Phil the Stress Doc » Stress Treatment

Stress Management Techniques.

phil — Sun, 06 Dec 2009 16:38:18 +0000

There are times when we are confronted by several task and you may just be able to keep on top of them. If this happens on the odd occasion there is no problem but if it is continuous, then it can lead to feeling stressed. The list of tasks may seem endless but a good stress management techniques to use in such situation is work more efficiently. This involves good planning but in time it will be an excellent way to manage stress.
It may seem hackneyed by it is much better to work smarter than harder. So examine your list of tasks. Check your schedule. Find ways to do things smarter.

There are several things you can do to reduce your workload and manage stress in your day to day life.

Here are some easy to use tips to reduce your workload. Use them as valuable stress management techniques after all, long term stress can cause other serious medical problems.

Have a Plan and stick with it.

Sit down and spend time planning your work for the week. List all the things that must be done during the week. When you have completed this list, place items in groups. The things that must be done in one group. The things that can be done together in another group. By prioritising you are ensuring that the important things get done. By grouping things together, you are using your time more efficiently. Do in one trip the things that normally take several trips. This gives you extra valuable time for yourself. You will no longer feel rushed and you can chill out knowing your tasks are all done and to your satisfaction.

Set time limits. Not only must you be specific as to what must be done but add an exact time limit that the task must be completed by. Make this time limit reasonable and easily achievable.
Do things for the entire week. If you are a working parent, then after a busy day at work, it is likely that you will not look forward to cooking a meal for the family. Why not prepare and cook five meals at the weekend, freeze them and re-heat on the microwave on the specific days. Alternatively put the ingredients in a slow cooker before you leave for work and a hot meal will ready when everyone gets home. Planning like this makes like less stressful.

So if you are feeling stressed, then you must use a good stress management technique. Controlling stress is so important for all of us today.

Simplify your life.

Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out. Ask yourself what really needs to be done, what can wait – and what can be dropped entirely. It is OK to say no.

Manage your time wisely.

Update your to-do list every day – both at work and at home. Delegate what you can, and break large projects into manageable chunks. Tackle the rest one task at a time.

Be Prepared.

Anticipate challenges. Whether it is preparing for a project at work, planning a family gathering or handling a sick child, being prepared can help you face stressful situations with confidence. Find a way to approach each task with humour. If necessary, set aside extra time to calm your frayed nerves.

Exercise Regularly.

Consider exercise a break from the tension of daily life. Exercise can help keep depression and anxiety at bay, too.

Eat Sensibly.

A diet rich in fruits, vegetables and whole grains can give you more energy – plus the fuel you need to keep stress under control. If you tend to nibble when you are stressed, do not let your emotions take over. Consider whether you are truly hungry before you have a snack. And do not be fooled by the jolt you may get from caffeine or sugar. It will wear off quickly.

Adjust your attitude.

If you find yourself thinking, “This can’t be done,” snap back to attention. Think instead, “This will be tough. But we can make it work.” Putting a positive spin on negative thoughts can help you work through stressful situations.

Take a break.

If you begin to feel overwhelmed, take some time to clear your mind. A few slow stretches or a quick stroll may renew your energy for the task at hand. Or take a mental vacation. Imagine yourself in a calm, relaxing place. Let your mind wander. Picture yourself accomplishing your task.

Relax.

Set aside time for yourself every day, even if it is only a few minutes. When you feel your muscles begin to tense, breathe deeply. Inhale to the count of six, pause for a second and then slowly exhale.

Laugh.

Humour is a great way to relieve stress. Laughter releases endorphins – natural substances that help you feel better and maintain a positive attitude. Studies suggest laughter may lower blood pressure, boost the immune system and increase circulation as well.

And finally Let go.

Take responsibility for your tasks, but don’t worry about things you can not control.

Exercise Reduces Stress.

phil — Thu, 15 Oct 2009 09:29:11 +0000

Today exercise is promoted heavily for health benefits in particular reducing the risk of cardiovascular disease and weight control. As numerous individuals reported improvement in general well being, several research projects started in the 1980s to assess the potential benefits of physical activity on the stress, anxiety and depression.

There are two types of exercise. Aerobic and anaerobic. Aerobic exercise uses the basic principle of breaking down glucose in the muscles in the presence of oxygen to release energy and produces carbon dioxide and water. Aerobic exercise includes walking, swimming, jogging, cycling etc. Anaerobic exercise uses energy produced without oxygen and an example of anaerobic exercise is weight lifting.

Several studies have been done to assess whether exercise reduces stress. The overall opinion is that exercise reduces stress. Here are some.

