Tag Archives: stress

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.

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.

Keys to Connecting with Spirit

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Spiritual Development and Higher Consciousness

People discuss health and wellness in terms of a balance in “Mind-Body-Spirit.” But when we try to pursue “connecting” with our spirit, we can be frustrated because there are so distractions and obstacles in our way to higher consciousness. After 30 years of private practice, I have stumbled upon an important truth about “connecting with spirit.” In very simple terms, if you “quiet your mind,” relax the “distractions” of your body, and find your way into shedding memories from the past or anxieties about the future, you will have set the stage for a better connection with your spirit. One additional ingredient is an “openness” to feel and to explore your spirit.
I am not speaking about religion or any religious training. I am speaking in terms of your own personnel spiritual evolution and experiencing the source of “Universal Consciousness.” (Universal Consciousness, or possibly “Cosmic Consciousness,” will be defined and discussed in a future article.

If you have a passionate desire to connect with your spirit then read on.

Many clients have been referred to my private practice by health professionals who wish these clients to reduce, or eliminate, certain stress related challenges. Symptoms that are created, or made worse, by stress such as: insomnia, high blood pressure, headaches, backaches, poor circulation, GI disorders, irregular or rapid heart rates, panic/anxiety, and some respiratory challenges have all been referred. Of these referrals, 70-80% of the time within 4-6 weeks of our stress management process, I begin to hear about “unexpected positive results.” As the clients begin to practice our stress management techniques, on a daily basis, they begin to grow more skillful at quieting their minds and relaxing their bodies. Often before their symptoms begin to lessen, I hear things that consistently sound like this: “I am sleeping better and remembering my dreams,” or “My dreaming patterns have changed,” or “Things that used to bother me, do not seem to bother any more (or as much.)” My clients report having better attitudes or the ability to connect in positive ways with the people around them. They are less irritated. They have better energy. They make fewer stress related mistakes and this saves them time. They report have a better “balance” and a more positive mental attitude. This opens the door for their connection with “spirit” and the development of their higher consciousness.

Most of the stress management strategies that I teach get people to the same, or a very similar, place. With practice, when these clients find the “right,” stress management strategy and begin to practice it on a regular basis, they report saving time, energy, and feeling better. I believe that this process leads directly to connecting with spirit and changes the way these people experience their lives.

The Stress Education Center’s website has archived blogs & articles that teach these techniques and they are all written out in the best selling, “Guide to Stress Reduction” which you can find in your library or at Amazon.com…. www.dstress.com

If you want coaching or assistance with this process, contact us for coaching or for our 5 session online stress management course (available through the website.)

Please take good care of yourself. Expand your mind and connect with your spirit, it feels great!

Change Happens: Change & Transition Management

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Life change is unavoidable. The pace of change has increased to a record rate with the latest innovations and information technologies. Our body’s primitive response mechanism has not been able to keep pace and we are living with “overwhelm” as a daily companion. We do not have time to adapt at a genetic level, so we must learn to use behavioral adaptations to survive and thrive.

Each of us is a unique person with our unique habitual response to stress. Some of us respond to stress with anger, frustration, rage, or fear. Some of us get “uptight” and hold tension in our jaws, necks, shoulders, backs, or legs. Some of us want to run away as a response. Sometimes we tighten our stomachs, hold our breath, feel our heart racing, our blood pressure may rise, or our hands and feet may get cold. Sometimes we withdraw as if we could hide from the dangers of newness of our transitions.

When we do not have any “control” over the transition and it is an “important” issue, then our stress levels increase. Our body responds, in the only way that it can, as if we were in a life or death situation. We must learn that in life’s interactions, the only thing that we can control is our response to the event. If this situation is important to us, it is best if we can have some input in the change process. We must understand our role and importance of our contribution to the larger picture. And finally, we must be meticulous with our self-care.

If stress comes from an unclear picture of what the transition entails and what our role in this transition will be, then we can respond with fear and resistance which can hurt the project and often our credibility. Communication with higher ups, peers, and the personnel we must manage is critical. Make sure everyone really understands their value, their role, and their contribution to the success of the project. Honesty is essential. Open conversations about the fears of the new or the grieving of the things that have had to change to make way for the new policy or procedure. Dealing with these issues will enroll the participants more successfully.

In a perfect world, there would be time to honor all of these necessary steps for positive transitions, but often the reality is less complete. We must develop strong, uncompromising habits for personal survival and self-care. This might include non-negotiable time for exercise and stress management practice. It would include patterns during stressful transitions where there is enough time for sleep/rest and proper nutrition. Simplify your expectations and distractions. It may not be the best time to take on new projects that would add to the stress like: remodeling the house, moving, new relationships, or large family or social commitments. In other words, use your best common sense and do not over do non-essential activities.

