TECHNOLOGY DEVICES CAN STRESS YOU AND YOUR BRAIN

Well, we have just gotten through Black Friday weekend.  In watching television reports, it is clear that consumers were diligent in their pursuit of technological devices.  And yet, are you getting your proper rest and sleep at night?  The chances are good that you are not, particularly if you are overly dependent on your technology devices such as your cell phone, computer, or tablet.  Do you worry and obsess when you are out of electronic contact for over an hour? Do you experience panic when your device is out of power and you can't find your charger?  Do you ruminate about how much you miss when you are asleep?  Do you sleep with your cell phone on and near, waking up to check it one or more times during the night?  If so, you may be less efficient and productive the next day following your nocturnal technology struggles.  Whether you are the leader or an employee in your work organization, both you and the company's productivity may suffer from your behaviors.  I recall a supervisor in an organization who was checking her cell phone so often during meetings which she chaired that when someone asked her a question, she was unable to answer as she had not been paying attention to the meeting she was leading.  Is this an extreme example? Maybe. 

There is an increase in recent research regarding the impact of technology upon you and your brain.  In various sleep studies related to the psychology of technology, Dr. Larry Rosen and colleagues at California State University, Dominguez Hills, have noted two important variables facilitating our use of technology leading to poor sleep.  Those two variables are poor executive functioning (ability to pay attention, organize our activities, solve problems, and make decisions) and anxiety at work and in your personal life contributing to fear of missing something important.  Dr. Rosen and colleagues consider that anxiety is the more critical factor leading to the frequent checking and use of phones during the day and waking up at night to check the phone, resulting in poorer sleep.  

So what happens to your brain when you are up checking your devices?  Anxious people have more cortisol in the brain.  This makes us alert, ready to take action.  That is good when you need to be so.  It is not good when you're trying to get ready to sleep.  Yet, the blue light from your devices (phones, tablets, computers) increases the release of cortisol in the brain and prevents the production of melatonin, which is needed to fall asleep. The National Sleep Foundation has recommended that you turn off all devices an hour prior to bedtime.  Anxious people have more cortisol generally in their system, which further interferes with sleep. They have shorter attention spans and switch between one task and another more often than less anxious persons.  This multitasking has not been found to be effective and also results in increased levels of cortisol, the stress hormone.  And, as I asked earlier, do you sleep with your cell phone on and near your bed?  If so, that further disrupts your sleep.  With less efficient sleep, you lose the benefits of healthy sleep which include neural rejuvenation and the elimination of various brain products not needed for good brain health.  

If you would like more detailed information on how stress affects your brain and your life, I recently co-authored a book on this topic (I Can't Take It Anymore: How to Manage Stress So it Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.).  It is available on Amazon at https://www.amazon.com/dp/1542458056 .  If you would like additional information about the book and the authors, please visit our book website at www.manageyourhealthandstress.com.

Increased sleep deprivation in this country is leading to less efficient learning, higher emotionality, increased stress and anxiety, and a less efficient brain.  Do you want such outcomes in your personal and work life?  I am sure you do not.  So what can you do?  All recommendations are focused on decreasing your cortisol levels during the day and as you prepare for sleep:

Don't check your phone every time it goes off
Space out your checking to increase your response time to one hour
Turn off your devices one hour before going to sleep
Do not keep your devices in the bedroom
Do a routine activity in the hour before bedtime, e.g. watch a television program you enjoy
Dim room lights in the hour before going to sleep to increase your melatonin which helps sleep
As I often say about stress, it is a choice.  Do not let it control you.  In the same manner, do not let your devices control your life.  

Dr. Paul Longobardi

For information on these and related topics, including my numerous posts on many aspects of stress, go to my website at www.successandmindset.com

CAN YOU BE A LEADER WITHOUT EXCESSIVE STRESS?

What kind of question have I posed above?  Aren't all executive leaders walking around filled with anxiety, working excessively, with their stress hormones raging, leaving them ravaged shells of their former selves?  Well, maybe not, which is a good thing if you aspire to leadership.

The results of research in the last few years suggest that people in leadership positions may in fact experience less stress than their subordinates.   In a study of leaders and non-leaders conducted by a research group from several universities (Sherman, Lee, Cuddy, Renshon, Oveis, Grosse, and Lerner, 2012; Proceedings of the National Academy of Sciences), stress levels were measured by salivary cortisol, a stress hormone.  Participants answered questions about their anxiety in leadership situations.  Both on the measured cortisol levels and anxiety questionnaires, the leaders had significantly lower levels than non-leaders, indicating they were less stressed.  The authors noted that the leaders also exercised more, smoked less, woke up earlier, slept less and drank more coffee than the non-leaders.

How do we make sense of these findings?  As the authors suggested, and I too have observed in years of working with individuals in stressful circumstances, the more people have a sense of control over their situations, the less stressed they are.  In fact, earlier this year I co-authored a book on all facets of the stress issue (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.).  It's available through Amazon at  https://www.amazon.com/dp/1542458056    If you would like more information about the book and the authors, visit the book website at  www.manageyourhealthandstress.com            .

But what can you do now to be less stressed as a leader or in your general life?  How do you counteract the potentially negative effects of stress?  Apart from the control issue, in some of my other writings and in our book, I've discussed roles for changing mindset and limiting beliefs, diet and exercise, social support, self-reflection, progressive muscle relaxation training, and spirituality, among others.  In interview studies with executive leaders done by James Bailey (Harvard Business Review, 2014), there emerge four categories of activities which serve to lower stress:

Health - This category involves getting exercise as well as the proper rest, sleep, and diet. Are you getting enough of these activities?
Diversions - Activities in this category remove you from your stressors.  These can include movies, concerts, TV, massage, time with family, etc.  Do you find time for these activities?
Intellectual activities - puzzles, games, reading, study of a subject, sometimes referred to as a hobby.
Introspection - This includes progressive muscle relaxation, meditation, prayer, breathing, self-reflection.  
While we spend much time focusing on the potential ravages of stress, less time is spent on developing and recommending strategies and activities to reduce it.  I have worked with far too many executive leaders whose view of stress management is to "tough it out".  Yet, as you can see from above, you can be a leader and suffer far less stress both psychologically and physically than you might have thought.  

If you are a leader already doing some of the above, consider encouraging implementation of stress reduction strategies by your subordinates.  The payoff is a better quality of life as well as a reduction in the productivity loss frequently estimated at hundreds of millions of dollars each year in American business.

What have you got to lose?  As I always say, stress in life is inevitable.  Your response to it is a choice which is under your control.  We are back to where we started.  More control leads to less stress.  Good luck on your journey.
 
Dr. Paul Longobardi

For more information on these and related topics, please see my website at www.successandmindset.com

BULLYING, STRESS, AND YOUR BRAIN

Have you noticed that bullying remains in the news?  Is your child being bullied? Were you bullied as a child?  Are you or someone you know being bullied in the workplace now?  No matter where or when it occurs, bullying has become an increasing presence in our society.  Of course, bullying has been around as long as there have been people.  Nonetheless, the latest Center for Disease Control (CDC) estimates for this year are that for heterosexual youth, approximately 19% and 14% of heterosexual students had been bullied on school property or electronically bullied, respectively, during the 12 months before the survey. Percentages rise for LBGTQ youth.  In the workplace, CareerBuilder.com, a major job search engine, found in their recent survey of over 5,600 people that one in four people is bullied at work, or 25% of the workforce. Other research has even indicated that in some industries 50 - 75% of the population is bullied.  Just what is bullying?  Bullying is intentional aggressive behavior designed to undermine the well-being of another person.  We know that it comes in various forms to include physical, verbal, intimidation, and of late cyber-bullying, i.e. using cyberspace to intimidate others.  Facebook, Twitter, and other social media platforms have become fair game for cyber bullying, which is terrifying for both its anonymity and pervasiveness.

What are the effects of bullying?  The psychological effects of chronic bullying include chronic feelings of stress, depression, anxiety, isolation, low self-esteem, body image issues, in some cases drug abuse,  and, in extreme cases, suicide.  Victims may experience changes in sleeping and eating habits, and a loss of pleasure in activities. They may not feel motivated which can lead to lower school and work performance.  Lost productivity and turnover in workplaces secondary to bullying are increasing.  Psychological reactions to bullying can result in increases in health complaints as well such as headaches or stomach issues.

