People Who Lower or Keep Anxiety Levels Steady Up to 60% Less Likely to Have a Heart Attack or Die
By Charlene Laino
WebMD Medical News
Reviewed by Louise Chang, MD
March 31, 2008 (Chicago) -- Here's another reason to learn relaxation techniques. Researchers have found that lowering or keeping anxiety levels in check dramatically cuts the risk of heart attack or death in people with heart disease.
In a study of more than 500 heart patients, those who reduced or kept their anxiety levels steady were about 50% to 60% less likely to have a heart attack or die compared with those who experienced an increase in anxiety levels.
The findings were presented at the American College of Cardiology's 57th Annual Scientific Session.
Stress a Risk Factor for Heart Disease
While there is "a ton of data" linking increased stress to heart disease, there have been very few studies showing that lowering stress can improve heart health, says Yinong Young-Xu, PhD, of the Lown Cardiovascular Research Foundation in Brookline, Mass.
Seeking to fill in the knowledge gap, Young-Xu and colleagues followed 516 patients with coronary artery disease. That means they had plaque buildup in their arteries, making it harder for blood to get through, depriving the heart muscle of oxygen, and placing them at increased risk for heart attack and death.
At the start of the study, patients were given a questionnaire to determine their anxiety levels. The questionnaire was repeated annually.
Young-Xu tells WebMD that the questionnaire includes about 24 yes/no questions relating to anxiety, such as "Do you feel nervous about your heart disease?" and "Do you have trouble falling asleep?"
Over a 3 1/2 year period, 44 of the participants had a heart attack and 19 died.
Results showed that people whose anxiety levels dropped over the course of the study were 61% less likely to die or have a heart attack than those with an increase in anxiety. People whose anxiety levels remained stable were 51% less likely to die or have a heart attack compared with those with increased anxiety.
"These are remarkable risk reductions," Young-Xu says.
Suggested Anxiety Antidotes
According to the researchers, nearly one-third of heart patients suffer anxiety disorders during their lifetimes.
Young-Xu says the next step is to look at how heart patients lower anxiety. "Is it medication, psychological treatment, better doctor-patient relationships, exercise, or relaxation techniques?" he says.
Also, he wants to follow patients who are treated for anxiety to see if they do better than their untreated counterparts.
For now, he says, "pay attention to your emotional as well as your physical well-being. If you suffer from anxiety, seek treatment. It can prolong and improve your life."
Janet Wright, MD, senior vice president for science and quality at the ACC and moderator of a news conference to discuss the findings, says that too many people dismiss anxiety as a "normal" part of modern life.
"Take it seriously and treat it seriously," she advises. Among her recommended anxiety antidotes: relaxation techniques such as yoga and meditation.
"Even a phone call to a friend can reduce anxiety," Wright says.
Sourced by: TheSAMIGroup.com
http://www.webmd.com/anxiety-panic/news/20080331/lower-your-stress-spare-your-heart?ecd=wnl_emw_040208
Wednesday, April 9, 2008
Tuesday, April 8, 2008
Don't Be a Doormat!
WebMD Commentary from Oprah.com
Life coach Martha Beck says that every woman in the country is socialized to act like a doormat. It doesn't have to be that way! She says that there is a way to learn to say "No," and that even the biggest doormat can change her ways. Here's her advice to cure the disease to please.
Find time for yourself.
Schedule time away from your job, your partner and your children. Use this opportunity to tune in to what you want and need. Don't feel that you're being selfish; you have a responsibility to yourself to take care of your needs.
Buy time.
The next time you're asked to do something, don't answer right away. Say, "Let me think about it" or "I have to take care of something right now. I'll call you back and let you know." This will give you time to evaluate the situation and decide if it's something you truly want to do.
Practice saying "No."
For many women, saying "No" doesn't come naturally. But practice makes perfect, so start now! In choosing your responses, remember the K.I.S.S. principle: Keep It Short and Simple. You can try it in the mirror, or even walk around the house saying it. Get used to hearing yourself say the word, and then you'll be ready to use it with other people!
Finding yourself is not about what you add to your life, it's about what you take away. Once you have created your "Absolute Yes List," the top priorities in your life, it becomes easier to identify those things that you'll need to let go. Although it may feel uncomfortable to think about saying no, it's important to remember that each time you say yes to someone or something else, you say no to you and your priorities. If saying no is difficult (especially to family members), then make sure you speak to your partner for support before and after you decline a request.
As life coach Cheryl Richardson explains, your self-care is always a valid excuse to say no. Don't over-explain or defend your decision. Be graceful and honest. You might say something like: "I'm sorry, but it's just not possible for me to do that," or, "I'll have to decline but thank you anyway." As you practice saying no, it will get easier. Start now!
1. For one week, keep track of how many times you say yes to something that is not on your Absolute Yes List.
2. At the end of the week, tally up the number…surprised? Awareness is the first step to realigning your decisions and priorities.
3. Make a list of five things you'd like to say no to. Start by thinking about these questions.
Are You a Doormat?
Martha's put together a checklist for you to determine where you rank on the "doormat" scale. Do the following statements pertain to you? Answer true or false.
1.I lie about my feelings if the truth might upset someone.
2.I want people to sense it when I've hit my limit, without my having to say anything.
3.I go blank when asked what I want, like, or think.
4.My "to do" list includes things I don't have to do, and things I don't want to do.
5.I eat, cry, smoke, or drink when I'm angry.
6.I sometimes feel quite drained; I explode at my loved ones and then feel terrible about it.
7.I feel panicky about the thought of someone disliking or disapproving of me.
8.I feel virtuous when I override my own needs or wishes to please others.
9.I feel resentful while doing things for other people.
10.I complain about other people's needs and demands when they aren't present.
If you answered true to one of these statements, you need to work on that particular action and reaction.
If you answered true to four or more of these statements, you are definitely a "doormat." You need to work on saying "No"!
Originally published on June 13, 2002
Sorced by: TheSAMIGroup.com
http://www.webmd.com/balance/features/dont-be-doormat?page=2
Life coach Martha Beck says that every woman in the country is socialized to act like a doormat. It doesn't have to be that way! She says that there is a way to learn to say "No," and that even the biggest doormat can change her ways. Here's her advice to cure the disease to please.
Find time for yourself.
Schedule time away from your job, your partner and your children. Use this opportunity to tune in to what you want and need. Don't feel that you're being selfish; you have a responsibility to yourself to take care of your needs.
Buy time.
The next time you're asked to do something, don't answer right away. Say, "Let me think about it" or "I have to take care of something right now. I'll call you back and let you know." This will give you time to evaluate the situation and decide if it's something you truly want to do.
Practice saying "No."
For many women, saying "No" doesn't come naturally. But practice makes perfect, so start now! In choosing your responses, remember the K.I.S.S. principle: Keep It Short and Simple. You can try it in the mirror, or even walk around the house saying it. Get used to hearing yourself say the word, and then you'll be ready to use it with other people!
Finding yourself is not about what you add to your life, it's about what you take away. Once you have created your "Absolute Yes List," the top priorities in your life, it becomes easier to identify those things that you'll need to let go. Although it may feel uncomfortable to think about saying no, it's important to remember that each time you say yes to someone or something else, you say no to you and your priorities. If saying no is difficult (especially to family members), then make sure you speak to your partner for support before and after you decline a request.
As life coach Cheryl Richardson explains, your self-care is always a valid excuse to say no. Don't over-explain or defend your decision. Be graceful and honest. You might say something like: "I'm sorry, but it's just not possible for me to do that," or, "I'll have to decline but thank you anyway." As you practice saying no, it will get easier. Start now!
1. For one week, keep track of how many times you say yes to something that is not on your Absolute Yes List.
2. At the end of the week, tally up the number…surprised? Awareness is the first step to realigning your decisions and priorities.
