stress management : Career Goals and Stress
"Keep interested in your own career, however humble;
it is a real possession in the changing fortunes of time."
Max Ehrmann
"Desiderata"
When it comes to career success, direction and focus are crucial. But beyond direction, how effective is it to have goals?
Requirements for Effective Goal-Setting
Much has been researched and written about the effectiveness of goal setting.
The findings say that :
Difficult goals lead to higher performance than easy goals.
Difficult goals lead to higher performance than "do your best" goals.
Setting specific goals results in more precise performance than setting "do your best" goals.
Just having the goal is not enough. You must develop a strategy to make it happen. What are the activities you need to perform everyday? Plan those activities, but also stay alert and open to new ways to achieve your goals as they present themselves.
There are three critical requirements that dictate how well goal setting will work:
Commitment to your goals.
Periodically reviewing where you stand regarding goal achievement (getting feedback).
Belief that you can achieve your goals (self-confidence and self-efficacy).
You need to genuinely desire the goals you set. If you don't like your job and don't want to be there, then it is difficult to be committed. It's also crucial that you believe that you can achieve the goals you set for yourself.
Stress and Goal Setting
Goals create striving which results in more stress. So how do you deal with this stress?
Since I am notoriously poor at pacing myself, I created a structure to help me with this process. My plan includes eating a healthy diet and exercising regularly, but also not scheduling clients on Fridays. I never work past 8 p.m. I plan vacations and weekends away, and schedule social events with friends at least once per week. Part of my stress management program also involves not over-booking myself with social activities so that I have time to retreat for rest and recuperation.
As I approached graduation from college many years ago, I wrote a poem about goal setting which I titled, "My Brook and I."
I remember the brook
streaming though the woods;
spending hours around it,
building forts, wiping the mud off me with skunk cabbage.
I remember the brook on sunny days;
Water babbling over stones and rocks, pieces of wood;
making the water ripple the way it did.
I wondered what happened to the brook
traveling away from my yard.
I had a goal for my brook
to flow to the ocean...but then what?
I see goals for myself thwarted, rearranged, fulfilled.
But the goal for my brook; What happened to it?
Deepak Chopra, in The Seven Spiritual Laws of Success, says that if we want to have a successful career, we should first center ourselves and then release our intentions (our career goals) to the universe. We should not be attached to the way these goals develop, or to the exact outcome, but leave the details to the universe. We can get the same results through effort and trying, he says, but the result is stress, which can lead to heart attacks and other physical illnesses.
Sometimes we focus more on our unhappiness with our present situation, than on what we want to achieve. Chopra says that we should accept where we are now, be fully present in the moment and concentrate on our deepest intentions (goals).
Goals should be difficult, but achievable with persistent effort. Goals that are too extreme, such as doubling your income in one year, can only discourage you.
Goals work because you persist and focus your efforts in a specific direction.
Without that direction, we can find ourselves floating through our lives, more at the mercy of outside forces that are not devoted to our welfare or success. But we can manage our goals in a way that does not create undo stress by not being attached to the exact way they are achieved.
Having set goals the brook and I build toward them. The brook unable to know...
about a pipe in the ground, a seeping marsh, a dam.
Myself not knowing the course I will follow.
Knowing what I want, yet finding it hard to grasp.
I remember years of competition, of struggle, of acceptance.
Then discovering what is real, important;myself, my friends, expression;
a soft kitten purring on my lap; peace.
Being more than a doctor, a lawyer.
Knowing comfort, relaxation. Being myself.
Approaching the completion of one goal, I set new ones.
But fulfilling them means going away, sorrow.
Like the brook moves on, streams to the river... the ocean.
Saying goodbye to familiar things, friends.
Facing a reoccurrence of similar past memories, painful.
Conclusion
In my business I set performance goals for myself every year. I also set goals for relationships, finances, home, physical and mental health, as well as spiritual development. I can attest to the fact that the more specific the goal, and the more frequently I review that goal and focus on it, the more likely I am to meet that goal. It helps to write down your goals, read through them periodically, visualize them and keep a picture journal that represents the achievement of those goals. But it also helps to listen to the feedback from the universe, and make adjustments to those goals when necessary. We should have a career plan, but be flexible with how it unfolds.
by Brenda Smith, EQ Coach
it is a real possession in the changing fortunes of time."
Max Ehrmann
"Desiderata"
When it comes to career success, direction and focus are crucial. But beyond direction, how effective is it to have goals?
Requirements for Effective Goal-Setting
Much has been researched and written about the effectiveness of goal setting.
The findings say that :
Difficult goals lead to higher performance than easy goals.
Difficult goals lead to higher performance than "do your best" goals.
Setting specific goals results in more precise performance than setting "do your best" goals.
Just having the goal is not enough. You must develop a strategy to make it happen. What are the activities you need to perform everyday? Plan those activities, but also stay alert and open to new ways to achieve your goals as they present themselves.
There are three critical requirements that dictate how well goal setting will work:
Commitment to your goals.
Periodically reviewing where you stand regarding goal achievement (getting feedback).
Belief that you can achieve your goals (self-confidence and self-efficacy).
You need to genuinely desire the goals you set. If you don't like your job and don't want to be there, then it is difficult to be committed. It's also crucial that you believe that you can achieve the goals you set for yourself.
Stress and Goal Setting
Goals create striving which results in more stress. So how do you deal with this stress?
Since I am notoriously poor at pacing myself, I created a structure to help me with this process. My plan includes eating a healthy diet and exercising regularly, but also not scheduling clients on Fridays. I never work past 8 p.m. I plan vacations and weekends away, and schedule social events with friends at least once per week. Part of my stress management program also involves not over-booking myself with social activities so that I have time to retreat for rest and recuperation.
As I approached graduation from college many years ago, I wrote a poem about goal setting which I titled, "My Brook and I."
I remember the brook
streaming though the woods;
spending hours around it,
building forts, wiping the mud off me with skunk cabbage.
I remember the brook on sunny days;
Water babbling over stones and rocks, pieces of wood;
making the water ripple the way it did.
I wondered what happened to the brook
traveling away from my yard.
I had a goal for my brook
to flow to the ocean...but then what?
I see goals for myself thwarted, rearranged, fulfilled.
But the goal for my brook; What happened to it?
Deepak Chopra, in The Seven Spiritual Laws of Success, says that if we want to have a successful career, we should first center ourselves and then release our intentions (our career goals) to the universe. We should not be attached to the way these goals develop, or to the exact outcome, but leave the details to the universe. We can get the same results through effort and trying, he says, but the result is stress, which can lead to heart attacks and other physical illnesses.
Sometimes we focus more on our unhappiness with our present situation, than on what we want to achieve. Chopra says that we should accept where we are now, be fully present in the moment and concentrate on our deepest intentions (goals).
Goals should be difficult, but achievable with persistent effort. Goals that are too extreme, such as doubling your income in one year, can only discourage you.
Goals work because you persist and focus your efforts in a specific direction.
Without that direction, we can find ourselves floating through our lives, more at the mercy of outside forces that are not devoted to our welfare or success. But we can manage our goals in a way that does not create undo stress by not being attached to the exact way they are achieved.
Having set goals the brook and I build toward them. The brook unable to know...
about a pipe in the ground, a seeping marsh, a dam.
Myself not knowing the course I will follow.
Knowing what I want, yet finding it hard to grasp.
I remember years of competition, of struggle, of acceptance.
Then discovering what is real, important;myself, my friends, expression;
a soft kitten purring on my lap; peace.
Being more than a doctor, a lawyer.
Knowing comfort, relaxation. Being myself.
Approaching the completion of one goal, I set new ones.
But fulfilling them means going away, sorrow.
Like the brook moves on, streams to the river... the ocean.
Saying goodbye to familiar things, friends.
Facing a reoccurrence of similar past memories, painful.
Conclusion
In my business I set performance goals for myself every year. I also set goals for relationships, finances, home, physical and mental health, as well as spiritual development. I can attest to the fact that the more specific the goal, and the more frequently I review that goal and focus on it, the more likely I am to meet that goal. It helps to write down your goals, read through them periodically, visualize them and keep a picture journal that represents the achievement of those goals. But it also helps to listen to the feedback from the universe, and make adjustments to those goals when necessary. We should have a career plan, but be flexible with how it unfolds.
by Brenda Smith, EQ Coach
stress management : Career Enhancement Tools For Stress Management
No matter what your career, you will periodically face stressful situations from time to time. Handling stress in the workplace is challenging. Those that manage it well will be top candidates for career advancement.
