tag:blogger.com,1999:blog-43965010229167894632024-03-16T01:09:57.632+00:00Stress and ResiliencePractical tips to improve your emotional resilience and develop a stronger sense of wellbeing. Information about stress; what it is and how to handle it better, at work and at home.Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.comBlogger59125tag:blogger.com,1999:blog-4396501022916789463.post-40851890006826155312020-07-31T13:51:00.009+01:002020-11-23T17:39:19.742+00:00Using this site<div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-k-bGK5B2mSs/X7vzXynougI/AAAAAAAACI8/OfHF-713Oy80Be48PPqZPBXYKTVnHtoqwCLcBGAsYHQ/s640/tandc.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" src="https://1.bp.blogspot.com/-k-bGK5B2mSs/X7vzXynougI/AAAAAAAACI8/OfHF-713Oy80Be48PPqZPBXYKTVnHtoqwCLcBGAsYHQ/s16000/tandc.jpg" /></a></div><br /><br /></div><div><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Individuals are welcome to use these articles to help with stress and anxiety management/reduction. </div><div style="text-align: center;">That's what they're here for. </div><div style="text-align: center;"><br /></div><div style="text-align: center;">If you are a therapist you can send links to your clients so they can read the articles. </div><div style="text-align: center;">You are also welcome to use the content of articles in other formats (eg printed as handouts) as long as you respect our copyright - please leave our URL and copyright information intact. </div><div style="text-align: center;"><br /></div><div style="text-align: center;">Although we are not adding new articles to this blog at the moment, you will find lots more helpful articles and information on mental health and wellbeing <a href="https://www.debbiewaller.com/hypnoblog">HERE</a></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Same great content, but a new home.</div>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0tag:blogger.com,1999:blog-4396501022916789463.post-47691826761522742322020-07-13T10:56:00.000+01:002020-07-13T10:56:40.591+01:00Top Tips for home-based holidays<br />
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<a href="https://1.bp.blogspot.com/-vN1Gq6y8FLs/XwwvFauA8gI/AAAAAAAACHE/16792HplkWwdNGI33fXH5Y53rBF6V-CNwCLcBGAsYHQ/s1600/Holidays.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://1.bp.blogspot.com/-vN1Gq6y8FLs/XwwvFauA8gI/AAAAAAAACHE/16792HplkWwdNGI33fXH5Y53rBF6V-CNwCLcBGAsYHQ/s1600/Holidays.png" /></a></div>
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We all know holidays are good for our
happiness levels and mental health, but despite the relaxation of travel and quarantine
rules, many people are too uncertain about the future to book them. On the
other hand, employers are being encouraged to ask you to take your annual leave,
even if you are on lockdown or furlough, to ensure that you don’t lose it or
create a staffing problem at the end of the leave year [1]. So how can you have
a great holiday at home?</div>
<a name='more'></a><br />
<h4>
How do holidays improve your mental health?</h4>
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Working from home, being furloughed or just
hanging around at home is not the same as having a holiday. A holiday means
having a break from your usual routines and activities, and doing something
fun. Of course, fun is different for everyone – some fancy bungee jumping whilst
others prefer beaches or a walk in the country. But whatever your preference,
holidays are good for you [2].<br /> </div>
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<ul>
<li>A study by the American Psychological Association
(2015) showed that if you remove people from the places and routines they
associate with stress you help them reduce their stress levels. Other studies
in Canada and Vienna have produced similar results.<br /> </li>
<li><span lang="EN-US">Missing out on a holiday for even one year
can increase your chances of heart attacks, especially if you are already in an
‘at risk’ group.<br /> </span></li>
<li><span lang="EN-US">Taking a break can increase your
productivity at work by up to 8% for each ten hours of holiday you take. <br /> </span></li>
<li><span lang="EN-US">Holidays help silence stress-related ‘mind
chatter’ and improve the quality of your sleep, which also leads to greater
productivity.</span></li>
</ul>
<br />
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<span lang="EN-US">Of course, if the holiday itself is stressful
that can undermine all those benefits. So Michelle Gielan from the Institute of
Applied Positive Research [3] suggests careful planning will help maximise
those positive vibes.</span></div>
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<br /></div>
<h4>
Holidays at home</h4>
<br />
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<span lang="EN-US">Planning a lockdown holiday, even though
some restrictions are being lifted, needs a bit of thinking ‘outside the box’
but it can be done. You need to get out of your usual routine and do something different,
so here are our top tips.</span></div>
<ul>
<li>Don’t let work overlap; even if you are
working from home. If you’re on leave don’t answer work emails or phone calls.
That’s what the answerphone is for.<br /> </li>
<li><span lang="EN-US">Don’t let the DIY jobs you haven’t got
around to yet encroach either, and don’t feel guilty about leaving them. This
is your holiday and if you went away you wouldn’t get them done either.<br /> </span></li>
<li><span lang="EN-US">There’s no getting away from the fact that (unlike
a hotel) at home you have to feed yourself. But try to eat different meals, that
are simple and quick to prepare, or treat yourself to takeaways with some of
the money you are not spending on a hotel. Check if your favourite restaurant
is doing take-away, even if they don’t normally.</span></li>
<li>Plan ahead so you know what you’re doing
each day, but allow a bit of flexibility for ‘swapping’ days if it’s raining when
you have planned an outdoor activity.</li>
</ul>
<br />
<h4>
<span lang="EN-US">Inspired ideas for home-based holiday
activities</span></h4>
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</div>
<ul>
<li>Borrow ideas from your favourite TV shows –
‘Taskmaster’, ‘Gogglebox’, ‘Lip Sync Battle’, ‘Ready, Steady, Cook’ and ‘Come Dine
with Me’ can all offer fun activities.<br /> </li>
<li><span lang="EN-US">Make the most of Virtual options – escape
rooms, zoos, art galleries and museums are all offering experiences you can
access from the comfort of your own PC, so you will be able to find something
that suits your tastes.<br /> </span></li>
<li><span lang="EN-US">Have some games handy; board games for wet
days, more active options like mini golf sets and similar in the garden when it’s
fine. These can be purchased cheaply from websites like Amazon and eBay.<br /> </span></li>
<li><span lang="EN-US">Have a Fancy Dress competition using only
what’s already in the house – include friends not in your ‘bubble' by using
online services such as Skype or Zoom. <br /> </span></li>
<li><span lang="EN-US">Skype or Zoom can also lend themselves to
virtual parties – have a wine tasting, movie night or book club meeting. Many traditional
games like Charades (the things people used to do when they didn’t have TV!) also
work well online.<br /> </span></li>
<li><span lang="EN-US">Try to walk somewhere different when you go
out for your exercise, take a bird or wildflower book and spot as many as you
can. Countryside is the obvious place for this but parks and open spaces in
towns lend themselves to it as well.</span></li>
</ul>
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<span lang="EN-US"><span style="font-size: x-small;">References:</span></span></div>
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<span lang="EN-US"><span style="font-size: x-small;">[1] <a href="https://www.personneltoday.com/hr/annual-leave-coronavirus/">https://www.personneltoday.com/hr/annual-leave-coronavirus/</a>
accessed 13.7.20<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: x-small;">[2] <a href="https://www.inc.com/lolly-daskal/4-scientific-reasons-why-vacation-is-awesome-for-you.html%20accessed%2013.7.20">https://www.inc.com/lolly-daskal/4-scientific-reasons-why-vacation-is-awesome-for-you.html
accessed 13.7.20</a><o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: x-small;">[3] <a href="https://hbr.org/2014/02/when-a-vacation-reduces-stress-and-when-it-doesnt">https://hbr.org/2014/02/when-a-vacation-reduces-stress-and-when-it-doesnt</a>
accessed 13.7.20</span><o:p></o:p></span></div>
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----------------------------------------<br />
<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" />Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.<br />
Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. <br />
Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0tag:blogger.com,1999:blog-4396501022916789463.post-43291061827206677942020-06-15T08:45:00.003+01:002022-08-01T16:12:51.086+01:00‘Mood Freezing’ for stress and other negative emotions<div class="separator" style="clear: both; text-align: center;"><br /></div><span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman"; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<a href="https://1.bp.blogspot.com/-OIoPymUgYAI/XjamieGtJlI/AAAAAAAACCs/2M6yB7xC2fMEaNOaYYOCKTFLkUIJL_FkgCEwYBhgL/s1600/food.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://1.bp.blogspot.com/-OIoPymUgYAI/XjamieGtJlI/AAAAAAAACCs/2M6yB7xC2fMEaNOaYYOCKTFLkUIJL_FkgCEwYBhgL/s1600/food.png" /></a></div>
For many of us in lockdown, having a special meal with a loved one (virtual or otherwise) or just putting our feet up with a tasty snack and a tipple can help us unwind and, in fact, there is some evidence to show that this works.<br />
<a name='more'></a><br />
<h4>
How does eating reduce stress? </h4>
We often talk about ‘comfort eating’, but how does that actually work?<br />
<br />
In the short term, stress tends to reduce your appetite, but if the stress keeps on coming the opposite happens. The adrenal glands release a hormone called cortisol which increases your appetite. It also tends to increase the stores of fat in the abdomen. Studies also seem to show that fatty, sugary foods may reduce the stress response, so they genuinely do make us feel better, when we first eat them.<br />
<br />
<h4>
Why do we drink more alcohol when we’re stressed?</h4>
Women are more likely than men to turn to food for comfort, but men are more likely to use alcohol or tobacco to help them cope. Alcohol is a sedative which affects the nervous system and alters your brain chemistry, especially the parts that deal with rewards and pleasure. In the short term, this can help you forget your stress, feel happier and more relaxed and get to sleep easier. (Having said that, although alcohol may help you drop off, it doesn’t keep you asleep for long, and it’s also a diuretic so you’re more likely to wake early to use the loo.)<br />
<br />
Both alcohol and food are avoidance tactics, they take your mind off what is stressing you out. If that’s an occasional thing, it’s not great for your health but your body will bounce back. But, as a regular coping strategy, excessive food and alcohol do more harm than good and may prevent you from taking practical steps to reduce the stress you are under. And if you put on weight or start to worry about your drinking, your stress will increase.<br />
<br />
You can’t remove all stress from your daily life, but you can learn to deal with it in ways that don’t simply create more stress down the line. We have plenty of tips for relaxing without food or alcohol on this site, but here are our top picks.<br />
<br />
<h4>
Calorie- and Alcohol Free Ways to Relax:</h4>
<div>
</div>
<ul>
<li>Use mindfulness. Mindfulness is ‘trendy’ at present so you might be rolling your eyes and thinking ‘not again’. But there is plenty of evidence to show it works and its popularity means there are lots of free apps to help you start.<br /> </li>
<li>If mindfulness isn’t ‘your thing’ try colouring books. We’re not kidding, they really do help – see how <a href="https://yorkshirestressmanagement.blogspot.com/2016/03/stress-and-colouring.html" target="_blank">colouring books can help your stress levels here</a>.<br /> </li>
<li>Use guided relaxation. <a href="http://www.yorkshirestressmanagement.com/freebies.htm" target="_blank">Like this free one</a> from stress expert Debbie Waller.<br /> </li>
