Author Archives: admin

10 Steps to Manage Anger in the Workplace

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1. Identify who is angry
Train your managers and employees to identify the behaviors that can signal an anger challenged co-worker and have a positive system that will report these behaviors to management for further investigation. Do not wait.

2. Identify why they are angry
Interview reporting staff to determine whether indications warrant further review. Interview subject to determine why they may be angry at work. Offer positive solutions for individual stress and anger control or refer to EAP if appropriate and available.

3. Find solutions to organizations’ culture as it pertains to anger
Do not stick your head in the sand. Tackle the possible organizational issues that may be creating the stress and anger within your organization and work to solve these challenges.

4. Train leaders to create a culture of civility
Leadership comes from the top down and must address the issues with resolve. If anger is inbred in an organization’s leaders this becomes a difficult but important concern. The costs of anger are too high, in the long run, for an organization to be most productive and long standing. Retention of key personnel becomes an issue, if the leadership creates a culture that tolerates, or encourages, anger in the work place. Legal issues will also become an issue that cuts profits and productivity.

5. Train managers to identify anger and manage teams/individuals with issues
Managers require training, support, and good leadership. Coaching or mentoring managers, especially new managers who have risen from technical backgrounds, becomes an essential ingredient for most successful organizations. This will also reduce turn-over, sabotage, and legal challenges.

6. Train employees to control their stress and anger appropriately
Give all of your employees the tools they need to manage their own individual stresses and anger. Do not assume that they will learn civility and self-management outside of work. Though this requires time, resources, and management attention, it will pay off in increased organizational productivity and employee loyalty.

7. Manage organizational stress and transition management
Learn how to manage your organizations transitions and help your executives and employees survive the stress at work. This will prevent problems and create an environment where positive performance can thrive.

8. Create an anger management program for individuals with clear goals
When someone has an identified anger management challenge, it may be a great management decision to assist your personnel with a anger management program rather than replacing these people or expecting and outside agency to fix your “problem.” Programs can be tailored for your specific requirements. Some have a 2 day seminar and individual coaching if individuals require additional support. Other organizations may have on-going, and mandatory, groups for people identified with anger challenges. External coaches or therapists are often hired for these programs so confidentiality does not become an issue in the work environment.

9. Take immediate action: Zero tolerance of anger and violence
Tolerating anger displays or violence is dangerous. It can send the wrong message and opening your organization up to harassment law suits. Leaders must be strong with this Zero Tolerance.

10. Offer ways to speak out safely about issues to prevent anger and violence (be open to creative solutions)
Create venues that allow people to be heard. Respect diversity of opinion. Create a safe way to express appropriate levels of stress and frustration. Always look to build a better environment and culture.
To implement these principles can require resolve and leadership. Many organizations require coaching and consulting to make these deep changes to their culture. The pay-off can be found in increased productivity, loyalty, and more creativity to problem solving.

L. John Mason, Ph.D. is the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Success & Executive Coaching and Training.

Please visit the Stress Education Center’s website at Stress, Stress Management, Coaching, and Training for articles, free newsletter signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.

If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program for a secondary source of income or as career path.

Ovarian Cancer Rant

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This is a personal rant regarding my feelings about ovarian cancer. As many of you know, my wife, Barbara, passed away in early 2012 after being diagnosed with ovarian cancer 8 1/2 years before. We were given a terminal diagnosis. Barbara lived bravely and stoically fighting her disease as best she could. I recently saw a video that was posted on Facebook and it was Pierce Brosnan speaking about the death of his first wife and one of his daughters to ovarian cancer. And so it triggered this personal rant.

After living with this disease, I know that there is very little that you can do to prevent this horrible disease. However, I still wish that there was a better way to diagnose and treat ovarian cancer. From personal experience, I know that the early symptoms mimic many other conditions and diseases and so make it very hard to catch ovarian cancer in its earliest and most treatable stages. There will come a time when the researchers and medical community will be able to turn a woman’s immune system against the disease and defeat it with fewer of this scars and side effects that come from the current treatments.

