Category Archives: Health

Being Present: Key to Mindfulness

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Have you ever suffered from anxiety, fear, or major stress? If so, then the chances are good that the fear or anxiety were born out of an experience from the past, as a learned response, or from fears of some future unknown or uncontrollable event. Throughout our lives we suffer great or small traumas and our body learns to respond to similar scenarios as if we were having PTSD (post traumatic stress disorder) reactions. In deed, we may have mini-PTSD responses to fearful or difficult events even if these past events were not life threatening. Most importantly, if we ruminate on past events then we are not totally “present” in our bodies, in present time. Our bodies will then attempt to make us “present” by dragging us back into the present moment with an irritating, if not worse, symptom like an anxiety attack. This symptom is not necessarily the enemy, but it is a warning sign that we are not paying attention to our bodies, in the present moment.

Fear of the unknown or the uncertainty of what can happen in the future will also trigger a symptom of fear or anxiety. Since we can not predict the future with 100% accuracy, our flight-fight response can be triggered and physical or emotional symptoms can be exacerbated. When we lose track of the present moment, our body can force us to consider the present in rude ways.

Conversely, at the heart of every stress or anxiety management technique are simple activities designed to bring us back into our bodies in the present moment and in a “positive way.” One strong example is the request to take a deep slow breath and to feel the cool air as you inhale and the warm breath as you exhale. This simple, but powerful, request asks that you release thoughts regarding the past or expectations of the future and to feel the subtle difference of a slow inhale and exhale. This act of Mindfulness can back you away from your fear or anxiety especially when this has been rehearsed enough to become a habituated pattern.

Being Present or practicing Mindfulness is easier said than done, but the concept is not difficult to understand and with practice not too difficult to learn. Being prepared to “let go” of fear, anxiety, or traumatic thoughts can be very useful and can succeed when the skill of “Being Present” has become a positive habit.

Other techniques for mindfulness would include feeling: muscles relaxing, heart rate slowing, hands and feet warming, stomach tension releasing, and sensations of slowing down of distracting thoughts. Techniques which can lead to this state of mind and body, when practiced, include: Meditations, Autogenic Training, Progressive Relaxations, Visualizations/Imagery, forms of Self-Hypnosis, Breathing techniques, Yoga/Stretching, biofeedback training, and other types of focusing and observations. The secret is to find the one that works best for you, master it, and then use it preventively on a regular basis.

Information at the Stress Education Center’s website wwww.dstress.com may prove helpful to you.

Basking in the Light of Self-Acceptance

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Can you allow yourself to bask in the light of Self-Love and Self-Acceptance? Can you see and accept both your strengths and your flaws? Can you find a way to break from being a “victim” of your challenges and your lessons?

Life would be easy if the answers to these questions was “Yes.” For most of us, we are in the struggle called “living” and can not find the time and energy to even ask these questions, let alone, develop the answers. These are questions that people have asked and struggled to answer since the first humans had enough consciousness to realize that they were more than just animals attempting to survive in a difficult, dangerous world. The lessons of consciousness that we historically struggle with are often ones like: What is my purpose? or Why am I alive? or Is there a God? or What happens when I die? or How can I find Love? or How can I keep the faith even as the storm of humiliation and disappointment surround me? There are no easy answers… but for each of us the process of discovery along the path to finding these answers is what our lives are all about.

I believe that each one of us is connected to a higher consciousness and our goal in life is to learn from our flaws/challenges so we can get a less filtered view of this pure consciousness. We are trying to connect with the God within us and to bask in the light of unconditional love and consciousness.

At some point, we must acknowledge our imperfections and find a way to accept these challenges as the lessons we have to learn. By accepting these flaws and giving up the “fight against them,” we can free our energy to find a better way to our life’s purpose and our goals. By giving up being a victim to our weaknesses or imperfections, we can invest our time and energy in moving more freely to the light of higher consciousness. Why is it easier to accept other people and their imperfections, than it is to accept our own? Accept and celebrate your flaws, especially if you wish to find a way to move in more positive directions.

Along the way, find and celebrate the God within you. You may be surprised to find how surprisingly familiar this supreme consciousness really is. (For me, God is not a religious term. It is a word that symbolizes unconditional love in the purest form and the highest consciousness that connects all living things.)

