Stress is how the brain and body respond to any demand. Any type of challenge—such as performance at work or school, a significant life change, or a traumatic event—can be stressful.

Stress can affect your health. It is important to pay attention to how you deal with minor and major stressors, so you know when to seek help.

Here are five things you should know about stress, from the National Institute on Mental Health, part of the National Institutes of Health.

1. Stress affects everyone.

Everyone experiences stress from time to time. There are different types of stress—all of which carry physical and mental health risks. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time. Some people may cope with stress more effectively and recover from stressful events more quickly than others.

Examples of stress include:

Routine stress related to the pressures of school, work, family, and other daily responsibilities.

Stress brought about by a sudden negative change, such as losing a job, divorce, or illness.

Traumatic stress experienced during an event such as a major accident, war, assault, or natural disaster where people may be in danger of being seriously hurt or killed. People who experience traumatic stress may have very distressing temporary emotional and physical symptoms, but most recover naturally soon after. Read more about coping with traumatic events.

Long term stress can harm your health.

2. Not all stress is bad.

In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity—all functions aimed at survival and in response to stress. In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job.

3. Long-term stress can harm your health.

Coping with the impact of chronic stress can be challenging. Because the source of long-term stress is more constant than acute stress, the body never receives a clear signal to return to normal functioning. With chronic stress, those same lifesaving reactions in the body can disturb the immune, digestive, cardiovascular, sleep, and reproductive systems. Some people may experience mainly digestive symptoms, while others may have headaches, sleeplessness, sadness, anger, or irritability.

Over time, continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety.

4. There are ways to manage stress.

If you take practical steps to manage your stress, you may reduce the risk of negative health effects. Here are some tips that may help you to cope with stress:

Be observant. Recognize the signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.

Talk to your health care provider or a health professional. Don’t wait for your health care provider to ask about your stress. Start the conversation and get proper health care for existing or new health problems. Effective treatments can help if your stress is affecting your relationships or ability to work. Don’t know where to start? Read our tips for talking with your health care provider

Get regular exercise. Just 30 minutes per day of walking can help boost your mood and improve your health.

Try a relaxing activity. Explore relaxation or wellness programs, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy and relaxing activities.

Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Stay connected. You are not alone. Keep in touch with people who can provide emotional support and practical help. To reduce stress, ask for help from friends, family, and community or religious organizations.

Consider a clinical trial. Researchers at the National Institute of Mental Health (NIMH) and other research facilities across the country are studying the causes and effects of psychological stress as well as stress management techniques. You can learn more about studies that are recruiting by clicking here.

5. If you’re overwhelmed by stress, ask for help from a health professional.

You should seek help right away if you have suicidal thoughts, are overwhelmed, feel you cannot cope, or are using drugs or alcohol more frequently as a result of stress. Your doctor may be able to provide a recommendation. Resources are available to help you find a mental health provider.

Call the National Suicide Prevention Lifeline

Anyone can become overwhelmed. If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. Lifeline chat is a service available to everyone.

And yet, if meditation truly has as many benefits as it is purported to have, why is it that only 8% of Americans choose to meditate?

An integral component of the Buddhist religion, meditation often brings to mind images of peaceful monks sitting cross-legged, quiet gardens, and serene landscapes – a far cry from the frenetic pace of city streets that many of us call home. For many, this promise of absolute serenity is what draws them to the practice. Who wouldn’t want to swap out the grating metal clank of a braking train with the soft, flowing water of a meditation garden fountain? But for others (like the 92% of Americans who don’t practice meditation), this idea of absolute serenity is what keeps them from trying. In a world that seemingly moves at the speed of light, sitting still—and finding the time to sit still—seems like an impossible feat, an “unaffordable” luxury.

But it’s 2018, and there’s a new form of meditation on the block…

It’s called micro-meditation, and it puts up a tough challenge to these meditation nay-sayers. With each practice fitting in to an existing daily routine, or taking less than two minutes to complete, it’s pretty hard to say you don’t have time for micro-meditation.

Drawing on the human tendency towards ritualistic behaviors, micro-meditations transform everyday actions into opportunities for physical + emotional healing. Like rituals, micro-meditations can be performed in large communal settings, completely alone, or anywhere in between.