I write often about the effects of stress on our mental and physical well-being. In fact, I recently co-authored a book about stress management (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.),  available through Amazon at https://www.amazon.com/dp/1542458056. In that book, we discuss the many aspects of stress in our lives and ways to cope with it.  If you would like more information about the authors and the book, you can go to the book website at www.manageyourhealthandstress.com.    Recent research into the brain has shown how the stress of being bullied affects the brain. Our body needs stress hormones such as epinephrine and cortisol to help us perform tasks better, improve our memory, increase heart function, and even make our body more resistant to infection. Some stress helps us perform at our very best. However, when you suffer chronic and persistent stress such as with bullying, there are negative effects on your body. What are some of these brain effects of high levels of stress-induced bullying?

First, high levels of cortisol also can damage and kill neurons, especially in the hippocampal region. The hippocampus is the part of your brain responsible for consolidating information– transferring it from short-term memory to long-term memory.  Damaging neurons in the hippocampus can lead to learning and memory problems that interfere with school and work performance.  Second, there are studies indicating that those who have experienced bullying show abnormalities in their corpus callosum. The corpus callosum is a bundle of fibers that are vital to the brain because it connects the left and right sides of the brain (hemispheres). This structure is needed for cross hemisphere processing of visual, memory, and other stimuli. In those who are bullied, it has been found that the neurons in this part of the brain were impaired because they had less myelin. Myelin is an insulation coating on neurons that helps speed up signals. If there is less myelin, neuronal signals travel slower which is significant considering signals in the brain travel within milliseconds. This may be associated with cognitive deficits, impaired ability to focus, concentrate and complete tasks. Third, there are some studies showing that bullying changes levels of certain neurotransmitters such as vasopressin and serotonin. In animal studies aggression has been associated with altered levels of neurotransmitters such as vasopressin and serotonin. In humans, high levels of vasopressin are associated with increased aggression, while higher levels of serotonin are known to inhibit aggression.  

The more neurological information we learn about bullying and the brain, the more people will hopefully take bullying seriously. I currently am working with a chronically bullied young man with low self esteem who chose not to go to college in part because of fear of continued bullying.  If you or a loved one is experiencing any of the above negative effects, consider getting help or taking action to stop it. Standing up for yourself can save you from a possible lifetime of bad consequences.  Bullying is not a rite of passage to be endured.  If a person is being bullied they should tell someone; a parent, teacher, or counselor (school setting), or a supervisor or manager (workplace setting). Parents must take an active role in their child’s life and safety. Supervisors and managers also must take an active role in the lives of their supervisees.  If a person is a witness to a bullying event then it is their responsibility to step in whether by taking up for the victim or by getting someone in authority right away. The bystander effect (seeing bullying but being too afraid to get involved) is no excuse and can cause further future damage to the victim and the bully. Saying nothing is almost as bad as committing the bullying acts itself.  

Change is always possible.  Bullies and victims alike can change their behavior.  Finding positive outlets for bullies and encouraging friendships for victims have been shown in some settings to assist in reducing these problem behaviors, with all their negative consequences. For lonely individuals with a propensity for becoming victims, having just one friend may be enough to protect them.  Teachers and workplace supervisors can help structure such relationships.

We can change our lives by what we do and by our perspective on ourselves and our lives. May you have continued good luck on your journey.  

Dr. Paul Longobardi

For information on these and related issues, please see my website at www.successandmindset.com

WHAT ARE THE PSYCHOLOGICAL AND HEALTH EFFECTS OF SEXUAL HARASSMENT?

Sexual harassment has stayed in the news recently.  Allegations of sexual harassment have been leveled at many celebrities of late to include Harvey Weinstein, James Toback, Mark Halperin, Bill O'Reilly, Bill Cosby, and Roger Ailes, to name only a few.  Much of the attention has focused on the alleged perpetrators.  But just what are the effects on the victim?

First, let's clarify the range of sexual harassment.  Sexual harassment can take many forms. Sometimes, it’s just a single sexist comment, an off-color joke, or a comment about how good someone looks. These one time incidents, though annoying, probably won’t have a long term effect on the victim. However, there are some harassment victims who are subjected to humiliation, unwanted advances, inappropriate touching, oft repeated lewd comments, and rape. For these victims, the harassment can take its toll on the person's mental and physical health.

Second, how prevalent is sexual harassment?  Most estimates indicate that approximately 33% of women and up to 16% of men have experienced some form of sexual harassment in the workplace.  These are lower end estimates.  Some surveys have suggested that incidence rates can go as high as 70% for women and 45% for men.   Of course, sexual harassment can occur in any venue, not just work.

Third, while victims of sexual harassment can experience strained relationships in the workplace, they are at increased risk for numerous health and psychological effects.  Here are some key effects:

1.  Negative change in worldview

What are the effects of experiencing street harassment or inappropriate comments at school or in the workplace?  What is it like to be groped, ogled, objectified, left to be uncomfortable? Experiences like this are not simply unpleasant at the time, but often inform a woman’s worldview for years to come.  They change the way women behave and effect their sense of safety and security in their world.  The negative experience continues long after the incident itself in how victims relate to others, plan for events, dress, and view themselves.  

2.  Depression

Many victims of sexual harassment suffer from chronic, long term depression.  They have self doubt, frequently blame themselves, feeling responsible for what happened.  I have treated numerous individuals with depression who have histories of sexual harassment and abuse in their backgrounds.  They have pent-up hostility, often having been pressured to maintain silence and "not make a big deal of it".  They often are accused of being overly sensitive and are re-victimized.

3.  Post-traumatic stress disorder

Many studies have found a link between experiences of sexual harassment and symptoms of post-traumatic stress disorder (PTSD), which includes re-experiencing the trauma and avoiding people or things that may remind the victim of the harassment.

4.  Blood pressure

In a 2008 study in the journal Social Science Medicine, authors Kriegera, Chena, Waterman, Hartman,  Stoddard, Quinn, Sorensen, and Barbeau questioned 1200 Boston union employees about sexual harassment in the workplace and gave them a health exam. Researchers discovered that victims of sexual harassment, 23 percent in all, experienced elevated heart rates and other physiological effects such as stress which can lead to cardiovascular disease.   Sexual harassment may trigger the same type of physiological reactions as stress, which is thought to raise the risk of cardiovascular disease.  I've written about this link in past posts on stress and cardiovascular effects.

5.  Sleep problems

When victims of sexual harassment experience mental and emotional problems, it often leads to such problems as loss of appetite, headaches, weight fluctuations, and sleep disturbances. Sleep disturbances can in turn lead to other serious health problems, such as hormonal imbalance, an increased risk of high blood pressure as mentioned above, and a weakened immune system.  The sleep problems in part may be because victims experience stress and anxiety and this affects sleep habits.  

6.  Suicide

Sexual harassment can increase the risk for suicide.  This is due to the effects of depression, anxiety, and the changed world view of victims.  Studies indicate increased suicidal behavior following sexual assault.  However, in surveys up to 15% of women who had experience sexual harassment, including unwanted sexual touching, reported making suicidal attempts within the past six months.  

It is clear that sexual harassment has enduring psychological and health effects for many victims.  The high incidence of such behaviors necessitates continuing interventions in schools and workplaces. We need as well a fundamental shift in the way we treat women and model appropriate behavior for young men in their relationships with women.  For victims of sexual harassment, if you think you are suffering from the effects noted above, reach out and get assistance.  There is no need to suffer without help.  In our recently published book on the topic of stress (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available through Amazon at https://www.amazon.com/dp/1542458056, we discuss the many aspects of stress in our lives.  If you would like more information about the authors and the book, you can go to the book website at www.manageyourhealthandstress.com.                     .

Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

MENTAL HEALTH ISSUES IN A POST DISASTER ENVIRONMENT

Once again, disasters have been in the news during the last months.  These have included multiple hurricanes as well as the wild fires in California claiming life and property. Of course, first priorities always are to maintain safety and provide food, water, and shelter to the affected.  However, I'm left to think about the psychological responses to such disasters and coping strategies.

Natural disasters such as hurricanes, earthquakes, or wildfires are typically unexpected, sudden and overwhelming. For many people, there are no outwardly visible signs of physical injury, but there can be nonetheless an emotional effect. It is common for people who have experienced disaster to have strong emotional reactions.