3. Make a list of five things you'd like to say no to. Start by thinking about these questions.
Are You a Doormat?
Martha's put together a checklist for you to determine where you rank on the "doormat" scale. Do the following statements pertain to you? Answer true or false.
1.I lie about my feelings if the truth might upset someone.
2.I want people to sense it when I've hit my limit, without my having to say anything.
3.I go blank when asked what I want, like, or think.
4.My "to do" list includes things I don't have to do, and things I don't want to do.
5.I eat, cry, smoke, or drink when I'm angry.
6.I sometimes feel quite drained; I explode at my loved ones and then feel terrible about it.
7.I feel panicky about the thought of someone disliking or disapproving of me.
8.I feel virtuous when I override my own needs or wishes to please others.
9.I feel resentful while doing things for other people.
10.I complain about other people's needs and demands when they aren't present.
If you answered true to one of these statements, you need to work on that particular action and reaction.
If you answered true to four or more of these statements, you are definitely a "doormat." You need to work on saying "No"!
Originally published on June 13, 2002
Sorced by: TheSAMIGroup.com
http://www.webmd.com/balance/features/dont-be-doormat?page=2
Monday, April 7, 2008
Stress Relief:
Yoga, Meditation, and Other Relaxation Techniques
The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.
The relaxation response
Whenever we encounter a stressful event, our bodies undergo a series of involuntary hormonal and biochemical changes. This automatic stress response, also called the fight-or-flight reaction, puts our bodies in alarm mode: heart rate speeds up, breath becomes shallow, muscles tense, and our digestive and immune systems temporarily shut down. The stress response is helpful in true emergency situations, but when it’s activated on a frequent basis it puts strain on both mind and body.
No one can avoid all stress, but you can counteract it by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response brings your system back into balance, reducing stress hormones, slowing down your muscles and organs, and increasing blood flow to the brain.
When the relaxation response is activated:
*Your heart rate decreases
*Breathing becomes slower and deeper
*Blood pressure drops or stabilizes
*Your muscles relax
"Repeated activation of the relaxation response can reverse sustained problems in the body and mend the internal wear and tear brought on by stress."
Dr. Herbert Benson, Timeless Healing
In addition to its calming physical effects, research has shown that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits.
The relaxation response is not:
*laying on the couch
*sleeping
*being lazy
The relaxation response is:
*a mentally active process that leaves the body relaxed
*best done in an awake state
*trainable and becomes more profound with practice
Relaxation techniques for stress relief
Many relaxation techniques can help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.
Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
Keep in mind that there is no single relaxation technique that is best. Many techniques are effective, but only when practiced regularly: so choose a relaxation technique or combination of techniques that resonates with you and fits your lifestyle.
Starting a daily stress relief practice
The best way to start and maintain a daily stress relief practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your relaxation practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
All you need to start a relaxation practice are:
*A quiet environment – Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
*A comfortable position – Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
*A point of focus – Pick a meaningful word or phrase and repeat it throughout your session. You may also to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
*A passive attitude – Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
You can either stick to this straightforward relaxation exercise, or branch out into other relaxation techniques. Keep in mind that traditional relaxation techniques aren’t the only effective stress reducers. Spending time in nature, talking to a friend, listening to music, curling up with a good book, writing in a journal—anything that you find calming can relieve stress.
Deep breathing for stress relief
If you’d like to explore relaxation techniques, deep breathing is a good place to start, since it is used in many relaxation practices including yoga, meditation, and visualization. Deep breathing involves not only the lungs but also the abdomen, or diaphragm.
Most of us don’t breathe from the diaphragm. Instead, we take shallow breaths from our upper chests. When we’re stressed, our breath becomes even shallower. The problem is that shallow breathing limits the amount of oxygen we take in—which makes us feel even more tense, short of breath, and anxious. Deep breathing, on the other hand, encourages full oxygen exchange throughout the chest and lungs.
Chest Breathing vs. Abdominal Breathing
When you breathe from your chest, you inhale about a teacup of oxygen. Instead, you should breathe from your abdomen. When you breathe from your abdomen, you inhale about a quart of oxygen. The more oxygen you inhale, the better.
How you breathe also affects your nervous system. Chest breathing makes your brain create shorter, more restless brain waves. Abdominal breathing makes your brain create longer, slower brain waves. These longer and slower brain waves are similar to the ones your brain makes when you are relaxed and calm. So, breathing from the abdomen helps you relax quickly.
Source: University of Pittsburgh Medical Center
With its focus on full, cleansing breaths powered by the diaphragm, deep breathing can help you get your stress levels in check. The next time you feel uptight, try taking a minute to slow down and breathe deeply:
*Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
*Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
*Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
*Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you have a hard time breathing from your abdomen sitting up, lie on the floor, put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. Breathing techniques can be practiced almost anywhere and can be combined with other relaxation exercises, such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
Progressive muscle relaxation for stress relief
Progressive muscle relaxation is another effective and widely used strategy for relieving stress. It involves a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see below:
Progressive Muscle Relaxation Sequence
*Right foot
*Left foot
*Right calf
*Left calf
*Right thigh
*Left thigh
*Hips and buttocks
*Stomach
*Chest
*Back
*Right arm and hand
*Left arm and hand
*Neck and shoulders
*Face
*Loosen your clothing, take off your shoes, and get comfortable.
*Take a few minutes to relax, breathing in and out in slow, deep breaths.
*When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
*Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
*Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
*Stay in this relaxed state for a moment, breathing deeply and slowly.
*When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
*Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.
Meditation for stress relief
Meditation has a long history in religions such as Buddhism and Hinduism. And while it is still widely used as a spiritual practice, it is also a powerful stress reliever. Meditation focuses the mind’s energy on a word, a sound, a symbol, a comforting image, or your own breathing. The goal is to produce a deep state of relaxation and tranquility while simultaneously enhancing mental focus. There are many types of meditation—both secular and sacred—so regardless of religious affiliation or beliefs, you can harness its stress-busting benefits.
Mindfulness meditation
Meditation that cultivates mindfulness is particularly effective at reducing stress, as well as anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.
The goal of mindfulness meditation is to develop a nonjudgmental, moment-to-moment awareness of what you’re experiencing: random thoughts, your passing emotions, the sensations of your body, sensory input from your surroundings. However, mindfulness meditation is not equal to zoning out. It involves a challenging balancing act between boredom and distraction. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But the very act of redirecting your attention is where the learning and growth occur.
With practice, mindfulness meditation teaches you to become acutely aware of your fluctuating emotions without reacting to them or letting negativity take over. For stress relief, try the following mindfulness techniques:
*Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
*Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
*Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Guided imagery
A variation of traditional meditation involves guided imagery or visualization. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.
Close your eyes and let your worries drift away. Imagine your restful place. Picture all the details as vividly as you can—everything you can see, hear, smell, and feel. If your chosen spot is a dock on a quiet lake, visualize what it looks like as the sun sets over the water, the smell of the pine trees, the sound of the geese flying overhead, the taste of the clear country air, and the feel of the cool water on your bare feet.
Repetitive prayer
Monks are often the first thing that come to mind when we think of meditation, but any repetitive prayer—saying the rosary, repeating the Lord’s prayer, chanting a mantra—can clear the mind and elicit the relaxation response. Furthermore, you’ll be more motivated to maintain a meditation practice if you focus on a word or phrase that is deeply meaningful to you. If you’re religious, choose something rooted in that tradition (such as peace, om, The Lord is my shepherd, or shalom).
Exercise for stress relief
If you’re trying to reduce or relieve stress in your life, incorporate exercise into your routine. You can start with as little as 15 minutes, three times a week. But for optimal stress relief, try to build up to 30 minutes on most days.
Exercise relieves stress in several ways:
*It allows the body to release tension and pent-up frustration.
*It raises the output of endorphins, “feel-good” brain chemicals that ward off depression.
