Play devil’s advocate when interpreting your anger issues
Stress for Success
September 30, 2008
Do you know someone who' s "enemy-based," someone who’s hyper-vigilant and distrustful? They look for and find enemies where there are none. They interpret nonverbal behavior as hostile when there is no such intent. They frequently react to life’s situations with anger, cynicism and aggression.
But they see their reactions as justified. For example, hotheads in traffic are often enemy-based blaming all those rotten drivers for a myriad of sins. Given that they probably enjoy the high of their own adrenaline they feel little motivation to curb their hostility.
Here’s why they may want to challenge their suspicious interpretation of life's events:
Research published in Circulation found that men who explode with anger are at greater risk for strokes.
The UC, Berkeley Wellness Newsletter reported that a 2002 study found that postmenopausal women with heart disease had strong hostility as an independent risk factor for a second heart attack or death.
Medical scientist Dr. Nick Hall reports that discomfort with negative emotions, especially anger, correlates with increased susceptibility to some cancers and immune system problems like rheumatoid arthritis.
Excessive anger -- over real and imagined offenses -- is bad for your health let alone your relationships.
If you frequently believe that you’re mistreated, first and foremost learn to play the devil's advocate with your interpretation of events.
For example, your spouse washed the laundry but the brown pants you wanted to wear weren't included and you blow up over it. To put into perspective how upset you "should" be ask yourself, "How important will this be in one year that my brown pants didn't get washed?"
Or rate how important the upsetting event is on a scale of 1 to 10. Then rate the intensity of your emotional reaction. Getting the pants washed you decide rates a two in importance but your outburst was a seven, which shows that you're entirely too angry about it.
Or your boss reprimands you and you assume “she’s always out to get you." How can you know if you're looking for trouble or if she’s really unfair?
Focus specifically on what she criticized. For example, she said your report was late. Well, were you late? If so, then at least that part of the reprimand was legitimate.
Next, listen to your response. "She never gets on anyone else’s case for this." Challenge extreme words such as "always." Identify, if you can, at least one time when she reprimanded someone else for this, which proves that she doesn't "always" come down only on you. If there truly is no evidence then maybe she does treat you differently. Why?
Give permission to those whom you trust to challenge your perceptions when they think you’re being “unreasonably” distrustful. Look for factual evidence of differing interpretations to assess more accurately what’s going on.
Gradually, by playing the devil's advocate with your interpretation of perceived offenses you’ll see exceptions to your suspicious assumptions, which may lead to the awareness that you’re looking for trouble more than you realize.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, September 23, 2008
Making friends the best medicine
Stress for Success
September 23, 2008
"One is the loneliest number that you'll ever do.
Two can be as bad as one.
It's the loneliest number since the number one."
Opening lines to Three Dog Night's “One”
These wise lyrics acknowledge that you can be lonely alone as well as within a relationship. Untold numbers of lonesome people rush into relationships to get rid of their isolation only to find themselves as unhappy as when they were by themselves.
And the sense of isolation can be bad for your health.
Last year researcher Stephen Cole of the University of California, Los Angeles, and his colleagues published findings "that showed people who scored in the top 15% of the UCLA loneliness scale exhibited increased gene activity linked to inflammation and reduced gene activity associated with antibody production and antiviral responses. These patterns … were specific to loneliness not to other negative feelings such as depression," according to Scientific American Mind, June/July 2008.
In another study, Cole analyzed a variety of lonely people and found that their stress hormone cortisol wasn't suppressing the genes associated with inflammation as intended making them more vulnerable to serious illnesses such as heart disease and cancer. He also found in recent animal studies that cortisol receptors stopped working in rhesus monkeys that were socially stressed.
Unrelated research has shown for quite some time that "the impact of social relationships on life expectancy appears to be at least as large as cigarette smoking, hypertension, obesity, and (the) level of physical activity," according to Dr. Robert Sapolsky author of "Why Zebras Don't Get Ulcers.
Think about the enormity of this!
Sapolsky refers to additional research that "lonelier, more socially isolated individuals had less of an anti-body response to a vaccine in one study; in another study people with AIDS had a faster decline in a key category of lymphocytes; in another, lonely women with breast cancer had less natural killer cell activity." People experiencing bereavement, even if historically they've not been lonely are also vulnerable.
No doubt, it's difficult if you're feeling abandoned to force yourself to go out and connect with others. But it’s the natural antidote to loneliness and it’s what you need to do.
British researchers have demonstrated that the healing power of friendship has close to the success rate in dealing with sadness of antidepressants or cognitive therapy.
Tirril Harris, Ph.D., of Guy’s, King’s and St. Thomas’ schools of medicine in London reported in the Journal of Psychiatry that chronically depressed women were either randomly assigned a volunteer who acted as their confidante, or were placed on a waiting list for a “befriender” volunteer. Among the women who met with their volunteers regularly throughout the year 72% had a remission in their depression compared with 45% in the control group.
To combat your loneliness, whether you’re in a relationship or not, it’s vitally important to connect with others through volunteering or by spending more time with supportive family and established friends. Allow the healing power of human connection to help wash away your solitude.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
September 23, 2008
"One is the loneliest number that you'll ever do.
Two can be as bad as one.
It's the loneliest number since the number one."
Opening lines to Three Dog Night's “One”
These wise lyrics acknowledge that you can be lonely alone as well as within a relationship. Untold numbers of lonesome people rush into relationships to get rid of their isolation only to find themselves as unhappy as when they were by themselves.
And the sense of isolation can be bad for your health.
Last year researcher Stephen Cole of the University of California, Los Angeles, and his colleagues published findings "that showed people who scored in the top 15% of the UCLA loneliness scale exhibited increased gene activity linked to inflammation and reduced gene activity associated with antibody production and antiviral responses. These patterns … were specific to loneliness not to other negative feelings such as depression," according to Scientific American Mind, June/July 2008.
In another study, Cole analyzed a variety of lonely people and found that their stress hormone cortisol wasn't suppressing the genes associated with inflammation as intended making them more vulnerable to serious illnesses such as heart disease and cancer. He also found in recent animal studies that cortisol receptors stopped working in rhesus monkeys that were socially stressed.
Unrelated research has shown for quite some time that "the impact of social relationships on life expectancy appears to be at least as large as cigarette smoking, hypertension, obesity, and (the) level of physical activity," according to Dr. Robert Sapolsky author of "Why Zebras Don't Get Ulcers.
Think about the enormity of this!
Sapolsky refers to additional research that "lonelier, more socially isolated individuals had less of an anti-body response to a vaccine in one study; in another study people with AIDS had a faster decline in a key category of lymphocytes; in another, lonely women with breast cancer had less natural killer cell activity." People experiencing bereavement, even if historically they've not been lonely are also vulnerable.
No doubt, it's difficult if you're feeling abandoned to force yourself to go out and connect with others. But it’s the natural antidote to loneliness and it’s what you need to do.
British researchers have demonstrated that the healing power of friendship has close to the success rate in dealing with sadness of antidepressants or cognitive therapy.
Tirril Harris, Ph.D., of Guy’s, King’s and St. Thomas’ schools of medicine in London reported in the Journal of Psychiatry that chronically depressed women were either randomly assigned a volunteer who acted as their confidante, or were placed on a waiting list for a “befriender” volunteer. Among the women who met with their volunteers regularly throughout the year 72% had a remission in their depression compared with 45% in the control group.
To combat your loneliness, whether you’re in a relationship or not, it’s vitally important to connect with others through volunteering or by spending more time with supportive family and established friends. Allow the healing power of human connection to help wash away your solitude.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, September 16, 2008
Creating a life of contentment doesn’t have to involve marriage
Stress for Success
September 16, 2008
In the early ‘90s when I conducted training for CareerTrack Seminars, I was talked into presenting a new program titled, “How to Find and Keep a Mate.” Astonishingly, hundreds of people, predominantly women, attended each workshop. They seemed to mostly want a formula for literally finding a partner. But the key to finding a mate is to live your life to the fullest and in so doing you’ll meet like-minded people, a much healthier strategy than bar-hopping.
Historically one was thought to be incomplete if they were single, at least for women. So, many single women - and some men - were on a constant quest for the perfect partner. After all, married-couple households had been the norm making up 80% of all households in 1950.
But, how times have changed!
According to the US Census Bureau today only 50% of households are married-couples. Singles are the fastest growing demographic and soon will become the majority. They make up 42% of the American workforce, 40% of homebuyers, and 35% of voters.
Social historian Stephanie Coontz told Psychology Today, "Marriage is not the gateway to adulthood anymore. For most people it's the dessert -- desirable, but no longer the main course." Singles are a lot less desperate than before, as evidenced in a recent Pew Research Center survey: 55% of 3,000 singles reported that they aren’t in a committed relationship and for now aren’t interested in seeking a partner.
Ironically, after generations of women trying to get men to commit to marriage, polls show that men are becoming more amendable to marriage just as women are becoming more cautious. Because women still do more of the household chores and child care, they’re increasingly unwilling, as Coontz says, "to put up with something that violates their sense of fairness."
Historically, marriage was necessary for survival but it no longer is. Today, singlehood is a much more viable option, again especially for women due to greater opportunities for financial independence and reproductive freedom.
Surprisingly, most of us will spend more of our adult lives single than married. So, it’s time to update our perception of living solo.
If you’re single and not completely satisfied with it, consider:
buying your own home, which encourages you to progress as an independent person versus waiting for marriage to happen. It also increases your financial independence as your equity grows (it will grow again, right?)
pursuing all that engages your curiosity and gives you pleasure and joy and doing whatever helps you create a full and meaningful life
traveling more
furthering your education
developing lots of friendships with women and men. There are more single people than ever to connect with and enjoy.
getting your quota of touch, and not necessarily romantic. Everyone needs human connection.
that marriage doesn’t cure loneliness. Creating and living a meaningful life does.
So, whether you’re married or single, create the life you want to live rather than wait for something better to happen.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
September 16, 2008
In the early ‘90s when I conducted training for CareerTrack Seminars, I was talked into presenting a new program titled, “How to Find and Keep a Mate.” Astonishingly, hundreds of people, predominantly women, attended each workshop. They seemed to mostly want a formula for literally finding a partner. But the key to finding a mate is to live your life to the fullest and in so doing you’ll meet like-minded people, a much healthier strategy than bar-hopping.
Historically one was thought to be incomplete if they were single, at least for women. So, many single women - and some men - were on a constant quest for the perfect partner. After all, married-couple households had been the norm making up 80% of all households in 1950.
But, how times have changed!
According to the US Census Bureau today only 50% of households are married-couples. Singles are the fastest growing demographic and soon will become the majority. They make up 42% of the American workforce, 40% of homebuyers, and 35% of voters.
Social historian Stephanie Coontz told Psychology Today, "Marriage is not the gateway to adulthood anymore. For most people it's the dessert -- desirable, but no longer the main course." Singles are a lot less desperate than before, as evidenced in a recent Pew Research Center survey: 55% of 3,000 singles reported that they aren’t in a committed relationship and for now aren’t interested in seeking a partner.
Ironically, after generations of women trying to get men to commit to marriage, polls show that men are becoming more amendable to marriage just as women are becoming more cautious. Because women still do more of the household chores and child care, they’re increasingly unwilling, as Coontz says, "to put up with something that violates their sense of fairness."
Historically, marriage was necessary for survival but it no longer is. Today, singlehood is a much more viable option, again especially for women due to greater opportunities for financial independence and reproductive freedom.
Surprisingly, most of us will spend more of our adult lives single than married. So, it’s time to update our perception of living solo.
If you’re single and not completely satisfied with it, consider:
buying your own home, which encourages you to progress as an independent person versus waiting for marriage to happen. It also increases your financial independence as your equity grows (it will grow again, right?)
pursuing all that engages your curiosity and gives you pleasure and joy and doing whatever helps you create a full and meaningful life
traveling more
furthering your education
developing lots of friendships with women and men. There are more single people than ever to connect with and enjoy.
getting your quota of touch, and not necessarily romantic. Everyone needs human connection.
that marriage doesn’t cure loneliness. Creating and living a meaningful life does.
So, whether you’re married or single, create the life you want to live rather than wait for something better to happen.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Monday, September 08, 2008
Don’t use cell phone before bedtime and other tidbits
Stress for Success
September 9, 2008
Here’s one last article with tidbits of health information. Hopefully, you’ll find something helpful for you or a loved one.
Don’t use cell phones before bedtime: Recent studies are again warning that cell phone signals can alter brain waves, which can interfere with sleep.
Neuroscientist Rodney Croft and colleagues at Swinburne University of Technology in Australia found a sudden power boost in volunteers' alpha brain waves when the researchers switched on the cell phones strapped to their heads (the subjects didn’t know when that was). Croft believes this may be explained “by the mind concentrating to overcome the electrical interference in brain circuits caused by the pulsed microwave radiation from cell phones.”
And sleep researchers at Loughborough University in England found that after being on the cell phone for 30 minutes, people took nearly twice as long to fall asleep as they did when the phone had been off or in standby mode. The scientists think this represents the time it takes the brain to relax after being agitated by the phone’s electrical field.
James Horne, one of the study's authors, however, cautions that the effects are harmless and less disruptive to sleep than half a cup of coffee. He wonders, though, "With different doses, durations or other devices, would there be greater effects?"
The elderly should talk to teens for better health: Working out in a social setting with younger people seems to be especially helpful for the elderly. Psychiatrist Sharon Arkin, of the University of Arizona, runs a clinical program in which Alzheimer's patients exercise with college students. She found that this stabilizes cognitive decline and improves patients' moods.
Drink pomegranate juice for prostate health: The American Chemical Society recently reported that pomegranates are rich in an antioxidant called ellagitannins, which when metabolized turns into compounds known as urolithins, which find and destroy prostate cancer cells. Although further study is needed, researchers are hopeful that the fruit may play a vital role in treatment.
Eat flaxseed for hot flashes: A small preliminary study from the Mayo Clinic suggests that flaxseed can help with hot flashes and other menopausal symptoms for women who aren’t on hormone replacement therapy (HRT). The study participants ingested 40 grams of crushed flaxseed daily and reported a 50% reduction in the frequency and severity of hot flashes, improved mood and a decrease in joint or muscle pain, chills and sweating. Flaxseed is becoming a natural and effective alternative to HRT.
Use your sense of smell for instant relaxation: Pamela Dalton, a sensory psychologist at the Monell Chemical Senses Center in Philadelphia, says to pick a distinctive odor then pair it with a peaceful meditation. After a few sessions, the odor itself will trigger a relaxed state, even when you’re not meditating.
Use other common scents for other purposes:
Peppermint to increase brain activity to help wake up in the morning
Jasmine to facilitate sleeping
Lavender for relaxing
Vanilla after you’ve eaten to avoid eating sweets (otherwise it can make you hungry)
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
September 9, 2008
Here’s one last article with tidbits of health information. Hopefully, you’ll find something helpful for you or a loved one.
Don’t use cell phones before bedtime: Recent studies are again warning that cell phone signals can alter brain waves, which can interfere with sleep.
Neuroscientist Rodney Croft and colleagues at Swinburne University of Technology in Australia found a sudden power boost in volunteers' alpha brain waves when the researchers switched on the cell phones strapped to their heads (the subjects didn’t know when that was). Croft believes this may be explained “by the mind concentrating to overcome the electrical interference in brain circuits caused by the pulsed microwave radiation from cell phones.”
And sleep researchers at Loughborough University in England found that after being on the cell phone for 30 minutes, people took nearly twice as long to fall asleep as they did when the phone had been off or in standby mode. The scientists think this represents the time it takes the brain to relax after being agitated by the phone’s electrical field.
James Horne, one of the study's authors, however, cautions that the effects are harmless and less disruptive to sleep than half a cup of coffee. He wonders, though, "With different doses, durations or other devices, would there be greater effects?"
The elderly should talk to teens for better health: Working out in a social setting with younger people seems to be especially helpful for the elderly. Psychiatrist Sharon Arkin, of the University of Arizona, runs a clinical program in which Alzheimer's patients exercise with college students. She found that this stabilizes cognitive decline and improves patients' moods.
Drink pomegranate juice for prostate health: The American Chemical Society recently reported that pomegranates are rich in an antioxidant called ellagitannins, which when metabolized turns into compounds known as urolithins, which find and destroy prostate cancer cells. Although further study is needed, researchers are hopeful that the fruit may play a vital role in treatment.