Please consider learning all of the earliest signs and symptoms of ovarian cancer and do not let your loved ones suffer the deadly consequences that ignorance allows. If it is within the realm of possibilities for you, please consider giving a donation to fund the research to help better diagnose and treat ovarian cancer. If nothing else, please share any information that you can with the women that you care about so that they will be better able to prevent the difficult life that one has to lead with a diagnosis of ovarian cancer.

I will provide a link to the information regarding the early detection of ovarian cancer. If you have any questions about whether you may be suffering the early stages of ovarian, know that a blood test, the CA–125, may be the best early detection that is available for us today. Ask that your doctor take any symptoms of bloating or abdominal distress seriously, unlike the doctor that missed Barbara’s diagnosis for eight months, despite her repeated concerns. I do not know if an earlier diagnosis would’ve been helpful but my anger has not abated even after a decade. The Ovarian Cancer Organization http://www.ovarian.org/symptoms.php

And hopefully, you will never have to deal with ovarian cancer. You would benefit from remembering to always hug your family and friends and tell them that you love them.

Autogenic Training: Try It, You May Like the Results

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Have you heard about Autogenic Training as a stress management or anxiety control technique? If you haven’t, you should look into it. Since I learned this stress management technique in 1977, I have been using it, with great results, for my relaxation practice.

Autogenic Training was first developed in 1928 in Germany. There has been a lot of research regarding the success of using Autogenic Training Phrases with stress/anxiety related disorders like: panic/anxiety, high blood pressure, migraine headaches, GI disorders, chronic pain, and many other health challenges that are created or made worse by stress. Most of the research and reports are written in French or German so for English speakers this technique may be less familiar. I learned about Autogenics while in training for my career in biofeedback in 1977 and have been using this technique as my personal stress management strategy ever since. It took 6-8 weeks of regular (daily) use for me to get the higher levels of benefit. The skills of relaxation and awareness require at least this amount of practice no matter which stress management technique you try…. so be patient.

Autogenic Training requires that you repeat 6 basic phrases until you feel the desired results. With practice this can be abbreviated into a much shorter period of time. Now, it takes me only about 5 minutes of repeating the phrases to get to the level of relaxation that I desire. This leaves me 10-15 minutes to enjoy the state of deep relaxation in my 15-20 minute relaxation/meditation period. The positive effects of this relaxation generally last for the whole day, at this stage of my life. The 6 basic phrases include:

Begin with a mood phrase to ‘get you in the mood to relax’ by slowly repeating… “I am at peace with myself and fully relaxed.” (Eventually, this phrase will trigger a lot of the relaxation.

1. “My right arm is heavy” (repeated at least 3 times or longer until you can feel your muscles start to relax.) Then change to, “My left arm is heavy” (repeated 3 or more times.) Then relax your legs as you repeat, “My right leg is heavy” repeat 3 or more times. Then switch to, “My left leg is heavy” repeated. Finally, repeat “My neck and shoulders are heavy.” The arms will usually be easier to relax than your legs. The neck and shoulders are generally more difficult for most people and may take as long as 6-12 weeks of practice before you get them to relax.

2. Repeat, “My right arm is warm” (repeated at least 3 or more times to allow the warmth of blood to flow more freely down your arm into your hand and fingers.) Change to, “My left arm is warm” and repeat until you feel warmth or a pulse or a tingling feeling in your hands. Then say, “My right leg is warm” and repeat. Then, “My left leg is warm” repeat. Finally, repeat, “My neck and shoulders are warm” repeat, though this may require many practice sessions.

3. The next phrase to repeat is “My heart beat is calm and regular” repeated to slow your heart rate.

4. Next phrase is “My breathing is calm and regular” repeated slowly.

5. Then say, “My stomach region is warm and calm” and repeat to relax your abdomen.

6. Last phrase to relax the muscles of your head and face is “My forehead is cool and calm” repeated until your forehead and jaw can start to relax.

