Eliminate Stress and Anxiety

Prayer: The Silent Stress-Reliever

2008-07-06T08:33:00.000-07:00

You may have first learned to pray at your mother’s knee. You decided that, in times of trouble, prayer could open up a pathway to enlightenment and peace. You might have said a prayer before a big test, before showing your parents your report card, or before the final football game of the season.

There appears to be a link between prayer and healing. Medical studies have even concluded that patients who have other people to pray for them tend to fare better than those without such prayer support. Whether it’s a single prayer or a flood of prayers, it has been said that prayer can move mountains—and that is particularly true when the mountain is debilitating illness.

Because of the connection between prayer and healing, it is no surprise that a number of doctors recommend prayer and meditation as stress relievers. Prayer forces an individual to take time out, to spend some quiet time alone with one’s thoughts. Prayer also requires that a person look outward toward a Superior Being for strength and support. Prayer can enable an individual to re-gain focus and concentration so that he or she can better work through problems and therefore experience less stress.

Prayer has been shown to be a positive energy force. It makes an individual feel wanted and loved by a Higher Power. It can help to motivate a person to seek solutions rather than to simply complain about his or her problems. Prayer can enable an individual to see difficulties in a new light, which can contribute to stress reduction.

It is important to point out that prayer for stress relief can come in a variety of forms. For instance, there is spoken prayer, where an individual recites words to his or her Creator. This may be the most basic form of prayer. Whether it’s an Our Father, a prayer to the Holy Spirit, or a quick ejaculation such as “Lord, help me,” prayer opens a window to communication to the Almighty and therefore leads to feelings of comfort.

Another type of prayer is meditation. This can be a particularly effective stress-reliever. Meditation forces an individual to contemplate something other than his or her own problems, whether it’s nature, a verse of Scripture, a scene from the life of God, or some other source. The reflection can lead to quiet contemplation which can slow one’s heart beat, lower one’s blood pressure, and even lead to feelings of euphoria.

A number of 12-step recovery programs have prayer as their foundation. The appeal to a Higher Power helps an individual to put his or her problems into perspective. Prayer recognizes that the individual is not alone—that there is a greater Being guiding his or her life. Prayer, in essence, can help individuals to cope when other methods—particularly drug or alcohol use—have failed.

Surveys show that the vast majority of Americans believe in God, so prayer is not a foreign concept to them. However, many Americans haven’t prayed in years. They may be afraid of condemnation from God or from other people. They may simply not know the words they should use. They may even feel so unworthy that they cannot summon up the courage to pray.

However, one advantage to prayer is that it can be picked up quickly. If you find it difficult to pray, consider picking up a book on prayer from a bookstore or from a religious group. You might even consider joining a prayer group or Bible study group in order to enrich your prayer life. If you’re still having trouble, you might consult with a pastor to find some effective prayer strategies.

The stresses of work and home can seem overwhelming at times. As a result, a number of people find that they must take time out to pray in order to better handle the many challenges they face. Prayer is like anything else—the more you do it, the more comfortable you become doing it. Even if you don’t have a specific faith tradition, prayer can be a powerful weapon in your arsenal against stress. If you start and end your day with prayer, you may be amazed at how your stress level seems to plummet.

Pets Help Keep Stress at Bay

2008-07-05T08:32:00.000-07:00

You might be going through a rough time, such as the death of a loved one or a divorce. The stress, at times, seems difficult to tolerate. You want to find a way to deal with the stress effectively, but you’re uncertain of what your options might be. Then, on your daily walk, you spot a dog, and you wonder if this is the stress-reliever you’ve been looking for.

Psychologists tell us that pets can be quite beneficial to our mental health. They can provide unconditional love in a time of uncertainty. They can help to distract us from the problems of the day, giving us a new reason to go on living. And it can be quite therapeutic caring for an animal.

One obvious advantage to owning a pet is companionship. A dog or cat will always be at your heel, no matter what kind of tumultuous events you face in your life. Animals tend to be content with very little, so you don’t have to spend a great deal of time trying to please your pet.

