There is Something Called Good Stress

Did you know there is such a thing called good stress?  Eustress is our basic challenges everyday.  They call us to duty. Without these challenges that awaken us and push us to accomplish chores, goals, and dreams, then we would not be able to progress in life.  The eustress of the challenges encompassed with earning a degree, or the eustress that accompanies a new but better paying job position, or even the eustress of dealing with the needs of a new infant are all examples of duties and needs individuals must face.  When these obstacles are ignored, delayed or forgotten, then worst things happen in life.  Jobs are lost, the house becomes a mess, relationships fail and an individual no longer meets goals, deadlines or accomplishes dreams.

There are good forms of stress that exist in life itself. They push towards goals and accomplishments and reward us with a sense of pride and resiliency. They are aspects of life itself and should not be seen as distress itself


There are obstacles and issues with every good thing in life.  Waking up and getting out of bed and facing the world is a cross, or obstacle for many but we must do it.  The push to face these good stresses keep us alive and ultimately are rewarding.  A new position or job, or earned degree, or a beautiful home are all blessings but blessings that are earned.  The body responds to these good stressors and realizes that things must be done to continue living, earning, enjoying and fulfilling life.  In turn, the body rewards good work with a sense of accomplishment and pride.

Hence it is important to respond to daily life and good stress or eustress are all examples of good stresses that we deal with each day, week, and month.  The article, “Good stress vs bad stress: know the difference by paying attention to your body’s reaction – and be alert to the danger of overload” from Tribune News Service looks at the importance of good stress but also warns against the dangers of bad stress.  While experts speak of the important of good stress and the resilience and reward it builds in individuals, the article also warns of toxic and bad stress.  The article states, 

“It may be surprising to hear, but medically speaking, not all stress is bad. Healthy stress levels help build resilience, says Dr Safia Debar, a stress management expert at Mayo Clinic Healthcare in London, a branch of the Mayo Clinic in Rochester, in the US state of Minnesota. She explains the difference between good and bad stress, and how to tell when you are in danger of overload. Stress is a physical and psychological reaction to a demand, and that demand can be anything, Debar says. Stress that is good for us and may even give us a sense of well-being is called eustress, and is the opposite of distress”.

Good stress vs bad stress: know the difference by paying attention to your body’s reaction – and be alert to the danger of overload”. Tribune News Service. (2023).

To review the entire article, click here

According to the article, events in life, such as marriage, can be great but also stressful. This is referred to eustress.  Eustress deals with the things that come with everyday life that surround good events or everyday life itself, from work to school to family.  Good stress management skills and organization can prevent these natural stresses which push us towards goals from becoming toxic.  Stress Management skills can help us cope and deal with life and find better organization, planning and enjoyment out of it.  Hence daily obstacles do not need to incur the fight or flight stress response within the sympathetic nervous system.  Instead we can cope and work with life and find joy in accomplishments and find a resiliency within oneself to grow and become stronger.

However, when obstacles become distress, or when even good things become distress due to bad coping, the fight of flight system can be activated.  Obviously during a death of a loved one, loss job, conflict, pain, divorce, or natural disaster the body is fighting off distress and the body enters into a state of fight or flight.  This is needed in the acute moments to help the body prepare itself for the more demanding issues.  The sympathetic system is activated via the pituitary gland and epinephrine a type of adrenaline is pumped into the body, aided by cortisol to increase the heart rate and blood pressure.  Muscles are tightened and the digestive system decreases operation to deal with the distress.  Overtime, if continual, this can become chronic stress and damaging to the body.

Daily basic stresses that are part of our daily obstacles should not become distress but in many cases they do and the fight or flight response is activated.  A party, or a dead line, or a mere family event of joy can all be turned upside down.  These good stresses push one to strive to be better and accomplish and should not become distress but for many without stress management skills and good coping and support, they can become detrimental.

Hence it is good to find joy in life and to recognize that daily challenges are not necessarily distress but reminders that we are alive and are correlated with our life choices, connections, accomplishments as well as interactions with those we love.  If one is able to better realize this and utilize basic stress management, meditation and coping skills, then one can better see the joy in daily life and its minor obstacles.  These obstacles are a product of living and should be embraced and then applauded when accomplishment and satisfaction occur.

