Tackle the hard work of stress management to improve your life
Perceptions can often be blamed for stress
Stress for Success
January 29, 2008
§ “You see the world not as it is but as you are.” -- Stephen Covey, author
§ You are what you think you are. Your perceptions become your reality.
§ Be careful how you tell your story.
§ Wherever your thoughts are going that’s where you are going.
§ "It's not what happens to you that matters but what you do with it." -- Source Unknown
In other words, stress is in the mind of the beholder. How you view the world and interpret your experiences determine what kind of stress, not to mention life, you have. They determine which options you can see therefore how well you solve your stressors and the resiliency you have (or don’t have) to stress.
Since how you “behold” situations determines whether or not you’re stressed by them, doesn’t it behoove you to be more aware of how you are beholding?
This is the difficult part of stress management because it requires you to accept that life isn’t necessarily causing your stress. How you look at it usually is. (This is communicated to you through your thoughts about the situation.) You most likely assume your interpretations (thoughts) of situations are correct and may not be willing to concede that sometimes you are your own biggest stressor, but that’s basically what you have to consider.
For example, you and I work for the same critical boss. Each time he criticizes me I fold like a house of cards and whine about him to friends and family. You let his criticisms roll off your back. The same situation produces two entirely different results because you and I interpret the criticism differently. In short, I'm probably taking it personally and you aren't.
When you notice that you’re more stressed than is another person in the same situation it's an indicator that maybe, just maybe, your perceptions ARE your stress, which means you can’t trust what you’re thinking. Instead of assuming your perception is accurate find factual proof. If you say "he's always criticizing me" find proof of "always". It's highly unlikely that anyone always does anything. Literally count the number of times in one week that he criticizes you and when you complain about him substitute "three times this week he criticized me" for “he always criticizes me.”
This doesn't mean that your perceptions are automatically “wrong”. Everyone interprets life based on their lifelong experiences, temperament and possibly even genetics. They are such a part of you that you don't even pay particular attention to them, you just tend not to question them. To lower your stress however you'll need to develop a healthy skepticism about your own interpretations, especially when red flags are waving, telling you not to trust what you're thinking.
How can you know when your interpretation of a stressor is more responsible for your stress than is the situation itself? It’s not easy and next week we’ll consider one particular red flag, how you tell your story, and how it can imprison you in a stressful life pattern.
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, January 21, 2008
Practice the easy part of stress management
Stress for Success
January 22, 2008
"It's easier said than done," is something I hear frequently about stress management recommendations.
I've been teaching this subject for over 20 years and have discovered that most people don’t want to do the hard work of stress reduction -- challenging your interpretation of stressful situations. Most of your stress isn’t from what happens to you but rather from how you interpret it. Stress is in the mind of the beholder.
For example, you're stressed by a coworker’s near-constant negativity. "She drives me nuts!” you complain. "Somebody put a sock in her mouth!" This implies that she's making you stressed and she should change.
However, she's not the cause of your stress. Your interpretation of her negativity is what’s driving you nuts.
By not admitting that we’re causing much of our stress, we avoid the difficult work of challenging our thinking; it’s not easy. So it's true, stress management advice is easier said than done.
When you're not willing to consider that you’re the source of your own stress, the minimum you can do is to practice stress management basics, including:
§ Schedule daily rest breaks in proportion to the amount of stress you experience so your mind and body can recover. If you experience chronic stress (elevated stress that lasts month after month) it's even more important that you schedule multiple Stress Breaks into your daily life, such as a few seconds of deep breathing several times a day, 20 to 30 minutes of deep relaxation numerous times a week, a minimum of 30 minutes of exercise several times a week, a good night’s sleep on a regular basis, etc. Practicing enough Stress Breaks protects you from the ravages of stress.
Appreciating Stress Breaks’ benefits also leads to a greater perception of control (more self efficacy, which I wrote about last week), automatically lowering your overall stress.
§ Limit exaggerated thinking. Where ever your thoughts are going that's where you are going. Your aggravated and judgmental thoughts about your colleague mean you’re going towards stress. To lower your stress it's better to think about her in a problem-solving way like, "What are my options in dealing with her negativity?" Because she’s beyond your control your options must be ones that are within your control versus expecting her to change.
§ This requires an understanding and an acceptance regarding what’s within and what’s beyond your control regarding your stressor. In essence, everything about everybody else is beyond your control; their personalities, habits and reactions. Your choice of reactions is within your control. That’s why your only options for dealing with your negative coworker are ones that require you do something different, like not letting her bother you or gossiping with others about her, versus hoping she'll change.
You'd be wise when your thinking is very emotional and exaggerated to assume that you’re part of the problem and to challenge your thinking. In the meantime, by practicing these stress management basics you’ll at least lower your stress and facilitate doing the hard work of stress reduction when you’re ready to challenge your interpretations.
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
January 22, 2008
"It's easier said than done," is something I hear frequently about stress management recommendations.
I've been teaching this subject for over 20 years and have discovered that most people don’t want to do the hard work of stress reduction -- challenging your interpretation of stressful situations. Most of your stress isn’t from what happens to you but rather from how you interpret it. Stress is in the mind of the beholder.
For example, you're stressed by a coworker’s near-constant negativity. "She drives me nuts!” you complain. "Somebody put a sock in her mouth!" This implies that she's making you stressed and she should change.
However, she's not the cause of your stress. Your interpretation of her negativity is what’s driving you nuts.
By not admitting that we’re causing much of our stress, we avoid the difficult work of challenging our thinking; it’s not easy. So it's true, stress management advice is easier said than done.
When you're not willing to consider that you’re the source of your own stress, the minimum you can do is to practice stress management basics, including:
§ Schedule daily rest breaks in proportion to the amount of stress you experience so your mind and body can recover. If you experience chronic stress (elevated stress that lasts month after month) it's even more important that you schedule multiple Stress Breaks into your daily life, such as a few seconds of deep breathing several times a day, 20 to 30 minutes of deep relaxation numerous times a week, a minimum of 30 minutes of exercise several times a week, a good night’s sleep on a regular basis, etc. Practicing enough Stress Breaks protects you from the ravages of stress.
Appreciating Stress Breaks’ benefits also leads to a greater perception of control (more self efficacy, which I wrote about last week), automatically lowering your overall stress.
§ Limit exaggerated thinking. Where ever your thoughts are going that's where you are going. Your aggravated and judgmental thoughts about your colleague mean you’re going towards stress. To lower your stress it's better to think about her in a problem-solving way like, "What are my options in dealing with her negativity?" Because she’s beyond your control your options must be ones that are within your control versus expecting her to change.
§ This requires an understanding and an acceptance regarding what’s within and what’s beyond your control regarding your stressor. In essence, everything about everybody else is beyond your control; their personalities, habits and reactions. Your choice of reactions is within your control. That’s why your only options for dealing with your negative coworker are ones that require you do something different, like not letting her bother you or gossiping with others about her, versus hoping she'll change.
You'd be wise when your thinking is very emotional and exaggerated to assume that you’re part of the problem and to challenge your thinking. In the meantime, by practicing these stress management basics you’ll at least lower your stress and facilitate doing the hard work of stress reduction when you’re ready to challenge your interpretations.
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, January 15, 2008
Let your body tell you how to achieve a healthy balance
Stress for Success
January 15, 2008
Given that your assessment of your own health (from poor to excellent) predicts your future health and longevity better than a thorough review of your medical records it only benefits you if you pay attention to what your body tells you.
Your body always tells you the truth about how it’s functioning. Paying attention to its subtle and not-so-subtle messages helps you moderate your stress and your habits to help restore your body to a healthy balance – if you choose to. This is particularly important when a physical problem persists.
For instance, Tony (not his real name) had nagging back pain. It hadn’t occurred to him that his body was speaking to him through the discomfort. However, he learned to pay closer attention to what was happening in his life when his back acted up and quickly pinpointed the problem causing it through the journaling technique below.
Tony discovered that his back tightened up every time he paid his bills or worried about his finances. In other words, he was expressing financial stress through back muscle tension. Now he had something he could problem-solve on. He gained this insight by communicating with his body. It told him very quickly what his stressor was and what he needed to do to decrease it.
Use the following technique regularly to stay in touch with your body to reduce the physical consequences of your stress. Before you begin, have a piece of paper and a pen handy.
· Sit comfortably and take a few deep breaths to relax. When you feel ready, close your eyes and scan your body slowly. Start by becoming aware of the top of your head, move down to your forehead and eyes. Notice any signs of discomfort, tension or pain. Focus on the rest of your face, your jaws, your head and down through your neck, into your shoulders and down through your arms and into your hands and fingers.
Notice your torso, both front and back, continuing to look for signs of discomfort. Move down through your hips, your legs and into your feet and toes.
Let your mind go back to just one part of your body that is particularly uncomfortable and focus on that discomfort for a moment ….
If this part of your body could talk to you, what would it tell you to do to decrease your stress?
Take your pen and paper and write a letter to yourself from that part of your body. “Dear ____,” and let the uncomfortable part of your body tell you what’s causing the discomfort and what to do about it. Let the words flow without conscious effort.
It was through this activity that Tony made the connection between backaches and financial worries. After he worked to reduce his financial stress his back started to relax more and over time the pain disappeared.
Generally, if you allow the letter to “write itself” without conscious effort, you’ll receive good guidance. Now you just have to follow your own good advice.
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
January 15, 2008
Given that your assessment of your own health (from poor to excellent) predicts your future health and longevity better than a thorough review of your medical records it only benefits you if you pay attention to what your body tells you.
Your body always tells you the truth about how it’s functioning. Paying attention to its subtle and not-so-subtle messages helps you moderate your stress and your habits to help restore your body to a healthy balance – if you choose to. This is particularly important when a physical problem persists.
For instance, Tony (not his real name) had nagging back pain. It hadn’t occurred to him that his body was speaking to him through the discomfort. However, he learned to pay closer attention to what was happening in his life when his back acted up and quickly pinpointed the problem causing it through the journaling technique below.
Tony discovered that his back tightened up every time he paid his bills or worried about his finances. In other words, he was expressing financial stress through back muscle tension. Now he had something he could problem-solve on. He gained this insight by communicating with his body. It told him very quickly what his stressor was and what he needed to do to decrease it.
Use the following technique regularly to stay in touch with your body to reduce the physical consequences of your stress. Before you begin, have a piece of paper and a pen handy.
· Sit comfortably and take a few deep breaths to relax. When you feel ready, close your eyes and scan your body slowly. Start by becoming aware of the top of your head, move down to your forehead and eyes. Notice any signs of discomfort, tension or pain. Focus on the rest of your face, your jaws, your head and down through your neck, into your shoulders and down through your arms and into your hands and fingers.
Notice your torso, both front and back, continuing to look for signs of discomfort. Move down through your hips, your legs and into your feet and toes.
Let your mind go back to just one part of your body that is particularly uncomfortable and focus on that discomfort for a moment ….
If this part of your body could talk to you, what would it tell you to do to decrease your stress?
Take your pen and paper and write a letter to yourself from that part of your body. “Dear ____,” and let the uncomfortable part of your body tell you what’s causing the discomfort and what to do about it. Let the words flow without conscious effort.
It was through this activity that Tony made the connection between backaches and financial worries. After he worked to reduce his financial stress his back started to relax more and over time the pain disappeared.
Generally, if you allow the letter to “write itself” without conscious effort, you’ll receive good guidance. Now you just have to follow your own good advice.
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, January 08, 2008
Overcome yes-but and the procrastination it causes
Stress for Success
January 8, 2008
If you want to be a successful procrastinator use the sure-fire technique, the yes-but. "Yes I know that I need to get that done, but not now." It works because it’s obvious what usually follows the but … nothing. "I'd love to apply for that job, but I'm probably not qualified." The yes indicates your interest in the job and the but is the excuse you need to put off trying to get it.