Stress management requires skills and techniques. These are learned over time in a work environment or through career enhancement courses.
The first effective step in stress management is to "carve" away at it a little at a time. Solving stress issues with a "rip the bandaid off" approach more often than not creates even more stress. Take a step-at-at time approach to solving the issue.
Second, most stress at the office starts at home. Take a look at your personal life. If you can narrow down the issues there as to what is causing the stress you can them begin to work it out slowly. Once things are running better at home they will be better in your work arena, too.
Third, your job and career can be a stressful one. If it is, decide either how you can handle the stress better or think of changing careers. You may need outside help with this decision and this is where a lot of other career enhancement tools come in to play: by providing help and information for this type of decision.
It's also important to know many people experience severe stress in their careers. You are not alone. Career-minded individuals who are focused on success tend to stick with their jobs over the long haul. In order to advance and prove your value when the next round of promotions come, you must be able to deal with stress effectively.
Finally, a few quick tools to help with stress:
1. Avoid Stress
Stay focused on your work. Exceed expectations by demanding excellence from yourself even if no one else does.
2. Be Organized
Keep a day planner and use it!
3. Talk Less
Professionals focus on doing their work. Gossip creates stress. Playing "he said she said" is not only tacky but dangerous. Danger will cause stress.
These little tools will help while you look for larger and better solutions in handling stress on your way to career advancement. There is also career enhancement information for your use at Career Enhancement Basics.
by Joyce Jackson
Stress management requires skills and techniques. These are learned over time in a work environment or through career enhancement courses.
The first effective step in stress management is to "carve" away at it a little at a time. Solving stress issues with a "rip the bandaid off" approach more often than not creates even more stress. Take a step-at-at time approach to solving the issue.
Second, most stress at the office starts at home. Take a look at your personal life. If you can narrow down the issues there as to what is causing the stress you can them begin to work it out slowly. Once things are running better at home they will be better in your work arena, too.
Third, your job and career can be a stressful one. If it is, decide either how you can handle the stress better or think of changing careers. You may need outside help with this decision and this is where a lot of other career enhancement tools come in to play: by providing help and information for this type of decision.
It's also important to know many people experience severe stress in their careers. You are not alone. Career-minded individuals who are focused on success tend to stick with their jobs over the long haul. In order to advance and prove your value when the next round of promotions come, you must be able to deal with stress effectively.
Finally, a few quick tools to help with stress:
1. Avoid Stress
Stay focused on your work. Exceed expectations by demanding excellence from yourself even if no one else does.
2. Be Organized
Keep a day planner and use it!
3. Talk Less
Professionals focus on doing their work. Gossip creates stress. Playing "he said she said" is not only tacky but dangerous. Danger will cause stress.
These little tools will help while you look for larger and better solutions in handling stress on your way to career advancement. There is also career enhancement information for your use at Career Enhancement Basics.
by Joyce Jackson
stress management : Career Enhancement Tools
No matter what your career, you will periodically face stressful situations from time to time. Handling stress in the workplace is challenging. Those that manage it well will be top candidates for career advancement.
Stress management requires skills and techniques. These are learned over time in a work environment or through career enhancement courses.
The first effective step in stress management is to "carve" away at it a little at a time. Solving stress issues with a "rip the bandaid off" approach more often than not creates even more stress. Take a step-at-at time approach to solving the issue.
Second, most stress at the office starts at home. Take a look at your personal life. If you can narrow down the issues there as to what is causing the stress you can them begin to work it out slowly. Once things are running better at home they will be better in your work arena, too.
Third, your job and career can be a stressful one. If it is, decide either how you can handle the stress better or think of changing careers. You may need outside help with this decision and this is where a lot of other career enhancement tools come in to play: by providing help and information for this type of decision.
It's also important to know many people experience severe stress in their careers. You are not alone. Career-minded individuals who are focused on success tend to stick with their jobs over the long haul. In order to advance and prove your value when the next round of promotions come, you must be able to deal with stress effectively.
Finally, a few quick tools to help with stress:
1. Avoid Stress
Stay focused on your work. Exceed expectations by demanding excellence from yourself even if no one else does.
2. Be Organized
Keep a day planner and use it!
3. Talk Less
Professionals focus on doing their work. Gossip creates stress. Playing "he said she said" is not only tacky but dangerous. Danger will cause stress.
These little tools will help while you look for larger and better solutions in handling stress on your way to career advancement. There is also career enhancement information for your use at Career Enhancement Basics.
by Joyce Jackson
Stress management requires skills and techniques. These are learned over time in a work environment or through career enhancement courses.
The first effective step in stress management is to "carve" away at it a little at a time. Solving stress issues with a "rip the bandaid off" approach more often than not creates even more stress. Take a step-at-at time approach to solving the issue.
Second, most stress at the office starts at home. Take a look at your personal life. If you can narrow down the issues there as to what is causing the stress you can them begin to work it out slowly. Once things are running better at home they will be better in your work arena, too.
Third, your job and career can be a stressful one. If it is, decide either how you can handle the stress better or think of changing careers. You may need outside help with this decision and this is where a lot of other career enhancement tools come in to play: by providing help and information for this type of decision.
It's also important to know many people experience severe stress in their careers. You are not alone. Career-minded individuals who are focused on success tend to stick with their jobs over the long haul. In order to advance and prove your value when the next round of promotions come, you must be able to deal with stress effectively.
Finally, a few quick tools to help with stress:
1. Avoid Stress
Stay focused on your work. Exceed expectations by demanding excellence from yourself even if no one else does.
2. Be Organized
Keep a day planner and use it!
3. Talk Less
Professionals focus on doing their work. Gossip creates stress. Playing "he said she said" is not only tacky but dangerous. Danger will cause stress.
These little tools will help while you look for larger and better solutions in handling stress on your way to career advancement. There is also career enhancement information for your use at Career Enhancement Basics.
by Joyce Jackson
stress management : How To Reduce Your Stress Like The Pros Do
Stress is a huge problem especially for people in western societies. There are three types of stressors:
- Physical
- Psychological
- Environmental or Social.
The first group of stressors affect physically, for example : hunger ,hot and cold, illness, pain and injury, viruses, lack of sleep.
The Psychological affects your mind. Examples are : loneliness, fear, death of a relative or friend, threats to security, rejection, depression.
The Social occurs on your environment and they are such as: unpleasant work, extreme weather, economic depression, family environment and friends.
The Job stress is the most important that dominates our lives. It's high unlikely to find someone without stress.
Some of the symptoms of stress are :
Tension, anxiety and confusion.
Withdrawal and depression.
Feelings of isolation and alienation.
Boredom and job dissatisfaction.
Low self-esteem.
So how you can reduce your stress?
One factor which is diminished is the nutrition. Most of us eat junk food, like fast food , snacks , refreshments which contain a lot of sugar e.t.c. That kind of food will cause illness sooner or later and there is no way you can reduce your stress.
Another factor is smoking especially when is compined with caffeine. These two triggers the stress response.
Medical research has proved that during the stress situations particular vitamins are needed to maintain proper functioning nervous and endocrine systems.
Deficiencies of vitamins B-1, B-5 and B-6, can lead to anxiety reactions, depression, insomnia, and cardiovascular weaknesses, while vitamins B-2 and niacin deficiencies have been known to cause stomach irritability and muscular weakness. Their depletion lowers your tolerance to, and ability to cope with stressors.
One widely popular theory is that the body's need for vitamin C increases when under stress.
The reasons are two:
Vitamin C is stored in the adrenal gland. After the gland releases adrenal hormones as part of the stress response, the supply needs to be replenished. The production of adrenal hormones is accelerated by vitamin C.
Vitamin C is also needed for the synthesis of the thyroid hormone. Thyroid hormone production regulates the body's metabolism. Thus, when the metabolic rate increases under stress, so does the need for vitamin C.
Where do you find these vitamins, particularly B and C?
The B vitamins are amply supplied in protein rich foods.
Vitamin C is found in : citrus fruits, broccoli ,strawberries, tomatoes, green peppers
You may want to give special attention to foods that provide those vitamins affected by stress, but not to the extent that you neglect other important nutrients.