So in the future, enjoy the ride.  Enjoy the wedding planning, the holiday get togethers, the gift searching, the dinner planning, the first date, the love of a crazy pet, or anything else that surrounds life.  Part of living is dealing with by products of good things or obstacles that lead to greater things.  They do not need to be seen as the enemy or distress in life but merely part of life and that mindset can change many things.

Not all obstacles in life are meant to be stress. Please also review AIHCP’s Stress Management Program


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.

Additional Resources

“Eustress: The Good Stress”. Lindberg, S. (2018). Healthline. Access here

“What Is Eustress?”. Scott, E. (2022). VeryWellMind. Access here

“What Is Eustress? A Look at the Psychology and Benefits”. Moore, C. (2019).  Access here

“The good stress: How eustress helps you grow”.  (2021). The American Institute of Stress.  Access here

Stress and Diabetes

Stress can cause chronic issues throughout the body.  The body is not intended to be in a fight or flight motion constantly and hence the elevated heart rate, higher blood pressure, muscle contractions and higher levels of cortisol can cause long term damage if barraged with constant stress.  Those with diabetes can also see sugar increases due to cortisol.  Hence stress can also negatively affect those with diabetes.

Stress can indirectly raise blood sugar levels. Please also review AIHCP’s Stress Management Consulting Certification


Those with diabetes should be aware of this and take into account the impact stress can have on blood sugar counts.  The article, “Understanding the link between diabetes and stress” from the Indian Express takes a closer look at the negative impact stress can have on diabetics via blood sugar spikes caused indirectly by stress.  The article states,

“Stress has become a byproduct of our lifestyles these days. Considered a normal reaction, stress can have various physical and mental effects, including elevated blood glucose levels. On its own, stress cannot cause diabetes, however, some evidence suggests that excessive and chronic stress can increase the risk of developing the condition. Diabetes and stress have a reciprocal relationship – experiencing stress can make managing diabetes more challenging and having diabetes may contribute to elevated stress levels.”

“Understanding the link between diabetes and stress”. Life Style Desk (2023). The Indian Express

To read the entire article, please click here



Managing diabetes is a daily challenge for millions of people around the world. From monitoring blood sugar levels to carefully managing diet and exercise, there are numerous factors that contribute to maintaining stable glucose levels. However, one factor that is often overlooked is the impact of stress on blood sugar levels in diabetic patients. Recent research suggests that stress can have a surprising link to elevated blood sugar levels in individuals with diabetes. In this article, we will explore the relationship between stress and blood sugar levels, the physiological response to stress, and techniques for managing stress to control blood sugar levels.

Understanding stress and its impact on the body

Stress is a natural response that our bodies have to certain situations or events. It triggers the release of stress hormones, such as cortisol and adrenaline, which prepare us for a “fight or flight” response. While this response can be beneficial in short bursts, chronic stress can have detrimental effects on our overall health, including our blood sugar levels.

When we experience stress, our bodies release glucose into the bloodstream to provide us with energy. This is a normal response designed to help us deal with immediate threats. However, in individuals with diabetes, this can lead to elevated blood sugar levels which, if not properly managed, can result in complications.

The relationship between stress and blood sugar levels

The connection between stress and blood sugar levels is complex and multifaceted. Stress can affect glucose levels in several ways. First, stress hormones can increase insulin resistance, making it more difficult for the body to use insulin effectively. This can result in higher blood sugar levels. Additionally, stress can also lead to emotional eating and unhealthy food choices, which can further disrupt blood sugar control.

Stress hormones can raise blood sugar


Research has shown that stress can also directly impact the body’s ability to regulate blood sugar levels. Studies have found that chronic stress can lead to increased production of glucose by the liver and decreased insulin production by the pancreas. These physiological responses contribute to elevated blood sugar levels in individuals with diabetes.

The physiological response to stress and its effect on blood sugar levels

When we experience stress, our bodies go through a series of physiological changes. The hypothalamus, a small region in the brain, releases a hormone called corticotropin-releasing hormone (CRH), which signals the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH then stimulates the adrenal glands to produce cortisol, the primary stress hormone.