We know that in the initial weeks after a natural disaster, many people experience distress, including anxiety, disturbing memories, sleep disturbance, nightmares, and restlessness. This is very common and is an understandable reaction to stress.  In the world of mental health, this is referred to as an acute stress response.  We also know that most mental health problems typically reduce over time as people get over the initial distress.  However, there is usually a significant minority who will have persistent problems and whose problems may actually worsen.  Often, this occurs because their coping resources have been worn down by the ongoing stressors involved in slowness of rebuilding their lives and often financial difficulties.  In fact, it is not uncommon for persistent stress reactions to come from the more ongoing long-term effects of disasters.  These can develop  into what is termed post traumatic stress disorder.  The degree of these reactions frequently relates to the degree to which individuals hold the "just world" belief.  That is the belief that the world is fair and that people get what they deserve.  Therefore, if you suffer a calamity, you must have deserved it.  This is not at all true but a very human response to such disasters.  

What in fact are common psychological reactions to such disasters?  The American Psychological Association has listed the following after the initial reactions subside:

Intense or unpredictable feelings.  You may be anxious, nervous, overwhelmned, or grief stricken.  You also may be more irritable or moody than usual.  
Changes to thoughts and behavior patterns. You might have repeated and vivid memories of the event. It may be difficult to concentrate or make decisions.
Sleep and eating patterns also can be disrupted — some people may overeat and oversleep, while others experience a loss of sleep and loss of appetite.
Sensitivity to environmental factors. Sirens, loud noises, burning smells or other environmental sensations may stimulate memories of the disaster creating heightened anxiety. These “triggers” may be accompanied by fears that the stressful event will be repeated.
Strained interpersonal relationships. Increased conflict, such as more frequent disagreements with family members and coworkers, can occur. You might also become withdrawn, isolated or disengaged from your usual social activities.
Stress-related physical symptoms. Headaches, nausea and chest pain may occur and could require medical attention. Preexisting medical conditions could be affected by disaster-related stress.
So how do you cope with the emotional/psychological reactions to natural disasters?  There are some steps experts recommend to help you regain your emotional well being and take back control of your life.  These include:

Give yourself time to adjust.  Accept that this will be a difficult time but that you will get through it.  Allow yourself to mourn the losses you have experienced and try to be patient with yourself.  
Ask for support from people who care about you and who will listen and empathize with your situation. Social support is a key component to all stressful situations including disaster recovery. Family and friends can be an important resource. You can find support from those who've also survived the disaster. 
Communicate your experience. Express what you are feeling however it is comfortable to you, whether that is talking with family/friends, keep a diary, or partake in a creative activity.  
Consider using a local support group led by appropriately trained and experienced professionals. Support groups are frequently available for survivors. Group discussion can help you realize that you are not alone in your reactions and emotions. 
Engage in healthy behaviors to enhance your ability to cope with excessive stress. Be sure to eat well-balanced meals and get plenty of rest. If you experience ongoing difficulties with sleep, you may be able to find some relief through relaxation techniques I've discussed in other posts.   Avoid alcohol and drugs because they can be a diversion that could detract from as well as delay active coping and moving forward from the disaster.
Establish or reestablish routines. This can include eating meals at regular times, sleeping and waking on a regular cycle, or following an exercise program. Build in some positive routines to have something to look forward to during distressing times.  Establishing or returning to a regular routine assists greatly in regaining your sense of control and purpose in your life.  
Avoid or delay making major life decisions. Switching careers or jobs and other important decisions tend to be highly stressful in their own right and even harder to take on when you're recovering from a disaster.
Your mindset following a natural disaster has much to do with how well and quickly you will recover from the potential negative psychological consequences of a natural disaster. As always, change your thoughts, change your results.

If you would like more information about stress, its effects on your life, and strategies to manage it better, you are invited to check out our recently published book (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.) available at https://www.amazon.com/dp/1542458056 .  If you would like more information about the authors and the book, you can go to the book website at www.manageyourhealthandstress.com.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com. 

HOW DO WE COPE WHEN THE WORLD NO LONGER LOOKS SAFE?

We all were exposed to the shock of a mass shooting in Las Vegas just over one week ago.  While our concerns go out to the loved ones of the deceased and to the survivors, it is very clear that many people will have to cope with long term effects of the trauma.  I work with many survivors of post traumatic stress events.  The question always arises: psychologically speaking, why do such events throw us out of our feelings of normalcy whether or not we were impacted directly?  In part, it is that such horrific events ruin our assumptions about how safe the world is and the extent to which we can believe in the just world idea.  That is the belief that many of us acquire during our development, namely that people get what they deserve.  So, if bad things happen to you, you must have deserved it.  However, that is not true but unfortunately contributes to the lingering anxiety and unrest felt by survivors as well as observers of terrible events.  

I just read a good piece on the topic by Melanie Greenberg, Ph.D., dated 10/2/17 in Psychology Today and titled "Coping with the Psychological Trauma of a Mass Shooting".  She noted that:

"According to psychological theory (Janoff-Bulman 2002), traumas create long-term distress not only through the neurobiological effects of experiencing a threat to life but also because they shatter our assumptions about the world. Specifically, they challenge the assumptions that:

The world is safe and predictable
The world is just and meaningful; good people experience good outcomes
The world is benevolent; people are inherently good"

These assumptions help us get on with our lives and not live in a constant of hypervigilance about the dangers that do exist in the world.  They help us feel less vulnerable if we engage in predictable and prudent decision making, being responsible, and not acting impulsive.  If we try to be a good person we believe that we will be rewarded for doing so by being protected. As Dr. Greenberg noted,   "The assumption of benevolence helps us see the best in other people so we have enough trust to build new relationships, forgive others, and function in a society where we depend on others in business or in tasks of daily life."

Traumas result in the questioning if not destruction of the above assumptions about ourselves, our world, and others.  Dr. Greenberg offers some strategies to help us deal with a world that does not appear as safe as it formerly did:

1.  Acknowledge your feelings about the event

Don’t try to ignore your feelings because that just doesn’t work long-term. Take time to connect with your anger, fear, or sadness. Feel it in your body and understand that these are normal reactions to a trauma—even one experienced vicariously.

2.  Practice radical acceptance

Acknowledge that the world isn’t completely safe and that you don’t have complete control over what happens to you.  However, decide not to let this hold you back.  Acknowledge but get your focus back on your own life and what is most important for you to do today. There's no need to feel guilty. You didn't do anything wrong. 

3.  Don’t overestimate the personal danger

When mass shootings happen, it is typical to overestimate the likelihood of this type of event happening to us. In reality, there are millions of people who go to concerts or visit Las Vegas without experiencing harm. Avoid this overestimation and get yourself back to rationally evaluating the actual likelihood of danger, which most often is far less than you are estimating. 

4.  Do something active to cope

Take some action to calm herself,  express your anger, or reach out to the victims in some way. You can talk to other people, donate money, or write down your thoughts and feelings. Consider advocating for better prevention and treatment of mental health and addictions.

5.  Try to live a meaningful life despite societal trauma

As Dr. Greenberg noted, "Focus on the good that you can do in the world and the things that make your life meaningful. You can’t stop all the bad things in the world but you can live by your values, speak up against injustice, and be a positive influence in your family and community."

You can best respond to such events by acknowledging your feelings, comforting yourself in various ways, and take actions to feel/be more in control of your world.  If you would like more information about stress, its effects on your life, and strategies to manage it better, you are invited to check out our recently published book (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.) available at https://www.amazon.com/dp/1542458056 .  If you would like more information about the authors and the book, you can go to the book website at www.manageyourhealthandstress.com.

Best wishes for your success on your life journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

WAYS TO MANAGE STRESS IN A TURBULENT WORLD

There are many societal sources of stress in the news lately.  Just yesterday, we were exposed to the horror of a mass shooting resulting in the murders of dozens of people and injuries to hundreds in Las Vegas, Nevada.  What is not discussed so far is the degree to which the survivors will experience stress reactions, some of whom likely will develop Post Traumatic Stress Disorder.  Also, what of the rest of us who witness these events and feel so much less safe in our world?  Of course, there are also the hurricanes which have wrought havoc, death, and destruction during the last several weeks.  This is all on top of the daily stresses of life, work, finances, health, etc.  It is easy to feel overwhelmned by all these events in the news and in our personal lives.  

In searching for helpful information, I noticed a recent useful article by Rachel Nania of Washington Top Of News (WTOP) dated 8/23/17 and titled "7 Ways to Manage Stress".  While no one set of strategies is comprehensive, she covered a range of strategies.  I will summarize them briefly, see how many you are using:

1.  Breathe.  This is one of the most frequently forgotten but helpful strategies.  Stop what you are doing every few hours and breathe deeply, which can help to release more positive chemicals, not the stress hormones.