Eat flaxseed for hot flashes: A small preliminary study from the Mayo Clinic suggests that flaxseed can help with hot flashes and other menopausal symptoms for women who aren’t on hormone replacement therapy (HRT). The study participants ingested 40 grams of crushed flaxseed daily and reported a 50% reduction in the frequency and severity of hot flashes, improved mood and a decrease in joint or muscle pain, chills and sweating. Flaxseed is becoming a natural and effective alternative to HRT.
Use your sense of smell for instant relaxation: Pamela Dalton, a sensory psychologist at the Monell Chemical Senses Center in Philadelphia, says to pick a distinctive odor then pair it with a peaceful meditation. After a few sessions, the odor itself will trigger a relaxed state, even when you’re not meditating.
Use other common scents for other purposes:
Peppermint to increase brain activity to help wake up in the morning
Jasmine to facilitate sleeping
Lavender for relaxing
Vanilla after you’ve eaten to avoid eating sweets (otherwise it can make you hungry)
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, September 02, 2008
Think fast! Quick ways to improve health, outlook
Stress for Success
September 2, 2008
I’m always looking for interesting ideas to improve my own health and life. Not all work but many do. Here’s a sampling of what I’ve run across recently in my reading. Hopefully, you’ll find something that you can use.
Think faster: To improve your mood has it ever occurred to you as it has to Emily Pronin of Princeton University to speed up your thoughts? From her research she discovered that, "Even if you're having negative thoughts about yourself, you're better off having them fast. People are happier when they race through those thoughts rather than when they think each slowly."
Pronin and psychologist Daniel Wegner of Harvard can't explain why thinking faster is better. "We may be thinking so fast … our thoughts can't wander to dark places," Pronin speculates, and it may also explain our addiction to nicotine, caffeine, and anything that speeds us up.
They recommend trying the following to improve your mood:
Rapidly relate a story to someone
Quickly scan newspaper headlines
Play charades
Do jumping jacks or other faster moving exercises
In 60 seconds:
Come up with your top 10 dream vacations
List the 15 favorite people in your life
Write 20 three-letter words
Say 30 words that begin with "M"
Perform more acts of kindness: in 2005 Stanford University psychologist Sonya Lyubomirsky tested whether there was a connection between acts of kindness and a sense of personal fulfillment. She assigned students to do five weekly "random acts of kindness” of their choice, “anything from buying a Big Mac for a homeless person to helping a younger sibling do school work.” Everyone reported greater happiness, and those who performed all five acts in one day were the happiest. Previous studies have found that altruistic people tend to be happy, but her study was the first to establish that good deeds actually cause an increase in well-being.
Why? It seems it’s because when you do something nice for someone else you feel like what you’re doing is more important. Plus, you’re appreciated by others, and some will reciprocate the kindness back to you.
Keep yawning: When I was in junior and senior high school I yawned dozens of time during virtually every period. I assumed it was because I was so tired, as evidenced by my sleeping through most of my classes. But Evolutionary Psychology reports that the reason we yawn is to cool the brain. The movement of the required facial muscles increases blood flow, which draws heat from the brain. Inhaling through your mouth to yawn brings cooler air into the lungs and lowers the temperature of blood in the brain by convection. Cooling your brain keeps you mentally alert (I wonder why it didn’t work for me.)
Do yoga if you have asthma: It was reported at an American Physiological Society meeting that doing 20 minutes of yoga, three times a week for six weeks improves breathing capacity, which, of course is great for asthmatics.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
September 2, 2008
I’m always looking for interesting ideas to improve my own health and life. Not all work but many do. Here’s a sampling of what I’ve run across recently in my reading. Hopefully, you’ll find something that you can use.
Think faster: To improve your mood has it ever occurred to you as it has to Emily Pronin of Princeton University to speed up your thoughts? From her research she discovered that, "Even if you're having negative thoughts about yourself, you're better off having them fast. People are happier when they race through those thoughts rather than when they think each slowly."
Pronin and psychologist Daniel Wegner of Harvard can't explain why thinking faster is better. "We may be thinking so fast … our thoughts can't wander to dark places," Pronin speculates, and it may also explain our addiction to nicotine, caffeine, and anything that speeds us up.
They recommend trying the following to improve your mood:
Rapidly relate a story to someone
Quickly scan newspaper headlines
Play charades
Do jumping jacks or other faster moving exercises
In 60 seconds:
Come up with your top 10 dream vacations
List the 15 favorite people in your life
Write 20 three-letter words
Say 30 words that begin with "M"
Perform more acts of kindness: in 2005 Stanford University psychologist Sonya Lyubomirsky tested whether there was a connection between acts of kindness and a sense of personal fulfillment. She assigned students to do five weekly "random acts of kindness” of their choice, “anything from buying a Big Mac for a homeless person to helping a younger sibling do school work.” Everyone reported greater happiness, and those who performed all five acts in one day were the happiest. Previous studies have found that altruistic people tend to be happy, but her study was the first to establish that good deeds actually cause an increase in well-being.
Why? It seems it’s because when you do something nice for someone else you feel like what you’re doing is more important. Plus, you’re appreciated by others, and some will reciprocate the kindness back to you.
Keep yawning: When I was in junior and senior high school I yawned dozens of time during virtually every period. I assumed it was because I was so tired, as evidenced by my sleeping through most of my classes. But Evolutionary Psychology reports that the reason we yawn is to cool the brain. The movement of the required facial muscles increases blood flow, which draws heat from the brain. Inhaling through your mouth to yawn brings cooler air into the lungs and lowers the temperature of blood in the brain by convection. Cooling your brain keeps you mentally alert (I wonder why it didn’t work for me.)
Do yoga if you have asthma: It was reported at an American Physiological Society meeting that doing 20 minutes of yoga, three times a week for six weeks improves breathing capacity, which, of course is great for asthmatics.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, August 26, 2008
A cup of black tea really works wonders
Stress for Success
August 26, 2008
According to Psychology Today (October 2007) caffeinated tea is good for your health, because of the medicinal properties of flavonoids. Here’s how:
§ Green tea inhibits inflammation, bone erosion, and joint damage from rheumatoid arthritis. Its “EGCG” combats free-radical cell damage, activates a protein that protects healthy cells so is believed to fight cancer. EGCGs’ powerful anti-inflammatory properties may also treat inflammatory bowel disease. Green tea may also protect men’s livers from alcohol’s damaging effects. Finally, EGCG mitigates sunburn reaction, therefore protects against skin cancer.
§ Black tea seems to increase bone mineral density and reduce the risk of many cancers by acting as a Cox-2 inhibitor to suppress cancer cells. If you can drink five cups a day it also lowers total cholesterol and bad LDL cholesterol. Black tea helps lower blood pressure and helps you recover from stressful events by reducing cortisol levels and diminishing blood platelet activation.
§ Drink both green and black tea: Catechins found in both teas, although more concentrated in green tea, protect against build-up of amyloid deposits implicated in Alzheimer’s and other age-related neurodegenerative diseases. Both also improve glucose tolerance in those with borderline diabetes. Because they’re rich in fluoride they protect against cavities even better than fluoride itself while strengthening teeth. Added to chewing gum, green tea extract protects gum tissue and stimulates salivary glands. Catechins also boost fat metabolism and calorie outlay, therefore are good for weight control.
Weight gain: Did you hear about Harvard Medical School and the University of California, San Diego’s study that found obesity is contagious? 12,000 people were followed for more than 30 years. Researchers found that the chance of becoming obese was greatly increased if siblings or a spouse gained weight. Scientists theorized that people may become more accepting of fat if someone they respect gains weight. To fight the battle of the bulge, don’t allow others’ weight to determine yours.
Get enough sleep: research from Harvard University and the University of California, Berkeley, kept adult volunteers awake for about 35 hours. They found through MRI scans that sleep deprivation impairs the rational prefrontal cortex’s control over the amygdala, the brain’s emotional center. Subjects became moody, understandably fatigued and had greater difficulty making logical decisions.
Breathe for relaxation (from Yoga instructor Shakta Kaur):
§ Blow your nose.
§ Sit in a comfortable, cross-legged position and close your eyes. Focus on the point between your eyebrows. Rest your left hand on your left knee.
§ Raise your right hand to your face with the palm facing left and pointing straight up.
§ Close your right nostril by pressing gently with your thumb. Inhale a long, deep breath through the left nostril and hold comfortably for 10 to 30 seconds.
§ Exhale through the left nostril and relax.
§ Do this for three minutes.
Always look for ways to improve your health and life. There are thousands of helpful tidbits of information around. All you have to do is look for and try the ones that are pertinent to you.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
August 26, 2008
According to Psychology Today (October 2007) caffeinated tea is good for your health, because of the medicinal properties of flavonoids. Here’s how:
§ Green tea inhibits inflammation, bone erosion, and joint damage from rheumatoid arthritis. Its “EGCG” combats free-radical cell damage, activates a protein that protects healthy cells so is believed to fight cancer. EGCGs’ powerful anti-inflammatory properties may also treat inflammatory bowel disease. Green tea may also protect men’s livers from alcohol’s damaging effects. Finally, EGCG mitigates sunburn reaction, therefore protects against skin cancer.
§ Black tea seems to increase bone mineral density and reduce the risk of many cancers by acting as a Cox-2 inhibitor to suppress cancer cells. If you can drink five cups a day it also lowers total cholesterol and bad LDL cholesterol. Black tea helps lower blood pressure and helps you recover from stressful events by reducing cortisol levels and diminishing blood platelet activation.
§ Drink both green and black tea: Catechins found in both teas, although more concentrated in green tea, protect against build-up of amyloid deposits implicated in Alzheimer’s and other age-related neurodegenerative diseases. Both also improve glucose tolerance in those with borderline diabetes. Because they’re rich in fluoride they protect against cavities even better than fluoride itself while strengthening teeth. Added to chewing gum, green tea extract protects gum tissue and stimulates salivary glands. Catechins also boost fat metabolism and calorie outlay, therefore are good for weight control.
Weight gain: Did you hear about Harvard Medical School and the University of California, San Diego’s study that found obesity is contagious? 12,000 people were followed for more than 30 years. Researchers found that the chance of becoming obese was greatly increased if siblings or a spouse gained weight. Scientists theorized that people may become more accepting of fat if someone they respect gains weight. To fight the battle of the bulge, don’t allow others’ weight to determine yours.
Get enough sleep: research from Harvard University and the University of California, Berkeley, kept adult volunteers awake for about 35 hours. They found through MRI scans that sleep deprivation impairs the rational prefrontal cortex’s control over the amygdala, the brain’s emotional center. Subjects became moody, understandably fatigued and had greater difficulty making logical decisions.
Breathe for relaxation (from Yoga instructor Shakta Kaur):
§ Blow your nose.
§ Sit in a comfortable, cross-legged position and close your eyes. Focus on the point between your eyebrows. Rest your left hand on your left knee.
§ Raise your right hand to your face with the palm facing left and pointing straight up.
§ Close your right nostril by pressing gently with your thumb. Inhale a long, deep breath through the left nostril and hold comfortably for 10 to 30 seconds.
§ Exhale through the left nostril and relax.
§ Do this for three minutes.
Always look for ways to improve your health and life. There are thousands of helpful tidbits of information around. All you have to do is look for and try the ones that are pertinent to you.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, August 19, 2008
Try natural healing methods next time you reach for pill
Stress for Success
August 19, 20008
Americans are notorious for getting physicians to prescribe medications for virtually anything that ails them. Our pill-popping culture looks for the quick fix rather than natural healing.
I’ve consulted with nutritionist Dr. Ava Fluty, ND, Med., CNHP and Yoga therapist and RN Debbie Padnuk for advice on some natural approaches to common physical problems.
Dr. Fluty believes that digestion plays a major role in disease. When yours doesn’t function well you may want pills for indigestion, acid reflux or constipation. But by improving your digestion these disorders can resolve themselves.
The most important key to digestion is enzymes, which are extremely sensitive to heat. Cooking food at above 188 degrees destroys most of them. To get the benefits of food enzymes you must eat more raw foods. Avocados, papayas, pineapples, bananas, and mangos are all high in enzymes. Brussel sprouts are the richest source. Based on this, I’ve switched from my oat bran and blueberry muffins to a fruit smoothie for breakfast.
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Someone with digestive problems may also experience constipation (low fiber and low water) and usually high cholesterol. Dr. Fluty recommends drinking more water, eating more fiber, and getting more exercise. If you consume fiber pills instead of eating vegetables she suggests that you consider the expense. You need 20 to 35 grams of fiber daily and fiber pills don’t contain much so you end up taking several, which is costly. Instead eat more:
§ Broccoli (one medium spear equals 5 grams of fiber)
§ Spinach (three cups equals 10 grams of fiber)
§ Asparagus, beans, brussel sprouts, cabbage, carrots, garlic, kale, okra, and whole grains
§ Foods high in pectin like apples, carrots, beets, bananas, cabbage and citrus fruits
Even though recent studies have downplayed drinking eight glasses of water daily, if you’re regularly constipated you almost certainly need more water. Instead of taking a stool softener, drink a couple of glasses of water around the time you normally have a bowel movement for a better and natural way to “get you moving.”
Now let’s consider advice from Debbie Padnuk about headaches, shoulder and neck pain, and constipation.
If you have headaches or neck and shoulder pain, focus on how you breathe. Soft belly breathing, slow and unforced breathing focusing on extending your belly as you inhale and contracting it as you exhale, helps use the muscles intended for breathing more efficiently and avoids overusing the neck and shoulder muscles that increase tension. Soft belly breathing is also useful for digestive health by increasing blood flow and energy to abdominal organs.
To relieve constipation try the yoga “wind-relieving pose!” Lie on the floor with one leg extended, and the other knee in toward your chest. Hold and take four to five slow, deep breaths. Repeat on the other side. This is also great for relief of tightness in the lower back.
Effective natural healing methods are less expensive and have no side effects. Also importantly, they increase personal control, which automatically lowers general stress; something that pill-popping simply can’t do.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
August 19, 20008
Americans are notorious for getting physicians to prescribe medications for virtually anything that ails them. Our pill-popping culture looks for the quick fix rather than natural healing.
I’ve consulted with nutritionist Dr. Ava Fluty, ND, Med., CNHP and Yoga therapist and RN Debbie Padnuk for advice on some natural approaches to common physical problems.
Dr. Fluty believes that digestion plays a major role in disease. When yours doesn’t function well you may want pills for indigestion, acid reflux or constipation. But by improving your digestion these disorders can resolve themselves.
The most important key to digestion is enzymes, which are extremely sensitive to heat. Cooking food at above 188 degrees destroys most of them. To get the benefits of food enzymes you must eat more raw foods. Avocados, papayas, pineapples, bananas, and mangos are all high in enzymes. Brussel sprouts are the richest source. Based on this, I’ve switched from my oat bran and blueberry muffins to a fruit smoothie for breakfast.
.
Someone with digestive problems may also experience constipation (low fiber and low water) and usually high cholesterol. Dr. Fluty recommends drinking more water, eating more fiber, and getting more exercise. If you consume fiber pills instead of eating vegetables she suggests that you consider the expense. You need 20 to 35 grams of fiber daily and fiber pills don’t contain much so you end up taking several, which is costly. Instead eat more:
§ Broccoli (one medium spear equals 5 grams of fiber)
§ Spinach (three cups equals 10 grams of fiber)
§ Asparagus, beans, brussel sprouts, cabbage, carrots, garlic, kale, okra, and whole grains
§ Foods high in pectin like apples, carrots, beets, bananas, cabbage and citrus fruits
Even though recent studies have downplayed drinking eight glasses of water daily, if you’re regularly constipated you almost certainly need more water. Instead of taking a stool softener, drink a couple of glasses of water around the time you normally have a bowel movement for a better and natural way to “get you moving.”
Now let’s consider advice from Debbie Padnuk about headaches, shoulder and neck pain, and constipation.
If you have headaches or neck and shoulder pain, focus on how you breathe. Soft belly breathing, slow and unforced breathing focusing on extending your belly as you inhale and contracting it as you exhale, helps use the muscles intended for breathing more efficiently and avoids overusing the neck and shoulder muscles that increase tension. Soft belly breathing is also useful for digestive health by increasing blood flow and energy to abdominal organs.
To relieve constipation try the yoga “wind-relieving pose!” Lie on the floor with one leg extended, and the other knee in toward your chest. Hold and take four to five slow, deep breaths. Repeat on the other side. This is also great for relief of tightness in the lower back.