Basking in the Brilliance of Spirit

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What feeds your spirit? What activities connect you with your spirit? How often do you seek to develop your spiritual nature? When we speak of “spirit” or spiritual development in this article, we are not speaking about learning religious philosophy or in practicing religious rituals. Instead, we are speaking of the deeper connections with the brilliance of love and light that comes from deep within every living being. In doing so, there is no exclusion of spirit due to different philosophical or religious beliefs or attitudes. There are no qualifications or exclusions from connecting with spirit. One of the main understandings regarding this celebration of spirit is that “we are all at one” with all other living creatures. We are all “connected.”

Time and space (place) are less of a division in the world of spirit. Spirit may be more a feeling rather than a thought. For people who have been able to bring these feelings back from a spiritual experience often describe a feeling of “oneness” or a sense of deep connection. There may also be a feeling of “unconditional love” which can also be described in some religions as a feeling of connection with the religion’s God, but not necessarily with all the morale or cultural beliefs.

People will visit a glorious natural environment and feel the power of connection with natural beauty that has the power to create calmness and sometimes healing. When learning to connect with your spirit it is good to be reminded that you can get there more easily if you “Quiet your mind” and control your expectations. (Neither of these is easy to do when getting started but can come more easily with practice.) It is important to be “still” and to let “it” come to you. Chasing the spirit can make it more difficult to do. A final reminder: Be Open… You may not experience the process in the way you think you might need, but actually get the experience that you will best learn from…. If, you are open to it.

I am reminded of a time when I was in a late afternoon meditation on a cliff that over looked the waves churning unto a beach in Sonoma County, CA. With my mind reaching to be in “neutral” (no extra thoughts), I found myself listening to a dialogue in my head. One voice seemed to come from the perspective of a “guide” in the form of a seagull who was describing the birth of the winds as a power to consider. The Voice suggested that the winds were created by the difference in temperatures of the ocean and the land. As the land heated up and warmed the air over it, the air would rise and the cooler air over the ocean would rush in to fill this void, so creating a breeze. Waves are generated by the movements of the wind and their force is respected for the great power that this force of nature manifests. The Voice asked me to consider harnessing the power of the winds as seagulls do as they soar, almost effortlessly, by using the currents of wind. A part of me listened to the dialogue with fascination. Another part of my mind was asking where this Voice was coming from and where the information of this Voice was coming from. I considered the experience as a connection with the “collective unconscious” described by many famous psychologists and philosophers. I felt blessed to be allowed to share in this mind expanding experience.

Another late afternoon meditation created a powerful but not uncommon learning experience. In my visualization, I imagined that I was sitting by a river with my back against a tree. I pictured myself meditating and seeing the transformation of the river in front of me into the “River of Life.” It was golden in color. It flowed from my right side to my left, slowly and evenly. I “knew” that the waters would eventually empty into the sea. Each golden molecule of water represented a living soul. The molecules of water would evaporate from the sea to form golden clouds which would lead to a golden rain high up in the mountains. The molecules would join other molecules to form small streams flowing downhill to join larger rivers until the “cycle of life” would be repeat by following the path of the golden river of life back to the sea, once again. I saw myself as a molecule of water swirling downstream occasionally being caught in an eddy and swirling in circles to learn my lessons. Most importantly, I felt myself “connected” to all other living things in this river of life. I knew that I was never alone or separate from other living beings as we struggle to improve and move forward with our lessons of life. Though this meditation happened for me almost 40 years ago, I remember it and I feel it as if it was happening right now… This type of connection with the oneness of consciousness is far from unique. It has happened before and will happen again in some form or another for people who are open to this transformative experience/lesson.

Please consider taking time to connect with your spirit and celebrating the learning that you can achieve. It will change your life.

For life balance and stress management, it is important to maintain your ideal state of mind, body, and spirit. Too focused attention on any one area, over the others, may provide an imbalance that will not allow the best quality of life. Please take good care of yourself.

Please comment on this blog if you are so moved.

How Much Sleep Do YOU Need?

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I am L. John Mason, Ph.D. and I founded the Stress Education Center (www.dstress.com) in 1978. Like you, I have required sleep every day of my life. But the question arises, how much sleep do you require to be happy, healthy, and most productive. This is more complicated than you might image. Even the “Sleep experts” have difficulty agreeing because this is such a complicated question. There is a great deal of good information about sleep and how much you may require at the “Sleep Foundation’s” website at http://www.sleepfoundation.org/

Since everyone has different lifestyles, health backgrounds, ages, and living environments the understanding regarding your specific requirements for sleep gets difficult. Experts do agree that babies and young children require more sleep that most adults. The chart below comes from National Sleep Foundation.