Just petting an animal’s fur can be a good means of reducing stress. The feel of the fur can awaken in you memories of simpler times, when your stress level was much lower. It’s possible that having a pet around could even reduce your heart rate or your blood pressure.

If you owned a pet when you were young, you should not be too stressed out about caring for an animal. As long as you provide the basics—food, water, shelter, play time, and regular trips to the veterinarian, your animal should be happy and healthy. If you decide to buy a dog, your regular walks with your canine companion can be quite therapeutic. There is something so relaxing about walking a dog, especially on a crisp autumn day. You might find that the walks help you to “clear your head,” making it easier for you to cope with your problems.

When looking for a pet, you want your search to be as stress-free as possible. Talk to friends and neighbors and see if they know of anyone who’s selling or giving away a pet. You might also consult your local newspaper for ads for pets for sale. You might also consider rescuing a pet from a pound. It can be quite rewarding, knowing that you helped to save a life.

If you don’t want to have to spend so much time caring for a pet, you might consider a cat, a canary, or even a goldfish. Any pet can brighten your home, helping you to keep stress at bay. You might find that your outlook brightens as soon as you bring a pet into your home.

Say you’ve never owned a pet before. You might initially be concerned about how well you will fare as a pet-owner. In such a case, it’s helpful to educate yourself. Check out books from your local library on pet care, or see if your local humane society offers informational packets. The better educated you are, the more prepared you will be to be a pet owner.

If you live in an apartment that does not permit pets, you might consider pet-sitting at someone else’s home. This can be a welcome break from your normal routine, helping to alleviate your stress. You might also consider volunteering to walk a friend’s or relative’s dog. You’ll experience the fulfillment of volunteering your time—and you’ll make a new animal friend in the process.

In time, you might find that your pet becomes a part of your family—a treasured companion in good times and bad. You’ll learn to recognize your pets’ likes and dislikes, and you’ll probably forge a strong bond. In time, you might decide to add another dog or another cat to the family. Holiday time and other celebrations can become more festive with a pet in the house. In addition, you should find that your stress level decreases a great deal, having a pet around to keep you company. Just having a creature there to entertain you can be quite therapeutic. You may be amazed at the changes you’ll undergo, as you become accustomed to being a pet owner.

News Junkie Stress

2008-07-04T08:32:00.000-07:00

Perhaps you’ve been watching CNN religiously for its coverage of the war in Iraq. Or maybe you spend hours glued to Fox News for its take on the U.S. Supreme Court nomination process. You might surf the Internet, hunting for news. Your radio might be turned to talk radio throughout the day. You may also read as many as five newspapers each day in order to keep abreast of the current news.

You feel as if you don’t want to go a single day without knowing what’s going on. You feel out of the loop if there is a news event that you are not familiar with. You know the talking heads on TV on a first-name basis, and you’re familiar with all the major news anchors. Yet, at times, you feel as if you are on information overload.

The desire to be informed is certainly an attribute. In a democracy, we want citizens who are knowledgeable about major issues. Knowing about current events can help you to protect your property, to improve your health, even to protect the lives of yourself and your family. People who ignore current events altogether do so at their peril.

However, being addicted to news can cause you a great deal of stress. In addition to dealing with your own problems, you might feel as if you have to weigh in on every major issue of the day. You might find yourself depressed by somber news, adding to your state of anxiety. It can be particularly troubling hearing about a news event and feeling as if you’re powerless to respond.

In order to determine whether you’re putting yourself under too much stress, consider taking a little quiz to determine if you are a news junkie. Do you watch more than two hours a day of television news? Do you read more than two major papers? Have you foregone music radio for talk radio? Are you on the Internet for more than an hour a day, searching for news headlines?