2.  Use your imagination.  While we often use our imagination to conjure up the worst fears and anxieties, you can use your imagination to visualize pleasant images.  I use this all the time in strategic relaxation sequences.

3.  Detach.  Detach yourself from situations when you feel stressed and/or overwhelmned.  While this is not the same as lack of caring, it can help you to give yourself some distance so that you can think clearly.

4.  Move.  Simply moving can help relieve stress.  Stretch, take a brief walk, use a stress ball.  All of these help reduce pent-up anxiety.

5.  Take a break from the screen.  This refers to letting go of our preoccupations with computer and phone screens.  While there is much information available, that can become overwhelmning in itself in this age of digital overload. Be sure to unhook during the day and use one of the other strategies. 

6.  Write down your goals and check in.  It is so easy to get caught up in the "emergencies" of the day and wonder what you are doing to progress or accomplish in your life.  Set some goals and check in at least on a daily basis as to how well you're doing.  Ask yourself, "Is what I'm doing moving me closer or not to my goals?"

7.  Practice makes perfect.  The more you practice intentionally managing your challenges and stressors, the better you will become.  As with most skills, practice improves them.  Our brain is wired to respond with behaviors we do repeatedly.  You can make more helpful strategies a part of that behavioral pattern with practice.  

I hope you are employing some if not all of these recommendations.  It's never too late to start.  There is much more to understanding stress and employing useful strategies in addition to the ones above.  You can read much more in our recently published book (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You", by Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.), available through Amazon at https://www.amazon.com/dp/1542458056.  If you would like to know more about the book and the authors, you can visit our website at www.manageyourhealthandstress.com.  

Good luck on your journey.

Dr. Paul Longobardi

For information on these and other topics, please see my website at www.successandmindset.com

HOW DOES SEVERE AND CHRONIC STRESS AFFECT CHILDREN?

There are many health care providers who believe that ongoing stress during early childhood can harm childrens' brains and other body systems. Such stressors can include severe poverty, neglect, parents' substance abuse and/or mental illness, and familial dysfunction. There also is research that suggest chronic and severe stress in childhood can lead to some of the major causes of death and disease in adulthood, including heart attacks and diabetes.  These are some of the conclusions in a recent news article in US News and World Report from July 12, 2017 (Stress Can Affect a Child in a Major Way, by Lindsey Tanner).  

Many providers are increasingly adopting what is called "trauma-informed" care.  The approach starts with the premise that extreme stress or trauma can cause brain changes that may interfere with learning, explain troubling behavior, and endanger health. The goal is to identify affected children and families and provide services to treat or prevent continued stress. As discussed in the article, these services can include stress reduction for children such as breathing exercises, parenting classes, addiction treatment for parents, school and police-based programs, and psychotherapy.

Scientific findings have shown that the brain and disease-fighting immune system are not fully formed at birth and can be damaged by childhood adversity. The first three years are thought to be the most critical, and children lacking nurturing parents or other close relatives to help them cope with adversity are most at risk.

It is important to keep in mind that we are discussing chronic and severe stress during childhood.  As mentioned in the article, under normal stress situations (for a young child that could be getting a shot or hearing a loud thunderstorm), the stress response is initiated resulting in brief rises in heart rate and elevated cortisol levels and other stress hormones. When the stress subsides or stops, the child's heart rate and cortisol levels return to a more normal level.   However, when stress is severe and chronic, those levels may remain elevated, putting children in a persistent "fight or flight" mode.  

In the article, it was noted that recent studies suggest that chronic/severe stress changes the body's metabolism and contributes to internal inflammation, which can raise risk for developing diabetes and heart disease. In 2015, Brown University researchers reported finding elevated levels of inflammatory markers in saliva of children who had experienced abuse or other adversity.  Also, experiments in animals and humans also suggest persistent stress may alter brain structure in regions affecting emotions and regulating behavior.  This is true for both children and adults.  

As is true for much of science, there is some disagreement among scientists about whether this phenomenon really exists for children given the state of research.  However, given that such findings occur for adults as well, it is reasonable to conclude that exposure to chronic/severe stress during childhood might have such negative health consequences. In the article, it was noted that much of the recent interest stems from landmark U.S. government-led research published in 1998 called the Adverse Childhood Experiences study. It found that adults exposed to neglect, poverty, violence, substance abuse, parents' mental illness and other domestic dysfunction were more likely than others to have heart problems, diabetes, depression and asthma. In other words, they had experienced more stress.  In fact, according to the article, the American Academy of Pediatrics supports the theory and in 2012 issued recommendations urging pediatricians to educate parents and the public about the long-term consequences of toxic stress and to push for new policies and treatments to prevent it or reduce its effects.

It is time to focus on screening and intervention in children at risk for the negative consequences of chronic and severe stress.  If you want more information on stress and its effects on your life and that of your family, you can acquire our recently published book on this topic ("I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You", by Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.), available through Amazon at https://www.amazon.com/dp/1542458056 .  If you want more information about the authors and the book, please see our website at http://www.manageyourhealthandstress.com.

Best wishes on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

MANAGE YOUR WORKPLACE STRESSORS (Part 2)

This past weekend I was at a seminar.  While there, I wound up speaking with a registered nurse attendee about the problems she experienced in her workplace.  It reinforced to me the need to continue with part two of some tips about managing workplace stressors, following on last week's post.  This is a topic discussed in our recent book (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.), available at Amazon at https://www.amazon.com/dp/1542458056 . If you want to know more about the book and the authors, please see our book website at http://www.manageyourhealthandstress.com/                              

Here are some additional tips on managing workplace stressors from the book:

1. Take time to recharge. To avoid the negative effects of chronic stress and burnout, you need time to replenish and return to your pre-stress level of functioning.  It's important that you disconnect from time to time, in a way that fits your needs and preferences. Don't let your vacation days go to waste. When possible, take time off to relax and unwind.  You will go back to work feeling reinvigorated and ready to perform at your best. 
2. Learn how to relax. As we’ve mentioned earlier, using techniques such as progressive muscle relaxation, meditation, deep breathing exercises and mindfulness (a state in which you actively observe present experiences and thoughts without judging them) can help reduce stress. Start by taking a few minutes each day to focus on a simple activity like breathing, walking, or enjoying a meal. This will help you focus on a single activity without distraction. 
3. Talk to your supervisor. Healthy employees are typically more productive, so your boss has an incentive to create a work environment that promotes employee well-being. Start by having an open conversation with your supervisor. The purpose of this isn't just to complain but rather to collaborate in helping you to manage the stressors you identify, such as having more control over your work and opportunities for growth.  
4. Get some support. Accepting help from trusted co-workers, friends, and family members, can improve your ability to manage stress. Your employer may also have stress management resources available through an employee assistance program (EAP), including online information, available counseling, and referral to mental health professionals, if needed. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist who can help you better manage stress and change unhealthy behavior.
If you are inclined to say, "My boss or workplace will never respond to me or give me any say in my work," be mindful that there are many actions we've discussed that you can take anyway, on your own.  These will help you feel better physically and emotionally, and feel more in control of your life. You will have more energy for activities outside of work, and get along better in your social and familial relationships.  Stress is inevitable in life; your reaction to stress is a choice.

Well, there you have it.  Using one or more of the nine strategies discussed in the last two posts can help you manage your workplace challenges more effectively.  By the way, after our conversation, the registered nurse purchased our book on the spot.

Best of luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

MANAGE YOUR WORKPLACE STRESSORS (Part 1)

I work with many clients who have difficulty drawing reasonable lines between work and non-work time.  Might that be you?  If so, you might experience what my clients do, e.g. disrupted family relationships, excessive feelings of anxiety and tension, poor sleep, physical complaints.  In a world of work where the mantra often is "do more with less", it might seem impossible to reduce your felt level of stress.  However, in our recently published book (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.), available at https://www.amazon.com/dp/1542458056 , we discuss workplace issues as well as some steps and strategies to help you manage your stressors.  For additional information about the book and the authors, please see our book website at http://www.manageyourhealthandstress.com/.

