Keeping A Safe Distance From Management Stress
You finally got your well-deserved promotion. After working years and years on proving your worth, having been recognized for your efforts and getting that sizeable increase is making all the hard work well worth it.
But then again you didn't count on all the pressure the new job comes with. You suddenly notice that you're always tired, irritable and hardly gets any sleep, in other words you're all stressed out. Managing an office is not a simple task, as it seems. The responsibilities that can come with the job can be quite tremendous and for lesser people a breakdown is not uncommon. Management stress is a common occurrence with upper management.
Keeping Away from Management Stress
So as to not succumb to management stress, a person must be able to discipline him or herself. Have a proper work, rest and play schedule. Keeping yourself organized won't let you get stressed out.
Know your responsibilities and organize them according to their priority. Bering able to effectively divide the work is a sign of a true manager, which makes the workload light for everybody. Properly dividing responsibilities won't provide pressure to a single person which will make production faster.
Set attainable goals. If you keep on promising numbers and figures that are hardly realistic would provide unnecessary pressure and would contribute a lot to the stress factor.
Get along with your employees. Avoid letting them exploit it though, you are still the boss, set certain ground rules and an invisible line wherein you can still be in a good boss-employee relationship and still get the respect you deserve.
Management stress should get the best of you. Learn and research well your new position and live a healthier and stress-free life.
Can Stress Trigger Diseases
Stress is defined as the non-specific response of the body to any demands made upon it. Everyday, in every walk of life, we come across stress. As much as people wish for a stress free life, such a task would be impossible to achieve. Stress is a part and parcel of our lives. Unfortunately, stress does not only produce discomfort, if ignored, it can lead to serious chronic illnesses. So what really happens when a person experiences chronic stress?
Our body goes through varies changes in its attempt to cope with stress. Let us examine the bodily processes. When we experiences stress in some part of the body, that part of the body sends a message to the brain via the nerves. Then it passes through the reticular activating system either from or to the limbic system or the thalamus. The limbic system is like the store house of our emotions, to which the thalamus acts like a trigger or a switch, determining what to do with the incoming signals sent by the body. Thus, activating the hypothalamus, this in turn will activate the endocrine system and the autonomic nervous system.
Another way in which the brains will response to a stressor is by activating a part of the brain known as hypothalamic-pituitary-adrenal system (HPA system). The HPA will activate the production and release of glucocorticolds i.e. steroid hormones, including the primary stress hormone crotisol. This hormone is very important in marshaling systems through out the body to deal quickly with the stress. When the body works to cope with stress, it produces some byproducts. If these byproducts of stress are not dealt with in a productive way, they result in all out physiological reactions or illness and diseases.
Lets us consider some illnesses and diseases. There are many diseases to which the mind makes the body susceptible. These diseases are known as psychosomatic diseases (psyche means mind; soma means body). Let us make this concept clear by an example; Jenny is a 45 year old woman. Her husband passed away, leaving her depressed. Jenny's husband was a kind person and jenny felt it was not fair, and found it hard to cope with her husband's untimely death. A sense of helplessness came over her. Loneliness were her only companion now, there were people who where not surprised at jenny's death just one year after her husband passed away. They officially termed it as death due to heart attack, but to jenny's friends, it was known that jenny died of a "broken heart".
You may know a few people like jenny yourself, people who died or fell chronically ill from sever stress with practically little physically wrong with them. How many times we tell people "it's all in your head". In jenny's case, it was not all in her head. Sometimes when we experience too much emotional stress it results in physical disease, such diseases are known as psychogenic diseases. In psychogenic diseases there is no invasion of disease producing virus or micro organism, the mind changes the physiology in such a way that it breaks down. On the other hand, diseases occur when the mind makes the body vulnerable to some diseases causing microbes or natural degenerative processes, this is known as a somatogenic disease such as cancer, or asthma, etc. There can be various diseases cause by stress. Let us look at a few specific conditions. One of the common diseases caused by stress is Hypertension. Hypertension also commonly known as high blood pressure is excessive and damaging pressure of the blood against the arterial walls of the blood vessels. If the blood produces too much pressure on the arterial walls, they will rupture. And the blood that was intended to reach a special location will not reach its goal. If the rupture is in the brain it can cause cerebral hemorrhage. Since blood pressure as well as the serum cholesterol increase during stress there relation between hypertension and stress has long been suspected. Emotional stress is usually a major cause of hypertension. Hypertension can be controlled by medication, but sometimes drugs have their side effects. These side effects with poor habits like smoking and alcoholism can be harmful. To deal with hypertension, alone with medication and improvement in life style, various stress management interventions like learning how to relax, perception interventions, etc. are also essential.