If you answered “yes” to the preceding questions, you are in serious jeopardy of threatening your emotional and physical health through excessive stress. While watching television or listening to talk radio is a passive experience, it can nonetheless take a toll on our nerves. We might become edgy and feel high-strung. We might find it increasingly difficult to concentrate because we are distracted by the news stories we see and hear about. Our stress might even manifest itself in terms of increasing irritability.

The point is, information overload can be a highly stressful experience. Therefore, if you’re a diagnosed news junkie, you’ll need to do what you can to lessen your stress level. There is a point at which seeking out news can become highly counter-productive. Therefore, you need to take steps to protect yourself against excessive stress.

To begin with, try to limit the amount of time you spend viewing cable news. You might have noticed that the news is updated every half-hour. Therefore, you can just watch the headlines at the top or bottom of the hour and get all the information you need about the top news stories of the day. On occasion, you might want to tune in longer in order to hear in-depth reporting of a particular issue. But try to limit your viewing time to an hour at the most.

Also, try to cut the amount of time you spend on the computer hunting down news headlines. In many cases, just knowing the headlines is enough. You don’t necessarily need to know a minute-by-minute casualty count in order to form a viewpoint about your city’s crime prevention programs. In addition, reading just a couple of major newspapers each day should provide you with enough information to have a good understanding of the major issues of the day.

There is nothing wrong with wanting to be informed. But taking it to the extreme can cause you unnecessary stress. So, if the news becomes overwhelming, turn off the TV, disconnect the Internet, sit back and relax. You can learn to be a reasonable news consumer without becoming over-anxious. It may take some time at first to adjust to your new viewing schedule. But once you become used to it, you may be amazed at how relaxed you feel.

Nature: The Great Stress-Reliever

2008-07-03T08:31:00.000-07:00

We live in an age when stress seems to be around every corner, at every office. The demands of modern life require us to be constantly “plugged in” through e-mail, cell phones, pagers, and Blackberry devices. You might feel as if your senses are constantly being bombarded, both at work and at home. As a result, stress might have led you to the breaking point.

But there is a great universal stress reliever—one that is close to everyone. Nature offers bountiful opportunities for relieving stress. It might seem old-fashioned to “commune with nature,” but it can be incredibly cathartic, decreasing your stress level immeasurably.

First, you must be willing to take the time to drink in nature and all its beauty. Often, we feel overwhelmed by commitments—so overwhelmed, in fact, that we become guilty if we take time out for ourselves. However, if we are to successfully combat stress, we absolutely must reserve time for stress-relief, and nature can be one of the best stress relievers available.

Each season offers its own unique brand of stress relief. In the autumn, we can be soothed by the multi-colored leaves on the trees, the crunch of leaves under our feet, and lovely azure October skies. By experiencing the beauty of nature, we can become more relaxed and better able to take on life’s challenges.

In the winter, we can take brisk walks through the snow, watching the flakes delicately float down to earth. We can be energized by the brisk winds and frigid temperatures. We can also gain a certain amount of confidence in battling the elements, helping to relieve our stress level.

In spring, we can enjoy the true riches of nature. We can experience the scent of flowers just beginning to bloom…the loveliness of plants that have survived winter’s scourge…and listen to the birds chirping in the trees. Gazing at trees just beginning to bud can be incredibly soothing after a stressful day on the job.

Meanwhile, in the summer, we can experience nature at its most vibrant. We can enjoy the scent of the grass after the lawn has just been mowed…and watch the trees gently waving in the summer breeze. We can revel in the sun’s rays, or enjoy the refreshment of a summer shower. Just a few minutes in the outdoors can reduce our stress level dramatically.

There are also a number of nature-related activities we can engage in in order to relax. For instance, hiking offers a tremendous opportunity to see the splendor of nature up close and personal. Skiing allows us to enjoy winter’s beauty, while a game of Frisbee can be a tremendous lift on a summer afternoon. Because nature offers such a feast for the senses, enjoying the outdoors can bring a sense of calm and tranquility to our lives that few other things can.

