De-Stress Your Life

De-stress your life

Can stress really be good for us?

·         Stress – eustress is actually something that can be a motivator. It can get us moving and push us to peak performance.
· People who experience “good” stress have increased blood flow and our muscles and limbs meet the challenge. The perfect example of “good” stress on a body is aerobic exercise.
· “Good” stress tends to push us to meet mental challenges, be creative and can create opportunities for us to exceed our normal functioning at rest.
What does bad stress do to us?
· Physical: It constricts our blood vessels, it raises our blood pressure and we tend to feel dizzy
· Reactions: Many people have lapses in judgement, make poor choices, raise their voices & feel angry, feel cold in their extremities as blood flows to other parts of their body
· Mental: Creates heightened anxiety that tends to create ruminating thoughts, thoughts of horror & fear, and the inability to concentrate.

What are some techniques for calming our stress levels?

· In a 2011 study 62% of people reported that changing their thoughts made a difference. The key was changing thoughts and focusing on the positive. Self-talk and reframing the situation into a “can-do” statement is powerful
· Evaluating the situation. 56% of those who were aware and acknowledged their stressor found that it reduced the stress level. When we ignore symptoms our body builds up the stressors and it can be destructive to our physical and mental health
· Knowing your weaknesses. 52% of the study noted that just knowing what stressed them out was helpful to avoid concerns.
· Recharge: 38% of the respondents said that focusing on recharging was helpful to lowering stress. Recharging included doing things such as exercise, relaxing, or doing something fun.
· Therapy can teach you Proven techniques: Techniques such as meditation, deep breathing exercises and learning techniques of biofeedback have proven to be exceptional methods for lowering stress. These techniques can be learned in therapy and become useful ways to lower stress whenever and wherever it is experienced.

Are you addicted to your phone?

Are you a habitual smartphone user? Tonight we will look at the new phenomenon that is taking hold of millions of phone users and you can decide if you are addicted and some steps to crush the behavior.

You say that many people have become habitual users of their smartphones. I understand you have a quick checklist to see if someone fits the criteria.

· Do you check your email more than is necessary. Be honest with yourself, are you checking a need or a want?

· Are you annoying people with always being on your smartphone? Have people made comments about your usage?

· Does the thought of not checking your smartphone create anxiety? Once again, be honest with yourself. Try to put your phone away for an hour and see what happens.

What creates our habitual need to always be checking our phone?

· Researchers suggest that we feel important when we get a text, email or other notifications. It builds our self esteem

· Researchers also suggest that our connection triggers something in our brain when we get email or a text and many times those things have a positive impact and make us feel wanted or needed

· Many people feel alone, isolated and checking emails, Facebook, twitter, makes them feel connected with the world and others.

· Checking has also become a fashionable way to isolate, avoid interacting and avoiding things we don’t want to do… it has become an insulator

· The brain connects with the positive feeling and then a pattern arises and we want to feel that positive rush again, and so we check habitually

What are some tips for those of us who just discovered we may be habitually in love with our smartphone?

· Acknowledge: The first step is always awareness so you can address the issue. Denial only further charges the habitual behaviors.

· Make free-zone times: Set times when you agree to not look at your smartphone. Perhaps that time will be during dinners or meal times with others, or perhaps after a certain time of the night.

· Establish free-zone places: Maybe that location will be the bedroom, the kitchen or perhaps on a vacation

· Evaluate: Be honest and determine what “purpose” the smartphone has for you and take small steps to minimize the behaviors and interact more face to face vs. through the phone

Do you give in to fears?

May 4th is National Anxiety Screening Day

Just like eating or sleeping, anxiety is a normal part of life. Under the “right” circumstances, anxiety can be beneficial because it motivates us to take action. Faced with an unexpected or unfamiliar challenge, the feeling of anxiety prepares us for the upcoming event. Anxiety heightens our alertness and readies the body for action. Anxiety can also protect us by urging us to flee when we are in danger.

How is fear different than anxiety?

· Fear is directed towards a concrete, external object or situation. People fear tests, or fear they will be unable to pay their taxes, or perhaps fear that they will be rejected.

· Anxiety is something that occurs internally—it is a response or a feeling that something may occur. Anxiety affects people psychologically, behaviorally and physiologically.

· Anxiety affects our entire body…we begin to sweat, our muscles become tense, our heart races, we feel queasy, we have a dry mouth, or we may fear that we will die.

When does anxiety become a disorder?

· Researchers define as disorders those situations in which the anxiety reaches overwhelming levels, or dramatically reduces or eliminates productivity, or intrudes in a person’s quality of daily life.