Apoplexy, commonly known as stroke is the lack of oxygen to the brain resulting from rupture or blockage of one of the arteries in the brain. Depending on the site of rupture, it could have its effects like paralysis, speech impairments, or even death may occur. Strokes are related to hypertension, diet and stress. Another disease caused by stress is ulcers. Ulcers are cuts or fissures in the walls of the stomach, during chronic stress norepinphrine secretion causes capillaries in the stomach lining to constrict. This, in turn results in shutting down of the mucosal production which is the protective barrier for the lining in the stomach. When the barrier in the wall of the stomach is lost, the hydrochloric acid breaks down the tissue and sometimes even reaches the blood vessel causing a bleeding ulcer. However, it has been found that there are many other causes of ulcer. Still, stress can exacerbate the conditions in the degenerative track to make ulcers more likely to occur. It can also act as a catalyst in the production of hydrochloric acid in the stomach.
Another painful disease caused by stress is Rheumatoid arthritis. It is the swelling and inflammation in various joints in the body which if continued in its development can be very painful. A normal joint has a synovial membrane. This membrane produces fluids which lubricate the joints, in Rheumatoid arthritis, this membrane secretes excessive fluids. These fluids cause a swelling around the joint. If the development continues then these fluids penetrate into the bone as excessive fluids have no where else to expand, therefore they penetrate the bone. In the last stage it may harm the scar tissue with immobilizes the bone and can result in deformity. Sometimes rheumatoid arthritis is due to hereditary factors known as rheumatoid factors. When under chronic stress, it aggravates the development of this arthritis, especially for people who are prone to it. As seen above, if not paid attention to, stress can have lot of negative consequences. Cancer, backache, TMJ syndrome, asthma, hey fever, tension headaches, migraine headaches and coronary heart diseases to name a few.
Healthy stress is necessary to give direction to every individual's life. So don't go where life takes you, but take life where you are heading.
How To Reduce Stress
This article looks at ways to reduce the amount people stress. I was often known as a bit if a stress head, which I have to admit was a good description of me. I have now learnt about ways to relax, which have helped me to live a much more care-free life.
There have been a number of issues in my own life which have caused me to lose confidence, become stressed and even depressed. These include:
A lack of true friends
I have had problems with debt
A bald patch
I have had problems controlling my weight
I was often paranoid about what other people thought of me
These issues have caused me many sleepless nights. I would be unable to get to sleep as I was unable to relax. This was due to constantly worrying and thinking about my problems.
I then decided to study ways in which I could increase my self-esteem, reduce the amount that I stressed and also about how I could learn to relax. After a long time, I believed that I had some tools and techniques which would help me.
Stress management techniques
Stop thinking so much
I am what people call a thinker. I basically think too much. This would not be a problem if I was thinking in a positive way but of course I was a negative thinker.
To help me in this quest to stop thinking, I decided to start listening to more music. Whenever I hit a negative thought process, I would play this music. This could be when I am in the car, when I am in the house and even when I am in bed.
The music helps to take my mind off the issues that I was stressing about.
Quit smoking and start exercising instead
Many people decide to smoke a cigarette when they are stressed. I believe that a far healthier and cheaper option is to exercise.
I will do a few weights and a few press ups which helps me to let off some steam. It also helps me to fight my anger and fears.
Learning to relax
Relaxation was something I found very hard to do.
I have now started various forms of alternative therapy such as tai chi, meditation and reflexology. These are superb at helping people to relax and also help to reduce levels of stress.
This is what has helped me to reduce my own stress levels and I hope the advice will be of benefit to other people.
