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Friday, November 9, 2007
In This Issue
Editor’s Scribbles
Modern Living
7 Steps To Stress Management
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Her eyes had deep, dark circles. She told me, "I haven't slept in weeks." I asked her why. She told me that was because she "was all stressed out." It was stress from her job and stress from her kids. She was stressed out from driving an hour each way to work and her boss was "driving her crazy." You could see that her stress was eating her alive.
People come to me all the time with similar stories, of how stress is negatively affecting their lives. Stress is a killer. It has been linked to everything from headaches and digestive problems to reproductive ailments and even heart disease. Stress has been shown to age us both mentally and physically and over time can kill us.
When you are stressed your body releases stress hormones. These hormones can cause inflammation to your cardiovascular system and, if left unchecked, can affect your immune system, metabolism and other body systems. Bruce McEwen, PhD head of the neuroendocrinology lab at Rockefeller University says, "Normally, in small amounts, these substances help the body adapt, but when they are chronically elevated they cause wear and tear."
Let's look at the categories of stress. The first type is acute or short term stress. This is known as the flight or fight reaction where the brain produces chemicals that tell the body to speed up, making it perform more effectively. This is the type of stress you'll experience when another car pulls out in front of you causing you to hit your brakes suddenly. This is also known as distress.
The positive form of acute stress is known as eustress. This is the stress you experience when you receive a promotion at work, get married or buy a new house. These events are desirable but, just like distress, eustress can be equally taxing on the body, and if added together with other stressors can have negative results on our health.
The second type of stress is chronic or long-term stress. Although it can be triggered by the same type of stressors as acute stress, this type of stress can cause physical problems. Chronic stress occurs when we can't, or won't, let go of stress.
So how can we reduce our stress? Here are seven ways to cope with stress.
1. Recognize Some Stress is Good
Some stress is good. The stress an athlete feels right before she bursts off the starting blocks. The stress you feel to make a deadline that will get you that promotion you've been wanting. The energy you get when you see an old friend or a lover. This stress gives you that burst of energy that enhances your performance at just the right moment. Used wisely, this kind of stress will allow you to push yourself that little bit harder when it counts most. Make stress your friend!
2. Avoid Stress Infected Individuals
Overly stressed people are infected with stress germs and they spread them around indiscriminately. Soon, before you know it, you are infected too!
If you know that Charlie is always stressed at the first of the month when his reports are due, avoid him! If Sara is constantly complaining about how busy she is and how her kids are driving her crazy, avoid her! Protect yourself by recognizing stress in others and limiting your contact with them. Or if you've got the inclination, play stress doctor and teach them how to better manage themselves.
3. Model Calm People
Modeling is a way of making yourself into the type of person you want to be. So model calm people, people who seem to naturally handle stress well. When people around you are losing their head, who keeps calm? What are they doing differently? What is their attitude? What are they saying to others? What are they saying to themselves? Have they been trained in stress management? What experiences have they had? You might watch them or, better yet, sit them down and talk with them. Ask them how they cope with the things that seem to stress everyone else out. Learn from the best and model what they do.
4. Breath, Really Breathe
As a martial arts instructor I can assure you, you can't stay calm unless you control your breathing. When new students would start to spar (fight in a very controlled manner) they would inevitably hold their breath and soon their faces would be red, they'd be sweating profusely and, within minutes, they'd be out of breath. Does this sound like you under stress?
Well the good news is you can trick your body into relaxing simply by using deep breathing techniques. Focus on bringing your breaths into the bottom of your stomach and then push the air out completely. Breathe in slowly for a count of four, hold your breath for five counts and then breathe out for a count of eight. Repeat the 4-5 -8 breathing for a minute or so and your heart rate will slow, your sweaty palms will dry and things will start to feel more normal.
If you would like more information about learning breath control, see a qualified martial arts instructor or yoga teacher. I teach Tai Chi and other breathing arts so if you're in San Diego give me a call. In addition to helping you with your breathing, these types of activities can definitely help you reduce your stress levels.
5. Cancel Stress Provoking Thoughts
Do you sometimes hear yourself saying, "If this happens, then that might happen and then we're all up the creek!" Then, when you look back on it all a few days later, you find you stressed yourself for no reason? Sure, we all have. Most of these types of things never happen. So why waste all your energy worrying needlessly?
