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: A Moment for Gratitude and 1-4, 1-4, 1-8 Breathing

3. Tips for Holiday Survival

4. Article: Get a Grip on What's Real and Important

5. Product of the Month: Special Holiday Package

6. Thank you

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

Thank you for taking time to read this issue our newsletter. As I write this introduction, I am struck by the confluence of events and seasonal rituals that make this an especially stressful time. Please schedule whatever time you need to take good care of yourself!

Stop for a minute in whatever busy place you are, take one deep breath, relax your shoulders, your forehead, and your jaw.

If you do not make your own self-care a priority, you will not be in a good position to achieve your goals and provide service to the people you care the most about.

Read on to gain insight, learn about products and materials to enhance your life, increase your productivity and most importantly give you back what you want - a life and the time and energy to enjoy it. Do you have ideas for subjects you'd like addressed? Let me know! Do you disagree with something I say? I want to hear!

L. John Mason, Ph.D.

Have some fun, be creative, and send your suggestions..... Please!

Read on to gain insight, learn about products and materials to enhance your life, increase your productivity and most importantly give you back what you want - a life and the time and energy to enjoy it. Do you have ideas for subjects you'd like addressed? Let me know! Do you disagree with something I say? I want to hear!

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2. Stress Management Tip of the Month:

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.

A.) As we begin to turn from Fall into the Winter months, take some time to appreciate the change of seasons. There is great beauty to behold with leaves turning colors, the sky enhanced by the light through clouds, especially near sun rise or sun set, and the feel of the air as warm Fall days give way to the brisk breezes of Winter. The "Glass half Full" attitude suggests that you find yourself in the present moment appreciating the cycle through the years seasons. The lack of daylight, reminds us of the longer days of Summer that are but a few months away.

The coolness in the air reminds us that the mid-Winter rituals are upon us. We make plans for giving thanks for all the good things in our lives. Though we may struggle to find the "good" amongst all the difficult challenges, we must find the gratitude for things that we have received.

The tip for the month is to spend time in gratitude every day. A glimpse of what is good and right in our world can go along way. Though battered by life's concerns, we find grace in basking in the light of our triumphs, our friendships, our health, or appreciation of life itself.

So when you pause today to take a deep relaxing breath, feel the cool air as you inhale and pause. Reflect on the beauty that you experience. And as you exhale, release the thoughts and tensions that have gotten in your way.

Share your grace and your gratitude. Life is precious, bask in its brilliance!

B.) Breathing Technique for stress management. Try this one!

Breathing and counting can help you get back in control and be a positive distraction from your anxious thoughts.

Slowly inhale counting 1, 2, 3, 4 (1-4). Then pause as you count 1, 2, 3, 4, (1-4 slowly). Then as you slowly and completely exhale, count 1, 2, 3, 4, 5, 6, 7, 8 (1-8). If you repeat this for three to four breaths you can begin to slow down and focus on a slow regular breathing pattern that will help you to relax.

This exercise is called 1-4 1-4 1-8 breathing. 4 breaths will require about one minute of your time and can be very valuable. Enjoy!

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

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

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3. Tips for Holiday Survival

Holidaze Announcement

For better or worse the "Holidays" are upon us. (It seems to be this way every year about this time.) As the days get shorter and cooler (for us North of the Equator), we prepare for the mid-Winter rituals with mixed feelings. We expect joy, love, and togetherness, and often get something else.

This year the post-9/11 feelings are not as close to the surface for most of us, but the economy and the threat of war is touching us in ways that add to the stress we all must deal with. There are many uncertainties that we have no control over and we can respond with thoughts or feelings that are less than ideal.

For those of you or the people that you know, who would like suggestions for a better quality of life during these "Holidaze" please check the ten tips for managing your seasonal stress.

Please send this link to anyone or any group that might benefit. Thank you.

www.dstress.com

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: Get a Grip on What is Real and Important!

Stress can have a negative effect when you are pressured by values or expectations that are not really yours. Society, family, friends, even employers can have expectations of you that you may not share. You may feel guilty when you do not meet their expectations or you may feel stressed when you try.

The best way to proceed may be to stop and then examine your deeper held values. Then you can set your own goals, following a path that is more true and more important to your needs and beliefs. This is easier said than done. Past experiences or relationships can greatly complicate this process. As an example, you may have picked a career path that required education and training. It may have been a "great idea" but once you achieved this goal, you find that it is not the best fit for you.

Relationships can also follow this path. They may seem ideal at the time, however after time, you find that it may not be right for you or you have grown apart. These experiences can be very stressful.

You can not just "jump ship." You must determine the best course of action, for all concerned, and this is not easy. You will need to learn how to care for yourself and to manage your levels of stress to survive these transitions more gracefully.

By practicing self-care you may even be able to get more clarity on which direction to follow and see the appropriate path more clearly. Again, this is easier said than done.

Please remember the 3 components of your self-care program.

1. Get regular exercise.
   Walking, stretching, aerobic activities: at least 15-45 minutes per day.
   
   
2. Eat as simply and as moderately as possible. Avoid stimulants to "pick you up" or alcohol and medications to "bring you down."
   
   
3. Practice daily relaxation and stress management. 15-20 minutes of deep relaxation or meditation will help you immensely. You will have better balance and will be able to focus more effectively.

In your effort to create a better quality of life, consider simplifying your life. Avoid taking on unnecessary activities, debt, products and/or services. Know what your basic requirements are and what your budget of time and money are, then chart a course that keeps you below maximum on expenditure. This requires time for planning but in a world driven by fantasy consumption, you may be able to get a better handle on expectations that are not real or important.

If you can not do this by yourself, consider using a coach for a brief time to help you understand this process and to help hold you accountable.

Be good to yourself. Set realistic and sustainable goals. Be prepared to embrace change.

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.