We will excerpt the book over the next two posts.  Here is an excerpt covering five steps:

Here are some additional steps to manage workplace stress:
1.    Track your stressors and your thoughts.  Keep a journal for a week or two to identify which work situations create the most stress and how you respond to them. Record your thoughts, feelings, and information about the environment, including the people and circumstances involved in the physical setting, and how you reacted.  Taking notes can help you find patterns among your stressors and your reactions to them.
2.    Develop healthy responses.  Exercise is a great stress-reliever.  The physical benefits of exercise—improving physical condition and fighting disease—have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. If your body feels better, so does your mind. As discussed earlier, exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. A workout of low to moderate intensity makes you feel energized and healthy.
It has been found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.  So get walking, and consult your physician if you have any medical conditions.
3. Learn to apply progressive muscle relaxation in the workplace. We discussed this technique in detail in Chapter 9.  In review, there usually are three components.  One involves a focus on controlled breathing—not the frequent shallow or held breath of the anxious and stressed individual.  A second component is the use of guided imagery to achieve images of relaxing scenes.  With the third component, muscle groups are flexed, and then systematically relaxed. The idea behind progressive muscle relaxation is that by breathing naturally, focusing on pleasant/relaxing images, and alternately tensing/relaxing muscle groups, your mind also becomes relaxed. Furthermore, this technique does not require any special training. In fact, anyone can learn to do it.  Refer back to the earlier chapter for more details.  
4. Make time for your hobbies and favorite activities. Set aside time for the things that bring you pleasure. Getting enough good-quality sleep is also important for effective stress management. 
5. Establish boundaries. In today's world, you easily can feel obligated to be available 24 hours a day. Establish some work/life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner. Creating some clear boundaries between work and non-work parts of your life can reduce the potential for work-life conflict and the stress that goes with it.

So, as you can see from this excerpt, you are not passive in the face of workplace demands and challenges.  Try out some of the steps and take back your control of your reactions.  Next week, I'll have some more steps.  Best of luck on your journey.

Dr. Paul Longobardi

For more information on these and related topics, please see my website at www.successandmindset.com

CHANGE THE WAY YOU THINK ABOUT STRESS

In last week's post, we discussed how your thinking influences your reaction to stressors.  It is true that you can change brain connections depending on how you think.  You can use this to your advantage in dealing with your own negative thoughts, people, and stressful events.  We discussed this approach in our recently published book (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.) available at  https://www.amazon.com/dp/1542458056.   For additional information about the book and authors, you can go to our book website at http://www.manageyourhealthandstress.com/

Below is an excerpt from the book:

Therefore, depending on what you think, you can expand or contract brain connections, leading to more or less ability to learn new information and function in new situations.   How can this be applied to your life, in both personal and work? 
As mentioned, the brain has a difficult time distinguishing between reality and imagination.  If you can limit your exposure to negative thoughts, people, and excessive stress, you can reduce their effects on your brain.  Instead, here are several applications:
1.  Resist the tendency to use negative and self-defeating language.  This is a tenet of the mindset view, as what we tell ourselves repeatedly becomes ingrained psychologically and neurologically as well.  Avoid limiting words, such as never or can't; instead, try “When I can,” or "How can I . . ."
2.  Use superlatives.  "I'm fine," rather than, "I'm OK."  This takes you to a new energy level.  Gravitas in business often is esteemed but doesn't always do your brain well.
3.  Think larger than what you want.  Set your intention larger than you desire.  As you do so, you expand your thinking and begin to consider ways to make the larger goal more attainable.
4.  Begin and end communications, and your day, positively.  This sets the positive tone which helps keep dopamine, a neurotransmitter, flowing in your brain.  This contributes to an increased sense of well-being.
5.  Affirmations and declarations.  Begin to compile a list of affirmations (positive statements about yourself, as you are and/or expect to be), e.g. "I connect well with clients and bring value."  Taking several minutes each day to repeat these will set your brain on the way to positive reshaping. 

So you can change your brain through the way you think.  This can help you when it comes to handling stressful challenges of life.  Try them out.  Best of luck on your journey.

Dr. Paul Longobardi

For additional information on these and related topics, please see my website at www.successandmindset.com
 

S.U.E. YOUR WAY PAST STRESSORS

Yes, I know this is an odd title for a post.  However, S.U.E. is an acronym for a strategy to limit your overreaction to stressful events.  It comes out of cognitive psychology and draws on the work of Dr. Martin Seligman.  We all are aware of the tendency to overreact, catastrophize, and overgeneralize negatively about events in life.  For some people, it results in dangerous behavior (see road rage) or other violent behavior.  For others, it creates daily misery and felt stress.  However, this does not have to be.  You can have a life with fewer stress filled reactions depending on how you think or view situations that happen to you.  We discuss this and many other aspects of stress in our recently published book (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.) available at Amazon at https://www.amazon.com/dp/1542458056.  For additional information about the book and the authors, you can go to the book website at http://www.manageyourhealthandstress.com/

Here is the excerpt from the book about the S.U.E. strategy:

Now, let us offer you a quick way to change limiting beliefs, which, in almost all cases, are not true anyway.  Limiting beliefs are those negative beliefs that you hold about yourself, e.g. “I’m not good enough;” “I’m not smart enough;” “I’m not lovable or likeable enough;” and all variants of these thoughts.  So, if you had to go into court and convince a judge/jury that you are incompetent and a failure based on some incident, how would you do it?  You couldn’t.  But you need a quick way to implement change. It is the S.U.E. strategy. No, we are not advocating taking legal action against people.  S.U.E. is an acronym that stands for three specific words that are extremely important in helping you to quickly control your reaction to set backs and frustrations, interrupt your limiting thoughts, and change your feelings.  Doing so will lead you to take more effective action in any challenging situation. 
The letters S.U.E. stand for:
S – Stands for Specific – contrasted with general. If you are criticized, or if you have a setback, or a customer hangs up in your ear, make a specific response about only that event.  You can say that it was annoying that the person hung up in your ear, but that's all. You’ve had a number of other successful experiences. The person who becomes more depressed and demoralized believes that in contrast to a specific event, what just happened is general.  It isn’t just one situation or event, but rather all situations and events that go wrong.  In other words, what has happened to you is far more general. You might say “People generally hang up in my ear and don't treat me well;” or “I’m not really a good employee, parent, person, etc.”  If you think more generally, then that's very demoralizing and depressing.  You are on your way to becoming demoralized and devastated, and starting to think that you don't have any skills and talents. If you think this way, you may stop making calls or doing whatever resulted in your overgeneralized thought about the situation.  So, keep your reaction specific to the situation or event.
The U – stands for Unstable – contrasted with stable. If you view the situation that happened as unstable, you are in effect saying that it happens from time to time, but it’s not a regular part of your life. Let us give you an example we frequently give patients about something going wrong for us.  If the annoying event is that the car breaks down, we can say to ourselves, “This is annoying,” or “This is inconveniencing, but this doesn't happen very often, and the car generally works. I can call up the automobile club and I can get some help.” That's an unstable view, which is what you want.  You are saying that bad things don’t happen to you all the time.  In contrast, a more stable view (and more upsetting) is if we say to ourselves,  “Everything bad happens to me and always does;” “Everything goes wrong for me all the time; “Nothing works right for me;  or “God has singled me out for all the bad stuff in this world, including this car that just broke down at this moment.”  Fill in the blank for yourself.  Perhaps a prospect just hung up on you, and the business call did not work out.  If you answer, and/or talk to yourself, with a more stable view of the event (versus unstable), then you're on your way to a much more negative mindset and you will have more ongoing upset. So, keep your reactions to situations and events unstable, and you will suffer less emotional upset.
Finally, the E – stands for External – contrasted with internal. With an external perspective, if the same negative event happens, we view it as more outside ourselves and not a permanent, negative characteristic or trait.  Now, please understand we are NOT saying to go around and blame everybody else for everything that happens in your life. DO take responsibility for your thoughts. However, what we are saying is not to blame yourself incessantly, which people are very good at doing a lot of the time.  Rather, we are saying to treat the event, such as a car breakdown, criticism you got from someone, or the prospect that hung up in your ear, as external to you.  It's the car (not you); things break down.  It's the prospect (not you); maybe they're having a bad day, and it has little, if anything, to do with you.  Again, this is in contrast to the explanation of: Because the car broke down, that just goes to show what an incompetent person you are (internal view).  After all, shouldn’t you be able to anticipate and fix everything ahead of time, and never have anything break down or go wrong?  Of course not.  We are being facetious. This is a very internal explanation. You can choose to explain your sales challenge as proof that you must not be very good at sales, because this prospect that you just called hung up in your ear, and that means you’re not very good at any of these activities. However, this is an internal characterization of yourself.  Internal characterizations will create more difficulties because you will blame yourself more often and overgeneralize about your negative aspects.  You will feel worse at that moment and increase the likelihood that you will overreact to the next negative event, setback, or obstacle that you experience.   So, limit your self-blaming (internal response). 