*It decreases the output of stress hormones.
*It helps you get better sleep.
*It relaxes muscles and lowers your resting pulse rate.
*It makes you feel better about yourself.
Ask your health care provider to recommend an exercise program that fits your needs, especially if you’re over 35. If you have heart problems, high blood pressure, or problems with your bones or joints, you should also seek advice from a doctor.
Any form of physical activity will help you burn off stress. However, certain activities not only relieve muscle tension but also activate the relaxation response. Such activities include yoga, tai chi, Qi gong, and repetitive exercises (e.g. walking, jogging, rowing, biking, swimming).
Yoga
There are many forms of yoga, but most Westerners practice hatha yoga, which focuses on the physical aspects of the discipline. Hatha yoga teaches you a series of stationary and moving poses called asanas and a form of breath control known as pranayama. Yoga trains you to build up a natural response to stress and bring the relaxed state more into your daily life.
Health benefits of yoga:
*Relaxes the mind and body
*Relieves muscle tension
Sharpens concentration
*Increases body awareness
*Improves flexibility and joint mobility
*Strengthens and tones muscles
It’s healthy to challenge yourself in assuming yoga positions, but don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes at a yoga studio or hiring a private teacher.
Tai chi
Tai chi is a self-paced, non-competitive series of slow, flowing body movements that emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi was first developed as a martial art during the 13th century, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.
Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you’ve learned the moves, you can practice it anywhere, at any time, by yourself, or with others.
Health benefits of tai chi:
*Reduces stress
*Boosts energy
*Enhances well-being
*Strengthens and tones muscles
*Increases balance and coordination
*Improves flexibility
Massage therapy for stress relief
A massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. According to the American Massage Therapy Association (AMTA), the most common type of massage is Swedish massage, a soothing technique specifically designed to relax and energize. Another common type of massage is Shiatsu, also known as acupressure. In Shiatsu massage, therapists use their fingers to manipulate the body’s pressure points.
However, you don’t have to visit the spa to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.
Self-Massage Techniques
Source: Northwestern Health Sciences University
Scalp Soother
Place your thumbs behind your ears while spreading your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.
Easy on the Eyes
Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.
Sinus Pressure Relief
Place your fingertips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.
Shoulder Tension Relief
Reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side.
Sourced by: TheSAMIGroup.com
http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm
The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.
The relaxation response
Whenever we encounter a stressful event, our bodies undergo a series of involuntary hormonal and biochemical changes. This automatic stress response, also called the fight-or-flight reaction, puts our bodies in alarm mode: heart rate speeds up, breath becomes shallow, muscles tense, and our digestive and immune systems temporarily shut down. The stress response is helpful in true emergency situations, but when it’s activated on a frequent basis it puts strain on both mind and body.
No one can avoid all stress, but you can counteract it by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response brings your system back into balance, reducing stress hormones, slowing down your muscles and organs, and increasing blood flow to the brain.
When the relaxation response is activated:
*Your heart rate decreases
*Breathing becomes slower and deeper
*Blood pressure drops or stabilizes
*Your muscles relax
"Repeated activation of the relaxation response can reverse sustained problems in the body and mend the internal wear and tear brought on by stress."
Dr. Herbert Benson, Timeless Healing
In addition to its calming physical effects, research has shown that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits.
The relaxation response is not:
*laying on the couch
*sleeping
*being lazy
The relaxation response is:
*a mentally active process that leaves the body relaxed
*best done in an awake state
*trainable and becomes more profound with practice
Relaxation techniques for stress relief
Many relaxation techniques can help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.
Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
Keep in mind that there is no single relaxation technique that is best. Many techniques are effective, but only when practiced regularly: so choose a relaxation technique or combination of techniques that resonates with you and fits your lifestyle.
Starting a daily stress relief practice
The best way to start and maintain a daily stress relief practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your relaxation practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
All you need to start a relaxation practice are:
*A quiet environment – Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
*A comfortable position – Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
*A point of focus – Pick a meaningful word or phrase and repeat it throughout your session. You may also to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
*A passive attitude – Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
You can either stick to this straightforward relaxation exercise, or branch out into other relaxation techniques. Keep in mind that traditional relaxation techniques aren’t the only effective stress reducers. Spending time in nature, talking to a friend, listening to music, curling up with a good book, writing in a journal—anything that you find calming can relieve stress.
Deep breathing for stress relief
If you’d like to explore relaxation techniques, deep breathing is a good place to start, since it is used in many relaxation practices including yoga, meditation, and visualization. Deep breathing involves not only the lungs but also the abdomen, or diaphragm.
Most of us don’t breathe from the diaphragm. Instead, we take shallow breaths from our upper chests. When we’re stressed, our breath becomes even shallower. The problem is that shallow breathing limits the amount of oxygen we take in—which makes us feel even more tense, short of breath, and anxious. Deep breathing, on the other hand, encourages full oxygen exchange throughout the chest and lungs.
Chest Breathing vs. Abdominal Breathing
When you breathe from your chest, you inhale about a teacup of oxygen. Instead, you should breathe from your abdomen. When you breathe from your abdomen, you inhale about a quart of oxygen. The more oxygen you inhale, the better.
How you breathe also affects your nervous system. Chest breathing makes your brain create shorter, more restless brain waves. Abdominal breathing makes your brain create longer, slower brain waves. These longer and slower brain waves are similar to the ones your brain makes when you are relaxed and calm. So, breathing from the abdomen helps you relax quickly.
Source: University of Pittsburgh Medical Center
With its focus on full, cleansing breaths powered by the diaphragm, deep breathing can help you get your stress levels in check. The next time you feel uptight, try taking a minute to slow down and breathe deeply:
*Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
*Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
*Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
*Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you have a hard time breathing from your abdomen sitting up, lie on the floor, put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. Breathing techniques can be practiced almost anywhere and can be combined with other relaxation exercises, such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
Progressive muscle relaxation for stress relief
Progressive muscle relaxation is another effective and widely used strategy for relieving stress. It involves a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see below:
Progressive Muscle Relaxation Sequence
*Right foot
*Left foot
*Right calf
*Left calf
*Right thigh
*Left thigh
*Hips and buttocks
*Stomach
*Chest
*Back
*Right arm and hand
*Left arm and hand
*Neck and shoulders
*Face
*Loosen your clothing, take off your shoes, and get comfortable.
*Take a few minutes to relax, breathing in and out in slow, deep breaths.
*When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
*Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
*Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
*Stay in this relaxed state for a moment, breathing deeply and slowly.
*When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
*Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.
Meditation for stress relief
Meditation has a long history in religions such as Buddhism and Hinduism. And while it is still widely used as a spiritual practice, it is also a powerful stress reliever. Meditation focuses the mind’s energy on a word, a sound, a symbol, a comforting image, or your own breathing. The goal is to produce a deep state of relaxation and tranquility while simultaneously enhancing mental focus. There are many types of meditation—both secular and sacred—so regardless of religious affiliation or beliefs, you can harness its stress-busting benefits.
Mindfulness meditation
Meditation that cultivates mindfulness is particularly effective at reducing stress, as well as anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.
The goal of mindfulness meditation is to develop a nonjudgmental, moment-to-moment awareness of what you’re experiencing: random thoughts, your passing emotions, the sensations of your body, sensory input from your surroundings. However, mindfulness meditation is not equal to zoning out. It involves a challenging balancing act between boredom and distraction. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But the very act of redirecting your attention is where the learning and growth occur.
With practice, mindfulness meditation teaches you to become acutely aware of your fluctuating emotions without reacting to them or letting negativity take over. For stress relief, try the following mindfulness techniques:
*Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
*Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
*Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Guided imagery
A variation of traditional meditation involves guided imagery or visualization. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.
