Stress management is a hot topic; stress-related illness and suffering is at an all-time high in America and increasing every year. Cliff Kuhn, M.D.'s work with the powerful natural medicine of humor has uncovered the primary culprit behind your unhealthy stress symptoms, as well as the solution to simple, healthy stress management.
Astronomer-mathematician Ptolemy (85-165) devised a theory of planetary motions that placed the earth at the center of the universe. The sun, moon, and planets revolved around the earth in the Ptolemaic universe. This notion was accepted for approximately 1,500 years. More on this in a moment...
Shelly was in such need of stress management that she was unhappy much of the time. Shortly after she became my patient, I was able to help Shelly see that, just like Ptolemy's theory, she was casting herself as the center of the universe, thereby causing unmanageable stress levels in her life. We began a regimen from my Fun Factor prescription that afforded Shelly proper stress management, reintroduced joy and happiness, and brought her life back into balance.
Shelly's problem was common; I see more and more people each day who suffer from unhealthy levels of stress. Whether it is sleeplessness, weight gain, mood changes, hair loss, worry, agitation, or any other of the myriad symptoms commonly associated with stress, stress-related illness and suffering is at an all-time high in America and increasing every year. Luckily for you, my work with the powerful natural medicine of humor has uncovered the primary culprit behind your unhealthy stress symptoms, as well as the solution to simple, healthy stress management.
My medical practice, involving decades of work with chronically and fatally ill patients, has clearly identified the cause of our painful stress symptoms - seriousness. Seriousness means taking yourself too seriously; seriousness means over-reaching - taking responsibility for things beyond your power, such as the outcomes and results of all your hard work. Consequently, you're positioning yourself incorrectly as the "center of the universe." Seriousness causes so much pressure that effective stress management, which I will teach you in this article, becomes impossible.
The antidote for your seriousness, and your foundation for healthy stress management, is the natural medicine of humor. Humor's incredible power is harnessed to maximum impact through my unique Fun Factor prescription. Based upon my Fun Commandments, which were forged in unison with some incredible patients of mine, my Fun Factor prescription is capable of producing such profound positive change to your health and personal success that you will soon have people whispering, "Is she always this happy?"
In this article, I will explain how my Fun Factor prescription can be directly applied to your stress. You will be amazed at how much lighter and happier you feel, with each passing day, as you put the following Fun Commandments to work in your life. You are about to discover that the natural medicine of humor produces flawless stress management, putting an end to your painful stress symptoms.
The Fun Factor Stress Management Formula
Step One: Laugh with Yourself
My first stress management Fun Commandment is: Laugh with Yourself. This Commandment is not about humiliation or self-denigration, it is the ultimate in self-respect because it teaches you to appreciate your "perfect imperfection" and to find gentle amusement in your foibles. And, when it comes to stress, there is plenty of amusement to be found which will greatly aid your stress management.
Here's the first amusing thing about your stress: you can't live without it, yet too much is bad for your health. Like many of the essential things in life: we need a certain amount of stress to survive, yet too much can kill us. For example, we die if we are without water for more than a few days; but submerge us in water and we die a lot sooner.
It is said that we can die from boredom. I don't think there is any scientific evidence for that theory, but one thing is certain - stress relieves boredom. Ending boredom, indeed, could be considered a form of stress relief. An amusing paradox, no doubt!
Without stress, also, we might not eat. Hunger is a form of stress our body needs occasionally to remind us we need food. Stress causes the adrenal glands to work. Athletes would not perform at their best without stress-induced adrenaline. Every activity causes a certain amount of stress. So does inactivity. In fact, to be completely stress-free we would have to be dead - not a highly recommended stress management technique!
The idea that stress is a killer is exaggerated, which is also humorous. Too much stress can be a killer, and it is against too much stress in our lives that we need to guard. Fortunately we are equipped with the finest possible stress management mechanism: the natural medicine of humor and the ability to laugh with ourselves. Far better and safer than Valium, it is our built-in stress management system.
As you learn to laugh with yourself you will become like an athlete - who can have fun running the mile or the marathon and still turn in peak performance. In fact, since too much seriousness can tighten muscles through negative tension, laughing with yourself may even enhance performance. This Fun Commandment works wonderfully on many levels.
Step Two: Choose To Motivate Yourself With Fun, Not Fear
Step two in my Fun Factor stress management formula is one of my newest Fun Commandments. Motivating yourself with fun rather than fear is a crucial step that allows your commitment to laugh with yourself to fully impact your healthy stress management.
This brings us to the only true choice you have in life. Will you be inspired by fear or by fun? One choice is all we have for our health, wellness, and fitness - fear or fun. It all boils down to that. It is your responsibility to choose one or the other.
The question is, which is the responsible choice? Which of the two is a powerful medicine, which will give you health and motivate you greater success, sustaining you over time? The natural medicine of humor gives us the answer.
There is no doubt that both fear and fun are potent stimulants to behavior over the short run. So the question becomes one of sustainability. Will fear or fun best help us sustain our excellence over time? Which of the two is a powerful alternative medicine that you can learn to use for your greatest health, wellness, and fitness? (That's a trick question, by the way)
Let's Encounter A Man-Eating Bear!