Here are 10 Ways to Micro-Meditate — No Sitting Required:
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1. Washing Dishes

   Yes, even washing dishes can be a meditation if you make it one. Especially for those of us who wouldn’t typically enjoy this task, doing a micro-meditation while scrubbing can be a great way to learn how to find peace in any According to the Wall Street Journal, researchers have found that mindfully washing dishes can significantly reduce nervousness and increase mental stimulation. To try it for yourself, pay close attention to your senses: observe the smell of the soap, the temperature of the water, and the feel of the dish. When your mind wanders, gently guide it back to the task at hand.
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2. Going to the Gym

   Is going to the gym (or another form of exercise) already part of your daily routine? If so, try incorporating a breathing micro-meditation into your workout. At a comfortable pace, inhale for three counts and then exhale for three counts – repeat for several cycles. The focus on breathing will bring mental focus + calmness, and reduce anxiety.
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3. Riding the Elevator

   A lot of guided meditations ask participants to visualize riding an elevator – so why not take advantage of the awkward silence of your actual elevator rides by doing a micro-meditation? On the first floor, pay special attention to your feet. Observe how the ground is moving beneath them, and scan for any discomfort. Let your focus point rise with each floor: first to your legs, then torso, chest, arms, neck, and finally, head. Breathe deeply at each floor. As you exhale, imagine a wave of relaxation washing over the body parts of focus.
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4. Morning Reading

   If the first thing you read in the morning is on your phone, you might want to reconsider. Business Insider reports that checking your phone right when you wake up can actually sabotage your productivity, causing you to focus on negative thoughts such as what you missed yesterday. Instead, pick up a book of daily meditations and turn to a random page. Reflect on the meaning of the passage you chose, and return to the passage throughout the day.
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5. Riding the Train

   It’s quite common to be frustrated by your fellow train passengers, especially those who are too close to you, chewing loudly, or having long phone conversations. But letting these frustrations simmer can be toxic for your mood. Instead, picture yourself near a shallow pond with a beautiful assortment of lily pads. Associate each lily pad with a negative thought about your fellow passengers. As each lily pad floats towards you, push it gently away from you and watch it float away. Feel the peace that results from letting go.
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6. Walking

   The average person takes 10,000 steps a day—that’s 10,000 opportunities for micro-meditations! Researchers at UC Berkeley have designed a perfect walking meditation to help you step into mindfulness. Give it a try!
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7. Taking a Shower

   Use your shower as a time to clean your mind and your body. As the water runs over you, let it wash negative feels away. Replace those negative feelings with gratitude: gratitude for your hot running water, gratitude for your body and all that it does. Carry that gratitude with you throughout the rest of your day.
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8. Drinking Coffee

   Instead of reading the paper or scrolling through your phone while enjoying your morning cup of coffee, try clearing the table and your mind by simply being mindful of your surroundings. Scan for any sounds or sights that come and go. If you find your mind wandering too much, guide your attention back to the act of sipping.
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9. Taking a Bathroom Break

   If you frequently find yourself getting lost in the day, using your bathroom breaks as a cue for micro-meditations is a great way to stay calm, focused, and relaxed even with a busy schedule. After you wash your hands, take three long On your last breath, exhale for as long as you can, feeling your diaphragm deflate. Your next breath will send fresh, oxygenated blood throughout your body, recharging your mind for the work ahead.
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10. Sitting in a Meeting

    Believe it or not, a task as simple as consciously listening to those that are speaking in a meeting can be a centering micro-meditation. To try it for yourself, just gently guide your thoughts back to the person who is speaking whenever you feel your mind begin to wander. You may be surprised at how frequently you are tempted to drift!

“In Greek mythology, Cassandra, daughter of the king of Troy, had the power to foresee the future. But, she was also cursed and no one believed her prophecies,” said the study’s lead author, Gerd Gigerenzer, Ph.D., of the Max Planck Institute for Human Development, in Munich. “In our study, we’ve found that people would rather decline the powers that made Cassandra famous, in an effort to forgo the suffering that knowing the future may cause, avoid regret and also maintain the enjoyment of suspense that pleasurable events provide.”