Close your eyes and let your worries drift away. Imagine your restful place. Picture all the details as vividly as you can—everything you can see, hear, smell, and feel. If your chosen spot is a dock on a quiet lake, visualize what it looks like as the sun sets over the water, the smell of the pine trees, the sound of the geese flying overhead, the taste of the clear country air, and the feel of the cool water on your bare feet.
Repetitive prayer
Monks are often the first thing that come to mind when we think of meditation, but any repetitive prayer—saying the rosary, repeating the Lord’s prayer, chanting a mantra—can clear the mind and elicit the relaxation response. Furthermore, you’ll be more motivated to maintain a meditation practice if you focus on a word or phrase that is deeply meaningful to you. If you’re religious, choose something rooted in that tradition (such as peace, om, The Lord is my shepherd, or shalom).
Exercise for stress relief
If you’re trying to reduce or relieve stress in your life, incorporate exercise into your routine. You can start with as little as 15 minutes, three times a week. But for optimal stress relief, try to build up to 30 minutes on most days.
Exercise relieves stress in several ways:
*It allows the body to release tension and pent-up frustration.
*It raises the output of endorphins, “feel-good” brain chemicals that ward off depression.
*It decreases the output of stress hormones.
*It helps you get better sleep.
*It relaxes muscles and lowers your resting pulse rate.
*It makes you feel better about yourself.
Ask your health care provider to recommend an exercise program that fits your needs, especially if you’re over 35. If you have heart problems, high blood pressure, or problems with your bones or joints, you should also seek advice from a doctor.
Any form of physical activity will help you burn off stress. However, certain activities not only relieve muscle tension but also activate the relaxation response. Such activities include yoga, tai chi, Qi gong, and repetitive exercises (e.g. walking, jogging, rowing, biking, swimming).
Yoga
There are many forms of yoga, but most Westerners practice hatha yoga, which focuses on the physical aspects of the discipline. Hatha yoga teaches you a series of stationary and moving poses called asanas and a form of breath control known as pranayama. Yoga trains you to build up a natural response to stress and bring the relaxed state more into your daily life.
Health benefits of yoga:
*Relaxes the mind and body
*Relieves muscle tension
Sharpens concentration
*Increases body awareness
*Improves flexibility and joint mobility
*Strengthens and tones muscles
It’s healthy to challenge yourself in assuming yoga positions, but don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes at a yoga studio or hiring a private teacher.
Tai chi
Tai chi is a self-paced, non-competitive series of slow, flowing body movements that emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi was first developed as a martial art during the 13th century, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.
Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you’ve learned the moves, you can practice it anywhere, at any time, by yourself, or with others.
Health benefits of tai chi:
*Reduces stress
*Boosts energy
*Enhances well-being
*Strengthens and tones muscles
*Increases balance and coordination
*Improves flexibility
Massage therapy for stress relief
A massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. According to the American Massage Therapy Association (AMTA), the most common type of massage is Swedish massage, a soothing technique specifically designed to relax and energize. Another common type of massage is Shiatsu, also known as acupressure. In Shiatsu massage, therapists use their fingers to manipulate the body’s pressure points.
However, you don’t have to visit the spa to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.
Self-Massage Techniques
Source: Northwestern Health Sciences University
Scalp Soother
Place your thumbs behind your ears while spreading your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.
Easy on the Eyes
Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.
Sinus Pressure Relief
Place your fingertips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.
Shoulder Tension Relief
Reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side.
Sourced by: TheSAMIGroup.com
http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm
Friday, April 4, 2008
Job Stress Management:
Stress Causes & Effects; Tips for Workplace Stress Reduction
Workplace stress has a negative impact on the business as well as on the individual employee. The increase in job stress creates emotional, financial, and safety concerns for employers and managers. The bottom line: workplace stress management and stress reduction make sense.
Stress in the workplace is not a new phenomenon, but it is a greater threat to employee health and well-being than ever before. While technology has made aspects of many jobs easier, it has also added to the anxieties of office life through information overload, heightened pressure for productivity, and a threatening sense of impermanence in the workplace. In 1996, the World Health Organization labeled stress a “worldwide epidemic.” Today, workplace stress is estimated to cost American companies more than $300 billion a year in poor performance, absenteeism and health costs.
What is workplace stress?
Stress—the responses our bodies and minds have to the demands placed on them—is a normal part of life and a normal part of any job. Without stress, we wouldn’t meet deadlines, strive to hit sales or production targets, or line up new clients. Meeting the demands and challenges of a job is part of what makes work interesting and satisfying, and it’s often what allows people to develop new skills and advance in their careers. In the workplace, we regularly experience stress-causing situations, react to them with heightened tension, then return to a more relaxed state when the crisis, big or small, is resolved. However, problems occur when stress is so overwhelming or constant that the tension never abates and we never get to relax.
What we think of as “job stress” is what happens when:
*The challenges and demands of work become excessive.
*The pressures of the workplace surpass workers’ abilities to handle them.
*Satisfaction becomes frustration and exhaustion.
When stress crosses the line from normal to excessive, it can trigger physical and emotional responses that are harmful to employees and businesses alike. And unfortunately, for many people “stress” has become synonymous with “work.”
What causes stress in the workplace?
Some jobs are stressful by definition because they’re physically dangerous (such as firefighting or criminal justice), involve matters of life and death (emergency functions), or are psychologically demanding (social work, teaching). But people who stamp metal or crunch numbers can also be subject to stress on the job.
Workplace stress is usually the result of high demands on the job, real or perceived lack of control concerning those demands, poor day-to-day organization and communication, and an unsupportive work environment.
The following chart lays out many of the factors that lead to job stress:
Factors that Lead to Job Stress
Types of Job Stressors
(*Examples)
Specific work factors
*Excessive workload.
*Tedious or meaningless tasks.
*Long hours and low pay.
*Infrequent rest breaks.
*Unreasonable performance demands.
Physical environment
*Noise and overcrowding.
*Poor air quality.
*Ergonomic problems.
*Health and safety risks (heavy equipment,
toxic chemicals).
Organizational practices
*Unclear responsibilities or expectations.
*Conflicting job demands.
*Multiple supervisors.
*Lack of autonomy or participation in decision- making.
*Inefficient communication patterns.
*Lack of family-friendly policies.
Workplace change
*Fear of layoff.
*Frequent personnel turnover.
*Lack of preparation for technological
changes.
*Poor chances for advancement or promotion.
*Tensions brought about by greater workplace
diversity.
Interpersonal relationships
*Distant, uncommunicative supervisors.
*Poor performance from subordinates.
*Office politics, competition, and other
comflicts among staff.
*Bullying or harassment.
*Problems caused by excessive time away from
family.
What are the health effects of job stress?
There is a clear connection between workplace stress and physical and emotional problems. According to the National Institute for Occupational Safety and Health, early warning signs of job stress include:
*Headache
*Sleep disturbance
*Upset stomach
*Difficulty concentrating
*Irritability
*Low morale
*Poor relations with family and friends
While these early signs are relatively easy to recognize, it may be harder to see how job stress affects chronic health problems, since chronic conditions develop over time and may be influenced by factors other than stress. Still, evidence suggests that workplace stress plays an important role in several types of ongoing health problems, especially:
*Cardiovascular disease
*Musculoskeletal conditions
*Psychological disorders
To learn more about the symptoms and impact of stress, see Helpguide's Stress: Signs, Symptoms, Causes, and Effects.
What can managers or employers do to reduce stress at work? Stress on the job creates high costs for businesses and institutions, reducing morale, productivity, and earnings. Clearly, it is in every employer’s best interests—fiscal and otherwise—to reduce workplace stress as much as possible. Businesses can lower and prevent job stress through two methods:
*Stress management programs and training for employees.
*Organizational changes that improve working conditions.