Effective natural healing methods are less expensive and have no side effects. Also importantly, they increase personal control, which automatically lowers general stress; something that pill-popping simply can’t do.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Monday, August 11, 2008
Assert yourself when faced with harassment by co-worker
Stress for Success
August 12, 2008
“If you always do what you’ve always done, you’ll always get what you’ve always gotten,” is a great quote from the book “Feel the Fear and Do It Anyway” by Dr. Susan Jeffers.
For example, if you’re repeatedly on the receiving end of harassment or bullying and do nothing to stop it, you’ll get more of it. If you want it to cease you must change your reaction by asserting yourself with your harasser or reporting the behavior to your supervisor.
Another great quote is, “I train people how to treat me.” By doing nothing about the inappropriate behavior you’re actually encouraging it. Your passive reaction makes you complicit while you train the other person to harass you.
Nobody needs to tolerate abuse in the workplace today. There are laws to protect you in not only reporting harassment but also to protect you from retaliation as a result. (Although, you’ve heard of whistle blowers who are supposed to be protected from reprisal and aren’t.)
Retaliation is adverse treatment that occurs because someone opposes unlawful workplace harassment. (Protection from bullying, however, isn’t covered by anti-harassment law.) Examples include being assigned to a lesser position or less desirable work, not invited to meetings or not included in discussions pertinent to your job responsibilities.
Even though filing a harassment complaint is protected by law and you should follow your organization’s policy, consider first addressing your harasser. This isn’t always advisable but is generally less stressful than going through the complaint process. Learn to stand up to the harasser and nip the objectionable behavior in the bud. Don’t put up with it time and again.
Follow these assertive rules to make confronting the harasser more successful:
When speaking to the harasser, speak for yourself only. Avoid saying, “We’re all tired of your behavior.” Assertively confront the person on what she specifically did to you personally.
Use preventive assertion: speak to the harasser when no problems are occurring right now. Say something to prevent her from repeating her offensive behavior.
Use an “understanding assertion.” This gives the harasser the benefit of the doubt. Perhaps he honestly doesn’t know that his behavior is offensive. To help minimize his defensiveness before describing his offensive behavior begin with:
“You may be unaware that …” Or,
“I’m sure you mean no harm, but …”
To request that he stop the offensive behavior, use the “behavior - feeling - request” formula.
o “When you call me ‘babe’ (behavior), I feel angry (feeling). Please don’t do that (request).”
o “When you tell dirty jokes (behavior), I feel uncomfortable (feeling). Stop doing this (request).”
It’s also very import to document everything that happens in case you decide to file a complaint later. Be specific about:
What was said/done by whom toward whom?
When did it happen?
What was your response?
Who else witnessed each event?
Train others to treat you with respect and give yourself greater control in these stressful and abusive situations.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
August 12, 2008
“If you always do what you’ve always done, you’ll always get what you’ve always gotten,” is a great quote from the book “Feel the Fear and Do It Anyway” by Dr. Susan Jeffers.
For example, if you’re repeatedly on the receiving end of harassment or bullying and do nothing to stop it, you’ll get more of it. If you want it to cease you must change your reaction by asserting yourself with your harasser or reporting the behavior to your supervisor.
Another great quote is, “I train people how to treat me.” By doing nothing about the inappropriate behavior you’re actually encouraging it. Your passive reaction makes you complicit while you train the other person to harass you.
Nobody needs to tolerate abuse in the workplace today. There are laws to protect you in not only reporting harassment but also to protect you from retaliation as a result. (Although, you’ve heard of whistle blowers who are supposed to be protected from reprisal and aren’t.)
Retaliation is adverse treatment that occurs because someone opposes unlawful workplace harassment. (Protection from bullying, however, isn’t covered by anti-harassment law.) Examples include being assigned to a lesser position or less desirable work, not invited to meetings or not included in discussions pertinent to your job responsibilities.
Even though filing a harassment complaint is protected by law and you should follow your organization’s policy, consider first addressing your harasser. This isn’t always advisable but is generally less stressful than going through the complaint process. Learn to stand up to the harasser and nip the objectionable behavior in the bud. Don’t put up with it time and again.
Follow these assertive rules to make confronting the harasser more successful:
When speaking to the harasser, speak for yourself only. Avoid saying, “We’re all tired of your behavior.” Assertively confront the person on what she specifically did to you personally.
Use preventive assertion: speak to the harasser when no problems are occurring right now. Say something to prevent her from repeating her offensive behavior.
Use an “understanding assertion.” This gives the harasser the benefit of the doubt. Perhaps he honestly doesn’t know that his behavior is offensive. To help minimize his defensiveness before describing his offensive behavior begin with:
“You may be unaware that …” Or,
“I’m sure you mean no harm, but …”
To request that he stop the offensive behavior, use the “behavior - feeling - request” formula.
o “When you call me ‘babe’ (behavior), I feel angry (feeling). Please don’t do that (request).”
o “When you tell dirty jokes (behavior), I feel uncomfortable (feeling). Stop doing this (request).”
It’s also very import to document everything that happens in case you decide to file a complaint later. Be specific about:
What was said/done by whom toward whom?
When did it happen?
What was your response?
Who else witnessed each event?
Train others to treat you with respect and give yourself greater control in these stressful and abusive situations.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, August 05, 2008
Sexual harassment and bullying cause stress in the workplace
Stress for Success
August 5, 2008
If you’re over 50, you can remember when sexual harassment wasn’t even a term. Workplace “shenanigans” ran the gamut from funny to felonious. Once made illegal through Title VII of the Civil Rights Act of 1964 confusion about what constituted sexual harassment reigned partly because women and men perceive “joking” so differently causing distress for some.
For example, a male colleague gained a noticeable amount of weight and his co-workers teased him by saying, “Hey buddy how about another cheeseburger?” Women in the same circumstance might say to their female coworker, “You look great,” while talking about her weight gain behind her back.
This example doesn’t judge right or wrong. It just spotlights a gender difference. And when teasing takes on a sexual note, watch out!
There’s still confusion about what’s off limits in today’s workplace. But, as I have covered in past weeks, once employees understand what the law says it becomes much easier to discern if their own behavior crosses that shifting line.
Sexual harassment means unwelcome sexual advances, requests for sexual favors, and other verbal or physical conduct of a sexual nature when it explicitly or implicitly affects:
§ An individual’s employment including raises, promotions, reprimands, etc.
§ Unreasonably interferes with an individual’s work performance
§ Creates an intimidating, hostile, or offensive work environment
The law applies to employers with 15 or more employees.
Consider that:
§ The target and harasser can be male or female and don’t have to be of the opposite sex.
§ The harasser can be the target’s supervisor, a supervisor in another area, a coworker, the employer’s agent, or a non-employee. When the harasser has authority over the target it’s called “quid pro quo” sexual harassment and the law takes it more seriously. When the harasser doesn’t have greater authority it’s considered “hostile work environment” sexual harassment.
§ The victim doesn’t have to be the person actually being harassed but could be anyone, an observer, offended by the conduct.
§ The harasser’s conduct must be unwelcome.
Sexual harassment is a crime that’s about power and control. So it makes sense that as women gain greater professional authority complaints against them will increase. In 2007, a record number, nearly 16% of documented cases, were filed by men, a number that has almost doubled in a decade.
Workplace bullying, such as ostracizing coworkers, spreading gossip, and insulting people about their job performance or private life, is even more stressful and prevalent than sexual harassment and not covered by anti-harassment laws. Targets of bullying feel angrier, more stressed, and are more likely to quit their job. According to the Workplace Bullying Institute (WBI), 37% of US employees have been bullied at work verses eight to 10% who’ve been sexually harassed. Psychologist Gary Namie, director of WBI, thinks the lack of legal consequences is one reason. “Bullying situations are (also) minimized as mere personality conflicts,” Namie adds.
Next week we’ll look at how you can reduce your stress by taking control when you’re the target of harassment or bullying.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
August 5, 2008
If you’re over 50, you can remember when sexual harassment wasn’t even a term. Workplace “shenanigans” ran the gamut from funny to felonious. Once made illegal through Title VII of the Civil Rights Act of 1964 confusion about what constituted sexual harassment reigned partly because women and men perceive “joking” so differently causing distress for some.
For example, a male colleague gained a noticeable amount of weight and his co-workers teased him by saying, “Hey buddy how about another cheeseburger?” Women in the same circumstance might say to their female coworker, “You look great,” while talking about her weight gain behind her back.
This example doesn’t judge right or wrong. It just spotlights a gender difference. And when teasing takes on a sexual note, watch out!
There’s still confusion about what’s off limits in today’s workplace. But, as I have covered in past weeks, once employees understand what the law says it becomes much easier to discern if their own behavior crosses that shifting line.
Sexual harassment means unwelcome sexual advances, requests for sexual favors, and other verbal or physical conduct of a sexual nature when it explicitly or implicitly affects:
§ An individual’s employment including raises, promotions, reprimands, etc.
§ Unreasonably interferes with an individual’s work performance
§ Creates an intimidating, hostile, or offensive work environment
The law applies to employers with 15 or more employees.
Consider that:
§ The target and harasser can be male or female and don’t have to be of the opposite sex.
§ The harasser can be the target’s supervisor, a supervisor in another area, a coworker, the employer’s agent, or a non-employee. When the harasser has authority over the target it’s called “quid pro quo” sexual harassment and the law takes it more seriously. When the harasser doesn’t have greater authority it’s considered “hostile work environment” sexual harassment.
§ The victim doesn’t have to be the person actually being harassed but could be anyone, an observer, offended by the conduct.
§ The harasser’s conduct must be unwelcome.
Sexual harassment is a crime that’s about power and control. So it makes sense that as women gain greater professional authority complaints against them will increase. In 2007, a record number, nearly 16% of documented cases, were filed by men, a number that has almost doubled in a decade.
Workplace bullying, such as ostracizing coworkers, spreading gossip, and insulting people about their job performance or private life, is even more stressful and prevalent than sexual harassment and not covered by anti-harassment laws. Targets of bullying feel angrier, more stressed, and are more likely to quit their job. According to the Workplace Bullying Institute (WBI), 37% of US employees have been bullied at work verses eight to 10% who’ve been sexually harassed. Psychologist Gary Namie, director of WBI, thinks the lack of legal consequences is one reason. “Bullying situations are (also) minimized as mere personality conflicts,” Namie adds.
Next week we’ll look at how you can reduce your stress by taking control when you’re the target of harassment or bullying.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Monday, July 28, 2008
Unwelcome behavior that’s impactful, abusive is grounds for termination
Stress for Success
July 29, 2008
Sam has been telling off-color jokes for decades. His colleagues have always laughed at them -- until recently when one complained to his boss. Apparently, the colleague, who’d always laughed at Sam’s jokes in the past, has a daughter who recently married someone of the race about whom the joke was told. Sam was informed by his boss that if it ever happened again he’d lose his job.
Sam now needs to understand the anti-discrimination law to avoid future complaints. Last week I covered two components of it:
§ The “harasser” must be exhibiting a behavior, not just an attitude. “He intimidated me,” isn’t a behavior but rather an opinion. “He blocked my attempt to leave,” is a behavior.
§ The behavior must be unwelcome by either the target or an observer.
Here’s what the rest of the law says.
Protected groups: The unwelcome behavior must be aimed at a person because they’re a member of a protected group (age, color, disability, gender, religion, national origin, and race.) For example, employees obstructed a disabled coworker’s parking space, which could be considered harassment if they did it because she’s disabled. If they blocked another’s parking space but not because they were a member of a protected group it may be disrespectful but not legally considered workplace harassment.
Hostile or abusive: Another requirement is that both the target of the unwelcome behavior and a reasonable person must perceive the conduct to be hostile or abusive. The reasonable person standard was included in the law to compensate for the fact that not everyone interprets behaviors the same way. The courts created this standard against which to evaluate unwelcome behavior.
For example, an adult woman and man, whose families are personal friends, greet each other in front of their workplace with a friendly (versus a sexual) hug. Would a reasonable person consider this to be offensive, unwelcome, hostile or abusive? Probably not so it wouldn’t be judged illegal harassment.
Also considered is the severity and pervasiveness of the offensive behavior. Unless one-time unwelcome behavior is sufficiently severe, it must be pervasive or repetitive to qualify as workplace harassment.
Is the following unwelcome behavior severe or frequent enough to be considered harassment?
§ Arthur got drunk at a professional social gathering and made a pass at Tanya. The next day he apologized to her. He told her he was very embarrassed that he got so drunk and that his behavior was so disrespectful. From then on, he treats her courteously and respectfully.
Arthurs’s behavior probably isn’t enough to qualify as harassment unless he repeats it.
Intent vs. impact: Finally, the law doesn’t care about the “harasser’s” intent but rather the impact his/her behavior has on the target and his/her workplace. Regardless of intent, the behavior will be judged on its impact upon the work environment. “I didn’t mean anything by it” isn’t a valid defense.
Be forewarned and think before you act.
Next week we’ll look at bullying, which is pervasive but not covered under anti-harassment legislation, and sexual harassment.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
July 29, 2008
Sam has been telling off-color jokes for decades. His colleagues have always laughed at them -- until recently when one complained to his boss. Apparently, the colleague, who’d always laughed at Sam’s jokes in the past, has a daughter who recently married someone of the race about whom the joke was told. Sam was informed by his boss that if it ever happened again he’d lose his job.
Sam now needs to understand the anti-discrimination law to avoid future complaints. Last week I covered two components of it:
§ The “harasser” must be exhibiting a behavior, not just an attitude. “He intimidated me,” isn’t a behavior but rather an opinion. “He blocked my attempt to leave,” is a behavior.
§ The behavior must be unwelcome by either the target or an observer.
Here’s what the rest of the law says.
Protected groups: The unwelcome behavior must be aimed at a person because they’re a member of a protected group (age, color, disability, gender, religion, national origin, and race.) For example, employees obstructed a disabled coworker’s parking space, which could be considered harassment if they did it because she’s disabled. If they blocked another’s parking space but not because they were a member of a protected group it may be disrespectful but not legally considered workplace harassment.
Hostile or abusive: Another requirement is that both the target of the unwelcome behavior and a reasonable person must perceive the conduct to be hostile or abusive. The reasonable person standard was included in the law to compensate for the fact that not everyone interprets behaviors the same way. The courts created this standard against which to evaluate unwelcome behavior.
For example, an adult woman and man, whose families are personal friends, greet each other in front of their workplace with a friendly (versus a sexual) hug. Would a reasonable person consider this to be offensive, unwelcome, hostile or abusive? Probably not so it wouldn’t be judged illegal harassment.
Also considered is the severity and pervasiveness of the offensive behavior. Unless one-time unwelcome behavior is sufficiently severe, it must be pervasive or repetitive to qualify as workplace harassment.
Is the following unwelcome behavior severe or frequent enough to be considered harassment?
§ Arthur got drunk at a professional social gathering and made a pass at Tanya. The next day he apologized to her. He told her he was very embarrassed that he got so drunk and that his behavior was so disrespectful. From then on, he treats her courteously and respectfully.
Arthurs’s behavior probably isn’t enough to qualify as harassment unless he repeats it.
Intent vs. impact: Finally, the law doesn’t care about the “harasser’s” intent but rather the impact his/her behavior has on the target and his/her workplace. Regardless of intent, the behavior will be judged on its impact upon the work environment. “I didn’t mean anything by it” isn’t a valid defense.
Be forewarned and think before you act.
Next week we’ll look at bullying, which is pervasive but not covered under anti-harassment legislation, and sexual harassment.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, July 22, 2008
Know meaning of harassment in your working environment
Stress for Success
July 22, 2008
One person’s joke is another’s insult. Where I see harassment you see teasing. So where’s the line between legal and illegal workplace behavior?
It’s difficult to know because much harassment is in the mind of the beholder, putting organizations at risk in our litigious society. What your employees don’t know can hurt you so it pays to educate them to know where that line is, especially during heightened stress when complaints of harassment increase.
The world renowned anthropologist, Margaret Meade, best explained the confusion over what constitutes illegal harassment. She found that in all societies she studied that experienced significant social change each created new taboos to discourage once acceptable behaviors. And who could argue that America hasn’t experienced huge social changes in recent decades? We prohibited newly determined unacceptable behaviors into anti-discrimination laws.
But what is harassment?
The dictionary definition is "to disturb, torment or pester on a persistent basis." By this definition, we’ve probably all harassed someone (just ask younger siblings). If you’re truly joking in a good natured way and someone who’s offended asks you to stop, you’ll likely stop because your aim isn’t to disturb. Those who continue intend to harass.