<li>Learn to breathe properly. There’s a lot of research to show that breathing exercises, which are easy to learn, can help reduce your stress levels. <a href="https://yorkshirestressmanagement.blogspot.com/2014/11/quick-fix.html" target="_blank">Try this quick fix relaxation</a>.<br /> </li>
<li>Be proactive in protecting yourself from stress. There are<a href="https://yorkshirestressmanagement.blogspot.com/2014/06/a-ten-point-plan-to-laid-back-life.html" target="_blank"> tips for this here</a>.<br /> </li>
<li>Get into green space. Even urban spaces with greenery will help improve your health and reduce your stress. <a href="https://debbiewaller.com/hypnoblog/88-nature" target="_blank">Find out more about nature and stress here</a>.<br /> </li>
<li>Get regular exercise: stress is basically a burst of energy to help you deal with an emergency. Yoga, sports, dancing and walking all help you wear off the stress hormones naturally.<br /> </li>
<li>Spend time with your pet if you have one. Studies show that stroking a dog or cat helps us to relax, and talking to any pet can be less stressful than confiding in people because we don’t worry about being judged. <a href="https://yorkshirestressmanagement.blogspot.com/2017/09/can-having-pet-help-reduce-your-stress.html" target="_blank">Find out more about how pets can reduce your stress here</a>.<br /> </li>
<li>Talk it over. Then again, your pet may not have much advice or insight to offer. It’s true that a problem shared is a problem halved because others see your situation from the outside and may come up with solutions you haven’t thought of. If a friend can’t help, a therapist might.<br /> </li>
<li>Have a good laugh. It’s officially good for you because it decreases stress hormones and increases endorphins – chemicals that make us feel good. <a href="https://yorkshirestressmanagement.blogspot.com/2016/11/laugh.html" target="_blank">Learn more about the benefits of laughter here</a>.</li>
</ul>
<br />
You’ll find more healthy, stress-busting tips on this blog, and if you need help putting any of them into place, please contact us.<br />
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<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span><br />
<span style="font-size: x-small;">Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-84542277467701670772020-04-20T08:54:00.003+01:002022-10-17T13:27:28.643+01:007 Unusual ways to reduce your anxiety <meta http-equiv='refresh' content='0; URL=https://hypnotherapytrainingblog.blogspot.com/2022/10/anxiety-reduction.html'>
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This page has been moved, please go to <a href="https://hypnotherapytrainingblog.blogspot.com/2022/10/anxiety-reduction.html">https://hypnotherapytrainingblog.blogspot.com/2022/10/anxiety-reduction.html</a><br />
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<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control. Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-14794741815056217652020-03-16T10:02:00.000+00:002020-03-16T10:02:17.910+00:00How to stay calm in a crisis: and why you should<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-dnjeSU3LUlQ/XWzaegXZ7oI/AAAAAAAABfM/pksZMPp-HE87AI8kUPVS_xcBJ0Qks5uhwCLcBGAs/s1600/crisis.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://1.bp.blogspot.com/-dnjeSU3LUlQ/XWzaegXZ7oI/AAAAAAAABfM/pksZMPp-HE87AI8kUPVS_xcBJ0Qks5uhwCLcBGAs/s1600/crisis.png" /></a></div>
We’ve probably all heard the one about the swan – calm and serene on the top, paddling like mad down below. But which half are you in a crisis? The Cambridge Dictionary defines calm as ‘peaceful, quiet, and without worry’, and we probably all know people who seem to naturally remain that way no matter what life throws at them. If you’re not one of them, you may not realise just how useful it can be to keep your cool and manage your emotions.<br />
<a name='more'></a><br />
Of course, it’s much easier to stay calm when life is going well, but there are lots of benefits to being that way even in a crisis. We all laugh at Corporal Jones in Dad’s Army or Basil Fawlty when they flap about things going wrong, but it’s rarely helpful in doing anything about the situation!<br />
<br />
<h4>
Benefits of being calm</h4>
<ul>
<li>It helps you think more clearly and deal with whatever chaos is happening around you: it’s well documented that the stress response turns off your ‘thinking brain’</li>
<li>You’re more likely to be successful in reaching goals: ‘TalentSmart’ says that 90% of top performers in the workplace have a high EQ (emotional intelligence) quotient, and one of the markers of high EQ is the ability to stay calm under pressure</li>
<li>It helps you stay optimistic and positive: focusing on the positives in any situation, or on solutions rather than obstacles, helps reduce negative self-talk</li>
<li>It’s good for your health:<br />- a study at Penn State University showed that ‘adults who fail to maintain positive moods such as cheerfulness or calm when faced with the minor stressors of everyday life appear to have elevated levels of inflammation’<br />- The European Heart Journal said that ‘the incidence of heart attack was almost five times higher in the two hours after an angry outburst, and the risk of stroke increased three-fold’</li>
</ul>
<br />
Interestingly, the Oxford Dictionary defines calm as both <br />
<ul>
<li><i>the absence of </i>strong emotions; calm feelings</li>
</ul>
and<br />
<ul>
<li><i>not showing</i> or feeling nervousness, anger, or other strong emotions</li>
</ul>
So, apparently, even ‘fake it till you make it’ helps. Calm is a skill you can learn, and here are some ways you can bring more of it into your life.<br />
<br />
<h4>
<br />How to keep calm under pressure:</h4>
<ul>
<li>Have a good start to the day – follow a short calming ritual every morning, whether that’s breakfast before the kids get up, a cup of tea before leaving for work, ten minutes yoga, or listening to calming music in the car. Starting in a rush will carry that feeling on through the day. See more about this <a href="https://yorkshirestressmanagement.blogspot.com/2019/08/morning-stress.html" target="_blank">here</a>.</li>
<li>Check your reactions to stressful events regularly. Learn new coping strategies if the old ones aren’t working for you – you will find quite a few elsewhere on this blog. Relaxation, <a href="https://yorkshirestressmanagement.blogspot.com/2016/03/stress-and-colouring.html" target="_blank">colouring</a>, and exercise are just a few suggestions.</li>
<li>Take a moment before you react; avoid a kneejerk reaction by taking a few deep breaths. If you can, consider removing yourself from the situation for a brief time and responding later.</li>
<li>Refuse to take things personally: if someone’s comments or actions are rude, offensive or upsetting, it’s coming from their lives and attitudes and may have nothing to do with you.</li>
<li>Eliminate clutter from your environment. This includes all types of clutter, including untidiness, excessive noise, interruptions, and other distractions, as well as emotional drains.</li>
<li>Get enough sleep. It’s much easier to remain calm when you’ve had enough sleep, which helps to reduce the stress in your mind and body. Being well-rested also allows you to handle stressful situations better. However busy you are, you’ll usually get more done if you maintain your normal sleep schedule.</li>
<li>Talk to a friend: sharing your frustrations can help you see different solutions.</li>
<li>Look at the big picture: will this really matter in an hour, a week or a year?</li>
<li>Aim for excellence, not perfection. Manage your expectations and keep them realistic.</li>
</ul>
<br />
Staying calm in challenging situations can be tricky, but it’s a skill you can learn. Practice your new attitude with the least chaotic situations first to get yourself into the habit of using them. Move up to the bigger ones later, until you are staying amazingly cool, calm, and collected at all times.<br />
<br />
<br />
<span style="font-size: x-small;">Resources: <br />https://psychcentral.com/news/2015/06/10/long-term-benefit-from-staying-calm-in-stressful-circumstances/85562.html<br />https://www.careeraddict.com/5-reasons-why-staying-calm-under-pressure-will-make-you-successful<br />https://www.hopkinsmedicine.org/health/wellness-and-prevention/for-your-heart-stay-calm-and-cool</span> <br />
<br />
------------------------------------------------------<br />
<br />
<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-1007900306030505782020-02-17T10:35:00.000+00:002020-03-14T22:07:19.799+00:00Seven tips to avoid the winter blues<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-UNmbjGRKgA0/XWvIop3mDRI/AAAAAAAABfA/hCNEvpBd5Ds4JePb-X5JN9z0Cg3zKqLcACLcBGAs/s1600/winter.blues.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://1.bp.blogspot.com/-UNmbjGRKgA0/XWvIop3mDRI/AAAAAAAABfA/hCNEvpBd5Ds4JePb-X5JN9z0Cg3zKqLcACLcBGAs/s1600/winter.blues.png" /></a></div>
Seasonal affective disorder (SAD), also known as ‘winter depression’ or ‘the winter blues’, is a type of depression that comes and goes in a seasonal pattern. Around six per cent of us are thought to suffer from it, another ten per cent or so have milder seasonal mood swings, and most of us seem to feel more lethargic and less positive during the winter months. One study even showed that heavy rain increases the number of negative posts on Facebook!<br />
<a name='more'></a><br />
If you know that your mood drops as the light changes and the colder weather rolls around, you can take action to help prevent it. Start now to focus your time and energy on things that bring you happiness.<br />
<br />
Consider these tips to help you gain a more positive mindset during winter:<br />
<br />
<ol>
<li> <i>Find some quotes that lift your mood and keep them handy, for example on your screensaver</i>.<br />There is beauty and joy in the winter months, although it’s often more subtle that the beauty of a warm summer day. The American novelist Amelia Barr said:<br /><br />It is only in sorrow bad weather masters us; in joy, we face the storm and defy it.<br /><br />And from the English writer John Ruskin:<br /><br />Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather.<br /> </li>
<li><i>Fit ‘SAD-friendly’ Full Spectrum light bulbs in the rooms where you spend most of your time .</i><br />Many researchers attribute the drop in our mood in winter months to changes in the light. Being in full-spectrum light, even if it’s artificial, works much better to help your mood than just turning on all the lights in your house, and is even thought to help to boost productivity and mood.<br /> </li>
<li><i>Take a break</i>.<br />If time and finances allow, visit somewhere sunny and warm each winter, even if only for a few days. The anticipation of the change in routine will help lift your mood in the run-up to your holiday as well.<br /> </li>
<li><i>Get outside, even in bad weather. </i><br />Being outside, even when it’s cold, can lift your mood and make you feel more positive. Being in natural surroundings has been proven to reduce tiredness, anxiety and depression and a study in Norwich showed that ‘natural surroundings’ doesn’t have to mean long treks through snowy forests. Urban parks, street greenery and undeveloped areas with natural vegetation all help. (See <b><a href="https://debbiewaller.com/hypnoblog/88-nature" target="_blank">this article</a></b> on my other blog for more information about this.)<br /> </li>
<li><i>Find activities that keep you busy and make you happy.</i><br />If the weather is too bad to go out, make the most of it. Have a duvet day. Start that book you've always wanted to read or binge-watch your favourite TV series. Many winter sports like skiing or snowboarding are now offered <span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">at </span>indoor activity centres and can bring you the emotional and physical benefits of exercising whilst offering a more controlled version of the winter weather.<br /> </li>
<li><i>Remember that depression is treatable - even if it's only occasional.</i><br />If your mood dips and you feel generally fed up in the winter months, these ideas might help you shake off the winter blues, but it's important to take depression seriously. It’s not a sign of weakness; in fact, in my experience, it often affects people who are strong and try to keep going no matter what. If your symptoms are severe and you’re struggling to cope the best first stop is your doctor, who can offer a number of services that might be helpful including therapy and medication.<br /> </li>