Are you a yes-buter? Dr. Arthur Freeman and Rose DeWolf, authors of The 10 Dumbest Mistakes Smart People Make, say a common reason you may procrastinate in uncomfortable situations is because you have a low tolerance for frustration. But since frustration is a fact of life you'll need to tolerate disagreeable circumstances better if you expect to overcome this very effective stalling practice.
Acknowledging the unpleasantness of your task can help. But don’t go overboard. If your self-talk exaggerates how distasteful the job is you’ll be right back into yes-but. Instead, consciously acknowledge the due date of your commitment and at minimum create a plan of action as described below.
Ultimately, to stop delaying you’ll need to change your yes-but to yes-and. Instead of, "I'd love to apply for that job, but I doubt I'm qualified", say "Yes, I'd love to apply for that job and I need to find out what the qualifications are." Yes-but gives you excuses. Yes-and shows you the steps you need to take.
"Delay is the deadliest form of denial," C. Northcote Parkinson said. So when you hear yourself use the yes-but as an excuse for procrastination immediately do the following:
• Write your project’s goal, e.g., "I want this job."
• Next, list all of the steps you’d need to take to get it, breaking them down
into bite-size pieces:
– Get the phone number for and call the organization for which you want to work
– Ask about the qualifications and if meet them get an application
– Fill out and send in the application
– Follow up with a phone call to the company
– Etc.
• Write down a deadline for each and every step.
• Then commit to each step, one by one. As Mao Tse-tung said, "The journey of 1000 miles begins with a single step." Put one foot in front of the other and take one step at a time.
If you’re unwilling to follow through with these steps, decrease your stress by admitting to yourself that you have no intention of looking for this and possibly other jobs. Being honest with yourself about it means you’re being conscious of your choices. “I choose to not pursue this job because I assume I’m not qualified.” Staying conscious increases the likelihood that one day you’ll make a different choice. Perhaps you’ll even pursue a job you fear you’re not qualified for by throwing caution to the wind and researching whether or not you are.
Get out of the nothing-can-be-done mode and instead focus on a starting point. Each time you hear yourself say yes-but stop yourself and instead say yes-and to see what the implied action steps are that you can begin right now! Then start your journey one step at a time.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. Her mission is to inspire people to live conscious lives of personal responsibility in relations with themselves, with others. E-mail her at www.jackieferguson.com or call 239-693-8111 for information about her workshops on this and other topics or to invite her to speak to your organization.
Stress for Success
January 8, 2008
If you want to be a successful procrastinator use the sure-fire technique, the yes-but. "Yes I know that I need to get that done, but not now." It works because it’s obvious what usually follows the but … nothing. "I'd love to apply for that job, but I'm probably not qualified." The yes indicates your interest in the job and the but is the excuse you need to put off trying to get it.
Are you a yes-buter? Dr. Arthur Freeman and Rose DeWolf, authors of The 10 Dumbest Mistakes Smart People Make, say a common reason you may procrastinate in uncomfortable situations is because you have a low tolerance for frustration. But since frustration is a fact of life you'll need to tolerate disagreeable circumstances better if you expect to overcome this very effective stalling practice.
Acknowledging the unpleasantness of your task can help. But don’t go overboard. If your self-talk exaggerates how distasteful the job is you’ll be right back into yes-but. Instead, consciously acknowledge the due date of your commitment and at minimum create a plan of action as described below.
Ultimately, to stop delaying you’ll need to change your yes-but to yes-and. Instead of, "I'd love to apply for that job, but I doubt I'm qualified", say "Yes, I'd love to apply for that job and I need to find out what the qualifications are." Yes-but gives you excuses. Yes-and shows you the steps you need to take.
"Delay is the deadliest form of denial," C. Northcote Parkinson said. So when you hear yourself use the yes-but as an excuse for procrastination immediately do the following:
• Write your project’s goal, e.g., "I want this job."
• Next, list all of the steps you’d need to take to get it, breaking them down
into bite-size pieces:
– Get the phone number for and call the organization for which you want to work
– Ask about the qualifications and if meet them get an application
– Fill out and send in the application
– Follow up with a phone call to the company
– Etc.
• Write down a deadline for each and every step.
• Then commit to each step, one by one. As Mao Tse-tung said, "The journey of 1000 miles begins with a single step." Put one foot in front of the other and take one step at a time.
If you’re unwilling to follow through with these steps, decrease your stress by admitting to yourself that you have no intention of looking for this and possibly other jobs. Being honest with yourself about it means you’re being conscious of your choices. “I choose to not pursue this job because I assume I’m not qualified.” Staying conscious increases the likelihood that one day you’ll make a different choice. Perhaps you’ll even pursue a job you fear you’re not qualified for by throwing caution to the wind and researching whether or not you are.
Get out of the nothing-can-be-done mode and instead focus on a starting point. Each time you hear yourself say yes-but stop yourself and instead say yes-and to see what the implied action steps are that you can begin right now! Then start your journey one step at a time.
Jacquelyn Ferguson, M. S., of InterAction Associates, is a trainer and a Stress Coach. Her mission is to inspire people to live conscious lives of personal responsibility in relations with themselves, with others. E-mail her at www.jackieferguson.com or call 239-693-8111 for information about her workshops on this and other topics or to invite her to speak to your organization.
Tuesday, January 01, 2008
Try these ways to improve your health this year
Stress for Success
January 1, 2008
I’m not big on New Year’s resolutions that are never accomplished because unmet goals create stress. So don’t think about the following as resolutions but simply areas that you could improve upon to enhance your longevity and quality of life.
These ideas are also hugely important to stress reduction because they promote "self -efficacy,” meaning that your actions bring about your desired outcomes, translating into greater personal control. A perception of having control automatically reduces your stress. Self-efficacy leads to improved problem-solving, as well, because you feel empowered to look for additional options in dealing with life's ups and downs.
Here are six ideas, reported in Psychology Today, that are backed by accumulating research on how to extend your lifespan.
According to the Journal of Gerontology to add years to your life stay physically active (duh!), whether by walking, biking or gardening. The great news is it works even if you’ve been historically sedentary. Additionally, “… six months of regular aerobic exercise can also reverse the loss of brain tissue that occurs with aging.” Regular physical activity also improves your mood.
Another finding is that lifelong use of two languages promotes longevity by delaying the onset of dementia by four years. Bilingualism "enhances brain vasculature and neural plasticity and increases your attention and cognitive control." The Internet makes learning languages easier. Through our local library you can access a wonderful language learning site called Rosetta Stone. Hurry, though, because I've heard it won’t remain free much longer.
Here’s some great news for wine lovers. According to Current Biology the phytonutrient resveratrol in red grapes and red wine counter aging the same way calorie restriction does. "Both activate a family of enzymes that slow the body’s metabolic machinery and offset the damage of a high calorie diet." Sounds good to me!
The Journal of Epidemiology and Community Health has two suggestions for longevity. "Living in the mountains promotes longevity even if you have high blood lipids and high blood pressure. Adaptation to altitude helps the body cope with lower levels of oxygen, and walking uphill regularly aids the heart."
They also report that close family ties are nice, but having a network of good friends boosts lifespan in old age. Being connected positively influences many physical systems, offsetting stress.
Finally, Psychosomatic Medicine reports that a good marriage counteracts the wear and tear of life on multiple body systems.
So here you have a variety of ideas to increase your lifespan throughout this New Year; drink more red wine, improve your marriage, put more energy into making and keeping great friends, move to the mountains, and as always, exercise more.
If you know in your heart of hearts that you need to improve in any of these areas, over the next year focus on a realistic and attainable goal to do just that. Make it a priority and go for it and see if on New Year's Eve 2009 you're not happy that you did.
Have a wonderful New Year.
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
January 1, 2008
I’m not big on New Year’s resolutions that are never accomplished because unmet goals create stress. So don’t think about the following as resolutions but simply areas that you could improve upon to enhance your longevity and quality of life.
These ideas are also hugely important to stress reduction because they promote "self -efficacy,” meaning that your actions bring about your desired outcomes, translating into greater personal control. A perception of having control automatically reduces your stress. Self-efficacy leads to improved problem-solving, as well, because you feel empowered to look for additional options in dealing with life's ups and downs.
Here are six ideas, reported in Psychology Today, that are backed by accumulating research on how to extend your lifespan.
According to the Journal of Gerontology to add years to your life stay physically active (duh!), whether by walking, biking or gardening. The great news is it works even if you’ve been historically sedentary. Additionally, “… six months of regular aerobic exercise can also reverse the loss of brain tissue that occurs with aging.” Regular physical activity also improves your mood.
Another finding is that lifelong use of two languages promotes longevity by delaying the onset of dementia by four years. Bilingualism "enhances brain vasculature and neural plasticity and increases your attention and cognitive control." The Internet makes learning languages easier. Through our local library you can access a wonderful language learning site called Rosetta Stone. Hurry, though, because I've heard it won’t remain free much longer.
Here’s some great news for wine lovers. According to Current Biology the phytonutrient resveratrol in red grapes and red wine counter aging the same way calorie restriction does. "Both activate a family of enzymes that slow the body’s metabolic machinery and offset the damage of a high calorie diet." Sounds good to me!
The Journal of Epidemiology and Community Health has two suggestions for longevity. "Living in the mountains promotes longevity even if you have high blood lipids and high blood pressure. Adaptation to altitude helps the body cope with lower levels of oxygen, and walking uphill regularly aids the heart."
They also report that close family ties are nice, but having a network of good friends boosts lifespan in old age. Being connected positively influences many physical systems, offsetting stress.
Finally, Psychosomatic Medicine reports that a good marriage counteracts the wear and tear of life on multiple body systems.
So here you have a variety of ideas to increase your lifespan throughout this New Year; drink more red wine, improve your marriage, put more energy into making and keeping great friends, move to the mountains, and as always, exercise more.
If you know in your heart of hearts that you need to improve in any of these areas, over the next year focus on a realistic and attainable goal to do just that. Make it a priority and go for it and see if on New Year's Eve 2009 you're not happy that you did.
Have a wonderful New Year.
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, December 25, 2007
Enjoy Christmas, overcome stress
Stress for Success
December 25, 2007
The shopping is done, the gifts are wrapped, dinner’s ready (all of the gifts will be opened and the food consumed in a tiny fraction of the time it took prepare it), the family and the guests are gathering. It’s show time! It’s time to enjoy your loved ones and the reasons you celebrate today.
To enjoy today more with less stress focus on what Christmas means to you.
Christian beliefs celebrate the values of love, joy, hope and charity, etc. So when your sister Jean drives you nuts with her argumentative ways focus on your meaning of Christmas, which I assume includes love. Practice an underappreciated Christian value; acceptance of others as they are. (“Judge not lest ye be judged.”) Your aggravation with her won’t change her ways, it just aggravates you. Accept her and love her as she is (take a deep breath).
If you have a secular belief system Christmas is probably about gathering with loved ones. So when someone imbibes too much challenge yourself to look beyond it and to appreciate something about him; albeit perhaps when he’s sober.
For some, today is very painful because of the loss of a loved one. I wish there were words of wisdom to make this day less stressful. Certainly staying busy tends to help. But ultimately, grieving seems to require going through the difficult emotions vs. ignoring them or avoiding them. Journaling can help but probably just a little.
To find greater pleasure in today devise and repeat a mantra throughout the day, especially when something or someone is getting on your nerves. Identify two to three ways you need to “be” to side-step possible hassles. Would you need to be more patient? Less judgmental? A better listener? More assertive? Less Assertive? Calmer? Less defensive? Precede the two to three ways you need to be with, "I am …"
My favorite affirmation that I’ve used dozens of times over years is, "I'm calm and relaxed, accepting and gracious." It worked so well in the original situation for which I devised it that I've used it to center myself ever since. When I have it on my mind before I'm in a situation that’s likely to trigger me, I virtually always remain calm and relaxed, accepting and gracious. However, once I let my emotions get triggered, it's difficult to respond graciously.
Granted, it's a bit late to expect a new affirmation to work 100% for you, but by creating one right now and repeating it throughout the especially challenging moments today, you’ll center yourself so you can more likely “rise above” (as my mother always said) the events that trigger your stress reaction. Whenever you feel your blood pressure rising repeat your affirmation over and over (and take a deep breath).