The return phrase to repeat at the end is, “I am refreshed and alert” repeated and with taking a deep breath.
I will usually say the 6 relaxation phrases and then sit quietly to enjoy the relaxation before I awaken with the “return” phrase. Also, combining these phrases with temperature training biofeedback makes for powerful step before beginning an anxiety control visualization or a desensitization process.

Give it a try. I have seen this technique work very well with many people who could benefit from stress and anxiety management.

More information available on the “articles” page of the Stress Education Center’s website at www.dstress.com.

Back to School

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Its Almost Time for Fall

Today, I am shopping for school supplies for my “little brother,” Mr. Ethan. Ethan is now 13 years old and is entering 8th grade. He has been my “little brother” for almost 4 years. We have had this school supply ritual for the past 4 years as we prepare for another school year. We both feel the optimism of the fresh start and have hopes for a school year filled with success. There are many memories of school preparation that I recall from my own student years and the years of raising my 2 sons. I remember battling with my father to squeeze 6 or 7 dollars worth of new school supplies out of him. It was the only nightmarish part of returning to school. My sons and Mr. Ethan do not have difficult memories of getting my support for their academic experiences.

In the United States, the school year usually begins at the end of the Summer months and in the beginning of the Fall season. There is a lot of history for me of major life transitions at this time of year. Besides school starts, I remember that my mother passed away on September 10th, the night before 9/11 in 2001. I have experienced relationships begin or end in the Fall. I remember jobs starting in the Fall. I remember moving and travels and my birthdays and many other significant experiences that historically have happened to me in September and October. To be honest, I have mixed feelings regarding the period that transitions from the end of Summer into the Fall seasons. Everyone has these anniversaries than can affect the emotional sensitivities of certain dates or of specific times of the year. Every year my wife asked me about how I am doing with my emotional survival at this time of the year because she has had to weather some tough Fall seasons with me in the 29 years we had together.

Don’t get me wrong. I love Fall. I love the change of weather and the days growing shorter. I love the football season and the World Series. The changing colors of the leaves and the crispness in the early morning air are things that I celebrate. And yet, after living for 60 years+, I have ambivalence about what life may bring in these coming months.

I challenge you to reflect on your own memories and feelings about the changes of these seasons. Perhaps, for you, there are other times on the calendar that inspire you emotionally and historically as Fall challenges me. If nothing else, if you live in the Northern Hemisphere remember to begin to prepare. Gather fire wood. Harvest nuts for the Winter. Make your nest safe for coming cool and wet months. And, as always, gather your family and friends for a chance to enjoy the fading warmth and light as the seasons change.

If you live in the Southern Hemisphere, forget all this maudlin drivel and get ready to celebrate Spring and your warm lazy days of Summer…. There is always a different perspective to embrace.

Take good care of yourself. If you require support or assistance with stress or anxiety consider contacting the Stress Education Center for coaching or group trainings at www.dstress.com and send your emotional blessings to my “Little Brother,” Ethan, as he embarks on his fresh academic start.

End of Summer, Back to Work

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For those of us living in the Northern Hemisphere, September signals the end of Summer and the transformation into the Fall season. Days are getting shorter. The temperatures will begin to drop. The rainy season (if you have one) may be starting to approach. In the U.S., children return to school and vacation time ends. Many people begin to gear up for the work push that starts now and continues until the mid-winter holidays.

At work, we have discussed the late Summer vacation trips and now prepare for the Fall Firestorm of Frantic Fanatics. In mental health, this means that people who have ignored their symptoms because of Summer time distractions will now charge the office and demand assistance in dealing with their depressions and anxieties. The world governments are gearing us up for the cataclysmic “Swine Flu Pandemic” that is about to hit. (Remember to “WASH Your Hands AND Cough Into Your Elbow (if you have a cough and a spare elbow.)) (This reminds me of the drop to your knees and cover your eyes if an Atomic Bomb explodes in your neighborhood advice that we were instructed to do in the 1950’s.) So craziness resumes in every sense imaginable.