Roth and Holmes-1985: highly fit but highly stressed college students had less depression than highly stress, low fitness students.

Roth and Holmes 1987: College students, highly stressed, who were in an exercise program had greater decrease of depression than others who had no exercise or had only relaxation therapy.

Overton, Joyner and Lipton 1988: Exercise reduces resting blood pressure.

Not only does exercise improve the physical response to stress, it improves mood states such as anxiety and depression. Moses et al 1989 found improvement in tension and anxiety and confusion after 12 weeks of exercise and at a further 3 month follow up, there was improvement of coping ability.

Depression and other mood disorders develop as a result of depletion of certain neurotransmitters such as serotonin and noradrenaline and antidepressant medications that enhance the level of these chemical improve depression. Exercise also increase the blood level of these chemical and explains to some extent the mood enhancing effect of exercise.

Another hypothesis is that exercise increases the level of endorphins, a chemical that improves anxiety level. There is, however, little support for this.

What types of exercise? Exercise that involve repetitive, rhythmic movements of large muscle groups such as arms and legs are recommended. The criteria for aerobic exercise is met when the heart rate is increased to a certain level. There are two training Protocols. These are the Bruce Protocol that varies treadmill speed and grade and the Balke Protocol where the speed is constant but the grade varies.

There is growing evidence that exercise reduces stress. It may also reduce anxiety and decrease depression.

Aerobic exercise requires a significant time commitment, so make a plan. It should be convenient. You should know what specific exercise you will be doing. If you find it boring, then involve others or use distractions.

Remember that there are certain risks from exercise. First check with your doctor before you start and make sure the doctor is aware of the level of exercise you are planning to do. There are potential side effects of exercise. I am not a kiljoy but you should be aware of them. Orthopaedic injury is common. Cardiac event can occur. Existing medical conditions such as Asthma or Diabetes can become worse.

Even if you are not convinced that exercise reduces stress, lets be honest. Generally it is good for you.

Dr. Phil Hariram.

Stress, Confidence and Self Esteem.

phil — Thu, 01 Oct 2009 10:04:34 +0000

If you are low in confidence and self esteem, then you could become stressed. A confident person is unlikely to have stress symptoms.

The greatest challenges to your confidence come when you’re facing a situation that seems beyond what you are capable of. When this happens, you must tap in to the unseen force of self-assurance so that you can press beyond supposed limits. It’s not a matter of what things look like on the outside — the key is to recognize what you have working on the inside.

Confidence is often the missing link to seeing yourself accomplish something you never believed could be done. You just have to believe that you have what it takes to be successful, and don’t back down from your capable stance.

You are in control of your thoughts. If you choose to believe you have confidence – that you’re energized – then you will be. The next time you face a big challenge, take a deep breath and fill your heart with the belief that you have unlimited energy running through your veins. Build your confidence by reflecting on those things you’ve already accomplished. If you did it once, you can certainly do it again.

Do not confuse self-esteem with arrogance: Arrogance is an over evaluation of your worth, while self-esteem is a healthy opinion of yourself—it is valuing yourself to the point that you do not allow other people or negative situations and circumstance to influence the way you feel about yourself. Until you value yourself, you will not value anything, and other people will not value you either. After all, your relationship with yourself is the most important one you will ever have.

When you are filled with self-doubt, give yourself a little pep talk. Take time out and repeat something like:

“[Your name], you are great! You are a unique individual, a person with rear abilities. You were born to do well. You were born to succeed. You were born to bless the lives of others. You were born to be great, and you have what it takes to be great. You are enthusiastic, optimistic, and you embrace change. You are a giver, rather than a taker. You are organized. You are a hard worker. You are happy. You are a master over yourself. You are a leader. You are a big thinker. As blessed as you are with all these talents, there is not one thing in the world you can not do. If someone else can do it, so can You. You will never fail. [Your name], go out and make today an ‘I feel great about myself’ day!”

By saying this to yourself every day, you will experience an awesome boost in self-esteem. Remember, you are priceless, you are special—your past is history, and your future is now. What you do with it depends on your determination, confidence, self esteem and belief.

So to keep stress out of your like, boost your confidence and self esteem. Believe in your capability and stress will be something in your past.

Dr. Phil Hariram.

Phil the Stress Doc.

More Stress Relief Tips.

phil — Sat, 26 Sep 2009 09:00:22 +0000

Simple Treatment of Stress.

Below are some more stress relief tips.

Shut out Irritating Noise: Wear earplugs for instant peace any time, any place. It works well to reduce noise stress.