Stress Management
Nearly half of large American corporations provide their employees with stress management training and Employee Assistance Programs (EAPs). EAPs are designed to help workers with personal problems that may be adversely affecting their on-the-job performance. The confidential services include counseling, mental health assessment and referrals, workshops on topics such as time management and relaxation, and legal and financial assistance.
Read The EAP Buyer's Guide for advice on selecting the right EAP for your business, and browse the EAP Directory of national and international credentialed EAP providers.
Organizational change
While EAPs can be very beneficial to workers, the relief they provide may be superficial and short-lived if important root causes of stress in the work environment are not addressed. Lasting stress reduction is brought about by institutional change. “Managers are the key holders of corporate culture,” Michael Peterson, a professor at University of Delaware, told FDU magazine. “They perpetuate it.” While stress management techniques like yoga are great, he said, “if your boss is draconian, exercise is not going to help.”
No meaningful job or workplace is, or should be expected to be, stress-free. However, less stress occurs when a business or institution encourages employee participation from the bottom up, implements policies that take employee needs into account, and empowers employees to do their best.
Look at the table below for a list of ways in which an organization can foster low levels of job stress and high levels of productivity:
Changing the Organization to Reduce Job Stress
Improve communication
*Share information with employees to reduce uncertainty about their jobs and
futures.
*Clearly define employees’ roles and responsibilities.
*Make communication friendly and efficient, not mean-spirited or petty.
Consult your employees
*Give workers opportunities to participate in decisions that affect their jobs.
*Consult employees about scheduling and work rules.
*Be sure the workload is suitable to employees’ abilities and resources; avoid
unrealistic deadlines.
*Show that individual workers are valued.
Offer rewards and incentives
*Praise good work performance verbally and institutionally.
*Provide opportunities for career development.
*Promote an “entrepreneurial” work climate that gives employees more control over
their work.
Cultivate a friendly social climate
*Provide opportunities for social interaction among employees.
*Establish a zero-tolerance policy for harassment.
*Make management actions consistent with organizational values.
What can employees do to reduce job stress?
While organizational change comes from management, there are still many things employees—individually or collectively—can do to reduce workplace stress.
Stand Up for Yourself
* Get a job description. If your employer hasn’t provided a specific, written description of your job, ask for one, or, better, ask to negotiate one. According to the American Psychological Association, the act of negotiating a job description “does more to dispel a sense of powerlessness than anything else we know. You can object to what and insist on what you do want. If there is a compromise, it's because you agreed to it. With a clear job description, your expectations are spelled out, as are your boss’s.”
* Change your job. If you like where you’re working but your job is too stressful, ask if the company can tailor the job to your skills or move you to a less pressured slot.
*Get support. Use the local, state, and federal agencies created to support workers’ interests — and your union, if you belong to one — to back you up in situations that expose you to unnecessary danger, unsafe or unhealthful conditions, or undue harassment. While some locations and agencies are more sympathetic to employees’ rights than others, sometimes simply mentioning that you know where to turn for help is enough to start an employer thinking about improvement.
*Get a new job. If the level of stress at your job is harming your health and your relationships, and you don’t see any prospect of real change, it may be time to move on.
Eliminate Self-Defeating Behaviors
Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you can turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle.
*Resist perfectionism. No project, situation, or decision is ever perfect, and you put undue stress on yourself by trying to do everything perfectly. When you set unrealistic goals for yourself or try to do too much, you’re setting yourself up to fall short. Do your best, and you’ll do fine.
*Clean up your act. If you’re always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule — you’ll feel less overwhelmed.
*Flip your negative thinking. If you see the downside of every situation and interaction, you’ll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.
Find Ways to Dispel Stress
Quintessential Careers offers these tips for reducing stress:
*Get time away. If you feel stress building, take a break. Walk away from the situation. Take a stroll around the block, sit on a park bench, or spend a few minutes meditating. Exercise does wonders for the psyche. But even just finding a quiet place and listening to your iPod can reduce stress.
*Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out – and getting support and empathy from someone else – is often an excellent way of blowing off steam and reducing stress.
*Cultivate allies at work. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Just remember to reciprocate and help them when they are in need.
*Find humor in the situation. When you – or the people around you – start taking things too seriously, find a way to break through with laughter. Share a joke or funny story.
Sourced by: TheSAMIGroup.com
http://www.helpguide.org/mental/work_stress_management.htm
Workplace stress has a negative impact on the business as well as on the individual employee. The increase in job stress creates emotional, financial, and safety concerns for employers and managers. The bottom line: workplace stress management and stress reduction make sense.
Stress in the workplace is not a new phenomenon, but it is a greater threat to employee health and well-being than ever before. While technology has made aspects of many jobs easier, it has also added to the anxieties of office life through information overload, heightened pressure for productivity, and a threatening sense of impermanence in the workplace. In 1996, the World Health Organization labeled stress a “worldwide epidemic.” Today, workplace stress is estimated to cost American companies more than $300 billion a year in poor performance, absenteeism and health costs.
What is workplace stress?
Stress—the responses our bodies and minds have to the demands placed on them—is a normal part of life and a normal part of any job. Without stress, we wouldn’t meet deadlines, strive to hit sales or production targets, or line up new clients. Meeting the demands and challenges of a job is part of what makes work interesting and satisfying, and it’s often what allows people to develop new skills and advance in their careers. In the workplace, we regularly experience stress-causing situations, react to them with heightened tension, then return to a more relaxed state when the crisis, big or small, is resolved. However, problems occur when stress is so overwhelming or constant that the tension never abates and we never get to relax.
What we think of as “job stress” is what happens when:
*The challenges and demands of work become excessive.
*The pressures of the workplace surpass workers’ abilities to handle them.
*Satisfaction becomes frustration and exhaustion.
When stress crosses the line from normal to excessive, it can trigger physical and emotional responses that are harmful to employees and businesses alike. And unfortunately, for many people “stress” has become synonymous with “work.”
What causes stress in the workplace?
Some jobs are stressful by definition because they’re physically dangerous (such as firefighting or criminal justice), involve matters of life and death (emergency functions), or are psychologically demanding (social work, teaching). But people who stamp metal or crunch numbers can also be subject to stress on the job.
Workplace stress is usually the result of high demands on the job, real or perceived lack of control concerning those demands, poor day-to-day organization and communication, and an unsupportive work environment.
The following chart lays out many of the factors that lead to job stress:
Factors that Lead to Job Stress
Types of Job Stressors
(*Examples)
Specific work factors
*Excessive workload.
*Tedious or meaningless tasks.
*Long hours and low pay.
*Infrequent rest breaks.
*Unreasonable performance demands.
Physical environment
*Noise and overcrowding.
*Poor air quality.
*Ergonomic problems.
*Health and safety risks (heavy equipment,
toxic chemicals).
Organizational practices
*Unclear responsibilities or expectations.
*Conflicting job demands.
*Multiple supervisors.
*Lack of autonomy or participation in decision- making.
*Inefficient communication patterns.
*Lack of family-friendly policies.
Workplace change
*Fear of layoff.
*Frequent personnel turnover.
*Lack of preparation for technological
changes.
*Poor chances for advancement or promotion.
*Tensions brought about by greater workplace
diversity.
Interpersonal relationships
*Distant, uncommunicative supervisors.
*Poor performance from subordinates.
*Office politics, competition, and other
comflicts among staff.
*Bullying or harassment.
*Problems caused by excessive time away from
family.
What are the health effects of job stress?
There is a clear connection between workplace stress and physical and emotional problems. According to the National Institute for Occupational Safety and Health, early warning signs of job stress include:
*Headache
*Sleep disturbance
*Upset stomach
*Difficulty concentrating
*Irritability
*Low morale
*Poor relations with family and friends
While these early signs are relatively easy to recognize, it may be harder to see how job stress affects chronic health problems, since chronic conditions develop over time and may be influenced by factors other than stress. Still, evidence suggests that workplace stress plays an important role in several types of ongoing health problems, especially:
*Cardiovascular disease
*Musculoskeletal conditions
*Psychological disorders
To learn more about the symptoms and impact of stress, see Helpguide's Stress: Signs, Symptoms, Causes, and Effects.