· Disorders are distinguished from everyday normal anxieties by three elements:

o their intensity (such as panic attacks);

o their duration (they don’t go away after a stressful situation is resolved)

o those that are persistent ( (persistent fear of objects or events can lead to phobias)

What are common treatments?

· Treatment: Commonly, they are treated with a combination of psychotherapy and medication.

· Strategy: Typically therapy deals with teaching methods to minimize stress reactions, helping people break destructive thoughts, and helping people learn strategies to cope and become resilient

· Success: Success rates for those who use therapy and medication together have a 60-70% rate of success.

New study related to suicide

A breakthrough research study might help therapists and ER staff discover if someone is suicidal. A new study has used an interesting correlation to assess suicidal risk. Read more at http://psychcentral.com/news/2010/07/29/new-predictors-of-suicide-risk/16183.html

Are you in stress overload?

Some researchers suggest that between 75-90% of all primary care physician visits are related to STRESS- RELATED complaints! Tonight we will investigate some of the signs and symptoms of stress overload, as well as some suggestions for stress management.

First of all… tell us a little bit about stress and stress overload. http://www.blogger.com/img/blank.gif
Stress is nothing more than an internal or external "load" on our human system. But, the way we react to that load is what determines if the stress or stress reaction is positive or negative. Stress overload occurs when a person does not adequately deal with the dis-stress and they experience some form of symptoms that affect their daily life in a negative way.

What are some of the symptoms of stress overload?
There are symptoms, which affect us physically, mentally, or emotionally. Symptoms include lack of concentration, forgetfulness, low self-esteem, elevated heart rate, headaches, backaches, insomnia, depression, anxiety.

Is stress-overload more prevalent to one sex or the other?
Many researchers believe that women are more prone to stress-overload due to the fact that they take on too much and don't speak out and say 'no' of set limits. Additionally, many women don't ask for help or have to skills to let go of stressors.

What are some useful ways of coping with stress overload?
1. Talk and share! Learn to ask for help, delegate or negotiate tasks at home and at work.
2. Plan regular leisure time. Plan down time to go out with friends, enjoy a movie, a hobby, or just kick back and watch television or a warm bath.
3. Say no. Give yourself permission to be assertive with those around you and set boundaries. If you have trouble saying 'no' try saying, 'I’ll think about it' so you have time to consider if you really want to do something or not.
4. Set realistic goals for each day. Try not to over-commit and know your limitations.
5. Change your mind. Remember you do have the ability to change your thinking and put a positive spin on many negative stressors.
6. Watch out for multitasking—it can become over-tasking! Slow down, and do one thing at a time.

Americans Are Experiencing Stress Overload: Here's Some Tips To Keep You Sane

The first week of December the American Psychological Association reported that 80% of Americans report they are stressed about their financial status. Tonight we will investigate the results of the survey and give you some tips to finding some balance in this chaotic world.

Can you tell us a little more about the new study reported by the American Psychological Association?
• 7000 Americans were involved in this study and it is reported that within the past 5 months anxiety about the economy has risen from 68% to 80%.
• 50% of the responders said they are concerned about being able to provide for their family and their basic needs.
• 56% reported they are worried about job stability and fear losing their job without notice.
• Women have a higher anxiety rate than men because they feel the pressure to make finances and budget demands fall on them
• Americans are facing emotional and physical effects related to the economy downturn.

You mentioned Americans are facing emotional and physical effects. What are researchers discovering?
• Anxiety disorders and mood disorders (depression) are at a dramatic increase
• Suicides rates are up and hospitals and help lines are feeling the change
• Americans report being more irritable and angry than ever before
• Responders say they are having difficulty with sleeping and are having experiencing increased fatigue with a lack of concentration

What are some things we can do to manage some of our anxiety?
• Create a budget for 2009. The key is to be as specific as possible and make sure your budget includes weekly and month targets. Dedicate yourself to sticking to your budget and stay away from frivolous spending patterns.
• Talk with your family about ways to save money and try to brainstorm some ways that everyone can chip in and help the family.
• Look at your life in the big picture. Witness the things in your life that make you grateful (health, housing, having your basic needs met, etc).
• Remember that through adversity we have the opportunity to become stronger.

