Stress Management

Self Care and Managing Stress

Posted on by Dominick Flarey

Self care is extremely important for individuals who care for others or those who undergo large amounts of stress.  It is important to care for one’s mental health the same way one gives rest to one’s physical health.  Taking the time for self care and giving the mind the time it needs to rest or recovery are critical to long term success in life.  Unfortunately, many feel guilt if they walk away from a loved one for a short period.  They do not partake in a short visit away, or find time to care for themselves.

Many suffer from poor hygiene.  Others can become over stressed and open to medical conditions.  Others can become resentful overtime that life is not rewarding.  It is important to care for oneself in order to care for others and it is not selfish to take a little time each day, each week and month to find that one’s physical, mental and emotional needs are met.  This does not mean one abandons care of another, but it does allow one to recharge enabling them to give the best care.

For others self care is sometimes not time away from a sick person but is time away from constant work.  It permits the person to focus on other things than deadlines or assignments.  Again, this does not mean one is to disregard tasks or responsibilities, but means one is to find time to help each other.  Balance is key like anything in life. Self care is part of balance.

There are many examples of self care. Please also review AIHCP’ Stress Management Consulting Program

 

The article, “How To Start a Self-Care Routine” from Cleveland Clinic “healthessentials” takes a closer look at forming a self care routine.   The article discusses how diet, exercise and rest are important aspects of self care that become neglected by busier people.  The article discusses how one can learn to insert into one’s schedule a self care schedule that will not infringe upon daily duty but grant the needed balance for overall mental and physical health.  The article states,

“You’ve probably heard a lot of chatter over the past few years about self-care and the importance of having a self-care routine. The idea — a holistic (whole body) approach to taking care of one’s physical and emotional health — is a great one but it can be a bit intimidating.  For those who’ve never done one, a self-care routine may feel like an uphill climb, something that seems impossible to do in a very busy (and chaotic) world. Others may have tried and fallen out of the routine, leaving them feeling like they just don’t have the knack for it.”

“How To Start a Self-Care Routine”. HeAlthessentials. Cleveland Clinic.

To review the entire article, please click here

Commentary

Self care is important for managing stress. When we are stressed, our bodies go into fight or flight mode and release stress hormones like cortisol. These hormones can have negative effects on our bodies if we are constantly in a state of stress. That is why it is important to take care of ourselves and do things that help reduce our stress levels. Some self care activities that can help reduce stress are exercise, relaxation techniques like yoga or meditation, spending time in nature, and getting enough sleep.  Other times, it is important to find time away, even if for half a day or so to do something one finds relaxing or fun.

There are a number of reasons why people might ignore self-care. One reason is that they may not be aware of the importance of self-care. Another reason is that they may not have the time or resources to devote to self-care. Additionally, people may not believe that self-care is necessary or effective. Finally, some people may simply be unwilling to change their habits or routines to accommodate self-care.  In addition, guilt from walking away from a person or a task can prevent one from working on oneself.

As stress adds up though, the importance of self care is a critical skill.  The skill is in knowing when enough is enough and finding a safe and healthy outlet to recharge one’s mind.  When one does not permit this and give the time needed for better diet, sleep and exercise, or even a amusing event, the person begins to become more and more stressed and open to mental break down or sickness.  One must learn to insert balance in life in everything.  Self care is understanding the balance that one must have in order to operate in other areas.  When self care boundaries are not protected and defended, then the person can become over stressed and strained.

Conclusion

In conclusion, self care is important for our mental and physical wellbeing. It can help us to cope with stress, anxiety and depression. It can also improve our sleep, energy levels and immunity.  Many times, self care is put to the side and neglected.  It is important to find balance in work, school and play.  It is important to give oneself time to recharge from helping others or performing tasks or meeting deadlines.  It does not involve neglecting duty but balancing everything.  By making time for self care, we can improve our overall health and wellbeing.

Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.