Some Effective Solutions For Managing Stress
It is important to realize the not all stress is bad for you. Some stress can make life interesting, and it can push you to achieve your goals. Because we cannot escape every commitment, instead of trying to eliminate stress from our lives completely, it is important to learn to control stress.
Every person has a different type of level of stress in his or her life. Therefore, there is no one solution for dealing with stress. For example, a person who flourishes on constant change would suffer from tremendous boredom and stress in a job that is dull, while an individual that avoids change would be filled with anxiety and stress in a really dynamic position.
It is believed that a lot of illnesses are immediately tied to stress. If you find that you are always sick or fatigued, or that you are always nervous, it is time to learn to cope with your stress. Stress management takes patience and practice. If you persist at it, you will master the art of effectively dealing with stress.
First figure out what main things cause your stress. Is it your morning commute? Preparing for a public speaking engagement at work? Dealing with your kids after school? Most of these things are unavoidable, but still manageable. If your morning commute stresses you out, try leaving for work a few minutes earlier. If public speaking horrifies you, try consulting a psychologist to help you deal with your fears. If your kids drive you crazy, arrange organized activities that you can all enjoy together. It is important to understand what causes you stress, and think of ways that you can deal with them.
It is then important to try to reduce your emotional reactions to your stressful situations. Stress can cause negative thoughts, and you will act accordingly. It might be better to try to think of stress as an opportunity for self-improvement. If you overreact to every situation, step back and assess each time you lash out, and think of ways to calmly cope. You might not be able to do anything about your stressors, but you can control how you react to them
Also note your physical reactions to stress. Try to start deep breathing techniques in order to lower your heart rate. If your physical reactions to stress are severe, seek medical attention to avoid hypertension or heart problems. Sometimes the best way to avoid stress is by taking a time out in order to regroup and refresh.
Another positive way to combat stress is to exercise. Try aerobic exercise and strength training. Those are powerful outlets for stress. Eat a healthy, well-balanced diet, and avoid a lot of caffeine. Try to get a full night's sleep every night as well. Following these simple strategies will help you to cope with stress more than you know.
Stress is part of life. You cannot avoid it. But, by engaging in effective management techniques, you can effectively deal with stress and become a stronger person for it.
Reduce Stress Before Exams
At the beginning of your term you give yourself a promise to study hard and succeed in whatever you have planned. But things just happen to distract you from doing serious tasks and you start postponing: till next day, till next weekend, till next month, year and so on. You start getting interested in the present day only, your nearest future stops being your concern and you live happily and spend your days having fun with your friends. Every weekday you come to university and peacefully sit there, not concentrating on what your lecturer says. Suddenly a word "exam" appears in this monologue and you become very interested in it. While your tutor is talking, you feel a strange feeling tickling you in your belly and it doesn't stop even when you have a break for lunch. This is the first sign of getting worried. It is not a top secret that people, both tutors and students become stressed out before exam. This is a dangerous state of organism that may hurt others that are around. Here is some practical piece of advice for those who are tired of this feeling but can't help having it.
What is the reason of stress? When thinking about exams you worry about not passing it. If you have not enough knowledge on the topic, you will fail and have to take the course again. It is the fear to fail that makes us so nervous and stressed. Having not enough knowledge is not a problem for the one who is willing to study. Start your preparation from the first class. If you listen attentively, take notes, complete the assignments on time, you will not have to sit days and nights before exam and worry about some part of information that you've missed. A slight revision would be enough to refresh your memory. If you have problems with your assignment writing you can perform a custom term paper order and be a hundred percent sure that everything will be fine. You can order custom term paper that will be written on a high level with creative approach and duly completed on time. That will leave you some time for yourself and maybe your studies if it is a way you use your free time.
And here is one more thing. If you failed to do the above mentioned and still feel that horrible strain, there is one more advice. Cheating will not help you on your exam and in your future life. It is you that is cheated, not your tutors. The best way is to be honest with the examiner. Don't lose your face when answering; you have to stay focused every second. Nobody has died of passing an exam yet and hopefully nobody will. Teacher's aim is to teach you, not to fail you at your exam, because students are a credit to a teacher. If you still need some time to learn and study more, do it systematically, not chaotically and everything will be alright and you'll go home on vacation a happy person with good news to you parents.