The fear of being eaten alive motivates us to run as fast and as far as we can when chased by a bear. There is little to no fun in that experience. It is purely fearful, but the energy it provides maximizes the possibilities of sustaining life for that moment. For the moment, in such a life-threatening situation, fear seems to be an efficient and productive choice. Though full of stress, it relieves us of the immediate threat!
But let's take it a step further. Having survived my wilderness encounter with the bear, I return to my home in an urban environment. The next morning, as I start out for work, I run desperately for the car, quickly jumping inside and locking the doors.
When I arrive at my workplace, I race into the building. Before I get down to work I suspend my bagged lunch high above my desk, roping it to the light standards. I insist upon all doors being locked and secured. When asked why, I answer, "I'm merely doing what got me through my wilderness experience over the weekend. I don't want to be eaten by a bear."
You'd think I was over-reacting just a wee bit, and you'd be right. You could say that my stress relieves my anxiety, but my anxiety is based on a lie conjured and sustained by my fear! Not exactly the greatest of stress management techniques.
The Three Biggest Dangers Of Our "Run-From-a-Bear" Stress Management Techniques
1. We live our lives as though every day was an emergency; as though a bear is chasing us all the time. This is unfortunate for three reasons:
2. We now know that such a constant state of "wariness" or agitation breaks down our coping mechanisms over time. It is impossible to sustain the fear-based behavior without breaking down or burning out.
3. Of all the stress management techniques, this is the absolute worst to choose because it only increases our stress! It reduces the effectiveness of humor's natural medicine to zilch.
A more pernicious error occurs. We begin to think that the avoidance of whatever we fear is the same as having fun. Joy becomes synonymous with the avoidance of fear.
The Absence Of One Thing Does Not Indicate The Presence Of Its Opposite
If this sounds ridiculous to you let me put it in more familiar terms that have become acceptable where your health is concerned. With rare exception we have agreed in our society that health is synonymous with absence of symptoms. Do you really believe your health is merely the absence of your symptoms? My Fun Factor prescription teaches you that, not only is the absence of symptoms not synonymous with health, but also that you never have to fall for that lie again.
You never have to settle for second-rate health! You can use your powerful natural medicine of humor to stave off seriousness' debilitating effects.
Therefore the issue becomes balance. Fun balances fear. The ultimate question is not, "Are you without fear?", but "Is your fun in balance with your fear?" If you're not 100% certain of a "yes" response to the later question, then you need to STOP - RIGHT NOW - and take the last step in my Fun Factor stress management formula to ensure that your life is as healthful as it could be.
Step Three: Tell the Truth
The final step in your Fun Factor stress management formula is the Fun Commandment, Tell the Truth. This Commandment refers more to self-integrity than it does "cash register" honesty. Getting in the habit of telling yourself the truth will cement humor's powerfully positive effect over your stress. Your stress management becomes second nature when you are honest with yourself each day, because you can then immediately, easily, and simply apply steps one and two to your life.
Telling yourself the truth, for our purposes, focuses on knowing when your stress levels are rising. As we noted in step two, everyday activities normally produce a baseline level of stress and this stress is usually alleviated by your daily routines (for example, when you experience the stress of hunger, you eat). Step three in my Fun Factor stress management formula teaches you to recognize the signs of unhealthy stress and take corrective action immediately.
Here are some simple stress management techniques to apply when your self-honesty reveals rising stress levels:
1. Start your day off by singing in the shower at the top of your voice. Make up your own song that incorporates the idea that you are embarking upon a glorious day in which great things are going top happen to you. Can't sing? Good! Can't rhyme? Who cares? The words are for you alone. This is not a contest. Be as off-key as you need to be...unless you are Placido Domingo.
The important thing is to be loud (your inner ear has to hear it), upbeat and convincing. The subconscious believes what it is told. Start your day by telling it that it will be a great day and you will be more than halfway to producing exactly that result. Think of your singing not as singing but as a stress relief game played before stress has a chance to rear its ugly head.
2. Travel to work alone, along the same boring route every day? Make up a game to play as you look out the window of your car, bus or train. For example, how many dogs will you see on the way to work?
Try to guess before you set out and see how close you are when you arrive. Reward yourself every time you guess correctly to within a certain number. Drivers: limit yourself to dogs (or green elephants) you see through the windshield only. This game does not work well in subways; there are no green elephants in subways.
3. Have a routine job? One that you find boring? Does it produce stress symptoms, such as drumming your fingers or tapping your toes? Perhaps you need to introduce fun into your workday.
For example, if your job is to make identical widgets each day, how could you do something different to give variety to what otherwise could become a monotonous task? Could you, for example, place each new widget relative to the others so that together they make a pattern, or spell the name of your sweetheart? How many do you make an hour? Could you make one more than that the next hour, safely and with the same excellent quality? Make a stress-relieving game out of your work and it will feel less like work and more like fun.
4. Smile. You feel stressed? Smile. It is a simple activity, so simple that even infants can do it. Just for kicks, count how many times you smile in an hour. None, you say? Then this stress relief game is even easier for you, and more important than it is for those who smile all the time. (No wonder they don't feel the same degree of stress that you do!)
Your smile doesn't need to be a broad grin that suggests to those around you that they need to call the men in white coats. But it should be more than a mental smirk; your facial muscles should be aware that they are smiling.
It is possible simply to paste a smile on your face without any reason other than you want to smile. After a while, your subconscious will take over, lighten your mood, and the smiles will come easily and naturally.