Use your affirmation to bring yourself back to center to increase your ability to “be” as you want to be today.
Merry Christmas and strive to remain centered.
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
Stress for Success
December 25, 2007
The shopping is done, the gifts are wrapped, dinner’s ready (all of the gifts will be opened and the food consumed in a tiny fraction of the time it took prepare it), the family and the guests are gathering. It’s show time! It’s time to enjoy your loved ones and the reasons you celebrate today.
To enjoy today more with less stress focus on what Christmas means to you.
Christian beliefs celebrate the values of love, joy, hope and charity, etc. So when your sister Jean drives you nuts with her argumentative ways focus on your meaning of Christmas, which I assume includes love. Practice an underappreciated Christian value; acceptance of others as they are. (“Judge not lest ye be judged.”) Your aggravation with her won’t change her ways, it just aggravates you. Accept her and love her as she is (take a deep breath).
If you have a secular belief system Christmas is probably about gathering with loved ones. So when someone imbibes too much challenge yourself to look beyond it and to appreciate something about him; albeit perhaps when he’s sober.
For some, today is very painful because of the loss of a loved one. I wish there were words of wisdom to make this day less stressful. Certainly staying busy tends to help. But ultimately, grieving seems to require going through the difficult emotions vs. ignoring them or avoiding them. Journaling can help but probably just a little.
To find greater pleasure in today devise and repeat a mantra throughout the day, especially when something or someone is getting on your nerves. Identify two to three ways you need to “be” to side-step possible hassles. Would you need to be more patient? Less judgmental? A better listener? More assertive? Less Assertive? Calmer? Less defensive? Precede the two to three ways you need to be with, "I am …"
My favorite affirmation that I’ve used dozens of times over years is, "I'm calm and relaxed, accepting and gracious." It worked so well in the original situation for which I devised it that I've used it to center myself ever since. When I have it on my mind before I'm in a situation that’s likely to trigger me, I virtually always remain calm and relaxed, accepting and gracious. However, once I let my emotions get triggered, it's difficult to respond graciously.
Granted, it's a bit late to expect a new affirmation to work 100% for you, but by creating one right now and repeating it throughout the especially challenging moments today, you’ll center yourself so you can more likely “rise above” (as my mother always said) the events that trigger your stress reaction. Whenever you feel your blood pressure rising repeat your affirmation over and over (and take a deep breath).
Use your affirmation to bring yourself back to center to increase your ability to “be” as you want to be today.
Merry Christmas and strive to remain centered.
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
Tuesday, December 18, 2007
Shop for gift of reason
Stress for Success
December 18, 2007
Think about what you’re buying vs. what you need
There are only seven more shopping days until Christmas! You'd better hurry!
Or so Madison Avenue would have you believe. But before you buy another gift for your kids, consider this research.
Lan Nguyen Chaplin of the University of Illinois and Deborah Roedder John of the University of Minnesota found that materialistic values, like preferring "nice sports equipment" to "being good at sports", increases between the ages of eight and nine, and 12 and 13. And it’s not surprising that children with low self-esteem value possessions much more than kids with higher self-esteem.
So if you want to give your kids the best Christmas gift ever, spend more time with them and teach them something new, which enhances their competence thus their self-esteem.
Deprivation can also lead to excessive materialism like for those who felt inadequate growing up in a poor household. On the opposite end of the economic scale, if money, status and image were very important to your parents, you may be more materialistic than your friends.
We’re also brainwashed by the media to buy, buy, buy. Advertisers imply greater happiness if you buy their product; has that ever worked for you? Doubtful.
Judith Levine, author of “Not buying it: my year without shopping”, bought only the necessities for an entire year. She not only saved $8,000 she also spent more time with friends and did more meaningful work. She said she felt liberated and also lonely and bored because she couldn’t do things that cost money but still had to replace her shopper’s “high”.
To cut back on buying things Levine recommends:
▪ Research the history and craftsmanship behind products to help you develop your own tastes versus advertisers’.
▪ When you obsess about shopping distract yourself with non-shopping activities, like exercising, reading or volunteering.
▪ See yourself less as a consumer and more as one who pursues what brings you passion and joy. When you spend, do it on what truly makes you happy in the long run versus the short run.
Also, think before you pull out your credit card:
▪ Differentiate between what you “want” and “need”. You need to eat to survive; you want an expensive meal at that trendy new restaurant.
▪ Before you buy something, weight the possible disadvantages versus the benefits of owning it.
▪ Ask yourself why you want something. If it’s to lift your spirits remember if it works at all it works only temporarily. If it's to improve your status remind yourself that extrinsic rewards (e.g., the sporting equipment) don’t work. Intrinsic rewards (e.g., developing your athletic skills) create true self-esteem.
With this year’s less stable economy it’s a good time to reevaluate your spending habits. Don't buy just for the sake of buying. Instead of racing around madly searching for the perfect gift that’s too soon forgotten and too little appreciated, why not spend time with that person doing something interesting as their Christmas gift instead? It won’t be as good for the economy but it’ll be much better for yours.
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
December 18, 2007
Think about what you’re buying vs. what you need
There are only seven more shopping days until Christmas! You'd better hurry!
Or so Madison Avenue would have you believe. But before you buy another gift for your kids, consider this research.
Lan Nguyen Chaplin of the University of Illinois and Deborah Roedder John of the University of Minnesota found that materialistic values, like preferring "nice sports equipment" to "being good at sports", increases between the ages of eight and nine, and 12 and 13. And it’s not surprising that children with low self-esteem value possessions much more than kids with higher self-esteem.
So if you want to give your kids the best Christmas gift ever, spend more time with them and teach them something new, which enhances their competence thus their self-esteem.
Deprivation can also lead to excessive materialism like for those who felt inadequate growing up in a poor household. On the opposite end of the economic scale, if money, status and image were very important to your parents, you may be more materialistic than your friends.
We’re also brainwashed by the media to buy, buy, buy. Advertisers imply greater happiness if you buy their product; has that ever worked for you? Doubtful.
Judith Levine, author of “Not buying it: my year without shopping”, bought only the necessities for an entire year. She not only saved $8,000 she also spent more time with friends and did more meaningful work. She said she felt liberated and also lonely and bored because she couldn’t do things that cost money but still had to replace her shopper’s “high”.
To cut back on buying things Levine recommends:
▪ Research the history and craftsmanship behind products to help you develop your own tastes versus advertisers’.
▪ When you obsess about shopping distract yourself with non-shopping activities, like exercising, reading or volunteering.
▪ See yourself less as a consumer and more as one who pursues what brings you passion and joy. When you spend, do it on what truly makes you happy in the long run versus the short run.
Also, think before you pull out your credit card:
▪ Differentiate between what you “want” and “need”. You need to eat to survive; you want an expensive meal at that trendy new restaurant.
▪ Before you buy something, weight the possible disadvantages versus the benefits of owning it.
▪ Ask yourself why you want something. If it’s to lift your spirits remember if it works at all it works only temporarily. If it's to improve your status remind yourself that extrinsic rewards (e.g., the sporting equipment) don’t work. Intrinsic rewards (e.g., developing your athletic skills) create true self-esteem.
With this year’s less stable economy it’s a good time to reevaluate your spending habits. Don't buy just for the sake of buying. Instead of racing around madly searching for the perfect gift that’s too soon forgotten and too little appreciated, why not spend time with that person doing something interesting as their Christmas gift instead? It won’t be as good for the economy but it’ll be much better for yours.
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, December 11, 2007
Always let your body win
Stress for Success
December 11, 2007
It’s comforting to know that your assessment of your own health more accurately predicts your future health and longevity than a review of your complete medical records (see last week’s article). This supports my commitment of always letting my body win.
Your body never lies to you. When you develop a symptom like insomnia, headaches or constipation, your body’s telling you to minimize the cause, therefore the physical symptom.
Those who consider themselves healthy are better listeners, and, according to recent research, experience a positive influence on their endocrine and immune systems, making them healthier. Those who consider themselves less healthy would be wise to listen more.
Tel Aviv University health psychologist, Yael Benyamani, believes if you think you’re in good health you take better care of yourself. Since healthy habits lead to healthy outcomes, exercising, for example, becomes not only good for your health it also supports your perception of good health, which leads to even more healthy habits; a great cycle.
Benyamani also believes that if you think your health isn’t so great you’ll give in to unhealthy habits like smoking, eating poorly and not exercising. Your belief may not only predict but also cause less healthy outcomes. His advice to those who think they’re less healthy includes:
§ Pay close attention to changes in your physical functioning. When your sleep pattern, appetite, energy level, or what Benyamani calls “vague bodily sensations, not things you’d necessarily tie to specific illnesses” deteriorate
they’re red flags to pay attention to.
For any physical symptom that goes on for more than a few days, figure out its cause. Usually there’s a stressor that has been bothering you since or shortly before the symptom onset. Make a commitment to yourself that for all physical symptoms you’ll let your body win by taking appropriate action. Solve your stressor to reduce the stress therefore your physical symptom. For example, if your physical symptom is exhaustion, get more sleep, take more naps, meditate more versus reach for another cup of coffee to keep going!
§ Pay much more attention to your risky behaviors like smoking, overeating, etc., and acknowledge the potential and actual impact they’re having on your physical and emotional self.
If you choose to do nothing different at least remain consciously aware that it’s your choice; maybe someday you’ll make healthier ones.
It’s common to take years to talk yourself out of a bad habit and into a better one. When you’re in this “contemplation” stage of change, use the time wisely and seek information regarding the potential damage the bad habit causes and the benefits of its corresponding good habit.
§ Depression hinders awareness of the negative impact of bad habits and inhibits taking positive action. Consider counseling, which can pave the way for healthier choices.
Get on your own great cycle: pay much closer attention to the invaluable physical information you gather from inside yourself daily. It’s your roadmap to healthier choices, better health and ultimately a growing perception that you are indeed healthy.
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.
InterAction Associates
239-693-8111
Training & Coaching with a Purpose!
Skill Development Through Training Programs & Coaching
Bridging the Generation Gap
Building Diverse Teams
Workplace/Sexual Harassment
Stress Management
Team Building
Polished Public Speaking
Customer Service
Creative Problem-solving & Decision-making
Much more
All services are tailored to
meet your needs
Stress for Success
December 11, 2007
It’s comforting to know that your assessment of your own health more accurately predicts your future health and longevity than a review of your complete medical records (see last week’s article). This supports my commitment of always letting my body win.
Your body never lies to you. When you develop a symptom like insomnia, headaches or constipation, your body’s telling you to minimize the cause, therefore the physical symptom.
Those who consider themselves healthy are better listeners, and, according to recent research, experience a positive influence on their endocrine and immune systems, making them healthier. Those who consider themselves less healthy would be wise to listen more.
Tel Aviv University health psychologist, Yael Benyamani, believes if you think you’re in good health you take better care of yourself. Since healthy habits lead to healthy outcomes, exercising, for example, becomes not only good for your health it also supports your perception of good health, which leads to even more healthy habits; a great cycle.
Benyamani also believes that if you think your health isn’t so great you’ll give in to unhealthy habits like smoking, eating poorly and not exercising. Your belief may not only predict but also cause less healthy outcomes. His advice to those who think they’re less healthy includes:
§ Pay close attention to changes in your physical functioning. When your sleep pattern, appetite, energy level, or what Benyamani calls “vague bodily sensations, not things you’d necessarily tie to specific illnesses” deteriorate
they’re red flags to pay attention to.
For any physical symptom that goes on for more than a few days, figure out its cause. Usually there’s a stressor that has been bothering you since or shortly before the symptom onset. Make a commitment to yourself that for all physical symptoms you’ll let your body win by taking appropriate action. Solve your stressor to reduce the stress therefore your physical symptom. For example, if your physical symptom is exhaustion, get more sleep, take more naps, meditate more versus reach for another cup of coffee to keep going!