Learn a Meditation Technique. Two methods: Observe your thoughts as they pass through your mind. Or, repeat a word or phrase with an uplifting meaning. For stress relief there is no better treatment than meditation.

Practice progressive relaxation for 20 minutes twice a day to reduce raised blood pressure and other physiological responses to stress. Tighten and release each muscle group in turn, starting with the soles of the feet and slowly working up to the scalp. It may take some time to acquire a good meditation technique that works for you, so use progressive relaxation for quick stress relief.

Plan a weekend activity that is a change of pace. If your week is heavily scheduled, relax and enjoy non-competitive activities. If you are never able to finish anything during the week, choose a project that you can complete in a few hours on Saturday or Sunday.

Take time out for a diversion in the middle of your workday. When the pressures of completing a project are too great, your productivity can drop. Take a walk or stop for lunch. A break helps relieve stress.

Savour Life’s Little Delights. Give yourself some physical pleasure to relieve stress.

Treat yourself to a professional massage, or trade massages with a loved one.

Give yourself permission to enjoy a movie, watch a sports event, listen to music or read a book.

Savour a soothing cup of chamomile herb tea with a dollop of honey. Chamomile has long been used to relieve nervous tension.

Plan a day of beauty or fun with a friend. Do each other’s hair, paint your nails and chat or play a sporting game together.

Create a simple steam facial at home by boiling water. Remove the pan from the stove. Cover your head with a large towel so that it creates a tent over the pot. Steam your face for five or 10 minutes. Add aromatic herbs to the water for a sensual touch.

Focus completely on any of the senses – hearing, seeing, eating or body movements – for a few minutes.

All these activities drop your brainwave pattern from beta to alpha, alpha/theta or theta level. The brainwave patterns of relaxation.

Use Visualisation and Affirmation Techniques. You can arm yourself against a situation you fear by going over the event in your mind. Imagine the scene in vivid detail and picture the best possible outcome.

You can also shrink an imagined fear down to size by picturing the worst possible results. Imagine describing this worst case to your best friend the next day and the sympathy you receive. Imagine telling a group of friends the next month, who share their similar experiences. Finally, imagine joking about your unpleasant experience with a complete stranger a year later. If you carry this exercise through to the end, your stress will become something to laugh about.

Fear heighten stress. Roosevelt said, “The only thing we have to fear is fear itself.” It is our perception of what will happen that causes fear. Reduce fear and you reduce stress.

Replace negative self-talk with affirmations. The chatterbox in your mind is filled with gloom: You’re too fat. . . you’re too old. . .you’ll never amount to anything. Dispel all these negative thoughts and nourish your mind with a constant stream of “I know I can.””If someone else can do, so can I.”

Remember when you were a child. Everything was achievable. You saw it in other people’s reality. “If some one else can do it, so can I”. Why is it different for you now? Search deeply for an answer.

Emile Coue used a powerful affirmation with outstanding results. He told his patients to repeat frequently “Every day in every way I am better.” Do the same and enjoy the positive changes.

Get enough Sleep. Determine how much sleep you require for optimum performance. Sleep deprivation aggravates the body’s responses to stress. Consider setting an alarm clock to remind yourself that it is time to go to bed.

Aim to Achieve your Dreams. Plan ahead to meet your most cherished goals in life.

Great motivators emphasize the importance of writing down your important goals.

Break big projects down into a series of small steps that you can work on every day. Want to change jobs? Make one phone call contact today. Is writing a book your dream? Commit to writing one page a day.

Knowing that you are striving toward your dreams relieves frustrations that mount when you feel stuck in a rut of endless responsibilities that seem to lead nowhere.

How about making a firm commitment like this: Every day, I will take one step, be it small or large, towards achieving my goals in life.

By taking steps to gain stress relief, you can become a happier, healthier person, a more efficient worker and a better friend to others.

Keep a notebook as new ideas come to you through your reading and your own creativity. If you decide to make a note later, the chances are that you will forget.

If you focus on a problem, your subconscious mind, will bring up several ideas. Immediately make a note and if they are good, it could be that acorn that grows into a giant oak tree. Most great achievements in this world came from simple ideas.

From this blog post and the previous one, you will be aware that the most important key to gaining stress relief is your decision to take time for yourself, to simplify your life whenever possible and to define your goals.

Dr. Phil Hariram.

Stress and Illness.

Simple Stress Relief Tips.

phil — Fri, 25 Sep 2009 08:59:38 +0000

Breathe deeply. Relax your muscles, expanding your stomach and chest. Exhale slowly. Repeat several times.

Follow your breath as it flows in and out. Do not try to control it. This is a good way to relax in the midst of any activity. This technique allows you to find a breathing pattern that is natural and relaxing to you.