Relaxation is the best tool you could use in order to reduce stress. You can achive relaxation by following the techniques below:
- meditation
- yoga
- hypnosis
- deep breathing
- Progressive relaxation
Relaxation essentially means paying attention to something calming. For example, you can concentrate on your breath and your body. Your aim is to calm your mind and lower your metabolism.
Stress management is a lifelong process. With a successful stress management program, you'll note positive changes:
-In your own health and well-being .
-In your relations with family, friends and coworkers .
-In your performance your energy your concentration your ability to cope your efficiency
by Christos Varsamis
- Physical
- Psychological
- Environmental or Social.
The first group of stressors affect physically, for example : hunger ,hot and cold, illness, pain and injury, viruses, lack of sleep.
The Psychological affects your mind. Examples are : loneliness, fear, death of a relative or friend, threats to security, rejection, depression.
The Social occurs on your environment and they are such as: unpleasant work, extreme weather, economic depression, family environment and friends.
The Job stress is the most important that dominates our lives. It's high unlikely to find someone without stress.
Some of the symptoms of stress are :
Tension, anxiety and confusion.
Withdrawal and depression.
Feelings of isolation and alienation.
Boredom and job dissatisfaction.
Low self-esteem.
So how you can reduce your stress?
One factor which is diminished is the nutrition. Most of us eat junk food, like fast food , snacks , refreshments which contain a lot of sugar e.t.c. That kind of food will cause illness sooner or later and there is no way you can reduce your stress.
Another factor is smoking especially when is compined with caffeine. These two triggers the stress response.
Medical research has proved that during the stress situations particular vitamins are needed to maintain proper functioning nervous and endocrine systems.
Deficiencies of vitamins B-1, B-5 and B-6, can lead to anxiety reactions, depression, insomnia, and cardiovascular weaknesses, while vitamins B-2 and niacin deficiencies have been known to cause stomach irritability and muscular weakness. Their depletion lowers your tolerance to, and ability to cope with stressors.
One widely popular theory is that the body's need for vitamin C increases when under stress.
The reasons are two:
Vitamin C is stored in the adrenal gland. After the gland releases adrenal hormones as part of the stress response, the supply needs to be replenished. The production of adrenal hormones is accelerated by vitamin C.
Vitamin C is also needed for the synthesis of the thyroid hormone. Thyroid hormone production regulates the body's metabolism. Thus, when the metabolic rate increases under stress, so does the need for vitamin C.
Where do you find these vitamins, particularly B and C?
The B vitamins are amply supplied in protein rich foods.
Vitamin C is found in : citrus fruits, broccoli ,strawberries, tomatoes, green peppers
You may want to give special attention to foods that provide those vitamins affected by stress, but not to the extent that you neglect other important nutrients.
Relaxation is the best tool you could use in order to reduce stress. You can achive relaxation by following the techniques below:
- meditation
- yoga
- hypnosis
- deep breathing
- Progressive relaxation
Relaxation essentially means paying attention to something calming. For example, you can concentrate on your breath and your body. Your aim is to calm your mind and lower your metabolism.
Stress management is a lifelong process. With a successful stress management program, you'll note positive changes:
-In your own health and well-being .
-In your relations with family, friends and coworkers .
-In your performance your energy your concentration your ability to cope your efficiency
by Christos Varsamis
stress management : Choose a Stressless Lifestyle!
Choose a stressless lifestyle? That's very easy to say.
Yet it is so important. Our health should be our # 1 priority.
We all know that, and still we keep hearing about yet another
work mate who is now on the sick-list for several weeks to come.
The book stores are filled with books on stress management.
But, should we manage stress or reduce it? Stress and burnout
are two very common signs of a lifestyle that needs to be
changed. The changes must take place on three levels:
1. Our society
2. Our place of work
3. Our personal life
The third level, our private life, is the one that we can change
most easily. But we must also make efforts to bring about
changes on our job/school and keep claiming that society
takes its responsibility for our health. Of course, there are
no easy solutions.
Back to our question: Should we manage or reduce stress?
Personally I do not like the word "manage". It doesn't have
a good ring to it. To me, manage sounds like trying to handle
a situation by working very hard. I close my eyes and see this
tired out woman carrying heavy shopping bags up the stairs.
"I'll manage", she says as her heart pounds heavily. I don't
want to be that woman. And maybe that is not at all what the
stress experts mean when they use the word "manage". But,
still, I prefer the word "reduce".
On the personal level we can do a lot to reduce stress. There is
also stress that cannot be totally reduced. Then we need to learn
how to manage it. But watch out, because your boss might
prefer that you manage when you could reduce! It has become
a virtue to manage stress in our modern society. Don't try to
be the perfect employee, the perfect partner or the perfect
parent. When you can reduce, don't manage. Start with reducing
the unnecessary stress, then learn to manage the necessary in
a way that is good for your general health.
by Matt Moncrieff
Yet it is so important. Our health should be our # 1 priority.
We all know that, and still we keep hearing about yet another
work mate who is now on the sick-list for several weeks to come.
The book stores are filled with books on stress management.
But, should we manage stress or reduce it? Stress and burnout
are two very common signs of a lifestyle that needs to be
changed. The changes must take place on three levels:
1. Our society
2. Our place of work
3. Our personal life
The third level, our private life, is the one that we can change
most easily. But we must also make efforts to bring about
changes on our job/school and keep claiming that society
takes its responsibility for our health. Of course, there are
no easy solutions.
Back to our question: Should we manage or reduce stress?
Personally I do not like the word "manage". It doesn't have
a good ring to it. To me, manage sounds like trying to handle
a situation by working very hard. I close my eyes and see this
tired out woman carrying heavy shopping bags up the stairs.
"I'll manage", she says as her heart pounds heavily. I don't
want to be that woman. And maybe that is not at all what the
stress experts mean when they use the word "manage". But,
still, I prefer the word "reduce".
On the personal level we can do a lot to reduce stress. There is
also stress that cannot be totally reduced. Then we need to learn
how to manage it. But watch out, because your boss might
prefer that you manage when you could reduce! It has become
a virtue to manage stress in our modern society. Don't try to
be the perfect employee, the perfect partner or the perfect
parent. When you can reduce, don't manage. Start with reducing
the unnecessary stress, then learn to manage the necessary in
a way that is good for your general health.
by Matt Moncrieff
stress management : Combat Stress
Tips To Ease Tension
We all know what it feels like to get emotionally mangled by the weight of day to day struggles. Our bosses yell at us, our spouses yell at us - it feels like an endless circle where getting ahead at the office can leave us with so little energy for home that home turns into battlefield that leaves us with no energy for work.
Is mere survival all you can ask of a hassle-filled world ? No. Stress, in fact is not only something you can beat, but a force you can turn into an advantage. You don't have to run from it, and you don't need any special stress management. The following tested tips show you how to combat stress - and win.
Work On Your Attitude.
The most important point you can make about stress is that in most cases it's not what's out there that's the problem, its how you react to it. Changing the way you think can change a life of stress and discomfort to a life of challenge and excitement.
Think About Something Else.
Distract yourself - to break the thoughts that are producing your stress, you must think about something else. Anything will do, as long as it breaks the chain of bad thoughts.
Think Positive.
Thinking about a success or a past achievement is excellent when you're feeling uncertain, remind yourself of all the good things you've achieved in the past, and tell yourself that you're going to do the same in the future.
Take A Mental Vacation
Imagine yourself lying in warm sand on a beach in the Bahamas, a cool wind blowing off the ocean, the surf rolling in quietly in the background. It's amazing what this can do to help you relax.
Take Deap Breaths
Belly breathing is what some people call it. It's an old and useful trick for defeating anxiety and nervousness. The basic idea is act calm, be calm. When your experiencing stress, your pulse races and you start breathing very quickly. Forcing yourself to breathe slowly convinces the body that the stress has gone, whether it has or not.
The correct way to breathe is abdominally - feeling the stomach expand as you inhale, and collapse as you exhale.
Stretch\
A lot of us respond to stress with muscle tension. Ideally, we'd prefer to eliminate the cause of the stress, but stretching the muscles at least reduces the sensation of stress - the muscles relax, and we feel less tense.
Take A Hot Soak
Hot water works by defeating the stress response. When we're tense and anxious, blood flow to our extremities is reduced. Hot water restores circulation, convincing the body it's safe and that it's ok to relax. Cold water must not be used because it has the opposite effect, and will increase tension.
An office alternative might be running hot water over your hands until you feel the tension starting to drain away.
Excercise.