Additional Resources

“U.S. medical students who engage in self-care report less stress and higher quality of life”. Erin E. Ayala, etc. al. BMC Medical Education volume 18, Article number: 189 (2018). Access here

“Why Self Care Can Help You Manage Stress”. Elizabeth Scott, PhD. November 24th, 2020. Verywellmind. Access here

“What You Need to Know About Stress and Self-Care”. Dan Mager, MSW. August 29th, 2017. Psychology Today.  Access here

“Ways to Manage Stress”. Lauren Ragland. September 14th, 2021. WebMD. Access here

“Caregiver stress: Tips for taking care of yourself”. March 22nd, 2022. Mayo Clinic.  Access here

Stress Management Consulting Certification Blog on PTSD

Posted on by Dominick Flarey

Post Traumatic Stress Syndrome is a severe reaction to a stressor so intense that it imprints upon the mind and brain its terrifying nature.  The long lasting effects can result in intense anxiety as well as for some dissociation disorder.  The effects can last months after or continue to haunt the person throughout life.   In previous eras, it was referred to as Shell Shock as experienced by WWI soldiers but while many soldiers experience PTSD, it can happen to any group of person.

Traumas can be related to war but also to any type of traumatic event than can happen in civilian life as well.  Among the type of traumas imposed upon the person include intentional traumas caused by other humans which are the hardest to overcome, as well as human caused accidents and acts of nature, which are usually easier to recover.  It is more difficult to overcome intentional acts of humans because these acts of trauma are most associated with evil itself.   War, abuse, rape, incest, torture, criminal assault, hostage, bombings, terrorism, suicide, kidnapping, riots, participating in violence, and death threats are a few examples of these severe types of trauma.

Human caused traumas not associated with evil intent still can cause trauma but they are not as mentally crushing to the individual.  These types of traumas include industrial accidents, fires, explosions, motor vehicle or plane crashes, nuclear disasters or collapses of buildings.   Less traumatic but still impactful or acts of nature, which include any type of storm or geological event, or sudden deaths not associated with evil intent.

Trauma so severe can cause anxiety and dissociation. Please also review AIHCP’s Stress Management Program

 

Many individuals suffer greatly in this world and the above stressors and trauma inducing events are well above one’s average bad day but are life altering events in many cases.  This can cause severe trauma and not allow the mind to properly process the event.  The exposure to this stressor leads to an intense fear or horror to the event itself.   In assessing PTSD, the events must be re-experienced via intrusive recollections, dreams, and hallucinations that can be activated due to similar cues.   The individual in turn will attempt to avoid numerous things to escape these intrusive reminders.   The individual will try to block thoughts, feelings, places,  and activities to avoid it.  They will disassociate in events and people and try to detach themselves.

In essence, the PTSD interrupts life in all aspects.  Individuals will have trouble sleeping, become irritable easily, not be able to concentrate, become hypervigilant, and have exaggerated responses to some stimuli.  This type of behavior can last acutely for one month, chronically for six months or more and can even be delayed, well after the event and re-emerge months later.

Those who suffer from PTSD face two major symptoms, high levels of anxiety and dissociation.

Severe anxiety leaves the person in constant distress even if the stressor is no longer present.  It can manifest physically upon the person through fatigue, tension, nausea, digestive track inflammation, hyperventilation, suffocating feelings, and a wide array of panic attacks.  Emotionally it can cause irritation, fear, exaggeration of emotions and loss of confidence.  Mentally, anxiety can cause confusion, lack of concentration, poor memory and inability to make decisions.  Spiritually, one may encounter hopelessness and despair.  Many look to avoid stressors that naturally cause these feelings and the person will become more reclusive.