Consider using the following checklist of eight tools for managing major transitions more gracefully.
Tips for Surviving Change

1. Self-Care Daily! See and Use the suggestions from the Ten Timely Tips article (at “articles page” of www.dstress.com.) Self-care is the single most important ingredient to maintaining balance as you go through transitions and change. Proper diet, exercise, and regular relaxations will allow you to be more productive with a higher quality of life!

2. Communicate. Keep yourself from falling into the pitfalls of life by giving and getting feedback about every major concern (change/transition) you are dealing with. Remember, listening is the most important part of communicating. Ask for clarification, so you can make good decisions.

3. Planning… Be Prepared. A productive journey through life’s transitions can not occur gracefully without a plan. Long range goals can keep short-term setbacks from defeating you in major ways. Focus on your long term goals regularly to keep you focused and moving ahead. Plan in every area of life: Finance, self-care, education, relationship, emotional growth, creativity/aesthetic, and spiritual development.

4. Develop Positive Support Mechanisms. If you want to survive, in good health, you need to have proper feedback and support. The “Family” is not always the best place. Friends and professional counselors can sometimes be the best venue for honesty and appropriate support.

5. Develop Positive Rewards. Small and large rewards along your way help make motivation easier, especially with large, long-term goals. A real heartfelt pat on your own back with achieving a reward makes the difficulties easier to bear.

6. Use and Develop Your Humor! Positive Attitudes Really Help! Difficulties, when viewed as opportunities for growth and proving your abilities, are less harmful. But do not bury your anger, fear or sadness.

7. Deal with the Dilemma of Diversity! Every change throws you into a position of dealing with new people, teams, attitudes, emotional “stretches” and more new obstacles. Learning acceptance (through self-care) can help you to make the necessary adjustments and get along faster toward productivity and higher performance. There will always be a contrary attitude around, accept that other opinions exist and you are entitled to your own.

8. Maintain Balance in Your Life! Prioritize, acknowledge, celebrate, and follow through on every area of life, including your emotional and spiritual needs.

© L. John Mason, Ph.D. Stress Education Center and Dstress.com

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 blog, and learn about the new courses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.

Behavioral Techniques for Controlling Panic and Anxiety

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Symptoms of panic and anxiety can be confused with life threatening physical disorders! Please consult your physician to determine the source of your symptoms.

This is an update of specific things you can do to control the symptoms of panic and anxiety attacks. These devastating occurrences can negatively affect your day to day quality of life. But this is not news for anyone suffering from this terrible disorder. Millions of people live in fear of these “attacks.” Major transitions, trauma, and stress can lead to feelings of little or no control over one’s life! This can affect people in major ways.

A scary symptom which can develop is called Panic (or Panic Attack.”) A panic episode can come on suddenly or can awaken you from your sleep with a nasty feeling of apprehension. Some people believe that they are having a heart attack because often there is chest pain, a shortness of breath, neck or arm pain, major stomach upset, an adrenaline rush, lightheadedness, dizziness, and other unpleasant feelings of fear and apprehension. These feelings can be triggered by specific events such as: driving (getting stuck in traffic), shopping, waiting in lines at stores, banks, post offices, etc, feeling trapped in church/movies/classes, traveling distances from home (especially flying, etc.), making a presentation in front of a group of people (drawing attention toward yourself), doing new or unfamiliar activities, meeting new people, basically, doing anything new or seemingly stressful where you may fear “LOSING CONTROL.” Loss of control is the main feature that makes this so frightening for the people who suffer from panic and anxiety. We may not know a panic sufferer by looking at him or her because they can maintain such good control that unless we were to look very carefully we might not notice the nervousness below the surface.

Heart problems, chest pain, and respiratory difficulties (hyperventilation and dizziness are common symptoms of panic/anxiety attacks) should be carefully examined by your physician! If no heart related problem exists, but you are still in great fear of these occurrences of panic then the following behavioral program, with practice, will greatly aid you in preventing or at least minimizing the episodes of panic. Also, remember that exciting/positive actions or events can raise your heart rate. This excitement is not bad or life threatening, but you fear of the physical symptoms of excitement can really hamper your enjoyment of life!