Age: Sleep Needs:
Newborns (0-2 Months) 12-18 hours/day of sleep
Infants (3-11 Months) 14-15 hours
Toddlers (1-3 Years) 12-14 hours
Preschool (3-5 Years) 11-13 hours
School Age (5-10 Years) 10-11 hours
Teens (10-17 Years) 8.5-9.25 hours
Adults 7-9 hours

As you can see, this may not fit for many of us who get less than 7 hours of sleep due to choice or lifestyle. There is also research that suggests that too much sleep can have negative impacts for many people as well. The “quality” of your sleep will also be a factor in the duration that you require for sleep. The quality of sleep will be discussed in another blog as well as tips for getting the best sleep.

In a recent article at http://www.foxnews.com/health/2012/04/27/30-percent-us-workers-dont-get-enough-sleep/ researchers reported that 30% of workers are not getting enough sleep and it affects their work.

We need to understand our own body’s requirements for sleep to determine the best length for our best health. If you wake tired, you can assume that you are not getting enough “quality” sleep. Reduced sleep can lead to low energy, poor concentration and reduced productivity, possible depression, weight gain, and a variety of more serious health challenges, including heart disease. Too much sleep can lead to accidents, illnesses, and even death as reported by sleep researchers. The “right” amount of sleep will vary for you and is affected by what your environment and life changes can do to your physical and emotional health & well-being. Changing work schedules (or activities like classes) can be factors that need to be considered in your need for sleep and need to be taken into account as you determine how much sleep you require. Also, talk to your doctor about how medications, diet, and especially caffeine can be affecting you and your requirements for sleep.

Stress management can offer better sleep, better focus, and control of the anxiety that can be negative on your quality of life. Consider the information offered by the Stress Education Center at www.dstress.com including the audio download for stress control to improve your sleep.

5 Powerful Stress Management Tools

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There are many stress management techniques. Everyone who has spent time attempting to find the best stress management technique has found that there are many ways to reduce stress. The block to success has been that it requires time and patience to develop the awareness and the skills to allow these techniques to have their maximum benefit. I want to list 5 of my favorite techniques and would encourage you to consider trying one or more of these until you find the ones that work best for you. If you have suffered from: lack of focus, high blood pressure, anxiety/panic, headaches, or sleeping problems, seriously consider learning one or more of the following techniques to minimize stress in your body and to get back in control of your life.

Many people have tried forms of Eastern Meditation to relax. These techniques have been around for thousand of years. The “Western mind” may struggle with the discipline it requires to focus your attention and to then “still” your mind. When coaching busy individuals, I do not start with these techniques, except for some of the basic breathing techniques.

What I do start with, and is #1 on my stress management list, is Autogenic Training phrases. I learned these in 1977 as part of some of my original training in stress management and biofeedback. This is the technique that I use regularly for myself. This style of stress management uses 6 basic phrases that I repeat to myself, each 3 times, and then with practice get to the level of stress management that I desire. First there is a “mood” phrase- “I am at peace with myself and fully relaxed” to get me in the mood to begin relaxation. The text for the entire exercise is available in my books with a chapter dedicated to Autogenic training in “Guide to Stress Reduction.” The six basic phrases include: “My right arm is heavy,” repeated 3 times, (then left arm, right leg, left leg, and neck and shouldes are heavy) (which is used to begin to relax skeletal muscles,) then “My right arm is warm,” slowly repeated 3 times, (then left arm, right leg, left leg, and neck and shoulders are warm) (which is used to improve blood flow and circulation into the extremities,) then “My heart beat is calm and regular,” then “My breathing is calm and regular,” then “My stomach region is warm and calm,” and finally, “My forehead is cool and calm (or smooth.” Amazing results after daily use for 8-12 weeks especially with sympathetic nervous system symptoms like: migraine headaches, high blood pressure, panic/anxiety, distress related digestive challenges, etc

My #2 relaxation favorite is progressive relaxation. There is a whole chapter about this technique in “Guide to Stress Reduction” and many other sources. There two major versions of Progressive Relaxation including an “active version” where you tighten and then release muscle groups and the second form which is the “passive version” of attending to muscles and releasing tension without tightening the muscle groups. This is great for sleeping problems, headaches, neck/shoulder pain, and back pain.

