The Abcs Of Stress Management
|
A while back, I was in a minor fender-bender accident, and as the police officer filled out the report, I gave him my business card with my name and phone number. When he saw "stress management" listed he said, "We've got to talk!" That's most people's reaction when they find out what I do.
Many people say they feel stressed, and most people would probably agree that being a police officer is stressful, but it's amazing how much stress we all have in our everyday lives. It can be a result of driving in rush hour, learning new software, or grocery shopping after a long hard day at work. Of course there's stress in more serious situations too, such as illness or losing a job, but it can also result from positive events such as marriage, a promotion, or even winning money.
Stress is anything that makes you change, adjust or adapt. And it's cumulative. For example, if you have a tense or difficult discussion with a spouse or co-worker, and later spill coffee on your computer, the stress of spilling the coffee doesn't replace the stress of the discussion. It just adds another layer to your stress level that day. Physical and mental damage can result from too much stress, so it's important to learn and to use good coping skills to relax and relieve the pressure. Here are just a few:
A. Allow time every day for relaxation.
Your success at managing stress depends on you not only learning, but practicing relaxation techniques. Regular practice is what makes it effective, so set aside time for regular, daily deep relaxation, even if it's only five or ten minutes. And simply relaxing in front of the television or taking a warm bath doesn't count! You can achieve a deeply relaxed state by learning one of the many effective techniques such as breathing, guided imagery, meditation, etc. Choose one that feels right for you.
Deep relaxation produces desirable physiological and biochemical responses that are exactly the opposite of those seen during stress. According to stress expert Dr. Edmund Jacobson: "An anxious mind cannot exist in a relaxed body".
Regular deep relaxation has many healthy benefits. It can decrease anxiety, increase concentration, help you sleep better and generally make you feel better. When you consistently practice some form of deep relaxation, it has a cumulative effect. You become more aware of the difference between feeling stressed and feeling relaxed, so when tension builds, you're more likely to notice it sooner and do something about it.
B. Breathe.
Breathing techniques are a foundation of stress reduction training. When we're stressed we tend to take shorter, shallow breaths. We may even hold our breath. This decreases the flow of oxygen to the body, making it harder to cope with stress. When you breathe properly, i.e., when you breath into your abdomen, not just your chest, you take in more oxygen, promote calmness, and can reduce tension and stress quickly. The next time you feel tension building, stop what you're doing and take a few long, slow, deep abdominal breaths. Focus only on your breathing, and let a sense of calm wash over you.
You can also practice abdominal breathing on a regular basis, which works on keeping your stress level low. When clients tell me they don't have time to practice, I write them a "prescription" that states: "Take 3 deep breaths every hour". At some time during our day, we all find ourselves waiting in a line, at a red light, "on hold", or waiting for our computer to do something. These are perfect occasions to practice deep breathing. The more you shift your breathing to your abdomen the more relaxed you will feel on an ongoing basis.
C. Change your thoughts.
It's our perception of an event that's stressful, not the event itself, and what we think affects our body. There's a cause and effect relationship between what we think and how our body reacts. If your thoughts are tense or anxious your body responds with a stress response, a series of unhealthy changes; increased muscle tension, increased blood pressure, and increased heart rate, to name a few.
For example, if you're stressed about giving an upcoming talk, you may be thinking, "What if I look foolish; I'm afraid; I hate this?" or other scary thoughts that trigger the stress response. To counteract those thoughts and the negative reaction they set off, change your thoughts. Refute and challenge those thoughts by telling yourself: "I'm fine; I'm prepared; people want me to succeed?" or other positive, self-supportive, confidence-building statements. You will feel better and your body will respond positively
When you're feeling stressed and frazzled you can also simply close your eyes and take a mental vacation. Imagine a tranquil, relaxing scene. It could be a favorite vacation spot, somewhere that reminds you of serenity, or any place real or imagined that's peaceful and relaxing to you. This works especially well if you have previously learned to "visit" this place while deeply relaxed. The more familiar you are in your mind with your special relaxing place, the easier it is to relax quickly.
By learning and practicing a few easy skills, you can reduce stress and make positive changes in your life.