Two nationally representative studies involving more than 2,000 adults in Germany and Spain found that 85 to 90 percent of people would not want to know about upcoming negative events, and 40 to 70 percent preferred to remain ignorant of upcoming positive events. Only 1 percent of participants consistently wanted to know what the future held. The findings are published in the APA journal Psychological Review®.

The researchers also found that people who prefer not to know the future are more risk averse and more frequently buy life and legal insurance than those who want to know the future. This suggests that those who choose to be ignorant anticipate regret, Gigerenzer said. The length of time until an event would occur also played a role: Deliberate ignorance was more likely the nearer the event. For example, older adults were less likely than younger adults to want to know when they or their partner would die, and the cause of death.

Participants were asked about a large range of potential events, both positive and negative. For example, they were asked if they wanted to know who won a soccer game they had planned to watch later, what they were getting for Christmas, whether there is life after death and if their marriage would eventually end in divorce. Finding out the sex of their unborn child was the only item in the survey where more people wanted to know than didn’t, with only 37 percent of participants saying they wouldn’t want to know.

Although people living in Germany and Spain vary in age, education and other important aspects, the pattern of deliberate ignorance was highly consistent across the two countries, according to the article, including its prevalence and predictability.

“Wanting to know appears to be the natural condition of humankind, and in no need of justification. People are not just invited but also often expected to participate in early detection for cancer screening or in regular health check-ups, to subject their unborn babies to dozens of prenatal genetic tests, or to use self-tracking health devices,” said Gigerenzer . “Not wanting to know appears counterintuitive and may raise eyebrows, but deliberate ignorance, as we’ve shown here, doesn’t just exist; it is a widespread state of mind.”

If you’re able to eliminate a lot of the extraneous information that makes its way to you, you will actually experience being overwhelmed less frequently, and you will not feel as exhausted.  It’s important to understand that you control the spaces in your life, because information is stored in spaces–tables, shelves, desks, jump drives, web sites, etc.

If your desk is a mess right now, strewn high with piles that are growing higher, remember you’re the one who controls that space. The same principle applies to your shelves, table tops, counters, closets, or glove compartment.  You are the one controlling your space, and this acknowledgment will allow you to stay in control of your information.

If you’re facing volumes of information, divide and conquer.  You may be facing a ten-inch pile of information.  Put it into file folders, and group like items together.  Eliminate duplicates and prioritize the important items in a given file.  It’s harmful to ingest too much information at once.  At least half the job of dealing with most information is simply dividing it into piles, categorizing, or putting it into various directories on your hard drive.

It’s worth considering the benefits of having a file folder for each month of the year and a file folder for each day of the month.  This idea, the “tickler file,” has been in practice for years.  Create a file for days 1-31 of the month, and place it at the front of one of your file drawers.  Behind that, have a file for each month of the year.

If it’s the second day of the month, for example, but you receive something that you won’t need to deal with until the 15th, then put it in the file for, say, the 13th to allow yourself some slack.  If anything comes in that you don’t need to handle now, put it in your tickler file.  This yields some immediate benefits.  It keeps your desk clear and eliminates a lot of worry about where things go.

What else works?  I suggest opening your mail over the wastebasket; it’s much easier to throw things out with the waste basket below you.  If you get a magazine or journal, go through it rapidly and take out the articles or items that look like they’ll be of interest.  Recycle the rest of the publication.

Hereafter, whenever information crosses your desk, ask yourself:

*Should I have received this at all?

*What is the issue behind this document?

*Is the information of marginal value such that I could easily skip it?

*In retrospect, will there be no dent in your career for not retaining it?  If so, then let it go!

* Will it matter if I don’t handle it at all?

* What am I saving it for?

* Do I need it, or do I fear that if I don’t have it, I’ll somehow be deficient?

*Does it support what I already know or believe?

* Can I file the new information in the tickler file as something to review next month?  Most of what crosses your desk doesn’t need to linger; it can go elsewhere.

When you’re in control of your information, you can better retrieve and more easily use it.  Information is power, but if you can’t find what you’ve retained, it’s of no value.