In the Fall, we need to gather our resources to prepare for the short, darker days of Winter. Many of us will turn our focus to inward or indoor thinking. People will be more pressed together in school, at work, or in social activities. Communication will be tested and so our communication skill-set will benefit from improvement. Thank goodness we will have something relevant to discuss like the Baseball playoffs or the football season or who will win on “The Voice.”

In fact, I believe that it is time to take stock in what you require. What keeps you healthy? Do you need to make time to exercise? Do you need to pay attention to what you eat? Do you require a long term goal and plan for things that are fun, important, or financially beneficial (or all of these)? Do you need “Healthy Relationships” in your life and where do you go find these? And do not forget, make time to celebrate and participate in activities that truly feed your spirit and your soul!

Yes, the coming season of the Fall, can be a time of positive self-reflection. Take the opportunity to assess or to re-assess what you require for health and how to achieve it.

Please take good care of yourself.
Stress Education Center

The Unexamined Life is Not Worth Living

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This extreme concept has reason for examination, even today…

“I’m sure you’ve read this quote before: “The unexamined life is not worth living.” Socrates said that at his trial for heresy. He was on trial for encouraging his students to challenge the accepted beliefs of the time and think for themselves. The sentence was death but Socrates had the option of suggesting an alternative punishment. He could have chosen life in prison or exile, and would likely have avoided death. But Socrates believed that these alternatives would rob him of the only thing that made life useful: Examining the world around him and discussing how to make the world a better place. Without his “examined life” there was no point in living. So he suggested that Athens reward him for his service to society. The result, of course, is that they had no alternative and were forced to vote for a punishment of death.”
Quote from an article by Karl W. Palachuk

But what does this say about YOUR life?… Do you plod through your existence with your eyes focused only on your work or present task, or do you focus on a larger perspective of examining your place in a large frame of reference? Do you question what you hear on the TV or on the internet or in the newspapers or even from your teachers or ministers? Do you spend time and energy adjusting your life’s direction to create better opportunities to serve? Do you challenge yourself to learn new things, no matter what your age or circumstance? Do you risk the fear and anxiety of discovering the deeper secrets of your own existence? Would you confront a found flaw or weakness within yourself to help to make a better YOU? Do you ask for feedback from counselors who do not let you take the easy path through life? Finally, do you place yourself in new experiences to test yourself so that you can “stretch” and to grow emotionally and intellectually?

Many people just give up. They think that they already know everything that they need to know about themselves and their world. They are lazy. They are too scared to risk change. They may be too frightened to challenge themselves and their beliefs with new perspectives. They risk being bad role models for the next generation by not living on the edge and continuing to self-examine and to grow. It is safer and easy to live with old ways of thinking and long held values, but the world, and consciousness, is changing too fast to tolerate, and reward, this anachronistic way of being/thinking. In fact, if you are not thinking FOR YOURSELF someone else’s thought will guide your life and these may not be a good fit for your lifestyle. It takes courage to find, and develop, your own path. It takes courage to stand out and to speak out for your own personal truth. But it is worth it!

Finally, what is the path toward true wisdom? Does wisdom come from self-awareness and the deepest levels of personal knowledge? Some people believe that the purest form of wisdom and knowledge can only be approached by the most self-aware people or those basking in the unconditional love and acceptance that we experience after we move beyond our physical constraints of life… What do you believe?

Keep moving forward or risk dying (at least emotionally)… Challenge yourself! Never fall into the trap of thinking that you are too old to learn or too old to change.

I would love your thoughts and your feedback. Please contact me through our website at the Stress Education Center at www.dstress.com.

What Makes a Manager a Bad Boss

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Survey Results

Do you want to avoid becoming a bad boss? Do you fear that you may already be considered a bad boss? Just want to commiserate with other people who have bad bosses? Here are thoughts about what makes a bad boss, well – bad?

Survey Results from a readers survey conducted by Susan Heathfield regarding:
What makes a manager a Bad Boss

1. 37% reported: The Manager provides little direction.
2. 21% said The Manager micromanages or “nit-picks.”
3. 15% said, The manager belittles and puts down staff.
4. 12% said, Little or no recognition for success or hard work.
5. 8% said, The manager is indecisive and seemingly changes direction at whim.

