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101 Amazing Ways to Reduce STRESS

Courtesy of the Tripler Army Medical Centre, Honolulu, Hawaii

1. Get up 15 minutes earlier
2. Prepare for the morning the night before
3. Avoid tight fitting clothes
4. Avoid relying on chemical aids
5. Set appointments ahead
6. Don’t rely on your memory ... Write it down
7. Practice preventive maintenance
8. Make duplicate keys
9. Say “no” more often
10.Set priorities in your life
11. Avoid negative people
12. Use time wisely
13. Simplify meal times
14. Always make copies of important papers
15. Anticipate your needs
16.. Repair anything that doesn’t work properly
17. Ask for help with the jobs you dislike
18. Break large tasks into bite size portions
19. Look at problems as challenges
20. Look at challenges differently
21. Unclutter your life
22. Smile
23. Be prepared for rain
24. Tickle a baby
25. Pet a friendly dog/cat
26. Don’t know all the answers
27. Look for a silver lining
28. Say something nice to someone
29. Teach a kid to fly a kite
30. Walk in the rain
31. Schedule play time into every day
32. Take a bubble bath
33. Be aware of the decisions you make
34. Believe in yourself
35. Stop saying negative things to yourself
36. Visualize yourself winning
37. Develop your sense of humour
38. Stop thinking tomorrow will be a better today
39. Have goals for yourself
40. Dance a jig
41. Say “hello” to a stranger
42. Ask a friend for a hug
43. Look up at the stars
44. Practice breathing slowly
45. Learn to whistle a tune
46. Read a poem
47. Listen to a symphony
48. Watch a ballet
49. Read a story curled up in bed
50. Do a brand new thing
51. Stop a bad habit
52. Buy yourself a flower
53. Take time to smell the flowers
54. Find support from others
55. Ask someone to be your “vent-partner”
56. Do it today
57. Work at being cheerful and optimistic
58. Put safety first
59. Do everything in moderation
60. Pay attention to your appearance
61. Strive for Excellence NOT perfection
62. Stretch your limits a little each day
63. Look at a work of art
64. Hum a jingle
65. Maintain your weight
66. Plant a tree
67. Feed the birds
68. Practice grace under pressure
69. Stand up and stretch
70. Always have a plan “B”
71. Learn a new doodle
72. Memorize a joke
73. Be responsible for your feelings
74. Learn to meet your own needs
75. Become a better listener
76. Know your limitations and let others know them, too
77. Tell someone to have a good day in Latin
78. Throw a paper airplane
79.. Exercise every day
80. Learn the words to a new song
81. Get to work early
82. Clean out one closet
83. Play patty cake with a toddler
84. Go on a picnic
85. Take a different route to work
86. Leave work early (with permission)
87. Put air freshener in your car
88.. Watch a movie and eat popcorn
89. Write a note to a far away friend
90. Go to a ball game and scream
91. Cook a meal and eat it by candlelight
92. Recognize the importance of unconditional love
93. Remember that stress is an attitude
94. Keep a journal
95. Practice a monster smile
96. Remember you always have options
97. Have a support network of people, places and things
98. Quit trying to fix other people
99. Get enough sleep
100.Talk less and listen more
101.Freely praise other people

BONUS: Relax, take each day at a time…you have the rest of your life to live!

102. Find a good teacher locally to learn soft T’ai Chi in this coming year

Research on Taichi

Tai Chi and Qigong Exercises for Rehabilitation, Falls Prevention and Promotion of Health in NHS. It contains a number of articles/researches regrading Qigong/Taichi and its effectiveness to help patients.

BBC Daily News: Exercise ‘keeps the mind sharp’ in over-50s, study finds 2017

If you have missed out see BBC 2 programme broadcasted on; 10 Oct 2018. Check BBC I-player, a programme called: “Trust me, I am a doctor Series 8: Episode 6”.