In regards to dissociation, most healthy individuals possess an associated consciousness that engages in life, but when a trauma so terrible occurs, the mind does not process the terrible event in long term memory and it is trapped in short term memory.  Without proper processing, the trauma continues to haunt the person.  It is hence natural, during a horrible event to dissociate from it.  When something is so horrible to comprehend, the body for its own protection will tune out.  Unfortunately, the unprocessed and walled off trauma is highly unstable and very accessible.  It is also very emotional and non verbal and hence impressionable via our senses.  The trauma is very fragmented and associated with multiple triggers due to this.  The senses of sight, sound, smell, taste, touch, pressure and pain can all awaken these fragmented traumas and cause recollections.  The trauma can also be re-awakened by significant dates or seasons or events, as well as tied to strong emotions, thoughts and behaviors.   Sometimes the arousal is due to a combination of senses.

Dissociation looks to defend the individual from the horrific nature of the event itself.  During a horrible event, the person may depersonalize from the event itself, as if separating from oneself and watching.  Another form of this is derealization where the person real believe the event was not real but a dream.  Some individuals actually lose parts of the memory itself.  Amnesia and forgetting the event looks to help the person forget the horrific nature of it all together, while some may enter into a fugue where an individual has no memory whatsoever of how one got from one place to another during the episode.

The worst type of trauma is the type caused intentionally by other people. Please also review AIHCP’s Stress Management Consulting Program

 

The most severe form of dissociation is Dissociative Identity Disorder when a person actually creates multiple identities to deal with the trauma itself.  Also known as Multiple Personality Disorder, one creates other personalities with stronger characteristics to protect the host from the trauma itself.

Associated with dissociation and anxiety are a variety of associated features that can become attached to PTSD.  Many individuals who suffer from PTSD also exhibit a variety of these features in their behavior.

When severe trauma occurs, many have a death imprint that forever changes their outlook on life.   This leads to repeating within the mind how they wish they behaved or acted.  In this, they may feel extreme shame or guilt, or survivor guilt.  Others will develop a severe anxiety with any topic of death itself.   With severe trauma, others may also experience shattered world views.  One may doubt his or her faith or question how one exists.  Such an existential crisis is very common.

There are also a variety of mood disturbances that one may encounter fights with depression and also addiction. Impulsive behaviors can also occur  where individuals try to make sudden changes to escape the pain as well as over compensations in other roads of life.   Some will also try to relive their trauma and re-enact them in contrast to others The mind also can negatively affect the body and there are a multitude of physical ailments that occur from chronic pains to fatigue and exhaustion.

To escape the mental pain, many will turn to other forms of pleasure.  In addition to addiction, some become overtly sexual to find value, while others may turn to self mutilation.   These cries for help are attempts to express pain that cannot be visualized or seen.   In other cases, this type of behavior looks to cover mental pain with physical pain.

Ironically, it can paradoxically relieve pain and help individuals become addicted to self harm.  Others remark it helps them feel alive or makes them feel empowered and in control.  Others reiterate it can be used to make themselves less attractive to prevent further abuse or imitate what was seen or experienced.

Unfortunately, without guidance and help, these symptoms and unhealthy coping mechanisms will continue with individuals with PTSD unless helped.  They need to face the trauma and understand it.  Guidance is required to help process the horrible memory to the long term processing centers of the brain.

If you would like to learn more about AIHCP’s Stress Management Certification, then please review and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.  AIHCP also offers programs in Crisis Intervention as well.  Remember, that even if certified, one still need to be a licensed professional in the mental health fields to work with individuals suffering from PTSD.

Related Text

The Post Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery and Growth by Glenn R Schiraldi, Ph.D

 

 

Parental Stress and Managing It

Posted on by Dominick Flarey

A very large stressor is children.  Parents deal with stress of their children and adult children their whole lives.  Different ages and different times present different and unique challenges in parenting, but overall, the stress of having children and raising them is a challenge.  Parents need to learn how to cope with stress and juggle the issues of parenting with their own life to stay afloat in life.  This can be a difficult endeavor.  Many parents need to better organize, prepare and react to the stress children can play upon it.  Ultimately in the end, the hard work and long hours can pay off to a successful child rearing.

Stress Management techniques can also help parents better cope with stress.  This includes time management, time alone, meditation, and having a strong support system to rely upon.  Unfortunately for those parents without a support system, coping can be even more difficult and hence time management and meditation can play huge roles.