§ Pay much more attention to your risky behaviors like smoking, overeating, etc., and acknowledge the potential and actual impact they’re having on your physical and emotional self.
If you choose to do nothing different at least remain consciously aware that it’s your choice; maybe someday you’ll make healthier ones.
It’s common to take years to talk yourself out of a bad habit and into a better one. When you’re in this “contemplation” stage of change, use the time wisely and seek information regarding the potential damage the bad habit causes and the benefits of its corresponding good habit.
§ Depression hinders awareness of the negative impact of bad habits and inhibits taking positive action. Consider counseling, which can pave the way for healthier choices.
Get on your own great cycle: pay much closer attention to the invaluable physical information you gather from inside yourself daily. It’s your roadmap to healthier choices, better health and ultimately a growing perception that you are indeed healthy.
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.
InterAction Associates
239-693-8111
Training & Coaching with a Purpose!
Skill Development Through Training Programs & Coaching
Bridging the Generation Gap
Building Diverse Teams
Workplace/Sexual Harassment
Stress Management
Team Building
Polished Public Speaking
Customer Service
Creative Problem-solving & Decision-making
Much more
All services are tailored to
meet your needs
Monday, November 19, 2007
Keep looking for relief from physical symptoms
Stress for Success
November 19, 2007
When you experience a new physical problem don’t assume that you have to live with it forever. Look for its cause and mitigate it. For instance, recently I've experienced muscle tension in my hips and know it's from sitting at the computer too much. So I bought a new laptop to vary where and how I sit when working.
Also consider treatments you’ve never tried before like foot reflexology (a valid treatment for my mild muscle tension), Reiki (the most relaxed I’ve ever felt), chiropractic medicine (my chiropractor only works on the area behind my right ear, which I find very helpful), among others.
Out of curiosity recently I turned to acupuncture for a new discomfort in my right hip along with the general muscle tension mentioned above. I selected a local acupuncturist to try this 5000 year-old Chinese approach to healing and have been impressed with the three treatments I've received.
Before my first treatment she told me about acupuncture then I described my symptoms. She encouraged me to tell her about anything else bothering me because she could possibly treat multiple symptoms at the same time, depending upon what they were and their severity. So I told her about fatigued vocal chords and a recent diagnosis of falling arches (good grief!). She treated all of these conditions at the same time.
I'm happy to report that after just one treatment my newer sharp hip soreness absolutely disappeared, my falling arch hasn’t improved, but the tension in my hips is much better. Now after my morning yoga it's like I never had that muscle tension. It's like I'm 25 again (okay, 45)!
Granted, my symptoms were minor. If I'd had more serious ones three visits wouldn’t have been enough. Nor are three visits necessarily enough for my symptoms, time will tell. But given my brief and mostly successful exposure to acupuncture my mind is even more open to it than before.
Some people hesitate trying it for fear of the needles. However, the only time I felt a needle pierce was with the one that she placed in my right heel, which was over in a flash and I wouldn't even categorize it as pain. Otherwise I didn’t even feel the insertion of the other needles.
After she placed the needles she left me to relax for 30 minutes, checking back occasionally, after which she removed the needles and I was on my way. There was nothing uncomfortable or scary about the experience; in fact it was downright interesting and beneficial.
I’m not suggesting that you should try any and all alternative medical treatments. But if your physician hasn't been successful in treating you then do some research into what else is available. If you don't like taking prescription drugs, which Western medicine so quickly prescribes, you'd be an even better candidate for acupuncture.
Ultimately I encourage you to look for something to minimize negative symptoms to feel better, which allows you to remain active, which is good for your physical, mental and emotional self, not to mention your stress level.
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
November 19, 2007
When you experience a new physical problem don’t assume that you have to live with it forever. Look for its cause and mitigate it. For instance, recently I've experienced muscle tension in my hips and know it's from sitting at the computer too much. So I bought a new laptop to vary where and how I sit when working.
Also consider treatments you’ve never tried before like foot reflexology (a valid treatment for my mild muscle tension), Reiki (the most relaxed I’ve ever felt), chiropractic medicine (my chiropractor only works on the area behind my right ear, which I find very helpful), among others.
Out of curiosity recently I turned to acupuncture for a new discomfort in my right hip along with the general muscle tension mentioned above. I selected a local acupuncturist to try this 5000 year-old Chinese approach to healing and have been impressed with the three treatments I've received.
Before my first treatment she told me about acupuncture then I described my symptoms. She encouraged me to tell her about anything else bothering me because she could possibly treat multiple symptoms at the same time, depending upon what they were and their severity. So I told her about fatigued vocal chords and a recent diagnosis of falling arches (good grief!). She treated all of these conditions at the same time.
I'm happy to report that after just one treatment my newer sharp hip soreness absolutely disappeared, my falling arch hasn’t improved, but the tension in my hips is much better. Now after my morning yoga it's like I never had that muscle tension. It's like I'm 25 again (okay, 45)!
Granted, my symptoms were minor. If I'd had more serious ones three visits wouldn’t have been enough. Nor are three visits necessarily enough for my symptoms, time will tell. But given my brief and mostly successful exposure to acupuncture my mind is even more open to it than before.
Some people hesitate trying it for fear of the needles. However, the only time I felt a needle pierce was with the one that she placed in my right heel, which was over in a flash and I wouldn't even categorize it as pain. Otherwise I didn’t even feel the insertion of the other needles.
After she placed the needles she left me to relax for 30 minutes, checking back occasionally, after which she removed the needles and I was on my way. There was nothing uncomfortable or scary about the experience; in fact it was downright interesting and beneficial.
I’m not suggesting that you should try any and all alternative medical treatments. But if your physician hasn't been successful in treating you then do some research into what else is available. If you don't like taking prescription drugs, which Western medicine so quickly prescribes, you'd be an even better candidate for acupuncture.
Ultimately I encourage you to look for something to minimize negative symptoms to feel better, which allows you to remain active, which is good for your physical, mental and emotional self, not to mention your stress level.
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, November 13, 2007
Try acupuncture to relieve tension and to quit smoking
Stress for Success
November 13, 2007
Americans are increasingly turning to “alternative” medicine to treat what ails them; often they’re trying Acupuncture.
As I described last week, Acupuncture is based on the belief that when Chi (life energy) is blocked as it travels throughout your body’s energy pathways (meridians) it throws Yin and Yang out of balance causing illness or discomfort. Acupuncture restores the balance by inserting very fine needles into Acupuncture points to facilitate the even circulation of Chi.
Without realizing it, my first encounter with this ancient Chinese approach to healing was back in the 1980s when, out of curiosity, I tried foot reflexology. This is a form of acupressure, which uses fingers or an instrument vs. needles to stimulate ankles and the soles of the feet. It’s based on the belief that different parts of the feet are connected to specific parts of the body. By stimulating the appropriate part of your foot you can reduce the discomfort for the physical problem you’re trying to remedy. For instance, to get relief from sciatic nerve discomfort you would apply pressure to the inner part of your heel.
Our ancestors got plenty of natural acupressure opportunities. They walked on actual earth (vs. concrete) with either no shoes or less “constructed” ones, frequently stepping on pebbles and other hard or sharp objects. This sent an electrical impulse to the corresponding part of the body from the part of the foot that was stimulated. With enough repetitions these small “shocks” cleared out obstructing crystals that cause physical problems. The next time you walk on the beach and step on a shell notice this jolt of energy and in which part of your body (other than your foot) you feel it.
Not only did reflexology feel good to me, it had impressive results for my minor muscle tension.
I have a caution, however. After receiving treatment from a professional I bought a reflexology book and tried it on my husband, who was very skeptical of the practice. The book said to use a pencil eraser and apply as much pressure as possible to the soles of the feet. I did. For the next couple of days, he couldn’t open his jaw! He became a believer that I had over-stimulated something that was apparently connected to his jaw.
My husband had our next experience with another form of Acupuncture, Auriculotherapy (ear acupuncture) to help him quit smoking. Three electrical jolts were sent into each ear lobe to decrease his cravings. (This can also be used to treat other addictions.) It was only intended to help him through the first three days of withdrawal, but those were the worst. So, for it to work, you must want to quit. It was the only treatment that ever helped him kick this unhealthy habit of thirty years.
My most recent experience with Acupuncture was just recently. After writing an article about successful Acupuncture treatments for headaches that lasted for months, I decided I’d finally try it and that’s what I’ll address next week.
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
November 13, 2007
Americans are increasingly turning to “alternative” medicine to treat what ails them; often they’re trying Acupuncture.
As I described last week, Acupuncture is based on the belief that when Chi (life energy) is blocked as it travels throughout your body’s energy pathways (meridians) it throws Yin and Yang out of balance causing illness or discomfort. Acupuncture restores the balance by inserting very fine needles into Acupuncture points to facilitate the even circulation of Chi.
Without realizing it, my first encounter with this ancient Chinese approach to healing was back in the 1980s when, out of curiosity, I tried foot reflexology. This is a form of acupressure, which uses fingers or an instrument vs. needles to stimulate ankles and the soles of the feet. It’s based on the belief that different parts of the feet are connected to specific parts of the body. By stimulating the appropriate part of your foot you can reduce the discomfort for the physical problem you’re trying to remedy. For instance, to get relief from sciatic nerve discomfort you would apply pressure to the inner part of your heel.
Our ancestors got plenty of natural acupressure opportunities. They walked on actual earth (vs. concrete) with either no shoes or less “constructed” ones, frequently stepping on pebbles and other hard or sharp objects. This sent an electrical impulse to the corresponding part of the body from the part of the foot that was stimulated. With enough repetitions these small “shocks” cleared out obstructing crystals that cause physical problems. The next time you walk on the beach and step on a shell notice this jolt of energy and in which part of your body (other than your foot) you feel it.
Not only did reflexology feel good to me, it had impressive results for my minor muscle tension.
I have a caution, however. After receiving treatment from a professional I bought a reflexology book and tried it on my husband, who was very skeptical of the practice. The book said to use a pencil eraser and apply as much pressure as possible to the soles of the feet. I did. For the next couple of days, he couldn’t open his jaw! He became a believer that I had over-stimulated something that was apparently connected to his jaw.
My husband had our next experience with another form of Acupuncture, Auriculotherapy (ear acupuncture) to help him quit smoking. Three electrical jolts were sent into each ear lobe to decrease his cravings. (This can also be used to treat other addictions.) It was only intended to help him through the first three days of withdrawal, but those were the worst. So, for it to work, you must want to quit. It was the only treatment that ever helped him kick this unhealthy habit of thirty years.
My most recent experience with Acupuncture was just recently. After writing an article about successful Acupuncture treatments for headaches that lasted for months, I decided I’d finally try it and that’s what I’ll address next week.
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, November 06, 2007
Try acupuncture for what ails you
Stress for Success
November 6, 2007
Recently I wrote about research findings of acupuncture treatments for chronic headaches lasting for months. I’d long been curious about Acupuncture so I decided to try it for myself.
In today’s column I’ll explain this ancient treatment. In following ones I’ll describe my own experiences with it.
To me, any “successful” treatment that has stood the test of time is worth considering. Acupuncture certainly meets this criterion. Chinese have practiced it for about 5,000 years for pain relief, the prevention and treatment of disease, and anesthetizing surgical patients.
It’s based on the belief that every living creature has the universal life energy called Chi or Qi, which includes the spiritual, emotional, mental and physical. This energy travels throughout your body along pathways called meridians.
Chi is comprised of two parts: Yin and Yang, which are opposite forces, and when balanced, work together. Yin is represented by female attributes: passive, dark, cold and moist. Yang is signified by male attributes: active, light, warm and dry. Nothing is completely one or the other.
When Chi’s flow is blocked or unstable, Yin and Yang are thrown out of balance, which causes illness. Acupuncture, which literally means “needle piercing”, restores the balance by inserting very fine (and disposable) needles into Acupuncture points (where the meridians come to the skin surface) to facilitate an even circulation of Chi.