That's the excerpt.  Now go ahead and S.U.E. your stressors out of your life.  Best wishes for every success in your journey.

Dr. Paul Longobardi

For information on these and other topics please see my website at www.successandmindset.com
 

MANAGE YOUR STRESSORS SO YOU CAN REDUCE YOUR EMOTIONAL DISTRESS

The issue of stress remains in the news.  Last week there was a morning series on the ABC "Good Morning America" program.  People continue to report high levels of stress.  Poorly managed stress contributes to upset in various ways.  One is emotional distress, probably the best known effect.  Yet emotions are a normal part of life.  So what are we to do, give up our emotional life?  Hardly.  In our recently published book (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.) we discussed this issue in an early chapter.  We will reprint an excerpt here.  The entire book is available from Amazon at https://www.amazon.com/dp/1542458056.  For additional information about the book and the authors, you can go to the book website at http://www.manageyourhealthandstress.com/

Here is the excerpt:

Emotions are a vital part of human existence. They give some of the meaning to your life. While some emotional experiences are pleasant, others are unpleasant.  You then may try to avoid feelings such as irritation, anger, apprehension, fear, sadness, grief, guilt, etc. It is easy to forget that they are necessary elements of a well-rounded emotional life. Everyone experiences them at one time or another.
Avoiding unpleasant feelings doesn't make them go away.  You only become more vulnerable to them and give them time to fester and grow. Dealing directly with unpleasant feelings, while painful, makes you stronger and rids you of them.
When your level of physiological arousal remains high, or you have frequent episodes of stress, you're more likely to experience anger, anxiety, and/or depression as symptoms. People who see stress as solely an emotional phenomenon often confuse it with anxiety. As we have shown so far, stress involves both mind and the body. Anxiety is just one of many possible symptoms of stress. There are usually three emotional symptoms of stress: anxiety, anger, and depression. These stress emotions are sometimes difficult to separate.  They become so intertwined that you don't know what you're feeling, except that you're stressed.
Your emotions can increase and become so powerful that you feel overwhelmed.   Some people fear losing control.  One way to get control over your emotions is to sort them out by labeling them, but it's not easy. Frequently, when we ask our patients to describe their emotion, they may say, “I’m just upset.”  This is because we experience emotions as a child before we use language to describe them.  Think of the infant who just cries.  It does little good to ask them what they are feeling.  
It takes effort to be able to describe your emotions—the first step toward calming your stress reactions.  Many people have grown up in homes where it was not acceptable to label and discuss your feelings and emotions.  This is certainly more common for men than for women.  Some families, or parents, focus only on one or two feelings.  I (PGL) worked with a patient who could only discuss and recognize anger, as it was the only emotion expressed and discussed in the home.  
The good news is that you have more control over your emotional state than you probably realize. We have worked with many patients who have lamented, “I can’t change what I feel.”  Actually, it is possible to agree with them to some extent because what and how you think determines, in large part, what and how you feel.  We will discuss this in detail in a later chapter, when you will see how your thinking largely determines the degree of your emotions.  For you, getting better control of your thoughts will change the way you feel. Perhaps, amazingly, getting control of your feelings also changes the way you think. 

As mentioned in the excerpt, part of the change issue is how to modify your thinking about the way events impact you.  That will be discussed in another post.  For now, take hope in knowing that your ways of responding to stressful events are not immutable.  We are all capable of more change than that for which we give ourselves credit.

Best wishes on your journey.

Dr. Paul Longobardi

For information on these and related matters, please see my website at www.successandmindset.com

MANAGING YOUR STRESSORS AND YOUR WEIGHT

I am confident that you have heard the term "comfort food".  It is food we really should not eat but do in the face of daily stressors and challenges.  These include foods such as ice cream, chips, cakes, candy, high amounts of breads, etc.  Eaten excessively, they are not healthy for us and usually result in weight gain.  Estimates of the amount of money spent on weight loss products and services have been in the range of $20 - $60 billion dollars per year.  There are numerous television programs on the topic such as the "Biggest Loser".  Yet, many people continue to struggle with weight management.  One of the forces driving problems in weight management is our response to stressful situations.  In my recent co-authored book ("I Can't Take It Anymore: How to Manage Stress So It Doesn't Manage You", Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.), we discussed this issue of managing stressors to help manage weight.  By the way, the book is available at https://www.amazon.com/dp/1542458056.  If more information about the authors and book is desired, please go to the book website at http://www.manageyourhealthandstress.com/ where there are bonus materials as well.  Here is an excerpt on this topic from the book:

So, is the deck stacked against you in fighting the battle of stress management and weight management?  What can you do to maximize proper weight management, even when you are stressed?  Fortunately, there are some ideas which flow from the challenges identified above:
1.    Engage in stress reduction strategies such as yoga, meditation, mindfulness, and progressive muscle relaxation.  Progressive muscle relaxation was discussed in an earlier chapter.  All of these strategies encourage you to focus on your own immediate reality, pay better attention to your physical self, and reduce worry and anxiety.  
2.    Get your proper rest and sleep.  Avoid overeating in the evening or consuming stimulating beverages such as coffee and caffeinated beverages, and use stress reduction strategies as discussed above.
3.    Get your proper exercise.  Don't skip your workouts.  As discussed in an earlier chapter, exercise can decrease cortisol and trigger the release of chemicals that relieve pain and improve mood. It can also help speed your metabolism so you burn off whatever you may have eaten.  If you have not recently been exercising, consult your physician before starting a new program. 
4.    Become more aware of what you are eating.  This is sometimes referred to as mindful eating.  Mindfulness is an increasing awareness by paying attention, on purpose, in the present moment, to things around you as they are.  Books are written on this topic alone.  For our purposes here, more mindful eating involves paying attention to what you are eating, slowing down eating, attending to the feelings of fullness, and avoiding emotional overeating.  One way to reduce emotional overeating is to focus on the future, rather than on the present, when inclined to eat comfort foods.  Research has shown that when focusing on the future, people make healthier choices in foods.
5.    Develop pleasant activities unrelated to food and eating.  Take a walk, read a book, increase your socialization with family and friends.  These can help you relieve stress without overeating; but you say that you don't have time with all your stressors.  Making and taking the time to do so will help you relieve stress.  When you have lowered your stress levels, you will have better mental focus and will feel happier.  Then you will be unlikely to overeat. 
6.    Reward yourself for achieving weight loss goals.  It is important that you enjoy all the small successes on your way to your goals.  As in any good goal setting program, you can/should establish intermediate weight loss steps.  When you reach one, reward yourself with a night out, a movie, or something enjoyable that won’t disrupt your program.  This will help you keep momentum.  
7.    Check yourself for proper mindset.  As we always say, “Become more aware of what you say to yourself about yourself.”  If you have too many thoughts like, "I can't handle my stresses;" "I'm overwhelmed;" or "I'll never get out from under what is stressing me;" then it's time for a mindset do-over.  As we discussed in detail, in Chapter 7, on thinking your way past stress, challenge the above thoughts and remind yourself how many times you in fact have handled stressors.  Remember that help is available in many forms.  Keeping negative thoughts in your mind will also result in your reaching for comfort foods, with all the additional problems that this will cause.  Overeating is not inevitable in the face of life pressures.  

There is plenty of hope with the right strategies and mindset.  Good luck in your life journey.

Dr. Paul Longobardi

For additional information on these and related topics, please see my website at www.successandmindset.com.

ARE YOUR STRESSORS WORSENING YOUR DEPRESSION?