Regular exercise will burn off some of the stress chemicals tension produces, and exercise will tire your musles - a tired muscle is a relaxed muscle.
Listen To Music
Music soothes as perhaps nothing else does. You can use it in two basic ways - to relax or to inspire. New - Age music is very relaxing.
by John Moore
We all know what it feels like to get emotionally mangled by the weight of day to day struggles. Our bosses yell at us, our spouses yell at us - it feels like an endless circle where getting ahead at the office can leave us with so little energy for home that home turns into battlefield that leaves us with no energy for work.
Is mere survival all you can ask of a hassle-filled world ? No. Stress, in fact is not only something you can beat, but a force you can turn into an advantage. You don't have to run from it, and you don't need any special stress management. The following tested tips show you how to combat stress - and win.
Work On Your Attitude.
The most important point you can make about stress is that in most cases it's not what's out there that's the problem, its how you react to it. Changing the way you think can change a life of stress and discomfort to a life of challenge and excitement.
Think About Something Else.
Distract yourself - to break the thoughts that are producing your stress, you must think about something else. Anything will do, as long as it breaks the chain of bad thoughts.
Think Positive.
Thinking about a success or a past achievement is excellent when you're feeling uncertain, remind yourself of all the good things you've achieved in the past, and tell yourself that you're going to do the same in the future.
Take A Mental Vacation
Imagine yourself lying in warm sand on a beach in the Bahamas, a cool wind blowing off the ocean, the surf rolling in quietly in the background. It's amazing what this can do to help you relax.
Take Deap Breaths
Belly breathing is what some people call it. It's an old and useful trick for defeating anxiety and nervousness. The basic idea is act calm, be calm. When your experiencing stress, your pulse races and you start breathing very quickly. Forcing yourself to breathe slowly convinces the body that the stress has gone, whether it has or not.
The correct way to breathe is abdominally - feeling the stomach expand as you inhale, and collapse as you exhale.
Stretch\
A lot of us respond to stress with muscle tension. Ideally, we'd prefer to eliminate the cause of the stress, but stretching the muscles at least reduces the sensation of stress - the muscles relax, and we feel less tense.
Take A Hot Soak
Hot water works by defeating the stress response. When we're tense and anxious, blood flow to our extremities is reduced. Hot water restores circulation, convincing the body it's safe and that it's ok to relax. Cold water must not be used because it has the opposite effect, and will increase tension.
An office alternative might be running hot water over your hands until you feel the tension starting to drain away.
Excercise.
Regular exercise will burn off some of the stress chemicals tension produces, and exercise will tire your musles - a tired muscle is a relaxed muscle.
Listen To Music
Music soothes as perhaps nothing else does. You can use it in two basic ways - to relax or to inspire. New - Age music is very relaxing.
by John Moore
stress management : 5 Steps to Stress-Guard Your Family
5 Tips to Stress-Guard Your Family
Part 1: Recognize the importance of family stress management
Joe and Emily live in Southern California with their three young children. Both work and must commute 2 hours daily on busy freeways, often not getting home until 7:30 PM, exhausted and depleted.
Stressed, they have little patience for the antics of their
young children. This results in frequent shouting matches, defiance on the part of the children, and escalating family tension.
As the above illustrates, stress is often an underlying cause of anger in family members. Sometimes the stress is caused by events outside of the family which family members bring into the home. In other cases, the behavior of family members creates stress and tension in the home. In either case, it becomes a problem when parents find themselves constantly yelling at their children or disagreeing with
each other on parenting strategies.
In the meantime their children continue to do what they please—or continue bickering and fighting with each other. When not addressed, stress becomes a major factor in marital unhappiness and, ultimately, divorce.
Stress and family members Joe and Emily both suffered individual stress symptoms. These included fatigue, irritability, angry outbursts, headaches and a discontent with their lives. They began feeling increasingly distant from each other.
Their children were also stressed-out; tired, irritable, cranky, and demanding of attention. They often fought with each other and deliberately did things to get each other in trouble with their parents.
Symptoms of family stress
Just as individuals can become overloaded and stressed-out, so can families. To understand how this can happen, we must remember that families such as Joe and Emily's are the basic building block of our society (like most societies).
Part 2: How empathy reduces family anger
Families consist of two or more people with shared goals and values and with a long term commitment to each other. Families are supposed to help children learn how to become responsible, successful, happy, and well-adjusted adults.
When this no longer happens due to stress, the family unit becomes dysfunctional —as the family no longer serves its purpose fully, easily or consistently.
Individual isolation
We can recognize the dysfunctional family by noting that parents and children no longer turn to each other for support, encouragement, guidance, or even love. Such family members may continue to live in the same house—but not feel
emotionally attached to each other. They fail to view their family as a warm place to retreat to from the stresses and demands of the outside world.
Stress-Guard your family
Tip #1- Teach your children "resiliency" —the ability to handle stress and respond more positively to difficult events. Help your children practice "bouncing back" by emphasizing the importance of having friends and being a friend; setting new goals and plans to reach them, and believing in themselves.
Tip #2– Commit to stable family rituals.
Have a way to leave each other in the morning, and to re-connect in the evening; have a Sunday morning ritual or a Friday night family pizza ritual. Rituals create a sense of security and predictability —both excellent stress buffers.
Tip #3- Model and teach your children conflict resolution skills.
Children learn how to handle conflict by watching their
parents. All couples have conflicts; better parents model good conflict resolution skills for their children. These skills include compromise, calm discussion, and focus on problem-solving. Encourage your children to find a way to
resolve their own conflicts rather than jumping in and punishing one or the other child whom you think (perhaps, wrongly) is the troublemaker.
Tip #4– Introduce a family "better health" plan.
This includes proper nutrition, exercise, and adequate sleep each night. The family may also want to look at time management—and explore how how better time management might reduce both personal and family stress.
Tip #5- Minimize criticism and take time to support each other each day.
Excessive criticism is extremely harmful to both children and parents. Emotional support by family members is an extremely important buffer to family stress.
by Johann Erickson
Part 1: Recognize the importance of family stress management
Joe and Emily live in Southern California with their three young children. Both work and must commute 2 hours daily on busy freeways, often not getting home until 7:30 PM, exhausted and depleted.
Stressed, they have little patience for the antics of their
young children. This results in frequent shouting matches, defiance on the part of the children, and escalating family tension.
As the above illustrates, stress is often an underlying cause of anger in family members. Sometimes the stress is caused by events outside of the family which family members bring into the home. In other cases, the behavior of family members creates stress and tension in the home. In either case, it becomes a problem when parents find themselves constantly yelling at their children or disagreeing with
each other on parenting strategies.
In the meantime their children continue to do what they please—or continue bickering and fighting with each other. When not addressed, stress becomes a major factor in marital unhappiness and, ultimately, divorce.
Stress and family members Joe and Emily both suffered individual stress symptoms. These included fatigue, irritability, angry outbursts, headaches and a discontent with their lives. They began feeling increasingly distant from each other.
Their children were also stressed-out; tired, irritable, cranky, and demanding of attention. They often fought with each other and deliberately did things to get each other in trouble with their parents.
Symptoms of family stress
Just as individuals can become overloaded and stressed-out, so can families. To understand how this can happen, we must remember that families such as Joe and Emily's are the basic building block of our society (like most societies).
Part 2: How empathy reduces family anger
Families consist of two or more people with shared goals and values and with a long term commitment to each other. Families are supposed to help children learn how to become responsible, successful, happy, and well-adjusted adults.
When this no longer happens due to stress, the family unit becomes dysfunctional —as the family no longer serves its purpose fully, easily or consistently.
Individual isolation
We can recognize the dysfunctional family by noting that parents and children no longer turn to each other for support, encouragement, guidance, or even love. Such family members may continue to live in the same house—but not feel
emotionally attached to each other. They fail to view their family as a warm place to retreat to from the stresses and demands of the outside world.
Stress-Guard your family
Tip #1- Teach your children "resiliency" —the ability to handle stress and respond more positively to difficult events. Help your children practice "bouncing back" by emphasizing the importance of having friends and being a friend; setting new goals and plans to reach them, and believing in themselves.
Tip #2– Commit to stable family rituals.
Have a way to leave each other in the morning, and to re-connect in the evening; have a Sunday morning ritual or a Friday night family pizza ritual. Rituals create a sense of security and predictability —both excellent stress buffers.
Tip #3- Model and teach your children conflict resolution skills.