Now this isn't saying don't think problems through. Good planning means thinking about different possibilities and then deciding on the best course of action. But once you've made your decision, see it through and trust that if another decision needs to be made you can make it.
These types of thoughts give you F.E.A.R. (False Evidence Appearing Real) If you find yourself being tangled up in a stress knot by these types of thoughts you can gain control. See them for what they are and make the decision to focus on what you want, rather on these types of fears.
Since many of us have been programmed to focus on the negative rather than the positive you might want to try meditation or hypnosis. These types of activities can help you learn to control your focus. If you are in the San Diego area, give me a call. Stress management is one of the things that Total Mind Therapy can definitely help with.
6. Know What Sets You Off
We all have different trigger points. Presentations, interviews, meetings, giving difficult feedback, tight deadlines, tight budget, kids grades, traffic jams. My heart rate is racing just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Is it one project that causes more stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, because once you know what the cause is, you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to talk to your kid's teacher? Do you need to switch to decaf?
7. Take Care of Yourself
Lack of sleep, poor diet and no exercise wreaks havoc on our bodies and minds. If you only get five hours of sleep a night you double your chance of dying of a heart attack. The same goes for eating fast food and forgetting to exercise. Just like you car needs good fuel, you need good food for your body to run properly. Just like your car needs regular maintenance, your body needs exercise to maintain it in good working shape. If you really want to reduce your stress take a good look at your lifestyle because these are things within your control.
So let's review quickly. First remember that some stress is good for you. Second, stay away from the stress infected. Third, find calm people and model their behaviors. Fourth, learn to breathe, really breathe. Fifth, focus on what you want. Sixth, understand the things that cause you to react and, seventh, take care of yourself. There you are, seven easy ways to help you manage stress.
The bad news is that stress is always among us. The good news is you now have some easy methods to cope with it. You can find inner peace. You just have to recognize what blocks its way and then work on removing those blocks, or if you want a fool proof method, you could move to a mountain cave or a deserted island. The choice is always yours.
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About the author:
Wil Dieck is the founder of Total Mind Therapy, a combination of hypnosis, NLP, breathing techniques from the martial arts visualization used for goal setting. His practice is located in San Diego, California. For more information about Wil and his practice please go to http://www.TotalMindTherapy.net
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Home & Around
Stylish Decorating Design
by Anuta Writes
We all have experience finding out how expensive furniture is when walk into a good furniture store. Shopping for furniture can be daunting. Many discount stores offer great prices but not diminished quality. In this case some Internet sales can be a great solution.
It is important to evaluate several options so that you can determine which discount furniture will meet your needs. Select pleasing natural colors such as camel, navy, dark green, or black, for upholstered furniture pieces. Make sure the fabric is durable so it holds up under years of use.
The right furniture can truly complete a bedroom or a living room - whether it is, you can expect your furniture to offer you hours on end of beauty and relaxation. You will love sharing conversations or meals with friends while sitting at one of sofas. You will love reading a book while sitting on one of your chaise lounges or other armchairs.
Use furniture or accessories in unexpected ways, such as a love seat at the end of a bed, a TV hidden away under a tablecloth, or a big dresser that holds videotapes. Try to add personality to every room. Sometimes such accessories like vases, pictures, and lamps rugs help to create comfortable.
Sofa, which sometime referred as couch, is the most important part of your interior home. It creates a focus point in your living room. The largest and most popular type of sofa is the Sectional Sofa. A Sectional Sofa is a sofa that is designed to fit on any corners of your living room. By having sectional sofa, you would actually saving some space in your living room and make it looks and feel bigger. Sectional sofa also gives you more seating capacity that enables you to invite more people for a house party.
Interior furniture is extremely important when it comes to designing any room within the home. Always make sure that you take the right measurements and stick with the same theme throughout when choosing the right furniture to suit you.
Choosing the right style of furniture to decorate your bedroom can be a lot of work, especially if you and your spouse disagree on the preferred style. For some, contemporary bedroom furniture is the perfect answer. With clean lines, sharp angles, and simplicity in style, this type of furniture speaks to a desire to follow advances into the 21st century.
Giving you home an instant makeover can be as simple are replacing your sofa slipcovers. The beauty of furniture slipcovers is that they can be changed whenever you feel like a new look. It's very reasonable to select furniture units at http://baytrade.com that you could use in any room in your home.
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About the author:
Anuta Writes is an professional designer. At http://baytrade.com you can find more information on furniture for living room design and interior home design.
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