To clarify what illegal harassment is let’s break down the law, which states:
Unwelcome or unsolicited speech or conduct based upon race, sex, religion, national origin, age, color or handicap that creates a hostile work environment or circumstances involving quid pro quo.
“Speech or conduct” means that what’s offensive must be a behavior versus an attitude or opinion. For example, “she’s creepy” is an opinion not a behavior. Identify specifically what she’s doing behaviorally that you perceive as creepy. Is she staring? Using threatening words? Behavior can be caught on videotape. “Creepy” cannot be but what she’s doing that leads you to label it as creepy can be.
The offensive behavior must also be unwelcome by the target OR by observers! Even if the target of the behavior is comfortable with it you may have customers or others who are offended. This throws the door wide open for complaints!
Requiring that the behavior is unwelcome puts some responsibility on the offended person to tell the “harasser” that his/her behavior is offensive. (The more serious the behavior the less responsibility the law puts on the target to report it. The less serious the behavior the greater is the expectation that the target says something directly to the harasser or to a supervisor.)
For instance, let’s say that you’ve told a racist joke over the telephone. A coworker in an adjacent cubicle overhears you and is offended. The aggrieved would be more expected to directly confront you or report the joke to management. This one incident alone may not be sufficient to qualify as workplace harassment, but once you’re told that the joke was offensive, the next racist joke you tell at work becomes illegal.
Next week I’ll describe other provisions of the law. In the mean time, think before you speak or act. And be aware of who’s around you.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
July 22, 2008
One person’s joke is another’s insult. Where I see harassment you see teasing. So where’s the line between legal and illegal workplace behavior?
It’s difficult to know because much harassment is in the mind of the beholder, putting organizations at risk in our litigious society. What your employees don’t know can hurt you so it pays to educate them to know where that line is, especially during heightened stress when complaints of harassment increase.
The world renowned anthropologist, Margaret Meade, best explained the confusion over what constitutes illegal harassment. She found that in all societies she studied that experienced significant social change each created new taboos to discourage once acceptable behaviors. And who could argue that America hasn’t experienced huge social changes in recent decades? We prohibited newly determined unacceptable behaviors into anti-discrimination laws.
But what is harassment?
The dictionary definition is "to disturb, torment or pester on a persistent basis." By this definition, we’ve probably all harassed someone (just ask younger siblings). If you’re truly joking in a good natured way and someone who’s offended asks you to stop, you’ll likely stop because your aim isn’t to disturb. Those who continue intend to harass.
To clarify what illegal harassment is let’s break down the law, which states:
Unwelcome or unsolicited speech or conduct based upon race, sex, religion, national origin, age, color or handicap that creates a hostile work environment or circumstances involving quid pro quo.
“Speech or conduct” means that what’s offensive must be a behavior versus an attitude or opinion. For example, “she’s creepy” is an opinion not a behavior. Identify specifically what she’s doing behaviorally that you perceive as creepy. Is she staring? Using threatening words? Behavior can be caught on videotape. “Creepy” cannot be but what she’s doing that leads you to label it as creepy can be.
The offensive behavior must also be unwelcome by the target OR by observers! Even if the target of the behavior is comfortable with it you may have customers or others who are offended. This throws the door wide open for complaints!
Requiring that the behavior is unwelcome puts some responsibility on the offended person to tell the “harasser” that his/her behavior is offensive. (The more serious the behavior the less responsibility the law puts on the target to report it. The less serious the behavior the greater is the expectation that the target says something directly to the harasser or to a supervisor.)
For instance, let’s say that you’ve told a racist joke over the telephone. A coworker in an adjacent cubicle overhears you and is offended. The aggrieved would be more expected to directly confront you or report the joke to management. This one incident alone may not be sufficient to qualify as workplace harassment, but once you’re told that the joke was offensive, the next racist joke you tell at work becomes illegal.
Next week I’ll describe other provisions of the law. In the mean time, think before you speak or act. And be aware of who’s around you.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, July 15, 2008
Harassment reports on rise at workplace
Stress for Success
July 15, 2008
Jake (not his real name) realizes that he can be aggressive and overbearing at times. He admirably works at calming himself before interacting with those who easily push his buttons. However, he’s not aware that when he’s stressed he automatically reverts to his natural tendencies -- aggressive behavior. (This is true of everyone.)
HR directors tell me that in times of heightened stress, such as exists today, both those who are likely to harass others are more likely to do so, and those who are more “sensitive” to disagreeable behavior are more likely to perceive it as intentional harassment. This becomes a headache for HR departments because even a verbal complaint about harassment (versus a formal one) can mean many, many hours of investigative work to discern if the objectionable behavior constitutes either workplace or sexual harassment.
Everyone has enough work stress the way it is; we certainly don’t need the additional stress of harassment.
And harassment complaints are increasing. According to the Equal Employment Opportunity Commission’s (EEOC) fiscal year 2007 data, allegations of discrimination based on race, retaliation, and sex (which includes not only sexual harassment but also, for example, pregnancy discrimination) were the most frequently filed charges (followed by age, disability, country of origin, and religion.) Additionally there were double-digit increases from the prior year (race up 12%, the highest since 1994, retaliation up 18%, the highest since 1992, sex/gender up 7%, the highest since 2002.) These increases may be due to a greater awareness of the law, changing economic conditions (read stress), and increased diversity and demographic shifts in the labor force.
In 2007 the EEOC received 12,510 charges of sexual harassment, 16% of which were filed by males. The vast majority of these were settled and almost $50 million was recovered for those pressing charges (this doesn’t include litigation cases.)
The EEOC also received over 82,000 private-sector job discrimination charges in 2007, the highest number since 2002. They recovered $345 million in monetary relief for job bias victims. The agency also negotiated nonmonetary relief such as employer training (thanks for keeping me busy), policy implementation, reasonable accommodations, and other measures to promote discrimination free workplaces (www.eeoc.gov.) Workplace harassment is expensive and stressful.
“Corporate America needs to do a better job of proactively preventing discrimination in addressing complaints promptly and effectively,” said commission chair Naomi C. Earp. “To ensure that equality of opportunity becomes a reality in the 21st century workplace employers need to place a premium on fostering an inclusive and discrimination-free workplace for all individuals.”
I’m often called into workplaces where a harassment complaint has either been expressed or filed or to proactively avoid future problems. Since much harassment is in the eye of the beholder, there’s a lot of confusion about what actually is and is not legal harassment. However, it’s fairly easy to educate employees regarding what is and is not acceptable behavior in today’s workplace.
In following articles I’ll address how to tell if someone’s behavior is “harassment” and what drives true harassment behaviors.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
July 15, 2008
Jake (not his real name) realizes that he can be aggressive and overbearing at times. He admirably works at calming himself before interacting with those who easily push his buttons. However, he’s not aware that when he’s stressed he automatically reverts to his natural tendencies -- aggressive behavior. (This is true of everyone.)
HR directors tell me that in times of heightened stress, such as exists today, both those who are likely to harass others are more likely to do so, and those who are more “sensitive” to disagreeable behavior are more likely to perceive it as intentional harassment. This becomes a headache for HR departments because even a verbal complaint about harassment (versus a formal one) can mean many, many hours of investigative work to discern if the objectionable behavior constitutes either workplace or sexual harassment.
Everyone has enough work stress the way it is; we certainly don’t need the additional stress of harassment.
And harassment complaints are increasing. According to the Equal Employment Opportunity Commission’s (EEOC) fiscal year 2007 data, allegations of discrimination based on race, retaliation, and sex (which includes not only sexual harassment but also, for example, pregnancy discrimination) were the most frequently filed charges (followed by age, disability, country of origin, and religion.) Additionally there were double-digit increases from the prior year (race up 12%, the highest since 1994, retaliation up 18%, the highest since 1992, sex/gender up 7%, the highest since 2002.) These increases may be due to a greater awareness of the law, changing economic conditions (read stress), and increased diversity and demographic shifts in the labor force.
In 2007 the EEOC received 12,510 charges of sexual harassment, 16% of which were filed by males. The vast majority of these were settled and almost $50 million was recovered for those pressing charges (this doesn’t include litigation cases.)
The EEOC also received over 82,000 private-sector job discrimination charges in 2007, the highest number since 2002. They recovered $345 million in monetary relief for job bias victims. The agency also negotiated nonmonetary relief such as employer training (thanks for keeping me busy), policy implementation, reasonable accommodations, and other measures to promote discrimination free workplaces (www.eeoc.gov.) Workplace harassment is expensive and stressful.
“Corporate America needs to do a better job of proactively preventing discrimination in addressing complaints promptly and effectively,” said commission chair Naomi C. Earp. “To ensure that equality of opportunity becomes a reality in the 21st century workplace employers need to place a premium on fostering an inclusive and discrimination-free workplace for all individuals.”
I’m often called into workplaces where a harassment complaint has either been expressed or filed or to proactively avoid future problems. Since much harassment is in the eye of the beholder, there’s a lot of confusion about what actually is and is not legal harassment. However, it’s fairly easy to educate employees regarding what is and is not acceptable behavior in today’s workplace.
In following articles I’ll address how to tell if someone’s behavior is “harassment” and what drives true harassment behaviors.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, July 08, 2008
When change comes, be part of the solution
Stress for Success
July 8, 2008
Job loss among government employees, construction workers, real estate personnel and others due to the real estate slump and Amendment One is creating untold numbers of stressed out families. Losing your livelihood is a hugely stressful change.
And today change happens faster and faster. Just like people anticipating a hurricane, some spend their energy freaking out while others busily go about preparing, so too, do those worried about losing their jobs respond differently. Some responses minimize the problem while others exacerbate it.
It’s perfectly normal to “freak out” over the unknown. There are four emotional stages in reacting to your change you’ll need to move through:
Stage one: emotions from anger to fear, resignation to excitement
You need training, support, to talk with others who’ve experienced the same change, an empathic listener, and an understanding of the “why” of the change.
Stage two: denial
You need greater awareness of the change, to ask questions about it, identify where you can increase your control.
Stage three: overt or covert resistance (more missed deadlines, absenteeism, etc.)
You need conscious awareness of your resistance, of the possibilities of the change and of your options in dealing with them
Stage four: acceptance and adaptation, seeing the opportunities inherent in the change and looking for ways to take advantage of them
You need problem-solving and goal setting
Making a conscious decision to be part of the solution versus part of the problem helps to move through these stages more quickly. Problem-behaviors that perpetuate resistance include:
Gossiping
Excessive blaming and complaining about the changes
Sabotaging those whom you hold responsible
The overt/covert resistance listed above
Customer service slips
Solution-oriented behaviors include:
Avoiding all of the above
Looking for ways to make changes work
Continued exceptional customer service
Being friendly and positive
A technique to move from being a part of the problem to the solution is found in Mark Sanborn’s “Mastering Change” videos. He uses the Chinese idiogram for “crisis,” which has two symbols, one for danger and one for opportunity. Regarding your change, identify the potential dangers and opportunities of it. Then develop a strategy to avoid those dangers and to take advantage of the opportunities.
For example, if three of 10 people in your office will lose their jobs the dangers include:
You’ll lose your job.
Strategy: update your resume, network more in the community, do Internet job searches, consider another career, get additional education, cut your spending, etc.
A possible opportunity:
Make yourself so valuable you’d be the last to be laid off
Strategy: be easy to work with, identify job priorities and offer suggestions regarding what could be left undone and how to streamline what’s left, identify gaps in service due to layoffs and propose ways to close them, etc.
To cope better with your change put your energy into problem-solving versus problem-perpetuating. It’ll lower your stress and get you through these difficult times better.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
July 8, 2008
Job loss among government employees, construction workers, real estate personnel and others due to the real estate slump and Amendment One is creating untold numbers of stressed out families. Losing your livelihood is a hugely stressful change.
And today change happens faster and faster. Just like people anticipating a hurricane, some spend their energy freaking out while others busily go about preparing, so too, do those worried about losing their jobs respond differently. Some responses minimize the problem while others exacerbate it.
It’s perfectly normal to “freak out” over the unknown. There are four emotional stages in reacting to your change you’ll need to move through:
Stage one: emotions from anger to fear, resignation to excitement
You need training, support, to talk with others who’ve experienced the same change, an empathic listener, and an understanding of the “why” of the change.
Stage two: denial
You need greater awareness of the change, to ask questions about it, identify where you can increase your control.
Stage three: overt or covert resistance (more missed deadlines, absenteeism, etc.)
You need conscious awareness of your resistance, of the possibilities of the change and of your options in dealing with them
Stage four: acceptance and adaptation, seeing the opportunities inherent in the change and looking for ways to take advantage of them
You need problem-solving and goal setting
Making a conscious decision to be part of the solution versus part of the problem helps to move through these stages more quickly. Problem-behaviors that perpetuate resistance include:
Gossiping
Excessive blaming and complaining about the changes
Sabotaging those whom you hold responsible
The overt/covert resistance listed above
Customer service slips
Solution-oriented behaviors include:
Avoiding all of the above
Looking for ways to make changes work
Continued exceptional customer service
Being friendly and positive
A technique to move from being a part of the problem to the solution is found in Mark Sanborn’s “Mastering Change” videos. He uses the Chinese idiogram for “crisis,” which has two symbols, one for danger and one for opportunity. Regarding your change, identify the potential dangers and opportunities of it. Then develop a strategy to avoid those dangers and to take advantage of the opportunities.
For example, if three of 10 people in your office will lose their jobs the dangers include:
You’ll lose your job.
Strategy: update your resume, network more in the community, do Internet job searches, consider another career, get additional education, cut your spending, etc.
A possible opportunity:
Make yourself so valuable you’d be the last to be laid off
Strategy: be easy to work with, identify job priorities and offer suggestions regarding what could be left undone and how to streamline what’s left, identify gaps in service due to layoffs and propose ways to close them, etc.
To cope better with your change put your energy into problem-solving versus problem-perpetuating. It’ll lower your stress and get you through these difficult times better.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, July 01, 2008
Stress for Success
July 1, 2008, Week 216
July 1, 2008
Freedom means different things to different people
Does living with relative political freedom reduce our stress?
Since the perception of control in one’s life reduces overall stress, it stands to reason that living in a country with great freedoms (control) would lessen stress, too.
For example, unlike some countries, we have the freedom to move to any city whenever we wish. Imagine if you couldn’t find work where you lived and your government wouldn’t allow you to move to another more economically promising area. This could lead to the opposite of control – helplessness, which is far more stressful. So, those who’ve lost jobs recently can at least exercise control by relocating.
For every freedom there’s also a corresponding responsibility. If you’re not willing to take responsibility for your choices then freedom can be very taxing.
Staying with the above example of moving to find employment, it would be your responsibility to do research before packing up your family for parts unknown. What are employment prospects in this new location? Is the housing affordable? What about schools for your kids? There are many questions needing answers to support a responsible choice. Those who do their due diligence would likely make a better decision thus have less stress. Those who don’t could add more anxiety to their families even though they are exercising greater control. (FYI: research places to move at http://www.who, “place finder”.)
For each freedom and its corresponding responsibility there are, of course, consequences, positive or negative. The person who does thorough research before moving to a new area is likely to experience a better outcome (consequence) than one who plows ahead without thought and ends up in an unfriendly work environment once again.
So political freedom should reduce all societies’ stress, right? Not necessarily.
There are cultures in this world, it’s argued, that aren’t ready for significant autonomy because they’ve lived most of their history without it. Some say that Russia is such a country since its masses were serfs before the communists took over. Perhaps this explains why the Russian people hold former President Vladimir Putin in such high regard, even though he diminished rights so recently won. It seems some populations prefer a more authoritarian government.
So freedom is defined differently by different people. Who’s to say one size should fit all?
This week we celebrate our version of freedom. Personally, I’d have our liberty no other way. I’m happy to have greater control over my life and very willing to accept the responsibilities of my choices and their consequences. Freedom from (too much) government interference makes us Americans, I believe, stronger and able to cope better with the massive changes taking place around us, like economic downturns. It may be difficult but we seem to recover more quickly from financial dislocation than even our European counterparts, who are more subsidized (more controlled?) by their governments through higher taxes.
So enjoy this July 4 weekend. Exercise your freedom -- or not, enjoy what it represents -- or not, overindulge -- or not. It’s your choice. Isn’t it great?
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at http://www.jackieferguson.com/ with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
July 1, 2008, Week 216
July 1, 2008
Freedom means different things to different people
Does living with relative political freedom reduce our stress?
Since the perception of control in one’s life reduces overall stress, it stands to reason that living in a country with great freedoms (control) would lessen stress, too.