It's best, if possible, to think of something that can give you a genuine smile, a reason you can talk about if called upon to do so. Each of us, no matter how depressed, has something in life to celebrate.
5. Recognize that stress is a choice. We can accept it and put up with it, and the damage it can cause our bodies. We can avoid it, but that could be a difficult choice; especially if it means quitting the only job we know in a tough job market. That choice might easily create worse stresses. Or we can deal with it and defeat it.
That is not as difficult as it might sound if you make up your mind to use my Fun Factor prescription in everything you do. That doesn't necessarily mean, laughing, joking and playing the village idiot - though all those activities can relieve stress too. You can have fun without ever cracking a single joke.
A game of tickle with the children or grandchildren can be fun and bring energetic screams of delight from them and you. Touch football or, for the less energetic, lawn darts or horseshoes can be fun. For others, it's a walk, socializing with friends, admiring the beauty around us or following a hobby - especially if it is an engrossing one.
Attitude Is Everything
The key is to recognize stress symptoms when they occur, recognize what's causing them, and use my Fun Factor formula for healthy stress management. Since fun is the best natural stress reliever known, it makes good sense to incorporate my Fun Factor stress management formula into your daily life.
But don't get obsessive about it. Don't be stressed by removing stress. Be content with removing some of your stress, and with taking the edge off it so that you function as a healthier, happier and more productive humor being. After all, perfectionism produces stress.
Shelly, by the way, has learned to take herself much more lightly now and she does not suffer nearly as many stress symptoms. The paradox she loves is that taking herself less seriously actually permits her to take her responsibilities more seriously than ever before! The natural medicine of humorr, supercharged by my Fun Factor prescription, has allowed Shelly to easily and simply manage her stress and enjoy a life others have started to envy.
Just as Polish astronomer Nicholas Copernicus disproved Ptolemy's earth-centered universe in the 16th century, so the natural medicine of humor disproves that you must suffer from being the center of your universe. Remove yourself from the pressure and stress of a life where everything revolves around you...start using my Fun Factor stress management formula, and the rest of my Fun Commandments, today!
Clifford Kuhn, M.D., America's Laugh Doctor, teaches people and organizations to be more healthy and successful through the use of fun and humor. A psychiatrist, and the former associate chairperson of the University of Louisville's renowned Department of Psychiatry, Dr. Kuhn now dispenses his prescription for turbo-charging your health, success, and vitality from http://www.natural-humor-medicine.com/EZA4 On his website you will find tons of fun, free ways for you to maximize your sense of humor, and enjoy a life others will envy.
Tuesday, 16 February 2010
Sunday, 14 February 2010
10 Ways to Monitor Corporate Stress Levels
10 Ways to Monitor Corporate Stress Levels
Good military leaders work hard to balance the
positive and negative stress. Positive stress
encourages high performance. Negative stress
degrades individual and unit capability. The best
leaders know how to use positive stress to get the
most out of their personnel. And they know how to
tone things down to when negative stress threatens
productivity
The Army is fanatic about training officers and
sergeants to take care of the troops. And these
well-trained leaders are fanatic about carrying
out their responsibilities. The soldiers in their
command don't always realize why these leaders are
so focused on having everything ready --
personnel, equipment, and training 100 percent
ready.
Even the most personable leaders are sometimes
accused of managing "by the book" or of being too
concerned with their own personal recognition and
promotion. But those who make these allegations,
miss the point. Just the opposite is true.
These "fanatic" leaders are primarily interested
in the welfare of their troops. They want to
complete the unit mission with minimum personnel
loss. Strict discipline, intensive and complete
training, and numerous inspections are essential
for combat readiness.
Failing to enforce regulations, conduct detailed
inspections, or practice combat readiness is
tantamount to dereliction of duty. The extra
effort that goes into intensive training programs
creates additional stress in the unit, but less
persistent commanders actually endanger their
troops and their mission when they fail to
schedule training that teaches troops how to deal
with stress.
---Detecting Stress---
Some corporate jobs are just as stressful as
military assignments. And some ongoing business
situations are as stressful as armed combat. You
can find the stressed employees by monitoring the
frequency of the conditions such as:
1. Anxiety
2 Indecisiveness
3. Irritability
4. Complaining
5. Forgetfulness
6. Loss of self confidence
7. Argumentativeness
8. Insomnia
9. Rapid emotional shifts
10. Physical exhaustion
--- How to objectively measure stress ---
Privacy laws prevent accumulation of specific
medical histories. But there are ways to get a
handle on what's going on in your company.
Here are some practical ways to bench mark current
levels and monitor future stress related
conditions.
1. Absences - require strict reporting. Watch for
changes or trends; The more absenteeism, the
greater the chance that stress is a factor.
2. Tardiness - Develop a daily report and weekly
summaries. Are some departments worse than others?
Are people arriving late because they dread the
upcoming stress?
3. Medical claims - Seek generic information from
your health insurance company on the number and
expense of medical claims. Categorize information
by type of ailment and observe how the frequency
of visits compares to major corporate activities
or stressful times of year. You might find that
stressful periods coincide with or precede an
increase in medical claims.
4. Professional assistance - Experts can analyze
the ways stress might be at the root of physical
ailments. They can help you examine the cause-and-
effect relationships that escape the attention of
those who aren't as well trained in stress
control.