  1. The Therapeutic Benefit of Taichi by Wisconsin Medical Journal 2006 - A systematic review of reports on the physical and psychological of Taichi on various chronic medical conditions
  2. With slow movements as fluid as silk, the gentle Chinese practice of Tai Chi seems tailor-made for easing sore joints and muscles - Arthritis Today
  3. T’ai Chi Prevents Falls, Boosts Mental Health in Seniors: But the gentle form of exercise doesn’t relieve symptoms of cancer, arthritis, researchers find, 17 May 2011
  4. A Randomized Clinical Trial of Alternative Stress Management Interventions in Persons With HIV Infection - Virginia Commonwealth University, June 2008
  5. Meditation Practices for Health: State of the Research - Prepared for: Agency for Healthcare Research and Quality, U.S. Department of Health and Human Services, June 2007
  6. Taichi - Natural Standard Research Collaboration, March 2007
  7. Change in perceived psychosocial status following a 12-week Tai Chi exercise programme, August 2005
  8. Researchers Find that T’ai Chi Relieves Knee Osteoarthritis: - November, 2009
  9. The Effect of Tai Chi Quan and Computerized Balance Training on Postural Stability in Older Subjects: - Physical Therapy, April, 1997
  10. Community-based group exercise improves balance and reduces falls in at-risk older people: a randomised controlled trial - Oxford Journals - Age and Aging 2003
  11. Health benefits of Tai Chi exercise: improved balance and blood pressure in middle-aged women: - Oxford Journals - Health Promotion International, March 2004
  12. Tai Chi as an Adjunct to Cardiac Rehabilitation Exercise Training: , Journal of Cardiopulmonary Rehabilitation - March/April 2003
  13. The Influence of Intense Tai Chi Training on Physical Performance and Hemodynamic Outcomes in Transitionally Frail, Older Adults: , The Journals of Gerontology Series A: Biological Sciences and Medical Sciences - 2006
  14. Effects of T’ai Chi on Balance: , Archives of Otolaryngology Head and Neck Surgery - November 1999
  15. Tae Kwon Do: An Effective Exercise for Improving Balance and Walking Ability in Older Adults: Oxford Journals - September 21, 2006
  16. For more medical research, visit: William CC Chen’s website
  17. Medical X-Plain Library This is an excellent website to keep and read
  18. U.S. National Library of Medicine: Another excellent website to keep and read
  19. Meditation found to increase brain size: By William J. Cromie, Harvard News Office, 2006
  20. De-clutter your mind: Mindfulness is a new, mysticism-free meditation technique that Americans are using to chase away the stresses of daily life. And experts believe it can also help us beat depression - for good. Jane Feinmann reports, 2005
  21. Selective Bibliography of Scientific Papers: a range of peer-reviewed scientific papers on various aspects of Mindfulness-based Stress Reduction
  22. Medical research on Tai Chi: Three Treasures School of Taijiquan
  23. Qigong and ageing: Three Treasures School of Taijiquan
  24. Taiji Meditation: Three Treasures School of Taijiquan
  25. Prescribing Tai Chi for Fibromyalgia - Are We There Yet? By: Gloria Y. Yeh, M.D., M.P.H., Ted J. Kaptchuk, and Robert H. Shmerling, M.D. 2010
  26. A Randomized Trial of Tai Chi for Fibromyalgia, By: Chenchen Wang, M.D., M.P.H., Christopher H. Schmid, Ph.D., Ramel Rones, B.S., Robert Kalish, M.D., Janeth Yinh, M.D., Don L. Goldenberg, M.D., Yoojin Lee, M.S., and Timothy McAlindon, M.D., M.P.H.
  27. Preventing Falls for Mature People: Everyday Fitness Ideas from the National Institute on Aging at NIH or see: National Institute on Aging
  28. Fall Proofing Your Home for Mature People: Everyday Fitness Ideas from the National Institute on Aging at NIH or see: National Institute on Aging
  29. Fall Proofing Your Home for Mature People: Everyday Fitness Ideas from the National Institute on Aging at NIH or see:National Institute on Aging
  30. This form of gentle exercise is actually quite good for your heart
  31. Tai Chi found to be as effective as physical therapy for knee osteoarthritis
  32. Strongest Study Yet Shows Meditation Can Lower Risk of Heart Attack and Stroke
  33. Mindfulness-based stress reduction program in coronary heart disease: A randomized control trial
  34. Meditation and Heart Health
  35. Eight weeks to a better brain
  36. Exercise May Prevent Harmful Falls in Men
  37. Exercise, But Not Vitamin D, Cuts Injuries From Falls in Older Women
  38. Falls on the Rise Among U.S. Seniors
  39. Weakened Knees a Big Cause of Falls for Older People
  40. The Health Benefits of Tai Chi
  41. Tai Chi and Postural Stability in Patients with Parkinson’s Disease - The Oregon Health Authority
  42. Tai Chi and Fall Reductions in Older Adults: A Randomized Controlled Trial - The Oregon Health Authority
  43. Tai Chi: Improving Functional Balance and Predicting Subsequent Falls in Older Persons - The Oregon Health Authority
  44. Tai Chi FAQs - The Oregon Health
  45. Tai Chi Moves for Beginners: Harvard Scientists Now Back This Ancient Exercise
  46. 5 Proven Qigong Benefit and Beginner Exercises
  47. Tai Chi training for attention deficit hyperactivity disorder
  48. Effect of Tai Chi on psychological disorder in college students: A protocol of systematic review and meta-analysis
  49. A New Study Says Tai Chi Is an Effective Way to Lose Belly Fat—Here Are 10 Moves to Try Today


