Jobs and CareersThe Stress Response - Learn to Recognize It - Learn to Manage It
By Sharon S. Esonis, Ph.D.
One very important step in taking control of your life is the management and mastery of the stress response. The stress response, also known as the "fight or flight response," has been a major part of our make-up since the cave man days. It serves the vital role of compelling us to fight fiercely or flee quickly when a dangerous situation puts us in jeopardy.
When a person perceives that a circumstance is perilous, that message is swiftly conveyed to the hypothalamus, a non-thinking part of the brain that activates the sympathetic nervous system (SNS). Many changes occur in the body when the SNS is engaged. Blood pressure and heart rate increase, breathing moves from the diaphragm to the chest and blood flow shifts to the large muscles and to the brain, away from the stomach and the extremities, restricting digestion and causing the hands and feet to become cold. Muscles tighten in readiness to run or fight. Pupils dilate, the mouth becomes dry and erections become inhibited. The immune system and tissue repair are restricted.
This is nature's way of ensuring the survival of the species. By redirecting and heightening the body's activity, blood flow and energy, the person in crisis has the resources to run fast or fight hard, increasing the likelihood of staying alive. The changes that occur put the body into a very uncomfortable and demanding state. Should this huge drain become chronic, serious physiological and psychological problems often manifest.
Just as nature equipped us with a nervous system to survive calamity, it also equipped us with a nervous system to maintain a state of calm: the parasympathetic nervous system (PNS). The characteristics or actions of the PNS are largely the opposite of the SNS, and for all intents and purposes, when one is engaged, the other is disengaged. Thus, the goal of stress management is to harness the methods that promote a state of calm and that inhibit the stress response. The following strategies have been widely researched and shown to be effective:
External
What you do to manage the world outside you can go a long way in reducing your susceptibility to the stress response. These techniques include:
* Practicing assertiveness
* Reducing, eliminating or learning to react differently to stressors
* Improving communication
* Eliminating self-defeating behaviors
* Having clear goals
* Managing time in positive ways
Internal Psychological
Keep in mind that the message sent to the hypothalamus may be one about an actual threat or about a perceived, benign threat. You are served well by the stress response when you are actually in danger. You are not served well when you trick yourself. So the following strategies help you make the distinction:
* Cognitive Restructuring
* Distraction
* Disputing
* Having Rational Beliefs versus Irrational Beliefs
* Appropriate Expectations
Internal Physiological
There are calming techniques that tell the brain you are not in trouble. These can be used to disengage the response or on an ongoing basis to prevent it from being elicited:
* Breathing
* Imagery Relaxation
* The Relaxation Response
* Progressive Muscle Relaxation
* Insight Meditation
* Biofeedback
* Hypnosis
Recommended Readings
Davis, M., Eshelman, E.R.,McKay, M. and Fanning, P. (2008) The Relaxation and Stress Reduction Workbook
McKay, M., Davis, M. and Fanning, P. (2007) Thoughts and Feelings: Taking Control of Your Moods and Your Life
More information on managing stress can be found in my book on Positive Psychology, It's Your Little Red Wagon... Six Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams!).
Copyright 2009. Sharon S. Esonis, Ph.D.
Sharon S. Esonis, Ph.D., has spent close to three decades helping individuals thrive and improve their lives through her work as a licensed psychologist, author and life coach. An expert in human behavior and motivation, Dr. Esonis specializes in the burgeoning field of Positive Psychology, the scientific study of optimal human functioning and the core strengths that can lead to the achievement of one's personally-defined goals.
Her most recent book, "It's Your Little Red Wagon... 6 Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams!)," is Dr. Esonis's contribution to the field of Positive Psychology, presenting proven success factors and strength-building techniques that can lead individuals to a life of purpose, motivation and happiness. It is available on Amazon.com.
Dr. Esonis earned her doctoral degree at Boston College and currently maintains a life coaching practice in the San Diego area. She also teaches Positive Psychology in the Extended Learning Program at California State University San Marcos. To learn more about the power of Positive Psychology and to order her latest book, visit her website at http://www.PositivePathLifeCoaching.com
===========================================
Stress Relief Techniques to Reduce Stress Naturally
By James D'Alterio
When you are suffering from stress and don't want to take drugs, there are a number of stress relief techniques that can be used.
Generally, methods to fight stress fall into the following categories:
Activities: These can include taking short rests during the day, get a massage, read a good book, take a walk, listen to music, go to a movies, visit friends, and any other activity that gets your mind off your problems. Getting enough sleep on a regular schedule is mandatory. Make time to work on your favorite hobby that you've been putting off. The objective is to find activities to enjoy yourself.
Exercise. Getting regular exercise has numerous health benefits for both the body and the mind. Set aside a specific time every day to get some form of light exercise and stick to it. Regular exercise will produce endorphins which are a mood elevator for the body. You can even take a short walk during your work day. This will also give you a break from work issues.
