Stress Education Center - Dstress.com Newsletter

"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. Stress Management Tip of the Month: Great Relaxation Technique

3. Request: Coaching Candidate

4. Article: Executive Stress!

5. Product of the Month: 25th Anniversary Special Offer

6. Thank you

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

March, 2003 is a time of great uncertainty. The world is under great stress and pressure from economic factors that have pushed us to the brink of war. War perhaps in the Middle East. War in ideology and religion. War for control of oil. War by and against violent, angry people who feel that they must attack people with power or wealth! War against our own fears!

I have received many calls, e-mails, and faxes from people who are stressed and desperate. People who through no fault of their own have lost their jobs, or their faith, or their confidence and wonder what will happen next. Even young people are getting upset with political concerns that they have never taken time to consider before. People are in the streets protesting again. Not since the late 1960's and 1970's have people been motivated to mass together for and against policies that will affect us all.

Consider that this motivation can work toward better understanding of the issues. (Perhaps even the "truth" will be known.) It will lead to motivation that can lead to improvements to our society, our economy, and hopefully, our world. I have hope. I have no control. I want to trust that things will turn out well for our country, our values, and all the good people of the world, but I am not certain.

As I requested in the most recent past newsletter:

Stop for a minute in whatever busy place you are, take one deep breath, relax your shoulders, your forehead, and your jaw. Put the news into perspective. React but do not over-react. Be present...enjoy the moment! And please, take good care of yourself.

Thanks for reading

L. John Mason, Ph.D.

Stress Education Center - http://www.dstress.com

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2. Stress Management Tip of the Month: Guided Relaxation

Now if you are ready to relax! Read this next article. But before you do, take three slow deep breaths. Feel the cool air as you inhale, and then pause a moment. Exhale fully and completely, feeling the warmth breath flow out and away. Letting the muscle of your body begin to release tension or extra energy. Slow down.... Easier said than done, but slow down, and then read on.

Formula for Deep Relaxation:
To help you control the way you respond...
One of the best guided relaxation that I know. Enjoy!
Start of relaxation. Begin here.

When you are ready to begin, start by getting yourself into a comfortable position in a space where you will not be unnecessarily disturbed, for about twenty minutes.

As you sit back or lie back more comfortably, check to see if your arms and legs are in a relaxed uncrossed position. Let your shoulders release tension and let your neck begin to relax by letting your head just sink back comfortably into the pillow or chair.

Check the muscles of your head and face, especially the muscles around your eyes, even your eye brows, and the muscles around your mouth, including your jaw and even your tongue.

Before we begin, let me remind you that I do not want you to try to relax too quickly. In fact, I do not want you to try to relax at all! Because without any effort you will be able drift as deeply into relaxation as you wish to go, by just letting go of stress, thoughts, and physical tensions.

To begin, start by taking three deep slow diaphragmatic breaths...pausing after you inhale, and then exhaling fully and completely. You might even imagine that as you exhale you can begin to release thoughts, tensions, even discomforts with the warm breath that you breathe out and away. (pause)

After these first three slow breaths, then continue to breathe slowly, but naturally. Perhaps you can feel yourself taking another step deeper into relaxation and comfort with every exhalation. As you breathe slowly and naturally, please turn your attention to the relaxation that may be beginning in your arms and down into your hands. If you look very carefully, you might feel a slight difference, where one of your arms might be just a bit more relaxed than the other. It might be just a subtle difference, but one arm might feel slightly heavier, as if the muscles in that arm were more loose or more flexible. Or perhaps, one arms feels slightly warmer, as if, blood and energy could flow more freely and easily all the way down that arm... as if it were flowing down, through wide open blood vessels, and slowly, but freely, pulsing down into the hand and fingers. (pause)

Or perhaps, both of your arms are equally relaxed, and that would be perfect as well. The only thing that matters is that you continue to breathe slowly and naturally, and perhaps you can begin to feel yourself drifting deeper into a dreamlike state where you can feel greater calmness and comfort, and where you begin to develop even greater awareness and control.

As you continue to breathe slowly and gently, perhaps you can begin to become aware of the relaxation that may be starting down into your legs and feet. If you were to look very carefully, you might become aware of a slight difference, where one of your legs might be a bit more relaxed than the other. You might also find that one leg feels slightly heavier, as if the muscles in that leg were more loose or flexible. Or perhaps, you may find that one leg feels slightly warmer, where the blood and energy can flow more freely and easily, all the way down that leg, through wide open blood vessels, and you may feel it slowly but freely pulsing down into your foot and toes. (pause)

Or perhaps, your legs feel equally relaxed, and that would be perfect also. The only thing that matters is that you continue to breathe slowly and gently, and allow yourself to drift deeper into this dreamlike state of calmness, comfort, and control.

Perhaps you can feel the control growing stronger as you feel yourself just beginning to sink back into what ever you are sitting or lying upon, as the tensions just begin to melt away.

Even the muscle of your back can begin to relax even better. You may feel the muscles of your back begin to soften or loosen as you slowly breathe away any unwanted tensions. The relaxation can begin to spread to the other muscles of your back, even spreading up into your upper back and your shoulders. Perhaps your shoulders can drop down into a more comfortable position. And you may feel the control growing stronger as you can begin to feel your head just sinking back, completely supported by the pillow or the chair, as your neck begins to relax even better. Even the muscles of your head and face can relax even better.

Perhaps you can imagine yourself as if you were outdoors on a warm and pleasant day. You imagine that you are standing near a pond of water, where the water is calm and clear, and the surface is smooth. You may even be able to feel the warmth of the sunlight or of the warm breezes... Perhaps you can imagine, that if you were to drop a rock or a stone into the water, you could watch as the waves or the ripples spread across the surface of the pond in every direction. And perhaps you can imagine that you can send soothing and cleansing waves of relaxation down from the top of your head, in every direction, to soothe, heal, and cleanse every muscle and cell of your body. You might imagine that these waves can begin to drift down to relax the muscle at the top and sides of your head... Or you might feel the waves drifting down to relax your forehead even better... letting it go calm and smooth.