Selected Quotes

Yin and Yang relationship to each other is not static, duality. In motion they separate; in stillness they fuse. To the Taoist the fundamental principle of long & fulfilling life was the balancing of Yin & Yang in everything. Ancient Thoughts - Modern application B. Tony Zayner

“The spirit of emptiness is immortal it is called the Great Mother because it gives birth to Heaven and earth it is like vapour hardly seen but always present use it effortlessly.” source unknown

You’re only here for a short visit. Don’t hurry, don’t worry. And be sure to smell the flowers along the way. Walter Hagen (Golfer 1892-1969).

Nature does not hurry, yet everything is accomplished. Lao Tzu

A tree as great as a Man’s Embrace - Springs from a small shoot;
A terrace nine stories high - Begins with a pile of earth;
A journey of a thousand miles - Starts under one’s feet
From the Tao Te Ching: By Lao Tsn

Do not be eager, gets what you have been given. Grandmaster Tao Ping-Siang

Listen to the energy behind the movements. Grandmaster Dr. John Kells

Softness is when our physicality no longer resists energy. Grandmaster Dr. John Kells

The feast is forward. Grandmaster Dr. John Kells

Practice false to cultivate the truth. From classic - source unknown

Your opponent starts first but you arrive first. From classic - source unknown

Imagination, song, the soaring spirit, Separate them to know them as aspects of the whole, Join them to know the mystery of totality. Tao

Lose, lose, lose until there is nothing more to lose. Chinese proverb

Chinese translation of “Pushing Hands” is called: “Investigating Hands”

Anybody who uses language should know that “words” are not a “replication” of experience but a “representation”. Language does not replicate experience although it may replicate what is thought to be experience. Source unknown

Reading List

  • T’ai Chi, Cheng Man-ch’ing and Robert Smith, Tuttle (1982).
  • Laoshi, Taichi Teachers and pursuit of Principle, Jan Kauskas
  • T’ai Chi - The Essential Introductory Guide, Alan Peck, Vermilion (1996).