Parental stress comes at any age and has different challenges with each age. Please also review AIHCP’s Stress Management Program

 

The article, “Here’s How to Navigate Parenting Stress” by Madeline Brown takes a closer look at managing stress associated with parenting.  In the article, she lists the primary causes of parent stress and how to identify it.  She also lists on ways to better cope and find the necessary assistance.  She states,

“Stress is a poor boundary keeper. Work stress doesn’t stay confined to the office. Financial worries don’t magically go away when your child is sick and sleepless. The parenting journey is naturally peppered with seasons of heightened stress and worry — from the sleepless newborn stage to the teenage rebellion years and beyond. A list of what doesn’t cause parenting stress might be shorter. Nevertheless, these are common factors that can make parenting stress worse:”

“Here’s How to Navigate Parenting Stress”. Madeline Brown.  January 6th, 2022. Psych Central.

To read the entire article, please click here

Commentary

Parenting will always be stressful but it is also rewarding.  Parents can learn to balance what is merely an annoyance with what truly should concern their time.  Many parental stressors are minor daily things or small accidents.  Depending on the age, children will spill, or teens will have a bad grade, but these are parts of natural growth in life.  Parents need to be able to categorize these things and understand when to be angry, stressed, or just fix the situation.  Parents also need to know how to categorize short term and long term needs of children and what focus to give certain tasks priority over.

It does not help that many parents have other issues as well. Many issues from work, or relationships can emerge and make it harder to handle the work at home.  Tasks and chores can pile up, especially for parents without much assistance.  This can only begin to bury the parent in more responsibilities.   To shave off some of these issues, time management is critically important for any parent as well as schedules for their child of any age.

When small issues become larger issues is when the true stress of parenting can emerge.  Bad behavior, drugs, or problems with the law are all possibilities.  These types of stressors cannot be simply brushed to the side and must be dealt with.  It is important to know when a stressor is a legitimate issue which is going to demand the parent’s time and abilities.  Other stressors can include finances, school costs, care cost, and other care giving responsibilities.  Many parents stay up late at night thinking how they will better care for and afford their child or children’s needs.  It can be quite frightful but through management and structure, one can find a way to the goal line in raising a productive young adult.

But if you think parenting ends at 18, then you are in for a surprise. Parentings adult children also comes with many stresses.  Parents can worry about the success of their children, career options, or college success.  Adult children who never grow up can be a constant stress on parents in their older years.

It is important for parents of any age to always look towards self care.  Self care involves being able to look at oneself and ensure physical, mental, emotional and spiritual needs are met.  It may seem like there is no time for this, but it is important to try to find the time.  Whether its a half hour of meditation a day, or having counseling or a massage,  it is critical to find the self care.  Burnout can occur in anything and parenting is no exception.  Dealing with burnout properly and finding the support and help one needs is critical for the entirety of the family.  This is again why self care is so important.

Obviously beyond the self care, parenting should also be viewed not as only stressful but also rewarding.  Enjoying time with your children and doing exciting things can rewrite the narrative that is always a job but also a beautiful vocation of sharing love.

Conclusion

Parenting is the toughest job on the planet.  It does not come with a manual or instructions but involves giving one’s entire self, both heart and soul into ensuring the welfare and success of the child. In its very nature, parenting is stressful but levels of stress can be managed by assorting what is merely daily to what is an immediate issue.  At whatever age, try to enjoy the ride and let one’s love of their child or children dictate the pace but remember, self care is always important and parents sometimes need a break too.

Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Stress Management Consultant.