Some people have found a relaxing nature-related hobby in gardening. Planting flowers, trimming bushes, and weeding can help to relax both the mind and the body. Others have found that yard work can help to reduce stress. Such activities as mowing the lawn, raking leaves, or shoveling snow can help to remove us from sources of stress, giving us a much-needed break.

You may be so inspired by nature that you write poetry about the things you see and hear. Such writing can be tremendously cathartic, especially when undertaken outdoors. Lying in a chaise lounge under a tree, composing sonnets about flowers, can get your creative juices flowing—and lower your stress level in the process.

You might be surprised how therapeutic nature can be. It can re-awaken your senses, allowing you to see things you might have missed before. It can demonstrate to you the beauty of creation and give you a renewed vitality for life. It can provide you with a welcome sanctuary from the world of blaring stereos and non-stop TV chatter. Even if you don’t consider yourself a nature lover, brief periods outdoors can give you a new sense of purpose. With such a positive outlook, your ability to handle stress will be enhanced. In essence, spending a few moments outdoors is like taking a mini-vacation from the rigors of your daily life.

Music: Sound Stress Reduction

2008-07-02T08:30:00.000-07:00

Music--It is the soundtrack to our lives. You might have driven your first car while the Go-Gos blared on the radio. You may remember singing “Memory” at your high school graduation, or you might have had the organist play “Ode to Joy” at your wedding. You may remember the first time you heard Bruce Springsteen, or the last time you heard Madonna. Whether your musical tastes are contemporary or classical, chances are you do have a favorite form of music. And you also probably have a favorite artist or band.

But, in addition to being enjoyable, music can serve an important function as a stress reliever. It is no surprise that dentists routinely play music in their offices, or that surgeons play it during operations. Bus drivers play music to reduce stress, as do baseball players during their warm-ups.

Musicologists say that music can have a soothing effect, an effect that might have begun when we first heard music while still in our mother’s womb. As a result, music may, in fact, remind us of our mothers, from whom we draw strength and comfort. It has been shown in studies that music where the flute predominates, such as Celtic or Native American music, is often the most comforting. In fact, research indicates that any music performed in person helps to synchronize the right and left brain hemispheres. Music can be especially beneficial to the individuals performing it. It provides a sense of accomplishment which can, in turn, reduce stress.

Music increases the body’s serotonin levels, which are associated with good feelings. Also, music tends to enhance deep breathing, making a person feel more relaxed. Also, background music at work has been shown to cut stress levels. In addition to causing heart rates to decline, music boosts the body’s temperature.

One preferable way to relax is to lie down with a set of headphones and allow the music to wash over you. In this way, you’ll be intimately involved in the music—you’ll feel as if you are part of the music. It is easy to forget the cares of the world when you can escape into music. You should select music that has a slow beat—preferably slower than 72 beats a minute, the standard heart rate. You should focus your attention to the silence that is usually built into musical selections in order to maximize your relaxation. Another popular technique is to use a Walkman while doing your morning walk. This way, you combine the stress-busting effects of music with those of exercise. This provides a one-two punch which is guaranteed to reduce your stress level.

You might also try tuning into nature sounds. Sit in your backyard, close your eyes, and concentrate on the sounds you hear. You’ll be listening to the music of crickets and songbirds, leaves rustling in the wind and wind chimes swaying in the breeze. You can also purchase a CD which offers the sounds of the ocean or the woods. You’ll be amazed at how quickly you’ll be carried away with the sounds. Just ten minutes sitting quietly and listening can put you in an entirely different frame of mind. You’ll find you’re better able to cope with the demands of the day if you’ve spent some time listening to music—whether it’s man-made or made by nature.

It is highly important that you listen to music that appeals to you. If you never liked the Beach Boys, chances are that playing a “Best of the Beach Boys” CD will not calm you down. Furthermore, if you like classical music, but can’t stand Beethoven, limit your listening to Mozart instead. The important thing is that you feel comfortable with your musical selections.