5. Complaints or grievances - Keep records by
department. Those with a greater numbers of
complaints are probably ready for some stress-
control strategies.
6. Accident reports - Analyze accident reports
from the perspective of stress involvement.
Research how stress might have been the root cause
of accidents.
7. Errors in judgment or misstatements. Develop a
log of individual errors in judgment and
misstatements. If certain employees are prone to
making misstatements, they are prone to errors in
judgment. Monitor their decision making to
evaluate the cost of stress for your company.
8. Personal relationships - Note changes in the
way people relate to each other and the types of
action that cause some people to become more
argumentative. You can use this information to
control stress for the entire organization or for
specific individuals who are more sensitive to
stressful situations.
9. Customer service problems - Review customer
service problems from a stress perspective.
Determine whether some kind of stress reduction
could improve relations with customers or reduce
the number of errors involved with order taking,
preparation, shipping, or invoicing.
10. Quality problems - Include in your quality
reports a description of stress-related activities
occurring before and during the period in
question. Watch for trends among certain
employees or departments. Try to find the causes
of stress and what can be done to control the
stress reactions.
Corporate leaders and managers sometimes try to
manage the stressed people by using increased
demands and closer supervision. Instead, you
should use stress-reducing techniques to manage
the stressors.
While the demanding remedies of dictatorial
managers might get short-term improvement from
stressed employees, such relief is usually only
temporary. The increased urgency and focus on
details typically generates even more stress, and
the problems shift from slight distractions, such
as back pain, headaches, and inattention, to more
drastic reactions such as absenteeism and medical
problems, both good indicators that stress levels
need attention.
Just as in the Army, most leaders must be taught
to manage stress and to observe for negative
stress reactions. All managers need to understand
the importance of positive stress in maximizing
accuracy and productivity. And they need to know
how to control the negative stress for the benefit
of those involved and the bottom line.
If you don't have qualified staff in your company,
outside consultants and trainers can help you
evaluate current stress levels and train everyone
involved. Remember, stress control is a
leadership responsibility.
To learn more about controlling the top workplace
stressors, request a free 3-session mini course by
sending a blank email to 3sessionstress@sendfree.com
Dale Collie - professional speaker, former US Army Ranger, CEO, and a Fast Company top 50 innovative leader. Author of "Winning Under Fire." (McGraw-Hill) collie@couragebuilders.com
Good military leaders work hard to balance the
positive and negative stress. Positive stress
encourages high performance. Negative stress
degrades individual and unit capability. The best
leaders know how to use positive stress to get the
most out of their personnel. And they know how to
tone things down to when negative stress threatens
productivity
The Army is fanatic about training officers and
sergeants to take care of the troops. And these
well-trained leaders are fanatic about carrying
out their responsibilities. The soldiers in their
command don't always realize why these leaders are
so focused on having everything ready --
personnel, equipment, and training 100 percent
ready.
Even the most personable leaders are sometimes
accused of managing "by the book" or of being too
concerned with their own personal recognition and
promotion. But those who make these allegations,
miss the point. Just the opposite is true.
These "fanatic" leaders are primarily interested
in the welfare of their troops. They want to
complete the unit mission with minimum personnel
loss. Strict discipline, intensive and complete
training, and numerous inspections are essential
for combat readiness.
Failing to enforce regulations, conduct detailed
inspections, or practice combat readiness is
tantamount to dereliction of duty. The extra
effort that goes into intensive training programs
creates additional stress in the unit, but less
persistent commanders actually endanger their
troops and their mission when they fail to
schedule training that teaches troops how to deal
with stress.
---Detecting Stress---
Some corporate jobs are just as stressful as
military assignments. And some ongoing business
situations are as stressful as armed combat. You
can find the stressed employees by monitoring the
frequency of the conditions such as:
1. Anxiety
2 Indecisiveness
3. Irritability
4. Complaining
5. Forgetfulness
6. Loss of self confidence
7. Argumentativeness
8. Insomnia
9. Rapid emotional shifts
10. Physical exhaustion
--- How to objectively measure stress ---
Privacy laws prevent accumulation of specific
medical histories. But there are ways to get a
handle on what's going on in your company.
Here are some practical ways to bench mark current
levels and monitor future stress related
conditions.
1. Absences - require strict reporting. Watch for
changes or trends; The more absenteeism, the
greater the chance that stress is a factor.
2. Tardiness - Develop a daily report and weekly
summaries. Are some departments worse than others?
Are people arriving late because they dread the
upcoming stress?
3. Medical claims - Seek generic information from
your health insurance company on the number and
expense of medical claims. Categorize information
by type of ailment and observe how the frequency
of visits compares to major corporate activities
or stressful times of year. You might find that
stressful periods coincide with or precede an
increase in medical claims.
4. Professional assistance - Experts can analyze
the ways stress might be at the root of physical
ailments. They can help you examine the cause-and-
effect relationships that escape the attention of
those who aren't as well trained in stress
control.
5. Complaints or grievances - Keep records by
department. Those with a greater numbers of
complaints are probably ready for some stress-
control strategies.
6. Accident reports - Analyze accident reports
from the perspective of stress involvement.
Research how stress might have been the root cause
of accidents.