Acupuncture commonly treats:
Û° Addictions including food, alcohol, drugs, cigarettes
Û° Arthritic conditions
Û° Headaches, including migraines
Û° Allergies
Û° Tendonitis
Û° Lower back pain, etc.
Besides needle insertion other treatments include:
Û° Cupping: stimulation of acupuncture points through suction; the partial vacuum produces blood congestion at the site of the physical problem; used mostly for low backaches, sprains, soft tissue injuries and relieving fluids from the lungs caused by chronic bronchitis
Û° Auriculotherapy (ear acupuncture): ears have a rich nerve and blood supply and believed to be connected to points throughout the body facilitating treatment of many disorders
Û° Moxibustion: applying heat to acupuncture points used for bronchial asthma, bronchitis, some types of paralysis and arthritic disorders
Û° Acupressure: the use of fingers or an instrument vs. needles; e.g., foot-reflexology where the soles of the feet and ankles are stimulated
There are many attempts to explain why acupuncture seems to work, including that it:
Û° enhances the immune system by raising triglycerides, certain hormones, white blood counts, etc.
Û° stimulates secretion of endorphins, serotonin and noradrenalin
Û° releases vasodilators such as histamine constricting or dilating blood vessels
Û° regulates the part of the nervous system that perceives pain
While not all are convinced, western medicine increasingly accepts Acupuncture. The World Health Organization recognizes more than 30 diseases or conditions, ranging from allergies to tennis elbow that can be helped by it. In 1997 the National Institute of Health stated that for headaches, low back pain, menstrual cramps and carpal tunnel syndrome, “Acupuncture was useful as part of a comprehensive pain management program.”
With Acupuncture’s emphasis on prevention and its 5,000 year track-record I think it has earned our consideration as a treatment option.
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
November 6, 2007
Recently I wrote about research findings of acupuncture treatments for chronic headaches lasting for months. I’d long been curious about Acupuncture so I decided to try it for myself.
In today’s column I’ll explain this ancient treatment. In following ones I’ll describe my own experiences with it.
To me, any “successful” treatment that has stood the test of time is worth considering. Acupuncture certainly meets this criterion. Chinese have practiced it for about 5,000 years for pain relief, the prevention and treatment of disease, and anesthetizing surgical patients.
It’s based on the belief that every living creature has the universal life energy called Chi or Qi, which includes the spiritual, emotional, mental and physical. This energy travels throughout your body along pathways called meridians.
Chi is comprised of two parts: Yin and Yang, which are opposite forces, and when balanced, work together. Yin is represented by female attributes: passive, dark, cold and moist. Yang is signified by male attributes: active, light, warm and dry. Nothing is completely one or the other.
When Chi’s flow is blocked or unstable, Yin and Yang are thrown out of balance, which causes illness. Acupuncture, which literally means “needle piercing”, restores the balance by inserting very fine (and disposable) needles into Acupuncture points (where the meridians come to the skin surface) to facilitate an even circulation of Chi.
Acupuncture commonly treats:
Û° Addictions including food, alcohol, drugs, cigarettes
Û° Arthritic conditions
Û° Headaches, including migraines
Û° Allergies
Û° Tendonitis
Û° Lower back pain, etc.
Besides needle insertion other treatments include:
Û° Cupping: stimulation of acupuncture points through suction; the partial vacuum produces blood congestion at the site of the physical problem; used mostly for low backaches, sprains, soft tissue injuries and relieving fluids from the lungs caused by chronic bronchitis
Û° Auriculotherapy (ear acupuncture): ears have a rich nerve and blood supply and believed to be connected to points throughout the body facilitating treatment of many disorders
Û° Moxibustion: applying heat to acupuncture points used for bronchial asthma, bronchitis, some types of paralysis and arthritic disorders
Û° Acupressure: the use of fingers or an instrument vs. needles; e.g., foot-reflexology where the soles of the feet and ankles are stimulated
There are many attempts to explain why acupuncture seems to work, including that it:
Û° enhances the immune system by raising triglycerides, certain hormones, white blood counts, etc.
Û° stimulates secretion of endorphins, serotonin and noradrenalin
Û° releases vasodilators such as histamine constricting or dilating blood vessels
Û° regulates the part of the nervous system that perceives pain
While not all are convinced, western medicine increasingly accepts Acupuncture. The World Health Organization recognizes more than 30 diseases or conditions, ranging from allergies to tennis elbow that can be helped by it. In 1997 the National Institute of Health stated that for headaches, low back pain, menstrual cramps and carpal tunnel syndrome, “Acupuncture was useful as part of a comprehensive pain management program.”
With Acupuncture’s emphasis on prevention and its 5,000 year track-record I think it has earned our consideration as a treatment option.
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, October 30, 2007
Follow the advice in these quotes to manage conflicts better
Stress for Success
October 30, 2007
Often times in my presentations I use pithy quotes to make important points regarding my subject matter. Last week I wrote about two of my favorite ones that communicate great advice for managing conflicts:
Û° “I train people how to treat me.” -- Source Unknown
Û° "If you always do what you've always done, you'll always get what you've always gotten." -- Dr. Susan Jeffers
These shed light on how we’re responsible to some degree for the outcome in all of our conflicts. Can you see that your reaction in a dispute trains the other person to expect you to behave similarly in the future? For example, if someone comes to you frequently to dump out her heart, isn’t your listening teaching her to come and talk to you again?
If you want to teach her to come to you less often respond differently; if you always listen she’ll always expect you to.
The Bible verse, "Judge not lest ye be judged" also applies to most conflicts since it’s so typical to negatively judge someone with whom you’re having a conflict. Negative judgments are mostly adjectives that describe the person, such as, dependent, arrogant, lazy, good for nothing, etc.
In the above example, when your colleague comes to confide in you for the umpteenth time, you hear yourself think, “Oh not her again! If I hear one more complaint I’m going to scream!” Even though there’s no literal judgment included in this self-talk, it implies one.
No one likes to be judged. Even if you never speak your judgments out loud they leak through your nonverbal communication. When your supplicant approaches you to talk to you again she’ll probably sense something negative coming from you (although some people will be oblivious). If she perceives herself being judged she’ll likely get defensive and resistant.
Rather than the judgmental rolling of your eyes, it would be better for both of you if you’d assertively set limits regarding how frequently, for how long, or if at all, you’re willing to listen to her.
One more quote that’s helpful in dealing with conflicts is, "If you're not part of the solution, you're part of the problem." -- Eldridge Cleaver. If you’re unhappy with the outcome of a situation and you're unwilling to change anything that you’re doing then you’re part of the problem. If she continues to waste your time with her problems and you keep listening, you’re complicit in this undesirable outcome. Put the ball into her court by changing what you’re doing. Train her to treat you differently. She’ll almost have to respond differently in answer to your change. Keep changing until you either run out of options or you get better results.
Take responsibility for what you contribute to every outcome you experience. Instead of judging how the other person is wrong, focus on your own behavior and ask how it influences the outcome. Then, if you’re not satisfied with how the situation is turning out, do something different!
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
October 30, 2007
Often times in my presentations I use pithy quotes to make important points regarding my subject matter. Last week I wrote about two of my favorite ones that communicate great advice for managing conflicts:
Û° “I train people how to treat me.” -- Source Unknown
Û° "If you always do what you've always done, you'll always get what you've always gotten." -- Dr. Susan Jeffers
These shed light on how we’re responsible to some degree for the outcome in all of our conflicts. Can you see that your reaction in a dispute trains the other person to expect you to behave similarly in the future? For example, if someone comes to you frequently to dump out her heart, isn’t your listening teaching her to come and talk to you again?
If you want to teach her to come to you less often respond differently; if you always listen she’ll always expect you to.
The Bible verse, "Judge not lest ye be judged" also applies to most conflicts since it’s so typical to negatively judge someone with whom you’re having a conflict. Negative judgments are mostly adjectives that describe the person, such as, dependent, arrogant, lazy, good for nothing, etc.
In the above example, when your colleague comes to confide in you for the umpteenth time, you hear yourself think, “Oh not her again! If I hear one more complaint I’m going to scream!” Even though there’s no literal judgment included in this self-talk, it implies one.
No one likes to be judged. Even if you never speak your judgments out loud they leak through your nonverbal communication. When your supplicant approaches you to talk to you again she’ll probably sense something negative coming from you (although some people will be oblivious). If she perceives herself being judged she’ll likely get defensive and resistant.
Rather than the judgmental rolling of your eyes, it would be better for both of you if you’d assertively set limits regarding how frequently, for how long, or if at all, you’re willing to listen to her.
One more quote that’s helpful in dealing with conflicts is, "If you're not part of the solution, you're part of the problem." -- Eldridge Cleaver. If you’re unhappy with the outcome of a situation and you're unwilling to change anything that you’re doing then you’re part of the problem. If she continues to waste your time with her problems and you keep listening, you’re complicit in this undesirable outcome. Put the ball into her court by changing what you’re doing. Train her to treat you differently. She’ll almost have to respond differently in answer to your change. Keep changing until you either run out of options or you get better results.
Take responsibility for what you contribute to every outcome you experience. Instead of judging how the other person is wrong, focus on your own behavior and ask how it influences the outcome. Then, if you’re not satisfied with how the situation is turning out, do something different!
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, October 22, 2007
Changing dance steps may bring different outcome
Stress for Success
October 23, 2007
"I train people how to treat me." (Source unknown)
Think about this in reference to a conflict you're having. It’s so easy to blame the other person, which conveniently allows you to ignore your own complicity. What are you doing to influence the outcome in your conflict?
For example, wives often complain that their husbands aren’t doing enough housework. The tasks, however, somehow seem to get done, but by whom? By her, probably. If so, she’s training him not to do anything because she will.
Harriet Lerner, the author of “The Dance of Anger” likens interpersonal behaviors to a dance. You teach each other your dance steps that eventually become the pattern of your relationship. To change your relationship change your dance steps which, invariably forces the other person to change back to you. It doesn’t always bring the outcome you want so you may have to change your dance steps again and again.
If you want him to do more housework, stop doing it all yourself. Train him not to expect you to do everything. Put the ball into his court by negotiating a fairer deal or by announcing what you will and won’t do, then let him decide how to respond.
Ultimately, if he never shares the work no matter what you do, you have a decision to make. A TV marriage counselor asked a wife who was complaining about this very issue with her husband, “Is this a divorceable issue?” The wife answered, “No, of course not.” The therapist said, “Then let it go. Stop trying to change him.”
Not fair, you say? Perhaps, but you still have choices. If you continue doing everything you’ll have taught him you’ll change your dance step a few times but if he holds out long enough, you’ll cave.
All I know is that "If you always do what you've always done, you'll always get what you've always gotten," (from the book "Feel the Fear and Do It Anyway" by Dr. Susan Jeffers). This is the bottom line rule in dealing with conflicts: change what you’re doing if you want a different outcome.
Like with coworkers who constantly ask you to help them with software problems you’re training them to ask you when you comply. If you keep fixing they'll keep requesting. Ask yourself, “What are my options?” To get a different outcome do something different.
Since you’ve trained them to come to you it only seems fair that you give some warning before you stop helping them. You could say, "I know I've fixed your computer problems in the past, but I really don’t have the time to help, so I’ll help you one more time, then you’re on your own."
Why should anyone change when they’re happy with the way things are? Whoever isn’t happy is the one who needs to adjust. Since waiting for others to change proves to be a very long wait, figure out what outcome you want and which dance steps would most likely lead you there. Then start dancing your new step.
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
October 23, 2007
"I train people how to treat me." (Source unknown)
Think about this in reference to a conflict you're having. It’s so easy to blame the other person, which conveniently allows you to ignore your own complicity. What are you doing to influence the outcome in your conflict?
For example, wives often complain that their husbands aren’t doing enough housework. The tasks, however, somehow seem to get done, but by whom? By her, probably. If so, she’s training him not to do anything because she will.
Harriet Lerner, the author of “The Dance of Anger” likens interpersonal behaviors to a dance. You teach each other your dance steps that eventually become the pattern of your relationship. To change your relationship change your dance steps which, invariably forces the other person to change back to you. It doesn’t always bring the outcome you want so you may have to change your dance steps again and again.