Use this yoga technique for quick relief of stress: Inhale slowly, counting to eight. Exhale through your mouth, even more slowly, counting to sixteen. Make a sighing sound as you exhale, and feel tension dissolve. Repeat 10 times.

Exercise regularly. Aerobic exercise, such as walking and swimming, produces brain chemicals that uplift your mood and mental well-being. Exercise also improves sleep and gives you time to think and focus on other things. Although this produces good stress relief, beware of compulsive exercise.

Yoga is an age-old system for stretching and strengthening the muscles. Take a class or learn at home with a good book or video.

Neck and shoulder exercises are useful for the desk-bound and arthritis sufferers.

Neck roll: Look to the right, then roll your head forward, as if you are trying to touch your chin to your chest. Keep rolling until you are looking over your left shoulder. Repeat in the other direction.

Shoulder lift: Relieve tension in the neck by lifting the shoulders toward the ears, then dropping them as low as they will go. Repeat 10 times.

Exercise uses up the chemical twins, adrenaline and noradrenaline. This allows the bodily functions to return to normal and reducing the risk of developing other illness.

Eat healthy foods. You should never skip meals. Take time out for lunch no matter how busy you are. Carry nutritious snacks to the office, or even the shopping mall. A nutritionally balanced diet is important. For example, researchers have found that even small deficiencies of thiamin, a B-complex vitamin, can cause anxiety symptoms. Pantothenic acid, another B-complex vitamin, is critical during times of stress. Avoid caffeine, alcohol, and large amounts of sweets, which can aggravate symptoms of stress.

Don’t let others get you down. Choose positive friends who are not worriers. Friends who constantly put you down or talk gloomily about life will increase your anxiety. You need your self esteem. Low self esteem can be a cause of stress.

Ask a good friend to help you talk out a problem and get it off your chest. A long-distance call to an old pal can be great therapy.

Forgive others instead of holding grudges. Relax your standards – for yourself and others. Perfectionism is not the way to happiness. Become more flexible.

Communicate clearly with your co-workers and boss. Ask questions. Repeat instructions that you are given. Clarifying directions at the start of a project can save hours later straightening out misunderstandings.

Be truthful with others. Lies and deception lead to stress that always takes it toll.

Be optimistic. Count your blessings, especially when everything seems to go wrong. Believe that most people are doing the best that they can.

Don’t blow problems out of proportion. Live by a philosophy of life that whittles problems down to size. The maxim, “Live one day at a time,” has helped millions. Go back to your past and single out the great things that brought you joy and hold on to them.

Plan your time wisely. And realistically. For example, don’t schedule back-to-back meetings with tight travel time. Remember to leave room for unanticipated events – both negative and positive. Be flexible about rearranging your agenda. Get up 15 minutes early in the morning. Allow an extra 15 minutes to get to all appointments.

Avoid procrastination. Whatever needs doing, do it now. Schedule unpleasant tasks early, so that you won’t have to worry about them for the rest of the day. Keep an appointment book. Don’t rely on your memory. Do one thing at a time. Focus your attention on the person talking to you or the job at hand, instead of worrying about other things. This also reduces mistakes — which lead to more anxiety. Poor time management ranks very high as a cause of stress.

Be prepared to wait. Carry a book to read in case of delays. Say “no” to requests that stretch you to the limits.

Delegate. You don’t have to do it all yourself. Break a job into separate tasks and assign them to people with the appropriate skills. Then leave them alone to do their work.

Prevent problems before they occur. This takes some planning.

If you are flying to another city for an important meeting, carry your presentation materials and dress suit on board the plane. Baggage does get lost. Buy gas for the car before the tank is empty. Get regular oil changes and checkups. Keep food staples on hand so you can fix a fast meal without going to the store. Keep food, toilet paper and toiletries on hand so you never run out. The same goes for postage stamps, paper and envelopes. Keep duplicate keys for home, car and office in secure locations.

Retreat to recharge your spirit. Schedule private time every day. You deserve it. Unplug the telephone and enjoy a quiet evening alone or with your family, or even 15 uninterrupted minutes in the shower or bathtub. You may want to spend a few minutes writing your feelings out in a journal. It can help you find a new perspective and relieve hidden conflicts.

Before you seek medical, try these simple stress relief ideas. Controlling stress by yourself is very empowering. It also lays down the ground work for long term stress control.

Dr. Phil Hariram.

Stress and Illness

Stress Treatment: Lifestyle Changes.

phil — Thu, 24 Sep 2009 10:21:56 +0000