Holidays or Holi-daze? Part #3

The holidays are upon us and many of us suffer with pressures of over-doing everything during the holidays—especially over-eating. Perhaps this happens to you? Do you usually put on an additional 10-15 pounds during the holiday season? Many people complain about unhealthy eating patterns which are high in sugar and fat, and low on balance. With a cornucopia of delights available at every turn, it is imperative that we create a plan to maintain a healthy eating lifestyle for the coming months. Here some quick tips to help you through the mounds of temptations:

•Eat only what you really want. Make a decision to think before you impulsively put food in your mouth.
•Realize it is okay to say “no” to food. You will not hurt anyone’s feelings by choosing not to overeat.
•Focus on the holiday and not the food.
•Try to eat healthy and continue regular exercise.This is essential during this holiday season
•Don’t skip meals…this is a set-up for overeatin
•Forget censoring yourself from eating. That is only a set up for overeating.
•Bring your own food if you know healthy food won’t be available.
•Don’t give up if you overeat on one day. Too often people throw in the towel and overeating from one day into a 3-week period.

With a little planning this holiday season can be a healthy time filled with good health and good cheer.

Holidays or Holi-daze? Part #1

Are you one of those people who say “yes” to all holiday activities at your own expense? Do you generally schedule too much in too little time, and expect to do more than is humanly possible? The most common concern of holidaze is overdoing. Symptoms of fatigue, exhaustion, lack of mental concentration, backaches, depression, and anxiety usually affect those who don’t learn some techniques for managing over-committing. Here are some tips for holiday success:

• *Budget your time during this season. Realize that time is limited and make choices that are not putting you at risk for fatigue.
• Set realistic expectations of what can be accomplished. Remember that you will pay the price if you don’t care for yourself.
• *Learn to say “no” to invitations, commitments, and volunteering. Choose to engage in activities that are important to you.
• *Make a list of your activities and prioritize what is truly important during this season. Remember to make time for your family and your self.

With a little preparation this holiday can be a wonderful experience and something to cherish. Start now and make this year the wondrous year of peace, happiness, and serenity!

Texting and Driving Don't Mix

Many drivers think it’s really not a big deal to use their cell phones and concentrate on driving. But with recent news of the potential train accident in California linked to a conductor texting while on the job brings multitasking under fire. Trying to eliminate distractions, the California Public Utility Commission created an emergency order banning the use of personal electric devices for anyone operating a train.

Have there been any new research related to mixing texting and driving?
• Study shows that 50,000 people say their riskiest behavior while texting is driving
• 42% of teens say they can text blindfolded and believe there is no problem doing this while driving

What are other concerns related to mixing these two activities?
• Research shows that people don’t achieve more when multitasking, they generally concentrate less on both activities
• Multitasking increases the chances of mistakes
• Multitasking slows down our response time which can be dangerous
• Our brains have difficulty moving from task to task and performance drops (example of counting and doing alphabet at the same time)

What are some options that have been proposed?
• There is a new technology that is pending which would actually prevent calls and text messaging reaching cell phones in a vehicle.
• Technology is pending to create a code that parents could activate or deactivate which would deactivate cell phones except for 911 emergency calls
• Now 6 state have made it against the law to text while driving

What do you know about panic disorder?

National Anxiety and Depression Awareness week begins May 4th and continues through May 10th.

What are the characteristics of Panic Disorder?
• 6 million Americans experience panic. It is more common with women, with the
disorder appearing to be hereditary.
• Characterized by sudden attacks of terror , dread and fear
• Symptoms: Person may experience faintness, dizziness, sweats, pounding heart,
chills, chest pain
• Person feels intense fear of losing control, dying, impending doom

What are some important facts about panic?
• Panic attacks are uncomfortable, but not dangerous. You will not have a heart
attack, you will not die, or you will not go crazy. As soon as you believe
this, you are on the way to recovery.
• You are in control. You may feel out of balance or disoriented, but you can
learn techniques to minimize the effects.
• The panic will pass. Most attacks last just a few minutes, and with the use
of breathing and rational thinking, the attack will pass.
• Many attacks don’t have to happen. You can avoid some attacks with techniques
you can learn, and by staying in the present and believing you can cope with
the effects.

What are some common treatment methods for panic disorder?
• Learning facts about panic disorder and means for coping with panic attacks
• The use of medications (if appropriate) combined with therapy
• Learning skills and techniques for managing and minimizing panic attacks from
a licensed mental health professional.

Are you a road rager?

The weather is getting warmer, and more people are excited about getting out of their houses and go for a wonderful ride and enjoying the sights of spring… but will you find yourself a victim of a “road rager?”

