Free 5-Minute Mindfulness by David B. Dillard-Wright PhD

papaya, broccoli, apricots, mangoes, peaches, and butternut squash. Note: Smokers and people exposed to asbestos should avoid beta-carotene.
The Stress List Exercise
Make a list of the physical symptoms you experience from excessive stress. Take the time to reflect on each physical symptom, and in the following week, be attentive to any event that triggers the physical symptom. Explore ways to minimize the stress causing the physical condition. For example, do you have headaches as a consequence of fighting with your partner over not spending enough time together? Hire a babysitter for a date night. Your body may just thank you.
    THE STRESS–DISEASE CONNECTION
    While not every expert agrees on which diseases are linked to stress and which to other factors, such as bacteria or genetics, an increasing number of scientists and others believe that the interrelatedness of the body and mind means that mental and emotional stress can contribute to, if not cause, almost any physical problem. Because of this interconnectedness, the cause and effect can occur in the reverse direction, too: Physical illness and injury can contribute to mental and emotional stress.
    The result is a spiral of stress—disease—more stress—more disease, which can ultimately cause serious damage to the body, mind, and spirit. The question of which came first may be irrelevant, and quibbling about which conditions are caused by stress and which are not may be irrelevant as well. Managing stress, whether it caused physical problems or resulted from them, will put the body into a more balanced state, and a body that is more balanced is in a better position to heal itself. It will also help the mind to deal with physical injury or illness, thereby reducing suffering.
    DISARM YOUR BULLYING MIND
    Stress cannot ravage your body unless you let it. Your mind, the command center of your body and spirit, is more than just the brain in your head. How you perceive the world is key to what causes you stress. Is life really too busy? Are you juggling too many things? Control your mind with self-awareness and practice stress-busting in daily life, and you are well on your way to controlling stress.
    RUNNING ON AUTOPILOT
    Everyone knows what it’s like to run on autopilot. Those are the days when you don’t even have time to sit down for all three meals, let alone take some time out for yourself. Why is there so much to do? First you’re bouncing from meeting to meal to meeting, barely there; then someone says something offensive, and then the boss spills hot coffee on you, and suddenly you’re descending in the dreaded roller coaster. How did that happen?
    Though you may indeed have a busy job, needy family, social obligations, countless errands, and a home to maintain, who doesn’t? How do some people avoid the stress roller coaster and others don’t? Here’s the trick: Turn off the autopilot.
    Awareness is key to stopping stress before it manages you. When you put your life on autopilot, you check your brain at the door.
    WHY YOUR PERCEPTION OF STRESS MATTERS
    A busy day for one person is a slow day for another. Perception is key to stopping stress before it stops you. The term perception simply means how you see the world. A tour at the local art gallery might be inspiring for you but torture for someone who’d rather be playing paintball. It’s all about perception.
    Changing your perception can be challenging: That’s why some people spend a lifetime in therapy with gifted professionals trying to change their perception of the world. Indeed, the whole discipline of psychology is based on how the human mind perceives the world around it.
    How you see the world directly affects how you see stress. Mindfulness can help you change your perception of both.
Top Three Torments Ecercise
Stop right now, and write down the first three things that you hate doing that come to mind. Does it stress you out having to deal with these things? How much do you find yourself