Bad bosses, in order of their frequency in the survey, do the following.

Love “brown nosers”, tattletales, and relatives who report to them. They choose favorite employees and cover up and make excuses for the poor work of their incompetent favorites. They ignore selected people and discriminate against many employees.

Fail to communicate, and may not even have, expectations, timelines or goals. Bad bosses change their minds frequently leaving employees off-balance. Bad bosses change expectations and deadlines frequently.

Use disciplinary measures inappropriately when simple, positive communication would correct the problem. Bad bosses ignore employees until there is a problem, then pounce.

Speak loudly, rudely, one-sidedly to staff. Bad bosses don’t provide the air time for staff to respond to accusations and comments. They intimidate people and bully staff. They allow other employees to bully employees.

Take credit for the successes and positive accomplishments of employees. They are equally as quick to blame employees when something goes wrong.

Fail to provide rewards or recognition for positive employee performance.

Additional characteristics that were reported included the bad boss:
1. Is not qualified for the boss job by either skills or experience.
2. Will not let go of problems or mistakes. The bad boss returns to discuss negative events continually and searches for faults in employees.
3. Will not accept constructive feedback and suggestions for improvement. The bad boss can’t deal with disagreement from employees who have their own opinions about work related issues.
4. Lacks integrity, breaks promises, and is dishonest.
5. Does not have the courage to deal with a difficult situation despite knowing that it is the right thing to do.
6. Causes dissention among staff members by his or her actions and comments.
Comments also made the point that a lot of bad boss behavior is enabled, or at least allowed, by the boss’s bad boss.

Many managers have great technical: training, experience or skills, but have not been coached or mentored as managers. If you are looking for coaching or management development, please consider the Professional Management Coaching Program for manager skills training.

L. John Mason, Ph.D. is the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Executive Coaching and Training.

Please visit the Stress Education Center’s website at Stress, Stress Management, Coaching, and Training for articles, free newsletter signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.

If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program for a secondary source of income or as career path.

#1 Waste of Time and Energy

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A Case for Executive Coaching:

There has always been a huge amount of waste in America. Heck, we have made a fine art of wasting our resources, but the catastrophic effect of wasting our time, our money, our energy, and our health on our lack of positive attention to the excessive stress in our lives is mind boggling stupid!

If we could avoid accidents and focus better on present assignments, we could save a huge amount of time and energy. This will save us money and improve our productivity… A very simple concept, but an easily ignored solution to our huge problem of wasted resources.

An executive vice president of a large financial institution was referred to me for Executive Coaching. He was actually sent by his physician because he was challenged by high blood pressure and GI complaints as a habituated response to his daily work stress. Let’s call him Bob. Bob was very successful and in his mid 50’s. He admitted that his real motivation in seeking coaching was that he was suffering from “Burn-out.” We decided to help him to manage his stress related symptoms because these “distractions” were keeping from enjoying his work. I gave him background information regarding the physiology of stress to help explain how and why the stress response manifests in physical or emotional symptoms. I also explained that stress wastes his time, uses up his energy, and creates distractions that can lead to wasteful mistakes. Bob agreed to listen to some guided relaxation CD’s that would teach him to control his habit of holding stress in his circulatory system and GI tract.

We met once a week to check in and to upgrade his stress management strategy. There was a huge struggle in the first few weeks because Bob could not “find time” to listen to the 20 minutes guided relaxations. At our fourth session, I “fired” Bob. I explained that it was a waste of our time and his money to continue this work if he was not going to follow through. (Note: the understanding of the theory of stress and stress management is almost never enough… one actually needs to practice stress management to master it to get the best results.) Bob had never been “Fired” from anything and he pleaded with me to give him one more chance… He figured out a way to use the CD before work. In two weeks he returned with a positive response. It was not that his blood pressure had dropped, because that requires 8-12 weeks of regular practice for most people. Bob said his GI complaints were a little bit better. But, Bob’s biggest revelation was that in 2 weeks of practice he could get his 8 hours of work done in 6.5 hours and this freed time to work on “back burner” projects (that were more interesting to him.) He was getting more done in less time AND having more fun! His “burn out” (due to overwhelm) was slipping away. Bob was sold on this stress management process because he was feeling better and being more productive. He realized how much time and energy he had been wasting!