First of all, how would you describe road rage?
• Road rage or road violence is characterized by deliberate or dangerous driving under the influence of anger or frustration, or a violent emotion

Are there different causes for road rage?
• Environmental: Traffic congestion, some other drivers’ dangerous driving behaviors, noise levels, time constraints, and weather conditions such as heat, can cause rage.
• Intuitive response: This is a response to someone else’s careless driving. Typically this happens when we want to get some “retaliation” on the careless driver. Sometimes this e is called an “impulse control response”. It may involve yelling, giving someone a gesture, cutting the driver off, horn blasting, etc.
• Territorial defense: This is an internal response when we feel that we are defending our personal space or our car. Feeling invaded, we act out to defend our self and our emotion race and we become a road rager with some of the techniques we just discussed.

Who are typical road ragers?
• Studies show ragers typically have hostile aggressive thinking patterns (judgmental and critical people)
• People who are quick to anger. (People who tend to be name callers, yellers, those who hit or throw things, people who abuse substances, people who are anxious, etc)
• Drivers who are risk takers. Studies show those who report driving 10-20 miles per hour over the speed limit, who switch lanes rapidly, and those who tailgate are included in this group.)

What are some suggestions if you meet a road rager?
• Never make eye contact. Remember in the wild, you would not look an animal directly in the eye and indicate antagonistic behaviors. This will only intensify their anger
• Get to safety and turn the corner and get away from the abusive driver. If they follow you, never go home—in fact you might want to drive towards a police station.
• Take a deep breath, try to relax yourself, and don’t endanger yourself. Drive the speed limit and think about something pleasant instead of getting caught in impulsive thoughts.

Be Self-Confident in 2008

Would you like to be more confident in 2008? Would you like to have your co-workers and friends see you as “together” and possessing the characteristics healthy self esteem? Here's some tips from those who are self-confident and possess the skills for enhancing your self esteem and confidence in your everyday life.

What is self confidence?
o It is something that is a combination of skills, and people are not born with confidence-it is something that is learned. It comes from practice and it is found in people who are self-directed, accept responsibility and believe in their own abilities.

What are some of the signs of self confidence?
o Admitting you are wrong
o Being flexible when change is needed
o Talking about your accomplishments
o Describing negative events in positive terms (ie.,we didn't make our goal, but
we learned many things from this project)
o Using a strong handshake, stand with good posture
o Making eye contact and smiling

What are skills for building self-confidence
1. Learn your strengths (know your talents, convictions, beliefs and then build on those strenghts)
2. Plan/ be prepared (confident people take the time and energy to look at consequences, options, do their homework, write out your responses so they are prepared for any situation)
3. Take action (be willing to take a risk, give it a go, to try and willing to trust that they will have the skills to handle any new situation)
4. Gain information (people who are confident have information to go on when making decisions. They tend to ask questions, listen, read, observe, and are willing to learn new skills)
5. Act the part (fake it until you make it, look and act powerful, be aware of nonverbals (smile, speak in a confident tone, talk neither too fast or too slowly, carry yourself with a good posture. ) Use words like “I know”
6. Rehearse (practice makes perfect-visualize success. Practice working through situations and role play difficult conversations or situations that might cause you concern. Write things out. Visualize success in your mind)
7. Remember it is said that success is 99% persistence and 1% talent!

Overcoming Shyness

Many people experience shyness at times in their lives, but some people experience intense avoidance or apprehension in social situation. Shyness can be a devastating anxiety disorder, but it can be effectively treated.

Is there a difference between being shy and being an introvert?
• Introverts prefer solitary activities but they do not fear social encounters
• Shyness relates to those who fear social situations and typically it
experienced by those who have low self-confidence and high apprehension

What are some of the causes of shyness?
• Shaming experiences or parental criticism
• Major moves from one school to another, or abrupt changes or disruptions in
family life
• Family neglect with little expressed warmth
• Hostile environments with public embarrassment (environments where bullying
or teasing is encouraged or reinforced).

What are some of the effects experienced by those who are shy?
• Canceling social events at the last moment
• Avoiding social interactions
• Few or no friends
• Low self-esteem, passive nature, and pessimism
• Excessive computer usage, but not social in nature

What can loved ones or friends do to help someone who is shy?
• Encourage them to talk about daily experiences and reinforce their
communication
• Help them challenge their own negative thoughts—be their cheerleader
• Avoid any negative criticism and negative labels for performance
• Role play situations with them so they feel prepared to handle new
experiences
• Reinforce any type of social interaction or communication
• Encourage the person to seek professional assistance from a therapist who can
teach them skills to deal with their disorder

State of Stress

It’s not your imagination—your stress level is going up! A recent survey by the American Psychological Association has confirmed that Americans are in a “state of stress.”