Cortisol plays a crucial role in the body’s stress response, including the regulation of blood sugar levels. It promotes glucose production by the liver and inhibits insulin production by the pancreas. This leads to increased blood sugar levels, providing the body with the energy it needs to respond to the stressor.

In individuals with diabetes, the body’s ability to regulate blood sugar levels is already compromised. The additional release of cortisol during times of stress can further disrupt this delicate balance, leading to elevated blood sugar levels.

Research findings on the link between stress and blood sugar levels in diabetic patients

Numerous studies have explored the relationship between stress and blood sugar levels in diabetic patients. A study published in the Journal of Diabetes Research found that individuals with type 2 diabetes who reported higher levels of stress experienced higher fasting blood sugar levels. Another study published in Diabetes Care found that stress was associated with poorer glycemic control in individuals with type 1 diabetes.

These findings highlight the importance of addressing stress as part of diabetes management. By understanding the link between stress and blood sugar levels, healthcare professionals can provide more comprehensive care to individuals with diabetes, helping them achieve better glycemic control and reduce the risk of complications.

Managing stress to control blood sugar levels

While it may not be possible to completely eliminate stress from our lives, there are strategies and techniques that can help individuals with diabetes manage stress and maintain stable blood sugar levels. Here are some effective approaches:

1. Mindfulness and meditation

Practicing mindfulness and meditation can help reduce stress levels and promote a sense of calm. These techniques involve focusing on the present moment and cultivating a non-judgmental awareness of one’s thoughts and emotions. Research has shown that regular mindfulness practice can have a positive impact on blood sugar control in individuals with diabetes.

2. Physical activity

Engaging in regular physical activity not only has numerous health benefits but can also help reduce stress. Exercise releases endorphins, which are natural mood boosters. Additionally, physical activity can help improve insulin sensitivity and blood sugar control.

3. Social support

Maintaining strong social connections and seeking support from loved ones can help alleviate stress. Talking to someone about your concerns and sharing your experiences can provide emotional relief and perspective. Joining support groups or online communities specifically for individuals with diabetes can also be beneficial.

Lifestyle changes to minimize stress and maintain stable blood sugar levels

In addition to specific stress management techniques, making certain lifestyle changes can help minimize stress and maintain stable blood sugar levels. Here are a few suggestions:

1. Prioritize self-care

Taking care of yourself is essential for managing stress and diabetes effectively. Make sure to prioritize activities that bring you joy and relaxation, such as hobbies, reading, or engaging in creative pursuits. Setting aside time for self-care can help reduce stress levels and improve overall well-being.

2. Adopt healthy coping mechanisms

Instead of turning to unhealthy habits like emotional eating or excessive alcohol consumption, develop healthy coping mechanisms for dealing with stress. This can include journaling, practicing deep breathing exercises, or engaging in activities that help you relax and unwind.

3. Maintain a balanced diet

A nutritious, balanced diet is crucial for managing diabetes and minimizing stress. Focus on consuming whole foods, such as fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients and can help stabilize blood sugar levels. Avoid or limit the intake of processed foods, sugary beverages, and snacks high in added sugars.

The importance of holistic approaches in managing diabetes and stress

Managing diabetes goes beyond simply monitoring blood sugar levels and taking medication. It requires a holistic approach that takes into account the physical, emotional, and psychological aspects of the disease. Stress management is an integral part of this approach.

By addressing stress and its impact on blood sugar levels, individuals with diabetes can improve their overall health and well-being. This, in turn, can lead to better glycemic control and a reduced risk of complications. It is essential for healthcare professionals and individuals with diabetes to work together to develop personalized stress management strategies that fit their unique needs and circumstances.

Conclusion: Taking control of stress to improve overall health and manage diabetes effectively

Stress can have a surprising link to elevated blood sugar levels in individuals with diabetes. Understanding the relationship between stress and blood sugar levels is crucial for managing diabetes effectively and reducing the risk of complications.