Look To Mother Nature To Reduce Stress On The Job
Are inadequate communication with co-workers, lack of control and even too much work stirring up feelings that you just can't take it anymore? If so, you may be experiencing work-related stress.
According to the U.S. National Institute for Occupational Safety and Health, work-related stress is a physically and emotionally harmful response that occurs when the requirements of a job don't match the capabilities, resources or needs of a worker.
Enduring tension headaches, neck and back pain, and tiredness are a few of the telltale signs that you may have work-related stress. Unfortunately, stress can affect more than just your performance on the job. It also can affect your health.
Because extreme stress can take a toll on many parts of your body, this state of mental tension and pressure can leave you with various degrees of health effects - from uncomfortable conditions, like heartburn, to chronic illnesses, such as diabetes. In turn, many stressed-out workers have found that Mother Nature holds the key to stress-relief.
Studies show that some all-natural products can help you control stress during trying work situations while bringing significant changes to your long-term health. For instance, Vital StressX, developed by CyberWize.com, contains a blend of seven unique herbs, known as adaptogens, that help fight stress and restore balance in your body.
Discovered by the Soviet Academy of Sciences, the adaptogens found in Vital StressX increase the body's ability to cope with internal and external stress factors by helping control the production of excess amounts of cortisol, hormones that are always present in the body but are disrupted during times of high stress.
Clinical studies also show that adaptogens can help boost energy and endurance, promote heart health, sharpen memory and alertness, build immunity and help fend off and repair damage to your body's cells.
How To Manage Your Holiday Stress
Are you plagued by holiday stress year after year? Do you feel as if you are a victim in all of this? Do you believe that you are the ONLY one in your household who is contributing to the success of the holiday?
Let me share with you some ideas for making the holidays manageable. I used to literally make myself nuts during holiday time. I was married to a man who thought his contribution to the holiday was simply to show up, eat his fill and then watch television in the living room while I cleaned up the kitchen. I also had two sons who couldn't care less about the trimmings of the holiday season.
What I am about to suggest may offend your sensibilities but it does stand a good chance of greatly reducing your holiday stress. When you are finished with this article, you'll have to decide what is most important to you-having everything just perfect or regaining some of your sanity. When all is said and done, you can always continue to do it just as you've always done. I'm only providing some alternative suggestions.
What is your typical routine? Of course, for me there was mailing of at least 100 Christmas cards. Often this was the only way I was able to stay in touch with people I cared about.
Then there was the gift buying. I married into a family where I instantly inherited 20 nieces and nephews and the family insisted that all children receive a gift from all the aunts and uncles until they reached the age of 25! No matter what I said, they were not going to be swayed from their position. Christmas shopping, for me, was a chore.
Then, after the gifts were purchased, there were the many hours of gift-wrapping that was required. And what about putting up the Christmas tree and decorating the rest of the house? Let's not forget the cleaning that had to be done to make my house presentable for the drop-in holiday visitors. There was also the baking of the many multiple varieties of cookies and the preparation of whatever food I was expected to bring to any myriad of places to which we were invited for holiday party after holiday party. Add to that the stress of the inevitable weight gain over the holidays and it was no wonder I was crabby and irritable.
Once I began to practice Inside Out Living,
Moving Through Breakdowns With Transformation
Success in recovery, or rather, staying in recovery, is dependent upon a variety of factors. For example, it appears that attending daily NA or AA meetings and staying in communication with ones chosen sponsor will definitely assist an individual in successfully implementing his recovery plan. Getting and staying committed to working the 12 Step Program also appears to increase the probability of the person staying abstinent from drugs and alcohol. While the above-mentioned elements of a persons overall recovery plan are crucial to his recovery, another major factor that will greatly influence an individual's continued abstinence is how he is able to handle the breakdowns that happen in life.
Knowing about breakdowns, what they are and how to manage them, is absolutely necessary for one to stay committed to his recovery plan. Breakdowns are what brought an individual into treatment and eventually created the space for him to begin his recovery. Breakdowns also happen while a person is in treatment and will continue to take place after he leaves. Even after successfully completing a treatment program, breakdowns are almost certain to happen as one returns to the community from which he came. In fact, both the client and his counselor should expect breakdowns to occur after treatment. It is for this reason that knowledge of the structure of breakdowns and how to transform them is very important if not crucial for the individual wanting recovery.