#3 is using Visualization or Imagery for stress management. This is often combined with one of my first 2 choices to deepen a relaxation practice. This involves using your imagination to see or feel or hear or even smell mentally constructed relaxation triggers. As an example, picture yourself on a mental vacation in beautiful place outdoors on a warm and peaceful day. Settle back into what ever you might imagine yourself lying on such a lounge chair or a blanket in the warm sand (or grass.) Imagine that you can feel the warmth of the sunshine or the warm breezes as the tension melts away. Perhaps you can imagine the sounds that might surround you like the sound of waves or running water or the sounds of the birds or the warm breezes. Perhaps you can imagine the smell of salt air, or of the flowers or grasses or of the woods. Imagine that you can soak up the warmth and let the tension melt away. This is fun mental relaxation that can help you to control anxiety and start the process of encouraging healing o begin.

#4 Using special breathing techniques to slow yourself down and distract yourself from stressful experiences. Start with taking 3 slow deep breaths to begin to trigger some relaxation. Then you may want to take 4 breaths by slow counting 1-4 as you inhale, then hold your breath for a count of 1-4, and then slowly exhale as you count 1-8. The counting will occupy your mind and help you to relax. A great counting relaxation at bedtime involves counting backward from 50 down to 1 but do it this way. 50,1,2,3, 49,1,2,3 48,1,2,3, 47,12,3 etc. Your mind can get bored with keeping these numbers in line and gradually drift off into a restful sleep. (key: do not rush through this counting and breathe slowly.)

#5 is using a form of biofeedback to monitor your body’s level of stress and then monitor your learning of relaxation as you “let go” of your stress. There are several forms of biofeedback which are used. EMG biofeedback measures levels of electrical activity, or muscle tension, and teaches you to relax specific muscle groups. A more inexpensive form is temperature biofeedback where you begin by taping a simple thermometer to the side of your index finger and allow yourself to relax until you feel your hands warm above 90 degrees Fahrenheit. 93-95 degrees Fahrenheit is ideal and usually symbolizes relaxation of this system. The reason this works for many people is that when we are under the effects of stress we often constrict blood flow into our hands and feet as a survival response. When you can “let go” and have a vaso-dialation which increases blow flow into your extremities you are better able to “let go” of emotional stress and function at a more ideal level.

Most of these simple, but powerful, stress management techniques are described in “Guide to Stress Reduction” and at the Stress Education Center’s website at www.dstress.com. Audios are available for download as stress management products and are at the core of the 5 session online stress management course. Contact us with any questions or for stress management coaching/training.

More information and detailed stress management techniques are listed at the Stress Education Center’s webpage. Please visit and read the “articles” which may assist you.

Anxiety & Aging the Dilemma for Baby Boomers

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I admit it. I am an aging Baby Boomer. I accept than I am aging and that I am not in my 20’s, nor 30’s, even my 40’s or 50’s. I am past 60 and more than beginning to show my age. Physically, I mean. Mentally, emotionally, and spiritually I am still a puppy BUT… If you are a Baby Boomer, you know where I am going with this.

My hair is not the same color as it was in my 20’s. Nor is there as much hair as there was in those photos of me with shoulder length locks and the full dark beard that I recently posted on Facebook. Believe it or not, I weigh more than I did when I was in my early 20s. In my early 50s, I took to wearing reading glasses and now my bifocals are my constant companion. Even my hearing has been impacted by the time, activities, and the years since my youth. My doctor reminds me that I need certain regular unspeakable tests as a more than I would want, course of my annual physicals. Though I manage my stress and anxiety fairly well through regular relaxation, meditation, and exercise, I find the anxiety of aging creeping closer to the surface. The situation is not unique just to me.

I don’t have the youthful energy that I once had nor the ability to focus and concentrate. It seems to take me longer to learn certain tasks and yet I do not want to give up on learning new things. I am not sure whether I am just frustrated by the aging process or whether there is some deeper levels of anxiety and fears that I or someone like me, may need to address. For most of my life, I have a pattern of being oppositional and not truly fitting in with the age that has been prescribed for me. I still feel youthful, excited, and passionate about life and yet I don’t seem to have quite as much energy. So as I struggle with the current reality I know that I am not alone and that there are many people who are dealing with the same situation and would like to find a forum for us all to work together and to support each other as we deal with the consequences of aging.

