fruits, vegetables, whole grains, etc.) will benefit any one.
5. Practice positive self-talk.
Do not let your fears escalate into you losing control of your body and your mind. By breathing slowly and staying in your body, in present time, you avoid falling into the negative pattern of fear and panic.
6. Get support from your friends, doctor, and therapist if necessary.
Check your area for panic/anxiety support or treatment groups! Then consider joining a local Toastmasters group to desensitize yourself, slowly, to speaking in public. Desensitization to your fear can be started after you have mastered relaxation. When you know how to breathe diaphragmatically and can warm your hands and feet, you have the skills to begin the mental rehearsal called desensitization. After getting completely relaxed, maintain this comfort/relaxation, and begin to picture yourself preparing and then giving a presentation to a positive supportive audience. When you can do this mental rehearsal successfully, remaining relaxed, then you can begin to actually prepare for such an experience. This will take time and practice, however, overcoming your emotional fears to making a presentation will take much of the uncontrolled fear from the actual event.
The secret to making a good presentation comes in the preparation. Repeated practice adds confidence! Humor or funny stories can help “break the ice” at the beginning of your presentation, but you need to rehearse even this part. Practice a strong closing that asks the audience for a call to action! You may even want to videotape a “dress rehearsal” so you can see your mannerisms and voice tones when you emphasize your main points. This extra work will be well worth the effort when you actually perform. You may even find that, after all this preparation, the event will be less stressful than you had expected. Indeed, the expectation of a future difficult situation is usually worse than the presentation itself. SO DON’T BE A VICTIM TO THE FUTURE! Live in the present, in your body, and under your control!
Remember! You can get back in control of your body and your life! You must make this a priority so you can avoid being a victim to this fear of making presentations.
For more information on relaxation, biofeedback, and desensitization, I recommend that you check out the “Guide to Stress Reduction” or the Stress Management for Controlling Panic and Anxiety (#205) at the stress Education Center’s website, www.dstress.com. These two resources from this website can offer you a program to begin for control of your presentation anxiety.
L. John Mason, Ph.D. is the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Executive Coaching and Training.
Please visit the Stress Education Center’s website at http://www.dstress.com for articles, free ezine signup, and learn about the new telecourses that are available.
If you require some Executive Coaching to tailor a desensitization program for your specific needs, contact us at (888) 795-0095.
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Archivado en: Uncategorized | 23 May, 2008
With TV, music, video games, and the Internet, it is no wonder
why less and less people find time to read. More often than not,
reading comes as a chore and the pleasures people once took in
sitting down with a good book or article have all but been lost
on most.
If you are teacher, librarian or parent whos becoming more and
more concerned over this trend, you may ask yourself what you
can do to reverse it. The task may seem daunting considering
what youre up against, but given the will, patience and a few
tips on how to encourage people to read, you just might be able
to bring back a few more noses into books.
The key here is to take time, not just to pitch the advantages
of reading (which may come off as preaching to others) but to
know the people youre trying to reach and what kinds of reading
materials they could possibly be interested in.
First of all, provide ready access to reading materials. If
youre a librarian, it is more than just opening the doors and
waiting for people to come in. Promote the library as you would
any business. If there is some money set aside to do so, make
some flyers and distribute it in high traffic areas such as
parks or bus stops. Get the people aware that there is a library
in the neighborhood and that theyre more than welcome to visit.
Of course, indicate the times you open and close as well.
If youre a teacher, place some books or magazines in the
classroom that your students can browse through during break
times. If you see any that display interest, cultivate that
interest right away by asking what topics theyre interested
about. Take time to research on their favorite topics, both in
the library and on the Internet. Then share these resources with
your students. Pointing them in the right direction with a topic
theyre already interested in will increase the chances of
pursuing reading on their own.
As a parent, take time to read to your children, whether
theyre young or in their teens. Its pretty easy to get small
children excited about bedtime stories so start them off while
theyre young. As they increase their reading skills, let them
read for you while you help them along with the more difficult
words. Not only will this develop the habit of reading for your
children, you are also creating priceless moments with your
children.
Getting teens excited over reading can be a bit more
challenging. For one thing, you may need to address the age gap
especially when it comes to interests. Good thing that may work
for you is the fact that as you read this article, you already
have a working knowledge of surfing the Web. Your teeners are
probably more likely to read up on things on the Internet than
they would in a library. Do not harp on this issue, but rather
work on this. Your teenager has already immersed him/herself in
a medium you can use, so take full advantage of it. Get involved
in their interests as well as their surfing habits. Browse the
Internet together and learn about your teenagers interests with
them. This is perhaps the hi-tech way of reading with your kids,
who used to beg you for bedtime stories not too long ago.
Another tip is to bring out the ideas that have been formed
from reading. As a librarian or teacher, organize discussion
groups or clubs on certain topics. As you get people to exchange
ideas with each other through discussion, the more they will
want to read up. The happy conundrum here is that the more
people know, the more they want to learn. Sustain this with a
friendly and non-competitive environment and you may find your
club growing in numbers over time.
The same thing can be done in the home. Let the family pick up
a certain topic together and assign subtopics to each member.
After a given period, come back together over perhaps cake and
ice cream and discuss what youve learned from what youve read.
Again, this not only encourages each family member to read, but
also creates precious times as a family.
The trick is to stop the idea that reading is a chore. Reading
never was a chore anyway to begin with. It was the gift of being
able to share ideas and information at a reach far larger than
mere conversation. Reading can transcend distance, and yes, even
gaps in generations. Be excited and communicate that excitement
and the enthusiasm will win over those who never thought reading
could be so fun and easy.
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