  • Harvard Medical School Guide to Tai Chi. 12 Weeks to a Healthy Body, Strong Heart and Sharp Mind, Peter M. Wayne, Mark L. Fuerst. Shambhala Publications, Inc. 2013 by Harvard Health Publications
  • T’ai Chi Ch’uan Becoming one with Tao, Petra and Toyo Kobayashi, Tuttle Publishing (2006
  • Taiji Qigong: The theory and Practice of Taiji Qigong - Chris Jamey
  • The Essence of T’ai Chi Ch’uan: The Literary Tradition, Lo/Inn /Amacker/Foe (trans.), North Atlantic Books (1979)
  • Taiji Push Hands: The secret of Qi in Taiji Quan, Ping-Siang Tao, Blue Mountain Feng Shui Institute, Washington, 2009
  • Chinese Boxing - Masters and Methods, Robert Smith, North Atlantic Books (1974).
  • The Tao of T’ai Chi Ch’uan, Jou, Tsung Hwa. T’ai Chi Foundation (1981).
  • The Essence and Applications of Taijiquan, Yang Chengfu, Louis Swaim (trans.), North Atlantic Books (2005).
  • Cheng Tzu ‘s Thirteen Treatises on T’ai Chi Ch ‘uan, Cheng Man-ch’ ing, Benjamin Lo (trans.), North Atlantic Books (1985).
  • T’ai Chi Ch’uan Ta Wen, Chen Wei-Ming, translated by Benjamin Pang Jeng Lo and Robert W. Smith, North Atlantic Books (1985).
  • Cheng Hsin - The Principles of Effortless Power, Peter Ralston, North Atlantic Books (1989).
  • T’ai Chi Touchstones: Yang Family Secret Transmissions, Douglas Wile (trans.), Sweet Chi Press (1983).
  • T’ai Chi for Health and Self-Defence, T.T. Liang, Vintage Books (1977).
  • Classical T’ai Chi Sword, Petra and Toyo Kobayashi, Tuttle (2003).
  • T’ai Chi Ch’uan - The Internal Tradition, Ron Sieh, North Atlantic Books (1992).
  • Further Explorations in The Tao of Cheng Man-ch’ing, published by Frog Ltd., 1994 ISBN: 1-883319-13-7
  • Professor Cheng Man-ch’ing and his Tai Chi Chuan, North Atlantic Books, 1991 ISBN: 1-883319-13-7
  • There Are No Secrets, Wolfe Lowenthal, Frog Ltd.
  • Gateway to the Miraculous, Wolfe Lowenthal, Frog Ltd.


  • Tao Te Ching - Various translations, some terse… others fluffy! Dip into a few and see what’s to your taste.
  • Vitality, Energy, Spirit - A Taoist Sourcebook, Translated and edited by Thomas Cleary, Shambala (1991).
  • Awakening to the Tao, Liu I-Ming, translated by Thomas Cleary, Shambala (1998).
  • The Book of Balance and Harmony, translated by Thomas Cleary, North Point Press (1989).
  • The Art of War, Sun Tzu, translated by Thomas Cleary, Shambala (1988).
  • Zen Flesh Zen Bones, compiled by Paul Reps, Penguin (1957).
  • Zen Mind, Beginner’s Mind, Shunryu Suzuki, Weatherhill (1973).
  • The Book of Five Rings, Miyamoto Musashi, translated by Thomas Cleary, Shambala (1993).
  • Training with the Master - Lessons with Morihei Ueshiba, John Stevens and Walter Krenner, Shambala (1999).
  • The Taoist I Ching, translated by Thomas Cleary, Shambala (1991).
  • 101 Reflections on Taichi Chuan, Michael Gilman, YMAA Publication Center, (2002).


Some Headline Facts:

  • In cities: older people over the age of 65 have 30% chance of fall each year. This number will increase to 50% for the older people over the age of 80.
  • Older people, who fall once, then have 2 to 3 times more chance of falling again within the next year.
  • 20 - 30% suffer injuries that reduce mobility & independence and increase the risk of premature death.
  • A follow up carried out in one year indicated that: 20% of frequent fallers were either in hospital, full time care or have died.
  • 10% of falls result in a serious injury, 5% in a fracture than a hip, and 1.5% in a hip fracture in age higher than 65, rising to 3% on age over 80.

Even if there are no serious injuries resulting from a fall there may be emotional consequences such as loss of confidence and increasing social isolation.

Falls among the elderly is a potentially hidden problem - it is estimated that 75 to 80% of falls are never reported.

Falls are not an inevitable consequence of ageing and much can be done to reduce the risk of falling.

If you have had a fall, are concerned about falling or know someone who meets these descriptions then contact your GP.


Please consult your doctor before embarking upon any of these exercises. Do NOT attempt these exercises on your own if you suffer from any degree of dizziness.