Here are several oils that are proven relaxants:

Bergamot, a citrus fruit, is recognized for its calming effects. Use it in a diffuser or fragrance reeds. Diluted, it can also work as a deodorant. It’s also commonly used as a main ingredient in Earl Grey tea. Have a cup and be enveloped in its relaxing aromaChamomile is for dispelling anger. It clears the mind and brings stability to emotions. Drink it, diffuse it, or inhale it. It all works.

Frankincense is popular at Christmas, but it’s useful year round. A 2008 study howed that frankincense has properties that lower anxiety and depressive behavior. It’s also been historically used during prayer and meditation for its calming effect. No wonder it’s been used since ancient times during prayer and meditation.

Neroli  Also known as orange blossom, is distilled from the blossoms of the bitter orange tree. Its aroma promotes confidence, peace, and sensuality. Apply it topically or diffuse.

Lavender is the most well known of the relaxing essential oils. Lavender has the amazing ability to calm you down while at the same time making you more alert. How many sedatives can make that claim? The beauty of lavender is it works equally well on everyone. Apply it topically or inhale it. Many people mix it with water and spray a little on their pillow before they go to sleep at night.

1. Overspending your way into debt.

Money worries can have serious health consequences. In one telephone survey, responders said financial stress contributed to high blood pressure, depression, insomnia, headaches, digestion troubles, aches and pains, ulcers, excessive smoking and drinking, and gaining or losing weight.

As Hafeez points out, “Getting yourself out of debt is a lot like losing weight. It takes time, can be hard on your ego and your lifestyle, you have to be constantly vigilant, and it’s easy to revert back to old habits. But for those who succeed, and many people do, the results are stunning. You’ll feel more in control of your life with less stress and fewer worries. They key here is recognizing the problem and not trying to tackle it alone.”

2. Overusing painkillers and sedatives.

When not taken properly, long-term habitual use of pain medications can cause more problems than it solves. Using drugs like ibuprofen or aspirin for arthritis or muscle pain can over time increase your risk for ulcers, gastrointestinal bleeding, high blood pressure, and heart attacks. Since these drugs ease pain you may want to keep on taking them, which can lead to addiction.

According to Hafeez, “New pain-relief strategies can ease muscle, joint, and head pain with fewer pills and side effects. Kicking the sedative and prescription pain pill habit is possible with commitment and support, and once the pill taking has ceased, your body will quickly rebound from their effects. You’ll spend less money on medications. You may cut your risk for heart and high blood pressure problems as well as gastrointestinal ulcers and bleeding. You’ll also be more alert and enjoy the satisfaction of knowing that you’ve beaten a drug dependency.

3. Nail biting (onychophagia)

Nail biting can happen when stressed or excited, or in times of boredom or inactivity. It can lead to bleeding and even possibly infection. You might be involved in another activity, such as reading, watching television, or talking on the phone, and bite your nails without thinking about it.

Hafeez says that, “Unfortunately, nail biting is as much a habit as it is a response to anxiety. So there are two parts to stopping it. The first part is breaking the habit. The second part is making sure you control your anxiety.”

4. Stress-Eating

There are many reasons people turn to food when they experience negative emotions such as stress, sadness, or boredom. Food can serve as a distraction from life’s realities. Research has also suggested that foods that are high in fat and sugar may actually (temporarily) quiet parts of the brain that create and process negative emotions.

“When a person turns to food as a coping tool, they run the risk of high blood pressure, obesity, hypertension, joint pain and other debilitating health conditions,” explains Hafeez. She adds, “the ability to draw upon other coping mechanisms such as exercise, deep breathing, counting when stressed or daily meditation can help ease off the need to soothe with food.”

5. Cell Phone And Social Media Addiction

Countless hours are wasted on devices meant to make us more productive and connected. Look around a restaurant, a city street, a shopping mall, and people are texting, snapping selfies and posting to social media. “Many people feel anxiety when they notice their cell phone battery running out. Many get physically uneasy at the thought of going hours without checking their cell phone,” says Dr. Hafeez. “This anxiousness is a sign of addiction. I advise gradually challenging yourself to see how you can enjoy a meal, a TV show, or a walk without the need to look at your phone. Start with 30 minutes, then 60 minutes. Then decide to unplug one day per week!”