Additional Resources

“Parenting stress: What causes it, and how does it change us?”. 2020 Gwen Dewar, Ph.D, Parenting Science.  Access here

“Parental Stress is Key Contributor to Development of Children’s Mental Illness”. Krystal Jagoo. January 11th, 2022. Verywellmind.  Access here

“4 Tips for Managing Parenting Stress”. Erlanger A. Turner Ph.D. June 24th, 2013. Psychology Today.  Access here

“Parental Burnout and Stress”. Psychology Today Staff.  Psychology Today. Access here

 

Stress and the Heart

Posted on by Dominick Flarey

Stress kills.  This short phrase is as true as any words.  Stress primarily affects the blood vessels and the heart through cortisone and its increases in the body.  When this hormone is utilized for fight or flight, it is good but when chronic stress constantly applies it to the body, then the heart suffers.  Long term and chronic stress weakens the body and heart.  It is thus very important to reduce chronic stress through health stress management strategies to reduce long term damage.  Stress Management can help an individual eliminate unneeded stress in one’s daily life and live a healthier life.

Stress can have negative health impacts on the heart. Please also review AIHCP’s Stress Management Consulting Certification

The article, “Stress May Be Your Heart’s Worst Enemy” by Rachel Ruiz from the New York Times looks closer how stress can harm the heart.  She states,

“But has your doctor also asked about the level of stress in your life? Chronic psychological stress, recent studies indicate, may be as important — and possibly more important — to the health of your heart than the traditional cardiac risk factors. In fact, in people with less-than-healthy hearts, mental stress trumps physical stress as a potential precipitant of fatal and nonfatal heart attacks and other cardiovascular events, according to the latest report.”

“Stress May Be Your Heart’s Worst Enemy”.  Rachel Ruiz. New York Times

To read the entire article, please click here

Commentary

Stress is a phenomenon that results from the interaction between an individual and their environment which produces psychological and physiological responses to perceived threats or challenges. This process is further exacerbated by the imbalance between the demands of the environment and the individual’s ability to cope with such demands, thus resulting in a psychobiological response. Through this process, stress can manifest through physical, cognitive, emotional, behavioral, and other related changes depending on how an individual interprets and responds to perceived stressors.

Stressors can range from work, school or home.  They can build up over time when not properly managed.  It is hence critically important to identify stressors in one’s life and see how to reduce their impact on daily life.  Various Stress Management strategies can be employed to help individuals deal with stressors on a daily basis.

Stress and Your Heart

Stress has been linked to a variety of adverse health effects, including heart disease. Physiologically, stress can trigger the release of hormones such as cortisol and adrenaline which can lead to increased blood pressure, vasoconstriction, and an elevated heart rate. Furthermore, the chronic activation of the sympathetic-adrenal medullary system associated with stress has been shown to increase oxidative stress and inflammation in the body, leading to increased risk for cardiovascular diseases such as coronary artery disease.

Stress has a significant impact on cardiovascular functioning in both the short- and long-term. Prolonged stress can lead to an increase in sympathetic nervous system activity, leading to higher heart rate, blood pressure, and levels of cortisol–all of which are associated with deleterious effects on cardiac health. Additionally, chronic stress can lead to neurohormonal changes that can cause structural changes to the cardiovascular system.

Knowing these dangers, it is critical to protect one’s heart and avoid unneeded stress and practice healthier anti-stress strategies.

Stress Management 

Stress management and heart health are intrinsically interlinked, with the ability to effectively manage stress being a key factor in mitigating risk factors associated with cardiovascular disease. The physiological processes associated with stress can result in an increase of cortisol levels, which then leads to increased inflammation and arterial plaque. In addition, elevated cortisol levels often contribute to unhealthy lifestyle choices such as smoking or overeating which can then compound the risk for cardiovascular-related issues.

Stress Management techniques can play a key role in reducing chronic stress and hence help with overall heart health

 

Through stress management, individuals can lessen the release of cortisol and reverse to the para sympathetic nervous system.

Stress management techniques are an essential component of effective psychological and overall health. These techniques comprise a variety of approaches for alleviating stress, including cognitive restructuring, relaxation training, mindfulness meditation, and other forms of psychotherapy. Cognitive restructuring is a form of psychotherapy that promotes changing the way one thinks about particular situations in order to modify their emotional responses. Relaxation training typically involves techniques such as deep breathing, progressive muscle relaxation, biofeedback, guided imagery, music appreciation and yoga.