Stress Management is key to overall health but also in managing diabetes and blood sugar


By implementing stress management techniques, such as mindfulness and meditation, engaging in regular physical activity, and seeking social support, individuals with diabetes can take control of their stress levels and maintain stable blood sugar levels. Additionally, making lifestyle changes, such as prioritizing self-care, adopting healthy coping mechanisms, and maintaining a balanced diet, can further minimize stress and improve overall well-being.

Taking a holistic approach to diabetes management that includes stress management is essential for achieving better glycemic control and improving overall health. By addressing stress and its impact on blood sugar levels, individuals with diabetes can lead healthier, more fulfilling lives. So, don’t overlook the power of stress management in your diabetes journey. Take control of stress today and reap the benefits of improved health and well-being.

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 interested in Stress Management Training.

Additional Resources
“Stress: How It Affects Diabetes and How to Decrease It”. Purdie, J. (2022). Healthline.  Access here
“Diabetes and Mental Health”. CDC. (2023). CDC. Access here
“Diabetes: Stress & Depression”. Cleveland Clinic. Access here
“How are diabetes and stress linked?”. Caporuscio, J. (2019). Medical News Today.  Access here


Video on Stress Management and Calmness

Numerous times, it can become difficult for individuals to find calm in the storms of daily life.  Individual stressors at work or school can negatively affect an individual.  It is important in these acute stressful moments for an individual to be able to find some peace and calm.  The video below discusses variety ways to find calm quick and to re-balance oneself after a stressful incident.  With chronic stress being such a health hazard to the heart, it is imperative to find ways to find calm and protect one’s body from the negative effects of stress

It is important when stressed to find a way to find a calmness and serenity for overall health.


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 in Stress Management Consulting.


Please review the video below

Stress Management Certification Blog on Guilt and Trauma

Guilt is a necessary emotion.  When anchored with a good conscience, it provokes truth and justice when wrong is committed.  It prevents future wrong doing in some cases and helps guide the person to proper moral outcome.   It is hence sometimes good to feel guilt.  If one lacks guilt in appropriate circumstances, it is a sign of a deeper and more sinister moral flaw.   Sociopaths are incapable of guilt and can commit the most grievous offenses without any sense of emotional wrong doing.

Victims can carry disproportionate grief. Please also review AIHCP’s Stress Management Consulting Certification


For the more tender hearted and as well as those who experience trauma, guilt can sometimes become excessive and over play its reach.  It can become a pathological agent that prevents proper healing.  When guilt is not properly processed and understood according to reality, it can then continue to haunt a person and prevent emotional healing.   Guilt must be processed.  If due to trauma it becomes part of dissociative material, then it can linger.  It needs to find resolution, where appropriate sorrow is displayed and a chance for change and growth occur.  When guilt is stunted, either not accepted or over felt, then it can keep a person stuck in the past.

With trauma, guilt is usually not proportionate and a variety of distortions exist.  These distortions continue to exist when individuals keep trauma to themselves and do not face it.  This is why dialogue is so critical to healing.  It allows the wound to bleed and also the opportunity to discuss falsehoods regarding the traumatic event hence allowing integration of the memory.

Most distortions create an imbalance of guilt.  Either the person blames oneself 100 percent or finds no blame at all.  Associated with this are usually feelings that one does not deserve to live or survivor guilt.  In addition, many individuals feel the guilt is critical to show they still care and that they must punish themselves and repeat the pain.  Multiple reasons incur this guilt.  Many believe they are guilty because they were afraid, or found relief.  Others find guilt in having to kill, making a mistake, finding enjoyment in the event, wanting to die, or expressing extreme hatred.  Others find guilt in their actions in not being able to save others, not taking precautions, freezing under pressure, not stopping the abuse, or not saying “I love you” one last time.

Many things can haunt a person who experienced trauma.  Depending on the trauma and event, they can differ, but they all carry a haunting voice that judges what one felt, did not feel, did, or did not do.  Distortions to the event can amplify the sorrow the person experiences.