<li><i>Remind yourself that Spring is just around the corner.</i><br />Focus on the things that matter to you and make you happy. Winter is only a season, and you'll have spring, summer, and autumn to do all kinds of great things outside in the sunshine. The colder days will pass more quickly if you have something to do to occupy your time, and spring will arrive before you know it. </li>
</ol>
<br />
<br />
<span style="font-size: x-small;">Resorces:</span><br />
<span style="font-size: x-small;">https://www.webmd.com/balance/features/can-rainy-days-really-get-you-down#1</span><br />
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----------------------------------------------------------<br />
<br />
<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-80853567951448989272020-01-20T12:11:00.000+00:002020-03-14T22:19:53.791+00:009 top tips to make change happen<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-r3CTAiOhKjo/Xm1Xm5b6S9I/AAAAAAAACEE/HI2-tkaOzk47YSReZMDiDOjoBiXJlS5vgCEwYBhgL/s1600/9%2Btips%2Bto%2Bmake%2Bchange%2Bhappen.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://1.bp.blogspot.com/-r3CTAiOhKjo/Xm1Xm5b6S9I/AAAAAAAACEE/HI2-tkaOzk47YSReZMDiDOjoBiXJlS5vgCEwYBhgL/s1600/9%2Btips%2Bto%2Bmake%2Bchange%2Bhappen.png" /></a></div>
It’s a New Year, and a New Decade, so I am sure many of you are making plans to change things around. Not just the traditional resolution kind of thing but also a real wish for things to be better in the long term. The problem is that in order to make those wishes into reality instead of just an item on a (mostly ignored) ‘to do’ list, you need a plan.<br />
<a name='more'></a><br />
Try these proven tips to help you achieve your dreams:<br />
<ol>
<li><b>Know what you want</b>. Having a general idea that you would like to be fitter or more organised is great but how will you know when you get there? So, think about how you will look, feel and think when you reach your goal. How much fitter do you want to be, for example? A world record marathon runner or just able to run up three flights of stairs comfortably?<br />
</li>
<li><b>Decisive action leads to success</b>. Make a written plan. A spreadsheet, even, if you’re that kind of person. Include (a) each step you can take to reach your goal, (b) what you need to take it, and (c) when you can put it in place. For example, if you want to reduce your weight, your first step might be (a) ‘look for a diet that suits my lifestyle’, (b) ‘I can look online’ (c) ‘I can do this next week on my day off while the kids are at school.<br />
</li>
<li><b>Don’t set yourself up for failure</b>. Make sure the steps you have identified are achievable and practical, and that you have allocated enough time to complete each one.<br />
</li>
<li><b>Don’t go it alone</b>. Tell your nearest and dearest what you are doing and enlist their support.<br />
</li>
<li><b>Offer suggestions if people aren’t sure how to support you</b>. For example, ask your other half to buy you flowers or a DVD for Valentines this year instead of wine and chocolates to help you reduce your calorie intake.<br />
</li>
<li><b>Improve or acquire the skills you need to achieve your goal</b>. For example, if you want to do some bricklaying as part of your DIY campaign, or learn money management techniques to get your finances in order, find out how from an expert. You could do this by downloading an ebook, watching you-tube videos or going to webinars or classes.<br />
</li>
<li><b>Get started.</b> The first step is by far the most important step in order to make your plans a reality. Making the initial move will help boost your confidence and inspire you to follow through with the later ones.<br />
</li>
<li><b>Don’t be afraid of failure or allow setbacks to make you give up your plans</b>. If something doesn’t work, try again a different way. It’s always a learning experience and being able to say that you've given an honest attempt is positive in itself.<br />
</li>
<li><b>Accept that change of all kinds can be stressful and do it anyway.</b> It's a short term pain for long term gain. There is plenty of help in dealing with stress on this site, or you can<a href="mailto:debbie@yorkshirestressmanagement.com" target="_blank"> contact me</a> if you need more personal help.</li>
</ol>
<br />
Many of the plans that we create in our minds remain there - only a dream. But if you truly want something, you stand to gain a lifetime of happiness by chasing it.<br />
<br />
You only have one life to live; with decisive action and persistence, you can overcome every obstacle in your way to achieve the reality you want!<br />
<br />
<br />
----------------------------------------------------------------<br />
<br />
<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br />
</span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-91347843636120619832019-12-16T11:14:00.000+00:002020-03-14T22:21:43.307+00:00Is social pressure limiting your life?<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-W4fhqh3MTxY/XOhL3XTlqKI/AAAAAAAABMY/8NA7zoUf3hMQt-6Par2kCjFrIWo3x2YSQCEwYBhgL/s1600/Is%2Bsocial%2Bpressure%2Blimiting%2Byour%2Blife_.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://1.bp.blogspot.com/-W4fhqh3MTxY/XOhL3XTlqKI/AAAAAAAABMY/8NA7zoUf3hMQt-6Par2kCjFrIWo3x2YSQCEwYBhgL/s1600/Is%2Bsocial%2Bpressure%2Blimiting%2Byour%2Blife_.png" /></a></div>
You might think of social pressure (sometimes called peer pressure) as something that forces teenagers to smoke or get involved with drugs or alcohol. But we can all be pressured into doing, or not doing, things in order to get approval from others at any age. Sometimes it’s those we care about – family or friends– and sometimes those like neighbours or colleagues, who touch our lives much more briefly. We worry about providing the perfect Christmas, about being ‘good enough’, about being judged, and about fitting in.<br />
<br />
<a name='more'></a>Social pressure can be very powerful and some studies suggest it can actually change your perception of reality. Resisting it, especially if you rely on good old fashioned will power, can feel very uncomfortable. As '<i>Psychology Today'</i> says<br />
<i></i><br />
<blockquote class="tr_bq">
<i>Fitting in feels good, even at the expense of your otherwise good sense(s)—and we pay an emotional price for the courage of our convictions.</i></blockquote>
<br />
Perhaps one reason that social pressure is so powerful is that it can be a good thing. It can encourage us to recycle, to obey social rules and laws, refuse a drink when we’re driving, or to donate to charity. But when it limits your life in ways you find stressful, it’s time to look at ways of taking back control. <br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<h4>
Coping better with negative peer pressure:</h4>
<div style="text-align: justify;">
<br />
As we've said, going against the social pressure tide can feel uncomfortable, but so can going along with things that you know are wrong for you. Sometimes you have to take a stand and these are our top tips about doing just that.<br />
<br />
<table border="1" bordercolor="#111111" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 553;"><tbody>
<tr> <td align="center" bgcolor="#669900" bordercolor="#FFFFFF" width="88">Create Positive Thoughts</td> <td align="center" bgcolor="#D7FF84" bordercolor="#FFFFFF" width="462"> <br />
<ul>
<li><div style="text-align: left;">
Anxiety is created by your thoughts. If you're worried about what other people are thinking you will start to feel anxious.</div>
</li>
<li><div style="text-align: left;">
If you focus on what you're doing and why, you will worry less about what other people think. Remind yourself it's OK to make the right decisions for you.</div>
</li>
</ul>
</td> </tr>
<tr> <td align="center" bgcolor="#66CCFF" bordercolor="#FFFFFF" width="88">Gain Some Perspective</td> <td align="center" bgcolor="#BFEBFF" bordercolor="#FFFFFF" width="462"> <br />
<ul>
<li><div style="text-align: left;">
The social worries you have now are probably different from the ones you had five or ten years ago. </div>
</li>
<li><div style="text-align: left;">
Ask yourself how much your current worries will matter in a couple of years.</div>
</li>
</ul>
</td> </tr>
<tr> <td align="center" bgcolor="#33CCCC" bordercolor="#FFFFFF" width="88">Try a Small Step First</td> <td align="center" bgcolor="#C1F0F0" bordercolor="#FFFFFF" width="462"> <br />
<ul>
<li><div style="text-align: left;">
Make your challenges to peer pressure small at first. For example, if you currently dress to please others, make gradual changes to your style over time until you are 'doing your own thing'. </div>
</li>
</ul>
</td></tr>
<tr> <td align="center" bgcolor="#9999FF" bordercolor="#FFFFFF" width="88">Challenge Your Boundaries</td> <td align="center" bgcolor="#D2D2FF" bordercolor="#FFFFFF" width="462"> <br />
<ul>
<li><div style="text-align: left;">
Think of one thing you have avoided doing because of fears about what someone else might say. Maybe that's karaoke or having your hair died blue! </div>
</li>
<li><div style="text-align: left;">
Make a plan, set a deadline and go for it.</div>
</li>
</ul>
</td> </tr>
<tr> <td align="center" bgcolor="#FF9900" bordercolor="#FFFFFF" width="88">Learn to say No</td> <td align="center" bgcolor="#FFD99F" bordercolor="#FFFFFF" width="462"> <br />
<ul>
<li><div style="text-align: left;">
Sometimes people will try to pressure you whatever you do. Learn to say 'No' and mean it. </div>
</li>
<li><div style="text-align: left;">
If you have trouble with this, <a href="mailto:debbie@yorkshirestressmanagement.com" target="_blank">email me </a>and ask for my free guide to saying no tactfully and firmly.</div>
</li>
</ul>
</td> </tr>
</tbody></table>
<br />
<br />
<br />
<span lang="EN-US">Peer pressure can be spoken or unspoken, direct or indirect. But if you think it is impacting your life and preventing you from being the person you want to be, you can learn to resist it.</span><br />
<span lang="EN-US"> </span><br />
<span lang="EN-US">Life is short. Be certain you’re living the life you deserve.</span><br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<span style="font-size: x-small;">References</span><br />
<span style="font-size: x-small;">https://www.psychologytoday.com/gb/blog/am-i-right/201404/the-astonishing-power-social-pressure</span></div>
-------------------------------------------------------<br />
<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span><br />
<span style="font-size: x-small;">Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com1Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-16699431917097873312019-11-06T11:14:00.000+00:002020-03-14T22:23:25.755+00:00How to deal better with workplace stress<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-2JAvANLjW6A/XOVKgJhxX1I/AAAAAAAABMQ/pm-qqDFF1KkP3xETsIwFKUwBJi9eVfu-wCEwYBhgL/s1600/workplace-stress.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://3.bp.blogspot.com/-2JAvANLjW6A/XOVKgJhxX1I/AAAAAAAABMQ/pm-qqDFF1KkP3xETsIwFKUwBJi9eVfu-wCEwYBhgL/s1600/workplace-stress.png" /></a></div>
However much you enjoy your job, there will be days where it causes stress. Tight deadlines, difficult clients, too much work or not enough – the causes of workplace stress are many and varied but they happen to just about everyone and it’s best to make sure you have a plan in place to deal with them when they do. <br />
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<h4>
<span style="color: #274e13;">Causes of work-related stress</span></h4>
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Of course, the real cause of occupational stress is not what you actually experience but how you interpret and respond to that experience.<br />
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If being surrounded by small children is your ideal way to spend the day, then working in a nursery could be your dream job. If you love numbers, accountancy might be the way to go. But if these things don’t ‘float your boat’, you would be well advised to look for a different career.<br />
Workplace stress can make you feel very isolated. All your colleagues appear to be coping well, and you feel it’s just you that is struggling, but that may not actually be true.<br />
<ul>
<li>In 2017/18 stress, depression or anxiety accounted for 44% of all work-related ill health cases and 57% of all working days lost due to ill health</li>