Bob’s story is far from unique. I have heard this hundreds of times. Americans have a difficult time “sitting still” and resist practicing stress management to prevent problems or to improve their quality of life. If you found the “right” stress management technique, one that will work for you, the practice will free up your time, energy, and improve your focus. Research indicates that 20 minutes of deep relaxation can re-place the need of up to 2 hours of sleep. The sleep that you do get will be deeper and more restful. That is another huge problem for Americans, we do not get enough quality sleep/rest and our health and productivity suffers.

If you could feel better, save time, improve your productivity and focus, and have more energy would you spend 20 minutes of your valuable time practicing stress management? Stress management can even help to slow the aging process and may help you from the eating habits that make you gain weight.

Getting trained or coached in stress management is not expensive. The skills you will learn will last a life time and may prevent, or reduce, the need for costly medications. You might be able to minimize, if not eliminate, stress related symptoms that impair the quality of your life and negatively affect your productivity.
My challenge to you after reading this article, will you get up and do something to manage your stress or will you just stick your head in the sand and re-enter your state of denial??? Effective stress management often includes a combination of regular relaxation (or meditation,) some physical exercise, and a decent diet that avoids caffeine… Also remember that alcohol, medication, or drugs are not good long term solutions for stress management.

Please take good care of yourself.

L. John Mason, Ph.D. is the country’s leading expert on stress management and the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Success & Executive Coaching and Training.
Please visit the Stress Education Center’s website at Stress, Stress Management, Coaching, and Training for articles, free newsletter signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.

If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program for a secondary source of income or as career path.

9 Tips for Management Success

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Skills Necessary to Be an Effective Boss

Would you like to improve on your management skills? Whether you are a business owner, an executive, mid level manager, or beginning supervisor you can develop your skills which will increase the productivity of many of the people who report to you. Though simple in concept, these skills may require practice and dedication to master, unless you are a “natural” manager. (Even “natural” managers can improve their skills, and if you are a “natural,” you already know that you can be even more effective.)

Working with people requires interpersonal skills that can come more easily to some people than others. Especially if you have been promoted because you have great technical skills and experience, you will want to avoid becoming a victim to the “Peter Principle.” The definition of the Peter Principle is as follows…

“The theory that employees within an organization will advance to their highest level of competence and then be promoted to and remain at a level at which they are incompetent.”

[Author Laurence Johnston Peter (1919-1990).]

The level of incompetence suggests that people will rise to a level of management that they are untrained to do with success. Managing other employees with skill and competence is often the level that proves most difficult.
To become a successful manager requires certain awareness and then specific skills at communicating, motivating, time management, effective delegation, training, hiring winners, personnel evaluation (or appraisal), self-awareness, and healthy self-confidence. You can neglect any of these qualities/skills and still get by as an average or poor manager or you can confront the personal challenges and develop into a good boss and successful manager. Good, to great, interpersonal skills will help a lot but not everyone has these skills when are getting started in managing.

To become skillful, you first have to realize that may not be perfect and that you would be willing to make positive changes to some deeply held beliefs or habit patterns. Sometimes we have to “unlearn” habits or techniques that we have used, or seen used by our parents, teachers, ex-bosses, or mentors. As an example, have you ever seen a frustrated parent or manager yelling emotionally in an upsetting moment. There may even have been violence or intimidation expressed and you realize that in the modern world of work, this is not acceptable as a motivating or guiding management concept. These explosions of emotion may work once or twice, in the “short term,” but will not work effectively for long term success. “Explosions” tend to damage relationships and may require too much time and energy to repair, which can be very difficult to do if your employment has been terminated.
There can be frustrations in interpersonal interactions, however, but appropriate managing in these difficult situations is what sets the great managers apart from less prepared, less successful managers.