It is hard to imagine a world without music, yet most of us do not take full advantage of the art form. It can be unbelievably effective in reducing stress and improving relaxation. It is no wonder that women have been known to select their favorite music to give birth by. Music elevates our mood; it makes us feel happy and alive. Depending on the amount of stress you’re under, you may end up playing music just in the morning, in the afternoon, or all day. Just remember that music time should be relaxation time.

Managing Your Stress by Managing Your Time

2008-07-01T08:28:00.000-07:00

Are you one of those people who wishes you had a 30-hour day? Do you long for having enough time to homeschool your children, cook gourmet meals, tend a garden, care for a large, five-bedroom house, play the piano, and sit by the fire reading a good book? The fact of the matter is many Americans today are operating under a time crunch. We simply don’t have enough hours in the day to accomplish all that we want to.

The situation creates an enormous amount of stress. We may feel as if we are constantly operating under a deadline. We may feel fatigued and frustrated, and we may wonder if we are missing out on much of life because we spend so much time “doing” and not enough time “thinking.” We’re stressed at work, stressed at home, and stressed at our son’s soccer match.

The irony is, the more we do, the more behind we seem to get. We are constantly on the run, yet we may feel as if we are accomplishing very little. As a result, our pessimism grows. We may become short-tempered, especially with those we love. We may feel as if we are constantly running on empty.

The good news is there is hope, even in the midst of what might seem a hopeless situation. We can get control of our lives and control of our time. It may take a little bit of effort and time, but it will be well worth it in the long run. The first step we need to take is prioritization.

Many people feel as if they lack time to do the important things in life simply because they do not take the time to prioritize. Write down a list of your goals for the week, for the year, and for the next five years. When you do your initial brainstorming, you can list the goals in any order you like. Then go through the goals and rank them in order of importance. After that task is completed, figure out just how much time you would need to accomplish each goal. You may find that just five minutes here or there can make all the difference in the world in achieving the items on your priority list.

Next, learn to multi-task effectively. That time you spend waiting in the line at the drive-thru window could be spent balancing your checkbook. Or the time you spend paused at the cash register could be used to read a book or a magazine. In general, you should not think of lines as time-wasters. Rather, consider them opportunities to accomplish some small, yet important, tasks.

In order to be effective as a worker, spouse, and parent, you’ll need some alone time. Get an appointment book and actually schedule a block of time just for yourself. Your alone time could be spent praying, re-evaluating your priorities, charting your progress, or just fixing yourself a nice dessert. Just be sure that you have some alone time each day. Otherwise, you’ll be shortchanging yourself, and you’ll feel more stressed as a result.

Don’t be afraid to say no. You cannot be a cub scout leader, girl scout leader, fundraising chair, and prima ballerina all at one time. You’ll need to pick and choose your assignments, both your professional assignments and your personal ones. If you simplify your life, you might be surprised at how much time you’ll gain—and how much better you will feel. Sometimes, it takes some backbone to say no. You might disappoint someone. But, in the end, you’ll be much better off, knowing that you have not overcommitted yourself.

You should consider your time to be as precious as the President’s. There are a number of duties which make demands on your time, those you love and those you don’t care for. By employing some innovative scheduling techniques, you can set aside the time for those things that are truly important to you. You’ll be less stressed, more relaxed, and better able to cope with the challenges you encounter on a daily basis. As you become less stressed out, you might find that your children, spouse, and friends follow your lead. And your world will become more harmonious as a result.

Making the Grade in Handling Stress

2008-06-30T08:27:00.000-07:00

Just three months ago, you were standing on stage, receiving your high school diploma. The thrill of completing your high school education seems like a distant memory, now that you are completing your first month at college. While you were excited about starting classes, you never anticipated the amount of stress you would encounter. At times, you might feel as if you will be buried alive by stress.

You should know that the feeling of being stressed out is nothing unusual for a college student. To begin with, it might be your first time away from home. You miss your parents, your brothers and sisters, your friends. You miss the comfort of the family dwelling, the commemoration of birthdays and other special events. You might even miss the extra-curricular activities you enjoyed at your high school.