For example, unlike some countries, we have the freedom to move to any city whenever we wish. Imagine if you couldn’t find work where you lived and your government wouldn’t allow you to move to another more economically promising area. This could lead to the opposite of control – helplessness, which is far more stressful. So, those who’ve lost jobs recently can at least exercise control by relocating.
For every freedom there’s also a corresponding responsibility. If you’re not willing to take responsibility for your choices then freedom can be very taxing.
Staying with the above example of moving to find employment, it would be your responsibility to do research before packing up your family for parts unknown. What are employment prospects in this new location? Is the housing affordable? What about schools for your kids? There are many questions needing answers to support a responsible choice. Those who do their due diligence would likely make a better decision thus have less stress. Those who don’t could add more anxiety to their families even though they are exercising greater control. (FYI: research places to move at http://www.who, “place finder”.)
For each freedom and its corresponding responsibility there are, of course, consequences, positive or negative. The person who does thorough research before moving to a new area is likely to experience a better outcome (consequence) than one who plows ahead without thought and ends up in an unfriendly work environment once again.
So political freedom should reduce all societies’ stress, right? Not necessarily.
There are cultures in this world, it’s argued, that aren’t ready for significant autonomy because they’ve lived most of their history without it. Some say that Russia is such a country since its masses were serfs before the communists took over. Perhaps this explains why the Russian people hold former President Vladimir Putin in such high regard, even though he diminished rights so recently won. It seems some populations prefer a more authoritarian government.
So freedom is defined differently by different people. Who’s to say one size should fit all?
This week we celebrate our version of freedom. Personally, I’d have our liberty no other way. I’m happy to have greater control over my life and very willing to accept the responsibilities of my choices and their consequences. Freedom from (too much) government interference makes us Americans, I believe, stronger and able to cope better with the massive changes taking place around us, like economic downturns. It may be difficult but we seem to recover more quickly from financial dislocation than even our European counterparts, who are more subsidized (more controlled?) by their governments through higher taxes.
So enjoy this July 4 weekend. Exercise your freedom -- or not, enjoy what it represents -- or not, overindulge -- or not. It’s your choice. Isn’t it great?
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at http://www.jackieferguson.com/ with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, June 24, 2008
Stop your brain’s emotional pinball game to reduce financial anxiety
Stress for Succes
June 24, 2008
If you’ve been historically financially sound but are now experiencing economic anxiety, not only are you stressed because your security is threatened but also because things have changed
All change equals stress, even good change. It stretches your comfort zone, putting you into unfamiliar territory creating the feeling of being out of control. When faced with change it feels safer to cling to the familiar.
You can get through any difficult situation in better stress shape by learning to cope with your shifting landscape. In my program, “Coping at the Speed of Change,” my purpose is to show people how to redirect their resistance-to-change energy into problem-solving energy.
When excessively stressed, like when losing your job or home, your stress emotions of anger/fear are triggered more intensely and cloud your ability to think clearly to solve your stressor. It’s perfectly normal. The original intent of these emotions was to motivate you to take positive action. So, after investing in problem solving if your emotional energy is still like a “chemical pinball game in the brain areas that are engaged in emotions,” as Dr. Nick Hall would say, it’s time to redirect your stress energy and slow down this emotional ricocheting.
For example, if you and I are in similar financial straits, and you’re better at not blowing things out of proportion, you’ll be more alert to problem-solving options. Because I’m more stressed I’m probably digging in my heels resisting what’s going on around me. My energy goes more into finding reasons to justify my resistance like, “Management’s always looking for ways to get rid of me,” than focusing on problem solving.
Here are two ideas that can help you move from the emotional part of your brain to the more rational problem solving part:
Dr. Hall advises you finish off “I am glad …” three times in the context of what’s upsetting you. When your financial stress is sending you into the stress stratosphere, fill this in three times: “I am glad that I still have a job.” “I am glad my spouse also brings home a paycheck.” “I am glad I have always landed on my feet historically.” This should subdue your emotions, which allows you to move into the rational thinking part of your brain.
Stop blaming and complaining about what’s going on and instead force yourself to answer, “What are my options?” Ongoing blaming and complaining are red flags that you’re becoming a victim to whomever you’re blaming and whatever you’re complaining about. Victims generally see no way out of their predicament other than for someone else to change. But, to get yourself out of your financial pickle you need to take appropriate action. All that blaming and complaining do is keep your chemical pinball game going. Substitute any excessive blaming and complaining with identifying your options in dealing with your stress.
Learning to redirect your emotional stress energy and the emotional subsequent pinball game it creates will lower your financial anxiety and help you move beyond it more quickly.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Succes
June 24, 2008
If you’ve been historically financially sound but are now experiencing economic anxiety, not only are you stressed because your security is threatened but also because things have changed
All change equals stress, even good change. It stretches your comfort zone, putting you into unfamiliar territory creating the feeling of being out of control. When faced with change it feels safer to cling to the familiar.
You can get through any difficult situation in better stress shape by learning to cope with your shifting landscape. In my program, “Coping at the Speed of Change,” my purpose is to show people how to redirect their resistance-to-change energy into problem-solving energy.
When excessively stressed, like when losing your job or home, your stress emotions of anger/fear are triggered more intensely and cloud your ability to think clearly to solve your stressor. It’s perfectly normal. The original intent of these emotions was to motivate you to take positive action. So, after investing in problem solving if your emotional energy is still like a “chemical pinball game in the brain areas that are engaged in emotions,” as Dr. Nick Hall would say, it’s time to redirect your stress energy and slow down this emotional ricocheting.
For example, if you and I are in similar financial straits, and you’re better at not blowing things out of proportion, you’ll be more alert to problem-solving options. Because I’m more stressed I’m probably digging in my heels resisting what’s going on around me. My energy goes more into finding reasons to justify my resistance like, “Management’s always looking for ways to get rid of me,” than focusing on problem solving.
Here are two ideas that can help you move from the emotional part of your brain to the more rational problem solving part:
Dr. Hall advises you finish off “I am glad …” three times in the context of what’s upsetting you. When your financial stress is sending you into the stress stratosphere, fill this in three times: “I am glad that I still have a job.” “I am glad my spouse also brings home a paycheck.” “I am glad I have always landed on my feet historically.” This should subdue your emotions, which allows you to move into the rational thinking part of your brain.
Stop blaming and complaining about what’s going on and instead force yourself to answer, “What are my options?” Ongoing blaming and complaining are red flags that you’re becoming a victim to whomever you’re blaming and whatever you’re complaining about. Victims generally see no way out of their predicament other than for someone else to change. But, to get yourself out of your financial pickle you need to take appropriate action. All that blaming and complaining do is keep your chemical pinball game going. Substitute any excessive blaming and complaining with identifying your options in dealing with your stress.
Learning to redirect your emotional stress energy and the emotional subsequent pinball game it creates will lower your financial anxiety and help you move beyond it more quickly.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, May 27, 2008
Worrying about finances can keep you awake at night
Stress for Success
May 27, 2008
Financial anxiety is at or near the top of what stresses most because it’s your security – your survival – that’s threatened. You probably obsessively worry about it, lose a lot of sleep over it, or escape your financial reality through increased use of alcohol or drugs.
In recent weeks I’ve addressed lowering this stress by setting up and living within a budget, following money-saving ideas, and setting up an emergency fund. All of these suggestions can lower financial anxiety. But how can you deal with that minute to minute fear that you experience?
All stress, financial or otherwise, begins and ends with what you say to yourself about it. So if constantly worrying about finances keeps you from sleeping well, it’s your worried self-talk (your beliefs) that’s keeping you awake. To minimize this moment-to-moment stress listen to what you’re thinking, challenge it when it’s anger/fear-based, and ultimately change it to lower your stress.
Anger /fear-based self-talk simply indicates that you’re anxious. These survival emotions are intended to motivate you to take positive action to solve whatever is triggering them. Along with taking the necessary action to handle your money problems, challenge the following thought patterns:
Catastrophizing includes rigid words like, “always, never, no one, everyone, etc.” E.g., “I’ll always be alone in trying to keep my head above water!” Whenever you use “always,” stop and challenge yourself by finding evidence that it’s an exaggeration. Will you never in your entire future find a mate to share life and finances with? Your perception becomes your reality. So assuming you’ll never find a mate probably makes it more likely.
Pessimistic thinking suggests that your present financial situation is:
ongoing; it’ll never end versus it’s a temporary setback
affecting every aspect of your life including your family and professional life, not just your financial life
completely your fault
Pessimism can be more realistic than optimism, however, it depresses, therefore stresses you, keeping you from seeing stress reducing options.
Challenge pessimistic interpretations. For example, “I’ll never get out of this hole I’ve dug for myself. I’m such a loser.” Will you really go to your grave in this same financial hole? “I’m such a loser,” suggests that it’s not just in finances that you’re a loser but in life in general. Instead, remind yourself of your success in other life areas.
§ Affirm how you need to be: Consistently replace rigid and pessimistic thinking with an affirmation stating how you need to be to get your financial house in order. “I’m frugal, financially responsible, and patient in getting out of debt.”
For survival reasons, the human mind tends to drift to the negative when not focused on something. Rein it in by staying occupied and consistently replacing stressful thinking with your affirmation. It won’t make money appear but it allows you to focus on resolving your financial woes.
This too shall pass so learn from past financial mistakes. When the good times roll again prepare for the inevitable slump that’s sure to follow.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
May 27, 2008
Financial anxiety is at or near the top of what stresses most because it’s your security – your survival – that’s threatened. You probably obsessively worry about it, lose a lot of sleep over it, or escape your financial reality through increased use of alcohol or drugs.
In recent weeks I’ve addressed lowering this stress by setting up and living within a budget, following money-saving ideas, and setting up an emergency fund. All of these suggestions can lower financial anxiety. But how can you deal with that minute to minute fear that you experience?
All stress, financial or otherwise, begins and ends with what you say to yourself about it. So if constantly worrying about finances keeps you from sleeping well, it’s your worried self-talk (your beliefs) that’s keeping you awake. To minimize this moment-to-moment stress listen to what you’re thinking, challenge it when it’s anger/fear-based, and ultimately change it to lower your stress.
Anger /fear-based self-talk simply indicates that you’re anxious. These survival emotions are intended to motivate you to take positive action to solve whatever is triggering them. Along with taking the necessary action to handle your money problems, challenge the following thought patterns:
Catastrophizing includes rigid words like, “always, never, no one, everyone, etc.” E.g., “I’ll always be alone in trying to keep my head above water!” Whenever you use “always,” stop and challenge yourself by finding evidence that it’s an exaggeration. Will you never in your entire future find a mate to share life and finances with? Your perception becomes your reality. So assuming you’ll never find a mate probably makes it more likely.
Pessimistic thinking suggests that your present financial situation is:
ongoing; it’ll never end versus it’s a temporary setback
affecting every aspect of your life including your family and professional life, not just your financial life
completely your fault
Pessimism can be more realistic than optimism, however, it depresses, therefore stresses you, keeping you from seeing stress reducing options.
Challenge pessimistic interpretations. For example, “I’ll never get out of this hole I’ve dug for myself. I’m such a loser.” Will you really go to your grave in this same financial hole? “I’m such a loser,” suggests that it’s not just in finances that you’re a loser but in life in general. Instead, remind yourself of your success in other life areas.
§ Affirm how you need to be: Consistently replace rigid and pessimistic thinking with an affirmation stating how you need to be to get your financial house in order. “I’m frugal, financially responsible, and patient in getting out of debt.”
For survival reasons, the human mind tends to drift to the negative when not focused on something. Rein it in by staying occupied and consistently replacing stressful thinking with your affirmation. It won’t make money appear but it allows you to focus on resolving your financial woes.
This too shall pass so learn from past financial mistakes. When the good times roll again prepare for the inevitable slump that’s sure to follow.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, May 20, 2008
Building up your savings a great stress reducer
Stress for Success
May 20, 2008
Spending less than you earn seems simple enough, but apparently not for Americans. CBS News reported recently that Americans’ annual savings rate is only .4%, versus Germany’s 10.4% and France’s 12.8%, leaving many Americans financially stressed!
It’ll lower your stress to create an emergency fund in case you lose your job, or a hurricane blows your roof off. Aim for enough cash to cover three to six months of expenses. For monthly expenses of $4000, you’d need $12,000 to $24,000. That’s a lot of money.
Difficult as it may be, it’s worth it because of the freedom it provides. So if you hate your job but feel powerless to leave because of financial responsibilities, having this cash gives you options.
To successfully create an emergency fund you must:
Save money regularly. Consider savings a bill that you must pay.
Use it only for emergencies
To get started:
First, pay off all credit cards and commit to never carrying a balance again. Since credit cards typically charge a minimum 18% interest, and savings pay only 3%, logic says to pay them off before starting your emergency fund.
Saving $12,000 could take years so start by putting aside at least $1,000 as a cushion to help break your dependence on credit cards. Use it versus credit to cover unexpected expenses.
Split your income above expenses between savings and investments. Once you’ve reached your emergency fund goal, put all extra money into investments.
The Kiplinger Letter, an excellent financial newsletter, also recommends that you:
Pay yourself first, at least 10% of your income or as much as can, from each paycheck before it’s spent on anything else. Have it automatically deposited into your savings.
Plug spending leaks. Track your spending for a few months. Check out Kiplinger’s system at http://www.kiplinger.com/personalfinance/tools/budget.html. Include virtually everything you spend, including that $2 morning coffee. Once you know where your money goes look for areas to reduce. What can you give up? Cut back? Downsize? Create a revised budget and track your expenses for as many months as necessary until you automatically live within this new budget.
Save extra money, weather from Uncle Sam or a work bonus. If you get a raise, stick to your existing budget and put the extra income into your savings account. Once you’ve paid off a monthly bill in full, continue to put that money into your savings account.
Consider three features for where to put your emergency cash:
§ Accessibility: because it’s for emergencies it must be available whenever you need it. Earmarking money in your checking account is too available. Open a separate savings account and access only in case of emergency.
§ Safety: put your savings into an FDIC-insured account versus the stock market.
§ Profitability: get respectable interest. Talk to a financial advisor about high-yield money market accounts or go to Kiplinger’s free Internet search for the best rates at http://www.bankrate.com/kip/rate/mmmf_mmasearch99.asp?web=kip&prodtype=chksav
Get started saving something soon, no matter how little it is. It’s a great stress reducer.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her
Stress for Success
May 20, 2008
Spending less than you earn seems simple enough, but apparently not for Americans. CBS News reported recently that Americans’ annual savings rate is only .4%, versus Germany’s 10.4% and France’s 12.8%, leaving many Americans financially stressed!
It’ll lower your stress to create an emergency fund in case you lose your job, or a hurricane blows your roof off. Aim for enough cash to cover three to six months of expenses. For monthly expenses of $4000, you’d need $12,000 to $24,000. That’s a lot of money.
Difficult as it may be, it’s worth it because of the freedom it provides. So if you hate your job but feel powerless to leave because of financial responsibilities, having this cash gives you options.
To successfully create an emergency fund you must:
Save money regularly. Consider savings a bill that you must pay.
Use it only for emergencies
To get started:
First, pay off all credit cards and commit to never carrying a balance again. Since credit cards typically charge a minimum 18% interest, and savings pay only 3%, logic says to pay them off before starting your emergency fund.
Saving $12,000 could take years so start by putting aside at least $1,000 as a cushion to help break your dependence on credit cards. Use it versus credit to cover unexpected expenses.
Split your income above expenses between savings and investments. Once you’ve reached your emergency fund goal, put all extra money into investments.
The Kiplinger Letter, an excellent financial newsletter, also recommends that you:
Pay yourself first, at least 10% of your income or as much as can, from each paycheck before it’s spent on anything else. Have it automatically deposited into your savings.
Plug spending leaks. Track your spending for a few months. Check out Kiplinger’s system at http://www.kiplinger.com/personalfinance/tools/budget.html. Include virtually everything you spend, including that $2 morning coffee. Once you know where your money goes look for areas to reduce. What can you give up? Cut back? Downsize? Create a revised budget and track your expenses for as many months as necessary until you automatically live within this new budget.
Save extra money, weather from Uncle Sam or a work bonus. If you get a raise, stick to your existing budget and put the extra income into your savings account. Once you’ve paid off a monthly bill in full, continue to put that money into your savings account.
Consider three features for where to put your emergency cash:
§ Accessibility: because it’s for emergencies it must be available whenever you need it. Earmarking money in your checking account is too available. Open a separate savings account and access only in case of emergency.
§ Safety: put your savings into an FDIC-insured account versus the stock market.