Dialogue is obvious the first step in unlocking guilt.  Various cognitive therapies look to identify guilt and then properly ascertain legitimacy of it.  This involves discussing with a therapist the event itself and verbalizing the details.  The patient then must attribute the level of what they think was their fault in a numerical percentage.  Following this, the therapist challenges the events and asks probing questions of who else may be at fault.   The guilt is then re-assessed and a recalculation occurs in which proportionate percentages of guilt are discovered to be less.  This process can be repeated weekly to illustrate to the victim and patient that the guilt attributed is far from fair.

Also, the therapist can help the victim distinguish between the emotion of concern versus guilt, as well as shame and guilt.  Many equate these emotions with guilt.  The sexual victim may equate shame with guilt.  In doing so, one can then start to attack the various distortions of guilt.

It is also important to help the patient understand their decision under pressure.  Normal decision making under peaceful situations are quite different than decisions under duress.  Fight or flight mechanisms can erupt and many lose rationality.  So it is good to point out that one does not think the same way under trauma as if not.  A therapist can also help the patient look at the choices that were available, the time constraints, all the information at the time and the intent of the outcome.

Another important way to help one see the past is to have the person play the role of two.  As if an advisor or friend, to respond to one’s own criticism.  By separating oneself from the event, and counseling one as if a friend, one can then begin to see the overall picture.  So many therapists recommend patients play a two role therapy of talking and then responding as two different individuals.

It is important to properly process guilt in trauma. Please also review AIHCP’s Stress Management Consulting Program


In addition, various rituals can help.  Spiritual visualization of healing, as well as finding forgiveness through a higher power.

Through this, one is better able to properly rank their guilt and true proportionate role in the traumatic event.  The person can then understand the situation, move on from it and process it.  Through this, the victim can be better prepared for the future and understand the role he or she played.

Of course, various therapies help individuals with PTSD and trauma better recollect the situation and process any negative emotions.  EFT, Rewind Techniques, TIR and EMOR are all way therapists can better help an individual relate to the emotions and events of a particular trauma.  They can also help the person cognitively restructure the event appropriately to reality.  Removing inappropriate guilt is obviously an important step.

Please also review AIHCP’s Grief Counseling Program, as well as Stress Management Program and Crisis Intervention Program.  All programs are helpful in teaching professionals to guide others through trauma.   The programs are online and independent study and open to qualified professionals seeking a four year certification.



“The Post Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery and Growth” by Glenn Schiraldi, PhD


Stress and the Heart

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


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.


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 Certification Article on Calm Techniques

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


Instant Calm by Paul Wilson


Stress Management Consulting Certification Article on Women and Stress

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 Certification Article on Panic Nightmares

Stress builds up within the body even at the subconscious level.  Panic nightmares can erupt in a person’s life due to unresolved stress.  Individuals who experience these nightmares wake in a panic and fear and the nightmare is a manifestation of the stressor or issues that are dominating the person’s mind.  Why the panic attack in the sleep occurs is still open to debate, but the root cause is generally agreed to be stress.

Panic attacks in one sleep are usually rooted in stress. Please also review AIHCP’s Stress Management Consulting Certification


The article, “Why Am I Panicking In My Sleep?” from Cleveland Clinic’s Health Essentials discusses the phenomenon of panic nightmares.  The article states,

“It’s 3:00 a.m. and you’re wide awake. It’s not because you had too much coffee or need to use the bathroom. You’re up because a panic attack jolted you out of your sleep. You’re sweating, breathing hard, your heart is racing and you can’t shake the panic or dread you’re feeling in that moment”

To review the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Certification 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 in Stress Management Consulting.

Stress Management Program Article on Deep Breathing and Stress Reduction

Stress causes a response in the body.  The response while short term is not physically beneficial if constantly present or no outlet is allowed.  Certain breathing can help the body find pre stress balance and reduce the negative effects of the stress response.  This is why meditation and other breathing techniques are excellent ways to deal with stress.

Deep breathing can help the body cope with the stress response within the body. Please also review AIHCP’s Stress Management Consultant Certification


The article, “BEAT STRESS ONE BREATH AT A TIME” by Jonathan Black remarks that breathing and learning how to breath properly can greatly reduce negative effects on the body from stress.  He states,

“Deep breathing – not typical short, shallow breaths – triggers your body’s relation response by sending signals to your brain to slow the heart rate, decrease blood pressure and relax muscles, according to the American Institute of Stress, a non-profit that provides science-based stress management research.”