Conclusion

In conclusion, stress is a major contributing factor to physical and mental health problems, including heart health. It is important to become aware of how daily stressors can affect your overall wellbeing and take measures to reduce its impact. This may involve creating healthy lifestyle habits such as regular exercise, adequate sleep, healthy eating and relaxation techniques. Additionally, it is beneficial to reach out for professional help when needed. By making positive changes in our lives, we can significantly improve our stress level and heart health.  Stress management is extremely important for improved heart health. Stress can have a profound effect on the body and its systems, including the cardiovascular system. Research has shown that managing stress can reduce risk of cardiovascular disease and improve overall heart health. Simple strategies such as regular exercise, mindful meditation, and healthy lifestyle habits can help to manage stress levels and protect your heart.

Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional needs and goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.  Through use of stress management techniques, many individuals can better maintain a healthy heart by avoiding chronic stress in life.

Additional Resources

“Stress and Heart Health”. June 21st, 2022. American Heart Association.  Access here

“Risk Factors for Heart Disease: Don’t Underestimate Stress”. John Hopkins Medicine. Access here

“Stress and your heart”. December 1st, 2013. Harvard Health Publishing.  Access here

“How Stress Increases Your Risk of Heart Disease”. Jill Seladi-Schulman, Ph.D. February 7, 2022. Healthline.  Access here

“Stress and high blood pressure: What’s the connection?”. Mayo Clinic Staff. Dec 10th, 2022. Mayo Clinic.  Access here

Stress Management Consulting Program Article on Calming Oneself

Posted on by Dominick Flarey

Calming oneself down is an important skill in stress management and anger management.  The body when angered or stressed produces hormones in the body to prepare it for fight or flight.  When prolonged, or unnecessary over long period of times, this can harm the body.  It is important and critical to be able to calm the body.

 

Learning to calm oneself is a key coping skill in life. Please also review AIHCP’s Stress Management Consulting Program and see if it meets your goals

 

The article, “How to Calm Down: Ways to Relax Your Body and Mind” by Heather Jones takes a closer look at how to calm the body down through a variety of practices and methods.  She states,

“Stress can cause muscles to tighten, sometimes leading to discomfort or pain. These tense muscles then tell the body that it’s stressed, creating a cycle. Muscle relaxation can stop this cyclical response by relieving muscle tension and overall anxiety. It may even help you to fall asleep more easily.Progressive muscle relaxation is a technique used for this purpose. To do progressive muscle relaxation:”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional needs and goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.

Stress Management Consulting Video on Work Stress

Posted on by Dominick Flarey

One of the most common sources of stress is work.  The workplace can be a very stressful place due to interactions, the nature of the job and deadlines.  It is important to be able to handle stress and cope for not only maximum productivity but also overall health.

AIHCP offers a four certification in Stress Management Consulting.  The program is online and independent study and open to qualified professionals seeking to become a Stress Management Consultant

 

Please review the video below

Stress Management Consulting Certification Article on Calm Techniques

Posted on by Dominick Flarey

We all know stress causes a fight or flight response.  Within the sympathetic nervous system it awakens the body through various increases in adrenaline to prepare the body for action.  Increase in heart rate, muscle tension, blood pressure, digestive shutdown and preparation to face struggle emerge within the body.  Short term this can save oneself, but long term when facing modern problems that cannot be fled or do not pose physical harm, it can cause issues with health.  AIHCP’s Stress Management Consulting Program offers courses and ideas on how to reduce stress and find calm for oneself and others.

It is very important to identify stressors and reduce the negative impact on the body.  Knowing how to calm the body is key.  There are a variety of ways to calm the body physically, mentally and emotionally.  There are also a variety of tools to help calm the body.  The key is to reverse the effects of the sympathetic nervous system and return to a state of calm.  Of course Meditation is key but not everyone can mediate immediately when stressed.  Long term use of meditation can help overall and when the situation occurs, but one needs to have other strategies also to deal with anxiety, fear, stress and worry.

