Sleep Better Now !

Posted on October 20, 2014 by admin

18% of American adults complain to their doctors that they are tired and can not get enough “quality” sleep. Over 50% of the population has occasional problems: getting to sleep, staying asleep, or feeling rested upon awakening. Sleep medication is a best selling product. Tired workers make mistakes, get injured, and have accidents. We have a tired, maybe “sleepy” population. There are some simple but powerful things that you can do to minimize insomnia in your life.

Here is a great technique which is very relaxing. Especially useful if you have difficulty getting to sleep or you awaken during the night.

50 to 1 Countdown

As the name implies you count backward from 50 down to 1. The difference is that you count “1,2,3” between every number. So the counting goes: 50, 1,2,3, 49, 1,2,3, 48, 1,2,3, 47, 1,2,3, 46, 1,2,3,…… etc.
Your mind will be busy with these numbers and then get bored with the counting so that it will go to sleep (or back to sleep.) With an even pace this takes about 3 minutes to get down to 1, if you get that far. Some people can get to 1, but the second time through this counting they usually drift off.

This breathing/counting technique can be combined with a few simple changes that will compliment to effectiveness of this exercise.

• 1. Reduce, or better still, eliminate caffeine, even that one cup in the mourning. Many people are sensitive to caffeine, even a small amount. De-caf is an alternative.
• 2. Regular exercise will help, but not just before bedtime. Give it at least an hour, better 2, before bed.
• 3. Do not eat a big meal with 2 hours of bedtime, because this can get in the way of good sleep.
• 4. If all else fails, consider getting, and using, a guided relaxation on CD to help you to relax and to fall asleep. You will also benefit from a better quality of sleep.Try this. It can really work well for you.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. www.dstress.com

Please visit the Stress Education Center’s website for articles, free ezine 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.

Autogenic Training: Try It, You May Like the Results

Posted on September 8, 2014 by admin

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.

Caffeine Cause Anxiety Attacks

Posted on August 20, 2014 by admin

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

Please visit the Stress Education Center’s website at Stress, Stress Management, Coaching, and Training (at http://www.dstress.com) for articles, free ezine (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.

Tips for Getting Better Sleep

Posted on August 1, 2014 by admin

Since 1978, I have been coaching my clients on improving their sleep. I am L. John Mason, Ph.D. and founder to the Stress Education Center. In this blog, I would to offer the best tips for getting the sleep you require and deserve.

Add any or all of these tips to your life until you find the ones that work for you.
1. Create your own bedtime ritual for preparing for sleep. Use a regular bedtime and allow as much time for sleep as you require (and we are all a bit different in this requirement.) Some clients will take a warm bath or shower to relax before heading for bed. Other people may read calming books or articles that do not stimulate too much thinking. TV news is NOT ideal before sleep for most people.
2. Avoid stimulants like caffeine. Many people find that even one cup of coffee in the morning can affect their sleep at night. Be aware of how much caffeine you use and when you consume it.
3. Limit your bed activities to sleep and sex, so you do not get into the habit of being awake in bed. (Even though TV, reading, work, and telephone calls are possible activities, these may not help your bedtime sleeping.)
4. Avoid eating big meals or drinking alcohol late in your day for these can reduce your ability to get quality sleep.
5. Create a calm, safe, dark, warm (enough,) quiet space to sleep. Avoid unnecessary stimulation.
6. If your mind is racing and filled with clutter, consider making a list or using a journal so you do need to keep all this information in your head.
7. Eat a healthy diet. (Remember to not eat too late and avoid caffeine and stimulants.)
8. Get regular exercise but not too close to bedtime.
9. Avoid using sleeping pills regularly.
10.Avoid naps, if you are having difficulty sleeping at bedtime. (Though meditations have be helpful and can take the place of some need for sleep.)
11.Consider using relaxation techniques especially ones that will aid in muscular relaxation and in slow down your mind. More in the next blog but using simple breathing techniques can be great at bedtime.
Two other online articles and resources can be found at:
7 tips for sleep from the Mayo clinic http://www.mayoclinic.com/health/sleep/HQ01387 7 is stress reduction
12 tips for sleep from Harvard medical center http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips no stress
Please take good care of yourself and get enough good quality sleep.