I do not claim to have a magic diet or exercise program that can eliminate the impact of aging. I would like to be able to offer a process where each of us can minimize the impact of the anxiety of aging. There are people who struggle a great deal more than me with the discovery of wrinkles, lack of skin tone, the widening of the waistline, the reduction of hair, or even the loss of key body parts like teeth. I have been blessed with a relatively healthy body and yet I still feel the effects of the aging process as I celebrate my mid-60s. This may not be true for everyone, but I do not wish to go back and be a teenager or someone in my 20s again. I simply wish that my body did not behave as if it were a large sack of stones that I must drag around at certain times.

For me a passive life of sitting still does not resonate. I like to be active and energized by new and exciting things. I like to tell my stories of times past when I hiked over mountain passes far above timberline and yet most days I do not feel I have the energy to trudge up those trails the way I did in my 20s and 30s and 40s. Truth be known, I can still do many of the things that I tell stories about but in this day and age I would do them more slowly and probably less gracefully. Again, I do not find my situation unique to me and I would like to be a voice for many of us baby boomers who can still not believe that the insidious aging process offers us “better days”.

Perhaps what is needed is a new perspective and a new way of looking at my now worn life. People tell me that I should focus on the positive like what I can do and what my body is able to perform. And yet there are times when any limitation makes me boil. I also admit that I am far from being a patient person. I’ve said for years that there will be a time later in life when I engage in accepting the process of being patient. I have not found that time in life as of yet. I’m not jealous of people who have their youth or of people who are in better shape than I, I am only envious of my memories of what I once took for granted and now find difficult if not impossible to do.

My ranting in this blog is designed to be a point of discussion. I would like to build a process where there can be physical control of fear and anxiety and the wherewithal to find greater emotional acceptance to live with the challenges that we all must face. From using the techniques that I have taught for 40 years in stress management and from sports psychology, I know that there are ways that we can minimize the impact of the aging process at least on our mind and our spirit. If you have an interest in developing your own skills for dealing with the aging process please contribute to this blog with comments and continue to follow your passion and be a role model for all of us.

Thank you for your time and consideration. Blessings to you and all of us baby boomers.

3 Pillars of Health and Wellness

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Most people want to be healthy. Most people enjoy feeling good, having energy, and having their bodies be able to do the activities that are required. Most people take their good health for granted until an accident or illness robs them of their naivety. As we get older, most of us discover that good health is not always to be expected and that it may require some attention to maintain even normal levels of good health. We inherit characteristics from our families both physically, through our genetic code, and as we learn about lifestyle choices. Many families have heart disease or diabetes or obesity or dental problems, etc in their family histories which means that you may be born with a proclivity to develop certain health challenges. Or, we learn by watching our parents live in a healthy way (lifestyle) or a less than healthy lifestyle. We can not always prevent the characteristics we inherit from having a negative impact on our health and our lives. We can take steps to minimize the possible problems from developing or keep them from affecting us in the most damaging ways by practicing health and wellness for prevention. This is easier said than done.

Most people lack the focus, the motivation, and the energy to select the healthier options and to use them regularly. That is why the lifestyle diseases like heart disease, strokes, lung cancer, addiction, and obesity are still the major killers in our society. That is one huge reason why our healthcare costs are so high.
If we “took responsibility” for our good health and practiced wellness, we could live longer in better health. Taking responsibility for our actions is not practiced or taught effectively in our society (editorial opinion.) Most people find that the easier way to live is seductive but not the healthiest way to live. Convenience is not often the long term solution. Bad habits are bad choices.

The 3 principles of wellness and prevention of many diseases are 1. Physical exercise/activity on a regular basis, 2. Eating healthy with reduced portions of more naturally occurring foods, and 3. practicing regular stress management. It requires commitment to put time and energy into using these three pillars of health and many people will try one or two but not find all three in their lives.

Physical exercise or activities for prevention and optimal health should include at least 30 minutes per day for a minimum of 5 days per week. This is minimum for most people to maintain health and vitality. Exercise can be walking, jogging, swimming, cycling, dancing, playing, etc. It does NOT include TV watching or video gaming. Some societies and cultures promote non-automobile driving transportation which may make these people healthier and less sedentary.

Healthy diet and nutritional practices often include eating as close to natural and less “processed foods.” Many people believe the American society eats too much meat, or dairy, or “fast foods,” and this is probably true. Since every person is different, it is difficult to make a blanket judgement and say that “meat eating,” as an example, is bad for everyone. But it is accurate to say that eating too many calories, or too much fast food, or too much food with unpronounceable ingredients is just not a wise choice. Preservatives, artificial coloring, high sugar content, and unnatural flavorings may be worth avoiding, at least in large doses. Fresh fruit and vegetables along with whole grains are generally considered good, unless you have digestive difficulties.