The keys to controlling panic and anxiety are:
• Breathe slowly/diaphragmatically
• Remain in the present… in your body, in a positive way
• Positive self-talk… not negative ruminations
• Avoid caffeine and stimulants
• Regular aerobic exercise
• Regular deep relaxation with Biofeedback Temperature monitoring
• Use relaxation tapes/CD’s regularly!
• Learn to warm your hands and feet
• Get support in confronting and then desensitizing yourself to fears/phobias
• Taper your anti-anxiety medication after you have mastered the relaxation-biofeedback

1. Learn to breathe diaphragmatically
Place a hand over your upper abdomen
Push it OUT as you inhale
Let in move IN as you exhale
Let your chest, shoulder, neck, and back relax as you breathe.
Only on a very deep breath should these parts move in the breath.
This may be the most important Panic Control Technique you can learn!

2. Use any of the Stress Management CDs, especially, Stress Management for Controlling Panic and Anxiety (From www.dstress.com products), 1-3 times per day for 8-12 weeks.

After achieving a level of controlled deep relaxation, repeat suggestions of “control,” especially control of slow, regular breathing and slow regular heart rate. Suggestions of “letting go” to help achieve hand and foot warming, along with any visualizations that can encourage this increase of peripheral blood flow, would be very useful, as well.

Use some sort of temperature training biofeedback device on your hands to learn how to warm your hands with relaxation. When you can consistently get above 90 degrees Fahrenheit (93-95 degrees is ideal) then you can begin to master warming your feet to 90 degrees.

When you can “let go” by relaxing and warming your hands and feet, you will be able to control if not prevent your panic episodes. Then you must develop the confidence in your control so the fear of panic will not control your life.

3. Regular exercise will help you to work off the effects of life’s stresses
3-5 times per week of regular exercise that can elevate your heart rate for 15-45 minutes would be best. Check with your doctor before beginning an exercise program if you have been inactive for a long while. Even though elevating your heart rate can be a little scary, the release of tensions and the strengthening of your cardiovascular system will have great benefits.

4. Eat regular meals.
Low fat and complex carbohydrates are better than fast foods with lots of sugar. AVOID CAFFEINE and other stimulants. Caffeine is found in coffee, black teas, cola drinks, chocolate, some over-the-counter pain medications, and other foods/drugs. Read labels. Eating as closely as you can to natural foods (lots of: fruits, vegetables, whole grains, etc.) will benefit any one.

5. Practice positive self-talk.
Do not let your fears escalate into you losing control of your body and your mind. By breathing slowly and staying in your body, in present time, you avoid falling into the negative pattern of fear and panic.

6. Get support from your friends, doctor, and a therapist if necessary.

Check your area for panic/anxiety support or treatment groups! Regular use of anti-anxiety medications may be better than just taking your prescription only after the panic has begun. Reduce your medication in a supervised way after you have mastered the relaxation/biofeedback control techniques.

Remember you can get back in control of your body and your life! You must make this a priority so you can avoid being a victim to this set of scary symptoms.

Panic/anxiety is not always your enemy. This reaction is designed to protect you and may teach you something about the stresses and transitions you are going through. Denial of these challenges only creates a more stubborn set of symptoms that can be more debilitating.

Other Good books that can help you:
David Barlow, Ph.D. and Jerome Cerny, Psychological Treatment of Panic, Guilford Press, New York. 1988.
Susan Lark, MD, Anxiety & Stress: A Self-Help Program, Westchester Publishing Company, Los Altos, CA. 1993.

For more information regarding the Stress Education Center Panic/Anxiety Control Program visit the website at www.dstress.com or call 360-593-3833.

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.

Controlling Anxiety: Techniques That Can Help

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Anxiety can stop you in your tracks. The physical and emotional sensations of anxiety and fear grab your energy, your attention, and rob you of the quality of life you deserve. Anxiety can manifest physically in many ways including: chest pain, racing heart/pulse, upset stomach (poor digestion,) rapid breathing, increased blood pressure, sweating, cold hands and feet, neck/back pain, loss of concentration, feelings of extreme fear and possibly thoughts of heart problems. Prolonged anxiety and fear can lead to depression, loss of energy, and desperation that you may want to “escape.” People “escape” by self-medicating with alcohol, medications, drugs, food, and other possibly risky behaviors. (Many people who have substance abuse challenges are suffering from under controlled anxiety which can lead to abuse and dependence on medications or illegal substances.)

Feeling “out of control” is a common description of the physical and emotional state of anxiety. Getting back in control of body and mind is the desired result. People who have the motivation to get back in control can benefit from some basic information and the willingness to do some work to create awareness regarding the personal manifestations of anxiety and then learning the ways to control it to minimize, if not eliminate, the anxiety.