Dr. Sanam Hafeez, PsyD., is a NYC based licensed neuropsychologist. She is a teaching faculty member at Columbia University Teacher’s College and the founder and clinical director of the Comprehend the Mind Institutes in Manhattan and Queens. She works with individuals who suffer from post traumatic stress disorder (PTSD), learning disabilities, autism, attention and memory problems, trauma and brain injury, abuse, childhood development and psychopathology disorders such as schizophrenia, bipolar, depression and anxiety. Learn more here.

1. Self-management

Sufficiently managing one’s self can be challenging, particularly in getting proper sleep, exercise and nutrition. Self-management is the recognition that effectively using the spaces in our lives is vital, and that available resources, time and life are finite. It means becoming captain of our own ship – no one is coming to steer for us.

2. Time management

Effective time management involves making optimal use of your day and the supporting resources that can be summoned – you keep pace when your resources match your challenges. Time management is enhanced through appropriate goals and discerning what is both important and urgent, versus important or urgent. It entails knowing what you do best and when, and assembling the appropriate tools to accomplish specific tasks.

3. Stress management

By nature, societies tend to become more complex over time. In the face of increasing complexity, stress on the individual is inevitable. More people, distractions and noise require each of us to become adept at maintaining tranquility and working ourselves out of pressure-filled situations. Most forms of multi-tasking ultimately increase our stress, versus focusing on one thing at a time.

4. Change management

In our fast-paced world, change is virtually the only constant. Continually adopting new methods and re-adapting others is vital to a successful career and a happy home life. Effective change management involves making periodic and concerted efforts to ensure that the volume and rate of change at work and at home does not overwhelm or defeat you.

5. Technology management

Effectively managing technology means ensuring that technology serves you, rather than abuses you. Technology has always been with us, since the first walking stick, flint, spear and wheel. Now, the rate of change is accelerating, brought on by vendors seeking expanding market share. Often there is no choice but to keep up with the technological Joneses, but you must rule technology – not vice versa.

6. Leisure management

Leisure management acknowledges the importance of rest and relaxation – that one can’t short-change leisure, and that “time off” is a vital component of the human experience. Curiously, too much of the same leisure activity, however enjoyable, can lead to monotony. Thus, effective leisure management requires varying one’s activities.

Jeff Davidson is founder of the Breathing Space Institute in Raleigh, N.C. He offers keynote presentations and workshops on work-life balance. For more information, go to www.breathingspace.com.

Brain fatigue

Increased error risk

Impaired ability to do any task well

Hindering of deeper experiences

Increased stress

At the same time, Sood says, multitasking is inevitable these days. Doing it only when it’s appropriate can help you avoid the negative consequences.

Click here for a video, courtesy of Mayo Clinic, to learn more about dealing with multitasking.

For more information on health issues, visit www.mayoclinic.org.

But you want to make sure you can get the most out of your grill. To make it last and improve its performance, take a few minutes to ensure your grill is clean and ready to go. Your taste buds will thank you!

“There are a few things you will want to do before you take the cover off and get to cooking your favourite cuts of meat,” says Steve Gauci, Director of Retail Operations at Napoleon Gourmet Grills (www.napoleonproducts.com). “After a long winter in storage — or a winter where you have been grilling throughout the cold — follow a few simple steps to improve the life and performance of your grill.”

Here are Steve’s tips for getting your barbecue ready in the spring:

Clean the searing grids. Soak the cooking grills in warm water and soap before giving them a good cleaning to get rid of the grease and food crust that has been burnt on. Season them for the coming months and get ready for incredible grilled flavors all summer long.

Clean the grease cup. The more you use your grill, the more you will have to clean or replace your grease cup. Before firing up your grill, take out the old and put in the new.

Scrape off the grease tray. All the grease and food remnants from past meals collect and char on the grease tray. No need to get out the soap and water for this one, but give it a good scrape with a spatula or putty knife to clean off all the bits.