There is the stress of trying to do well in academically challenging college classes. You might feel overwhelmed by the amount of reading you have to do. You might not have developed strong study skills in high school, leading to greater stress at college. You may even find it difficult finding a place to study—especially if you’re not used to spending long periods of time in the library.

You might also be dealing with the stress of having to live with roommates for the first time. Your roommates might not share your values, your interests, or even your sleeping patterns. If you have more than one roommate, you might feel outnumbered. If you were an only child, you might not be used to the stress involved in sharing a bathroom or a common study area.

Also, you might be dealing with the stress of your first serious relationship. You might not know how to handle conflict effectively. And you might be wondering whether you have become too serious too soon with your boyfriend or girlfriend. Also, finding the time to spend together can be a real challenge, given all the other demands on your time.

You might also be stressed out by the part-time job you have to work in order to support your studies. Your duties might be demanding, and the hours you have to put in may be interfering with your sleep. You might also be dealing with the stress of having to get along with difficult co-workers.

There is no way to eliminate all the stress involved in attending college. This time of your life will be inherently stressful, no matter how you try to streamline your schedule. However, there are some effective techniques you can use to reduce your stress level so that the pressures do not seem so overwhelming.

To begin with, you need to develop effective time management techniques. This means creating a schedule and sticking with it. Be sure to build some relaxation time into your schedule. That way, you can ensure that you are getting an appropriate amount of rest and exercise.

One thing that can add to your stress level is weight gain. College is famous for the “Freshman 15,” or adding 15 pounds to one’s frame during the first year of classes. In order to combat this, try to eliminate unhealthy snacks such as potato chips and cookies. Try to limit your diet to lean meats and fish, fruits, vegetables, and whole grains. Try whenever possible to avoid eating at parties. And don’t overindulge in alcohol, which can add an appreciable amount of weight. In this way, you can try to protect yourself against excessive weight gain.

College is one of the most memorable periods in anyone’s life. The knowledge you gain can be incredible. You can forge friendships which will last a lifetime. You might find your mate, or develop a life-long hobby. And yet, college is a time fraught with tension. You have to please your professors, your roommates, your friends, and employers. You have to take on adult responsibilities for the first time, such as paying your bills. Each day is filled with a myriad of stresses. However, by building in appropriate coping techniques into your daily schedule, you can develop the skills you need to handle stress effectively. In the end, you might earn a grade of A for your stress management ability.

Making Taxes Less Taxing

2008-06-29T08:26:00.000-07:00

For many Americans, April 15th is the most stressful day of the year. The date when federal taxes are due can strike fear into the hearts of the most stoic taxpayers. Writing that yearly check to Uncle Sam can be quite distressing, especially if you find you owe more than you thought you would. What can be especially troubling is that the stress can stay with you, year in and year out.

But for many people, the stress begins long before the filing deadline. It may occur as early as December when the tax forms first arrive in the mail. Or it may happen when your W-2 form comes across your desk at work. It may happen when you hear about tax season on television. Even getting your yearly interest statement from your bank might be enough to put you over the edge.

You may know some people who seem completely relaxed when tax time rolls around. It seems that they have everything in order, and they have little to worry about. For such people, tax day seems to be a virtually stress-free experience. You’ll find them whistling through the hallways at work—while you’re hunched over your calculator, wondering whether you can pay your tax bill.

You need to realize that you can handle the stress of tax season without going ballistic. However, this means that you must be pro-active when it comes to handling your taxes. A little bit of planning can go a long way to reducing your taxes—and your stress level.

To begin with, it could help you immeasurably if you seek the services of a financial planner. He or she can help you to take control of your finances, which can reduce your stress level considerably. Also, the financial planner can help you to employ certain strategies which will enable you to reduce your tax bill.