Diet: It's important to eat healthy foods and control the intake of coffee, alcohol, cigarettes, sugar, and drugs. Eat a balanced diet and minimize intake of fast foods. This will take planning but the benefits are significant.
Meditation: This is one of the most important stress relief techniques. This can be accomplished through yoga or meditation using a mantra and deep concentration. It should be noted that both of these methods require a period of learning, practice and utilization. It can sometimes take a few years before one becomes truly proficient at mind control to get to the deeper brainwaves to get the full benefit. One method to achieve deeper meditation more quickly and with less practice is to use binaural beats recordings. These are differential frequency waves that are embedded in soothing background music that you listen to with headphones. Binaural beats are actually today's version of a "digital drug" but without all of the side effects of actually taking drugs.
The objective is to incorporate all of these stress relief techniques into a regular stress reduction program. This program will be your own individual system that is designed to fit your personality and time and work constraints.
If you will take the time to look at your daily activities, your likes and dislikes, who your friends are, and your daily schedule you can come up with a good plan. When this is implemented, you will feel much more in control of your life and this will reduce your stress level.
Would you like to maximize your stress relief techniques? Then find out more about how using binaural beats recordings can improve your mediation sessions to more quickly develop a better attitude and give you a more positive outlook on life. Visit this website to start feeling better today!
========================================
Dealing With The Stress And Emotions Of Leadership
By Lethia Owens
Leaders are human, but their position of leadership places them in a unique position of isolation. To deal with the strong emotions that come with this isolation, it is important for those in management positions to learn effective coping skills and to build a support network.
It's a cliche, but leaders may feel like it really is lonely at the top and feel like the world is on their shoulders. Leaders, like their team members, are vulnerable to strong, negative emotions such as stress, anger, anxiety and frustration. The only difference between a leader and the person who works under this leader is that the leader has to be responsible for the whole team and has fewer supports to lean on. The other members of the team, on the other hand, often have only themselves to be responsible for and ideally can turn to the leader when things go wrong.
Leadership has its stressors, but they are inherent to leadership positions, which also have their rewards. Learning coping skills and building a support network are imperative.
The Emotional Challenges of Leadership
When entering into a leadership position, it can feel like all the negative emotions that were felt as an employee have intensified.
Emotions common among those in leadership positions:
Loneliness. Managers have fewer colleagues to confide in. They have to be more guarded in whom they confide in and often have to make important decisions on their own.
Feeling unappreciated. Affirming, appreciating and motivating your team is an integral part of being a leader, but often managers do not have access to their own bosses as frequently and thus may not be getting this can of development. Even less common is the employee who remembers to thank their manager for a job well done.
Exhaustion. Leaders have a lot to be responsible for and they are the ones who are held accountable if something goes wrong. Additionally, they are often called up on to work far more hours than their team. The stress on their personal and home life can be draining and the responsibility can be as exhausting as it is rewarding.
Conflict. Managers must enter into potential conflicts when they provide corrective action to an individual or a team. They must have a certain level of confidence and emotional control, but even well-managed, conflict is difficult. Additionally, those in leadership positions may be called upon to enforce policies that they don't necessarily agree with which can lead to internal conflict.
Managing the Emotional Challenges of Leading Others
Whenever possible, maintain a work-life balance. Unless a project or deadline is crucial, leaders should make sure they are not working 10-12 hour days to simply impress people who may not even notice. If it becomes a continual expectation, it may be necessary to explore other options, suggest some telecommuting or request assistance.
Invest in other areas besides work. Remember the line "no one ever said 'I wish I'd spent more time at the office' on their death bed? It's imperative to invest in oneself holistically: mind, body, soul. Re-explore hobbies, spend time with family, or get involved in a sport. No one should make their career their entire world.
Stay healthy. Long hours at work are demanding, as are the additional responsibilities involved in managing others. Even a job isn't physically demanding, performance is improved through physical health.
Build a support network. There are many social and business groups for managers in every community. Being able to vent about a workplace outside that workplace and to have others to confer with adds huge security to someone dealing with a variety of business and employee issues.
Take up meditation. It is also a good way to decrease stress. Five minutes of focused breathing behind a closed door, a quiet walk at lunch, listening to a guided meditation all will help decrease stress and improve the ability to cope and perform.
As a personal branding strategist and professional speaker, Lethia Owens is passionate about teaching people how to think, work and live powerfully! She works with enterprising speakers and solopreneurs who want to build a million dollar brand using cutting edge online marketing strategies that attract more clients and increase profits. For more information on Lethia Owens International, Inc. please visit http://www.LethiaOwens.com or follower her on the following social networks:
Twitter.LethiaOwens.com :: Facebook.Lethiaowens.com :: LinkedIn.LethiaOwens.com
By Sharon S. Esonis, Ph.D.