<li>59% of adults say they experience workplace stress </li>
<li>Only 9% say they have never experienced it.</li>
</ul>
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With this in mind, you can see that it’s not just you. Many of the people around you are affected by workplace stress, even if on the surface everything seems fine. Sometimes just realising this is helpful, and sometimes you need to do a bit more. </div>
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<h4>
<span style="color: #274e13;">Solutions for Workplace Stress </span></h4>
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Any general stress management techniques outlined on this blog site will help you, but there are a few specific things that can help you reduce stress from work. These include:<br />
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<ul>
<li>Ensuring you have a support network</li>
<li>Learning to recognize what you can let go of and what you need to do something about</li>
<li>Making sure you have a good work-life balance</li>
<li>Getting help if you need it</li>
</ul>
<b><i>Who should be in your support network?</i></b><br />
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The right supporters help you stay grounded and relax, even when times are stressful.<br />
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Your support network could be drawn from friends, family, or even your co-workers because they can offer different kinds of support.<br />
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Friends and family can help you stay connected with things you do outside of work – hobbies, fun and relaxation. It’s important not to let this go when you’re stressed because it helps you ‘recharge your batteries’ and ‘let your hair down’. They can also listen to how you’re feeling and offer the right kind of support because they love you and know you best.<br />
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Colleagues understand what pressures are on you at work, because they’re experiencing them too, and sometimes (for example, if parts of your work need to be kept confidential) they can listen or offer practical suggestions when family can’t. <br />
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<b><i>When can you let things go?</i></b><br />
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This is something only you can decide because it will depend on your job and the kind of stress you’re experiencing. But I’m sure you’ve come across the Serenity prayer in some context or other:<br />
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Please grant me the serenity to accept the things I cannot change,<br />
The courage to change the things I can,<br />
And the wisdom to know the difference.<br />
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This is a really good guideline for workplace stress (as well as many other things). Trying to change something that is not in your power to change will only make you more stressed. If you can learn to accept some things and take a more relaxed attitude, you will feel less stressed. Stress cuts off the thinking brain and when you’re feeling better you are more creative, inspired and energized. Being more relaxed will also help clear your mind to think of better ways of approaching those things that might be improvable.<br />
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<b><i>A good work-life balance</i></b><br />
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If work takes over, it’s difficult to cope. Just a few minutes a day to do something you enjoy – read a book, watch TV, go for a walk etc will help you feel better. Check out our other article giving you ten different ways to improve your work-life balance. <a href="https://yorkshirestressmanagement.blogspot.com/2014/09/work-life-balance.html" target="_blank">HERE</a><br />
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<b><i>Getting help</i></b><br />
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We talk more about mental health issues than we used to be it can still be a taboo subject, especially in some workplaces. But don’t be afraid of asking for help if you need it, especially if your work stress is creating difficulties in all areas of your life, or if you have physical or emotional symptoms that are making you feel unwell.<br />
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Your HR department might be helpful but, if you prefer to keep things out of the workplace, your GP or a therapist can help you put better coping strategies in place. <br />
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<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control. Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
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<span style="color: black; font-family: "times new roman"; font-size: x-small; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">References<br />https://www.mentalhealth.org.uk/statistics/mental-health-statistics-stress (22.5.19)<br />http://www.hse.gov.uk/statistics/causdis/stress.pdf (22.5.19)</span><br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-7060467489650377722019-10-21T09:41:00.000+01:002020-03-14T22:32:10.306+00:00Can boring tasks help reduce your stress?<div class="separator" style="clear: both; text-align: center;">
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Are there jobs you just have to do – at home or at work – that bore you out of your skull? What is it that does this for you? Washing, ironing, filing? And can you turn things around, so they actually help you feel better? The answer is almost certainly yes. Read on if you want to know how.<br />
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<a name='more'></a>Since these tasks have to be done, finding a way to make them more fun or even good for your mental health is a big bonus. Clearly some of these ideas will work better than others depending on the actual jobs you find boring, but work your way down the list and find one (or more) that work for you.<br />
<h4>
<br />How to get the best from boring tasks</h4>
<ol>
<li><i>Carry out your tasks mindfully</i>. Mindfulness is about focusing your mind completely on what you’re doing in the present moment, without letting it wander to the past or the future. So, if you’re washing dishes you allow yourself to become immersed in an awareness of the temperature of the water, the smell of the soap, the weight of the plate you’re holding and so on. It’s tricky at first but if your mind wanders, gently bring it back and focus again. It will get much easier with practice and is really good for your stress levels. A study in Florida University showed that washing dishes mindfully can reduce anxiety by up to 27%.<br /> </li>
<li><i>Swap jobs or negotiate with other people</i>. It may be that the chores you find boring are relaxing to someone else. If you have a rota, at work or at home, see if you can swap the jobs you dislike the most for something you find more agreeable.<br /> </li>
<li><i>Do them properly</i>. There is little value in rushing boring tasks and doing them badly. Making sure you are thorough prevents you from having to repeat them. And at least you can end feeling satisfied you've done a good job.<br /> </li>
<li><i>Find a positive reason for doing the task.</i> For example, clutter-free environments help us feel better, physically and emotionally so tidying and cleaning will have long term benefits and help create a sense of calm. Gardening and vacuuming use calories and offer a chance to exercise.<br /> </li>
<li><i>Build in benefits</i>. A Japanese study showed that citrus smells help to decrease anxiety, depression, confusion, fatigue and anger. So, choose lemon or lime scented cleaning materials to help boost your mood.<br /> </li>
<li><i>Don’t procrastinate</i>. There is nothing worse that being left with a huge pile of dull and boring tasks which you feel compelled to do. Have a schedule and get them out of the way on a ‘little and often’ basis, maybe one or two a day.</li>
<li><i>Reward yourself </i>– alternate jobs you find dull or uninteresting with those you enjoy so that you have something to look forward to.</li>
</ol>
With time, you may actually look forward to chores when you start to feel stressed. This is much better than turning to TV, food, alcohol, or any other activity with no health benefits. You’ll feel better and get all those annoying tasks done at the same time.<br />
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<span style="font-size: x-small;">References<br />https://www.rd.com/home/cleaning-organizing/health-benefits-chores/</span><br />
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<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control. Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby area, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-25961703761383732022019-09-16T08:36:00.000+01:002020-03-14T22:33:14.520+00:005 Easy Ways to Reduce Your Tech-Based Stress<div class="separator" style="clear: both; text-align: center;">
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Technology is great when it helps you connect with friends and colleagues, but it can also cause high levels of stress. For example, those who constantly check their phones are likely to report stress levels significantly higher than those who don’t, and heavy use of mobile phones has been linked to sleep disturbances.<br />
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Many people consider gadgets like mobile phones and computers to be an essential part of modern life, and it’s hard to turn them off completely. But you can manage your tech use to help reduce the stress it creates.<br />
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These are our best suggestions and, if you have others, feel free to post them in the comments.<br />
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<ol>
<li><b>Audit your tech tools.</b> Once you know that tech stress is an issue, you need to identify if it’s all tech or just specific tools.<br />- Write a list of all the gadgets you use, including fitness watches and apps. Brainstorm this over a couple of days to ensure your list is complete.<br />- Rate each item on the list for how valuable they are to you, and how much they improve your life. Use a scale of one to five, where five is 'absolutely essential to life or happiness', and one is 'not adding anything to your life'.<br />- Think of ways to reduce or eliminate your use of anything you’ve rated under three.<br /> </li>
<li><b>Make a plan</b>. Once you know which tech stuff you really need and want to use:<br />- Limit your time on even essential tech. Each time you turn on a device be aware of what you want to use it for, and how you will accomplish that without getting distracted.<br />- If you’re not using it TURN IT OFF!<br />- Schedule regular time away from technology, such as a day without tech or TV. Find something more interesting to do with your time (and avoid the urge to post on social media about it!).<br /> </li>
<li><b>Deal with your tech stress triggers</b>. This means finding very specific answers to the question ‘how does tech stress me?’ Keep a diary for at least a week which tracks<br />- your emotional state before and after you use each piece of tech on the list you made above.<br />- how often you use each piece of tech on your list<br />(Ironically enough, a spreadsheet is often good for doing this!)<br /><br />Once you’ve done this, look for ways to reduce your use of the ones that stress you the most. Or, at least, change the ways you use them (for example, have separate phones for work and home, then switch off the work ones outside working hours).<br />Sometimes even changing your ringtone can help. A recording of your child saying ‘I love you’, your cat purring, or your favourite song puts you in a better frame of mind than a bell or buzzer.<br /> </li>
<li><b>Clean up your connections</b>. Go through all of your social media accounts and emails and disconnect yourself from anyone who creates unnecessary stress. Leave any online groups where there is bullying, anger or intolerance. In the future<br />- keep your list of contacts smaller, and more positive.<br />- switch off notifications; they make you feel you have to interrupt what you’re doing to respond to other people’s online activity.<br />- check your phone at set times for messages and posts instead.<br />- clean out your email filing and delete old messages. Make your junk rules and filters stronger if you often have a lot of spam to wade through. Remove yourself from mailing lists if you never read the messages.<br /> </li>