What are breakdowns? Experientially breakdowns start to occur when an event or events happen that the individual believes should not happen or ought to happen differently than how they take place. As a result the individual starts to feel frustrated, angry, disappointed or even sad about what is happening in his life. Inside these types of emotions the person starts to become resentful, creating a story about the event and to which he will eventually begin to blame, be it other people, places, things, situations or circumstances for that which is appearing. A breakdown eventuates into a relapse when the individual believes that his experience is intolerable, feels inadequate with respect as to how to handle it and chooses to use drugs or alcohol to reduce the emotional component of that he is experiencing. In this case, a breakdown and ones inability to transform it leads directly to relapse.
Inside the work of transformational counseling, the process of enrollment will assist the individual in becoming authentic where he was being inauthentic and also allow that person to stay in his recovery. Enrollment is the third component of transformational counseling the utilization of which allows the individual to again move out of his self-limiting belief and back into being his created possibilities. When one begins to experience a breakdown he has gone back into being his self-limiting belief. Their will be the pretense of what is happening and that which is again hidden from him hence the created inauthenticity. The technology of the enrollment process allows the individual the ability to transform the experience by being authentic and as a result regaining his power and freedom through being his possibilities. Utilization of the process of enrollment as with transformation itself is a practice that requires a great deal of commitment. As with any skill the structure of enrollment is taught and it is in communication with the persons coach or even sponsor that its implementation is brought forth into the individual's life.
The first component of enrollment has to do with recognizing when one is in a breakdown. The key to such awareness is to be found in how the individual is feeling about what is happening in his life at any one moment. There are many times in our lives where we do not stop to monitor or become present to how we are feeling. Sometimes we have a tendency to merely ignore or move away from how we are feeling about something or someone. Breakdowns have certain emotions attached to their design. Those most common are emotions such as fear, anxiety, anger, frustration and sadness. The first part of utilizing the enrollment process is to monitor ones feeling state, to become present to how one is feeling and to do so to the point that it becomes part of ones very way of being in the world. Learning how to stay aware of ones emotional state is crucial to being able to successfully transform the breakdown experience that is being created.
The second component has to do with becoming present to the story that the person is creating with respect to the breakdown. While the emotional state of the individual is very important to become aware of, listening to the story that he is creating is also equally of importance. Within a conversation of transformation, every emotion is created by a thought. When there are negative emotions present in a person's life as he is experiencing a breakdown there are also corresponding thoughts taking place. The thoughts that are taking place will appear as a story in the person's mind. Within a breakdown the story will be other oriented, involving external people, places, things, circumstance or situations. Within the structure of the story, inherent to it, will be the belief that the external events are the real or true cause of how the person is feeling. It is with these thoughts that the breakdown and inauthentic way of being exists, a pretense that it is about another, hiding what it is truly about. As mentioned above, blame and resentment will eventually result. Becoming present to the story is vital if one is not to impulsively act upon it and as a result bring its destructive consequences into existence with respect to his life. Becoming present or an observer to ones story is crucial to transforming a breakdown.
The third component involves becoming present to ones self-limiting belief, to the source, to that which actually created the breakdown. Becoming present to ones self limiting belief, to that which has determined ones life up until the process of transformation began to take place, is the first component in the process of transformational counseling. Even though the distinction of ones self-limiting belief will create the space for the person to begin to create his life anew, it does not go away, become fixed or get cured. The self-limiting belief, much like a virus that has appeared in the human body, continues to exist. As with any idea that we have or create about us, it is also a way of being. We be or exist by what we think and more specifically by what we think about ourselves. What we are familiar with is being our self-limiting belief in the world. It is familiar for us to think and feel that the world is more powerful and real than we are and furthermore, that it is something that must be controlled and even survived. We will eventually experience a breakdown given our sense of inadequacy with respect to the world as this is how we have been in the community in the past. However, once the self-limiting belief is again distinguished the inauthenticity begins to weaken or be dissolved.