Depression is in the news again.  In the current cover story for Time Magazine for August 7, 2017, the authors note how depression affects 16 million Americans and review a new class of antidepressant drugs.  They did not discuss non-biological causes for depression.  However, in our recently co-authored published book ("I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You", by Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.), we discussed several causes, including the power of stress to influence the onset and maintenance of depression.  The book is available at https://www.amazon.com/dp/1542458056 and for more information about the authors and book you can go to our book website at www.manageyourhealthandstress.com .  Here is an excerpt from the book on the topic of stress and depression:

Stress is a normal psychological and physical reaction to positive or negative situations in your life, such as a new job or the death of a loved one. Stress itself isn't abnormal or bad. What's important is how you deal with stress.
If you're having trouble coping, chronic stress can wear you down and overwhelm you. You may frequently be in a bad mood, your productivity may decrease, your relationships may suffer, you may develop sleep problems, and you might even find it difficult to go about your normal daily routine.
How can we understand how stress leads to depression?  Stress has direct effects on mood; some of the early initial symptoms of lowered mood can include irritability, sleep disturbance, and cognitive problems such as poor concentration.  When we experience stress, we often stop doing some of the healthy activities that keep us on track, such as exercising, visiting with others, etc.  These early, initial mood symptoms contribute to, and generate, further stress.  People may withdraw from the depressed person who may be feeling out of shape from not exercising, and has become negative.  
Someone who is increasingly absorbed by their own stress may become less emotionally available to their partner.  This leads to relationship problems.  Increased unhealthy coping can lead to substance abuse and lowered mood.  The depressed person changes their routines and structure.  Life stress, and lowered mood, leads people to change routines of eating and sleeping, a pattern of disturbed self-regulation.  For most of us, having consistent routines helps us regulate our mood. 
From earlier chapters, we noted that chronic stress leads to increased cortisol which inhibits the neurotransmitter serotonin.  The depletion of serotonin is at the basis of many of the pharmacological treatments for depression.  Additionally, stress leads to a reduction in size in the hippocampus, the area in which we store memories.  Some of the key factors in the development of depression, in studies of humans and non-humans, include loss of control and accompanying feelings of helplessness and hopelessness. 

In other chapters we discuss ways to restore your feelings of efficacy and well being. Nonetheless, know that there many ways to assist if you are suffering from depression, both pharmacological and non-pharmacological.  Good luck in your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

YOUR RELATIONSHIPS AND STRESS

There is a lot to be said for having strong and healthy relationships.  While this appears obvious, the recommendation to have good relationships can be easier said than done. Relationships take work to nurture and build.  Some people avoid them for all kinds of reasons. However, they pay off in numerous ways.  In our recently published book ("I Can't Take It Anymore: How to Manage Stress so it Doesn't Manage You", Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N., available at Amazon at  https://www.amazon.com/dp/1542458056  we discussed some of these issues.  Incidentally, should you want to know more about the book or the authors, you may visit our website at www.manageyourhealthandstress.com .  Here is the excerpt from the book:

Healthy relationships are a vital component of health and well-being (Harvard Health Publications, 2016). There is research evidence that strong relationships contribute to a long, healthy, and happy life. On the other hand, the stresses and health risks from being alone or isolated in one's life are comparable to the risks associated with cigarette smoking, heart conditions, and obesity.
When we are in healthy relationships, our brain sends messages that help us feel calm and vibrant. These brain messages traverse key neural pathways.  They include our dopamine reward pathways and the dorsal anterior cingulate cortex, an area stimulated when we enhance our relaxation through such strategies as meditation.  When we are cut off from others, these neural connections are less able to function, and we often suffer irritability, anger, depression, and chronic physical illness.  However, when we feel well connected to others, the neural pathways receive the stimulation they need, and we feel more calm, confident, healthy, and productive.  
The dopamine system becomes associated with the good feelings and healthy relationships we initially have, such as with our parents as infants.  However, if that system becomes disrupted secondary to poor relationships, then people often seek out other ways to stimulate the dopamine system, such as substance abuse, gambling, or excessive spending.  Nonetheless, you can strengthen those healthy pathways through awareness and improving your relationships. 
Research shows that healthy relationships can help you:
•    Live longer. People with strong social relationships are 50% less likely to die prematurely according to many studies. 
•    Deal with stress. The support offered by a caring friend can provide a buffer against the effects of stress. In research studies, people who completed a stressful task experienced a faster recovery when they were reminded of people with whom they had strong relationships. (Those who were reminded of stressful relationships, on the other hand, experienced even more stress and higher blood pressure.)
•    Be healthier. There is research evidence that those who reported having strong relationships were half as likely to catch a common cold when exposed to the virus, compared to people without strong relationships. In addition, people who feel they have friends and family to count on are generally more satisfied with their personal health than people who feel isolated. 
On the other hand, poor or limited relationships are linked to a number of health consequences, such as:
•    Depression. Poor social and family relationships are associated with stress-related depression.  For example, a study of breast cancer patients found that those with fewer satisfying social relationships experienced higher levels of depression, pain, and fatigue.
•    Decreased immune function.  There is a correlation between loneliness and immune system dysfunction.  What this means is that a lack of social connections can increase your chances of becoming sick.
•    Higher blood pressure. Poor social relationships and loneliness can predict higher blood pressure over a period of five years.  This shows that such poor relationships and isolation/loneliness have long-lasting consequences.
There is clear indication that a lack of relationships and/or poor social relationships and loneliness/isolation can cause many problems with physical, emotional, and mental health.  It is the major reason for which people consult medical care providers.  They complain of depression, malaise, and poor health status.  

So, it is never too early to re-evaluate your relationships and your connectedness to others.  To do so will bring you dividends in enhanced well being and reduced stress in life.  Good luck in your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com
 

ARE YOU REDUCING STRESS BY INCREASING YOUR HARMONY WITH NATURE?

In considering how stressed you feel, one influencing factor is the degree of your synchrony with nature.  Part of the cause of stress is getting out of harmony with your natural rhythmns. It is true that you have many things to do in any day.  It is true also that how you manage your time, energy, and resources, is critical to your success and well being.  However, it is easy to become obsessed with time management.  You will benefit from reading the excerpt below from our recently published book ("I Can't Take It Anymore: How to Manage Stress So It Doesn't Manage You", Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.).  The book is available at  https://www.amazon.com/dp/1542458056  and if you want to read more about the book and authors you can do so at www.manageyourhealthandstress.com.

For now, see below for the excerpt from the chapter on managing your time and resources: 

We are not speaking here of traditional time management with to-do lists and other tools. Rather, we are speaking of how we get ourselves into synchrony with nature.  To do this, you must manage your time well each day, both for efficiency and for the synchronicity which leads to stress reduction.  In doing so, it may be useful to recognize Deepak Chopra and Oprah Winfrey's meditation series where they cite Dr. Daniel Siegel's ways of using time to support our wellbeing and inner growth.  
The seven ways they discuss are as follows:
1.  Sleep time.  Get a full night's restful sleep.  More mistakes, accidents, and angry interpersonal exchanges occur for people who are fatigued.  As attributed to famous football coach, Vince Lombardi, "Fatigue makes cowards of all of us."  
2.  Physical time.  Take time to move and let your body be active.  Our bodies are meant for movement.  If you are feeling lethargic, inefficient, or are in "brain fog" over something, get up and take a short walk, at least.  Better yet, develop a regular exercise regimen. Physical exercise is known to enhance feelings of wellbeing and good mental health.
3.  Focus time.  Be alone for a while to concentrate on what matters to you.  In a world in which we are bombarded with information, cell phones, emails, etc., take the time to focus on a particular task.  Stay with it until you have reached a break point.  Resist the urge to be distracted by other tasks, people, or intrusions.
4.  Time in.  Take time for meditation, prayer, self-reflection, progressive muscle relaxation with imagery, and proper breathing as discussed in the next chapter.  It will help you relax, achieve a more focused and centered inner state, and be more productive when you return to work activities.
5.  Time out.  Set aside time to simply be here and rest.  Enough said about this one. 
6.  Play time.  Set aside time to have fun and enjoy yourself.  It is only too easy to become overinvolved with the tasks of living and fail to stop and enjoy your life.  Even in small ways, whether it be to take a walk, enjoy a sunset, read part of a book, or whatever is enjoyable to you, make some time to enjoy each day.  We have treated too many depressed patients who fail to do this step.
7.  Connecting time.  Set aside private time between you and those you love and for whom you care.  It almost goes without saying that we are social beings.  As such, the joy of enjoying the company of others with whom you are close improves physical and mental wellbeing.

So use these ideas and get more in harmony with nature and those around you.  It will help you maintain your wellbeing with far less stress.  Good luck on your journey.  Remember that the book is available at https://www.amazon.com/dp/1542458056.  If you would like to read more about the book and the authors, go to www.manageyourhealthandstress.com.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

HOW DO FAITH AND SPIRITUALITY HELP YOU WITH STRESS REDUCTION?