Tell us a little about the findings of the recent survey.
• American’s biggest stressors are money and work, which has increased in ratings from last year
• Rising housing costs rates as a high stressor for 51% of the population
• 32% of American’s report feeling extreme levels of stress on a regular basis. Add to that statistic, the fact that almost 50% of Americans believe their stress is dramatically higher than what it was just five years ago.

Are there any other differences reported in the current survey?
• Residents of the Western states report a higher degree of physical stress and tend to be less effective in managing their stress levels.
• Residents of the West tend to report more headaches, upset stomach and tightness in the chest than those in the Eastern Region of the country
• Residents of the Eastern states are more likely to see work as their main stressor with heavy workloads, choiceless jobs, and inflexible hours.

Are there any trends related to gender?
• 82% of women report experiencing physical symptoms of stress in the last month vs. 71% of males
• Women tend to experience more sleep problems (25% say they lose more than one hour per night) , overeating, & skipping meals
• Women tend to abuse more prescriptions due to stress.

What can we do to minimize our stress?
• Learn to say NO. Don’t take on more than you can handle
• Learn to balance our work, family responsibilities, and personal life
• Consider reaching out to a licensed therapist to assist with techniques that help minimize anxiety and discover methods for lowering stress through stress management techniques.

Stress Overload?

Some researchers suggest that between 75-90% of all primary care physician visits are related to STRESS- RELATED complaints! We will investigate some of the signs and symptoms of stress overload, as well as some suggestions for stress management.

First of all… tell us a little bit about stress and stress overload. (Stress is nothing more than an internal or external "load" on our human system. But, the way we react to that load is what determines if the stress or stress reaction is positive or negative. Stress overload occurs when a person does not adequately deal with the dis-stress and they experience some form of symptoms that affect their daily life in a negative way.)

What are some of the symptoms of stress overload? (There are symptoms, which affect us physically, mentally, or emotionally. Symptoms include lack of concentration, forgetfulness, low self-esteem, elevated heart rate, headaches, backaches, insomnia, depression, anxiety).

Is stress-overload more prevalent to one sex or the other? (Many researchers believe that women are more prone to stress-overload due to the fact that they take on too much and don't speak out and say 'no' of set limits. Additionally, many women don't ask for help or have to skills to let go of stressors.

What are some ways of coping with stress overload?
1. Talk and share! Learn to ask for help, delegate or negotiate tasks at home and at work.
2. Plan regular leisure-time. Plan down time to go out with friends, enjoy a movie, a hobby, or just kick back and watch television or a warm bath.
3. Say no. Give yourself permission to be assertive with those around you and set boundaries. If you have trouble saying 'no' try saying, 'I’ll think about it' so you have time to consider if you really want to do something or not.
4. Set realistic goals for each day. Try not to over-commit and know your limitations.
5. Change your mind. Remember you do have the ability to change your thinking and put a positive spin on many negative stressors.
6. Watch out for multitasking—it can become over-tasking! Slow down, and do one thing at a time.
7. Learn relaxation techniques. Try deep breathing, stretching, or yoga.

Ways to Ease Your Anxiety

Terrorism, the war in Iraq, Hurricanes, global warming, higher prices at the gas pump, crime in the streets… it all ads up to increased anxiety and worry for many Americans.

What are some simple techniques for lowering your anxiety level?
• Learn breathing techniques. When we become anxious our breathing quickens and our breaths become shallow. Practice relaxation breathing by inhaling through your nose and count to 4, hold for the count of 6 and then exhale through your mouth for the count of 8. This will calm your system and lower your anxiety
• Become active. We always talk about exercise and it’s powerful effects on reducing anxiety. Try walking, swimming, or riding a bike. These activities and others will increase your serotonin “feel good” endorphins and reduce our stress levels.
• Learn meditation. Quieting the mind can help you reduce anxiety. Research shows that people who join stress reduction classes and learn meditation and mindfulness experience lower anxiety levels.

You always tell us to seek the help of a professional counselor. What do counselors generally do to help us minimize our anxiety?
• Break our negative thoughts. Therapists help people identity how our thoughts shape our anxiety and fears. Therapists are trained to assist in breaking negative thought patterns that are destructive.
• Break distorted thoughts. Many of our thoughts are unrealistic, or filled with beliefs that might not be realistic. Therapists teach us how to balance our thoughts with positive realistic ones.
• Stress reduction. Therapists teach us techniques for managing our anxiety and skills to monitor our anxiety through increased awareness.

Are there any other things that will help us minimize our anxiety?
• Talk to someone in your support network
• Use visual distractions (TV, movies, video games)
• Use sensory-motor distractions (gardening, crafts, etc)
• Find an alternative positive obsession (crossword or jigsaw puzzle)
• Practice positive affirmations