Children learn how to handle conflict by watching their
parents. All couples have conflicts; better parents model good conflict resolution skills for their children. These skills include compromise, calm discussion, and focus on problem-solving. Encourage your children to find a way to
resolve their own conflicts rather than jumping in and punishing one or the other child whom you think (perhaps, wrongly) is the troublemaker.
Tip #4– Introduce a family "better health" plan.
This includes proper nutrition, exercise, and adequate sleep each night. The family may also want to look at time management—and explore how how better time management might reduce both personal and family stress.
Tip #5- Minimize criticism and take time to support each other each day.
Excessive criticism is extremely harmful to both children and parents. Emotional support by family members is an extremely important buffer to family stress.
by Johann Erickson
stress management ; 7 Solutions for Practical Stress Management
Stress is amazingly persistent, even seductive. We get used to feeling tight and tense. Though positive thinking has its place, unless it is backed up by practical wisdom it tends to get overwhelmed and fade away.
Here are seven proven ways you can get a new handle on stress.
1. Control your REACTION with these 7 simple words.
The first step is to remain alert when people try to weigh you down with their nervous comments and attitudes.
The next step is to reply to the attempted attack: "I have nothing to say to that." This cuts off the contagious effect of the stressful assault. It blocks the tendency to accept and imitate depressing words from others. Your nature does not fall down to the level of the anxious remark, but remains high above it.
Negative people WANT to get you involved with their defeat, and this is a major method they use to do it. Your reply: 'I have nothing to say to that' prevents them from drawing you in as their victim.
Inner life author Vernon Howard writes, "An attitude of defeat in another person cannot touch you unless you carelessly accept it as yours. And there is no need at all for you to accept it. A quiet refusal to enter the battlefield is the perfect reply.'
2. Let go of painful grudges by living in the present moment.
Hating someone is like drinking poison yourself and hoping the offender will die from it. We must grant to others the same opportunity for change or we shut the door on our own development. Therefore, it is our responsibility to release those who have caused harm to the providence of a higher power, while simultaneously realizing they will be held accountable for their actions.
The secret to success without stress is to realize your newness in the present moment many times each day. NOW is so alive and energetic, so tangible and real, that painful grudges cannot "live" here. Grudges can only stay around when fueled by unaware and unproductive mental visits to the past.
3. Observe negative thoughts with the aim of understanding them, instead of trying to suppress them.
Self-Observation is a master key to stress-free living. Instead of claiming stressful thoughts and feelings as our own, we can observe and understand them. This understanding sets us free!
Self-observation is practical spirituality at its best. Marcus Aurelius, the ancient Roman Emperor said, "Those who do not observe the movement of their own minds must of necessity be unhappy." (Marcus Aurelius)
4. Pause often and enjoy a deep breath.
People are often so tense with stressful thinking they barely breathe!
We can do something highly beneficial and intelligent. We can take brief breaks many times a day, even if for only 30 seconds! We can pause, take a deep breathe, look around and relax.
Suppose you feel tempted to give in to someone when you know you should not. Instantly fall into internal relaxation. Breathe away your tensions. Your habitually anxious and resentful attitudes will fall away like leaves from a tree. They will be replaced by a clear mind that reveals what is best for you.
5. Realize you have far better things to think about!
The old way of thinking has its favorite grooves; for example, negative mental film clips that pull you away from the present moment. When you detect yourself involved in one of these internal movies, pause and say to yourself, 'There are better things to think about.' This instantly snaps the spell and moves you to higher ground.
You'll feel much less stress and an abundance of new vitality as you reclaim the energy once consumed by these negative mental film clips. Suddenly wake up and come home to yourself by enthusiastically declaring, "There are better things to think about!"
6. Stay clear of negative zones of influence.
Our society is rampant with negative influences. They come from so many places, like frantic people, advertising and untruthful politics. Never forget: Unaware people want you to vibrate on their stressful level.
It is your duty, your noble mission in life, to live in harmony with your Heart -- YOUR AUTHENTIC AND INTELLIGENT SELF. Though physically you may be in a stressful place, once you connect with your Heart you have the spiritual power to stay free inwardly. No law says you must fall under stressful zones of influence.
7. Refuse to make stressful or angry comments.
Stress spills out into the world. It is like a snowball rolling down a hill that starts small then gathers size and momentum. Therefore, we must stop stress in its infancy, and the best place to do so is BEFORE it leaves the mouth.
Here's a wonderful way to dissolve stress in your life:
This insight exercise is called SELF-SURPRISE.Here's how it works. You are about to say something angry or hurtful to another person. The statement has left the dock – it is traveling at the speed of light toward the mouth. Your AWARENESS steps in and a higher choice is made; a switch is thrown and you do not say what you were about to say. You say something helpful and cheerful instead!
You'll instantly feel the trueness of practicing this exercise. Anger or stress did not succeed in dictating your speech. Your power of choice lifted you above its arrows. This is not the practice of phony niceness. It is the expression of true strength and authentic self-command It can only occur when your awareness is active, like the presence of a lighted lodge in the dark forest.
Conclusion:
The one supreme power that guarantees personal happiness is personal right thinking. This "right thinking" is based on practical wisdom. Try these seven methods and you'll see a huge difference in your life. You'll have LOTS of energy!
by Tom Russell
Here are seven proven ways you can get a new handle on stress.
1. Control your REACTION with these 7 simple words.
The first step is to remain alert when people try to weigh you down with their nervous comments and attitudes.
The next step is to reply to the attempted attack: "I have nothing to say to that." This cuts off the contagious effect of the stressful assault. It blocks the tendency to accept and imitate depressing words from others. Your nature does not fall down to the level of the anxious remark, but remains high above it.
Negative people WANT to get you involved with their defeat, and this is a major method they use to do it. Your reply: 'I have nothing to say to that' prevents them from drawing you in as their victim.
Inner life author Vernon Howard writes, "An attitude of defeat in another person cannot touch you unless you carelessly accept it as yours. And there is no need at all for you to accept it. A quiet refusal to enter the battlefield is the perfect reply.'
2. Let go of painful grudges by living in the present moment.
Hating someone is like drinking poison yourself and hoping the offender will die from it. We must grant to others the same opportunity for change or we shut the door on our own development. Therefore, it is our responsibility to release those who have caused harm to the providence of a higher power, while simultaneously realizing they will be held accountable for their actions.
The secret to success without stress is to realize your newness in the present moment many times each day. NOW is so alive and energetic, so tangible and real, that painful grudges cannot "live" here. Grudges can only stay around when fueled by unaware and unproductive mental visits to the past.
3. Observe negative thoughts with the aim of understanding them, instead of trying to suppress them.
Self-Observation is a master key to stress-free living. Instead of claiming stressful thoughts and feelings as our own, we can observe and understand them. This understanding sets us free!
Self-observation is practical spirituality at its best. Marcus Aurelius, the ancient Roman Emperor said, "Those who do not observe the movement of their own minds must of necessity be unhappy." (Marcus Aurelius)
4. Pause often and enjoy a deep breath.
People are often so tense with stressful thinking they barely breathe!
We can do something highly beneficial and intelligent. We can take brief breaks many times a day, even if for only 30 seconds! We can pause, take a deep breathe, look around and relax.
Suppose you feel tempted to give in to someone when you know you should not. Instantly fall into internal relaxation. Breathe away your tensions. Your habitually anxious and resentful attitudes will fall away like leaves from a tree. They will be replaced by a clear mind that reveals what is best for you.
5. Realize you have far better things to think about!
The old way of thinking has its favorite grooves; for example, negative mental film clips that pull you away from the present moment. When you detect yourself involved in one of these internal movies, pause and say to yourself, 'There are better things to think about.' This instantly snaps the spell and moves you to higher ground.
You'll feel much less stress and an abundance of new vitality as you reclaim the energy once consumed by these negative mental film clips. Suddenly wake up and come home to yourself by enthusiastically declaring, "There are better things to think about!"
6. Stay clear of negative zones of influence.
Our society is rampant with negative influences. They come from so many places, like frantic people, advertising and untruthful politics. Never forget: Unaware people want you to vibrate on their stressful level.
It is your duty, your noble mission in life, to live in harmony with your Heart -- YOUR AUTHENTIC AND INTELLIGENT SELF. Though physically you may be in a stressful place, once you connect with your Heart you have the spiritual power to stay free inwardly. No law says you must fall under stressful zones of influence.