If you want him to do more housework, stop doing it all yourself. Train him not to expect you to do everything. Put the ball into his court by negotiating a fairer deal or by announcing what you will and won’t do, then let him decide how to respond.
Ultimately, if he never shares the work no matter what you do, you have a decision to make. A TV marriage counselor asked a wife who was complaining about this very issue with her husband, “Is this a divorceable issue?” The wife answered, “No, of course not.” The therapist said, “Then let it go. Stop trying to change him.”
Not fair, you say? Perhaps, but you still have choices. If you continue doing everything you’ll have taught him you’ll change your dance step a few times but if he holds out long enough, you’ll cave.
All I know is that "If you always do what you've always done, you'll always get what you've always gotten," (from the book "Feel the Fear and Do It Anyway" by Dr. Susan Jeffers). This is the bottom line rule in dealing with conflicts: change what you’re doing if you want a different outcome.
Like with coworkers who constantly ask you to help them with software problems you’re training them to ask you when you comply. If you keep fixing they'll keep requesting. Ask yourself, “What are my options?” To get a different outcome do something different.
Since you’ve trained them to come to you it only seems fair that you give some warning before you stop helping them. You could say, "I know I've fixed your computer problems in the past, but I really don’t have the time to help, so I’ll help you one more time, then you’re on your own."
Why should anyone change when they’re happy with the way things are? Whoever isn’t happy is the one who needs to adjust. Since waiting for others to change proves to be a very long wait, figure out what outcome you want and which dance steps would most likely lead you there. Then start dancing your new step.
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, October 16, 2007
Conflicts can lead to stressful power struggles
Stress for Success
October 16, 2007
Too often we assume in conflicts that only one party can get his or her way. If you get what you want then that must mean I won’t get what I want; the infamous win-lose formula, which leads to power struggles and stress.
Conflicts tend to escalate when participants fight for what they want, for what’s called their “positions”. To de-escalate it would be better to focus on their “interests,” which expose additional options not seen from a position-only-focus.
Your position in a conflict is what you want. Your interests are why you want what you want. Here’s a simple example.
Û° You and your spouse are discussing what you’ll do on Friday night. You want to go to the beach and he wants to go out dancing. If you’re stuck in a power struggle you’ll both probably fight to get your way; if the other seems to be “winning” you’ll fight harder.
Instead, ask why each of you wants what you want.
Û° Why do you want to go to the beach? “To spend a quiet and relaxing evening, just the two of us,” you say.
Û° Why does he want to go dancing? He wants exercise.
Are there other things you could do that would be relaxing for you and provide exercise for him? (Keep it clean.) You could dance on the beach, go to a beach restaurant at sunset and dance, walk the beach, or you could dance at home. You get the picture.
Here’s a more typical and complicated conflict example. Two colleagues are working on the same project. Kim tells Don she has to move up the deadline, which Don says he can’t meet. Each party’s position; what each wants:
Û° Kim wants to move up the deadline
Û° Don wants to leave it as is
Each person’s interests are identified by asking why each wants what they want:
Û° Kim wants to move the project to the next level before her vacation, for which she already has reservations
Û° Don needs the time as originally planned to do a thorough job and besides coaching his son’s soccer team takes up his extra time
Do their interests suggest ideas that could resolve this conflict?
To satisfy Kim’s desire to move the project to the next level before her vacation could they put more time into the project before she leaves? This would allow her to feel comfortable with their original deadline. If necessary, she could help him with his other deadlines to free up his time to accommodate this temporary, extra workload. She could enjoy her vacation knowing that he continues to work on their project in her absence doing his desired, thorough job. Upon her return they could finish up the project and meet their original deadline.
For this idea to work, a solution must be more important than winning. If winning is more important to them then they could take off their gloves and go for it. And may the better fighter win.
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
October 16, 2007
Too often we assume in conflicts that only one party can get his or her way. If you get what you want then that must mean I won’t get what I want; the infamous win-lose formula, which leads to power struggles and stress.
Conflicts tend to escalate when participants fight for what they want, for what’s called their “positions”. To de-escalate it would be better to focus on their “interests,” which expose additional options not seen from a position-only-focus.
Your position in a conflict is what you want. Your interests are why you want what you want. Here’s a simple example.
Û° You and your spouse are discussing what you’ll do on Friday night. You want to go to the beach and he wants to go out dancing. If you’re stuck in a power struggle you’ll both probably fight to get your way; if the other seems to be “winning” you’ll fight harder.
Instead, ask why each of you wants what you want.
Û° Why do you want to go to the beach? “To spend a quiet and relaxing evening, just the two of us,” you say.
Û° Why does he want to go dancing? He wants exercise.
Are there other things you could do that would be relaxing for you and provide exercise for him? (Keep it clean.) You could dance on the beach, go to a beach restaurant at sunset and dance, walk the beach, or you could dance at home. You get the picture.
Here’s a more typical and complicated conflict example. Two colleagues are working on the same project. Kim tells Don she has to move up the deadline, which Don says he can’t meet. Each party’s position; what each wants:
Û° Kim wants to move up the deadline
Û° Don wants to leave it as is
Each person’s interests are identified by asking why each wants what they want:
Û° Kim wants to move the project to the next level before her vacation, for which she already has reservations
Û° Don needs the time as originally planned to do a thorough job and besides coaching his son’s soccer team takes up his extra time
Do their interests suggest ideas that could resolve this conflict?
To satisfy Kim’s desire to move the project to the next level before her vacation could they put more time into the project before she leaves? This would allow her to feel comfortable with their original deadline. If necessary, she could help him with his other deadlines to free up his time to accommodate this temporary, extra workload. She could enjoy her vacation knowing that he continues to work on their project in her absence doing his desired, thorough job. Upon her return they could finish up the project and meet their original deadline.
For this idea to work, a solution must be more important than winning. If winning is more important to them then they could take off their gloves and go for it. And may the better fighter win.
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, October 09, 2007
Balance life between today, pursuit of goals
Stress for Success
October 9, 2007
Balance: a state of equilibrium, equal distribution of weight, amount, etc. Seeking balance in your life is a cornerstone of stress management; such as don’t under- or over-exercise, if you’re too passive you’d be wise to become more assertive, etc.
Recently I’ve addressed an excellent book, “Finding Flow” by Mihaly Csikszentmihalyi, where the author encourages you to live your life by setting and working toward goals that stretch your skills. Following his advice can create a life of greater meaning and happiness. Creating “flow” activities also discourages your mind from ruminating on the negative.
But some people take this to the extreme, putting far too much energy into pursuing goals leading to a state of imbalance, focusing continually on the future while missing much of today. Like the hard-driving “successful” person who rides right into a beautiful sunset without even noticing it. Being goal-oriented is great but not to the exclusion of the here and now.
Others would say focusing on future goals is largely a waste of time because as Buddhism believes one’s reality is in the present moment; the here and now. To practitioners, focusing on the future means missing reality. Besides, working so tirelessly on goal attainment often doesn't bring you the satisfaction you’d hoped for anyway. Another benefit of living in the moment is that it facilitates mental and emotional balance because it means giving up your worries about the future and your regrets about the past.
But focusing exclusively on the here and now may not prepare you for the future.
The reality of living in our economic society, for example, requires knowing where your next paycheck is coming from to pay bills and that requires at least some level of planning for the future.
This is where balance comes in. Over-focusing on tomorrow means missing today; ask any parent who has over-focused on a career and missed out on kids growing up.
Whereas over-focusing on today may find someone in love with the spontaneous but forgetting important work deadlines or other commitments.
The trick is to seek balance. The more an imbalance pushes down one side of the scale the more you need to rectify it by doing something very unlike the cause to create a better equilibrium. Then watch your symptoms of imbalance begin to dissipate.
For example, you high-speeders racing into the future might want to balance your goal-focused tendencies by increasing your mindfulness of things you do daily like eating meals slowly and focusing your attention on the flavors, textures, and sensations of the food. Regular meditation would be great for you.
Or if you tend to mostly live in the moment scraping together your rent money, prepare a budget and figure out where your necessary income will come from. Set goals of how to adjust your income and expenses.
Balancing how much you focus on the present and the future allows you to enjoy the opportunities of the moment as well as plan for and secure your future.
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
October 9, 2007
Balance: a state of equilibrium, equal distribution of weight, amount, etc. Seeking balance in your life is a cornerstone of stress management; such as don’t under- or over-exercise, if you’re too passive you’d be wise to become more assertive, etc.
Recently I’ve addressed an excellent book, “Finding Flow” by Mihaly Csikszentmihalyi, where the author encourages you to live your life by setting and working toward goals that stretch your skills. Following his advice can create a life of greater meaning and happiness. Creating “flow” activities also discourages your mind from ruminating on the negative.
But some people take this to the extreme, putting far too much energy into pursuing goals leading to a state of imbalance, focusing continually on the future while missing much of today. Like the hard-driving “successful” person who rides right into a beautiful sunset without even noticing it. Being goal-oriented is great but not to the exclusion of the here and now.
Others would say focusing on future goals is largely a waste of time because as Buddhism believes one’s reality is in the present moment; the here and now. To practitioners, focusing on the future means missing reality. Besides, working so tirelessly on goal attainment often doesn't bring you the satisfaction you’d hoped for anyway. Another benefit of living in the moment is that it facilitates mental and emotional balance because it means giving up your worries about the future and your regrets about the past.
But focusing exclusively on the here and now may not prepare you for the future.
The reality of living in our economic society, for example, requires knowing where your next paycheck is coming from to pay bills and that requires at least some level of planning for the future.
This is where balance comes in. Over-focusing on tomorrow means missing today; ask any parent who has over-focused on a career and missed out on kids growing up.
Whereas over-focusing on today may find someone in love with the spontaneous but forgetting important work deadlines or other commitments.
The trick is to seek balance. The more an imbalance pushes down one side of the scale the more you need to rectify it by doing something very unlike the cause to create a better equilibrium. Then watch your symptoms of imbalance begin to dissipate.
For example, you high-speeders racing into the future might want to balance your goal-focused tendencies by increasing your mindfulness of things you do daily like eating meals slowly and focusing your attention on the flavors, textures, and sensations of the food. Regular meditation would be great for you.
Or if you tend to mostly live in the moment scraping together your rent money, prepare a budget and figure out where your necessary income will come from. Set goals of how to adjust your income and expenses.
Balancing how much you focus on the present and the future allows you to enjoy the opportunities of the moment as well as plan for and secure your future.
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, October 01, 2007
Flow activities can help decrease negative thinking and feeling
Stress for Success
October 2, 2007
When you’re not actively focusing on something do your thoughts easily drift to what’s wrong in your life? Shad Helmstetter, author of “What to Say When You Talk to Yourself”, reports that the average person experiences 80% negative self-talk! Now that’s stress!
Mihaly Csikszentmihalyi, author of "Finding Flow", says that when your attention isn’t focused on goals your mind wanders and settles on the negative. This leads to distracting yourself through passive leisure activities like TV, drugs, etc.
Operating in flow prohibits distracting thoughts and negative feelings because your attention is so focused on accomplishing something. Minor aches and pains also drift to the background of your awareness.
Csikscentimihalyi says to create goals on which to focus. “… goals shape and determine the kind of person you become. Without them it's difficult to develop a coherent self.”
To balance your moods, strive for "flow" through clearly defined goals that require stretching your skills to overcome a challenge that’s almost manageable; not too easy nor difficult. When in flow you're motivated and focused on the activity which becomes effortless, even when the goal is difficult to achieve. You can lose track of time. To be in flow also requires that you receive valid and immediate feedback on how well you're doing. So in dealing with an upset customer your feedback is how quickly (or not!) he calms down.
Don’t assume that leisure produces most of your flow experiences; especially if you spend your leisure time passively, without goals and without stretching your skills. This only fuels stressful thinking.