Check for leaks. Inspect your hose and fittings to ensure everything is in order and that there are no leaks. Do a soap test to be safe: in a spray bottle or small bowl, mix one part water to one part dish soap. Apply the mixture (spritz it or apply with a small brush) to all fittings. Make sure your lid is open and all the control knobs are turned off. Turn on your gas – any growing bubbles are a sign of a leak that needs to be addressed.

Clean the igniter and burners. While your searing grids are soaking, remove the heat shields (give them a good scrape as well) so you can run your barbecue brush over the burners. This is also a good time to check your igniter and rear burner to make sure all is in working order.

Napoleon® is North America’s largest privately owned manufacturer of quality wood and gas fireplaces (inserts and stoves), gourmet gas and charcoal grills, outdoor living products and a complete line of Heating & Cooling equipment. Napoleon has been named one of Canada’s Top 50 Best Managed Companies, an annual distinction sponsored by CIBC World Markets, Deloitte, The National Post, Queen’s School of Business and CEO Forum. For more information, visit www.napoleonproducts.com.

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Everywhere you look, you are besieged by competing demands for your time and attention, commanding you to practice multitasking. “Answer the phone.” “Click here.” “Push here.” “Open me.” “Switch me on.” “Do it all at once!”

Equally unfortunate, multitasking is often promoted as a way for us to meet the complex demands of modern society—and accomplish more in the same amount of time. Have you ever attempted to work on two things at once? You don’t accomplish much, and time mysteriously disappears.

Everyday, people find themselves perpetually attempting to do many things at once. Yet, attempting to do many things simultaneously can actually have the opposite effect; it makes you less efficient and contributes to stress.

No matter what analogies or metaphors you might have heard, a human being is not a computer. Computers can multitask with ease; the Windows operating system, for example, is capable of running any number of programs without sacrificing accuracy or peace of mind. While there are some low level tasks in which you can multitask, such as eating and watching television, for business professionals multitasking is an idea whose time should never have come.

The primary cost of multitasking is, ironically, the very thing that career professionals are desperate to save: time.

Multitasking is not only ineffective, it’s also potentially dangerous. Concentrating on a distant phone call inevitably detracts from a driver’s ability to focus on the road, putting them at dire risk of injury. Several studies have found that cell phone use while driving leads to an increased risk of automobile accidents.

So, how are you supposed to fit in all of your daily tasks without getting so stressed out or frustrated that you cannot finish any? The answer: less is more.

Science has shown that your brain works best when it gives sharp attention in one direction.

There is no greater efficiency than focusing on the task at hand and giving it your full concentration.

When an airline flight is canceled and people rush to the reservation desk and scramble to catch the next plane or some other connection, does the gate agent attempt to take on five or 10 people at a time? No. He or she looks at the computer and handles a particular customer’s rerouting, looking up only sparingly. The attendant is not fazed by a 20-person line because it is clearly practical to proceed through it one customer at a time.

Suppose you are continually interrupted by the phone whenever you try to work at your PC. You cannot do your best work because when the phone rings you lose your concentration and focus. How can you handle that situation so that both jobs get the best of your attention? The key is a process called “mental completion.”

When the phone rings while you are working on your computer, silently recognize yourself by thinking, “I acknowledge myself for coming this far on this project.” Then save the work on your screen and turn to the phone. Give the caller your complete and undivided attention; take notes, even smile into the phone. Do whatever you need to do in order to be successful on that phone call. At the conclusion of the call, put the phone down, acknowledge yourself for handling it, and turn back to your earlier task.

The process of giving yourself a mental completion on all tasks, or even thoughts, sets up a mental partition. You gain more energy, more focus, and more direction for your next task. Both your productivity and your peace of mind will improve.

Jeff Davidson, MBA, CMC (aka “The Work-life Balance Expert”®) offers keynote presentations and workshops on a creating work-life balance, managing the pace with grace, and thriving in a hyper-accelerated world. He has spoken to Fortune 50 companies, such as Lockheed and IBM, as well as American Express, Westinghouse, America Online, and Wells Fargo. Jeff also is the author of Simpler Living, Breathing Space, and Dial it Down, Live it Up. His books have been published in 19 languages including Arabic, Chinese, Japanese, Malay, Turkish, and Russian. For more information visit www.BreathingSpace.com.