Tedde Abbott is a certified hypnotherapist in private practice in Avon. She helps private and corporate clients with stress, weight, smoking, and personal issues. She can be contacted through Healthy Life Centers at (888) 865-1870 and http://www.iwanttoquitsmoking.com
|
|
|
Conquer Stress And Anxiety Naturally With This Safe And Effective Method
Rhodiola Rosea is the latest natural remedy to join the arsenalof natural anxiety and stress reducers.Rhodiola Rosea, also known as Golden Root, is a native plant ofarctic Siberia. For centuries it has been used by easternEuropean and Asian cultures for physical endurance, workproductivity, longevity, resistance to high altitude sickness,and to treat fatigue, depression, anemia, impotence,gastrointestinal ailments, infections, and nervous systemdisorders.The first recorded medicinal applications of rodia riza (renamedRhodiola Rosea) was made by the Greek physician, Dioscorides, in77 C.E. in 'De Materia Medica'. Rhodiola Rosea has...(related: Stress Management)
Three Tips For Forgiveness: A Key Factor In Anger Management
Elizabeth, 32, cried during anger management class as she told how one year ago - her 19-month-old girl was permanently brain-damaged as the result of a medical error at the hospital in which she was delivered.Elizabeth had a legitimate grievance toward the hospital and medical staff, and felt that she could never forgive them for what she saw as their incompetence. She clearly was not yet ready to forgive. She felt she needed her simmering anger to motivate her to do what she felt she needed to do legally and otherwise to deal with this horrific situation.Yet, at some point in the future - when she is ready - Elizabeth might decide to find a way to forgive. To be able to do this, she will have to take the step of separating two things in her mind: (1) blaming the hospital for what they did and (2) blaming them for her res...(related: Stress Management)
Army Ranger Reveals How To Control Corporate Stress
"Adopting the right attitude can convert a negative stress into a positive one." Hans Selye - the "father of stress" and founder of the Canadian Institute of Stress.Every worker in America has heard of individual stress management techniques -- relaxation, meditation, and visualization -- good tools for getting through stressful periods. But if they're so great, why do we still have all this stress?We're going to need something more than mood music, aroma therapy, and comfortable lighting to get beyond the stress of today's workplace. We're going...(related: Stress Management)
There Is No Such Thing As Good Stress
Q: What is Stress?A: Very basically it is the physical, emotional and spiritual tension that arises in a person when they are being pulled or pushed outside of their comfort zone by internal or external forces.Q: I've heard people talk about good and bad stress. What's the difference?A: Contrary to what many may think, All Stress is Bad Stress. By this I mean that all stress takes a physical, emotional and spiritual toll on the person leading to things like burnout, illness, premature aging , drug addictions and even premature death.Q: If...(related: Stress Management)
Manage Stress And Fear: Visit The Secret Garden!
Recently I completed some new workshop engagements in addition to my coaching and week-long programs. I am very grateful for the opportunity to stretch and learn but am also acutely aware of the stress I am feeling taking on this new work.Indeed, I am feeling more stress than I care to admit to. Too often I find myself driven by feelings of "I don't know enough, not prepared enough, don't have enough time, don't have the right answers to their problems?" Translation? "I am not enough; I feel inadequate, anxious, afraid; I won't be able to do it right." (Although, a part of me knows with certainty I'll do just fine!)It is interesting how we suffer the same feelings when we're not working? "not feeling good enough, feeling a lack of the skills, knowledge, experience, answers neede...(related: Stress Management)
Just Breathe - Is This Your Missing Link ?
Breathing is the vital force of life. It is considered to be the mind-body bridge. Breathing is something that is done everyday, unconsciously; yet the majority of people do it improperly. When babies breathe, it is instinctive. Watching a healthy baby while sleeping, one may notice the deep breaths that are taken which fill up the diaphragm and move up into the lungs. As a person ages, bad habits a...(related: Stress Management)
Turn Your Stress Into Success!
Stress is often seen as being unhealthy, but for some it is the very key to their success.What is the first thing that comes to your mind when you hear the...(related: Stress Management)
The Underlying Cause Of Nervous Breakdowns
Life can offer us many challenges having to do with loss. When we are faced with relationship loss, financial loss, loss of health, loss of limb, loss of regard, or loss of love, we can feel overwhelmingly anxious, depressed and stressed. When the anxiety, depression and stress get too big, we may have a nervous breakdown ? that is, we become incapable of functioning in our everyday life and incapable of ...(related: Stress Management)
Stress Busting Strategies
Learn to have healthy relationships:This subject could fill an entire book. In the limited space of this newsletter, let's look at the key components of this stress-reducing strategy.1. Identify the sources of stress in your relationships. Write about them in a journal. Make a list of people who cause you stress and explore what the issues are.2. Resolve the underlying issues. For each of the situations identified in step 1, assess what needs to happen to resolve it. Make a list and design a plan to...(related: Stress Management)
site-map - Copyright © 2006 | Contact Webmaster | All Rights Reserved. | Stress Management