"Dedicated to serving by providing information, products, and services to create awareness and then offer control of stress and the process of change."

In this issue:

1. Introduction and Welcome

2. Contests and give-aways

3. Article: Stress and Diet/Nutrition

4. Reference/Link: Stress Management for Digestive Disorders

5. FAQ - Question of the Month (The Value of Executive Coaching)

6. Product of the Month: Visualization for Deep Relaxation

7. Stress Management Tip of the Month

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1. Introduction of the Stress Education Center's - Dstress.com Newsletter

Welcome to the December, 2000 issue of this monthly e-zine. The purpose in providing this newsletter is to offer information about stress and possible solutions to managing stress and change. Your input is encouraged. This will be a forum for answering questions/concerns, offering suggestions, motivating you and your clients to develop and practice a strategy of self-care that includes regular stress management. The goal is to enhance your quality of life, increase your productivity, and offer tested fun strategies that will give you more time and energy. Please read the newsletter and provide feedback. This feedback will help to shape the form and content for future editions. Thank you in advance for your assistance in the development process.

L. John Mason, Ph.D.

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2. Contests and Give-aways:

In response to the October contest, we received this article that you may enjoy. The contest was searching for ways to motivate people to use the stress management strategies. I am not certain that this article accomplishes that goal but it is a good read. Thanks to Dr. Stan E. for the input.

Subject: Rocks

One day an expert in time management was speaking to a group of business students and, to drive home a point, used an illustration those students will never forget. As he stood in front of the group of high powered overachievers he said, "Okay, time for a quiz." Then he pulled out a one gallon, wide mouthed Mason jar and set it on the table in front of him. Then he produced about a dozen fist sized rocks and carefully placed them, one at a time, into the jar. When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class said, "Yes." Then he said, "Really?" He reached under the table and pulled out a bucket of gravel. Then he dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the space between the big rocks. Then he asked the group once more, "Is the jar full?"

By this time the class was on to him. "Probably not," one of them answered. "Good!" he replied. He reached under the table and brought out a bucket of sand. He started dumping the sand in the jar and it went into all of the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?" " No!" the class shouted.

Once again he said, "Good." Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked at the class and asked, "What is the point of this illustration?" One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard you can always fit some more things in it!" "No," the speaker replied, "that's not the point. T

he truth this illustration teaches us is: If you don't put the big rocks in first, you'll never get them in at all." What are the 'big rocks' in your life? Your children; Your loved ones; Your education; Your dreams; A worthy cause; Teaching or mentoring others; Doing things that you love; Time for yourself; Your health; Your significant other. Remember to put these BIG ROCKS in first or you'll never get them in at all. If you sweat the little stuff (the gravel, the sand) then you'll fill your life with little things you worry about that don't really matter, and you'll never have the real quality time you need to spend on the big, important stuff (the big rocks).

So, tonight, or in the morning, when you are reflecting on this short story, ask yourself this question: What are the 'big rocks' in my life? Then, put those in your jar first. The End.

Self-care, including stress management, may be one of those "Big Rocks" that you need to make time in your busy schedule to accomplish.

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3. Article: NUTRITION TIPS FOR STRESS MANAGEMENT:

With the holidays and New Year resolutions upon us, I have decided to include this brief article on diet and nutrition related to stress:

What you consume can be a help or a detriment to your health and stress levels. Since time and space does not allow for a complete study of diet's effect on stress, we must simple and basic in the space available. Awareness is important and yet as you know, it may not be enough.

Too much of most anything can become bad. Moderation is the key. If you are suffering under stress, you should be careful to increase good things in your diet and limit or eliminate inappropriate things from your diet. Everybody is different, but a some general guides are available.

If you are stressed:

DO:

· Eat More Naturally: Eat as simply as possible by increasing raw or less cooked fruits and vegetables (barring major digestive distress from raw foods.) Highly processed foods, especially with preservatives, artificial colors or flavors, are not what your digestive system's genetic code has been designed to live on! Same is true for modern "fast food."

· Drink More Water: 6-10 ounce glasses per day. This is good for you, helps you to feel full (& satisfied) and can flush waste products of metabolism from your system.

· Eat Small Regular Meals: Eat three or four regular meals (smaller but regular is better.)

· Supplements: Enough vitamins and useable minerals are not as available in our foods, as they should be to help us to survive our environmental, physical, and emotional stressors. Take nutritional supplements, especially Antioxidants such as: Vitamin C, Vitamin B complex, Beta Carotine (& Vitamin A, not too much A), Vitamin E, and trace minerals that are chelated for easy absorption. Other antioxidants are available that are proving to be useful. Ask for help if you are not certain about what to take (dietitians are best or some health food store people are well trained.) There is lots of differing information and opinions, find what works best for you.

· Natural Carbo's: More complex carbohydrates from fruits and grains for energy.

DON'T: ..... Use these Substances Sparingly at most! (Moderation is the key!)

· Caffeine: Do not use Caffeine (from coffee, teas, cola drinks, chocolate, etc)! Caffeine increases anxiety, panic, and stress very much the same as adrenaline acts upon the body. Caffeine use is like trying to put out a fire by throwing gasoline on it.

· Sugar: Do not use too much refined sugar or highly processed food. (Coffee and a donut are not the best combination for a stress controlling diet.)

· Fat: Reduce fat, especially saturated fat from your diet (reduce red meats). Avoid fatty sugary foods as snacks.