1. Your personal motivation to be open to change and the desire to become a great manager is essential.

2. Self-awareness regarding your strengths, and more importantly, your challenges (your flaws/weaknesses) is very important. It is best to know, and understand, your own style of communication, your own motivations, and the difference in the styles and motivations of the members of your team so that you can communicate with, and then motivate, all team members most effectively.

3. Your abilities to communicate can be developed and enhanced to allow you to manage more effectively. Especially important is the ability to listen and the patience to really understand what you are hearing from your communication partner. (Do not rush to respond. Show respect and draw your partner out until you can clearly re-state what they are attempting to communicate.)

4. Negotiate a fair resolution, where possible. Rally your communication partners allegiance to your mutually agreed upon solution. Set a reasonable and verifiable timeline for accomplishment of the goal or project. “Clearly prioritize” the efforts of the project, the team, and each individual’s role in the project.

5. Offer support (and mentoring) along the way, without micro-managing along the way. Positive feedback and, most importantly, plenty of positive recognition (and celebration) for positive movement and ultimately for success will be worth your time and effort.

6. Show respect and try to see your partner’s point of view without overtly judging. Good delegation tolerates solutions that may follow a different path than you might have chosen. Though taking responsibility for their decisions and actions can be a very important step by your employee and should be discussed in the planning (job description) phase of the delegation process. (It is best, where possible, to allow for creativity by your team members.) Find ways to get your people to “fall in love” with your project, and hopefully, your company by allowing creative input into the project development process.

7. Clarity is important and should include the “big picture” of what is desired for long term success of your organization and how all of your individual team members will fill the necessary roles to accomplish the objectives of the project at hand. (Everyone needs to know their roles and their value to the project.)

8. Honor and acknowledge as many individuals, and of course the team, as often and as much as possible. This is especially true when deadlines are tight, team work is good, and creative solutions are developed. Rewards and acknowledgment do not always have to be in financial rewards (though team members who are high “Utilitarians” will require appropriate remunerations or other forms of compensation for their successful work.) Not everyone is motivated, solely, by money. This is where knowing your people will work as a successful retention strategy. Be creative in providing recognition and rewards.

9. You need to really care! Care about your team. Care about the project. Care about the company/organization, if at all possible. Your team will know if you do not “really care” and they will treat the project in the same way they see (or feel) their manager’s level of commitment.

If you find that you require clarification on any of these tips or could benefit from coaching to enhance your skills then find the best coach, trainer, or mentor to get you to the level you require. Do not think that you have to “re-invent the wheel” or figure it all out on your own, get feedback and assistance. Recognizing where you require assistance is the most important step you can make toward your eventual success. People who do not know how to ask for help are often the ones who do not reach their full potential. If your organization does not support you in your quest for improvement then consider doing this for yourself and possibly exploring other more supportive and empowering organizations.

Many managers have great technical: training, experience or skills, but have not been coached or mentored as managers. If you are looking for coaching or management development, please consider the Professional Management Coaching Program for manager skills training.

L. John Mason, Ph.D. is the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Success & Executive Coaching and Training.

Please visit the Stress Education Center’s website at www.dstress.com for articles on Stress, Stress Management, Coaching, and Training, free newsletter signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.

If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program at www.dstress.com for a secondary source of income or as career path.

Caffeine Cause Anxiety Attacks

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Since the dawning of the “Information Age” in the early 1980’s the pace of change has accelerated in our society. To keep pace with the explosion of new information and this rapid rate of change, many people have adopted a new coping strategy of increasing their consumption of caffeine. Caffeine is a drug. It is a stimulant which increases many of same physiological responses as the survival response known as the “Flight-Fight” response. It is this reaction by the body to the stimulation from caffeine that can trigger an anxiety-type physical reaction. Many people are unsuspecting and naïve regarding the full extent of this response to which often includes a common, and even, celebrated “rush” of energy. Knowing about this response can keep you from being a victim to caffeine related anxiety attacks.