The fourth component of enrollment involves creating a possibility inside the breakdown experience. This act of creation can be to invent a new possibility or enroll oneself back into a person's previously chosen possibilities. Creating possibilities for ones life is the second component of transformational counseling. However, once we get it that we are being our self limiting belief, that the source of the breakdown is the self limiting belief and not that which the story tends convey, it is at that moment that we can generate a possibility to be at that moment, a possibility to stand inside given the breakdown experience. It is by generating a possibility by our spoken word that the experience itself will transform. The breakdown only happens because of who we are being. It is by causing a possibility to come into existence through our word that the inauthentic way of being completely dissolves and with it the breakdown itself. It is with the creation of a possibility that the person's power and freedom are once again restored.
The final component of the enrollment technology is acknowledgement. Once the experience is transformed it is important for a person to get the victory that his possibility has made for himself and his life, to acknowledge the difference of such a victory. Acknowledgement is about getting how the created or invented possibility has transformed the breakdown from what it was to that which is truly a breakthrough for the individual, especially with respect to the event or experience occurring. Acknowledgement is about getting the power of our word for allowing us to transform breakdowns into breakthroughs, to once again become our possibilities. It is this acknowledgement that strengthens ones process of transformation leaving the person's power, freedom and self-expression fully restored. Acknowledgement is about standing in ones possibility, celebrating ones power and freedom having given up being a victim.
The practice of enrollment will make a difference for the person wanting recovery. Applying the technology of enrollment will enable the person to transform a breakdown when it happens and as a result avoid the destructive and possibly even lethal consequences that would have happened as a result of staying in a breakdown. For the individual in recovery, staying in a breakdown only increases the chances that he will turn to drugs and/or alcohol to reduce the emotional component of a breakdown. Staying in a breakdown as opposed to being able to transform tends to lead to relapse. Clients at the Holistic Addiction Treatment Program in North Miami Beach, Florida are taught to distinguish their self-limiting belief, create new possibilities for their life and furthermore, how to utilize the power of enrollment technology. The success of utilizing enrollment and even recovery itself, especially in the early stages of sobriety, will necessitate the person staying in contact with his sponsor or counselor especially when breakdowns happen. It is only in communication with another that the individual will continue to be his possibilities in life.
Harry Henshaw, Ed.D., LMHC http://www.enhancedhealing.com
Living A Better Life In Times Of Chaos
Is your life full of chaos?
Challenges such as stress, anxiety, illness and depression all contribute to a chaotic life. So how do you rid your life of the obstacles to your happiness and change it for the better?
Yehuda Berg says the answer lies within a group of sacred letters from the biblical story of Moses and the Red Sea. In his book "The 72 Names of God," Berg says that through 72 three-letter combinations taken from three biblical verses, you can find the strength to eliminate negative forces that keep you from living a fulfilling life.
The book explains that the 72 names are not "names" in the literal sense, but visual mantras that are activated spiritually rather than vocally. These spiritual tools come from a tradition called Kabbalah, which is today the fastest-growing global spiritual movement. Contrary to popular belief, Kabbalah is not a religion and you do not have to be Jewish to study it.
According to the teachings of Kabbalah, everything, including our destiny, begins and ends with our own individual behavior. The apparent randomness that we encounter in life is actually a system of cause and effect. Furthermore, the ability to overcome challenges lies in the power of mind over matter.
"The 72 Names of God" encourages readers to meditate on the names and follow through with a physical action to implement positive change in their lives.
Here are a few of the names and their applications:
* Healing: Think about others who also need healing. Be accountable. Blaming someone or something else absolves us of responsibility. Accepting 100 percent responsibility brings about the energy of healing.
* Unconditional Love: You should offer unconditional love to others if you want to have peace and serenity in your life. Love has the power to eradicate all forms of darkness. When you offer love to your enemies, you destroy their darkness and hatred.
* Eliminating Negative Thoughts: When negative thoughts - worry, anxiety, fear, pessimism, uncertainty - invade your mind, focus on thoughts that move you forward, not backward.
* Letting Go: Human nature is to hang on to past regrets and earlier traumas. But you cannot live a fulfilling future if you are hanging on to an unhappy and cynical past. This name gives you the courage to let go.
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