7. Errors in judgment or misstatements. Develop a
log of individual errors in judgment and
misstatements. If certain employees are prone to
making misstatements, they are prone to errors in
judgment. Monitor their decision making to
evaluate the cost of stress for your company.
8. Personal relationships - Note changes in the
way people relate to each other and the types of
action that cause some people to become more
argumentative. You can use this information to
control stress for the entire organization or for
specific individuals who are more sensitive to
stressful situations.
9. Customer service problems - Review customer
service problems from a stress perspective.
Determine whether some kind of stress reduction
could improve relations with customers or reduce
the number of errors involved with order taking,
preparation, shipping, or invoicing.
10. Quality problems - Include in your quality
reports a description of stress-related activities
occurring before and during the period in
question. Watch for trends among certain
employees or departments. Try to find the causes
of stress and what can be done to control the
stress reactions.
Corporate leaders and managers sometimes try to
manage the stressed people by using increased
demands and closer supervision. Instead, you
should use stress-reducing techniques to manage
the stressors.
While the demanding remedies of dictatorial
managers might get short-term improvement from
stressed employees, such relief is usually only
temporary. The increased urgency and focus on
details typically generates even more stress, and
the problems shift from slight distractions, such
as back pain, headaches, and inattention, to more
drastic reactions such as absenteeism and medical
problems, both good indicators that stress levels
need attention.
Just as in the Army, most leaders must be taught
to manage stress and to observe for negative
stress reactions. All managers need to understand
the importance of positive stress in maximizing
accuracy and productivity. And they need to know
how to control the negative stress for the benefit
of those involved and the bottom line.
If you don't have qualified staff in your company,
outside consultants and trainers can help you
evaluate current stress levels and train everyone
involved. Remember, stress control is a
leadership responsibility.
To learn more about controlling the top workplace
stressors, request a free 3-session mini course by
sending a blank email to 3sessionstress@sendfree.com
Dale Collie - professional speaker, former US Army Ranger, CEO, and a Fast Company top 50 innovative leader. Author of "Winning Under Fire." (McGraw-Hill) collie@couragebuilders.com
Saturday, 13 February 2010
Stress Management is for Anyone
In the newspapers, in the magazines, in the cinema, in the television, everywhere we listen people that talks about the stress..
Why is it so?
The stress has been part of the human race from the beginnings of the history, why do we pay it so much attention now?
Has it changed?
Is it now more more dangerous than before?
Or is it because now we have discovered its incidence in our lives?
Stress is an unavoidable consequence of life and it is not something exclusive of the human beings, because the animals also have it. But the stress it is not necessarily bad.
To win the lottery can produce much more stress that to not win it, but the difference rests in the organic answer that we will have in a case and the other.
On the other hand, there are many people that need some pressure to reach more, and stress can provide a state of alert, anticipation and excitement.
How can we achieve a fair balance between not having stress and having too much?
Stress is the answer of the body in front of external conditions that are perceived as dangerous, worrying or irritating. And our natural answer is the modification of the behavior of almost all the body organs, to allow us to escape or to face that danger.
Although in fact for the body any CHANGE in our life implies stress.
When we face a change, the brain activates the secretion of certain hormones that untie a chain reaction in the whole body, and this is not bad, but rather it is the way that the nature uses to protects us, getting us ready to react to the stressor.
If the situation is prolonged during a short time, the stress and its changes are something good, but if the situation is prolonged in time, it can be exhausting, cause ulcers, cardiovascular illnesses, migraines, sexual problems, asthma, nervous tics, baldness, diabetes, back pains, and even weight modifications increasing or removing the appetite.
WHAT CAUSES STRESS?
Anything can cause stress, since what a person perceives as irritating or dangerous, can be indifferent for another person in the same situation, that is to say that the stressors are different for different people.
And we should distinguish among the stress produced by pleasant situations (vacations, to get marryed, to win the lottery) that it is known as "eustress".
And the stress produced by unpleasant situations (a divorce, a death, to lose the employment) that it is known as "distress".
For this reason many people carry a load of stress much bigger than they can imagine.
Any change in our routine and any change in our body is lived with stress.
Some of the more common stress producers are:
To work in excess without the appropriate time to recover
To live in places with extreme climates or extreme altitudes
Toxins like the poisons, the tobacco, the alcohol and the drugs
Fights and discussions
Illnesses
The puberty, with all the physical CHANGES that it bears
The pre-menstrual syndrome: once a month, before the menstruation, the lack of the same hormones that produce stress in the puberty, causes stress states in the mature women.
For the same reason, the sudden fall of the hormones level that takes place in front of the childbirth and the abortion, produce stress
The menopause, although of gradual appearance, it produces stress for the lack of the same feminine hormones.
Being in charge of the actions of another person. This produces CHANGES over our life, which we can't control, and for this reason it is a strong stressor.
HOW DOES IT FEEL TO HAVE STRESS?
As well as different people react in different ways in front of the same stressor, they also feel different things when they have stress and those things can be:
headache
diarrhea
constipation
insomnia
edginess
sexual inability
depression
anxiety
throbs
indigestion
etc.
HOW TO TREAT STRESS
If the stress symptoms persist during many days, it is reasonable to go to see a doctor or to request psychological support.
As emergency measures the doctor can prescribe analgesic, beta blockers, tranquilizers and antidepressants, but the ideal is to learn how to control the stress by natural means like yoga practices, gymnastics, relaxation and mind control.