Prenatal Stress Management

Posted on May 7, 2014 by admin

For the benefit of both the mother and her developing baby, please pass this information on to any pregnant women that you may know.

Being pregnant can be very stressful. It is a time of extreme change. Though a positive experience for many women, it can be impacted by the way these women deal with their stress. One of the main reasons that labor and delivery is slowed (and sometimes stopped) is the direct response to stress and anxiety. Levels of pain and anxiety can be greatly elevated during labor and delivery as a result of poorly managed stress.

I know of one woman, who was neonatal nurse, and learned that after 28 hours of her own labor that her birthing progress had stopped and her doctor had to perform a “C-section” to deliver her baby. She was very disappointed but understood that her response to stress had caused this undesired complication.

When I was in training in stress management and medical hypnosis, the pediatrician (and OB-GYN) physician who was teaching this part of my course, claimed that a “normal” labor and delivery should be a 3 hour event. He said that labor often takes much longer because women are poorly prepared for the delivery and to manage their levels of stress and anxiety. I was a bit shocked by this statement, but he had 30 years of experience and I did not.

When my wife was 39 nine, pregnant, and trusting in me, we began a program of stress management, visualization, and positive suggestions to encourage a “3 hour labor and delivery.” We went to “birth classes” and met a birthing coach to assist us with the pregnancy and delivery. She said that the stress management practice should begin as early in the pregnancy as possible. Even in the first trimester (first 3 months) was not too soon to begin. She said that the health of the developing baby would be improved by the mom’s relaxation by encouraging better blood flow with oxygen and nutrients getting to the baby more easily. It was also useful for the anxiety control of the mom. As the pregnancy moved along, we found that when my wife practiced the relaxation techniques, the unborn baby would feel her relaxation and begin to move around. For us, labor and delivery came a week earlier than the predicted due date. The contractions started around 11:30 AM and the baby was born a little past 3:00 PM about 3 and ½ hours later. He was not able to make the 3 hour time limit because he was a bit bigger than predicted at 9 lbs 4 oz. but he was very healthy and my wife seemed to recover quickly for a 39 year old mother of the big baby.

I have done follow up research since the baby was born 29 years ago, and found that with women who had had slow labor and delivery or problem births had better results in subsequent deliveries when using the relaxation techniques and visualizations to control their anxiety. After practicing relaxations these subsequent births had fewer complications, were shorter, and the birth weights of the babies were generally a bit higher. Please consider these advantages for bringing healthier babies into the world and helping their moms deliver with greater ease and grace.

Get more information about birth preparation from an experienced birthing coach. You may even get some assistance from your physician, but they are often too busy to spend the time for coaching you in preparation for your labor and delivery. It will require your time and motivation to allow this program to work best. Remember that your best results will come if you begin practice earlier in the pregnancy. Try to allow at least 8-12 weeks prior to your delivery date for the best results.

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 www.dstress.com for articles, free ezine 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 theProfessional Stress Management Training and Certification Program for a secondary source of income or as career path. Health care professionals who work with women (and their families) prenatally, can benefit greatly by learning or developing their skills at teaching/coaching stress and anxiety management.

Manage Travel Stress

Posted on March 27, 2014 by admin

Though traveling can be fun, exciting and satisfying, traveling can be stressful. The nervous excitement manifests for the traveler in the same way that stress triggers your “flight-fight” response. Many people experience a range from subtle to devastating symptoms such as: racing heart rates, high blood pressure, “nervous” stomachs, head or back aches, poor sleep, anxiety, fatigue, loss of concentration, and perhaps even increases in compulsive behaviors. By the nature of travel, you are getting out or away from your “normal” life and this can make your subconscious survival mechanisms feel threatened, so triggering some, or all, of your basic (and primitive) survival techniques. Many people interpret this as the “excitement” of traveling, yet this mechanism can take away from the fun or productivity of your trip.