Too many times, people let worry and stress dominate instead of trying to find peace and calm. Please also review AIHCP’s Stress Management Consulting Program

 

Physically, Power Breathing is an excellent way to help reverse the ill effects of stress.  When stressed, individuals breath in short shallow breathes.  This reduces oxygen in the blood and also causes anxiety. It is important to take deep breathes that fill the entirety of the lungs, allowing the abdomen to fill and the chest to expand.  These short breathes should focus on inhaling and exhaling to promote a more peaceful mind set.  This in turn can help the body reverse the effects of the stress response on the blood pressure, muscles and heart.

In addition, Yoga postures, as well as various calm postures can help.  Simply by taking a calm postures such as Calm Unfold, that involves a bending to the ground and allowing the arms to dangle, can help reduce stress.  Also, when stressed, jaws become stern.  By touching the roof of one’s mouth with the tongue, the jaw can be relaxed.  Lotus hands and other Eastern postures can also create a sense of calm.   By reversing facial expressions associated with stress such as Calm Demeanor, one can also trick the subconscious that correlates these expressions with happier times.

If one notices, when stressed, people speed up things.  They talk faster, walk faster, breath faster.  Walk slower, speak slower and most importantly by breathing slower, can reverse ill effects of stress.  These slow down calm techniques can be very useful.

Some points also help negative energy within the body process through.  Acupuncture and EFT tapping are all examples of utilizing points in the body to release negative energy trauma and stress.  Self massage points can help reduce tension and stress.  Checkbone rubs, Feng Chih (back of skull), Jan Ku (below ankle), Chin Wei (Below breast bone), ear points, wrists,  top of head and foot reflexology can all be sensitive points that can relax energy channels and muscles.  Aromas such as lavender can also help one find calm physically.

Like meditation, herbs can also play long term keys in helping oneself, but again, these are not immediate fixes like many of the above procedures.  Ginseng, Valerian and Chamomile can all play long term helps, as well as a higher alkaline diet.

Individuals can also employ a wide variety gadgets to help reduce stress on the spot.  Finger bindings, worry beads, stress balls, music, ionizer, bio feedbacks, self hypnosis and stress balls are all techniques and gadgets on the spot that can help reduce stress.

Mentally and emotionally, individuals can also reduce stress.  Stressors for some are not for others.  In many ways, some stress is perception as well as how one copes with the particular stress.  Individuals with type A personalities which are more aggressive, over-worked, self centered and heavy goal orientated individuals suffer more from stress than Type B personalities.  Type B personalities are more laid back and less prone to stress.  Neither personality is superior but if one is more one than the other, then difficulties can arise in how work and goals are met.  It is important to implement a little of both personalities to truly find success without the high stress.

Most stressed individuals can utilize a variety of mental ways to reduce stress by how they view it.  Calm affirmations are on such way.  Calm affirmations replace negative words with positive words for each situation.  Focus is more on the positive.

In addition, Big Screen Visualization can play a big role in helping a person view a stressful situation.  Through the power of imagination and visualization, one can imagine oneself in various situations but with successful outcomes.  Another visualization technique is referred to as Stepping in Time.  With this visualization, one imagines the problem now then reviews it at a later date, and if it bears any power on that date.  This can help one see the true significance of the stressor.

Also, one can similarly try the Ten Year Plan, as well as the Universal Perspective.  The Universal Perspective teaches one to visualize oneself from various frames of height, until one only sees the Earth.  One can even go farther to the edge of the solar system or galaxy.  How important is the stressor at that moment?