§ Profitability: get respectable interest. Talk to a financial advisor about high-yield money market accounts or go to Kiplinger’s free Internet search for the best rates at http://www.bankrate.com/kip/rate/mmmf_mmasearch99.asp?web=kip&prodtype=chksav
Get started saving something soon, no matter how little it is. It’s a great stress reducer.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her
Tuesday, May 13, 2008
Save money to lower your stress
Stress for Success
May 13, 2008
Last week CBS News reported that the average American household’s credit card balance is over $16,000 at an 18% interest rate! Racking up credit card debt is certainly the most common way to get into a financial pickle. Buying on credit is painless. It’s paying the bill that can cause the pain.
If you’re experiencing substantial financial stress make your number one economic goal to charge less and pay off more of your debt. It’s the best strategy for getting back to financial security. Leaving your credit card at home and using cash instead will help you accomplish it.
Here are other ideas to save money and reduce financial stress.
§ The bottom line rule: spend less than you earn (duh!)
§ If you have high credit card debt consider consolidating it.
§ Distinguish between what you want and what you need. You may need a cup of coffee but you want a latte. To save money buy the regular coffee and put the difference into a kitty that helps pay off your credit cards. Avoid buying what you want so you can afford the things you need.
§ Decide why you want to buy something. If it’s to feel good, don’t buy. Shortly after buying it, you’ll habituate to it and it won’t bring you pleasure any more. Prove this to yourself. What have you bought that you just had to have at the time that you now barely notice?
§ Sell things you haven’t used for a year, including what’s in paid storage, and put the proceeds toward credit card debt and reduce your storage fees.
§ Find ways to make more money.
§ Shop farmer’s markets versus just grocery stores
§ Refinance your mortgage, car loan or other debt at a lower rate, if possible. Read the fine print, however. Know what you’re getting yourself into.
§ Search for less expensive insurance and lower your telephone and cable bills.
§ Drive older cars.
§ Save $100 a month, or whatever you can afford. Give up unnecessary things to save this. As soon as you can, increase the amount you put aside every month. Teach your children to start this in young adulthood. Teach them the power of compound interest.
§ Don’t buy something simply because it’s on sale. Also don’t spend money just because you have it.
§ Get involved with an inexpensive hobby to avoid the boredom that can fuel impulse buying.
§ Shop with coupons (www.coupons.com), use the Entertainment book, and buy things you “need” when they’re on sale.
§ Eat at home more.
§ Buy generic and off–brand products that you’re satisfied with.
§ Make a chart to first track the paying down of your debt and then the increase in savings.
§ Make yourself valuable at work by being easy to work with and keeping your skills current. Volunteer for jobs, especially ones that no one else wants.
§ Get educated on budgeting and saving (debtorsanonymous.com).
Next week we’ll look at the importance of accumulating savings.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
May 13, 2008
Last week CBS News reported that the average American household’s credit card balance is over $16,000 at an 18% interest rate! Racking up credit card debt is certainly the most common way to get into a financial pickle. Buying on credit is painless. It’s paying the bill that can cause the pain.
If you’re experiencing substantial financial stress make your number one economic goal to charge less and pay off more of your debt. It’s the best strategy for getting back to financial security. Leaving your credit card at home and using cash instead will help you accomplish it.
Here are other ideas to save money and reduce financial stress.
§ The bottom line rule: spend less than you earn (duh!)
§ If you have high credit card debt consider consolidating it.
§ Distinguish between what you want and what you need. You may need a cup of coffee but you want a latte. To save money buy the regular coffee and put the difference into a kitty that helps pay off your credit cards. Avoid buying what you want so you can afford the things you need.
§ Decide why you want to buy something. If it’s to feel good, don’t buy. Shortly after buying it, you’ll habituate to it and it won’t bring you pleasure any more. Prove this to yourself. What have you bought that you just had to have at the time that you now barely notice?
§ Sell things you haven’t used for a year, including what’s in paid storage, and put the proceeds toward credit card debt and reduce your storage fees.
§ Find ways to make more money.
§ Shop farmer’s markets versus just grocery stores
§ Refinance your mortgage, car loan or other debt at a lower rate, if possible. Read the fine print, however. Know what you’re getting yourself into.
§ Search for less expensive insurance and lower your telephone and cable bills.
§ Drive older cars.
§ Save $100 a month, or whatever you can afford. Give up unnecessary things to save this. As soon as you can, increase the amount you put aside every month. Teach your children to start this in young adulthood. Teach them the power of compound interest.
§ Don’t buy something simply because it’s on sale. Also don’t spend money just because you have it.
§ Get involved with an inexpensive hobby to avoid the boredom that can fuel impulse buying.
§ Shop with coupons (www.coupons.com), use the Entertainment book, and buy things you “need” when they’re on sale.
§ Eat at home more.
§ Buy generic and off–brand products that you’re satisfied with.
§ Make a chart to first track the paying down of your debt and then the increase in savings.
§ Make yourself valuable at work by being easy to work with and keeping your skills current. Volunteer for jobs, especially ones that no one else wants.
§ Get educated on budgeting and saving (debtorsanonymous.com).
Next week we’ll look at the importance of accumulating savings.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Monday, May 05, 2008
Creating a budget can ease financial worry
Stress for Success
May 5, 2008
How far will housing values plummet? Or gas prices rise? Is your job safe? Do you have enough money to get you through this downturn? Stress!
We can learn from smart real estate agents who’ve been through these ups and downs before; rather than overextend themselves during the good times they save more to get through the rough patches.
Unfortunately, many families have not done this and are ill-prepared for any economic downturn. Their financial anxiety often leads to alcohol and drug overuse, physical and emotional symptoms, and even increased domestic violence.
There are only two ways to have more money:
§ Earn more
§ Spend less
It’s simple.
If you’re worried about your finances, take control of how you spend what money you earn. Create a budget and live within it.
The first step is to know how you’re presently spending your money. For several months fill out a monthly spending record. Create a table with eight columns labeled: “category (under which list those below),” “week 1,” “2,” “3,” “4,” “actual,” “planned,” “plus or minus.” Then, list every cent you spend on:
§ Mortgage or rent
§ Groceries
§ Eating out/entertainment
§ Transportation
§ My clothing
§ Kids’ clothing
§ Debt repayment including credit cards
§ Insurance
§ Taxes
§ Utilities
§ Miscellaneous: haircuts, alcohol, medical, etc.
The first month is to track where your money goes. Study your spending habits. Identify in which categories you can decrease your expenses. In which categories are you spending more than you expected? Identify and avoid what keeps you overspending.
The following months are to create and stay on a budget that honors your priorities.
Next, compare your expenses to your income. The greater the deficit obviously the more cutting you’ll need to do. If necessary, to live within your income, debt restructuring can almost certainly be arranged by talking to your creditors before you miss payments (or miss too many.) Your income minus your essential expenses is the amount you have left to divide among your creditors. Call them. It’s better than filing for bankruptcy, which 2005 legislation made more difficult.
Be balanced in your approach, however. Don’t obsessively keep track of your expenditures year after year. The fear that drives this can also block your ability to think creatively on how to earn more and spend less. Also, even Debtors Anonymous recommends that you not totally deprive yourself when getting your finances in order. Set aside a small amount of money each month, within your new budget, of course, for special things for yourself and family.
Next week we’ll look at a plethora of ideas on how to cut expenses to keep you living within your means.
Suze Orman says, “… to have the capacity to take control of our lives – regardless of our bank accounts – commit to making the right (spending) decisions for ourselves and our family … (putting us) on the road to happiness. When you’re happy, you create your own financial stability by living within your means.”
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
May 5, 2008
How far will housing values plummet? Or gas prices rise? Is your job safe? Do you have enough money to get you through this downturn? Stress!
We can learn from smart real estate agents who’ve been through these ups and downs before; rather than overextend themselves during the good times they save more to get through the rough patches.
Unfortunately, many families have not done this and are ill-prepared for any economic downturn. Their financial anxiety often leads to alcohol and drug overuse, physical and emotional symptoms, and even increased domestic violence.
There are only two ways to have more money:
§ Earn more
§ Spend less
It’s simple.
If you’re worried about your finances, take control of how you spend what money you earn. Create a budget and live within it.
The first step is to know how you’re presently spending your money. For several months fill out a monthly spending record. Create a table with eight columns labeled: “category (under which list those below),” “week 1,” “2,” “3,” “4,” “actual,” “planned,” “plus or minus.” Then, list every cent you spend on:
§ Mortgage or rent
§ Groceries
§ Eating out/entertainment
§ Transportation
§ My clothing
§ Kids’ clothing
§ Debt repayment including credit cards
§ Insurance
§ Taxes
§ Utilities
§ Miscellaneous: haircuts, alcohol, medical, etc.
The first month is to track where your money goes. Study your spending habits. Identify in which categories you can decrease your expenses. In which categories are you spending more than you expected? Identify and avoid what keeps you overspending.
The following months are to create and stay on a budget that honors your priorities.
Next, compare your expenses to your income. The greater the deficit obviously the more cutting you’ll need to do. If necessary, to live within your income, debt restructuring can almost certainly be arranged by talking to your creditors before you miss payments (or miss too many.) Your income minus your essential expenses is the amount you have left to divide among your creditors. Call them. It’s better than filing for bankruptcy, which 2005 legislation made more difficult.
Be balanced in your approach, however. Don’t obsessively keep track of your expenditures year after year. The fear that drives this can also block your ability to think creatively on how to earn more and spend less. Also, even Debtors Anonymous recommends that you not totally deprive yourself when getting your finances in order. Set aside a small amount of money each month, within your new budget, of course, for special things for yourself and family.
Next week we’ll look at a plethora of ideas on how to cut expenses to keep you living within your means.
Suze Orman says, “… to have the capacity to take control of our lives – regardless of our bank accounts – commit to making the right (spending) decisions for ourselves and our family … (putting us) on the road to happiness. When you’re happy, you create your own financial stability by living within your means.”
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, April 29, 2008
How do you handle your money and credit?
You have to see bad habits to break them
Stress for Success
April 29, 2009
Many Americans are losing sleep these days as they struggle to keep themselves financially afloat.
A major cause of financial anxiety is giving into Madison Avenue’s relentless enticement to spend, spend, spend. This may be great for the economy but it’s lousy for some peoples’ financial viability.
If you tend to overspend, see if any of the following five spending habits identified by LaToya Irby (http://credit.about.com/mbiopage.htm ) are leading you to burdensome debt.
Habit #1: spending more money than you make. To subsidize this habit you dip into savings, get a home equity loan, or make minimum payments on credit cards. These choices may get you through a brief downturn after which you can recover. However if this is an ongoing pattern you’ll dig a deeper and deeper debt hole eventually leaving it difficult to climb out of.
Habit #2 (which facilitates Habit #1): using credit cards for everyday purchases, something many do to earn frequent flier miles. My husband and I do this but we pay off our credit card balance every month, a good habit we’ve continued since 1986. If you don’t pay yours off every month then consider using cash only for weekly purchases like groceries and gas. It’s less convenient but safer for staying within your budget.
Habit #3: being a shopaholic. The best way to disarm this habit is to leave your credit cards at home and carry only as much cash with you as you can truthfully afford to spend. So when you lust after something that costs $200 and you only have $60 with you, to buy it you’d have to go all the way home to get your credit card then all the way back to the store to buy it, leaving you plenty of time to rethink your acquisition. Or do as a friend does. She postpones some purchase decisions until she has slept on it.
Another friend discovered that frequently she’d lose interest in a recent purchase that at the time she just had to have. She disciplined herself to buy only that for which she could pay in full without using savings. This helped her reduce impulse buying.
Habit #4: use new credit cards to pay off old ones. This just shuffles debt around and incurs more expenses each time you do it. Don’t be fooled, transferring a balance from one credit card to another invariably involves transaction fees, leaving you worse off than before you began.
Habit #5: you spend money you don’t have, which is the essence of the previous habits. The obvious solution for this, therefore for all of these habits, is to create and live by a budget that your income can handle.
Do any of these habits sound familiar? Knowing your worst spending patterns gives you a head start in changing them.
Get control of your spending before it’s too late. In my next article (in two weeks) we’ll look at budgeting and a myriad of ways to save money.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
You have to see bad habits to break them
Stress for Success
April 29, 2009
Many Americans are losing sleep these days as they struggle to keep themselves financially afloat.
A major cause of financial anxiety is giving into Madison Avenue’s relentless enticement to spend, spend, spend. This may be great for the economy but it’s lousy for some peoples’ financial viability.
If you tend to overspend, see if any of the following five spending habits identified by LaToya Irby (http://credit.about.com/mbiopage.htm ) are leading you to burdensome debt.
Habit #1: spending more money than you make. To subsidize this habit you dip into savings, get a home equity loan, or make minimum payments on credit cards. These choices may get you through a brief downturn after which you can recover. However if this is an ongoing pattern you’ll dig a deeper and deeper debt hole eventually leaving it difficult to climb out of.
Habit #2 (which facilitates Habit #1): using credit cards for everyday purchases, something many do to earn frequent flier miles. My husband and I do this but we pay off our credit card balance every month, a good habit we’ve continued since 1986. If you don’t pay yours off every month then consider using cash only for weekly purchases like groceries and gas. It’s less convenient but safer for staying within your budget.
Habit #3: being a shopaholic. The best way to disarm this habit is to leave your credit cards at home and carry only as much cash with you as you can truthfully afford to spend. So when you lust after something that costs $200 and you only have $60 with you, to buy it you’d have to go all the way home to get your credit card then all the way back to the store to buy it, leaving you plenty of time to rethink your acquisition. Or do as a friend does. She postpones some purchase decisions until she has slept on it.
Another friend discovered that frequently she’d lose interest in a recent purchase that at the time she just had to have. She disciplined herself to buy only that for which she could pay in full without using savings. This helped her reduce impulse buying.
Habit #4: use new credit cards to pay off old ones. This just shuffles debt around and incurs more expenses each time you do it. Don’t be fooled, transferring a balance from one credit card to another invariably involves transaction fees, leaving you worse off than before you began.
Habit #5: you spend money you don’t have, which is the essence of the previous habits. The obvious solution for this, therefore for all of these habits, is to create and live by a budget that your income can handle.
Do any of these habits sound familiar? Knowing your worst spending patterns gives you a head start in changing them.
Get control of your spending before it’s too late. In my next article (in two weeks) we’ll look at budgeting and a myriad of ways to save money.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, April 22, 2008
Financial stress is increasing
Stress for Success
April 22, 2008
There’s a sense of economic unease in America. Some are losing jobs and/or homes while others are tightening their belts. Over half of all workers report having money difficulties and subsequent health problems, such as depression. 2005 legislation made it more difficult to eliminate credit card debt leaving more Americans in a stressful financial corner.
There’s no doubt that financial stress can cause health problems:
§ Trouble sleeping is common and if it continues too long it depresses the immune system, increases moodiness, and negatively affects cognitive abilities.
§ A sense of helplessness increases along with rising debt, adding to your stress because you see limited options in dealing with it.
§ Cutting budgetary corners leads some to eat less healthfully or put off medical treatment.
§ High financial stress along with poor coping abilities increases the development of periodontal disease by twofold, according to a 1999 study in the Journal of Periodontology.
§ Unhealthy coping behaviors like over-drinking, smoking, and eating lead to a host of well documented physical problems.
Extra money doesn’t necessarily solve your financial concerns, make you happier nor reduce your stress. Don’t waste your energy hoping for it. Having an infusion of cash is great but the “happiness” it brings is temporary. You’d “habituate” to it, which eliminates the happiness bump. Just ask lottery winners. And, typically you’d increase spending to adjust to the extra income, possibly landing you in the same stressful boat. Instead of wishing and hoping for more money your energy is better spent more effectively managing what you have.
An important first step is to assess the severity of your financial troubles. Jeremy Vohwinkle (http://financialplan.about.com/mbiopage.htm) offers the following warning signs that you’re in over your head. You:
§ have no savings
§ make minimum credit card payments
§ continue to buy with your credit cards while trying to pay them off
§ have at least one credit card that’s near or over the credit limit
§ pay some bills late
§ don’t know how much debt you have
§ use cash advances from your credit cards to pay other bills
§ bounce checks or overdraw your bank accounts
§ have been denied credit
§ lie to friends or family about your spending and debt
Denying that you have a significant and mounting cash problem only perpetuates it and the related stress. The first step to getting out of financial difficulty is to admit that you’re experiencing it. Seek help if you cannot bail yourself out on your own. Vohwinkle recommends going to http://financialplan.about.com/od/creditdebtmanagement/qt/DebtAnonymous.htm .