Stress management is very important but often over-looked. Stress kills people. Stress creeps in to people’s lives and robs them of energy, focus, strength, and even time. Stress management often can not eliminate stress from your life, but it can help to minimize the negative effects of stress and anxiety. Our 24/7 information age has create a new set of challenges for our society, and more importantly, our bodies to adapt to reducing the constant attack. A daily relaxation or stress reduction ritual is worthwhile and will save you TIME and energy, in the long run. (Do not believe me…. GO try it for at least 8-12 weeks.)

There are many sources of information regarding healthy choices and prevention techniques that can help to keep us happier and healthier, however, NOT ALL INFORMATION YOU FIND ON THE INTERNET IS RIGHT FOR YOU! You have to make informed choices and you may need GOOD advice and support. Hopefully, you have a GOOD physician or a GOOD nutritionist or a GOOD pharmacist or a GOOD health coach you can discuss information with. Not all health practionners are “GOOD” or have your best well-being in mind. Be careful and get more than one opinion if you are not sure.

Get motivated and get to work. If you need support, find a qualified health coach or trainer to get you started. TAKE responsibility and do not make excuses.

The Stress Education Center has information on many aspects of health and wellness, especially stress reduction. Visit the website at www.dstress.com to learn more about how you get started on your own or get coaching to build a program that is tailored to your specifc requirements.

Hypnosis for Stress Management

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“Suggestions” for Relaxation: Hypnosis for Stress Management

Recently, I received a request to blog about the use of hypnosis for stress management. “Hypnosis” can be a charged and mis-understood word. Many under-educated people will say that the use of hypnosis is immoral because some religious authority, who has probably used a lot of waking hypnosis, has scared them into believing that “evil” can be done with hypnosis. (In fact, this very negative comment is a hypnotic suggestion that can have huge impact on unaware people.) Putting this aside, hypnosis is a commonly used technique that is used in sales/marketing, health care, and for mental health. Most people have experienced some level of hypnosis or hypnotic “trance” and may not even realize that they have “been under.” As an example, have you ever watch a series of commercials on TV and then can not consciously recall the products that were advertised BUT you find yourself drawn into buying a marketed product when you get to the supermarket like a brand name product (instead of a less expensive generic product, that probably will work about the same…) Or, have you ever been driving down the highway, watching the lane lines flow by, and miss your turn off. These are light trances that happen to most people as they move through life.

Hypnosis is a mental state of relaxation that can vary from a light state of trance to a deep, sleep-like state of trance. In the deeper states of trance, you may “drift-off” into dream-like state where many normal distractions will simply melt away, leaving you comfortable, peaceful, and with greatly reduced anxiety levels. Once in a “trance,” you can allow yourself to accept a “suggestion” that may be able to assist you by working with the “sub-conscious” part of your mind. Most of what actually happens in the brain dwells in the “sub-conscious” part of the mind because there is so much going on in the brain that we could not possibly be “conscious” of all of it. For example, we can not consciously know our heart rate, blood pressure, hormonal activity, all levels of muscle activity, internal temperature/metabolism, and all the micro-adjustments necessary to maintain balance. But, the sub-conscious part of our brains is monitoring and adjusting to subtle changes, unless we are manifesting some sort of ailment. A positive suggestion like: “you are feeling deeply satisfied with the small portion of food you are eating (on your current diet)” can help people to feel better and to lose some weight. A “positive suggestion” is created to be both a positive phrase and placed into the “present” moment of time for this is the best way to reach the sub-conscious part of the mind in a positive way. There is an art to creating the perfect positive suggestion and knowing the ideal time to use this suggestion to get the best results.

The state of hypnosis is truly “self-hypnosis” because most people will not allow themselves to slip into this state of consciousness unwillingly. Also, any suggestion offered will be screened for safety and moral appropriateness by the sub-conscious mind so people will not blindly follow a suggestion and hurt themselves or others unless they would normally do this in their normal lives. 10% of the population are very “suggestable” and will comply with an offered suggestion. These people are great consumers (for commercials are aimed at influencing these people) and a stage hypnotist will select these people for a stage show because they make for entertaining spectacles up on stage. Most people are not nearly as suggestable but can be offered positive suggestions that will work if they are motivated to make the suggested change (and if this change does not go against their normal moral beliefs.)