<li><b>Don’t stress about making changes</b>. If you’re currently checking your messages multiple times an hour, it will take time to reduce it to once or twice a day. It’s important to avoid putting too much pressure on yourself to change too fast, and to have realistic expectations of what you can achieve. Make a schedule and reduce your tech gradually.<span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> </span></li>
</ol>
<h4>
Reducing your Technology Stress</h4>
<ul>
<li>Give yourself the chance to work through each of these steps and get used to them. Aim for one change a week, or even one a month, until things feel under control.</li>
<li>Let family and friends know about your technology changes so they don’t worry about not getting an immediate reply from you. </li>
<li>Set up a personal answer-phone message on your mobile and use an automatic response on your email, so people know when you’re likely to get back to them. Set aside specific times each day to return calls or messages. </li>
</ul>
Stress can come from many parts of your life, including technology. Pay attention to how technology affects you. It may be necessary to evaluate how much you depend on tech tools and make some changes in your daily routines with these tools to reduce your stress. And if you need help, of course, get in touch.<br />
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<span style="font-size: x-small;">References<br />https://www.apa.org/news/press/releases/stress/2017/technology-social-media.pdf</span><br />
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<span style="font-size: x-small;"><br /></span>
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control. Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com1Selby District, Yorkshire, UK53.7191444 -1.191316899999947153.7144464 -1.201401899999947 53.723842399999995 -1.1812318999999472tag:blogger.com,1999:blog-4396501022916789463.post-21882808898495311812019-08-19T09:09:00.000+01:002020-03-14T22:36:04.994+00:00The surprising truth about getting out of bed on the wrong side<div class="separator" style="clear: both; text-align: center;">
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Have you ever wondered why we say feeling grumpy or out of sorts can be the result of ‘getting out of the wrong side of the bed’? A study has shown that it may be based in fact, although it’s less to do with which actual side of the bed you’re on, and more about your state of mind when you get up in the morning.<br />
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<a name='more'></a>The more stress you’re anticipating over the day the more difficult your day is likely to be, even if the stressful event you were anticipating doesn’t happen.<br />
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Jinshil Hyun, a researcher at Pennsylvania State University, asked 240 people to use their smartphones to fill out stress surveys and complete working memory exercises seven times a day over a two-week period. Those who were the most stressed in the morning had the most difficulty learning and remembering information in the afternoon. Hyun suggested this is because their ‘working memory’ is affected.<br />
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Martin Sliwinski, also at Pennsylvania State University says that ‘A reduced working memory can make you more likely to make a mistake at work or maybe less able to focus’. All of which, of course, adds to your likelihood of having a 'bad day'.<br />
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So, if you want to make the most of every day, you need to start it with a positive attitude. Here are our tips for doing just that.<br />
<h4>
<br />How to Reduce Morning Stress</h4>
Since mornings can be a busy time, you need to plan ahead and make some preparations in advance.<br />
<ol>
<li><i>Wake up just a few minutes earlier</i>. Giving yourself a short time to enjoy a quiet space, meditate, exercise, or even having a drink in the garden on a warm day can help you feel calm and relaxed before everyone else gets up. And setting off for work just a few minutes earlier can sometimes make a big difference to traffic, so you arrive at work less frazzled.<br /> </li>
<li><i>Prepare as much as you can the night before</i>. Things like packing lunch, or sorting out your clothes, be done in advance and will save time in the mornings.<br /> </li>
<li><i>Use affirmations</i>. These work because repeated thoughts make reinforced neural pathways in our brain, so it's better to repeat positive thoughts than negative ones. Design a phrase that you find energizing or soothing. ‘I stay calm while chaos goes on around me’ is a good one for those with multiple demands on them in the mornings!<br /> </li>
<li><i>Don’t rush to check your social media</i>. Facing a flood of messages or news can be overwhelming. Leave it till later in the day when there are not so many demands on your attention.<br /> </li>
<li><i>Have breakfast</i>. According to the ‘Cognitive Effects of Eating Breakfast study’ carried out at the Sussex Innovation Centre, for the majority of us eating in the morning reduces stress, increases your concentration and cognitive abilities, improves problem-solving and hand-eye coordination, and reduces mistakes. Slow energy release foods like eggs, nuts, or fruit, have the most positive effects.<br /> </li>
<li><i>Have a non-caffeinated drink when you get up</i>. Caffeine can increase anxiety, so wait a couple of hours before pouring your first cup of coffee or tea.<br /> </li>
<li><i>Plan your day</i>. Set priorities and work on the most urgent and important tasks first. Check out our blog on time management if you’re not sure how to do this. [<a href="https://yorkshirestressmanagement.blogspot.com/2015/02/time-management-tips.html" target="_blank">HERE</a>]<br /> </li>
</ol>
<div>
If, despite your preparations you still feel you have a difficult day ahead, you can use strategies to help you worry less:</div>
<ul>
<li><i>Avoid dwelling on the negatives</i>. Yes, this is sometimes easier said than done but it can stop the anticipation of an event being worse than the real thing. If you have a difficult meeting coming up, prepare as much in advance as you can. On the way there listen to some calming music so you arrive feeling calm and focussed.<br /> </li>
<li><i>Have something to look forward to</i>. Plan something positive for the end of a challenging day; a meal out, a movie night, or spending quality time with the kids.<br /> </li>
<li><i>Look for another point of view</i>. Our view of an event affects the way we feel about it. Take bungee jumping – some people’s ideal way to spend an afternoon, other people’s worst nightmare. There are often some positives in a situation if you look carefully enough, even if it’s just ‘by tonight that will be over with’.<br /> </li>
<li><i>Share your feelings with a friend</i>. It’s not weak to ask for help if you need it, it’s sensible. You can support them when they have a ‘bad day’.<br /> </li>
</ul>
And finally, remember, if you feel you have more 'bad' days than good ones, you may be suffering from stress, anxiety or depression. See a medical professional, or consider enlisting the help of a stress management coach or therapist.<span style="background-color: white; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-variant-east-asian: normal; font-variant-numeric: normal;"> </span><br />
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<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control. Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
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<span style="color: black; font-family: "times new roman"; font-size: x-small; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">References: <br />https://news.psu.edu/story/526774/2018/07/03/research/expecting-stressful-day-may-lower-cognitive-abilities-throughout<br />https://www.dailymail.co.uk/news/article-2113120/Breakfast-makes-brainy-Morning-meal-reduces-stress-spurs-mental-physical-performance.html</span><br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby area, Yorkshire, UK53.7191444 -1.191316899999947153.7144464 -1.201401899999947 53.723842399999995 -1.1812318999999472tag:blogger.com,1999:blog-4396501022916789463.post-31499713627628470002019-07-15T08:53:00.000+01:002020-03-14T22:37:30.136+00:00How to be a stress-free Mum<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-JE_THKEDR28/XOFE3LZTQsI/AAAAAAAABL0/BbTvP8tXs-ojSlrTYmVZ2q7CocjoWhqdwCLcBGAs/s1600/Mum.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="290" data-original-width="400" src="https://2.bp.blogspot.com/-JE_THKEDR28/XOFE3LZTQsI/AAAAAAAABL0/BbTvP8tXs-ojSlrTYmVZ2q7CocjoWhqdwCLcBGAs/s1600/Mum.png" /></a></div>
Being a mother can be one of the most rewarding and one of the most difficult things you will ever do. Being focused on your family is wonderful but you need to remember to take care of yourself as well. They always say, ‘you can’t pour from an empty vessel’ and if you feel frazzled, stressed and overwhelmed you will not be able to enjoy the family you are trying to focus on, nor will you be setting a good example for your children about looking after their mental health. And remember that although we're talking about Mums this time around, the same applies if you're a Dad.<br />
<br />
<a name='more'></a>So here are my tips for developing a more laid-back attitude to parenting.<br />
<br />
<h4>
Top stress tips for Mums </h4>
<ul>
<li><i>Get a schedule</i>. Having a routine helps everyone. It helps you feel more organised, to remember and prioritise what needs to be done, and to have structure in your day. It helps your kids develop good habits and attitiudes to getting things done. Obviously, family life can be unpredictable, and a certain amount of flexibility is required. You don’t need to do the washing on Christmas Day just because it’s on a Monday this year and that’s washing day. (Yes, I knew someone who actually did this.) But without some sort of plan, your stress levels will likely increase as you rush from one task to another!<br /> </li>
<li><i>Take a breather</i>. Just as your kids sometimes need a time out, so do you. If you feel your frustration levels rising, make sure the kids are safe for a moment, walk into another room and just breathe deeply a few times. Decide on the best way to deal with the situation, then calmly go back and do that. If everyone is on the edge go outside and get some exercise – play ball, go to the park. Find another more productive way to use that energy.<br /> </li>
<li><i>Remember quality time is about being together and not about what you do</i>. You can have quality time with your kids making the beds, cleaning or baking just as easily as you can at the playground. At first, enlisting the kids may tend to make these tasks take longer, but in time you will have support, and your children will learn good life habits. Just like Mary Poppins, try to make these tasks fun. Have a competition to see who can straighten their bed the fastest, or make the least mess when carrying out a task.<br /> </li>
<li><i>Be healthy</i>. Many Mums have a tendency to grab food that’s quick and easy and eat up the kids left-overs. This isn’t the healthiest way to go in many instances. However busy you are, eating well and looking after yourself will help you deal with stress more effectively.<br /> </li>
<li><i>Make sure you have a support system</i>. Other Mums are often a good source of support because they know exactly what you are feeling. Mother and Baby groups work for some people, or join online communities such as Mumsnet or Facebook groups. Make time for the friends you had before you were a Mum as well, they may have been your support system for years and even if they don’t have children themselves, they know you and what you need.<br /> </li>
<li><i>Make time for yourself (and your partner)</i>. Following on from what I just said about friends, remember your children are not the only relationship you have. If you have a partner, make sure you spend time as a couple, as well as being parents. Whether or not you have a partner, try to take five minutes for yourself every day. It can be hard to do but it should be a priority </li>
</ul>