7. Refuse to make stressful or angry comments.
Stress spills out into the world. It is like a snowball rolling down a hill that starts small then gathers size and momentum. Therefore, we must stop stress in its infancy, and the best place to do so is BEFORE it leaves the mouth.
Here's a wonderful way to dissolve stress in your life:
This insight exercise is called SELF-SURPRISE.Here's how it works. You are about to say something angry or hurtful to another person. The statement has left the dock – it is traveling at the speed of light toward the mouth. Your AWARENESS steps in and a higher choice is made; a switch is thrown and you do not say what you were about to say. You say something helpful and cheerful instead!
You'll instantly feel the trueness of practicing this exercise. Anger or stress did not succeed in dictating your speech. Your power of choice lifted you above its arrows. This is not the practice of phony niceness. It is the expression of true strength and authentic self-command It can only occur when your awareness is active, like the presence of a lighted lodge in the dark forest.
Conclusion:
The one supreme power that guarantees personal happiness is personal right thinking. This "right thinking" is based on practical wisdom. Try these seven methods and you'll see a huge difference in your life. You'll have LOTS of energy!
by Tom Russell
stress management : Counseling Services
Stress Management
Introduction
Stress is a part of day to day living. As college students you may experience stress meeting academic demands, adjusting to a new living environment, or developing friendships. The stress you experience is not necessarily harmful. Mild forms of stress can act as a motivator and energizer. However, if your stress level is too high, medical and social problems can result.
What is Stress?
Although we tend to think of stress as caused by external events, events in themselves are not stressful. Rather, it is the way in which we interpret and react to events that makes them stressful. People differ dramatically in the type of events they interpret as stressful and the way in which they respond to such stress. For example, speaking in public can be stressful for some people and relaxing for others.
Symptoms of Stress
There are several signs and symptoms that you may notice when you are experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress, you may experience one or more of the following:
Feelings
Feeling anxious.
Feeling scared.
Feeling irritable.
Feeling moody.
Thoughts
Low self-esteem.
Fear of failure.
Inability to concentrate.
Embarrassing easily.
Worrying about the future.
Preoccupation with thoughts/tasks.
Forgetfulness.
Behavior
Stuttering and other speech difficulties.
Crying for no apparent reason.
Acting impulsively.
Startling easily.
Laughing in a high pitch and nervous tone of voice.
Grinding your teeth.
Increasing smoking.
Increasing use of drugs and alcohol.
Being accident prone.
Losing your appetite or overeating.
Physiology
Perspiration /sweaty hands.
Increased heart beat.
Trembling.
Nervous ticks.
Dryness of throat and mouth.
Tiring easily.
Urinating frequently.
Sleeping problems.
Diarrhea / indigestion / vomiting.
Butterflies in stomach.
Headaches.
Premenstrual tension.
Pain in the neck and or lower back.
Loss of appetite or overeating.
Susceptibility to illness.
© 2006, Student Affairs - University at Buffalo
Introduction
Stress is a part of day to day living. As college students you may experience stress meeting academic demands, adjusting to a new living environment, or developing friendships. The stress you experience is not necessarily harmful. Mild forms of stress can act as a motivator and energizer. However, if your stress level is too high, medical and social problems can result.
What is Stress?
Although we tend to think of stress as caused by external events, events in themselves are not stressful. Rather, it is the way in which we interpret and react to events that makes them stressful. People differ dramatically in the type of events they interpret as stressful and the way in which they respond to such stress. For example, speaking in public can be stressful for some people and relaxing for others.
Symptoms of Stress
There are several signs and symptoms that you may notice when you are experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress, you may experience one or more of the following:
Feelings
Feeling anxious.
Feeling scared.
Feeling irritable.
Feeling moody.
Thoughts
Low self-esteem.
Fear of failure.
Inability to concentrate.
Embarrassing easily.
Worrying about the future.
Preoccupation with thoughts/tasks.
Forgetfulness.
Behavior
Stuttering and other speech difficulties.
Crying for no apparent reason.
Acting impulsively.
Startling easily.
Laughing in a high pitch and nervous tone of voice.
Grinding your teeth.
Increasing smoking.
Increasing use of drugs and alcohol.
Being accident prone.
Losing your appetite or overeating.
Physiology
Perspiration /sweaty hands.
Increased heart beat.
Trembling.
Nervous ticks.
Dryness of throat and mouth.
Tiring easily.
Urinating frequently.
Sleeping problems.
Diarrhea / indigestion / vomiting.
Butterflies in stomach.
Headaches.
Premenstrual tension.
Pain in the neck and or lower back.
Loss of appetite or overeating.
Susceptibility to illness.
© 2006, Student Affairs - University at Buffalo
stress management : Acknowledging a problem with work-related stress.
Hard to drag yourself out of bed to your nine-to-five? Fantasies of throwing that laptop out the window still clogging up your mind? You may be suffering from work-related stress.
What is it?
Stress is the reaction people have to excessive demands or pressures. You may find it difficult to cope with tasks, responsibilities or other types of job related pressures or you might get anxious trying to meet such demands. It isn't just bad for your work, it could also be affecting your health.
What causes it?
Stress may be caused or amplified by a number of factors including:
* Bad relations with other work colleagues
* Long and/or irregular hours
* Too little work
* Repetitive work/boredom and lack of job satisfaction
* Working alone
* Job insecurity
* Job or organizational change
* Low pay
* Jobs with heavy emotional demands
* Poor working environments such as excessive noise, the presence of dangerous materials, over-crowding, poor facilities, or extremities of temperature or humidity
* Increased accessibility--the use of mobile phones, pagers and emails means the boss can always chase up work.
The situation can be made worse if there is bullying, conflict, harassment, and indifference to staff needs. Where the organization lacks leadership, work arrangements, deadlines and demands are set without consultation and seem to be inflexible, this leads to a high degree of uncertainty about direction, purpose, objective and job responsibilities amongst staff.
http://www.allbusiness.com/periodicals/article/867540-1.html
What is it?
Stress is the reaction people have to excessive demands or pressures. You may find it difficult to cope with tasks, responsibilities or other types of job related pressures or you might get anxious trying to meet such demands. It isn't just bad for your work, it could also be affecting your health.
What causes it?
Stress may be caused or amplified by a number of factors including:
* Bad relations with other work colleagues
* Long and/or irregular hours
* Too little work
* Repetitive work/boredom and lack of job satisfaction
* Working alone
* Job insecurity
* Job or organizational change
* Low pay
* Jobs with heavy emotional demands
* Poor working environments such as excessive noise, the presence of dangerous materials, over-crowding, poor facilities, or extremities of temperature or humidity
* Increased accessibility--the use of mobile phones, pagers and emails means the boss can always chase up work.
The situation can be made worse if there is bullying, conflict, harassment, and indifference to staff needs. Where the organization lacks leadership, work arrangements, deadlines and demands are set without consultation and seem to be inflexible, this leads to a high degree of uncertainty about direction, purpose, objective and job responsibilities amongst staff.
http://www.allbusiness.com/periodicals/article/867540-1.html
stress management ; An Article On Stress Management
In this, an article on stress management I am going to give you a fast an easy technique for managing your everyday stress.
We are living in a world that is filled with stress and it doesn't appear that it's going to stop anytime soon. There is no longer a 40 hour work week. Parents are busier than ever keeping up with the wild schedules of their children, ferrying them from sports to music lessons and then playdates etc. If you have more than one child the pace you keep is staggering. That is why an article on stress management can be a life saver
Those of us who are either single or have children that are grown and gone don't have it much easier. Let's face it, keeping up with all the opportunities and information we are presented with can be overwhelming. We often don't want to miss a minute of it.
With the amount of stress we deal with on a daily level, most everyone would readily agree that a program of stress management is necessary for survival. It has been demonstrated that both regular exercise and a daily practice of meditation are greatly beneficial in reducing stress and improving health You certainly won't get any argument from me regarding making an effort to include both of these strategies into your life.
What I would like to address here is a stress management technique for those moments when you really need to take the stress down a notch immediately. When you are stuck in traffic and running late or you have just had an argument with a spouse or a child. Then of course there are just the everyday mini-meltdowns at the office and you could use some immediate relief.
The next time you are faced with this type of situation I encourage you to breathe. That's right breathing is one of the best stress management techniques there is. I am not talking about the normal in and out shallow breath we are familiar with. I am talking about a specific breathing technique.
