Stress Education Center - Dstress.com Newsletter

November, 2000 Volume II

"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 Decision Making

4. Reference/Link: Presentation Anxiety Control

5. FAQ - Question of the Month

6. Product of the Month: Autogenic Training Phrases (audio tape)

7. Stress Management Tip of the Month

=============================================================

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

Welcome to the November, 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.

=============================================================

2. Contests and Give-aways:

This contest is very simple to enter. The prize to the winner will be a stress management audio program. This contest involves reporting the most effective way (or ways) you can manage the stress of "deadlines." How do you handle time pressure? You may enter more than one suggestion at a time. The top 5 suggestions will be posted in an upcoming newsletter and a winner will be selected. Please enter and give this group "brainstorming" some support. Remember, there will be no bad answers but possibly great solutions to serve many people.

Thank you.

3. Article: Stress and Decision Making

The survival mechanisms that make up the stress response are very primitive in origin. These date back well before the development of a cognitive process, such as decision making. In fact, humans, alone, have the ability to analyze and decide about our actions in this deliberate and logical way. Human brains still have the primitive responses for survival "hard-wired" into the mechanism of response to stress/threats. When stressed, the more basic and primitive parts of the human brain take over. The middle and lower brain (the more primitive parts of the human brain) which can react more quickly to threats by preparing you to fight or flee can become dominant. The logical, "thinking" part of the upper brain (Neo-cortex) shut down and good decisions are placed lower as a survival priority. In our complex society the non-thinking reactions to stress can get you in trouble. "Impulse-control" has become legislated, for good reasons.

Impaired Decision Making

When we are stressed it is common to have several reactions that reduce effective decision making including:

1. Pre-occupation with an idea, even if it is old or ineffective. We do this because we fear new ideas or activities as a response to being overwhelmed and stressed. We tend to do things the way we always have done, rather than using new ways or new technologies.

2. Our concentration is impaired. Too much internal "noise" and distraction from our fear/stress. This is like studying in a large, noisy room and expecting to process important information for later use. We become much more sensitive to environmental distractions.

3. There is a deterioration in judgment and logical thinking. Neo-cortex shuts down and we become more reactive.

4. We can fall more easily into negative self-evaluations as stress affects our self-esteem and self-confidence. Negative thinking and self-criticism are not useful to move forward in a positive direction.

5. We have less objectivity for a reality-check that can show the over all position in the "bigger" picture.

6. Creativity is reduced. We see fewer alternatives and this reduces the brainstorming necessary for appropriate problem solving.

7. Our search for input of useful information is impaired.

8. We fail to see and understand the long-term consequences of decisions. This can lead to serious mistakes.

9. We do not communicate as effectively to get input, to make good decisions, and then to communicate and motivate people to get the required actions to successfully carry out a decision.

4. Reference/Link: Presentation Anxiety Control

Please e-mail your suggestions for references and links available on this website. In this newsletter, the link that is offered is to an article available at the Stress Education Center's website on Presentation Anxiety. Use the following link:

http://www.dstress.com/articles/panic_control..htm.

This article offers some basic information regarding this common, fear producing situation and a structured program to learn to minimize its impact on your career or your life. We must all present to groups of other people at some time in life and we learn to control our fears. Many clinicians have said that the fear of presenting to groups is worse for most people than the actual fear of dying....

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

5. FAQ - Question of the Month

Diane M. from G.E. Financial asks a great question.

"How do you find time to use guided relaxation exercises like, Autogenic Training? I found it so wonderful when you taught this at the 1/2 day training I attended."

This is one of the most common and important questions that can be asked. The constant pressure of not enough time makes it very difficult to take the time or to make the time to practice a powerful stress management strategy like Autogenic Training. I remind people that there has been research conducted that found that 20 minutes of deep relaxation can SAVE you time.

Researchers discovered that the normal person will require less sleep. As much as 2 hours less per night, because the sleep that you do get will be deeper and more restful. When I heard this I did not believe it. To test this out I practiced my stress management 20 minutes per day for 8 weeks, until I was getting pretty good at it. (It does take some time and practice to get good at relaxing.) Before I started this test, I required eight and one half hours per night. After eight weeks, I was surprised to find that I was getting by on only seven hours of sleep per night. Many clients report that they can get more done in less time at work and this saves them time.

Still many people have to force themselves to make the time to practice these relaxation techniques. It is worth it! I often find that people new to stress management require an accountability partner who will check up on them and support them until it becomes installed into their lifestyle. Having a coach or a partner really helps! A strong commitment to oneself is a difficult one to keep and a "non-negotiable" 20 minute commitment is necessary. Remember, you can be a great role model and have a better quality of life!

6. Product of the Month: Autogenic Training Phrases (audio program)

After Diane's question and comment, we decided to offer this tape as our product of the month. It is a great way to learn Autogenic Training's basic phrases and to experience to control you can learn over your habitual response to stress.

This Audio Progam is part of our Relaxation Series, and is available on CD or in MP3 format for immediate download from our website.

7. Stress Management Tip of the Month:

Here is a great breathing technique that be very relaxing. If you have about 45 seconds for 3 deep breaths then you have time to relax! This breathing strategy requires that you take 3 slow breaths. On each breath you count from 1 to 4 as you inhale, fully. Then pause as you count 1 to 4.

And finally, as you slowly exhale count 1 to 8. (Even if you finish exhaling at4 or 5 continue to count slowly to 8 before you inhale again.) Repeat this for the next two breaths. Count slowly, but so slowly that you get anxious about holding your breath. Each breath will take 10 to 15 seconds. After the three breaths continue to breathe slowly and naturally. Some people like to focus on the feeling of cool air as they inhale and warm air flowing out as they exhale.

Try this. It really can work well for you.