Next, you have to seriously consider whether it will do you any good to do your taxes yourself. While figuring out your own tax bill can give you a feeling of control, it can also increase your stress level tremendously. Therefore, you might seriously consider hiring a tax accountant to handle the stress of your taxes. While such a move will not eliminate your stress entirely, it can seriously reduce it.

Keeping folders of all the documents you need for filing your taxes can also lessen your stress. If you keep the folders current throughout the year, you will not be in a mad rush at tax time to find the papers you need to file your return. You might consider color-coding the folders for easy reference.

Also, keep the folders in a central location. While a filing cabinet might be the best solution, you might also consider a hope chest, an end table, or a desk drawer. And be sure to keep all your records for at least three years in case a question arises about your return later on.

Another strategy for reducing your stress is putting an end to procrastination. While it might be tempting to wait until the last minute to file your taxes, it only increases your stress level. If you file your taxes long before the due date, you can rest easy when April 15th rolls around. You might be amazed at how much easier it is to deal with tax season when you’ve done some advanced planning.

If you find yourself facing a large tax bill, chances are you will feel stress, no matter what time you file. Therefore, you might consider opening a savings account specifically earmarked for taxes. This way, you can save for tax day throughout the year. Another option is to increase your withholding on your weekly paycheck so that you don’t have such a huge bill to pay at the end of the tax year.

There is no reason to become overly stressed over taxes. They are a natural part of American life, the means by which the government is able to function. If you take a few pro-active steps, you can significantly reduce tax-related stress. It may be hard at first to break old habits. However, once you do, you might be amazed at how relaxed you feel when April 15th rolls around.

Lessening Worry Through Therapy

2008-06-28T08:17:00.000-07:00

Unfortunately, many of us feel as if we are on the verge of burnout. We feel as if we have to worry about our children, our jobs, and our relationships. At times, we may feel as if we are spinning out of control. It is as if we are engaging in a high wire act without a net. We become frustrated and angry with ourselves because we don’t think we’re achieving our potential. We can literally become lost in a sea of worry.

At one time, seeking therapy for such feelings of anxiety would have been considered socially unacceptable. A few decades ago, many people considered therapy to be an indulgence. Mental health counseling had an incredible stigma attached to it. However, today we see celebrities including Brooke Shields, Anne Heche, Marie Osmond, and Jane Pauley who speak openly about seeking counseling for their problems. Cognitive Behavior Therapy is no longer considered the domain of the crazy and the weak.

Therapy can come in a variety of forms. It can involve face-to-face counseling, self-help books, CDs, and online forums. It has been said that there are as many as 100 therapy programs on the market today. These programs share some common traits. First, they assess how the individual is thinking and identify any disruptions in thought patterns. It is important to get these thoughts out into the open in order to deal with them effectively.

Second, the programs attempt to figure out an individual’s basic beliefs and whether these beliefs are founded on reliable principles. Say, for instance, you become anxious about flying. Through talk therapy, it is determined that this fear can be traced back to your concerns about your grandmother, who once had an unpleasant flying experience en route to Oklahoma. You might have been worried about your grandmother’s safety and that, in turn, has led to an irrational fear of flying.

The next step is to gather evidence in order to combat negative thinking. For instance, you might look for a statistic indicating how many crashes a given airline has during a year. When you discover how infrequently accidents occur, your belief that flying is dangerous may be thrown out the window. The one sure-fire way to fight negative thinking is to counteract it with reliable facts.

Another technique you can use to combat anxiety is to develop coping mechanisms. In other words, in order to not let your worry get the best of you, you might try prayer and meditation, exercise, dancing, reading a good book, or soaking in a hot tub. You should keep a list of relaxation techniques handy so that you can turn to them any time you are feeling particularly stressed out.

You will have to get into the habit of relaxation. This can be quite difficult, especially for those with high-stress jobs. You may even consider taking a class in relaxation techniques. Once you utilize these techniques, you are likely to find yourself better able to concentrate…better able to manage your feelings…and better able to cope.