It is useful to know how to practice self-care and stress management while you are “on the road.” Relaxation strategies vary greatly for each individual responds in their own unique way to stress and also to stress management techniques. You must find ones that work best for you. You might consider the basic stress management strategies such as: getting exercise (go for a walk,) or simple breathing techniques (to relax muscles and to slow heart rates,) or forms of meditation or yoga (to quiet your mind, ) or more Western techniques like Autogenic Training phrases – Progressive Relaxations (to make you more “present” and in control,) or even visualization/imagery techniques. These techniques will work best when you practiced them before your travels and have developed some mastery over your stress responses.

While traveling, it may be difficult to watch your diet but you can consider controlling your consumption of caffeine or alcohol, if these contribute to your travel stress. Many people consider alcohol as a relaxation strategy, and for some people small amounts may be helpful, but this is not the recommended strategy for most people due to the potential negative outcomes (harm to your body or your mind.) Other drugs and medications are used but dependency and potential for abuse can be less than ideal.

Sleep problems are common while traveling. This can be made worse by stress. Lack of adequate sleep can also contribute to the increase of other stress related symptoms and also reduce the enjoyment of your trip. Planning for good, restful sleep while traveling can be difficult but worth your serious consideration as you make the plans for your travels especial on extended trips. Do not under-estimate the importance of good quality sleep and the impact on your productivity on a business trip or your enjoyment during recreational travel. Consider what you require for a good quality sleep and the amount of sleep you may find ideal.

It is best you to have awareness regarding your own specific needs and requirements before you travel and find the best techniques for you to use while on your vacation or business trip.

Please remember to take good care of yourself. If you need any targeted coaching regarding the best ways to manage your travel related stress, please contact the Stress Education Center at www.dstress.com.

Accepting Death and Dying As a Buddhist

Posted on March 25, 2014 by admin

Accepting Death and Dying As a Buddhist (from thoughts regarding my wife & her passing)

In the course of blogging I want to serve people who are struggling with life’s lessons regarding aging and the final transition of dying with peace and dignity. Blessings to all of us who are on the path…

While confronting the challenges of mortality, I find myself engaged in emotional swings and wonder how an accomplished Buddhist might respond to the death of family member…

Does a practicing and accomplished Buddhist gracefully accept the death of close friend or family member? Is there a way to unemotionally accept the passing of a friend with the deeply held belief that the transition is nothing more significant than the cycle of day turning to night? Can a Buddhist clearly resolve that there is only joy in the spiritual evolving of a soul as they pass through physical death into the next incarnation?

Beyond the philosophical questions, can I ever truly feel the beauty that death will bring to my loving, graceful wife and not feel the despair in my loss of my close friend/wife? Should I avoid my pain by finding deep acceptance of her destiny in the tradition of a well practiced Buddhist? Will I understand the meaning of emotionally letting go of my fear, sadness, and the void of my loss?

There are times when I feel that I accept and understand the meaning and value of the transition of death, and times when I fight my personal despair. What is the perfect balance of these feelings???… And, will I be able to achieve the ideal balance to learn my lessons of this life?

Perfection and joy in the sadness of loss…

Feeling the release of my loved one from the pain, sorrows and limitations of this life…

Embrace the lightness, unconditional love, consciousness, and feeling of complete connectedness of after-life…

I was young and I was shocked when as a young man of my mid-twenties I received a letter from a person who knew my friend Judy who died while tubing in the snow on Mt. Shasta. The letter described in rational coolness the beauty of her passing into the next plain of consciousness to do her “work.” At the time, my loss and fear made me feel a lack of insight into the writer’s consciousness and separation from the Buddhist principle that was being shared with me… I was uncomfortable and yet attracted to this view of death and dying. Yet, sometimes I feel that I understand and emotionally connect with this insight. It is a freeing of my soul and spirit to spend moments in this consciousness…

How do I maintain this feeling longer? Should I recommend this state of consciousness to other people so they can be free to live without the limitations of fear, sadness, loss, anxiety, and anger regarding the process of death and dying?