What can managers or employers do to reduce stress at work? Stress on the job creates high costs for businesses and institutions, reducing morale, productivity, and earnings. Clearly, it is in every employer’s best interests—fiscal and otherwise—to reduce workplace stress as much as possible. Businesses can lower and prevent job stress through two methods:
*Stress management programs and training for employees.
*Organizational changes that improve working conditions.
Stress Management
Nearly half of large American corporations provide their employees with stress management training and Employee Assistance Programs (EAPs). EAPs are designed to help workers with personal problems that may be adversely affecting their on-the-job performance. The confidential services include counseling, mental health assessment and referrals, workshops on topics such as time management and relaxation, and legal and financial assistance.
Read The EAP Buyer's Guide for advice on selecting the right EAP for your business, and browse the EAP Directory of national and international credentialed EAP providers.
Organizational change
While EAPs can be very beneficial to workers, the relief they provide may be superficial and short-lived if important root causes of stress in the work environment are not addressed. Lasting stress reduction is brought about by institutional change. “Managers are the key holders of corporate culture,” Michael Peterson, a professor at University of Delaware, told FDU magazine. “They perpetuate it.” While stress management techniques like yoga are great, he said, “if your boss is draconian, exercise is not going to help.”
No meaningful job or workplace is, or should be expected to be, stress-free. However, less stress occurs when a business or institution encourages employee participation from the bottom up, implements policies that take employee needs into account, and empowers employees to do their best.
Look at the table below for a list of ways in which an organization can foster low levels of job stress and high levels of productivity:
Changing the Organization to Reduce Job Stress
Improve communication
*Share information with employees to reduce uncertainty about their jobs and
futures.
*Clearly define employees’ roles and responsibilities.
*Make communication friendly and efficient, not mean-spirited or petty.
Consult your employees
*Give workers opportunities to participate in decisions that affect their jobs.
*Consult employees about scheduling and work rules.
*Be sure the workload is suitable to employees’ abilities and resources; avoid
unrealistic deadlines.
*Show that individual workers are valued.
Offer rewards and incentives
*Praise good work performance verbally and institutionally.
*Provide opportunities for career development.
*Promote an “entrepreneurial” work climate that gives employees more control over
their work.
Cultivate a friendly social climate
*Provide opportunities for social interaction among employees.
*Establish a zero-tolerance policy for harassment.
*Make management actions consistent with organizational values.
What can employees do to reduce job stress?
While organizational change comes from management, there are still many things employees—individually or collectively—can do to reduce workplace stress.
Stand Up for Yourself
* Get a job description. If your employer hasn’t provided a specific, written description of your job, ask for one, or, better, ask to negotiate one. According to the American Psychological Association, the act of negotiating a job description “does more to dispel a sense of powerlessness than anything else we know. You can object to what and insist on what you do want. If there is a compromise, it's because you agreed to it. With a clear job description, your expectations are spelled out, as are your boss’s.”
* Change your job. If you like where you’re working but your job is too stressful, ask if the company can tailor the job to your skills or move you to a less pressured slot.
*Get support. Use the local, state, and federal agencies created to support workers’ interests — and your union, if you belong to one — to back you up in situations that expose you to unnecessary danger, unsafe or unhealthful conditions, or undue harassment. While some locations and agencies are more sympathetic to employees’ rights than others, sometimes simply mentioning that you know where to turn for help is enough to start an employer thinking about improvement.
*Get a new job. If the level of stress at your job is harming your health and your relationships, and you don’t see any prospect of real change, it may be time to move on.
Eliminate Self-Defeating Behaviors
Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you can turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle.
*Resist perfectionism. No project, situation, or decision is ever perfect, and you put undue stress on yourself by trying to do everything perfectly. When you set unrealistic goals for yourself or try to do too much, you’re setting yourself up to fall short. Do your best, and you’ll do fine.
*Clean up your act. If you’re always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule — you’ll feel less overwhelmed.
*Flip your negative thinking. If you see the downside of every situation and interaction, you’ll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.
Find Ways to Dispel Stress
Quintessential Careers offers these tips for reducing stress:
*Get time away. If you feel stress building, take a break. Walk away from the situation. Take a stroll around the block, sit on a park bench, or spend a few minutes meditating. Exercise does wonders for the psyche. But even just finding a quiet place and listening to your iPod can reduce stress.
*Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out – and getting support and empathy from someone else – is often an excellent way of blowing off steam and reducing stress.
*Cultivate allies at work. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Just remember to reciprocate and help them when they are in need.
*Find humor in the situation. When you – or the people around you – start taking things too seriously, find a way to break through with laughter. Share a joke or funny story.
Sourced by: TheSAMIGroup.com
http://www.helpguide.org/mental/work_stress_management.htm
Thursday, April 3, 2008
Is Your Family Out of Control?
Experts say bringing back discipline is key to getting well-behaved kids.
By Sherry Rauh
WebMD FeatureReviewed by Brunilda Nazario, MD
Watching prime-time TV may give the impression that today's parents are getting desperate -- the shows Supernanny, Nanny 911 and, yes, even Desperate Housewives feature overwhelmed moms and dads struggling to get their kids under control.
Cynthia Goodman can relate. On the boardwalk near her home in Hallandale Beach, Fla., her 2-year-old daughter once threw a tantrum so violent that bystanders called the police. "Lailee has always wanted her way, and I made the mistake of always going her way," Goodman tells WebMD. Like many parents, she finds it easier to give in than to watch her little girl kick, scream and bang her head on the ground. So Goodman's day revolves around avoiding tantrums, a strategy that has made her virtually housebound. "Lailee often doesn't want to get dressed, so we don't go out … I just stay inside with her watching videos rather than enjoying the beautiful day."
Goodman's experience illustrates a trend, according to clinical psychologist Ruth Peters, PhD, author of Laying Down the Law: The 25 Laws of Parenting to Keep Your Kids on Track, Out of Trouble, and (Pretty Much) Under Control. "I think kids are harder to manage today because so many parents are afraid to discipline," Peters tells WebMD. This is especially true of working parents who want the limited time they spend with their children to be positive. But in the long run, Peters says, letting kids rule the roost doesn't do them any favors. If they always get their way, they can't learn how to handle disappointment or frustration. "The price these kids are ultimately going to pay is tremendous. Teachers won't like them, peers won't like them, and they'll have trouble dealing with failure successfully."
When Is It Time for a New Approach to Discipline?
After the debut of her reality series on ABC, Supernanny Jo Frost told reporters, "I think this is a situation we got ourselves into … that parents want to be their children's friends and they don't discipline." Frost is trying to change that one family at a time. In each episode of Supernanny she restores order to a chaotic household by showing parents the benefits of structure, consistency, and disciplinary techniques such as the "naughty step" -- also known as "time out." "At the end of the day, a parent is a parent and not a friend," she says.
Peters says programs like Supernanny and Fox's Nanny 911 are doing a public service by putting discipline back in vogue. "I think those shows offer quite a bit to parents who don't have a clue how to discipline."
Nicholas Long, PhD, co-author of Parenting the Strong-Willed Child, agrees. "I think so many parents are struggling with how to best manage their children's behavior and these nannies are offering concrete advice."
So how do you know whether your own disciplinary style is in need of a makeover? Long, who is the director of the Center for Effective Parenting and a professor of pediatrics at the University of Arkansas for Medical Sciences, says it's time to make a change if you feel your kids have control of you instead of vice versa, or if you're getting complaints about your children's behavior from other adults, such as teachers or caregivers. If this applies to your family -- and you can't hire a miracle nanny to come to the rescue -- you can still try some of the nannies' techniques to help get your children back on track.