As I stated last week, Csikszentmihalyi has found that most of our flow comes from work. Some jobs don’t offer much opportunity for flow, however, because:
· the work is meaningless
· it provides no variety or challenge
· it's too stressful especially when there’s many interpersonal problems
To create more flow on the job your challenge is to put more meaning into your work. Don’t wait for your boss to do it for you. Figure it out yourself:
· Add value to any task by knowing how it impacts the entire operation. E.g., Filing paperwork seems meaningless unless you understand that it facilitates your coworkers’ quick access to information so they can improve customer service.
· Accept that the way things are being done is not necessarily the only way. Look for new and better ways to improve the outcome.
· Match your skills to each challenge. For example, a toll booth worker decided to make her job more interesting and challenging by setting a goal to get 25% of her customers to smile at her as they tossed their money at her. After she achieved that, she increased her goal to 50%. When this no longer motivated her she’d look for other ways to improve.
So take charge of your moods and thoughts by focusing on your task at hand, whether pleasant or unpleasant, leisure or professional. Set and achieve goals that challenge your skills and notice your unpleasant moods start to fade.
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
October 2, 2007
When you’re not actively focusing on something do your thoughts easily drift to what’s wrong in your life? Shad Helmstetter, author of “What to Say When You Talk to Yourself”, reports that the average person experiences 80% negative self-talk! Now that’s stress!
Mihaly Csikszentmihalyi, author of "Finding Flow", says that when your attention isn’t focused on goals your mind wanders and settles on the negative. This leads to distracting yourself through passive leisure activities like TV, drugs, etc.
Operating in flow prohibits distracting thoughts and negative feelings because your attention is so focused on accomplishing something. Minor aches and pains also drift to the background of your awareness.
Csikscentimihalyi says to create goals on which to focus. “… goals shape and determine the kind of person you become. Without them it's difficult to develop a coherent self.”
To balance your moods, strive for "flow" through clearly defined goals that require stretching your skills to overcome a challenge that’s almost manageable; not too easy nor difficult. When in flow you're motivated and focused on the activity which becomes effortless, even when the goal is difficult to achieve. You can lose track of time. To be in flow also requires that you receive valid and immediate feedback on how well you're doing. So in dealing with an upset customer your feedback is how quickly (or not!) he calms down.
Don’t assume that leisure produces most of your flow experiences; especially if you spend your leisure time passively, without goals and without stretching your skills. This only fuels stressful thinking.
As I stated last week, Csikszentmihalyi has found that most of our flow comes from work. Some jobs don’t offer much opportunity for flow, however, because:
· the work is meaningless
· it provides no variety or challenge
· it's too stressful especially when there’s many interpersonal problems
To create more flow on the job your challenge is to put more meaning into your work. Don’t wait for your boss to do it for you. Figure it out yourself:
· Add value to any task by knowing how it impacts the entire operation. E.g., Filing paperwork seems meaningless unless you understand that it facilitates your coworkers’ quick access to information so they can improve customer service.
· Accept that the way things are being done is not necessarily the only way. Look for new and better ways to improve the outcome.
· Match your skills to each challenge. For example, a toll booth worker decided to make her job more interesting and challenging by setting a goal to get 25% of her customers to smile at her as they tossed their money at her. After she achieved that, she increased her goal to 50%. When this no longer motivated her she’d look for other ways to improve.
So take charge of your moods and thoughts by focusing on your task at hand, whether pleasant or unpleasant, leisure or professional. Set and achieve goals that challenge your skills and notice your unpleasant moods start to fade.
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 25, 2007
It’s back to work, say goodbye to summer
Stress for Success
September 25, 2007
Labor Day has past so it’s time to say goodbye to summer. The kids are back in school and you’re back to the work "grind". But take it from me you’d be bored to be on vacation every day.
After nine months of our year-long sabbatical (motor-homing around the country) my husband and I were both ready to return to a "normal" life. A Canadian RV park manager said it perfectly, "You can only play so long."
It's very common for us to dread work and live for our weekends. Bill Cosby did a great stand-up routine poking fun at the Americans who drag themselves through their work-week anxiously awaiting their weekends just so they can stuff themselves with every bad habit, food, and drink possible. Then they haul themselves back to work on Mondays to suffer through yet another work-week.
But humans need much more meaning than this and much of it comes to us from work, psychologist and author of "Finding Flow", Mihaly Csikszentmihalyi, found. Most of our “peak experiences” are from work.
In the introduction to his book, Csikszentmihalyi says, “… we often walk through our days … out of touch with our emotional lives. As a result of this inattention, we find ourselves constantly bouncing between two extremes: during much of the day we live inundated by the … pressures of our work and obligations, and during our leisure moments, we tend to live in passive boredom."
To avoid this uninspiring lifestyle he encourages us to engage in activities that require a high degree of skill and commitment. Instead of watching television, perfect a hobby; transform a routine task with a new goal, “learn the joy of complete engagement” by making desirable and undesirable tasks into “flow” activities by:
· Defining your goal
· Creating a sense of control
· Getting relevant feedback on how you’re doing
· Stretching your skills to reach your goal
· Having uninterrupted focus
· Appreciating what you’re doing but it isn’t necessary
For example, for me, skiing is a flow activity.
· My goal: enjoy the challenge while getting safely to the bottom of the hill
· I mostly ski within my limits to give me control
· My feedback: not falling too frequently and reaching the bottom in one piece
· Believe me, I’m stretching my skills just to ski
· The time is uninterrupted; I’m completely focused
· I love the challenge, the beautiful surroundings, and the wind rushing by my cold ears!
You can even make mundane chores, like mowing grass, less undesirable:
· Make a goal to mow it more efficiently or neatly
· Your new goal gives you control
· Your feedback is whether or not you accomplish it
· Make your goal require stretching your skills to reach it
· Focus completely on the task to accomplish your goal
· Appreciate your improved outcome
Boredom and lack of motivation are very stressful states. Make your life much more interesting and fun by turning daily activities into flow activities.
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 25, 2007
Labor Day has past so it’s time to say goodbye to summer. The kids are back in school and you’re back to the work "grind". But take it from me you’d be bored to be on vacation every day.
After nine months of our year-long sabbatical (motor-homing around the country) my husband and I were both ready to return to a "normal" life. A Canadian RV park manager said it perfectly, "You can only play so long."
It's very common for us to dread work and live for our weekends. Bill Cosby did a great stand-up routine poking fun at the Americans who drag themselves through their work-week anxiously awaiting their weekends just so they can stuff themselves with every bad habit, food, and drink possible. Then they haul themselves back to work on Mondays to suffer through yet another work-week.
But humans need much more meaning than this and much of it comes to us from work, psychologist and author of "Finding Flow", Mihaly Csikszentmihalyi, found. Most of our “peak experiences” are from work.
In the introduction to his book, Csikszentmihalyi says, “… we often walk through our days … out of touch with our emotional lives. As a result of this inattention, we find ourselves constantly bouncing between two extremes: during much of the day we live inundated by the … pressures of our work and obligations, and during our leisure moments, we tend to live in passive boredom."
To avoid this uninspiring lifestyle he encourages us to engage in activities that require a high degree of skill and commitment. Instead of watching television, perfect a hobby; transform a routine task with a new goal, “learn the joy of complete engagement” by making desirable and undesirable tasks into “flow” activities by:
· Defining your goal
· Creating a sense of control
· Getting relevant feedback on how you’re doing
· Stretching your skills to reach your goal
· Having uninterrupted focus
· Appreciating what you’re doing but it isn’t necessary
For example, for me, skiing is a flow activity.
· My goal: enjoy the challenge while getting safely to the bottom of the hill
· I mostly ski within my limits to give me control
· My feedback: not falling too frequently and reaching the bottom in one piece
· Believe me, I’m stretching my skills just to ski
· The time is uninterrupted; I’m completely focused
· I love the challenge, the beautiful surroundings, and the wind rushing by my cold ears!
You can even make mundane chores, like mowing grass, less undesirable:
· Make a goal to mow it more efficiently or neatly
· Your new goal gives you control
· Your feedback is whether or not you accomplish it
· Make your goal require stretching your skills to reach it
· Focus completely on the task to accomplish your goal
· Appreciate your improved outcome
Boredom and lack of motivation are very stressful states. Make your life much more interesting and fun by turning daily activities into flow activities.
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 17, 2007
Consider alternative treatments for headaches
Stress for Success
September 18, 2007
If you experience frequent headaches and the medications you’re taking aren’t working effectively, why not consider natural treatments instead?
Since stress is a major cause of and contributor to headaches it makes sense that alternative treatments for them are familiar stress reduction recommendations: biofeedback and relaxation (well documented as effective headache treatments), acupuncture, massage, herbs, and diets (less well documented as effective).
Let’s start with biofeedback. Small metal sensors attached to your skin measure muscle tension, brain waves, skin temperature, and other vital signs. Stress, through the fight/flight response, reduces skin temperature by constricting blood vessels while relaxation dilates them warming the skin.
According to the Cleveland Clinic biofeedback trains you to send blood flow to your brain for headache management. Most studies show that it reduces the frequency and duration of headaches in children and adults and seems equivalent to many headache medications. And there are no side effects!
Next is acupuncture, the ancient Chinese technique that inserts small needles into specific body points. Acupuncturists believe that illness and pain develop when the natural flow of "chi", the energy that circulates through the body’s meridians, is disrupted, causing an energy imbalance. Acupuncture corrects this imbalance.
It appears that acupuncture may cause the release of pain reducing chemicals, such as endorphins. The World Health Organization recognizes more than 30 diseases or conditions, ranging from allergies to tennis elbow that can be helped by acupuncture. In 1997 the National Institute of Health stated that for headaches, low back pain, menstrual cramps and carpal tunnel syndrome, “acupuncture was useful as part of a comprehensive pain management program.”
Acupuncture’s effects may also be ongoing: in a recent study chronic pain in the neck and shoulders and subsequent headaches were reduced for months.
Another alternative treatment is massage, although clinical trials haven’t demonstrated its value in headache treatment. Since it reduces muscle tension in the back of the head, neck, and shoulders by increasing blood flow it may reduce muscle tension headaches.
Some people swear by the use of herbs for headache treatment and prevention. Feverfew is the most popular herbal remedy for migraines, with studies showing that it’s helpful and well-tolerated, with only mild side effects. However other evidence has found it no more effective than placebos.
Another headache treatment is aromatherapy. There’s some evidence that the use of lavender, ginger and peppermint oils may help relieve tension headaches.
Avoiding certain foods, such as chocolate, aged cheese, citrus fruits, red wine and others, may limit headaches for some if you know which food is causing your headaches. First you’d need to keep an accurate diary of headaches and eating habits. More research is needed to determine if making dietary changes actually reduces headaches. However, significant reduction in migraine headaches has been observed when:
· dietary fat consumption is reduced
· supplementing the diet with omega-3 fatty acids
Since stress strongly contributes to and causes many headaches consult with your physician to decide if a natural versus “medical” approach would be better for 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
September 18, 2007
If you experience frequent headaches and the medications you’re taking aren’t working effectively, why not consider natural treatments instead?
Since stress is a major cause of and contributor to headaches it makes sense that alternative treatments for them are familiar stress reduction recommendations: biofeedback and relaxation (well documented as effective headache treatments), acupuncture, massage, herbs, and diets (less well documented as effective).
Let’s start with biofeedback. Small metal sensors attached to your skin measure muscle tension, brain waves, skin temperature, and other vital signs. Stress, through the fight/flight response, reduces skin temperature by constricting blood vessels while relaxation dilates them warming the skin.
According to the Cleveland Clinic biofeedback trains you to send blood flow to your brain for headache management. Most studies show that it reduces the frequency and duration of headaches in children and adults and seems equivalent to many headache medications. And there are no side effects!
Next is acupuncture, the ancient Chinese technique that inserts small needles into specific body points. Acupuncturists believe that illness and pain develop when the natural flow of "chi", the energy that circulates through the body’s meridians, is disrupted, causing an energy imbalance. Acupuncture corrects this imbalance.