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<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control. Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby area, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-30096969673203605322019-06-17T09:11:00.000+01:002020-03-14T22:40:05.136+00:00Simple ways to improve your coping skills<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-15JqD10Yb_Y/XLmQqiPWhjI/AAAAAAAABKk/6IK4P5_7rc4Ktd8nDuIbubIvFlqVJdZwwCLcBGAs/s1600/copingskills.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="230" data-original-width="320" height="287" src="https://3.bp.blogspot.com/-15JqD10Yb_Y/XLmQqiPWhjI/AAAAAAAABKk/6IK4P5_7rc4Ktd8nDuIbubIvFlqVJdZwwCLcBGAs/s400/copingskills.png" width="400" /></a></div>
Have you ever thought, “I can’t cope,” or “I don’t have the strength to deal with this,” or something along those lines? Many of us, at times, feel that stress or worry are overwhelming, and start believing we’re incapable of dealing with them. But it’s important to give yourself the benefit of the doubt! With a bit of thought and a few basic skills, you can definitely cope better.<br />
<a name='more'></a><br />
Firstly, it’s crucial to achieving peace of mind for you to be able to change your thought patterns. When you notice yourself thinking ‘This is too hard, I can’t cope’ change it around to something more positive: ‘This is hard, but I can deal with it if I use my coping skills.’<br />
<br />
If you’re not sure whether you have those skills or where to find them, these techniques will help you either learn new coping strategies or recognize the ones you already have:<br />
<br />
<br />
<ol>
<li><i>Weigh the possible outcomes.</i> <br />Stop and consider what the possible outcomes of a tricky situation are. What’s the worst that could happen? How have you handled the worst in the past? If the worst happened this time, what could you do? Putting a plan in place (even if you never need it) can make you feel more in control.<br /> </li>
<li><i>Keep yourself in good mental shape</i>. <br />We often talk about what ‘shape’ we’re in but usually we mean physically – is our weight OK, what about our fitness levels. Carry out an emotional audit and check you are caring from yourself in the best way you can psychologically as well. Take time for yourself, rest, have fun now and then and carry out some form of relaxation (meditation, self-hypnosis, etc) regularly. Maintain a connection to your spiritual side, whether that’s tied in with religion or self-help, to help you see situations with clarity.<br /> </li>
<li><i>Maintain a positive outlook</i>. <br />It would be unrealistic to think that every event in your life will be positive, but your outlook can go a long way in helping you to deal effectively with challenges. Success and happiness are not about the situations you face, but how you deal with them.<br /> </li>
<li><i>Learn to believe in yourself. </i><br />Who are you? Take a few moments to really be honest with yourself. What makes you tick? What gives you a true sense of achievement? Have confidence that you have or can learn the skills you need to get through whatever life throws at you.<br /> </li>
<li><i>Don’t be afraid to ask for help, it doesn’t make you a failure</i>. <br />Think of it this way. Three builders are working on a building site, carrying heavy materials from the point of delivery to where they are needed. Joe is determined to work hard and be independent. He does OK for a while but then picks up something that’s too heavy and injures himself. <br /><br />Fred works hard too and carries his fair share alone, but when he comes across something that’s too heavy, he asks Chris to carry the other end. He’s not slacking off but doing what is sensible; unlike poor Joe who is currently off work and doomed to watch daytime TV till his back recovers! <br /><br />So, if the load is too heavy for you alone, or you don’t feel you have the tools to cope, reach out. Get support from a friend or colleague, or contact me for help.</li>
</ol>
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<div>
-------------------------------------------------------</div>
<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span><br />
<span style="font-size: x-small;">Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby District, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-36977809615697042292019-05-20T08:18:00.000+01:002020-03-14T22:41:50.562+00:005 top tips for keeping exam stress under control<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-qAZJ7fxgSbk/XOAwTexF90I/AAAAAAAABLU/ZN9F33nN12wNpn3yuHQ2Anh4GKbxoW60ACLcBGAs/s1600/5%2BTop%2Btips%2Bfor%2Bkeeping%2Bexam%2Bstress%2Bunder%2Bcontrol.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="230" data-original-width="320" height="287" src="https://2.bp.blogspot.com/-qAZJ7fxgSbk/XOAwTexF90I/AAAAAAAABLU/ZN9F33nN12wNpn3yuHQ2Anh4GKbxoW60ACLcBGAs/s400/5%2BTop%2Btips%2Bfor%2Bkeeping%2Bexam%2Bstress%2Bunder%2Bcontrol.png" width="400" /></a></div>
May and June are ‘exam season’ and many of you might be facing GCSE, A level or University exams. It’s a nerve-wracking time for some but it doesn’t have to be. As they say, if you must have butterflies at least get them flying in formation! To train your ‘butterflies' follow our handy guide to getting exam nerves under control.<br />
<a name='more'></a><br />
<h4>
How to reduce exam stress</h4>
<ol>
<li><b>Get enough rest</b>. It’s tempting to spend less time sleeping and pull a few ‘all-nighters’ when exams are coming up but, skipping sleep is a good way to get more stressed about your exams. On the other hand, getting enough sleep can help you stay calm and focussed. Here are some suggestions:<br />- Try to get a full (normal for you) night’s sleep whenever possible.<br />- If you must study late at night, get a few hours' rest earlier in the day so you put less strain on your body.<br />- Ensure your bed, mattress and pillow are comfortable so you sleep well when you do go to bed.<br /> </li>
<li><b>A revision schedule is a must</b>.<br />- Write it out and colour code it – but don’t spend too much time doing this when you should be revising.<br />- Ensure your schedule is realistic, and allow more time for the topics or subjects you find most challenging.<br />- Mix up your subjects so you have a variety of subjects and approaches each time you sit down to revise.<br /> </li>
<li><b>Drink herbal teas instead of caffeine (or alcohol if you're old enough to be able to!).</b> There are many herbal teas available that calm the nerves and soothe the jitters. Ingredients to look for include chamomile and lavender. Some people also find mint refreshing. In the days prior to the exam, have a cup or two of herbal tea each day. This can put you in the right frame of mind to relax, concentrate, and absorb all that you're studying.<br /> </li>
<li><b>If you find a question you really don’t know the answer to</b>. This can be very upsetting, but it happens occasionally.<br />- First, don’t panic: high levels of stress switch off the thinking brain. Take a couple of deep, calming breaths and read the question again, slowly (you might have misread it the first time).<br />- Underline a couple of key words in the question – have you answered anything similar in the past?<br />- Consider coming back to the question later, and spending more time on questions you are more confident about.<br />- In the end, write something – any answer is likely to get better marks than none.<br /> </li>
<li><b>If all else fails and you have to re-sit,</b> plan to be better prepared next time. It’s exhausting to commit an entire year's work to memory in the last few days before the exams. To be better prepared:<br />- It’s easier to be reminded of something than to learn it for the first time, so revise each topic as it's taught.<br />- Make a list of the main points you need to know, which you can use to guide your learning nearer the exams. </li>
</ol>
<br />
Managing the stress of exams is certainly attainable if you follow these simple tips.<br />
<br />
You may not always feel perfectly prepared for every exam you take. But managing your exam stress will help you get the best mark possible.<br />
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<br />
<br />
<img align="left" border="0" src="https://www.yorkshirestressmanagement.com/images/deb100_133.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.Debbie is the author of <a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank"> Their Worlds, Your Words</a> and has co-written the <a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a> both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on <a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/"> www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com1Selby District, Yorkshire, UK53.7191444 -1.191316899999947153.7144464 -1.201401899999947 53.723842399999995 -1.1812318999999472tag:blogger.com,1999:blog-4396501022916789463.post-74262608472826792892018-05-07T08:45:00.009+01:002023-06-26T14:46:49.388+01:00Assertiveness techniques to use every day<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-PxK5ogiW9g8/WfxSy7gZAyI/AAAAAAAAA3o/qIdMLyd571kIwyXoty9jwZj_y72aNbXyACLcBGAs/s1600/Assertiveness.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="215" data-original-width="320" src="https://3.bp.blogspot.com/-PxK5ogiW9g8/WfxSy7gZAyI/AAAAAAAAA3o/qIdMLyd571kIwyXoty9jwZj_y72aNbXyACLcBGAs/s1600/Assertiveness.png" /></a></div><div><span style="font-size: x-small;">This page has been moved. You should be taken to the new one automatically, but if not you can click on this link.</span></div><div><span style="font-size: x-small;"><br /></span></div><div><span style="font-size: x-small;"><p class="MsoNormal" style="tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt; vertical-align: baseline;"><span style="border: 1pt none windowtext; font-family: "inherit",serif; font-size: 10pt; mso-bidi-font-family: "Courier New"; mso-border-alt: none windowtext 0cm; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB; padding: 0cm;"><a href="https://www.debbiewaller.com/hypnoblog/142-assertiveness">https://www.debbiewaller.com/hypnoblog/142-assertiveness</a> </span></p></span></div>
<meta http-equiv="refresh" content="0;url=https://www.debbiewaller.com/hypnoblog/142-assertiveness/" />Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-80241179927387025012018-03-05T08:57:00.001+00:002024-01-02T14:24:36.768+00:00Reslience - what it is and how to get more of it<div class="separator" style="clear: both; text-align: left;">
<a href="https://1.bp.blogspot.com/-MxkjF8QUlpM/WWyaS5SYjDI/AAAAAAAAA0M/EdZqjzc5NSEvPPa0EMciLeLsV-TjiWdhgCEwYBhgL/s1600/Resilience%2B%25281%2529.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="215" data-original-width="320" src="https://1.bp.blogspot.com/-MxkjF8QUlpM/WWyaS5SYjDI/AAAAAAAAA0M/EdZqjzc5NSEvPPa0EMciLeLsV-TjiWdhgCEwYBhgL/s1600/Resilience%2B%25281%2529.png" /></a>I said in my last blog that resilience was the amount of 'bounce back' you have when you’re under pressure. In very simplistic terms, the more resilient you are, the better you cope. So is resilience something you’re born with or can it be learned?</div>
<br />
<h4>
<a name='more'></a></h4>
<h4>
<br /><span style="color: #999999;">A few facts about resilience</span></h4>
<ul>
<li><span style="color: #999999;">Most of us are more resilient than we think. Following extreme experiences (such as natural disaster, trauma) no-one is unaffected. But only about 30% of us develop problems, or experience long-term harmful effects. </span></li>
<li><span style="color: #cccccc;">Your resilience varies depending on the type of stress you’re under, and at different times in your life.</span></li>
<li><span style="color: #cccccc;">Those who think positive thoughts more often than negative ones tend to be more resilient, especially if the ratio is at least 3:1 </span></li>
<li><span style="color: #cccccc;">You can improve your resilience if you work at it</span></li>
</ul>
<br />
<br />An extended version of this article, along with lots of other (previously unpublished) effective and practical advice is now included in this book, <b><i><a href="https://amzn.to/3H2vfFx" target="_blank">Anxiety to Calm: a practical guide to a laid back life</a></i></b>, which is available in paperback and Kindle.<div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3H2vfFx" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoqINp5wx-GROxCMm-QWBmcThu2VjFo_DJoK2bK7IVMQl3ftSXGO5xnhouTU7kB9ROUO6EH-YosHLlmdF0PHfETtXWaT5UiuSr0Iy_hHsKDqwg40_zV-OfWEHjpnm2YB8QPpSLPa9IiBja9TchuWyi92_zxja_88fVJJTbagf2xO93RyABrXi_x6LLtq8/s320/mock-00620-913e6.png" width="320" /></a></div>