· Stimulants: Avoid other stimulants! Enough said. This is harmful!

· Tobacco: Stop tobacco use. Smoking and snuff stress the body and can lead to the irritations that are related to cancer and lung disease.

· Alcohol as your only Relaxant: Reduce alcohol or eliminate. Do not become dependent on alcohol/drugs to control anxiety, unless under the care of your physician.

· Eat Too Late: Try not to eat close to bedtime (allow a couple of hours, at least, if possible.) You will sleep better and this is an important coping strategy.

· Eat & Work: Try not to eat and do other things the same time. This can cause you to over-eat and under appreciate the present moment.

If you have questions or concerns, please contact me for a referral to a registered dietitian who can assist you in building an individualized nutritional plan.

Good Health!

L. John Mason, Ph.D.

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4. Reference/Link: Stress Management for Digestive Disorders

Please e-mail your suggestions for references and links available on the www. In this newsletter, the link that is offered is to an article available at the Stress

Education Center's website on Digestive Disorders. Use the following link:

http://www.dstress.com/articles/digestive_symptom.html

This article offers some basic information regarding this common set of symptoms that can affect the quality of life for people suffering with stress related digestive problems. The basic protocol has worked for many of my clients referred during the past 20 plus years of my private practice of medical biofeedback.

I hope that this article will be of service to you or your clients.

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5. FAQ - Question of the Month

Robert P. recently e-mailed me with his question about Executive Coaching value. He wanted some background as an explanation for the sudden rise in interest in coaching to improve both performance as a business manager and the enhanced quality of life that coaching can help to provide.

To answer this e-mail, I sent along the following article written to describe Executive Coaching:

"Wisdom consists not so much in knowing what to do in the ultimate as knowing what to do next."

-Herbert Hoover-

What is an Executive Coaching Program?

The Executive Coaching Program is designed for people who are at the top or near the top echelon of their organization, and who demand of themselves a level of excellence commensurate with the leading edge in their profession, their industry, and their personal life.

Executives in such positions often have little opportunity for open and unbiased, productive dialogue -- creative conversations whose fundamental design is to forward the action of their goals, projects and visions.

When intentions are thwarted, and the action is interrupted, there is no access out of their existing paradigm where they can identify what's missing, what's needed and what's next, or simply have a place to get complete.

In the Executive Coaching Program, participants take on a personal Coach, just as a professional athlete or performance artist does. The Coach offers an unbiased, objective, trained viewpoint to the Executive, without a personal agenda other than to have the client win in all areas of his or her life.

This program provides leaders with a safe environment to express themselves freely. Yet, the dialogue is purposeful. A designed, dynamic conversation takes place allowing them to expand the context within which their projects and commitments can progress. Relationships are transformed into genuine partnerships. New possibilities for the future are created which take the past into account, but are not limited by it.

In the Executive Coaching Program, participants get very clear on and identify what they are truly committed to in all areas of their life, as well as what stops them. They learn to suspend the psychological inner dialogue that can interfere with directed action and the integrity of their life's purpose.

The result is an elimination of suffering, an amelioration of stress, an effective use of chaos -- the experience of a new sense of freedom and enjoyment.

The Executive Coaching Program is a relaxed yet rigorous program. Candidates for this program must be willing to try out new distinctions in thinking, and must be willing to be held accountable for their word.

The coaching is done privately and confidentially on an individual basis via the telephone (in some cases, in person.) The frequency of the sessions, dates and times are adjusted to work within the schedule of the program candidate. The work to be accomplished during the program is determined by the participant and the Coach in an initial 8 hour coaching session.

These initial coaching sessions are in person or over the telephone. These usually require 30 minutes to one hour. The fees for Executive Coaching are usually $500-$900 per month for the four weekly sessions. (Other programs and commitments are negotiated after first two months.) In most cases, behavioral and values assessments are used in the first month to build the relationship and to offer major insights necessary for coaching. There is an additional $350 processing fee for these assessments (Free with three month commitment to coaching.) First months payments are paid in advance of coaching and used as a deposit to time allotted by coach for this process. Monthly payments are due in advance of each month's coaching.

The coaching relationship will require additional "off-line" time and effort. The coach will not be able to assist you in making the agreed changes without your commitment and motivation (though you will be coached in these areas.)

Get the support you require to accomplish your goals and improve the quality of your life!

More information regarding Executive Coaching is available at:

http://www.dstress.com/executive coaching.html

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6. Product of the Month:

Visualization for Deep Relaxation #104

This guided relaxation has been very beneficial to many people. It is more than a aimple relaxation, because it has the listener imagine a perfect state of health and happiness. This can help to energize and encourages healing to occur. This exercise is also more fun than a simple stress management strategy.

Please review the audio programs available on CD or MP3 immediate download.

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7. Stress Management Tip of the Month:

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

50 to 1 Countdown

As the name implies you count backward from 50 down to 1. The difference is that you count "1,2,3" between every number. So the counting goes: 50, 1,2,3, 49, 1,2,3, 48, 1,2,3, 47, 1,2,3, 46, 1,2,3,...... etc.

Your mind will be busy with these numbers and then get bored with the counting so that it will go to sleep (or back to sleep.) With an even pace this takes about 3 minutes to get down to 1, if you get that far. Some people can get to 1, but the second time through this counting they usually drift off.

Try this. It can really work well for you.

This newsletter's format will evolve with your feedback, questions, and concerns.

Please do not hesitate to contact us.