It appears that acupuncture may cause the release of pain reducing chemicals, such as endorphins. The World Health Organization recognizes more than 30 diseases or conditions, ranging from allergies to tennis elbow that can be helped by acupuncture. In 1997 the National Institute of Health stated that for headaches, low back pain, menstrual cramps and carpal tunnel syndrome, “acupuncture was useful as part of a comprehensive pain management program.”
Acupuncture’s effects may also be ongoing: in a recent study chronic pain in the neck and shoulders and subsequent headaches were reduced for months.
Another alternative treatment is massage, although clinical trials haven’t demonstrated its value in headache treatment. Since it reduces muscle tension in the back of the head, neck, and shoulders by increasing blood flow it may reduce muscle tension headaches.
Some people swear by the use of herbs for headache treatment and prevention. Feverfew is the most popular herbal remedy for migraines, with studies showing that it’s helpful and well-tolerated, with only mild side effects. However other evidence has found it no more effective than placebos.
Another headache treatment is aromatherapy. There’s some evidence that the use of lavender, ginger and peppermint oils may help relieve tension headaches.
Avoiding certain foods, such as chocolate, aged cheese, citrus fruits, red wine and others, may limit headaches for some if you know which food is causing your headaches. First you’d need to keep an accurate diary of headaches and eating habits. More research is needed to determine if making dietary changes actually reduces headaches. However, significant reduction in migraine headaches has been observed when:
· dietary fat consumption is reduced
· supplementing the diet with omega-3 fatty acids
Since stress strongly contributes to and causes many headaches consult with your physician to decide if a natural versus “medical” approach would be better for 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, September 11, 2007
Know what could be causing headaches
Stress for Success
September 11, 2007
Have you ever wondered if your headaches are just headaches or if they're symptoms of something more serious, even life threatening?
"Primary" headaches such as migraine, tension and cluster are just headaches; they’re not caused by other illnesses. “Secondary” headaches are caused by a physical condition or from medication, such as:
· brain tumors
· subdural hematomas (caused by head trauma)
· epidural hematomas (usually from skull fractures)
· meningitis and other infections
· strokes
· sudden onset of severe high blood pressure
· sudden elevation of pressures inside the eyes
· sinusitis
· hypothyroidism
· Parkinson's disease
· cardiac ischemia
· medications such as estrogen, progestins, calcium channel blockers used to treat high blood pressure, and some serotonin reuptake inhibitors used to treat depression
· overuse of over-the-counter or prescription pain relievers
· withdrawal from caffeine or analgesics
If you have on-going headaches, it’s very important to check with your physician to determine their cause rather than assuming they’re “just” headaches.
As I wrote last week, the most common primary headache is a tension headache, which virtually all adults will have at some point. They’re mostly stress related.
The other primary headaches can be more chronic and are also strongly influenced by stress. The National Headache Foundation reports that 45 million Americans suffer from chronic headaches of one kind or another and spend more than $4 billion annually on over-the-counter relief.
Migraine headaches are the second most common type of primary headache with about 12% of the population experiencing them (approximately 6% of men and 18% of women). Because they’re often undiagnosed or misdiagnosed as tension or sinus headaches many sufferers don't receive effective treatment.
Cluster headaches are a far rarer primary headache, affecting .1 - .4% of the population. Approximately 85% of sufferers are men. These more severe and one-sided headaches occur, as the name implies, in clusters usually from one to eight headaches a day. For 90% of sufferers, the clusters occur intermittently. For the remainder the clusters are chronic meaning there’s no remission for more than one year or remission for fewer than 14 days.
If you experience frequent or chronic headaches and routinely medicate yourself, you can actually worsen your pain by causing “rebound headaches,” according to Ken Holroyd, professor of health psychology at Ohio University (holroyd@ohio.edu.). “When you take pain-relieving medication regularly, your body adjusts to that level of medication. Rebound headaches may then occur between medication doses or if you don’t take the medication. For some this can be a cyclical problem. They take medication for a headache, get more headaches, take more medication, and so on. This cycle needs to be broken before headaches can be effectively treated.” Antidepressants and other tricyclics, also used for headache treatment, don’t cause this rebound effect according to Holroyd.
If you experience frequent headaches, you and your physician need to decide if they’re primary or secondary. Rather than automatically medicate yourself try stress reduction to reduce primary headaches. This leads to fewer headaches as well as enjoying the additional benefits of lower stress.
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.
Stress for Success
September 11, 2007
Have you ever wondered if your headaches are just headaches or if they're symptoms of something more serious, even life threatening?
"Primary" headaches such as migraine, tension and cluster are just headaches; they’re not caused by other illnesses. “Secondary” headaches are caused by a physical condition or from medication, such as:
· brain tumors
· subdural hematomas (caused by head trauma)
· epidural hematomas (usually from skull fractures)
· meningitis and other infections
· strokes
· sudden onset of severe high blood pressure
· sudden elevation of pressures inside the eyes
· sinusitis
· hypothyroidism
· Parkinson's disease
· cardiac ischemia
· medications such as estrogen, progestins, calcium channel blockers used to treat high blood pressure, and some serotonin reuptake inhibitors used to treat depression
· overuse of over-the-counter or prescription pain relievers
· withdrawal from caffeine or analgesics
If you have on-going headaches, it’s very important to check with your physician to determine their cause rather than assuming they’re “just” headaches.
As I wrote last week, the most common primary headache is a tension headache, which virtually all adults will have at some point. They’re mostly stress related.
The other primary headaches can be more chronic and are also strongly influenced by stress. The National Headache Foundation reports that 45 million Americans suffer from chronic headaches of one kind or another and spend more than $4 billion annually on over-the-counter relief.
Migraine headaches are the second most common type of primary headache with about 12% of the population experiencing them (approximately 6% of men and 18% of women). Because they’re often undiagnosed or misdiagnosed as tension or sinus headaches many sufferers don't receive effective treatment.
Cluster headaches are a far rarer primary headache, affecting .1 - .4% of the population. Approximately 85% of sufferers are men. These more severe and one-sided headaches occur, as the name implies, in clusters usually from one to eight headaches a day. For 90% of sufferers, the clusters occur intermittently. For the remainder the clusters are chronic meaning there’s no remission for more than one year or remission for fewer than 14 days.
If you experience frequent or chronic headaches and routinely medicate yourself, you can actually worsen your pain by causing “rebound headaches,” according to Ken Holroyd, professor of health psychology at Ohio University (holroyd@ohio.edu.). “When you take pain-relieving medication regularly, your body adjusts to that level of medication. Rebound headaches may then occur between medication doses or if you don’t take the medication. For some this can be a cyclical problem. They take medication for a headache, get more headaches, take more medication, and so on. This cycle needs to be broken before headaches can be effectively treated.” Antidepressants and other tricyclics, also used for headache treatment, don’t cause this rebound effect according to Holroyd.
If you experience frequent headaches, you and your physician need to decide if they’re primary or secondary. Rather than automatically medicate yourself try stress reduction to reduce primary headaches. This leads to fewer headaches as well as enjoying the additional benefits of lower stress.
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, September 04, 2007
Try stress management techniques to relieve tension headaches
Stress for Success
September 4, 2007
You're behind on two work projects that are due next week, not to mention the sorry shape of your house. One of your kids needs braces and your mortgage payment is overdue. Life is just too stressful! You reach for the aspirins as you feel a headache coming on again.
Your headache pain probably gradually begins at the back of your head and upper neck, tightening like a band of pressure on both sides. It’s not usually disabling but it makes coping with anything stressful more difficult.
Tension headaches are the most common type of headache and most adults occasionally experience them; women more so than men. They’re called episodic if you have them on fewer than and chronic if on more than 15 days per month.
There’s no single cause, for instance, they’re not an inherited trait. It’s commonly believed that tension headaches are caused by - you got it - tension or stress. Symptoms can include:
· Irritability
· Waking up with a headache
· Chronic fatigue
· Trouble falling and staying asleep
· Muscle aches
· Loss of focus
· Dizziness
Tension headaches are red flags telling you to reduce your stress. Rather than simply medicating yourself with aspirin, try these ideas:
· Consciously deep breathe for a couple of minutes every hour on the hour to limit your headaches. Inhale deeply and as you exhale imagine the breath slightly expanding the part of your head that aches.
· Do deep relaxation several times a week.
· Free up time daily by not doing unimportant chores and invest that time into creating quiet time for yourself.
· Reduce complaining about things; ask if what you’re complaining about is within your control. If it is identify and pursue your options in dealing with it.
· Stop worrying about anything that’s beyond your control.
· Get regular, daily exercise even if only a relaxed walk vs. cardio-vascular exercise. Do yoga.
· Look at stressors through humorous eyes to diminish the tension they create.
· Do something fun on a regular, at least weekly, basis to make every-day stress easier to deal with.
· Eat a healthy diet rich in fresh fruits, vegetables and whole grains to give you more energy.
· Consider biofeedback or counseling to reduce your tension headaches.
If these traditional stress management techniques aren’t enough to quell your chronic tension headaches, which 2 – 3% of Americans have, consider using antidepressants along with stress management techniques. Findings from an Ohio University clinical trial, published in the May, 2001 Journal of the American Medical Association, suggest a combination of antidepressants and stress management therapy can cut the frequency of chronic headaches by as much as 50%! This combination is more effective than medication or stress reduction alone. Additionally, those subjects receiving both treatments were able to discontinue antidepressant sooner than those receiving antidepressants only.
Headaches are a real pain. Look at them as symptoms of stress needing to be resolved and go to http://nationalheadachefoundation.com to learn more. Information is power.
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 4, 2007
You're behind on two work projects that are due next week, not to mention the sorry shape of your house. One of your kids needs braces and your mortgage payment is overdue. Life is just too stressful! You reach for the aspirins as you feel a headache coming on again.
Your headache pain probably gradually begins at the back of your head and upper neck, tightening like a band of pressure on both sides. It’s not usually disabling but it makes coping with anything stressful more difficult.
Tension headaches are the most common type of headache and most adults occasionally experience them; women more so than men. They’re called episodic if you have them on fewer than and chronic if on more than 15 days per month.
There’s no single cause, for instance, they’re not an inherited trait. It’s commonly believed that tension headaches are caused by - you got it - tension or stress. Symptoms can include:
· Irritability
· Waking up with a headache
· Chronic fatigue
· Trouble falling and staying asleep
· Muscle aches
· Loss of focus
· Dizziness
Tension headaches are red flags telling you to reduce your stress. Rather than simply medicating yourself with aspirin, try these ideas:
· Consciously deep breathe for a couple of minutes every hour on the hour to limit your headaches. Inhale deeply and as you exhale imagine the breath slightly expanding the part of your head that aches.
· Do deep relaxation several times a week.
· Free up time daily by not doing unimportant chores and invest that time into creating quiet time for yourself.
· Reduce complaining about things; ask if what you’re complaining about is within your control. If it is identify and pursue your options in dealing with it.
· Stop worrying about anything that’s beyond your control.
· Get regular, daily exercise even if only a relaxed walk vs. cardio-vascular exercise. Do yoga.
· Look at stressors through humorous eyes to diminish the tension they create.
· Do something fun on a regular, at least weekly, basis to make every-day stress easier to deal with.
· Eat a healthy diet rich in fresh fruits, vegetables and whole grains to give you more energy.
· Consider biofeedback or counseling to reduce your tension headaches.
If these traditional stress management techniques aren’t enough to quell your chronic tension headaches, which 2 – 3% of Americans have, consider using antidepressants along with stress management techniques. Findings from an Ohio University clinical trial, published in the May, 2001 Journal of the American Medical Association, suggest a combination of antidepressants and stress management therapy can cut the frequency of chronic headaches by as much as 50%! This combination is more effective than medication or stress reduction alone. Additionally, those subjects receiving both treatments were able to discontinue antidepressant sooner than those receiving antidepressants only.
Headaches are a real pain. Look at them as symptoms of stress needing to be resolved and go to http://nationalheadachefoundation.com to learn more. Information is power.
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.
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