One very important step in taking control of your life is the management and mastery of the stress response. The stress response, also known as the "fight or flight response," has been a major part of our make-up since the cave man days. It serves the vital role of compelling us to fight fiercely or flee quickly when a dangerous situation puts us in jeopardy.
When a person perceives that a circumstance is perilous, that message is swiftly conveyed to the hypothalamus, a non-thinking part of the brain that activates the sympathetic nervous system (SNS). Many changes occur in the body when the SNS is engaged. Blood pressure and heart rate increase, breathing moves from the diaphragm to the chest and blood flow shifts to the large muscles and to the brain, away from the stomach and the extremities, restricting digestion and causing the hands and feet to become cold. Muscles tighten in readiness to run or fight. Pupils dilate, the mouth becomes dry and erections become inhibited. The immune system and tissue repair are restricted.
This is nature's way of ensuring the survival of the species. By redirecting and heightening the body's activity, blood flow and energy, the person in crisis has the resources to run fast or fight hard, increasing the likelihood of staying alive. The changes that occur put the body into a very uncomfortable and demanding state. Should this huge drain become chronic, serious physiological and psychological problems often manifest.
Just as nature equipped us with a nervous system to survive calamity, it also equipped us with a nervous system to maintain a state of calm: the parasympathetic nervous system (PNS). The characteristics or actions of the PNS are largely the opposite of the SNS, and for all intents and purposes, when one is engaged, the other is disengaged. Thus, the goal of stress management is to harness the methods that promote a state of calm and that inhibit the stress response. The following strategies have been widely researched and shown to be effective:
External
What you do to manage the world outside you can go a long way in reducing your susceptibility to the stress response. These techniques include:
* Practicing assertiveness
* Reducing, eliminating or learning to react differently to stressors
* Improving communication
* Eliminating self-defeating behaviors
* Having clear goals
* Managing time in positive ways
Internal Psychological
Keep in mind that the message sent to the hypothalamus may be one about an actual threat or about a perceived, benign threat. You are served well by the stress response when you are actually in danger. You are not served well when you trick yourself. So the following strategies help you make the distinction:
* Cognitive Restructuring
* Distraction
* Disputing
* Having Rational Beliefs versus Irrational Beliefs
* Appropriate Expectations
Internal Physiological
There are calming techniques that tell the brain you are not in trouble. These can be used to disengage the response or on an ongoing basis to prevent it from being elicited:
* Breathing
* Imagery Relaxation
* The Relaxation Response
* Progressive Muscle Relaxation
* Insight Meditation
* Biofeedback
* Hypnosis
Recommended Readings
Davis, M., Eshelman, E.R.,McKay, M. and Fanning, P. (2008) The Relaxation and Stress Reduction Workbook
McKay, M., Davis, M. and Fanning, P. (2007) Thoughts and Feelings: Taking Control of Your Moods and Your Life
More information on managing stress can be found in my book on Positive Psychology, It's Your Little Red Wagon... Six Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams!).
Copyright 2009. Sharon S. Esonis, Ph.D.
Sharon S. Esonis, Ph.D., has spent close to three decades helping individuals thrive and improve their lives through her work as a licensed psychologist, author and life coach. An expert in human behavior and motivation, Dr. Esonis specializes in the burgeoning field of Positive Psychology, the scientific study of optimal human functioning and the core strengths that can lead to the achievement of one's personally-defined goals.
Her most recent book, "It's Your Little Red Wagon... 6 Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams!)," is Dr. Esonis's contribution to the field of Positive Psychology, presenting proven success factors and strength-building techniques that can lead individuals to a life of purpose, motivation and happiness. It is available on Amazon.com.
Dr. Esonis earned her doctoral degree at Boston College and currently maintains a life coaching practice in the San Diego area. She also teaches Positive Psychology in the Extended Learning Program at California State University San Marcos. To learn more about the power of Positive Psychology and to order her latest book, visit her website at http://www.PositivePathLifeCoaching.com
===========================================
Stress Relief Techniques to Reduce Stress Naturally
By James D'Alterio
When you are suffering from stress and don't want to take drugs, there are a number of stress relief techniques that can be used.
Generally, methods to fight stress fall into the following categories:
Activities: These can include taking short rests during the day, get a massage, read a good book, take a walk, listen to music, go to a movies, visit friends, and any other activity that gets your mind off your problems. Getting enough sleep on a regular schedule is mandatory. Make time to work on your favorite hobby that you've been putting off. The objective is to find activities to enjoy yourself.
Exercise. Getting regular exercise has numerous health benefits for both the body and the mind. Set aside a specific time every day to get some form of light exercise and stick to it. Regular exercise will produce endorphins which are a mood elevator for the body. You can even take a short walk during your work day. This will also give you a break from work issues.