Individuals can elicit a calm response through various techniques. Please also review AIHCP’s Stress Management Consulting Certification

 

Framing is also another useful visualization tactic in which the person can reframe in one’s mind a stressful person or place with comedy.  For those who feel they cannot perform these visualizations or avoid the stress, one can offer a Lets Pretend technique.  The stressed person then pretends they are not stressed.  Sure enough, soon the person discovers he or she is not stressed

Other Type A worriers need strategies.  Permission to let loose, or be a Type B person for an hour, or permission to say no, or permission to play strategies can help them unwind.  In addition, giving one a worry free spot, whether at home or work to go to.  This type of re-programming is based on the environment.  Places, music, or scents that are associated with stress are stressful.  Opposite, places, music and scents associated with peace are not stressful.  One can trick the subconscious to feel safer and relaxed by sitting in area more peaceful, or listening to a song associated with a good moment.

Worry lists can also help.  One can departmentalize the worry and assign it an appropriate time.  This closely resembles the concept of worry dolls.  In addition, sometimes, disconnect is critical.  To walk away from the worry itself to eliminate the stressor and the physical issues associated.

This is a but a small sample on ways to elicit the calm response within the body.  There are many other ways, especially in the text Instant Calm found with SM560.

If you would like to learn more about reducing stress and becoming certified in Stress Management Consulting, then please review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals looking to become Stress Management Consultants

Resources

Instant Calm by Paul Wilson

 

Stress Management Consulting Certification Article on Women and Stress

Posted on by Dominick Flarey

Life can be stressful for women.  Learning to manage stress for a more healthy mind body and soul is key for many women.  Whether working in a business or keeping the home clean or both, life can be stressful for a woman.

Stress for women is unique in its own way. Please also review AIHCP’s Stress Management Consulting Certification

 

The article, “4 Stress Management Tips For Women Trying To Balance It All” by Devon Barrow looks at some ways women can better manage stress for a more healthy life.  She states,

“As modern women, we pride ourselves on being able to do anything we set our minds to. Maybe that looks like unleashing our entrepreneurial spirit on the world. Or the full-time job of raising a family. Or saying goodbye to familiarity and traveling the world solo. Maybe it even looks like all the above… But the long story short is: As women, we continue to prove that we can balance it all and then some. So the question is not just what can we do but how healthy and happy can we be while we do it?”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Stress Management Consultant.

 

Stress Management Consulting Program Article on Employee Stress and Reduction

Posted on by Dominick Flarey

Reducing stress in the workplace is critically important for productivity.  Stress can negatively affect employees and prevent tasks and production from meeting standards.  Hence, employers invest into reducing stress in the workplace not only for productivity but also overall employee health and investment.

Employers can utilize various strategies to reduce stress in the workplace. Please also review AIHCP’s Stress Management Consultant Program

 

The article from Forbes, “How To Reduce Stress In The Workplace: 16 Effective Ways Leaders And Employees Can Thrive” kooks at how to reduce stress in the workplace and promote higher productivity to help employees maximize their potential.  The article states,

“According to the World Health Organization, work-related stress can be caused by poor work organization, poor work design, poor management, unsatisfactory working conditions and lack of support from colleagues and supervisors.  If you’re looking to reorganize your daily office workflow process to prevent employees from having too many tasks on their plates, here are 16 strategies from members of Forbes Human Resources Council to help eliminate burnout among your staff members and teach you to lead by example. ”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Program and see if it matches your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Stress Management Consultant.

Stress Management Consulting Video on AIHCP’s Stress Management Program

Posted on by Dominick Flarey

Stress is part of life but how we incorporate stress into our life and handle it is key to success as well as good health.  Stress Management is the ability to understand stress and cope with it in healthy ways.

Stress in the modern world is especially dangerous because it incites the fight or flight response in our body. Hence our body responds to minor stressors as if they are major threats.  It is important to identify minor stress and not harm by limiting this response.

AIHCP offers a four year certification in Stress Management Consulting.  The program is online and independent study and open to qualified professionals.  If interested, please review the program and see if it meets your academic and professional goals.  Stress Managers play key roles in helping others reduce stress with personal sessions as well with corporate entities looking to reduce stress for their employees.