Is my sadness a conditioned response to the accepted lack of acceptance of death and dying by my society? Has spiritual evolution and freedom of the soul been discourage by a fear based society that ignores death only to falsely celebrate youth and winning in life? Can I release my own need for drama to allow death a more normal and less emotional spot in my life?

My learning continues as I confront the thoughts and feelings that are so easily avoided by many members of our culture. As you can see, I take religion out of my struggles for consciousness and yet desire to embrace a philosophy born out Eastern beliefs that I do not know much about but somehow find comfort in the feelings of my exposure to this system. I know that far greater minds have contorted while examining these challenges so I accept that I may not have a final answer. There is something special in the struggle and the process engages me.

Please celebrate my struggle and enter into this dance yourself. Any input and feedback is appreciated.

Added perspective from my friend Patricia:

As I read your beautiful writing, something comes to mind for me that I learned from Buddhist Psychotherapist, John Welwood.

“According to Welwood, for the Western mind, this isn’t an either or in this situation, but rather a both/and. It is possible to feel both the beauty of a loved one’s passing, knowing that the absolute truth of the matter is that she is free from suffering and to also feel the relative suffering of your own personal loss. To do anything other than that is to by-pass your own human condition in some essential way and not listen to the wisdom that is inherent in the body. He calls this “spiritual bypassing.” Does this mean that we are conditioned to feel emotions in a certain way that our Eastern counterparts don’t? I don’t know….

I do know that I have moments when I understand and recognize the non-attachment Buddhism teaches, and many more moments when I do not. Mostly what I know is that when I try to force myself to think and/or feel a certain way when I don’t already, I wind up doing a small violence to myself by not acknowledging exactly where I am in any given moment, and then allowing something fresh to appear the next moment.”

Thank you, Patricia.

Caffeine Cause Anxiety Attacks

Posted on March 25, 2014 by admin

Caffeine Cause Anxiety Attacks

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.Please visit the Stress Education Center’s website at Stress, Stress Management, Coaching, and Training (at http://www.dstress.com) for articles, free ezine 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.

Stress Management Techniques a list

Posted on March 25, 2014 by admin

Stress Management Techniques a list

The book, Guide to Stress Reduction, is a cook book with recipes for relaxation and stress management. Find the formula that works best for you and read the step by step guided strategies for deep relaxation. The following is a list of some of the most effective stress management strategies from this book.

Breathing Techniques: Diaphragmatic Breathing, 1-8, 1-4 1-4 1-8, Alternate Nostril Breathing
Autogenic Training Phrases
Active Progressive Relaxation
Passive Progressive Relaxation
10-1 Countdown
Visualization for Deep Relaxation
Indirect Suggestions
Biofeedback: temperature training, EMG, GSR/EDR, EEG, Cardio feedback
Meditation for Relaxation: Yogic meditation, Kundalini, transcendental, Zen Meditation
Hypnosis
Goal Setting and Planning for Stress Management
Communication for Stress Management
Physical Exercise and Movement for Stress Management

There are also specific stress management protocols for working to lessen or eliminate certain stress related physical and emotional symptoms like:

Chronic Pain Management
Contolling High Blood Pressure
Tension Headaches
Migraine Headaches
Gastro-Intestinal Disorders
Poor Circulation – Raynaud’s
Panic/Anxiety Control with Desensitization and PTSD
Sleep Disorders – Insomnia
Coaching to Increase Productivity from Sports Psychology

Through the Stress Education Center you can get coaching or training for you or your organization. You can also get the Stress Management On-line Course (Five sessions with handouts, biofeedback, and recorded stress management techniques.) Articles and this blog are available through the website. Consider whether this will benefit you and get more information at www.dstress.com.