Diet: It's important to eat healthy foods and control the intake of coffee, alcohol, cigarettes, sugar, and drugs. Eat a balanced diet and minimize intake of fast foods. This will take planning but the benefits are significant.
Meditation: This is one of the most important stress relief techniques. This can be accomplished through yoga or meditation using a mantra and deep concentration. It should be noted that both of these methods require a period of learning, practice and utilization. It can sometimes take a few years before one becomes truly proficient at mind control to get to the deeper brainwaves to get the full benefit. One method to achieve deeper meditation more quickly and with less practice is to use binaural beats recordings. These are differential frequency waves that are embedded in soothing background music that you listen to with headphones. Binaural beats are actually today's version of a "digital drug" but without all of the side effects of actually taking drugs.
The objective is to incorporate all of these stress relief techniques into a regular stress reduction program. This program will be your own individual system that is designed to fit your personality and time and work constraints.
If you will take the time to look at your daily activities, your likes and dislikes, who your friends are, and your daily schedule you can come up with a good plan. When this is implemented, you will feel much more in control of your life and this will reduce your stress level.
Would you like to maximize your stress relief techniques? Then find out more about how using binaural beats recordings can improve your mediation sessions to more quickly develop a better attitude and give you a more positive outlook on life. Visit this website to start feeling better today!
========================================
Dealing With The Stress And Emotions Of Leadership
By Lethia Owens
Leaders are human, but their position of leadership places them in a unique position of isolation. To deal with the strong emotions that come with this isolation, it is important for those in management positions to learn effective coping skills and to build a support network.
It's a cliche, but leaders may feel like it really is lonely at the top and feel like the world is on their shoulders. Leaders, like their team members, are vulnerable to strong, negative emotions such as stress, anger, anxiety and frustration. The only difference between a leader and the person who works under this leader is that the leader has to be responsible for the whole team and has fewer supports to lean on. The other members of the team, on the other hand, often have only themselves to be responsible for and ideally can turn to the leader when things go wrong.
Leadership has its stressors, but they are inherent to leadership positions, which also have their rewards. Learning coping skills and building a support network are imperative.
The Emotional Challenges of Leadership
When entering into a leadership position, it can feel like all the negative emotions that were felt as an employee have intensified.
Emotions common among those in leadership positions:
Loneliness. Managers have fewer colleagues to confide in. They have to be more guarded in whom they confide in and often have to make important decisions on their own.
Feeling unappreciated. Affirming, appreciating and motivating your team is an integral part of being a leader, but often managers do not have access to their own bosses as frequently and thus may not be getting this can of development. Even less common is the employee who remembers to thank their manager for a job well done.
Exhaustion. Leaders have a lot to be responsible for and they are the ones who are held accountable if something goes wrong. Additionally, they are often called up on to work far more hours than their team. The stress on their personal and home life can be draining and the responsibility can be as exhausting as it is rewarding.
Conflict. Managers must enter into potential conflicts when they provide corrective action to an individual or a team. They must have a certain level of confidence and emotional control, but even well-managed, conflict is difficult. Additionally, those in leadership positions may be called upon to enforce policies that they don't necessarily agree with which can lead to internal conflict.
Managing the Emotional Challenges of Leading Others
Whenever possible, maintain a work-life balance. Unless a project or deadline is crucial, leaders should make sure they are not working 10-12 hour days to simply impress people who may not even notice. If it becomes a continual expectation, it may be necessary to explore other options, suggest some telecommuting or request assistance.
Invest in other areas besides work. Remember the line "no one ever said 'I wish I'd spent more time at the office' on their death bed? It's imperative to invest in oneself holistically: mind, body, soul. Re-explore hobbies, spend time with family, or get involved in a sport. No one should make their career their entire world.
Stay healthy. Long hours at work are demanding, as are the additional responsibilities involved in managing others. Even a job isn't physically demanding, performance is improved through physical health.
Build a support network. There are many social and business groups for managers in every community. Being able to vent about a workplace outside that workplace and to have others to confer with adds huge security to someone dealing with a variety of business and employee issues.
Take up meditation. It is also a good way to decrease stress. Five minutes of focused breathing behind a closed door, a quiet walk at lunch, listening to a guided meditation all will help decrease stress and improve the ability to cope and perform.
As a personal branding strategist and professional speaker, Lethia Owens is passionate about teaching people how to think, work and live powerfully! She works with enterprising speakers and solopreneurs who want to build a million dollar brand using cutting edge online marketing strategies that attract more clients and increase profits. For more information on Lethia Owens International, Inc. please visit http://www.LethiaOwens.com or follower her on the following social networks:
Twitter.LethiaOwens.com :: Facebook.Lethiaowens.com :: LinkedIn.LethiaOwens.com
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