The soothing waves of relaxation can wash down to relax the muscle around your mouth, even your jaw can loosen a bit better. The waves of relaxation can slowly spread down to soothe and relax the muscles of your neck and shoulders... and you may begin to feel them drifting down through your arms... slowly drifting all the way down... perhaps you can even feel the waves slowly pulsing down into your hands and fingers. (pause)

Or you can feel the waves slowly drifting down through your back and your chest... You may even feel that your breathing is more calm and regular... Or you may feel that your heartbeat is more calm and regular... As you breathe slowly and freely, you may even be able to feel your stomach and abdomen beginning to let go and to relax more freely. Your lower back and pelvic area can begin to relax even better... The waves of relaxation can begin to spread down your legs... slowly drifting all the way down and out through the bottom of your feet, or perhaps you can feel the waves of relaxation slowly pulsing down into your feet and toes...

Now, just as if you were watching this pond of water, it can once again become calm and still. The water can begin to settle, to become calm and clear. Even the surface can once again become calm and smooth. You may wish to turn away from the pond and to follow a pathway that takes you to a perfect place... a place where you can be by yourself, and feel calm and comfortable.

Once you arrive there, you can look around to find the most comfortable place to lay down. As you drift over to that spot, you just sink back into whatever you would be sitting or lying upon. As you settle back, perhaps you can even feel the warmth of the sunlight gently shining down on you. You can begin to soak up the warmth as the tensions just melt away. You may even be able to hear the sounds that may surround you. Like the sounds of running water, or the sounds of birds, or of the warm breezes. Perhaps you can even imagine that you can smell the fragrance of salt air, flowers, grass, or of the woods that may surround you.

Imagine that you can begin to soak up the warmth from the sun. Perhaps you can even imagine that you can begin to breathe in the sunlight and warmth. As you fill with this warming, healing light and energy, remember that as you relax, there will be an increase of blood flowing more freely and easily to every cell of your body. Every cell will be bathed in an increased supply of oxygen and nutrients. Every cell will be able to soak up the perfect amounts of these nutrients to help to heal and recharge each and every cell. As the cells begin to fill health and happiness, you can continue to drift in this peaceful state of calmness and relaxation... Though you remain calm and comfortable, perhaps you begin to see yourself healing fully and completely... You may even be able to see yourself in perfect health, smiling and celebrating in the sunshine on this warm and beautiful day. You may be able to see yourself being active, as if you were smiling, or playing, celebrating, or dancing...

Remember that every time you practice this exercise you will be able to get better at it. You will be able to relax more deeply and more completely. You will be able to let go more quickly. And the effects of the calmness and comfort will last longer, carrying over throughout your day, enabling you to be more calm and efficient with your available time and energy.

If you are using this exercise at bedtime, or if you wish to drift off to sleep now, then you can begin to do so. If you wish to drift off to sleep now, then continue to breathe slowly and gently, focus on the relaxation in your arms and your legs... and drift off into a deep and restful state of sleep where you will be able to rest fully and completely. When you awaken you will be fully rested and alert. So if you wish to drift off into sleep then you can do so.

If you wish to awaken now, then you can begin to do so.

If you wish to awaken now, then you can begin to see yourself returning to this room, bringing the feelings of calmness and comfort back with you to a more fully waking state. If you wish to awaken now, then you may wish to feel the bed or the chair beneath and slowly awaken, letting the feelings of calmness, comfort, health and joy return with you to a fully waking state.

If you wish to awaken now, you may wish to take a deep breath, letting the calmness, comfort, and relaxation return with you to a fully waking state. And you may wish to take another deep breath and stretch, becoming wide awake, feeling refreshed and alert.

END Relaxation...

I have said this before and I will say this again... make time for your self-care. It will save you time in the long run. You will have a better quality of life, more energy, and you will be able to produce more! Try this relaxation approach for 8-12 weeks and let me know how it works for you.

For more tips on what you can do to get back in control of your responses when you are stressed, use the tips from the article "ten timely tips" at www.dstress.com/10-tips.htm. These are very useful. Let me know what you think.

Along the way, do not forget to take good care of yourself!

Good Health!
L. John Mason, Ph.D.

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3. Request

I want to do offer my services as a stress management coach to an individual who might benefit from my time and expertise. I want to find one person who wants to be coached and who will work with me for 2 months at no cost to them. We can conduct this coaching in person, through my office in Cotati, CA or over the telephone. It would require 3-4 meetings/calls per month and the willingness to work to build an effective program for self-care for this individual. English speaking is required.
Age requirement: for anyone under 18 years of age, the consent from a parent or guardian is required.

If you know of anyone who is interested in this offer contact me by e-mail or telephone. If this is not you, please let them know to contact me with their interest. I will make a decision on whom I will be working with on this project within 2 weeks. The decision will be based on level of need, willingness to be coached, and timeliness in contact me. I will cut off the consideration process after the first 20 contacts, but will be happy to direct any contacts to other available materials that I provide.

If you know anyone who has had their quality of life or health adversely affected by stress, please consider referring them to this opportunity.

Thank you.

Along the way, please take good care of yourself.

Send me your comments regarding what strategies you believe work for your self-care and how you most benefit from regular self-care practices.

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4. Article: Executive Stress!

Use this link to full Executive Stress Article. Use your "Back button" to return to this page.

I hope that this article offers you useful information.
Along the way, do not forget to take good care of yourself!

Good Health!
L. John Mason, Ph.D.