Literally millions of people have been assisted through cognitive behavioral therapy. While herbal remedies and prescription medications can alleviate symptoms, they do not address the root causes of anxiety. Until we begin to think positively, we cannot hope to attack the crux of our anxious feelings.

How do you find the therapist that’s right for you? To begin with, consult some of your trusted friends. Chances are someone in their families has been to a counselor within the past six months. You’ll want someone who is easy to talk to, with whom you can share your innermost thoughts and feelings. If you try a therapist and you feel uncomfortable, by all means switch to someone else. Sometimes, finding the right counselor is a matter of trial and error.

Going through therapy can be a tough experience. You may have to delve into areas that you find to be uncomfortable. But it can be highly rewarding in the end. You may find that you gain greater insight into your thought patterns, that you are better able to communicate effectively, and that you are feeling much less anxious. There is no reason to apologize for undergoing therapy. Seeking help is actually a sign of strength.

Keys to Coping: A Blueprint for Stress Management

2008-06-28T08:13:00.000-07:00

You sit with your hands clutched to the steering wheel, your stress level rising by the minute. You have exactly ten minutes before you have to get to the day care center, and there’s an accident blocking traffic. After you pick up Jolene, you’ll have to go to the supermarket, the dry cleaner, and the library. Then it’s time to rush home for dinner, bathe Jolene, put her to bed, then collapse onto your bed.

You may find that your days are highly stressful—and your nights might be as well. The good news is that there are techniques you can use in order to bring your stress level under control. One of these is rehearsing your behavior. Say, for instance, you are preparing for a job interview. You can role play, with your spouse playing the part of the interviewer and you portraying the interviewee. In this way, you can practice your answers to likely questions. Knowing what to expect in advance can help you to control your stress level.

Another effective technique is to reframe debate. For instance, suppose you have had a disagreement with your co-worker. You’re worried that you will never be able to enjoy camaraderie with your co-worker again. As a result, your stress level has hit the roof. You’ll be much better off if you see the disagreement as a challenge you must simply work your way through. Look at the debate as a discussion between two intelligent people. Try your best to see the other person’s perspective. In this way, you’ll be engaging in problem-solving rather than complaining, and your stress may be reduced because of it.

Yet another stress management technique you can use is learning to control your anger. It is often not a particular situation, but your reaction to it, that causes your stress level to climb. When you find yourself becoming angry, redirect your energy. Think of something relaxing, such as a forest or a seashore. Let the waves or the trees carry your anger away. The old adage, “Don’t go to bed angry,” is a motto you should live by. The less anger you experience, the less stressed out you will feel.

You might also try to stop your negative thinking. Whenever a negative thought comes to mind, say “Stop!” to yourself. Or imagine putting a stop sign in front of your negative thought. The idea here is to put an end to negative thinking—to, in effect, put it on the shelf so that you don’t have to worry about it. You’ll be surprised how relaxed you feel, once you stop engaging in negative thinking.

Another stress reliever is to find ways to boost your self-esteem. Being hard on yourself can produce a great deal of stress. Once you recognize that you are a person worthy of love, you will be better able to cope with the stressors that come your way. Exercise is one route you can take in order to feel better about yourself. It’s a proven fact that individuals who exercise have better outlooks on life.

You may also want to set goals for yourself. Perhaps you’ve always wanted to knit. Now is your golden opportunity. Or maybe you’d like to run a marathon by the end of the year. The important thing is to set realistic goals and to commit to them. Once you reach your goal, you will likely feel on top of the world. As you make progress toward your goal, you could find your stress level subsiding.

Stress relief is an on-going process. You can’t expect to reduce your stress-level permanently in one day. But, by taking the steps listed above, you might find yourself better able to deal with stress on a daily basis. Remember that you may not be in complete control of what happens to you on any given day, but you can control your reaction to it. By focusing on the positive, putting an end to negative thinking, and setting goals for yourself, you should find your stress level declining. With less stress to worry about, you’ll find that life is more enjoyable. Even that daily commute to the day care center might become more tolerable.