Set Clear Limits
According to the American Academy of Pediatrics, toddlers begin purposefully testing the limits of acceptable behavior at about 18 months of age. It's up to you to set and communicate those limits. You can't expect your children to behave if they have no idea what the rules are. Long suggests making the rules very clear and specific. "If we tell our kids, 'be good' or 'be careful' it can mean so many different things. Be concrete, such as 'be gentle with your sister.'"
Set Clear Consequences
Just as your children need to know the rules, they need to be aware of the consequences of breaking those rules. Whether you use the "time out" technique or take away a child's favorite toy, there must be something tangible at stake. It's fine to explain the reasoning behind your rules, but don't expect that to be enough to make your kids cooperate. "Nagging and lecturing are ridiculous," Peters says. "You're wasting your time. There must be clear consequences."
Be Consistent and Predictable
Once you make a rule and tell your kids what's at stake, you must follow through. If you don't, they won't take the rule seriously. And if the rules keep changing, your kids may end up confused and frustrated. "If they can jump on the furniture one day and the parents don't do anything, and the next day the parents yell about it, the children won't know what the limits are," Long tells WebMD. Some children will test the limits again and again just to figure out what they are.
Parents Can Be a Good Example
You may tell your kids, "Do as I say, not as I do," but children learn by watching their parents. If you don't want your children throwing tantrums, set an example by keeping your cool -- even when your toddler has just redecorated the family room couch with finger paints. "Parents should punish their children in a matter-of-fact manner without getting too angry or upset," Long says.
Avoid Reinforcing Undesirable Behavior
When children whine or throw tantrums, it's tempting to give them anything they want so they'll stop wearing down your already frazzled nerves. But rewarding a tantrum with candy or anything else is a sure-fire way to inspire more tantrums.
Praise Good Behavior
"Discipline is not just punishment but includes positive feedback," Long says. Don't take good behavior for granted, or your kids may feel they get more attention when they behave badly. Just as praise from a teacher can motivate kids at school, praise from mom or dad can encourage good behavior at home.
Sourced by:TheSAMIGroup.com
http://www.webmd.com/parenting/guide/is-your-family-out-of-control?page=2
By Sherry Rauh
WebMD FeatureReviewed by Brunilda Nazario, MD
Watching prime-time TV may give the impression that today's parents are getting desperate -- the shows Supernanny, Nanny 911 and, yes, even Desperate Housewives feature overwhelmed moms and dads struggling to get their kids under control.
Cynthia Goodman can relate. On the boardwalk near her home in Hallandale Beach, Fla., her 2-year-old daughter once threw a tantrum so violent that bystanders called the police. "Lailee has always wanted her way, and I made the mistake of always going her way," Goodman tells WebMD. Like many parents, she finds it easier to give in than to watch her little girl kick, scream and bang her head on the ground. So Goodman's day revolves around avoiding tantrums, a strategy that has made her virtually housebound. "Lailee often doesn't want to get dressed, so we don't go out … I just stay inside with her watching videos rather than enjoying the beautiful day."
Goodman's experience illustrates a trend, according to clinical psychologist Ruth Peters, PhD, author of Laying Down the Law: The 25 Laws of Parenting to Keep Your Kids on Track, Out of Trouble, and (Pretty Much) Under Control. "I think kids are harder to manage today because so many parents are afraid to discipline," Peters tells WebMD. This is especially true of working parents who want the limited time they spend with their children to be positive. But in the long run, Peters says, letting kids rule the roost doesn't do them any favors. If they always get their way, they can't learn how to handle disappointment or frustration. "The price these kids are ultimately going to pay is tremendous. Teachers won't like them, peers won't like them, and they'll have trouble dealing with failure successfully."
When Is It Time for a New Approach to Discipline?
After the debut of her reality series on ABC, Supernanny Jo Frost told reporters, "I think this is a situation we got ourselves into … that parents want to be their children's friends and they don't discipline." Frost is trying to change that one family at a time. In each episode of Supernanny she restores order to a chaotic household by showing parents the benefits of structure, consistency, and disciplinary techniques such as the "naughty step" -- also known as "time out." "At the end of the day, a parent is a parent and not a friend," she says.
Peters says programs like Supernanny and Fox's Nanny 911 are doing a public service by putting discipline back in vogue. "I think those shows offer quite a bit to parents who don't have a clue how to discipline."
Nicholas Long, PhD, co-author of Parenting the Strong-Willed Child, agrees. "I think so many parents are struggling with how to best manage their children's behavior and these nannies are offering concrete advice."
So how do you know whether your own disciplinary style is in need of a makeover? Long, who is the director of the Center for Effective Parenting and a professor of pediatrics at the University of Arkansas for Medical Sciences, says it's time to make a change if you feel your kids have control of you instead of vice versa, or if you're getting complaints about your children's behavior from other adults, such as teachers or caregivers. If this applies to your family -- and you can't hire a miracle nanny to come to the rescue -- you can still try some of the nannies' techniques to help get your children back on track.
Set Clear Limits
According to the American Academy of Pediatrics, toddlers begin purposefully testing the limits of acceptable behavior at about 18 months of age. It's up to you to set and communicate those limits. You can't expect your children to behave if they have no idea what the rules are. Long suggests making the rules very clear and specific. "If we tell our kids, 'be good' or 'be careful' it can mean so many different things. Be concrete, such as 'be gentle with your sister.'"
Set Clear Consequences
Just as your children need to know the rules, they need to be aware of the consequences of breaking those rules. Whether you use the "time out" technique or take away a child's favorite toy, there must be something tangible at stake. It's fine to explain the reasoning behind your rules, but don't expect that to be enough to make your kids cooperate. "Nagging and lecturing are ridiculous," Peters says. "You're wasting your time. There must be clear consequences."
Be Consistent and Predictable
Once you make a rule and tell your kids what's at stake, you must follow through. If you don't, they won't take the rule seriously. And if the rules keep changing, your kids may end up confused and frustrated. "If they can jump on the furniture one day and the parents don't do anything, and the next day the parents yell about it, the children won't know what the limits are," Long tells WebMD. Some children will test the limits again and again just to figure out what they are.
Parents Can Be a Good Example
You may tell your kids, "Do as I say, not as I do," but children learn by watching their parents. If you don't want your children throwing tantrums, set an example by keeping your cool -- even when your toddler has just redecorated the family room couch with finger paints. "Parents should punish their children in a matter-of-fact manner without getting too angry or upset," Long says.
Avoid Reinforcing Undesirable Behavior
When children whine or throw tantrums, it's tempting to give them anything they want so they'll stop wearing down your already frazzled nerves. But rewarding a tantrum with candy or anything else is a sure-fire way to inspire more tantrums.
Praise Good Behavior
"Discipline is not just punishment but includes positive feedback," Long says. Don't take good behavior for granted, or your kids may feel they get more attention when they behave badly. Just as praise from a teacher can motivate kids at school, praise from mom or dad can encourage good behavior at home.
Sourced by:TheSAMIGroup.com
http://www.webmd.com/parenting/guide/is-your-family-out-of-control?page=2
Wednesday, April 2, 2008
Relaxation techniques: Learn ways to calm your stress
Relaxation techniques can reduce negative responses to stress and help you enjoy a better quality of life. Explore relaxation techniques you can do on your own.
Relaxation techniques are a great way to help your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear of life's challenges on your mind and body.
Whether you have a lot of stress in your life or you've got it under control, you can benefit from learning relaxation techniques. Learning basic relaxation techniques isn't hard. Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.
The benefits of relaxation techniques
With so many things to do, relaxation techniques may take a back seat in your life. But that means you may miss out on the health benefits of relaxation.