<h4><br /></h4>
<br />
-----------------------------------------------------------------<br />
<br />
<img align="left" border="0" src="https://2.bp.blogspot.com/-SoHrejuMV64/VH9W6ZM2YYI/AAAAAAAAASU/bvvbAI1HIng3UzaxChBQ4ZK51hvoOJrhQCPcB/s1600/debsquare100.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span><br />
<span style="font-size: x-small;">Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Beal, Yorkshire, UK53.7147685 -1.188284199999998253.6771805 -1.2689651999999982 53.7523565 -1.1076031999999982tag:blogger.com,1999:blog-4396501022916789463.post-8810285005511936392018-01-08T09:00:00.000+00:002020-03-14T22:51:52.559+00:00The stress bucket: a new way to think of stress thresholds<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-rDjPnF3CM1Q/WWyWoBqHtfI/AAAAAAAAAz8/AncusjybW_M9bt__ZeUq5LCPNtHqUKiKgCLcBGAs/s1600/StressBucket.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="215" data-original-width="320" src="https://1.bp.blogspot.com/-rDjPnF3CM1Q/WWyWoBqHtfI/AAAAAAAAAz8/AncusjybW_M9bt__ZeUq5LCPNtHqUKiKgCLcBGAs/s1600/StressBucket.png" /></a></div>
Do you remember the ice bucket challenge? The general idea was to let your friends tip a bucket of ice-cubes and cold water over your head - or you had to donate to charity as a forfeit. Look up the videos on you-tube, I'm sure they're still there. My own favourite was actor Patrick Stewart who sensibly put the ice in his drink whilst writing a cheque to his favourite good cause. So what has this got to do with stress thresholds - apart from being deluged with icy water being (I assume) a fairly stressful experience?<br />
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Dictionary.com defines a threshold as 'the sill of a doorway', 'the entrance to a house or building' or 'any place or point of entering or beginning'. A stress threshold is about that last one, it's the point at which you leave a place where you are coping with stress and enter one where you are not. In other words, where the stress landing on you becomes, like the ice bucket, an unpleasant deluge.<br />
<br />
We all have different thresholds for stress, and sometimes
we have different thresholds for different kinds of stress. You might thrive on
the kind of stress you get at work, for example, but find it difficult to deal
with the kind you get at home.</div>
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<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
For just that reason, I prefer the concept of a container, like a bucket,
more than a line. <br />
<br /></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
</div>
<h3 class="MsoNormal" style="margin: 0cm 0cm 0pt;">
How the stress bucket works</h3>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
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<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Imagine it this way. You have a bucket which holds around 2
gallons of water. You also have a leak in your roof. You place the bucket under
the leak to catch the drips. As long as the water in the bucket is less
than 2 gallons, everything is fine. </div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Once there is more than 2 gallons, you have a problem -
water spills over the top and floods your home, causing a lot more damage than
just the roof: carpets, electrical, walls.</div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Stress is just the same. None of us can entirely escape
stress, but while your coping strategies are up to the job, everything goes
pretty well. Once the stress you face is more than you can cope with, it overflows
into other areas of your life - health, emotions, relationships, work etc - and causes more
problems. </div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
There are a few other things to note about this stress
bucket.</div>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
it can be filled just as full by one large sploosh of water coming through a ginormous hole, or a constant drip from a much smaller one</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
however it fills, once full it <em>will</em> overflow</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
instead of a 2 gallon bucket, some of us have a 4 gallon bucket, or maybe only a thimble, so that the overflow comes for each of us at different times</div>
</li>
</ul>
<br />
<h3 class="MsoNormal" style="margin: 0cm 0cm 0pt;">
What can you do to improve things?</h3>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Stretching the overflowing bucket metaphor just about as far as we
can, you have three choices to save your carpets:</div>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
mend the roof</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
empty the bucket regularly so it never overflows</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
get a bigger bucket</div>
</li>
</ul>
In stress management terms this translates as follows:<br />
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
resolve the situation that is causing the stress</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
learn practical and effective strategies for dealing with the stressful situation</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
improve your overall resilience to stress in the long term</div>
</li>
</ul>
<o:p>I've discussed these approaches in detail before - find my practical tips to effective stress management <a href="https://yorkshirestressmanagement.blogspot.co.uk/2017/07/effective-stress-management.html">HERE</a></o:p>.<br />
<div>
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<div>
<img align="left" border="0" src="https://2.bp.blogspot.com/-SoHrejuMV64/VH9W6ZM2YYI/AAAAAAAAASU/bvvbAI1HIng3UzaxChBQ4ZK51hvoOJrhQCPcB/s1600/debsquare100.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span></div>
<span style="font-size: x-small;">Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<div>
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span></div>
Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com1Selby District, Yorkshire UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-74527908729762727732017-11-06T08:26:00.000+00:002020-03-14T22:53:17.485+00:00Guest blog: 10 Ways to De-stress Your Mind and Body <div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-sWvPKBWq_zA/WWyq1F0zg9I/AAAAAAAAA0c/ranm1b2iBEweQEfetgbIzM6dAhJ-SUPLQCLcBGAs/s1600/10Ways2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="215" data-original-width="320" src="https://4.bp.blogspot.com/-sWvPKBWq_zA/WWyq1F0zg9I/AAAAAAAAA0c/ranm1b2iBEweQEfetgbIzM6dAhJ-SUPLQCLcBGAs/s1600/10Ways2.png" /></a></div>
You probably heard this word a thousand times but do you know what 'de-stress' really means? According to Oxford Dictionaries, de-stress means 'to relax after a period of work or tension'. So whether you’re stressed out or not after work and you take time just to relax, it’s already consider as de-stressing.<br />
<h4>
<a name='more'></a><br />Why is de-stressing important anyway? </h4>
To begin with stress is the root of many illnesses. According to <em>Lifescript,</em> these 10 illnesses can be caused by stress:<br />
<ul>
<li>Insomnia</li>
<li>Eating disorders</li>
<li>Depression</li>
<li>Anxiety and panic attacks</li>
<li>Cold and viruses</li>
<li>Circulatory problems</li>
<li>Systemic infections</li>
<li>Diabetes</li>
<li>Heart problems</li>
<li>Cancer</li>
</ul>
<div>
Keep it in your routine to do something that would relax you after a long day at work. This may be a little thing but completely essential for our health. And speaking of taking the time to de-stress, Melissa Eisler and <em>Visme</em> created this infographic you’ll find helpful on the 10 ways to de-stress both your mind and body.</div>
<div>
</div>
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Happy de-stressing!</div>
<div>
</div>
<h4>
De-stressing Infographic</h4>
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<a href="https://4.bp.blogspot.com/-Uwpj6r-eVg8/WWypZKhgznI/AAAAAAAAA0Y/vfnrFUCgCW069Xm6dW640RRAXc6SscCQwCLcBGAs/s1600/10Ways.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="374" src="https://4.bp.blogspot.com/-Uwpj6r-eVg8/WWypZKhgznI/AAAAAAAAA0Y/vfnrFUCgCW069Xm6dW640RRAXc6SscCQwCLcBGAs/s1600/10Ways.jpg" /></a></div>
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<span style="font-size: x-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Guest blogger - Melissa Eisher, of</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><a href="http://www.chopra.com/ccl/10-ways-to-de-stress-your-mind-and-body" target="_blank"><span style="font-family: "arial" , "helvetica" , sans-serif;">www.chopra.com/ccl/10-ways-to-de-stress-your-mind-and-body</span></a></span></div>
<div>
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-small;"><b><span style="color: #222222; font-family: "arial" , sans-serif;">P.S. </span></b><span style="color: #222222; font-family: "arial" , sans-serif;">In case you need to</span><span style="color: black; font-family: "arial" , sans-serif;"> transform
boring information into beautiful visual content, you can learn instantly from
the </span><span style="color: #222222; font-family: "arial" , sans-serif;"><a href="https://www.visme.co/make-information-beautiful/" target="_blank"><span style="color: #cc0000;">Make Information Beautiful</span></a></span><span style="color: #a64d79; font-family: "arial" , sans-serif;"> </span><span style="color: black; font-family: "arial" , sans-serif;">video
series!</span></span><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 9.5pt;"><o:p></o:p></span></div>
</div>
Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0United Kingdom55.378051 -3.4359729999999912.203021 -86.05316049999999 90 79.18121450000001tag:blogger.com,1999:blog-4396501022916789463.post-40456935628066065022017-09-11T09:00:00.001+01:002020-03-14T22:58:18.049+00:00Can having a pet help reduce your stress levels?<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Aaj16p90QYM/WTFQCNWgISI/AAAAAAAAAyw/I4GmVXA8g7Yz4WhF9enB-6I5PkamlIcDwCEw/s1600/petsfb.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="215" data-original-width="320" src="https://1.bp.blogspot.com/-Aaj16p90QYM/WTFQCNWgISI/AAAAAAAAAyw/I4GmVXA8g7Yz4WhF9enB-6I5PkamlIcDwCEw/s1600/petsfb.png" /></a></div>
Many people have observed that their stress levels drop when they have a pet. Various organisations such as Pets As Therapy and Veterans With Dogs have used this knowledge for years, bringing pets to vulnerable people, and seeing excellent results in mood improvement. Those who own a dog are also far less likely to die within a year of having a heart attack than those who don't <span style="font-size: x-small;">[1].</span> Peer-reviewed science is now backing these observations up.<br />
<a name='more'></a><br />
<br />
A variety of factors around pet ownership contribute to these results. <br />
<h4>
<br />Exercise</h4>
A dog or other pet that requires walking ensures that the owner regularly exercises, which is proven in itself to reduce stress, depression, and anxiety. Exercise helps by releasing endorphins; lowering blood pressure and cholesterol levels; helping to control weight; and improving fitness, sleep pattern, and cognitive function. It also permits continued mobility in later years; studies of elderly dog owners have shown they have a better ability to move around the home than non-dog-owners.<br />
<br />
<h4>
Routine</h4>
Owners usually prefer to exercise, feed, and groom pets at set times of the day, which can help to build a routine. A strong, predictable daily routine is a good source of personal stability, improves productivity, reduces worry about prioritising or procrastinating, and results in healthier sleeping patterns.<br />
<br />
<h4>
Touch is good for us</h4>
Physical contact with a pet, especially a warm-blooded furry mammal, provides many benefits for both the owner and the pet. Touching or holding an animal (or another person) causes release of the hormone oxytocin (which makes you feel good) and suppresses its counterpart cortisol ( stress hormone). This results in relaxation, pleasure, and bonding between those in contact. Reducing cortisol levels also improves bone formation, amino acid uptake in muscle, wound healing, stomach and kidney function, memory retrieval, and sleep. <br />
<br />