To go into a “state of hypnosis” or trance, you can relax yourself with many relaxing strategies such as: slow deep breathing, counting slowly backward, progressive relaxations, using autogenic training phrases, focusing on an object like a candle, fireplace, stream, or waves breaking on the beach and then allow yourself to drift into a more calm and peaceful state of mind and body. This act alone is therapeutic because it allows for relaxation, stress/anxiety management, and reduced levels of pain and discomfort. You can also use a more specific “induction” like the one written out on the “articles” page of the Stress Education Center’s website (link at https://dstress.com/basic-guided-relaxation/) to get to a deeper level of relaxation that can be used for self-hypnosis. Once you are relaxed and comfortable, you may want to read or mentally repeat your positive suggestion (maybe 10 times) so this suggestion will begin to drift into the sub-conscious part of your mind. This technique may need to be repeated for several days or even weeks before the suggestion will really work to the best level possible. If you do this work, and are motivated to change, you will find the positive results.

Hypnosis and positive suggestions can be used to control or change habits or behaviors, improve performance and productivity, manage health related challenges, and to enhance the quality of life. Most people can not be forced into making changes unless they are motivate to change so be careful of your expectations if you are ambivalent about what you wish to change.

If you feel that you may want more support or coaching consider contacting the Stress Education Center at www.dstress.com for a personalized coaching program. Please take good care of yourself.

10 Tips to Survive the Holidays

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    10 Tips to Survive the Holidaze

The Holidays are more stressful and overwhelming, now.
Do you want to be happier and healthier this holiday season?
Would you like to enjoy the holidays more?

This article is devoted to Holiday Stress Survival Tips to improve quality of life through the holidays.
This holiday season will be stress filled. World economic swings and terrorism have created conditions that have changed our holiday celebrations. Attitudes towards travel, being with family, celebration in the face of fear and sadness, will make this year’s holiday season different than in years past. Adjustments will help to create new ways of participating in the holiday events. These can be both positive and negative. Consider new traditions in self-care. Search for community support that will open your heart to the joys that are possible in this season.

Remember the things that are the most stressful are the things that you care the most about, but have the least control over. World events, the economy, the way people respond, and our families (and children) are major stressors that we wish we could control, but often can not.

1. Schedule Time for Self-Care!
Regular exercise and time for stress management are a must. Find what techniques work best for you, and use these tools. This is non-negotiable time devoted for your health and well being.

2. Eat Well
Moderation is the key. Do not use alcohol or drugs for stress management. Do not “over” celebrate. Avoid fast foods.

3. Avoid Caffeine
Minimize the impact of caffeine on your life.

4. Plan the Holiday… Set some limits
Do not over spend your financial and emotional resources.

5. Control Your Expectations of:
Happiness, Joy, Sadness, and Loneliness

6. Be Nice to Others
Give compliments and smile. Around negative, anxious, or rude people, take a breath and remember that you do not need to get pulled into other people’s holiday misery or their craziness.

7. Reach Out for Support
Talk with “stable” friends or family, or clergy, or mental health counselors.

8. Humor Helps… Have Fun
Laugh daily, if possible.

9. Stay in the Present!
Mentally and emotionally, do not be consumed by things that happened in the past or fear events in the future. Enjoy the people you are with and make the very best of the situation that you are in.

10. Find the True Spirit of the Holidays

Share this with those people who you love or care about. Contact us with your questions or comments.
Please take good care of yourself.

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 http://www.dstress.com for articles, free ezine signup, and learn about the new telecourses that are available.

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.

The Secret to Finding Balance in Life

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There are major areas in your life that when left unattended can lead to a lack of balance and prevent you from full life satisfaction. You can be a victim to a lack of awareness regarding these areas and suffer from physical or emotional symptoms including anxiety, depression, headaches, pain, abdominal complaints, and reduce productivity (due to unconscious distractions.) With awareness and action you can use your new balance to be more productive, prosperous and healthy.

Find the 8 essential areas of your life and learn to honor the ones that you do not make time for in your life. This will help to re-prioritize your life and give you greater balance as you pursue your long term goals and aspirations. The 8 essential life areas include: career, finance, family, friends/relationships, education/life long learning, health, creativity/aesthetic, and honoring the spirit. If you do not have a plan for honoring each of these 8 areas then you may not have balance and may have to fight to sustain emotional and physical health and well-being.