To read the entire article, please click here

Please also review AIHCP’s Meditation Instructor and Stress Management Consultant Certification programs and see if they match your academic and professional goals.  The programs are online and independent study and open to qualified professionals seeking a four year certification.


Stress Management Consulting Program Article on Stress Intervention Plans

Stress plays havoc on health, social life and work.  Ultimately it is a killer.  For these reasons, it is essential to respond to stress.  Without a fight or flight response for many everyday situations, one needs a way to help the body escape the situation or cope with the situation in a healthy fashion.  In doing, so there are four types of interventions that can take place in dealing with stress.

Interventions to stress or in many ways we look to fight it within a civil and acceptable way.  Since we cannot like our ancestors flee or fight a situation, we do not want to internalize stress and damage our bodies.  It is important to look at each stress and see what type of intervention is the best way to deal with it.

Stress kills. It is important to utilize stress interventions in life. Please also review AIHCP’s Stress Management Consulting Program


Life change interventions are one important way to fight stress.  It may involve changing how we handle things via organization to a complete restructuring of a career.  The changes may be minor, or may be major depending on the level of the stress.  Some stressors are internal while others are external.  Some we have more control over while others we cannot control.  Our life changes all hinge upon that in how severe we can alter a life style.    Some changes may alter the extremity of the stress, while others may limit the duration of the stress.  Some life changes seek to avoid the stress or limit the stressor’s affect on one’s life.  Ultimately, the life change depends on the person’s situation and the stress.  Each person is different and what stresses some, may not stress others.  Hence the life change is subjective in many cases.

Does one change a career completely, or make smaller changes within the paradigm of the work itself.  Hence these changes are based on the person’s individual needs and their ability to deal with the stress.

Not all stresses require outward life changes, but can be managed other ways.  One way include perception.  How one perceives things ultimately shapes one’s world outlook on life.  One can be a glass is half empty person or a glass is half full person.  If one perceives a stressor as something that will destroy them, then it will cause a great amount of worry, but if one sees such stressors as challenges or ways to improve oneself, then this outlook totally changes the stress reaction within the person.   One may lose a job and see new opportunities, while others may see the loss of income and fear of unemployment.   Again, it ultimately lies within the person’s perception.  The ability to alter one’s perception to stress is a key way to manage it and make situations better.

Another intervention against stress is emotional response.  We can help our emotional responses to stress through a variety of interventions.  One includes meditation.  Meditation is correlated with many health benefits.  Individuals who meditate regularly overall have better health and are able to refresh themselves against stress.  Besides meditation, biofeedback is a helpful tool.  Biofeedback looks at how our body responds to certain stimuli and understanding what our body does when affected by stress.  Most of these functions are subconscious, such as our breathing and heartbeat.  Individuals can identify stress and how the body responds and use techniques to control heartbeat and breathing to reduce the damage of stress.   There are a multitude of other ways one can emotionally reduce the power of stress in one’s lives.  Utilizing these methods can help one deal with a life situation that cannot be altered or changed.

Working out is a great way to respond to stress in a “fight” type response. It allows your body to remove the negative stress responses that are internally taking place in the body


Equal to emotional release, physical and physiological methods of reducing stress are critical to health.  These interventions and responses tie deeply with the fight response.  Physical response to stress in the gym can be very beneficial.  One can lift weights, punch a bag or run to escape the reality of stress.  The body responds well to exercise not just for health but also mental health.  Endorphins are released that help the body overcome stress damage to the organs.   Those in high stress fields, should consider a regular exercise regiment to cope with the daily stresses of life.

Stress interventions are key to good health.  Stress kills and one must be able to alleviate the responses of the body through a variety of coping strategies.  These strategies can help one cope with stress and increase good health.

Please also review AIHCP’s Stress Management Consulting Program and see if it meets your standards.  Qualified professionals can earn a four year certification through AIHCP’s independent study and online program in Stress Management.