When the stressor is an unique cause, like a divorce or the loss of a loved one, it is convenient not over weight yourself with concerns and responsibilities, until the organism adapts to the new situation.
But if the stress reasons are a series of different daily stressors, then it is really necessary to think in the necessity of the psychotherapy or the mind control, to learn how to control your reactions in front of an adverse reality.
HOW CAN YOU ELIMINATE STRESS?
We have already seen that the stress is part of the natural answers of our organism, and that the good news can produce as much stress as the bad ones.
Therefore it is IMPOSSIBLE to ELIMINATE THE STRESS and all that you can aspire to do is to learn how to manage it, to learn how to react in front of the CHANGES.
The stress lack will lead us easily to the depression, the boredom or a sensation of rejection, and an excessive stress it can make us get sick.
WHICH IS THE GOOD STRESS LEVEL?
A good stress level doesn't exist. A person with sedentary habits, can feel stressed if you put him in a work that requires excessive mobility.
A person accustomed to work on the stock market or in positions that requireS a high level of adrenaline and stress, can feel stressed if it is confined to a sedentary work on a desk.
The good level of stress is different for each person, and for that reason each one must determine what he likes and makes him well. And even this way, this level will modify with the years.
When you feel that the stress has gone beyond YOUR acceptable limit, you should look for a way of dealing with the excessive stress, since more than the strong stressors, what makes us feel sick is the accumulated stress.
Once we detect that we carry accumulated stress, we have two ways to solve it, one is to eliminate the stressor from our lives (which is not always possible) another is to modify the way in which we react.
The steps to follow should be:
Learn how to become aware when you have been surpassed by the stress.
What is it it that usually produces stress on you?
What do you feel in your body?
How do you react emotionally?
Recognize what it is that you can do about it:
Can you avoid that situation?
If you can not avoid it, are you able to experience it with less frequency?
Can you shorten the time that you are exposed to that stressor? It is not the same when something breaks your nerves for one hour, that when it does it during the whole day
Learn how to react in different ways
Do you feel responsible for things that you can not control?
Do you feel in the obligation of pleasing everybody?
Do you always want to be right?
Don´t you agree that everything can not be so serious neither so urgent?
Get used to think that the stress is something that you are learning how to control, and NOT something that overcomes you
Learn how to modify your emotional answer
Learn how to breathe slower in front of stressing situations
Practice relaxation and mind control
Take anxiolitics (only if your doctor has prescribed them) until you learn how to control your mind and body
Build a physical reservation to respond better to the stress:
Feed in a moderate form avoiding the excesses of fat and alcohol
Swim, walk, ride in bicycle, practice jogging or gymnastics of some type, three times a week
Try not to have overweight, neither be below a normal weight
Try to not smoke, and not no drink tea or coffee in excess
Learn how to have resting intervals during your work or study
Rest enough at night and if it is possible take a short nap (30 minutes) after lunch.
Modify your social behavior
Frequent your friendships. Mainly those that are mutually protectors (not those that will always hang emotionally from you, without allowing you to do the same thing when you need it)
Put on realistic goals, according with your age and capacity
Put YOU your own goals, don't live after the goals that OTHER tell you that you should have (beware of fashion)
Prepare yourself to have failures, displeasures, frustrations and sadness, since they are part of the life. NOBODY is perfect, and NOBODY came to this planet only to enjoy it.
Be always kind with yourself and with the other people (although they are not always going to be kind with you) and this will make you feel well
Written by Dr. Roberto A. Bonomi
You will find all that you need to know about, self help, stress control, weight control, stop smoking, mind control, relax, motivation and meditation with subliminal messages at Dr. Bonomi's web site: http://www.drbonomi.com
Why is it so?
The stress has been part of the human race from the beginnings of the history, why do we pay it so much attention now?
Has it changed?
Is it now more more dangerous than before?
Or is it because now we have discovered its incidence in our lives?
Stress is an unavoidable consequence of life and it is not something exclusive of the human beings, because the animals also have it. But the stress it is not necessarily bad.
To win the lottery can produce much more stress that to not win it, but the difference rests in the organic answer that we will have in a case and the other.
On the other hand, there are many people that need some pressure to reach more, and stress can provide a state of alert, anticipation and excitement.
How can we achieve a fair balance between not having stress and having too much?
Stress is the answer of the body in front of external conditions that are perceived as dangerous, worrying or irritating. And our natural answer is the modification of the behavior of almost all the body organs, to allow us to escape or to face that danger.
Although in fact for the body any CHANGE in our life implies stress.
When we face a change, the brain activates the secretion of certain hormones that untie a chain reaction in the whole body, and this is not bad, but rather it is the way that the nature uses to protects us, getting us ready to react to the stressor.
If the situation is prolonged during a short time, the stress and its changes are something good, but if the situation is prolonged in time, it can be exhausting, cause ulcers, cardiovascular illnesses, migraines, sexual problems, asthma, nervous tics, baldness, diabetes, back pains, and even weight modifications increasing or removing the appetite.
WHAT CAUSES STRESS?
Anything can cause stress, since what a person perceives as irritating or dangerous, can be indifferent for another person in the same situation, that is to say that the stressors are different for different people.