Learn to be financially in charge, which increases your personal control, which automatically lowers your stress. Being in control also allows you to be more grateful for what you have vs. pining for what you don’t have, which can dramatically decrease unnecessary debt. Being in control expands your intrinsic self-worth, a much more reliable source than extrinsic self-worth, such as buying cars, homes and clothes.
Next week we’ll explore some of the habits that can back you into a financial stress corner.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
April 22, 2008
There’s a sense of economic unease in America. Some are losing jobs and/or homes while others are tightening their belts. Over half of all workers report having money difficulties and subsequent health problems, such as depression. 2005 legislation made it more difficult to eliminate credit card debt leaving more Americans in a stressful financial corner.
There’s no doubt that financial stress can cause health problems:
§ Trouble sleeping is common and if it continues too long it depresses the immune system, increases moodiness, and negatively affects cognitive abilities.
§ A sense of helplessness increases along with rising debt, adding to your stress because you see limited options in dealing with it.
§ Cutting budgetary corners leads some to eat less healthfully or put off medical treatment.
§ High financial stress along with poor coping abilities increases the development of periodontal disease by twofold, according to a 1999 study in the Journal of Periodontology.
§ Unhealthy coping behaviors like over-drinking, smoking, and eating lead to a host of well documented physical problems.
Extra money doesn’t necessarily solve your financial concerns, make you happier nor reduce your stress. Don’t waste your energy hoping for it. Having an infusion of cash is great but the “happiness” it brings is temporary. You’d “habituate” to it, which eliminates the happiness bump. Just ask lottery winners. And, typically you’d increase spending to adjust to the extra income, possibly landing you in the same stressful boat. Instead of wishing and hoping for more money your energy is better spent more effectively managing what you have.
An important first step is to assess the severity of your financial troubles. Jeremy Vohwinkle (http://financialplan.about.com/mbiopage.htm) offers the following warning signs that you’re in over your head. You:
§ have no savings
§ make minimum credit card payments
§ continue to buy with your credit cards while trying to pay them off
§ have at least one credit card that’s near or over the credit limit
§ pay some bills late
§ don’t know how much debt you have
§ use cash advances from your credit cards to pay other bills
§ bounce checks or overdraw your bank accounts
§ have been denied credit
§ lie to friends or family about your spending and debt
Denying that you have a significant and mounting cash problem only perpetuates it and the related stress. The first step to getting out of financial difficulty is to admit that you’re experiencing it. Seek help if you cannot bail yourself out on your own. Vohwinkle recommends going to http://financialplan.about.com/od/creditdebtmanagement/qt/DebtAnonymous.htm .
Learn to be financially in charge, which increases your personal control, which automatically lowers your stress. Being in control also allows you to be more grateful for what you have vs. pining for what you don’t have, which can dramatically decrease unnecessary debt. Being in control expands your intrinsic self-worth, a much more reliable source than extrinsic self-worth, such as buying cars, homes and clothes.
Next week we’ll explore some of the habits that can back you into a financial stress corner.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Monday, April 07, 2008
Develop good friendship with yourself
Stress for Success
April 8, 2008
You’ve just met someone you want to ask out, but you immediately put on the brakes. “She’d never go out with me. I’m an idiot!”
Are you your own worst critic? If so, welcome to the human race. Shad Helmstetter, author of “What to say When You Talk to Yourself,” finds that 80% of the average person’s self-talk is negative!
Who would want a friend who talks to you like you talk to yourself? Good question.
With a derogatory self-concept, not only will you be stressed, but in the above example you probably wouldn’t act. Even if you did work up the courage to ask her out, you’d nonverbally communicate low self-esteem, making you less attractive so she’d be less interested in you, making you right - she’d never go out with you.
Over the past weeks I’ve addressed the importance of friends, who enhance your life while improving your mental and physical health. At the core of your ability to attract good friends is being a good friend to yourself.
Listen to your internal dialogue to assess if you’re a good friend to yourself or not. Do you compliment yourself when you do something well? Or, are you difficult to please? When you mess up do you forgive yourself? Or do you demand perfection and still hurl disparaging remarks your way?
Another way to tell how much you respect yourself is by your level of self-care. Do you work relentlessly with no rest? Do you feel guilty when you take care of yourself? Do you allow others calling you “selfish” keep you from nurturing yourself?
For most of us, the truth is that if you don’t take care of yourself, no one else will. So, here are some ideas to enhance your relationship with yourself:
§ Talk respectfully and honestly to yourself. This will make you more attractive to others because your enhanced self-esteem communicates through your nonverbal communication.
§ When you’ve made a mistake, instead of thinking, “I’m stupid,” say, “What I did wasn’t too bright but I’m smart and will learn from this.”
§ Turn off TV one night a week and do something that interests you. Put yourself in the company of others who enjoy the same thing. You’ll be more interested, therefore more interesting.
§ Get enough rest. The more stressed you are the more you need to take regular time, at least 15 minutes a day, to rest and recoup your energy.
§ Recognize and compliment your own productive efforts, whether or not anyone else does.
§ Show respect for your body by limiting bad habits, especially those that are unhealthy, like too much drinking, eating, etc.
§ Accept compliments from others rather than downplay your role. Say, “thank you,” while biting your tongue to keep from disparaging your contributions.
Before you can expect others to befriend you, you must be a good friend to yourself; be kind, supportive, loving, gentle, forgiving and honest. Treat yourself as you want your best friend to treat to you.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
April 8, 2008
You’ve just met someone you want to ask out, but you immediately put on the brakes. “She’d never go out with me. I’m an idiot!”
Are you your own worst critic? If so, welcome to the human race. Shad Helmstetter, author of “What to say When You Talk to Yourself,” finds that 80% of the average person’s self-talk is negative!
Who would want a friend who talks to you like you talk to yourself? Good question.
With a derogatory self-concept, not only will you be stressed, but in the above example you probably wouldn’t act. Even if you did work up the courage to ask her out, you’d nonverbally communicate low self-esteem, making you less attractive so she’d be less interested in you, making you right - she’d never go out with you.
Over the past weeks I’ve addressed the importance of friends, who enhance your life while improving your mental and physical health. At the core of your ability to attract good friends is being a good friend to yourself.
Listen to your internal dialogue to assess if you’re a good friend to yourself or not. Do you compliment yourself when you do something well? Or, are you difficult to please? When you mess up do you forgive yourself? Or do you demand perfection and still hurl disparaging remarks your way?
Another way to tell how much you respect yourself is by your level of self-care. Do you work relentlessly with no rest? Do you feel guilty when you take care of yourself? Do you allow others calling you “selfish” keep you from nurturing yourself?
For most of us, the truth is that if you don’t take care of yourself, no one else will. So, here are some ideas to enhance your relationship with yourself:
§ Talk respectfully and honestly to yourself. This will make you more attractive to others because your enhanced self-esteem communicates through your nonverbal communication.
§ When you’ve made a mistake, instead of thinking, “I’m stupid,” say, “What I did wasn’t too bright but I’m smart and will learn from this.”
§ Turn off TV one night a week and do something that interests you. Put yourself in the company of others who enjoy the same thing. You’ll be more interested, therefore more interesting.
§ Get enough rest. The more stressed you are the more you need to take regular time, at least 15 minutes a day, to rest and recoup your energy.
§ Recognize and compliment your own productive efforts, whether or not anyone else does.
§ Show respect for your body by limiting bad habits, especially those that are unhealthy, like too much drinking, eating, etc.
§ Accept compliments from others rather than downplay your role. Say, “thank you,” while biting your tongue to keep from disparaging your contributions.
Before you can expect others to befriend you, you must be a good friend to yourself; be kind, supportive, loving, gentle, forgiving and honest. Treat yourself as you want your best friend to treat to you.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, April 01, 2008
Making friends can help reduce your stress level
Stress for Success
April 1, 2008
“In the cookies of life, friends are the chocolate chips,” says a couch pillow. Friends are what’s sweet and special in life, plus they help reduce your stress.
University of Pittsburgh stress research found that “social support reduces cardiovascular reactivity to psychological challenges.” There's something calming about having friends when you’re stressed.
Often, however, those in most need of friendship spend inordinate amounts of time in solo, passive pursuits. A survey by PA State University and University of MD found that adults who average 16 hours/week of TV were the least likely to socialize with friends, take classes or play sports.
So, instead, take a risk and try these ideas to expand your support system:
§ Don’t wait for someone else to make the first move. Initiate get-togethers with those you think you could be friends with. It won’t always pan out but when it does, it’s so worth it.
§ Follow your interests and meet like-minded people by joining groups that already appeal to you, like a college class or a political cause.
§ Be discerning about whom to befriend. Someone who’s not supportive of you causes more stress versus reduces it.
§ Accept that relationships are two-way streets. To receive unconditional love and supportive attention you must give it.
§ Don’t overwhelm someone with phone calls or invitations. Consider that if they’re not getting back to you after a few attempts it may be their way of saying they’re not interested.
§ Walk your pet, join a gym and seek out opportunities to chat with others. Don’t pressure anyone to be your friend; just let conversations evolve. If there’s potential for friendship it’ll emerge.
§ Accept others’ invitations to events even if you fear you won’t know anyone. The worst case scenario is you become bored and leave early.
§ Open yourself up to conversations. Don’t put your conversational partner through a friendship test, just enjoy talking.
§ Be visible in your neighborhood. Sit on the front porch, take walks, go to sponsored community activities; get to know your neighbors.
§ If you know you have personality traits that historically turned off friends, work to reduce them or develop a sense of humor about them. Poke fun at your own tendency to complain or to be needy.
Be sure to nurture your present relationships, too:
§ Remember your friends’ special days. Stay in touch with them through lunches, calls and emails. Show your concern and support by checking in when they’re down or ill.
§ Be a good listener, rather than talking too much, especially when you know your friend needs someone.
§ Avoid competition unless it’s the fun kind that men tend to have. Be happy for his successes versus being jealous of them.
§ Let your loved ones know that you appreciate them and what they do for you.
Friends help you get through the stressful times, they offer you a sense of belonging, of security, help you avoid loneliness, and increase your self-esteem. Along with family, what could be better?
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
April 1, 2008
“In the cookies of life, friends are the chocolate chips,” says a couch pillow. Friends are what’s sweet and special in life, plus they help reduce your stress.
University of Pittsburgh stress research found that “social support reduces cardiovascular reactivity to psychological challenges.” There's something calming about having friends when you’re stressed.
Often, however, those in most need of friendship spend inordinate amounts of time in solo, passive pursuits. A survey by PA State University and University of MD found that adults who average 16 hours/week of TV were the least likely to socialize with friends, take classes or play sports.
So, instead, take a risk and try these ideas to expand your support system:
§ Don’t wait for someone else to make the first move. Initiate get-togethers with those you think you could be friends with. It won’t always pan out but when it does, it’s so worth it.
§ Follow your interests and meet like-minded people by joining groups that already appeal to you, like a college class or a political cause.
§ Be discerning about whom to befriend. Someone who’s not supportive of you causes more stress versus reduces it.
§ Accept that relationships are two-way streets. To receive unconditional love and supportive attention you must give it.
§ Don’t overwhelm someone with phone calls or invitations. Consider that if they’re not getting back to you after a few attempts it may be their way of saying they’re not interested.
§ Walk your pet, join a gym and seek out opportunities to chat with others. Don’t pressure anyone to be your friend; just let conversations evolve. If there’s potential for friendship it’ll emerge.
§ Accept others’ invitations to events even if you fear you won’t know anyone. The worst case scenario is you become bored and leave early.
§ Open yourself up to conversations. Don’t put your conversational partner through a friendship test, just enjoy talking.
§ Be visible in your neighborhood. Sit on the front porch, take walks, go to sponsored community activities; get to know your neighbors.
§ If you know you have personality traits that historically turned off friends, work to reduce them or develop a sense of humor about them. Poke fun at your own tendency to complain or to be needy.
Be sure to nurture your present relationships, too:
§ Remember your friends’ special days. Stay in touch with them through lunches, calls and emails. Show your concern and support by checking in when they’re down or ill.
§ Be a good listener, rather than talking too much, especially when you know your friend needs someone.
§ Avoid competition unless it’s the fun kind that men tend to have. Be happy for his successes versus being jealous of them.
§ Let your loved ones know that you appreciate them and what they do for you.
Friends help you get through the stressful times, they offer you a sense of belonging, of security, help you avoid loneliness, and increase your self-esteem. Along with family, what could be better?
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Monday, March 24, 2008
Relationships good for health
Stress for Success
March 25, 2008
I have no doubt that emotional closeness with others is good for your health. As a young child it always fascinated me when I was sick how much better I felt when my mother was sitting at my bedside comforting me. Did her presence exert only the placebo effect or is there actual physiological healing due to someone’s empathetic presence?
There’s research that supports the link between relationships and physical health for people who have strong personal ties (like marriage, close family and friends, and/or involvement in social and religious groups.) It has been found that they recover more quickly from disease and live longer.
Social neuroscience, the study of how the brain referees social interactions, is adding to our understanding of how this might work.
"Mirror neurons" in the brain have been found to track the emotional flow and even intentions of the person we’re with. Then our own brains duplicate this perceived state by stimulating the same brain areas activated in the other person. It seems that this facilitates interpersonal synchronization of physiological changes.
Mirror neurons might explain why we tend to "catch" other people's emotional states. They may also explain rapport, the unconscious mirroring of another’s nonverbal behaviors and vocal patterns as you interact. The more you mirror one another the more in rapport you are, therefore the more trusting and cooperative you’ll be.
Harmonization of brain states, emotions and cardiovascular reactions between people have been studied in mothers and their infants, spouses arguing and people in meetings. Lisa M. Diamond and Lisa G. Aspinwall, a University of Utah psychologist, have reviewed decades’ worth of data and have found that emotional closeness allows the biology of one person to influence another’s.
As the University of Chicago’s John T. Cacioppo, director of the Center for Cognitive and Social Neuroscience, says, “In short, my hostility bumps up your blood pressure, your nurturing love lowers mine," making us each other's biological enemies or allies.
Even though there’s no definitive evidence that we affect each other’s physical reactions, consider these findings:
§ Women who waited alone for an electric shock during a functional magnetic resonance imaging study experienced heightened anxiety and a greater release of stress hormones versus women whose husbands held their hands. These women felt calm and their brains quieted, according to James A. Coan’s report last year in Psychophysiology. However, a woman whose hand was held by a stranger while she waited experienced little relief.
§ It’s also known that social rejection activates the zones of the brain that generate physical pain.
§ Sheldon Cohen, psychologist at Carnegie-Mellon University who studies the effects of personal connections on health, finds that a hospital patient's family and friends help by just visiting, whether or not they quite know what to say.
Close relationships, it seems, are important to your health and resiliency to illness. To protect yourself, keep your relationships in good shape. Surround yourself with people who are your biological allies and avoid or insulate yourself from those who are your enemies.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
March 25, 2008
I have no doubt that emotional closeness with others is good for your health. As a young child it always fascinated me when I was sick how much better I felt when my mother was sitting at my bedside comforting me. Did her presence exert only the placebo effect or is there actual physiological healing due to someone’s empathetic presence?
There’s research that supports the link between relationships and physical health for people who have strong personal ties (like marriage, close family and friends, and/or involvement in social and religious groups.) It has been found that they recover more quickly from disease and live longer.
Social neuroscience, the study of how the brain referees social interactions, is adding to our understanding of how this might work.
"Mirror neurons" in the brain have been found to track the emotional flow and even intentions of the person we’re with. Then our own brains duplicate this perceived state by stimulating the same brain areas activated in the other person. It seems that this facilitates interpersonal synchronization of physiological changes.
Mirror neurons might explain why we tend to "catch" other people's emotional states. They may also explain rapport, the unconscious mirroring of another’s nonverbal behaviors and vocal patterns as you interact. The more you mirror one another the more in rapport you are, therefore the more trusting and cooperative you’ll be.
Harmonization of brain states, emotions and cardiovascular reactions between people have been studied in mothers and their infants, spouses arguing and people in meetings. Lisa M. Diamond and Lisa G. Aspinwall, a University of Utah psychologist, have reviewed decades’ worth of data and have found that emotional closeness allows the biology of one person to influence another’s.
As the University of Chicago’s John T. Cacioppo, director of the Center for Cognitive and Social Neuroscience, says, “In short, my hostility bumps up your blood pressure, your nurturing love lowers mine," making us each other's biological enemies or allies.