Awareness is half the battle. If you are aware of the the way your body responds when you start to experience anxiety and how your body’s “flight/fight response” generates this habituated pattern will be a huge start. Reading articles about the “flight/Fight response” (also known as the physiology of stress) will show you how your primitive survival mechanisms can get out of control in your response to life’s stressors so triggering the anxiety response. Every one of the physical and emotional manifestations can be reduced and controlled, but fear can intensify these sensations for the suffers of anxiety. Medications for anxiety are designed to reverse these physical symptoms but do not offer good tools for prevention or for a sense of personal control over these complaints. You can beat this!

The second part of the anxiety control program is to learn how to physically and emotionally relax leading to personal control over the anxiety response. This requires dedication and practice. Most people will require 8-12 weeks of regular daily practice to begin to turn the corner on the habituated fears and physical symptoms of anxiety. For example, learning to go opposite the anxiety response by learning to slow your heart rate and to warm your hands/feet (by improving blood flow through relaxed, dialated blood vessels) requires the focus on “letting go,” slowing your mind, and imagining the warming (or pulse) into your extremities (fingers/toes.) You can learn to do this! More information about how to do this and the technique of temperature training biofeedback can assist you and can be found on the “Articles” page at the Stress Education Center’s website www.dstress.com.

With practice and some mastery of your stress/anxiety response, the next step can include a “desensitization” to any anxiety invoking stimuli. Yes, even the fear of public speaking or flying can be reduced and controlled. For this, you may want a coach or counselor to assist you but the principles are simple, but powerful. The following through will help you to beat your anxiety and then give you back the control over your body and your life.

Contact the Stress Education Center if you want more information and coaching on how to make this personalized for your specific requirements. Please take good care of yourself. AND, remember, you can beat anxiety! I hope that you find the very best anxiety control program which matches you with the most effective anxiety control techniques. It is worth the effort!

10 Tips for Stress Management

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These tips are at the core of my 1 day stress management program. Contact me if you have any questions regarding stress reduction coaching through the Stress Education Center’s website at www.dstress.com

Tip #1 Take 40 Deep Slow Diaphragmatic Breaths Each Day (Spread evenly throughout your day not all at once at the end of the day or you might hyperventilate. Try for one every 20 minutes.) You can benefit from associating the deep breaths with some common work occurrence such as the telephone ringing or clock watching. Try this! Though very simple to do, it is a very powerful stress management strategy.

Tip #2 Use Regular Relaxation Periods for Work Breaks. Try fifteen to twenty minute periods of (hopefully) undisturbed time away from phone and/or family. Commit to using this for four to six weeks to begin to see the benefits. If you would like some guidance in developing your stress management skills consider finding an appropriate audio program that is targeted for your specific interest. You will be surprised to find that this will save you time and energy. You will get more done in less time if you are not distracted by internalized stress. Autogenic Training Phrases, Progressive Relaxations, Meditations, or Visualization/Imagery relaxations are recommended. Find the one that works best for you.

Tip #3 Get Regular Exercise. Aerobic activities such as walking, jogging, swimming, biking, etc. for 20 minutes 3 times per week is minimum. Recommended is 30 minutes or more, 4-6 times per week. But do not hurt yourself!

Tip #4 Eat Sensibly. Avoid Caffeine. Do Not Cope With Stress by Using Alcohol or Drugs. If you are stressed out, caffeine is like throwing gasoline on a fire to put it out! The secret is moderation and common-sense.

Tip #5 Get Focused on New Directions and Regular Planning. Give yourself positive options if you feel trapped. Plan for growth in all aspects of your life; not just work and finance (family/relationships, spiritual interests, creativity, vacations, hobbies, etc).

Tip #6 Use and Develop Your Humor! Positive Attitudes Really Help! Difficulties, when viewed as opportunities for growth and proving your abilities, are less harmful. Do not bury your anger, fear or sadness.

Tip #7 Protect Yourself From Negative Co-Workers and Relationships! Do not get caught up in other people negative thinking or let them rip off your peace of mind and positive energy. Take good care of yourself!!

Tip #8 Get Back In Control! If you cannot control all the people and situations that happen around you…. at least you can control the way you respond! Being “out of control” is one of the main sensations that indicate that the stress in your life is a problem.

Tip #9 Give Sincere Compliments Freely and Smile! Be positive and let it shine on all that surround you. It will come back many times more.

Tip #10 Learn to Really Listen! It is the best communication technique that you can develop!

More coaching and tips are available at www.dstress.com