And we should distinguish among the stress produced by pleasant situations (vacations, to get marryed, to win the lottery) that it is known as "eustress".
And the stress produced by unpleasant situations (a divorce, a death, to lose the employment) that it is known as "distress".
For this reason many people carry a load of stress much bigger than they can imagine.
Any change in our routine and any change in our body is lived with stress.
Some of the more common stress producers are:
To work in excess without the appropriate time to recover
To live in places with extreme climates or extreme altitudes
Toxins like the poisons, the tobacco, the alcohol and the drugs
Fights and discussions
Illnesses
The puberty, with all the physical CHANGES that it bears
The pre-menstrual syndrome: once a month, before the menstruation, the lack of the same hormones that produce stress in the puberty, causes stress states in the mature women.
For the same reason, the sudden fall of the hormones level that takes place in front of the childbirth and the abortion, produce stress
The menopause, although of gradual appearance, it produces stress for the lack of the same feminine hormones.
Being in charge of the actions of another person. This produces CHANGES over our life, which we can't control, and for this reason it is a strong stressor.
HOW DOES IT FEEL TO HAVE STRESS?
As well as different people react in different ways in front of the same stressor, they also feel different things when they have stress and those things can be:
headache
diarrhea
constipation
insomnia
edginess
sexual inability
depression
anxiety
throbs
indigestion
etc.
HOW TO TREAT STRESS
If the stress symptoms persist during many days, it is reasonable to go to see a doctor or to request psychological support.
As emergency measures the doctor can prescribe analgesic, beta blockers, tranquilizers and antidepressants, but the ideal is to learn how to control the stress by natural means like yoga practices, gymnastics, relaxation and mind control.
When the stressor is an unique cause, like a divorce or the loss of a loved one, it is convenient not over weight yourself with concerns and responsibilities, until the organism adapts to the new situation.
But if the stress reasons are a series of different daily stressors, then it is really necessary to think in the necessity of the psychotherapy or the mind control, to learn how to control your reactions in front of an adverse reality.
HOW CAN YOU ELIMINATE STRESS?
We have already seen that the stress is part of the natural answers of our organism, and that the good news can produce as much stress as the bad ones.
Therefore it is IMPOSSIBLE to ELIMINATE THE STRESS and all that you can aspire to do is to learn how to manage it, to learn how to react in front of the CHANGES.
The stress lack will lead us easily to the depression, the boredom or a sensation of rejection, and an excessive stress it can make us get sick.
WHICH IS THE GOOD STRESS LEVEL?
A good stress level doesn't exist. A person with sedentary habits, can feel stressed if you put him in a work that requires excessive mobility.
A person accustomed to work on the stock market or in positions that requireS a high level of adrenaline and stress, can feel stressed if it is confined to a sedentary work on a desk.
The good level of stress is different for each person, and for that reason each one must determine what he likes and makes him well. And even this way, this level will modify with the years.
When you feel that the stress has gone beyond YOUR acceptable limit, you should look for a way of dealing with the excessive stress, since more than the strong stressors, what makes us feel sick is the accumulated stress.
Once we detect that we carry accumulated stress, we have two ways to solve it, one is to eliminate the stressor from our lives (which is not always possible) another is to modify the way in which we react.
The steps to follow should be:
Learn how to become aware when you have been surpassed by the stress.
What is it it that usually produces stress on you?
What do you feel in your body?
How do you react emotionally?
Recognize what it is that you can do about it:
Can you avoid that situation?
If you can not avoid it, are you able to experience it with less frequency?
Can you shorten the time that you are exposed to that stressor? It is not the same when something breaks your nerves for one hour, that when it does it during the whole day
Learn how to react in different ways
Do you feel responsible for things that you can not control?
Do you feel in the obligation of pleasing everybody?
Do you always want to be right?
Don´t you agree that everything can not be so serious neither so urgent?
Get used to think that the stress is something that you are learning how to control, and NOT something that overcomes you
Learn how to modify your emotional answer
Learn how to breathe slower in front of stressing situations
Practice relaxation and mind control
Take anxiolitics (only if your doctor has prescribed them) until you learn how to control your mind and body
Build a physical reservation to respond better to the stress:
Feed in a moderate form avoiding the excesses of fat and alcohol
Swim, walk, ride in bicycle, practice jogging or gymnastics of some type, three times a week
Try not to have overweight, neither be below a normal weight
Try to not smoke, and not no drink tea or coffee in excess
Learn how to have resting intervals during your work or study
Rest enough at night and if it is possible take a short nap (30 minutes) after lunch.
Modify your social behavior
Frequent your friendships. Mainly those that are mutually protectors (not those that will always hang emotionally from you, without allowing you to do the same thing when you need it)
Put on realistic goals, according with your age and capacity
Put YOU your own goals, don't live after the goals that OTHER tell you that you should have (beware of fashion)
Prepare yourself to have failures, displeasures, frustrations and sadness, since they are part of the life. NOBODY is perfect, and NOBODY came to this planet only to enjoy it.
Be always kind with yourself and with the other people (although they are not always going to be kind with you) and this will make you feel well
Written by Dr. Roberto A. Bonomi
You will find all that you need to know about, self help, stress control, weight control, stop smoking, mind control, relax, motivation and meditation with subliminal messages at Dr. Bonomi's web site: http://www.drbonomi.com
Thursday, 11 February 2010
Tips on how to reduce stress
Stress affects virtually everyone at some time in their life, and if you don’t take steps to address it, you may find it has an impact, not just on your emotional wellbeing, but may also affect your heart health.