As a stimulant, the effect of caffeine can be different from one person to the next. The amount of caffeine consumed, and then the amount actually absorbed by the body, can contribute to the range of reactions. It is not uncommon for caffeine to cause an increase in brain wave activity that can arouse a tired mind. This is the most desired response for many sleep deprived people. This can backfire on many people who may have a day long response to their morning coffee (or other caffeine source) because many people can not sleep well at bedtime as a response to this early caffeine consumption. This “vicious cycle” will then cause poor quality sleep/rest which requires more caffeine to get “up” for the next day’s activities.

The stimulation caused by caffeine can also increase heart rate and for some people increase their blood pressure as it simulates the release of excitatory hormones like adrenaline (epinephrine.) This rapid heart rate, when severe, can scare people, triggering the hormonal release which can cause a greater anxiety reaction. The frightening response to the physical associations of an anxiety attack can cause fear and can even drive people to the emergency rooms with the concern that the patient believes that they going to die from a heart attack. We have enough anxiety in our society without pushing ourselves over the edge with the stimulation of caffeine.

Caffeine can cause an increase in skeletal muscle tension as it triggers the classic flight response. This muscle tension can be distracting (loss of focus), cause fatigue, and in many cases increase the likelihood of increased muscle spasms and so, muscle contraction pain. In this way, caffeine can contribute to muscle tension headaches from the tightness of muscles in the jaw, neck, and shoulders. For people suffering from chronic muscular tension pain, this can contribute to their tension and pain. It will often cause an increased anxiety driven response to their pain which can intensify their chronic pain complaints. This is especially true for lower back pain and neck/shoulder pain, as well as the peripheral pains in the arms and legs that can be associated with back pain.

For those of you who use caffeine regularly, you should also know that there are plenty of cases of physical and psychological addiction to this drug. Many people feel withdrawal symptoms that are not comfortable when they try to discontinue their caffeine habit. If you want to discontinue, the best way to do this would be gradually over time. Substituting ½ de-caf into your morning coffee and minimizing other caffeine laden products will be helpful. Be patient and drink extra water!

In its defense, caffeine can be helpful for some types of headaches such as migraine headaches which can be reduced by caffeine or associated cafergot. (Cafergot is a brand name of the combination of ergotamine and caffeine.) With its stimulating effects on the digestive system, caffeine may also work as a laxative to minimize problems with constipation. Historically, European coffee “salons” were places where intellectuals could meet and have lively discussions while drinking brewed coffee which was more healthful than the untreated available water which was often contaminated with deadly diseases of the Middle Ages. The other alternative beverage for most Middle Age Europeans was to drink beer or alcoholic drinks which did not encourage good discussion, thinking, or productivity.

Since the 1980’s, our society has seen an explosion of coffee houses and Espresso stands. You can not get through any American city without being confronted by easily accessible purveyors of liquid coffee refreshments. Both young and old are caught in this “glamorous” habit with expanding zeal. A gift of choice is the insidious gift certificate for the expensive coffee houses. This has gotten to be big business.

Besides coffee or espresso drinks, caffeine is found in many products. Black teas, green tea, soft drinks, chocolate candy, and as an additive in many other products are but a few of these additional sources for caffeine. There are even a few products with commercial names like: Jolt, Red Bull, and RockStar that cater to the young caffeine crazed generation that seem to require higher concentrations of caffeine. I do not want to deprive people from indulging in these products, but people must be aware of what the effects of these products can do to their body’s and to people who interact with caffeine saturated folks. Many cases of “road rage” may be traced to the negative effects of over-caffeinated, stressed drivers.

Let’s have some common sense. Moderation is a great rule to follow, especially if you are one the people who are most sensitive to the effects of caffeine. Coffee businesses are not bad or the enemy, we just need to learn how use their products in the most appropriate ways.

If you are looking for wellness coaching, please investigate the Professional Stress Management Coaching Program (train the trainer) at http://www.dstress.com

L. John Mason, Ph.D. is the country’s leading stress management expert and the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Success & Executive Coaching and Training.

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