Even though there’s no definitive evidence that we affect each other’s physical reactions, consider these findings:
§ Women who waited alone for an electric shock during a functional magnetic resonance imaging study experienced heightened anxiety and a greater release of stress hormones versus women whose husbands held their hands. These women felt calm and their brains quieted, according to James A. Coan’s report last year in Psychophysiology. However, a woman whose hand was held by a stranger while she waited experienced little relief.
§ It’s also known that social rejection activates the zones of the brain that generate physical pain.
§ Sheldon Cohen, psychologist at Carnegie-Mellon University who studies the effects of personal connections on health, finds that a hospital patient's family and friends help by just visiting, whether or not they quite know what to say.
Close relationships, it seems, are important to your health and resiliency to illness. To protect yourself, keep your relationships in good shape. Surround yourself with people who are your biological allies and avoid or insulate yourself from those who are your enemies.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, March 18, 2008
Nurture your friendships to lower your stress
Stress for Success
March 18, 2008
Eight of my best girlfriends and I enjoyed a wonderful brunch together one recent Saturday to celebrate our Colorado friend’s visit. The next day we kayaked the Orange River with our husbands and then returned to my house for a birthday party and dinner. So much went on between us that was so very good and healthy.
We swapped stories about the good and not so good events in our lives. We poked fun at each other as well as at ourselves. We gave advice. We just listened. We cried. We laughed, and sometimes we laughed so hard we cried. Through everything, we communicated our love and acceptance that have spanned 26 years.
There are an even dozen of us in this circle of female friends. Our love and closeness also extend to everyone’s husbands and children. We've been through decades of ups and downs and are closer because of it. We’re very aware of our great fortune.
Friendships like these don't just happen, they require lots of investment. "What goes around comes around;" to receive unconditional love and support from others you must also give it.
Great relationships are fun and supportive as well as good for your health.
According to the Mayo Clinic having close friends and family on whom you can depend has extensive health benefits. Friendship allows you to connect with others, increasing your sense of belonging, purpose and self-esteem, which promotes mental wellness. Having trustworthy friends to share your life also reduces your unhealthy reactions to stressful events.
You don't have time, you say, to nurture friendships? This is true only if you think it is. If you value friendship enough you'll make the time. Even during our child-raising-phases we scheduled near monthly events for just the girls and many weekend events for the families. Not everyone attended everything but mostly we did.
It's hard to make new friends, you counter? Perhaps, but it's worth figuring out a way to find and nurture them. This circle of friends came together in the early 1980s when we were involved in common community causes. We all joined organizations out of our commitment and passion to these social causes and through them we met each other.
It took the initiative of one of the women to invite the rest of us together for the first time. We had a raucous and fun time from the very beginning. It took this same person to get us all back together time and again, until the group energy eventually took on a life of its own. And here we are 26 years later, with more wrinkles, some new husbands, and eternal gratefulness for each other.
You don't have to have a dozen close friends. One or two will do. But you need friends outside of your family for objectivity, variety and potential for growth.
In following weeks we'll consider the research regarding why friendships are good for you and how to go about finding them.
In the meantime, be a very good friend to yourself.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Stress for Success
March 18, 2008
Eight of my best girlfriends and I enjoyed a wonderful brunch together one recent Saturday to celebrate our Colorado friend’s visit. The next day we kayaked the Orange River with our husbands and then returned to my house for a birthday party and dinner. So much went on between us that was so very good and healthy.
We swapped stories about the good and not so good events in our lives. We poked fun at each other as well as at ourselves. We gave advice. We just listened. We cried. We laughed, and sometimes we laughed so hard we cried. Through everything, we communicated our love and acceptance that have spanned 26 years.
There are an even dozen of us in this circle of female friends. Our love and closeness also extend to everyone’s husbands and children. We've been through decades of ups and downs and are closer because of it. We’re very aware of our great fortune.
Friendships like these don't just happen, they require lots of investment. "What goes around comes around;" to receive unconditional love and support from others you must also give it.
Great relationships are fun and supportive as well as good for your health.
According to the Mayo Clinic having close friends and family on whom you can depend has extensive health benefits. Friendship allows you to connect with others, increasing your sense of belonging, purpose and self-esteem, which promotes mental wellness. Having trustworthy friends to share your life also reduces your unhealthy reactions to stressful events.
You don't have time, you say, to nurture friendships? This is true only if you think it is. If you value friendship enough you'll make the time. Even during our child-raising-phases we scheduled near monthly events for just the girls and many weekend events for the families. Not everyone attended everything but mostly we did.
It's hard to make new friends, you counter? Perhaps, but it's worth figuring out a way to find and nurture them. This circle of friends came together in the early 1980s when we were involved in common community causes. We all joined organizations out of our commitment and passion to these social causes and through them we met each other.
It took the initiative of one of the women to invite the rest of us together for the first time. We had a raucous and fun time from the very beginning. It took this same person to get us all back together time and again, until the group energy eventually took on a life of its own. And here we are 26 years later, with more wrinkles, some new husbands, and eternal gratefulness for each other.
You don't have to have a dozen close friends. One or two will do. But you need friends outside of your family for objectivity, variety and potential for growth.
In following weeks we'll consider the research regarding why friendships are good for you and how to go about finding them.
In the meantime, be a very good friend to yourself.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops on this and other topics and to invite her to speak to your organization.
Tuesday, March 11, 2008
Sunlight is a good source of vitamin D
Stress for Success
March 11, 2008
How much, if any, unprotected sunshine is good for you?
How much sunshine puts you at risk for skin cancer? Does too little rob you of its health-enhancing benefits?
Since most living things require sunshine it only makes sense that our bodies do, too.
"Modern … work routines have curbed our exposure to sunlight," says Daniel Kripke, psychiatry professor, University of California at San Diego. He found San Diegans average less than an hour a day outside, which may be bad for their health.
Edward Giovannucci of Harvard’s School of Public Health worries that "Our scrupulous avoidance of the sun may have inadvertently led to widespread vitamin D deficiencies."
Michael Holick, world-renowned vitamin D expert and professor of medicine at Boston University, adds, "The message from dermatologists never to expose yourself directly to sunlight is itself hazardous to your health. It has put the population at risk for vitamin D deficiency," especially the frail elderly and dark-skinned people living at high latitudes or in cloudy climates.
Last week I wrote about mounting research regarding the role of sunlight and cancer development. Briefly, if you live at high latitudes, you're more likely to suffer and die from cancers of the colon, pancreas, prostate, ovaries and breast. Raising blood levels of vitamin D reduces the incidence of colorectal cancer by half. Also, women with the highest amounts of vitamin D had the lowest risk of breast cancer.
A 2006 study led Holick compared tumor growth in mice with low levels of vitamin D and mice with high levels. "The tumors took off in the vitamin D-deficient mice." By the study's end, they were 80% larger than the ones in the vitamin D-sufficient mice.
The evidence of vitamin D's effects is so strong that some scientists say the best thing to protect against cancer, apart from not smoking and avoiding excessive alcohol, is to get enough vitamin D. Unfiltered sunlight for at least a few minutes daily fights heart disease, cancer, autoimmune disorders and even depression. Some research suggests it may even add seven years to your life!
NIH sponsored a conference on this topic in September. Barbara Gilchrest, chief of dermatology at Boston University said, "There’s still no consensus on the optimal amount. But there’s consensus on how people should get more of the vitamin, through supplements ..."
Holick agrees that supplements would be the easiest solution. He takes 1400 IU per day himself. But he still promotes sunlight because there are at least three other photoproducts not available in supplements. He doesn’t endorse tanning but says, "You can get sufficient vitamin D ... by exposing your arms and legs to the midday sun for only 10 to 15 minutes."
But those who are fair-skinned, tan poorly and freckle easily are vulnerable to burning. Gilchrest says, "For them, even a little sun carries a much greater risk of skin damage. (They’re) already getting all the sun they need from their daily activities.”
Stay tuned for additional research. In the meantime, if you tan well, consider small amounts of daily direct sunlight to function more healthfully and maybe to live longer.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops (like Slow Down You Move Too Fast at FGCU on March19) on this and other topics and to invite her to speak to your organization.
Stress for Success
March 11, 2008
How much, if any, unprotected sunshine is good for you?
How much sunshine puts you at risk for skin cancer? Does too little rob you of its health-enhancing benefits?
Since most living things require sunshine it only makes sense that our bodies do, too.
"Modern … work routines have curbed our exposure to sunlight," says Daniel Kripke, psychiatry professor, University of California at San Diego. He found San Diegans average less than an hour a day outside, which may be bad for their health.
Edward Giovannucci of Harvard’s School of Public Health worries that "Our scrupulous avoidance of the sun may have inadvertently led to widespread vitamin D deficiencies."
Michael Holick, world-renowned vitamin D expert and professor of medicine at Boston University, adds, "The message from dermatologists never to expose yourself directly to sunlight is itself hazardous to your health. It has put the population at risk for vitamin D deficiency," especially the frail elderly and dark-skinned people living at high latitudes or in cloudy climates.
Last week I wrote about mounting research regarding the role of sunlight and cancer development. Briefly, if you live at high latitudes, you're more likely to suffer and die from cancers of the colon, pancreas, prostate, ovaries and breast. Raising blood levels of vitamin D reduces the incidence of colorectal cancer by half. Also, women with the highest amounts of vitamin D had the lowest risk of breast cancer.
A 2006 study led Holick compared tumor growth in mice with low levels of vitamin D and mice with high levels. "The tumors took off in the vitamin D-deficient mice." By the study's end, they were 80% larger than the ones in the vitamin D-sufficient mice.
The evidence of vitamin D's effects is so strong that some scientists say the best thing to protect against cancer, apart from not smoking and avoiding excessive alcohol, is to get enough vitamin D. Unfiltered sunlight for at least a few minutes daily fights heart disease, cancer, autoimmune disorders and even depression. Some research suggests it may even add seven years to your life!
NIH sponsored a conference on this topic in September. Barbara Gilchrest, chief of dermatology at Boston University said, "There’s still no consensus on the optimal amount. But there’s consensus on how people should get more of the vitamin, through supplements ..."
Holick agrees that supplements would be the easiest solution. He takes 1400 IU per day himself. But he still promotes sunlight because there are at least three other photoproducts not available in supplements. He doesn’t endorse tanning but says, "You can get sufficient vitamin D ... by exposing your arms and legs to the midday sun for only 10 to 15 minutes."
But those who are fair-skinned, tan poorly and freckle easily are vulnerable to burning. Gilchrest says, "For them, even a little sun carries a much greater risk of skin damage. (They’re) already getting all the sun they need from their daily activities.”
Stay tuned for additional research. In the meantime, if you tan well, consider small amounts of daily direct sunlight to function more healthfully and maybe to live longer.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops (like Slow Down You Move Too Fast at FGCU on March19) on this and other topics and to invite her to speak to your organization.
Tuesday, March 04, 2008
Cancer news about sunlight isn’t all bad
Stress for Success
March 4, 2008
Is the sun more friend or foe? 1960s researchers found both higher rates of cancer in regions with less sunlight and more melanoma where there’s greater sunshine. The “foe” research has dominated warning us ever since to slather on the sunblock. Recently, however, some are questioning the wisdom of too much sun avoidance.
Sunshine is definitely the biggest source of vitamin D, which builds strong bones. But vitamin D also helps regulate almost every physical system, leading some scientists to advise that some unprotected sun exposure can be vitally important in preventing autoimmune disorders, cardiovascular disease and even cancer, sending shockwaves through skin cancer professionals.
Consider some of the research:
§ If you live at high latitudes you're more likely to develop and die from cancers of the colon, pancreas, prostate, ovaries, and breast leading to the possibility that direct sunlight protects against cancer.
§ In 1980, mortality rates from colon cancer deaths in the United States were the highest for those with the least amount of natural light exposure - in big cities and in rural areas at high latitudes suggesting a link to vitamin D.
The evidence is so convincing that some scientists say the most effective way to protect against cancer, besides not smoking and moderating alcohol use, is to get enough vitamin D.
It’s also now known that most tissues and cells, including in the colon, breast, immune system, and the brain, have receptors for vitamin D. Beyond producing calcium, vitamin D stimulates the secretion of insulin, impacts the immune system, and helps to regulate how cells grow, mature, reproduce, differentiate and die. "There's good evidence that every cell and tissue in the body needs vitamin D for optimal function," says Michael Holick, world-renowned vitamin D expert and professor of medicine at Boston University.
§ Vitamin D suppresses autoimmune reactions, perhaps explaining why multiple sclerosis, a disease thought to cause immune cells to attack the body's own nerve cells, is 50% lower in people who live in latitudes below 35°.
§ Hypertension and cardiovascular disease are more prevalent at higher latitudes and among those with dark skin pigmentation, which limits skin manufacture of vitamin D.
§ In a 1998 Holick experiment, hypertensive patients were treated with ultraviolet light three times a week for nine weeks increasing their vitamin D levels by 180% and returning their blood pressure to normal.
Europeans researching vitamin D compared death rates of those receiving the vitamin with those taking a placebo. "The results were remarkable," says Edward Giovannucci of Harvard’s School of Public Health. "People taking supplements of 300-2000 IU of vitamin D had a statistically significant reduction in mortality from any cause." The study also revealed no downsides to these doses.
Others caution that this evidence only shows association, not cause and effect, just like with beta-carotene and vitamin E studies that promised cancer protection but failed when rigorously tested. Giovannucci counterpoints that there have been no randomized trials showing that using sunscreen reduces melanoma either; just observational data.
Whom to believe? Next week we’ll consider this further.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops (like Slow Down You Move Too Fast at FGCU on March19) on this and other topics and to invite her to speak to your organization.
Stress for Success
March 4, 2008
Is the sun more friend or foe? 1960s researchers found both higher rates of cancer in regions with less sunlight and more melanoma where there’s greater sunshine. The “foe” research has dominated warning us ever since to slather on the sunblock. Recently, however, some are questioning the wisdom of too much sun avoidance.
Sunshine is definitely the biggest source of vitamin D, which builds strong bones. But vitamin D also helps regulate almost every physical system, leading some scientists to advise that some unprotected sun exposure can be vitally important in preventing autoimmune disorders, cardiovascular disease and even cancer, sending shockwaves through skin cancer professionals.
Consider some of the research:
§ If you live at high latitudes you're more likely to develop and die from cancers of the colon, pancreas, prostate, ovaries, and breast leading to the possibility that direct sunlight protects against cancer.
§ In 1980, mortality rates from colon cancer deaths in the United States were the highest for those with the least amount of natural light exposure - in big cities and in rural areas at high latitudes suggesting a link to vitamin D.
The evidence is so convincing that some scientists say the most effective way to protect against cancer, besides not smoking and moderating alcohol use, is to get enough vitamin D.
It’s also now known that most tissues and cells, including in the colon, breast, immune system, and the brain, have receptors for vitamin D. Beyond producing calcium, vitamin D stimulates the secretion of insulin, impacts the immune system, and helps to regulate how cells grow, mature, reproduce, differentiate and die. "There's good evidence that every cell and tissue in the body needs vitamin D for optimal function," says Michael Holick, world-renowned vitamin D expert and professor of medicine at Boston University.
§ Vitamin D suppresses autoimmune reactions, perhaps explaining why multiple sclerosis, a disease thought to cause immune cells to attack the body's own nerve cells, is 50% lower in people who live in latitudes below 35°.
§ Hypertension and cardiovascular disease are more prevalent at higher latitudes and among those with dark skin pigmentation, which limits skin manufacture of vitamin D.
§ In a 1998 Holick experiment, hypertensive patients were treated with ultraviolet light three times a week for nine weeks increasing their vitamin D levels by 180% and returning their blood pressure to normal.
Europeans researching vitamin D compared death rates of those receiving the vitamin with those taking a placebo. "The results were remarkable," says Edward Giovannucci of Harvard’s School of Public Health. "People taking supplements of 300-2000 IU of vitamin D had a statistically significant reduction in mortality from any cause." The study also revealed no downsides to these doses.
Others caution that this evidence only shows association, not cause and effect, just like with beta-carotene and vitamin E studies that promised cancer protection but failed when rigorously tested. Giovannucci counterpoints that there have been no randomized trials showing that using sunscreen reduces melanoma either; just observational data.
Whom to believe? Next week we’ll consider this further.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. E-mail her at www.jackieferguson.com with your questions or for information about her workshops (like Slow Down You Move Too Fast at FGCU on March19) on this and other topics and to invite her to speak to your organization.
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