We’ve put together a few tips that can help you to relax and reduce your stress levels:
List all those things that 'trigger' your stress. Is it a work situation or a traffic jam? Recognizing what triggers your stress is a big step forward. Try to relax in these situations
Learn stress-coping strategies such as relaxation techniques, breathing exercises, meditation, yoga or massage
Take time out to unwind - even if it's just for 10 minutes. Try to read, have a bath or do something else you enjoy. If you work, make sure you take a break for lunch
Watch your diet. Too much alcohol, caffeine, sugar and fats make it more difficult for your body to cope with stress.
Engage in regular physical activity, such as gentle cycling, brisk walking or swimming - this will cheer you up and make it easier to deal with everyday situations
Stop trying to do more than one thing at a time. Prioritize and try to plan ahead instead of doing everything at the last minute
Take a deep breath. Allow your rib cage and stomach to expand as you breathe in through your nose. Breathe out slowly through your mouth. Repeat ten times.
If you think you’re suffering from acute stress, professional help or counseling may be helpful.
Quick RelaxationTake just five minutes out of your daily routine and try to relax physically as much as you can. Make sure you’re not going to be interrupted – if necessary, take the phone off the hook and get away from anything that might distract you.
You need to sit in a chair to do this properly.
Breathe in and out slowly and deeply – this can really help the relaxation process. Try shaking and loosening your arms and shoulders
Let your jaw go slack and your muscles relax
Wiggle your feet and try to relax your legs.
This doesn't take long but it will get rid of excess tension and help you feel refreshed and more energetic.
Neck Loosening ExerciseThis exercise can reduce shoulder and neck tension.
Draw the numbers 1,2,3,4,5,6,7,8,9, and 0 in the air with your nose
Draw each number large and make your movements slow
Be careful not to pull against tight muscles.
It takes about a minute to do and you can do it several times a day. This technique can actually work for any joint in the body. For example, you could draw numbers in the air with your ankles to loosen your feet. If you move slowly you can do the same with your pelvis. Put your hands against a wall, lean with your body and make the number movements with your pelvis.
Relax Your MindDon’t forget, your mind needs a rest too! It can be difficult to relax your body while your mind’s racing. After relaxing physically for a minute or two, try focusing on something that interests you. The aim is to clear your mind, if only for a little while and help you forget about the worries of the day.
Physical ActivityRegular physical activity – jogging, cycling, walking etc. can help reduce tension in your body. Competitive sports like badminton, squash, or football can also focus your competitive instincts in a positive way. They may be tiring, but they’ll energise you and recharge your batteries.
We’ve put together a few tips that can help you to relax and reduce your stress levels:
List all those things that 'trigger' your stress. Is it a work situation or a traffic jam? Recognizing what triggers your stress is a big step forward. Try to relax in these situations
Learn stress-coping strategies such as relaxation techniques, breathing exercises, meditation, yoga or massage
Take time out to unwind - even if it's just for 10 minutes. Try to read, have a bath or do something else you enjoy. If you work, make sure you take a break for lunch
Watch your diet. Too much alcohol, caffeine, sugar and fats make it more difficult for your body to cope with stress.
Engage in regular physical activity, such as gentle cycling, brisk walking or swimming - this will cheer you up and make it easier to deal with everyday situations
Stop trying to do more than one thing at a time. Prioritize and try to plan ahead instead of doing everything at the last minute
Take a deep breath. Allow your rib cage and stomach to expand as you breathe in through your nose. Breathe out slowly through your mouth. Repeat ten times.
If you think you’re suffering from acute stress, professional help or counseling may be helpful.
Quick RelaxationTake just five minutes out of your daily routine and try to relax physically as much as you can. Make sure you’re not going to be interrupted – if necessary, take the phone off the hook and get away from anything that might distract you.
You need to sit in a chair to do this properly.
Breathe in and out slowly and deeply – this can really help the relaxation process. Try shaking and loosening your arms and shoulders
Let your jaw go slack and your muscles relax
Wiggle your feet and try to relax your legs.
This doesn't take long but it will get rid of excess tension and help you feel refreshed and more energetic.
Neck Loosening ExerciseThis exercise can reduce shoulder and neck tension.
Draw the numbers 1,2,3,4,5,6,7,8,9, and 0 in the air with your nose
Draw each number large and make your movements slow
Be careful not to pull against tight muscles.
It takes about a minute to do and you can do it several times a day. This technique can actually work for any joint in the body. For example, you could draw numbers in the air with your ankles to loosen your feet. If you move slowly you can do the same with your pelvis. Put your hands against a wall, lean with your body and make the number movements with your pelvis.
Relax Your MindDon’t forget, your mind needs a rest too! It can be difficult to relax your body while your mind’s racing. After relaxing physically for a minute or two, try focusing on something that interests you. The aim is to clear your mind, if only for a little while and help you forget about the worries of the day.
Physical ActivityRegular physical activity – jogging, cycling, walking etc. can help reduce tension in your body. Competitive sports like badminton, squash, or football can also focus your competitive instincts in a positive way. They may be tiring, but they’ll energise you and recharge your batteries.
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