Stress Education Center - Dstress.com Newsletter

January, 2001 Volume IV

"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: Physical Exercise for Stress Management

4. Reference/Link: Stress Management for Cancer Patients

5. FAQ - Question of the Month (360 Degree Feedbacks)

6. Product of the Month: Stress Management for Sleep

7. Stress Management Tip of the Month

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

Happy and Healthy New Year!

Welcome to the January, 2001 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:

A.) The best suggestion for stress management while driving, safely, will win an audio stress management tape. A list of stress management strategies will be published in a future newsletter.

B.) I would also like your assistance. I would like to interview some CEO's, Presidents, or Executive Leaders of your companies regarding information for future newsletters.

I would like to ask them about their strategies for:

• hiring and training winners
• retaining key personnel (retention strategies)
• managing change
• management development programs
• health care cost containment strategies
• the keys to leadership that they regularly use
  

All executives will be offered either a free: online stress management course or executive assessments package (Advanced DISC and PIA&V). (Valued at $200-$350)

If you can introduce me to these people with their names, titles, email, and telephone, I would appreciate your introduction. Thank you in advance.

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3. Article: Physical Exercise for Stress Management:

To continue on the path that last month's newsletter started with information on Diet and Nutrition related to stress, I want to now share some thoughts on the importance of regular physical exercise for health and stress management.

In fact, many people rely on physical activity, both sports and exercise, for their main commitment to stress management. This makes sense but may not be enough for a complete stress management program. First, let's discuss the role that exercise can play in managing stress.

The normal response to stress makes changes to the body by holding stress in the skeletal muscles, especially those muscles that would be used to fight or flee (see the first newsletter for complete list of the Flight/Fight Response.) Most people will hold some of their tension in these muscles and this can lead to difficulties with sleeping, headaches, neck and back pain, tight jaws (and dental problems), and loss of concentration (which can effect communication, learning, work performance, etc.) The body wants to run away or to fight the stressor. Physical activity through exercise can release the stress that you may be holding in these muscles. The movement can also help to create awareness regarding these muscle groups and then the use of these muscles will work off some of the stored tension. Remember: awareness is half the battle. If you are aware of tension and the specific muscle groups, you can release this tension. This is one reason that massage, body work or yoga can aid you in relief of muscle tension.

In addition to awareness, physical exercise can fatigue the muscles and force them to relax during your recovery time. In active progressive relaxation, which involves tensing and then releasing specific muscles for relaxation, the awareness and then fatigue of these specific muscles can work together for initial development of the relaxation process. Edmund Jacobson, who first described the benefits of active progressive relaxation, believed that creating this awareness and then the practice of relaxation was more than just simple physical relaxation. He stated that "there is no place for a tense mind in a relaxed body." This suggests that by relaxing the body would lead to relaxation of a tense or anxious mind.

The problem with sports as an activity for relaxation is that many people are very competitive and the relaxation may be reduced by the stress of wanting to perform at a high level. This is great as a distraction from work stress and can help you to get your consciousness to be more in the present moment which are both stress management techniques which have merit. But you probably know the golfer-bowler-tennis player that has broken a club or racquet or demonstrated some degree of competitive rage while engaged in their sport. This rage does not demonstrate healthy stress management. If you can enjoy yourself, without hurting yourself, then the sport can be a useful distraction to minimize daily stress.

People require more than exercise for a balanced stress management program. Deep relaxations 15-20 minutes nearly daily are also strongly recommended. These are peaceful times of relaxation and recovery. These can take the place of up to two hours of sleep. These periods give energy and help enhance focus. Combined with a good diet and regular exercise these offer the best components of wellness program that help prevent stress related problems and can enhance the quality of your life.

Good Health!

L. John Mason, Ph.D.

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4. Reference/Link: Stress Management for Cancer Patients

Please e-mail your suggestions for references and links available on the www.

This book was produced by a good friend of mine Dr. Morry Edwards, Ph.D. who has been working with cancer patients for longer than the 20 years that I have known him. His book is an important addition to the cancer patient or their therapists. It can help to empower the patient with information and offer a great deal of information regarding stress management and enhancing their cancer prognosis. Please refer this to those who might benefit from this support!

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

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5. FAQ - Question of the Month

360 Degree Feedbacks

Last month, I responded to Robert P.'s question regarding the value of Executive Coaching. I wanted to begin to describe the value of 360 Degree Feedbacks for enhancing performance and stress management. 360 Degree Feedbacks are often an important part of Executive Coaching and performance enhancement consulting.

To really know about your performance offers you the ability to know you are on the correct path or can help you to make the corrections necessary to allow you to become more successful. Who can best offer the appropriate feedback but those people who know you the best. A 360 Degree Feedback process might involve information collected from your boss (or supervisor), your peers, your reports, even your clients. This information compared with your own self-assessment can give you an accurate picture of how your performance is being perceived. You can learn a great deal from this feedback.

In a "vacuum," without appropriate information and feedback, you might never know the direction you are taking may require a course correction. Everybody needs feedback and this is a productive way to get it. I know that people are very sensitive to feedback, but when they get accurate information, it can make amazing changes that can boost their careers.

The process involves questionnaires from the people who surround you. Above you, below you, and your equals, all offer their input about the strengths you possess and challenges that you face. This information can be mathematically related to your own self-perceptions and give you and your Executive Coach the information that can create goals that will move you away from behaviors that cause you stress and toward better performance.

The value of this process is consistently acknowledged from people who have experienced a first rate 360 Degree Feedback.

Remember: 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.

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

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6. Product of the Month:

Stress Management for Sleep (#204)

Stress Affects Sleep: Sleep Loss Affects Productivity

"Some 47 percent of US Workers have trouble sleeping, impairing their job performance enough to cost companies $18 billion in lost output, according to a survey commissioned by the National Sleep Foundation. Among the leading causes of sleeplessness is job stress, particularly at companies that lay off employees, increase workloads and output standards, and face rising competition."

If you know someone who could benefit from better quality sleep, consider referring them to the audio tape; Stress Management for Sleep #204.

With practice this tape help you to get to sleep more quickly and to rest better, undisturbed by internal stresses. Wake more refreshed and better able to perform at a higher level.

This guided relaxation has been very beneficial to many people. In fact, several sleep clinics refer their clients to this tape as part of their overall sleep improvement programs.

Please view the tapes page for more information at http://www.dstress.com

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7. Stress Management Tip of the Month:

Here is an important piece of information. Especially useful if you have difficulty getting to sleep or you awaken during the night.

If you are going through a stressful period or are about to enter a difficult time, consider reducing the amount of caffeine you normally use. Caffeine is like gasoline and can make stress "flare up!" Do you think that the increased numbers of coffee shops and expresso stands have contributed to the increased stress in our society?

Reduce your caffeine slowly if you are regularly using large amounts. By slowly tapering the use of caffeine you will have less likelihood of having side-effects. Also, remember that caffeine can be found in coffee, black teas, chocolate, certain colas (and other sodas), some medications, and other products that we commonly eat or drink.

People with panic or anxiety are very sensitive to caffeine and should avoid it. For many people one cup of coffee in the morning can effect their sleep late at night. If you are not getting the rest you need from your sleep, you should reduce caffeine (better to eliminate it) and use a deep relaxation at bedtime to get the best quality of sleep.

Try this. It can really work well for you.