In these times of challenges of all types, are you feeling stressed?  It is common to do so.   Faith and spirituality always have been resources to help cope with stressors, as I and my co-author discussed in our recent book ("I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You", by Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N., available at Amazon books at  https://www.amazon.com/dp/1542458056.  Here is an excerpt from that discussion:

A less tangible—but no less useful—way to find stress relief is through faith or spirituality.  Faith is a belief or trust in God, while spirituality is an attachment to religious values.  Whichever term you prefer, the concept can be used to successfully reduce stress and improve quality of life.   
At its core, spirituality helps to give our lives context. It's not necessarily connected to a specific belief system or even religious worship. Instead, it arises from your connection with yourself and with others, the development of your personal value system, and your search for meaning in life.
For many, spirituality takes the form of religious observance, prayer, meditation, or a belief in a higher power. For others, it can be found in nature, music, art, or a secular community. Spirituality is different for everyone.
How can spirituality help with stress relief?  Spirituality has many benefits for stress relief and overall mental health. It can help you:
1. Feel a sense of purpose. Cultivating your spirituality may help uncover what's most meaningful in your life. By clarifying what's most important, you can focus less on the unimportant things and eliminate stress.
2. Connect to the world. The more you feel you have a purpose in the world, the less solitary you feel—even when you're alone. This can lead to a valuable inner peace during difficult times.
3. Release control. When you feel part of a greater whole, you realize that you aren't responsible for everything that happens in life. You can share the burden of tough times, as well as the joys of life's blessings with those around you.
4. Expand your support network. Whether you find spirituality in a church, mosque or synagogue, in your family, or in nature walks with a friend, this sharing of spiritual expression can help build relationships.
5. Lead a healthier life. People who consider themselves spiritual appear to be better able to cope with stress, and heal from illness or addiction faster.

Many different research studies have established a connection between faith/spirituality and stress relief.  In general, studies and scientific reviews have shown promise in demonstrating that the greater the amount of religiousness (faith) that people have, the greater the positive effects on their mental health and stress reduction.  

There have been some studies showing a connection between spirituality and a slowing of the effects of dementing illness in older adults (Hill, 2006; Kaufman, Anaki, Binns, & Freedman, 2007).  Explanations have been offered in terms of the buffering effects of the production of endorphins (hormones known to be related to feelings of well-being) in spiritual moments. 
Uncovering your spirituality will take some self-discovery. Here are some questions to ask yourself to discover what experiences and values define you:
•    What are your important relationships?
•    What do you value most in your life?
•    What people give you a sense of community?
•    What inspires you and gives you hope?
•    What brings you joy?
•    What are your proudest achievements?

The answers to such questions help you identify the most important people and experiences in your life. With this information, you can focus your search for spirituality on the relationships and activities in life that have helped define you as a person, and those that continue to inspire your personal growth.  

There is more discussion in the chapter but I hope you see that faith and spirituality play a role in handling the stressors of life.  Consider the role it might play in your life.  Best wishes on your journey.  Remember, the book is available at Amazon at https://www.amazon.com/dp/1542458056

Dr. Paul Longobardi

For information on these and related topics, please visit my website at www.successandmindset.com.
 
 

HOW YOU CAN DEVELOP WAYS TO REDUCE WORKPLACE STRESS

We've been hearing a lot lately about stress in the workplace sometimes ending in violence. But even more common is the stress suffered by employees who work with difficult bosses or under challenging circumstances.  Their physical and mental health often undergo deterioration as well as their work performance.  In our recently published book ("I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You", co-authors Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., available on Amazon at https://www.amazon.com/dp/1542458056), we discussed these issues. Here is an excerpt from our chapter about the issue of stress and you in the workplace:

Workplace stress is common.  Management studies have estimated $300 million lost to work related stress conditions per year.  According to the American Psychological Association workplace survey (2012), 65% of Americans rated their job as a major source of stress.  At the same time, only 37% of those surveyed thought they were doing a good job of managing their work related stressors.
Some common workplace stressors include: unchallenging work, few opportunities for growth or advancement, excessive workloads, and lack of control over work conditions.
How can brain science help us to understand and achieve stress management in the workplace?  There is increasing evidence that various relaxation techniques for stress can help us concentrate and focus better, strengthen our brains, and reduce age-related brain atrophy. These techniques consequently influence company success factors such as increased workplace productivity.  Strategies for reducing stress include meditation, yoga, and progressive muscle relaxation.  In the last few years, there have been a number of research studies, predominantly with meditators.  The results have shown that meditators developed stronger connections between different regions of their brains and showed fewer signs of brain atrophy of white matter tissue, critical for brain connectivity.   Additional recent studies noted that individuals who practiced mindfulness meditation for one half hour per day, for just eight weeks, had changes in gray matter density in the hippocampus, an area associated with memory, as well as in the amygdala, associated with stress.  Increasing activity in the caudal anterior cingulate cortex, in the frontal area of our brain, has been associated with more brain activity for those characterized with a growth mindset, as described by Dr. Carol Dweck of Stanford University (Dweck, 2008).  Also, in an article in the Los Angeles Times, titled "Mindful Management," author, Robin Rauzi (2013), noted the existence of Executive Mind classes in the MBA program at the Drucker School of Management at Claremont Graduate University. Meditation and the power of attention are taught as core skills for leaders and managers.  She also observed that multiple mainstream companies, such as Google and General Mills, have in-house programs to increase mindful approaches, and credit such with increasing their productivity.
Given the above, it should be clear that we need not wait for the company retreat to reduce our stress and burn-out.  Most such retreats involve time for self-contemplation, relaxation, and meditation.  Perhaps leaders, entrepreneurs, small business owners, and network marketers might plan and proactively promote such strategies in the work environment.  They all involve a focusing of one's attention, breathing, visual imagery, emotions, and bodily sensations. These strategies can help to increase workplace performance, as well as make us feel better about ourselves and our lives in general.   

So perhaps it is time for you to take charge of your health and your stressors.  You can acquire the book on Amazon at https://www.amazon.com/dp/1542458056

You can read more about the book at http://www.manageyourhealthandstress.com/  

Good luck on your journey!

Dr. Longobardi

For information on these and related topics, please see my website at www.successandmindset.com
 

CAN A MASSAGE REDUCE YOUR STRESS?

While travelling recently, I and my wife Janice were able to avail ourselves of massages.  From a physical perspective, the stress reduction benefits are significant.  We discussed this issue in our recently co-authored book ("I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You", Paul G. Longobardi, Ph.D. and Janice B. Longobardi, R.N.) available on Amazon at  https://www.amazon.com/dp/1542458056

Here is an excerpt from that book on the topic of massage and stress reduction:

While we all seek positive well-being and control of our reaction to the stresses of life, sometimes that seems difficult to achieve.  To have a good well-being you need to be fit, healthy, and mentally happy.  There are many different ways to reach a good well-being and reduce our life stressors.  Massage is often cited as a useful tool to reach a state of positive well-being not only because of its physical benefits but also because of its mental benefits. Essentially massage can make your mind, body and soul feel very good.
According to the American Massage Therapy Association, in 2006, 39 million Americans, or one in six, received at least one professional massage. Clearly, Americans are seriously interested in stress relief as well as the many other benefits of massage.
The Mayo Clinic (Mayo Clinic, 2015) had identified massage as a valid medical method to reduce stress and pain and reported, "Massage reduced anxiety in depressed children and anorexic women. It also reduced anxiety and withdrawal symptoms in adults trying to quit smoking." Garner et al (2008) conducted a study that concluded, "Massage therapy had immediate beneficial effects on anxiety-related measures."  The Franklin Institute website reported, "Massage releases endorphins that calm the peripheral nervous system."   In the Psychooncology Journal in 2008, Stringer, Swindell, and Dennis reported that, "Massage in patients undergoing intensive chemotherapy reduces serum cortisol (a stress hormone) and prolactin.  A significant reduction in cortisol could be safely achieved through massage, with associated improvement in psychological well-being."
What about the possibility of benefits from massage in the workplace?  In an article in the Journal of Applied Behavioral Science, Shulman and Jones (1996) showed significant reductions in anxiety levels were found for their massage group compared to a control group who participated in break therapy. In some other workplace studies, reductions in blood pressure have been found as well.   In fact, on-site chair massage therapy programs are becoming more common in various organizations.  If you never have experienced a therapeutic massage or have not had one in a long time, consider the stress reduction benefits and give it a try.  

So for what are you waiting?  Give massage a try and experience the positive stress reduction effects.  Again, to get a copy of our book, go to   https://www.amazon.com/dp/1542458056

Best wishes on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com