Wednesday, January 19, 2011
Stress Management Made Easy
"Dis-Stress Control Made Easy"
- Sitting or lying down and closing your eyes, if possible. (It still works when you can't!)
- Check all the major muscle groups in your body and allow them to relax.
- Focusing on your heart (Touching your chest near there, when appropriate, is subtle. It is doable even with others around. You'll focus easier on your heart by doing this.)
- Taking a deep breath and hold it for about 3 seconds.
- Exhaling slowly.
- Reflecting on a personal, heart-regulating issue. (How do I do that, you ask? While doing #3 and 4 a few times, ask yourself what would be a more effective and efficient emotion or attitude than you're currently experiencing ...one that will not only be better for you but also for those around you. Try appreciation. Or compassion. Or love! If the feeling doesn't come, just hold your heart-focus5 and stay neutral. When the feeling does arrive, reflect on the encouragement that floods you at your centre, quietly for a few more seconds, while continuing to breathe deeply as above.)
- Do not worry about whether you're doing the above 'right' or try to force things. Remain neutral and let relaxation occur naturally ...as it will when you regularly practise the Distress Controller™.
"Dis-stress control & stress optimization using my Distress Controller™ are moment-to-moment essentials for professionals who wish to flourish & survive because you cannot manage stress!" ~ gfp '42™
When you smooth your heart-brain interaction, you also become a better decision-maker and problem-solver. (Hopefully, increased wisdom would be a benefit for you!)
You've got nothing to lose. And everything to gain.
OK, scroll back up and work through the steps ...now!
Please also drop me a line using the link immediately below this paragraph. I'd love to hear what you think and how you feel about the above.
With my compliments and permission to reproduce, without change or profiteering, including the following:
© Copyright 1987-2010 Gary F. Patton
PattonAssociates.ca, People Development Coaches
142-26 Livingston Rd. Toronto ON CAN M E S Tel: 416-931-7048 E-Mail: Gary@PattonAssociates.ca
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1 By allowing your cursor to rest for a moment on any of my hyper-links, a Pop-up Window will share additional information about the Web Site you can choose to visit by left-clicking it. You will discover this is helpful. e.g. gfp'42™ = "Gary's copyright & trademark designation + his Web site for more FREE S-M-A-R-TTips™"
2 In a typical stress response, certain glands in your head increases the production of high-powered chemicals to engage the "flight-or-fight" response.
This internal mechanism is a complex of bodily interactions. It triggers automatically in you because its purpose is to maximize the changes of your survival via an increased heart rate & blood flow, cooling sweating & many other dis-stress reactions that we all have daily.
By doing so, the dis-stress response enhances our body's ability to react to a real, or perceived, threat that you are experiencing.
And it's the perceived or virtual dis-stressors that are the really dangerous ones for our health & performance i.e. an angry co-worker, friend or spouse, a financial problem, a sick child.
This is because these stressors can remain at a high level for a long time without our bodies having a chance to relax.
This results in all kinds of diseases including "Chronic Fatigue & Immune Deficiency Syndrome (CFIDS)". The latter kept me unable to work for about five years. You can read here & at
http://is.gd/g1N9r about how I was healed by an easy change & very quickly ...once I learned how.
3 For example, if you’re being chased by an angry dog and you knock your knee, the "fight or flight response" temporarily will prevent your knee from becoming inflamed. This way, you'll not be slowed down and you'll not be bitten by the dog.
At the same time your body is shutting down a lot of other systems because its main priority is survival.
In our modern, high stress lifestyles, the "flight or fight" mechanism can become almost permanently engaged in some of us. This creates all kinds of problems like headaches, sore shoulder muscles and worse ailments depending on how long you ignore your body's cry for relief.
4 "The relaxation response is a physical state of deep rest that changes the physical and emotional responses to [dis-]stress... and the opposite of the fight or flight response." ~ Dr. Herbert Benson, M.D., U.S. author & Associate Professor of Medicine Harvard Medical School (Discover his classic book, "The Relaxation Response" at http://goo.gl/46ZQ )
5 You'll discover the benefits of heart focus and appreciation plus their positive impact on your body, emotions, mind, spirit & will in this short video here at http://is.gd/MydpWX .
6 You'll discover the benefits of hear-brain interaction and its positive impact on your body, emotions, mind, spirit & will in this short video here at http://is.gd/MydpWX .
7 You'll discover a helpful, short article on the benefits of having a mentor to help you deal with the powerful emotions that often drive our dis-stress at http://is.gd/idcgM .