Here is the basic technique:
1. Sit comfortably, on the floor or in a chair. (Or your car if needed).
You will be breathing in one nostril and then out the other
2. Using your index finger (either one) to hold the right nostril closed,
breathe in with your left nostril to a count of six. Hold the breath for
three counts.
3. Now, closing off the left nostril with your finger, release the right nostril
and breathe out to the count of six.
4. Still closing your left nostril, breathe in with your right nostril for six
counts. Hold for three counts.
5. Then, closing off the right nostril, release the left nostril and breathe out
to a count of six.
6. Repeat the entire sequence two to five times.
By alternating the flow of air through your nostrils you feel an incredible sense of
relaxation. It can be done virtually anywhere and is a wonderful stress management
technique that can bring relief in a matter of a few minutes.
An article on stress management, while seemingly too simple, can be just the handy
tool that helps you keep your stress in check. That, in turn helps you to be a better
husband, wife, employee, and parent. You will be able to cope with many of the small things that used to be great annoyances. All in all life gets a little easier. Your child or significant other will also reap the benefit of this easy technique. Give it a try and see for yourself.
by Maureen Staiano
We are living in a world that is filled with stress and it doesn't appear that it's going to stop anytime soon. There is no longer a 40 hour work week. Parents are busier than ever keeping up with the wild schedules of their children, ferrying them from sports to music lessons and then playdates etc. If you have more than one child the pace you keep is staggering. That is why an article on stress management can be a life saver
Those of us who are either single or have children that are grown and gone don't have it much easier. Let's face it, keeping up with all the opportunities and information we are presented with can be overwhelming. We often don't want to miss a minute of it.
With the amount of stress we deal with on a daily level, most everyone would readily agree that a program of stress management is necessary for survival. It has been demonstrated that both regular exercise and a daily practice of meditation are greatly beneficial in reducing stress and improving health You certainly won't get any argument from me regarding making an effort to include both of these strategies into your life.
What I would like to address here is a stress management technique for those moments when you really need to take the stress down a notch immediately. When you are stuck in traffic and running late or you have just had an argument with a spouse or a child. Then of course there are just the everyday mini-meltdowns at the office and you could use some immediate relief.
The next time you are faced with this type of situation I encourage you to breathe. That's right breathing is one of the best stress management techniques there is. I am not talking about the normal in and out shallow breath we are familiar with. I am talking about a specific breathing technique.
Here is the basic technique:
1. Sit comfortably, on the floor or in a chair. (Or your car if needed).
You will be breathing in one nostril and then out the other
2. Using your index finger (either one) to hold the right nostril closed,
breathe in with your left nostril to a count of six. Hold the breath for
three counts.
3. Now, closing off the left nostril with your finger, release the right nostril
and breathe out to the count of six.
4. Still closing your left nostril, breathe in with your right nostril for six
counts. Hold for three counts.
5. Then, closing off the right nostril, release the left nostril and breathe out
to a count of six.
6. Repeat the entire sequence two to five times.
By alternating the flow of air through your nostrils you feel an incredible sense of
relaxation. It can be done virtually anywhere and is a wonderful stress management
technique that can bring relief in a matter of a few minutes.
An article on stress management, while seemingly too simple, can be just the handy
tool that helps you keep your stress in check. That, in turn helps you to be a better
husband, wife, employee, and parent. You will be able to cope with many of the small things that used to be great annoyances. All in all life gets a little easier. Your child or significant other will also reap the benefit of this easy technique. Give it a try and see for yourself.
by Maureen Staiano
stress management : Ways to Reduce Stress and Strengthen Your Immune System
Stress seems to have become a constant factor in today's fast-paced society. If left unchecked, it can wreak havoc upon our health. Learning how to effectively manage stress can mean the difference between being robust and full of life, or becoming susceptible to illness and disease. Stress can weaken the immune system and accelerate the aging process. The ability to relax and rejuvenate promotes wellness, vitality and longevity.
A healthy immune system regulates our body's healing process and protects it against infections and diseases. When stress compromises our immune function, it can result in colds, flu, fatigue, cardiovascular disorders and premature aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This initiates the "fight or flight" response, places undue strain upon the heart, and can also increase the feelings of anxiety and depression.
Protecting the immune system is a vital part of living longer, feeling younger and being healthy. Here are ten natural healthy ways to reduce stress, boost your immune system and slow down the hands of time.
Walking and Physical Activity (dancing, gardening, cycling, swimming, weight-lifting, etc.). Regular exercise and physical activity strengthens your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention and cognitive performance, and lowers cholesterol, blood pressure, cortisol and other stress hormones. Three 10-minute workout sessions during the day are just as effective as one 30-minute workout, and a lot easier to fit into a busy schedule.
Yoga and Stretching. The slow movements and controlled postures of yoga improves muscle strength, flexibility, range of motion, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down your heart rate.
Hand Hygiene. The most effective measure in preventing the spread of microorganisms that cause infections is good hand hygiene. Washing your hands with soap and water as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. In case you cannot wash with soap and water when you are away from home, carry some alcohol-based hand wipes with you to control microbial exposure and transmission.
Laughter and Humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number and activity of Natural Killer T-cells. These cells act as the first line of defense against viral attacks and damaged cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.
High Nutrient Diet. Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows.
Antioxidants - pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.
Omega-3 Fatty Acids - ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds.
Folate - dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.
Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety. Your individual preference in music determines which types of soothing sounds will best reduce your tension, blood pressure, and promote feelings of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, and keep listening to the ones that produce a relaxing effect.
Sleep. Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life's daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember rest and relaxation go hand in hand.
Positive Thinking. Optimism can counteract the negative impact stress, tension and anxiety has on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress.
Tea. Regularly drinking tea throughout the day can help strengthen your immune system and your body's ability to fight off germs and infections. Both green and black teas contain a beneficial amino acid called L-theanine, which can increase the infection fighting capacity of gamma delta T cells. L-theanine also promotes a sense of relaxation, calmness and well-being by influencing the release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in the brain.
Hydrotherapy. Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night's sleep. Add some soothing music, soft lighting and naturally scented bath salts or bubble bath/bath foam to create an inexpensive and convenient spa experience in the privacy of your own home.
by Monique N. Gilbert, B.Sc.
A healthy immune system regulates our body's healing process and protects it against infections and diseases. When stress compromises our immune function, it can result in colds, flu, fatigue, cardiovascular disorders and premature aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This initiates the "fight or flight" response, places undue strain upon the heart, and can also increase the feelings of anxiety and depression.
Protecting the immune system is a vital part of living longer, feeling younger and being healthy. Here are ten natural healthy ways to reduce stress, boost your immune system and slow down the hands of time.
Walking and Physical Activity (dancing, gardening, cycling, swimming, weight-lifting, etc.). Regular exercise and physical activity strengthens your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention and cognitive performance, and lowers cholesterol, blood pressure, cortisol and other stress hormones. Three 10-minute workout sessions during the day are just as effective as one 30-minute workout, and a lot easier to fit into a busy schedule.
Yoga and Stretching. The slow movements and controlled postures of yoga improves muscle strength, flexibility, range of motion, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down your heart rate.
Hand Hygiene. The most effective measure in preventing the spread of microorganisms that cause infections is good hand hygiene. Washing your hands with soap and water as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. In case you cannot wash with soap and water when you are away from home, carry some alcohol-based hand wipes with you to control microbial exposure and transmission.
Laughter and Humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number and activity of Natural Killer T-cells. These cells act as the first line of defense against viral attacks and damaged cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.
High Nutrient Diet. Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows.
Antioxidants - pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.
Omega-3 Fatty Acids - ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds.
Folate - dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.
Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety. Your individual preference in music determines which types of soothing sounds will best reduce your tension, blood pressure, and promote feelings of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, and keep listening to the ones that produce a relaxing effect.
Sleep. Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life's daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember rest and relaxation go hand in hand.
Positive Thinking. Optimism can counteract the negative impact stress, tension and anxiety has on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress.
Tea. Regularly drinking tea throughout the day can help strengthen your immune system and your body's ability to fight off germs and infections. Both green and black teas contain a beneficial amino acid called L-theanine, which can increase the infection fighting capacity of gamma delta T cells. L-theanine also promotes a sense of relaxation, calmness and well-being by influencing the release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in the brain.
Hydrotherapy. Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night's sleep. Add some soothing music, soft lighting and naturally scented bath salts or bubble bath/bath foam to create an inexpensive and convenient spa experience in the privacy of your own home.
by Monique N. Gilbert, B.Sc.
stress management : What is Stress?
Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings. As a positive influence, stress can help compel us to action; it can result in a new awareness and an exciting new perspective. As a negative influence, it can result in feelings of distrust, rejection, anger, and depression, which in turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. With the death of a loved one, the birth of a child, a job promotion, or a new relationship, we experience stress as we readjust our lives. In so adjusting to different circumstances, stress will help or hinder us depending on how we react to it.
How Can I Eliminate Stress from My Life?
As we have seen, positive stress adds anticipation and excitement to life, and we all thrive under a certain amount of stress. Deadlines, competitions, confrontations, and even our frustrations and sorrows add depth and enrichment to our lives. Our goal is not to eliminate stress but to learn how to manage it and how to use it to help us. Insufficient stress acts as a depressant and may leave us feeling bored or dejected; on the other hand, excessive stress may leave us feeling "tied up in knots." What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us.
How Can I Tell What is Optimal Stress for Me?
There is no single level of stress that is optimal for all people. We are all individual creatures with unique requirements. As such, what is distressing to one may be a joy to another. And even when we agree that a particular event is distressing, we are likely to differ in our physiological and psychological responses to it.
The person who loves to arbitrate disputes and moves from job site to job site would be stressed in a job which was stable and routine, whereas the person who thrives under stable conditions would very likely be stressed on a job where duties were highly varied. Also, our personal stress requirements and the amount which we can tolerate before we become distressed changes with our ages.
It has been found that most illness is related to unrelieved stress. If you are experiencing stress symptoms, you have gone beyond your optimal stress level; you need to reduce the stress in your life and/or improve your ability to manage it.
Copyright © 2005
by IVF.com, Atlanta, GA, USA.
How Can I Eliminate Stress from My Life?
As we have seen, positive stress adds anticipation and excitement to life, and we all thrive under a certain amount of stress. Deadlines, competitions, confrontations, and even our frustrations and sorrows add depth and enrichment to our lives. Our goal is not to eliminate stress but to learn how to manage it and how to use it to help us. Insufficient stress acts as a depressant and may leave us feeling bored or dejected; on the other hand, excessive stress may leave us feeling "tied up in knots." What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us.
How Can I Tell What is Optimal Stress for Me?
There is no single level of stress that is optimal for all people. We are all individual creatures with unique requirements. As such, what is distressing to one may be a joy to another. And even when we agree that a particular event is distressing, we are likely to differ in our physiological and psychological responses to it.
The person who loves to arbitrate disputes and moves from job site to job site would be stressed in a job which was stable and routine, whereas the person who thrives under stable conditions would very likely be stressed on a job where duties were highly varied. Also, our personal stress requirements and the amount which we can tolerate before we become distressed changes with our ages.
It has been found that most illness is related to unrelieved stress. If you are experiencing stress symptoms, you have gone beyond your optimal stress level; you need to reduce the stress in your life and/or improve your ability to manage it.
Copyright © 2005
by IVF.com, Atlanta, GA, USA.
stress management : Selye's work
Selye was able to separate the physical effects of stress from other physical symptoms suffered by patients through his research. He observed that patients suffered physical effects not caused directly by their disease or by their medical condition.
Selye described the general adaptation syndrome as having three stages:
alarm reaction, where the body detects the external stimulus
adaptation, where the body engages defensive countermeasures against the stressor
exhaustion, where the body begins to run out of defenses
Stress includes distress, the result of negative events, and eustress, the result of positive events. Despite the type, stress is additive. If your dog dies and you win the lottery, one does not cancel the other — both are stressful events.
Stress can directly and indirectly contribute to general or specific disorders of body and mind. Stress can have a major impact on the physical functioning of the human body. Such stress raises the level of adrenaline and corticosterone in the body, which in turn increases the heart-rate, respiration, blood-pressure and puts more physical stress on bodily organs. Long-term stress can be a contributing factor in heart disease, high blood pressure, stroke and other illnesses.
The Japanese phenomenon of karoshi, or death from overwork, is believed to be due to heart attack and stroke caused by high levels of stress.
Serenity is a disposition free or mostly free from the effects of stress, and in some cultures it is considered a state which may be cultivated by various forms of training. See: meditation, T'ai Chi Ch'uan, yoga.
[Top]Neurochemistry and physiologyThe general neurochemistry of the general adaptation syndrome is now believed to be well understood, although much remains to be discovered about how this system interacts with others in the brain and elsewhere in the body.
The body reacts to stress first by releasing catecholamine hormones, adrenaline and norepinephrine, and glucocortisoid hormones, cortisol and cortisone.
The hypothalamic-pituitary-adrenal (HPA) axis is a major part of the neuroendocrine system, involving the interactions of the hypothalamus, the pituitary gland and the adrenal glands. The HPA axis is believed to play a primary role in the body's reactions to stress, by balancing hormone releases from the adrenaline-producing adrenal medulla and from the corticosteroid producing adrenal cortex.
[Top]Folklore of stressAbout the time of Selye's work, the gradual realization dawned that age-old if sometimes ill-defined concepts such as worry, conflict, tiredness, frustration, distress, overwork, pre-menstrual tension, over-focusing, confusion, mourning and fear could all come together in a general broadening of the meaning of the term stress. The popular use of the term in modern folklore expanded rapidly, spawning an industry of self-help, personal counselling, and sometimes quackery.
The use of the term stress in serious recognized cases such as those of post-traumatic stress disorder and psychosomatic illness has scarcely helped clear analysis of the generalized 'stress' phenomenon. Nonetheless, some varieties of stress from negative life events, or distress, and from positive life events, or eustress, can clearly have a serious physical impact distinct from the troubles of what psychotherapists call "the worried well".
This article is from Wikipedia. All text is available under the terms of the GNU Free Documentation License
Selye described the general adaptation syndrome as having three stages:
alarm reaction, where the body detects the external stimulus
adaptation, where the body engages defensive countermeasures against the stressor
exhaustion, where the body begins to run out of defenses
Stress includes distress, the result of negative events, and eustress, the result of positive events. Despite the type, stress is additive. If your dog dies and you win the lottery, one does not cancel the other — both are stressful events.
Stress can directly and indirectly contribute to general or specific disorders of body and mind. Stress can have a major impact on the physical functioning of the human body. Such stress raises the level of adrenaline and corticosterone in the body, which in turn increases the heart-rate, respiration, blood-pressure and puts more physical stress on bodily organs. Long-term stress can be a contributing factor in heart disease, high blood pressure, stroke and other illnesses.
The Japanese phenomenon of karoshi, or death from overwork, is believed to be due to heart attack and stroke caused by high levels of stress.
Serenity is a disposition free or mostly free from the effects of stress, and in some cultures it is considered a state which may be cultivated by various forms of training. See: meditation, T'ai Chi Ch'uan, yoga.
[Top]Neurochemistry and physiologyThe general neurochemistry of the general adaptation syndrome is now believed to be well understood, although much remains to be discovered about how this system interacts with others in the brain and elsewhere in the body.
The body reacts to stress first by releasing catecholamine hormones, adrenaline and norepinephrine, and glucocortisoid hormones, cortisol and cortisone.
The hypothalamic-pituitary-adrenal (HPA) axis is a major part of the neuroendocrine system, involving the interactions of the hypothalamus, the pituitary gland and the adrenal glands. The HPA axis is believed to play a primary role in the body's reactions to stress, by balancing hormone releases from the adrenaline-producing adrenal medulla and from the corticosteroid producing adrenal cortex.
[Top]Folklore of stressAbout the time of Selye's work, the gradual realization dawned that age-old if sometimes ill-defined concepts such as worry, conflict, tiredness, frustration, distress, overwork, pre-menstrual tension, over-focusing, confusion, mourning and fear could all come together in a general broadening of the meaning of the term stress. The popular use of the term in modern folklore expanded rapidly, spawning an industry of self-help, personal counselling, and sometimes quackery.
The use of the term stress in serious recognized cases such as those of post-traumatic stress disorder and psychosomatic illness has scarcely helped clear analysis of the generalized 'stress' phenomenon. Nonetheless, some varieties of stress from negative life events, or distress, and from positive life events, or eustress, can clearly have a serious physical impact distinct from the troubles of what psychotherapists call "the worried well".
This article is from Wikipedia. All text is available under the terms of the GNU Free Documentation License