Practicing relaxation techniques can improve how you physically respond to stress by:
*Slowing your heart rate
*Lowering blood pressure
*Slowing your breathing rate
*Reducing the need for oxygen
*Increasing blood flow to major muscles
*Reducing muscle tension
You may also gain these overall health and lifestyle benefits from relaxation techniques:
*Fewer physical symptoms, such as headaches and back pain
*Fewer emotional responses, such as anger and frustration
*More energy
*Improved concentration
*Greater ability to handle problems
*More efficiency in daily activities
Types of relaxation techniques
Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, you can also learn some on your own. Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. It doesn't matter which technique you choose. What matters is that you try to practice relaxation regularly.
There are several main types of relaxation techniques, including:
*Autogenic relaxation. Autogenic means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or different physical sensations, such as relaxing each arm or leg one by one.
*Progressive muscle relaxation. In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
*Visualization. In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at the ocean, for instance, think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other relaxation techniques include those you may be more familiar with, such as:
*Yoga
*Tai chi
*Music
*Exercise
*Meditation
*Hypnosis
*Massage
Sourced by:TheSAMIGroup.com
http://www.mayoclinic.com/health/relaxation-technique/SR00007
Relaxation techniques are a great way to help your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear of life's challenges on your mind and body.
Whether you have a lot of stress in your life or you've got it under control, you can benefit from learning relaxation techniques. Learning basic relaxation techniques isn't hard. Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.
The benefits of relaxation techniques
With so many things to do, relaxation techniques may take a back seat in your life. But that means you may miss out on the health benefits of relaxation.
Practicing relaxation techniques can improve how you physically respond to stress by:
*Slowing your heart rate
*Lowering blood pressure
*Slowing your breathing rate
*Reducing the need for oxygen
*Increasing blood flow to major muscles
*Reducing muscle tension
You may also gain these overall health and lifestyle benefits from relaxation techniques:
*Fewer physical symptoms, such as headaches and back pain
*Fewer emotional responses, such as anger and frustration
*More energy
*Improved concentration
*Greater ability to handle problems
*More efficiency in daily activities
Types of relaxation techniques
Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, you can also learn some on your own. Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. It doesn't matter which technique you choose. What matters is that you try to practice relaxation regularly.
There are several main types of relaxation techniques, including:
*Autogenic relaxation. Autogenic means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or different physical sensations, such as relaxing each arm or leg one by one.
*Progressive muscle relaxation. In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
*Visualization. In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at the ocean, for instance, think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other relaxation techniques include those you may be more familiar with, such as:
*Yoga
*Tai chi
*Music
*Exercise
*Meditation
*Hypnosis
*Massage
Sourced by:TheSAMIGroup.com
http://www.mayoclinic.com/health/relaxation-technique/SR00007
Tuesday, April 1, 2008
Anger management tips: Tame your temper
Controlling your temper isn't always easy. But these effective anger management techniques will help give you the upper hand.
If your outbursts, rages or bullying are negatively affecting relationships with family, friends, co-workers and even complete strangers, it's time to change the way you express your anger. You can take steps on your own to improve your anger management.
Anger management tips
Here are some anger management tips to help get your anger under control:
*Take a "time out." Although it may seem cliche, counting to 10 before reacting, or leaving the situation altogether, really can defuse your temper.
*Do something physically exerting. Physical activity can provide an outlet for your emotions, especially if you're about to erupt. Go for a brisk walk or a run, swim, lift weights or shoot baskets.
*Find ways to calm and soothe yourself. Practice deep-breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to yourself, such as "take it easy." You can also listen to music, paint, journal or do yoga.
*Once you're calm, express your anger as soon as possible so that you aren't left stewing. If you simply can't express your anger in a controlled manner to the person who angered you, try talking to a family member, friend, counselor or another trusted person.
*Think carefully before you say anything so that you don't end up saying something you'll regret. Write a script and rehearse it so that you can stick to the issues.
Work with the person who angered you to identify solutions to the situation.
*Use "I" statements when describing the problem to avoid criticizing or placing blame. For instance, say "I'm upset you didn't help with the housework this evening," instead of, "You should have helped with the housework." To do otherwise will likely upset the other person and escalate tensions.
Don't hold a grudge. Forgive the other person. It's unrealistic to expect everyone to behave exactly as you want.
*Use humor to release tensions, such as imagining yourself or the other person in silly situations. Don't use sarcasm, though — it's just another form of unhealthy expression.
*Keep an anger log to identify the kinds of situations that set you off and to monitor your reactions.
*Practice relaxation skills. Learning skills to relax and de-stress can also help control your temper when it may flare up.
Sticking with anger management skills
It may take some time and intense effort to put these tips into practice when you're facing situations that typically send you into a rage. In the heat of the moment, it can be hard to remember your coping strategies.
You may need to keep something with you that serves as a reminder to step back from the situation and get your anger under control. For instance, you may want to keep a small, smooth stone in your pocket or a scrap of paper with your tips written down. With due diligence, these anger management techniques will come more naturally and you'll no longer need such reminders.
Getting professional anger management help
You can practice many of these anger management strategies on your own. But if your anger seems out of control, is hurting your relationships or has escalated into violence, you may benefit from seeing a psychotherapist or an anger management professional. Role playing in controlled situations, such as anger management classes, can help you practice your techniques.
Sourced by: TheSAMIGroup.com
http://www.mayoclinic.com/health/anger-management/MH00102
If your outbursts, rages or bullying are negatively affecting relationships with family, friends, co-workers and even complete strangers, it's time to change the way you express your anger. You can take steps on your own to improve your anger management.
Anger management tips
Here are some anger management tips to help get your anger under control:
*Take a "time out." Although it may seem cliche, counting to 10 before reacting, or leaving the situation altogether, really can defuse your temper.
*Do something physically exerting. Physical activity can provide an outlet for your emotions, especially if you're about to erupt. Go for a brisk walk or a run, swim, lift weights or shoot baskets.
*Find ways to calm and soothe yourself. Practice deep-breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to yourself, such as "take it easy." You can also listen to music, paint, journal or do yoga.
*Once you're calm, express your anger as soon as possible so that you aren't left stewing. If you simply can't express your anger in a controlled manner to the person who angered you, try talking to a family member, friend, counselor or another trusted person.
*Think carefully before you say anything so that you don't end up saying something you'll regret. Write a script and rehearse it so that you can stick to the issues.
Work with the person who angered you to identify solutions to the situation.
*Use "I" statements when describing the problem to avoid criticizing or placing blame. For instance, say "I'm upset you didn't help with the housework this evening," instead of, "You should have helped with the housework." To do otherwise will likely upset the other person and escalate tensions.
Don't hold a grudge. Forgive the other person. It's unrealistic to expect everyone to behave exactly as you want.
*Use humor to release tensions, such as imagining yourself or the other person in silly situations. Don't use sarcasm, though — it's just another form of unhealthy expression.
*Keep an anger log to identify the kinds of situations that set you off and to monitor your reactions.
*Practice relaxation skills. Learning skills to relax and de-stress can also help control your temper when it may flare up.
Sticking with anger management skills
It may take some time and intense effort to put these tips into practice when you're facing situations that typically send you into a rage. In the heat of the moment, it can be hard to remember your coping strategies.
You may need to keep something with you that serves as a reminder to step back from the situation and get your anger under control. For instance, you may want to keep a small, smooth stone in your pocket or a scrap of paper with your tips written down. With due diligence, these anger management techniques will come more naturally and you'll no longer need such reminders.
Getting professional anger management help
You can practice many of these anger management strategies on your own. But if your anger seems out of control, is hurting your relationships or has escalated into violence, you may benefit from seeing a psychotherapist or an anger management professional. Role playing in controlled situations, such as anger management classes, can help you practice your techniques.
Sourced by: TheSAMIGroup.com
http://www.mayoclinic.com/health/anger-management/MH00102
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