The first two areas are obvious and many people spend time and energy working to fulfill these areas. Career relates to your work and the satisfaction that you may achieve through being productive. Many people need to address their work/career if they find themselves under-satisfied by the job that they are employed to do. Training and mentoring can lead to more appropriate career paths. Finance includes current and future plans for financial stability and security. Long term planning is required and impulse control is necessary to help maintain your long-term planning until you achieve your financial goals. There is a great deal of support regarding these two areas and so society tends to focus on these areas but these do always provide life balance or satisfaction by themselves.

“Family” is an area that relates to the closest relationships that we have. The importance of having close ties to your family can vary a lot. Some people require large amounts of contact with parents, siblings, and children. If this were true for you, you have to make time to maintain these relationships. Some people are not as connected or attached to these close family relationships and so they may require less time and attention to maintain their balance. Career and other life distractions can move this area to a seemingly lower priority but this can be a huge mistake and in some cultures, family, is the highest priority. This support is very important and should not be shuffled to lower priorities. If you neglect this area, you may suffer emotionally and physically. Remember that “quality” of time with family is more important than quantity. Do not miss your opportunities for good, close connections even if your schedule is an issue.

“Friends/Relationships” like family are important, but individual needs vary. Time with chosen, “healthy” friends is important. This support both giving and receiving is critical for most humans. These are relationships that can be as intimate as husband/wife, boyfriend/girlfriend, or intense coupling that seems born into our genetic code. When your life is tested by change or tragedy, close, healthy friends and relationships can be critical. Time in your life may need to be allocated to find, build, and maintain these relationships. We all have different levels of needs. Remember that the quality of these contacts is more important than quantity, though people with need for drama in their lives may want to argue about the need to quantity of time for relationships.

“Life-long learning” is the pursuit of knowledge or wisdom that allows you to move forward in your life. Sometimes it is specific to career development but it can also relate to information that can allow for better decision making or following a passion in your life. To not expand your knowledge can lead to a weakening of memory. Studies have proven that an active mind is less likely to suffer of the early onset challenges like dementia. Life is more interesting when you challenge yourself to expand consciousness and information.

“Health” is a “no-brainer” when it comes to balance and life satisfaction. Investing time and energy in keeping fit and eating “right” is an individual but necessary requirement for the most productive life. Bad habits can, and should, be changed, either reduced or eliminated. Substance abuse is a very temporary distraction from pain or anxiety (fear-anger) and does not offer long-term solutions but can lead to long-term impairments. Challenges can “run” in families but this is no excuse for caving in as a victim to poor health. Time spent on health and wellness actually saves you time and money, in the long run. Companies who tract wellness programs often find a cost benefit of $5, or more, for every $1 spent on wellness. This is true for the quality of your life and even your levels of productivity. DO NOT USE “no time” as an excuse. You will save time by practicing stress management, getting regular exercise, and eating better.

“Creativity and Aesthetic” pursuits are not simply producing arts and crafts. Not everyone has talent for this type of creative endeavor. Everyone does have an appreciation for some form of art or natural beauty and we must invest resources in finding the activities that touch your aesthetic needs. Maybe a hike or trip to a museum will meet your requirements and give you balance. Planning a once a month visit to experience a beautiful natural environment or man-made work of art, or going to a performance, or listening to uplifting music can all qualify for creating satisfaction in this area. Being distracted by TV, video games, or movies may not be enough… Exploring your requirements for quality aesthetic exposure is important and is often ignored, with poor long-term results in life satisfaction.

Finally, “Honoring the Spirit” is an area that requires attention. There may be an over-lap with attending to aesthetic or creative pursuits because pursuing the spiritual requirements may have more to do with feeling good in your heart than chasing a philosophy. So religion or religious pursuits do not always involve the true celebration of spirit. Religion can be cerebral or political in ways that may feed the mind but not always the soul/spirit. Do not take this area lightly. When you do not know how to nourish your true spirit you run the risk of having fears and anxieties about important transitions like death/dying, parenting, or aging that when left unresolved can lead to serious emotional imbalance. Everyone has different requirements for honoring or celebrating spirit. Do not fall into the trap of taking on someone else’s belief. FIND YOUR OWN PATH.

If you are unclear how to pursue engaging in any of these areas in your own life, consider finding a mentor or life coach who you can trust to assist you at examining the specific needs you may have in your unique situation and life. If you need assistance, consider the Stress Education Center for this life coaching (www.dstress.com.) But remember, honor your own needs and find a way to incorporate these areas into your life. Life satisfaction may be the biggest and best reward. Take good care of yourself.