Children in particular require physical contact for healthy emotional development, and can also develop empathy and motor control by learning to be gentle with a pet. Autistic people also benefit from physical contact, but many dislike or can’t handle the sensory input from touching a human; physical hypersensitivity means they may feel discomfort or even pain from the feel of other people’s skin or clothes, the smell of their cleansing products, the strength of a hug, etc. An animal feels different from a human, and the duration and type of contact is easier for the autistic person to control, especially with a small docile animal.<br />
<h4>
<br />Mood</h4>
All pets, including less cuddly ones, can cheer their owners up with their behaviour. Plenty of internet content is devoted to funny and cute things animals do, from learning tricks to sneezing. Happiness and laughter cause the release of numerous chemicals which improve health, such as endorphins and growth hormone.<br />
<h4>
<br />Distraction</h4>
A benefit shared by all of the above is that the pet owner is distracted from ruminating on problems. While focusing on walking, feeding, or holding the pet, it is harder to focus on sources of worry. When coming back to a problem later with a clear head, it’s much easier to find a solution or process emotions about past difficulties, too. All of the health-improving benefits will also further decrease stress in themselves by reducing worry about becoming ill and by permitting increased activity and productivity.<br />
<h4>
<br />Love and acceptance</h4>
Perhaps most important of all, an affectionate animal is a source of unconditional love. No matter what problems the owner suffers, the pet will always be there, and sociable species, especially dogs and horses, form strong bonds with humans. Cats are often assumed to be standoffish, but recent studies have shown this is mostly down to mutual misinterpretations of body language, though they do lack the separation anxiety that dogs might show. Birds will usually bond strongly with one specific human. Mice and rats, dismissed for centuries as self-interested vermin, will ignore treats in favour of releasing a restrained cage-mate and show affection for their human owners. <br />
<br />
Fish don’t seem to form the same bonds, but some have recently been shown to recognise their owners’ faces, and even pet snails can recognise a “safe” human’s scent. Even if the pet is not of a type which forms bonds, it is just as important for the human to be able to direct their own love towards it.<br />
<br />
In severe cases, pets have prevented suicides; knowing their pet will suffer if they are not there causes many to reconsider, especially in cases where a human support system is lacking.<br />
<br />
<h4>
Is pet ownership really for you?</h4>
This article is not intended to make you rush out and buy a pet on impulse just because you’re feeling stressed. Not for yourself, and especially not for anyone else. <br />
<br />
A pet can be a huge source of stress if the new owner is not ready or equipped to take them on. Active pets like cats and dogs require training and attention, and may cause damage to your home before they learn the rules. Even small pets that live in cages need daily attention, feeding and care. Some pets get you up at night and disrupt your sleep <span style="font-size: x-small;">[2].</span> Planning and preparation are required before you take the plunge.<br />
<br />
Before acquiring a pet, spend a week caring for the pet in your imagination. 'Right now I would have to be feeding/walking my pet' - that kind of thing. See where the logistical problems might lie. Thoroughly research what kind of pet would best be suited to your environment and think about your ability to provide for it. A mouse or rat which costs £5 to buy can still end up costing you £40 or £50 - maybe even more - if it needs a vet.<br />
<br />
If it’s not practical for you to have a pet at home, you might be able to 'borrow' one and gain some of the same benefits. Other people's pets are like grandkids - you can have the fun without so much of the responsibility! Offer to walk an older person's dog for them, visit friends with pets and 'have a cuddle', offer love to a pet in a rescue or shelter by volunteering there. Take your kids to a petting zoo.<br />
<br />
If you do decide to go ahead and become a full time pet owner, make sure you choose a healthy animal from a reputable breeder or rescue society, and never give a surprise pet to anyone. When properly researched and chosen, the right pet and the right owner can be a source of joy to each other for years to come.<br />
<br />
<br />
<span style="font-size: x-small;">[1] </span><a href="http://www.sciencedirect.com/science/article/pii/S0002914999803439" target="_blank"><span style="font-size: x-small;">http://www.sciencedirect.com/science/article/pii/S0002914999803439</span></a><br />
<span style="font-size: x-small;">[2] </span><a href="http://www.dailymail.co.uk/news/article-2758742/How-pets-make-MORE-stressed-More-half-cat-dog-owners-lose-sleep-animals-wake-early-survey-finds.html" target="_blank"><span style="font-size: x-small;">http://www.dailymail.co.uk/news/article-2758742/How-pets-make-MORE-stressed-More-half-cat-dog-owners-lose-sleep-animals-wake-early-survey-finds.html</span></a><span style="font-size: x-small;"> </span><br />
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<br />
<br />
<img align="left" border="0" src="https://2.bp.blogspot.com/-SoHrejuMV64/VH9W6ZM2YYI/AAAAAAAAASU/bvvbAI1HIng3UzaxChBQ4ZK51hvoOJrhQCPcB/s1600/debsquare100.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Beal, Yorkshire, UK53.7212241 -1.190190199999960953.7200496 -1.192711699999961 53.7223986 -1.1876686999999608tag:blogger.com,1999:blog-4396501022916789463.post-64311271405912056242017-07-10T08:54:00.000+01:002020-03-14T22:59:42.174+00:00Effective approaches to stress management<a href="https://1.bp.blogspot.com/-vjipbwSYVms/WMfZyBMreEI/AAAAAAAAAqs/LT4iFbT_Y1A695oEYxae3zCKPXjKJV3ggCLcB/s1600/planning.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://1.bp.blogspot.com/-vjipbwSYVms/WMfZyBMreEI/AAAAAAAAAqs/LT4iFbT_Y1A695oEYxae3zCKPXjKJV3ggCLcB/s1600/planning.jpg" /></a><br />
I believe that there are three main
approaches to dealing with stress. These are (i) resolving the issue that's
causing the stress, (ii) learning new ways to cope with the situation so you perceive it as less stressful and (iii) improving your resilience so stress bothers you less
generally. These are, of course, are pretty sweeping statements, so let’s have
a look at them more closely now.<br />
<br />
<a name='more'></a><br />
<h3 class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Resolving the issue that's causing stress</h3>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
This is the hardest one to offer generalised advice, because
what you should do, and even whether solving the problem is possible, will
depend very much on what the situation is. </div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
But there are practical steps you can take to see how far
you can go in this direction. I'll use the example of someone who is stressed
by an unusually large workload, and if your problem is something else, you'll
have to brainstorm similar ideas that are appropriate.</div>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
consider whether you have practical answers you are not yet using that might be helpful, in our example could you speak to your boss? set aside less important tasks until the crisis is over? delegate? bring in a union rep? even change jobs?</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
consider whether the situation is avoidable - by this I don’t mean ignore or run away from your problems, which is almost never helpful. I
mean whether you might be able to manage the situation differently so the
problem doesn’t occur again, for example, negotiating longer deadlines, reviewing
your <a href="https://yorkshirestressmanagement.blogspot.co.uk/2015/02/time-management-tips.html" target="_blank">time management skills</a> or way of working, limiting the number of new
contracts you take on when you are already busy</div>
</li>
</ul>
If you can't resolve the situation, or can only partly resolve it, then you need to think about how you can change what you're doing to make it easier to cope with.<br />
<br />
<br />
<h3 class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Learning specific coping strategies</h3>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Again, to some extent what strategies are appropriate will
depend on your situation. </div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Say, for example, that you have money worries. In step one
you might have decided that the best way to resolve the situation was to see a
debt advisor and negotiate easier repayment plans for your debts. But although
this leaves you with a plan, you might need specific strategies to help you
carry it out. For example:</div>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
improving your negotiation or communication skills to help you stay calm and get the best deals from your creditors</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
learning new ways of money management to avoid the problem recurring</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
learning ways to stop the worry and anxiety getting you down so you can focus on solutions, not problems</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
learning not to over-react or slide back into high levels of stress if you hit setbacks in clearing your debts</div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
developing more positivity and perhaps self esteem: realising that having debt problems doesn't make you a bad person</div>
</li>
<li><div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
learning to appreciate the good things you have in life, and
feeling that it’s OK to do so</div>
</li>
</ul>
Again, if your problem isn't debt, you can brainstorm some ideas that fit for you. And once things are under control, you can move on to making sure you are more resilient to stressful situations in the future.<br />
<br />
<br />
<h3 class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Improving Resilience</h3>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Resilience is the amount of 'bounce back' you have when life
is challenging (in terms of <a href="http://yorkshirestressmanagement.blogspot.com/2017/06/stress-thresholds.html" target="_blank">my last blog</a>, how big your bucket is). And the good
news is that you can increase it if you are prepared to try. For ways to do
this see my next blog.</div>
<div>
</div>
<h4>
If you are having trouble following this advice:</h4>
<div>
<em>Stress can be enervating. It affects your ability to think clearly and plan, so get help if you need it. Your GP, friends and family may be able to support you but sometimes it helps to talk to someone who's not involved. Stress management coaching or therapy can help you see the best way out, both in practical and emotional terms. Please contact me if I can help.</em><br />
<em> </em></div>
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<img align="left" border="0" src="https://2.bp.blogspot.com/-SoHrejuMV64/VH9W6ZM2YYI/AAAAAAAAASU/bvvbAI1HIng3UzaxChBQ4ZK51hvoOJrhQCPcB/s1600/debsquare100.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span></div>
<span style="font-size: x-small;">Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<div>
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span></div>
Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby district, Yorkshire, UK53.783524000000007 -1.067188999999984853.745994500000009 -1.1478699999999848 53.821053500000005 -0.98650799999998484tag:blogger.com,1999:blog-4396501022916789463.post-20981416962981751112017-06-12T08:49:00.000+01:002020-03-14T23:01:01.453+00:00Teachers and stress<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-kHwPWAyDNQI/WTFQCCQUjDI/AAAAAAAAAys/BprOQEp-SI8w87spCcPmdOZEn7jyyQLGACLcB/s1600/Teachers.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="215" data-original-width="320" src="https://1.bp.blogspot.com/-kHwPWAyDNQI/WTFQCCQUjDI/AAAAAAAAAys/BprOQEp-SI8w87spCcPmdOZEn7jyyQLGACLcB/s1600/Teachers.png" /></a></div>
A lot is written at this time of year about helping children to beat <a href="https://yorkshirestressmanagement.blogspot.co.uk/2016/05/exam-stress.html" target="_blank">exam stress</a>, and very soon we'll start on the topic of how to <a href="https://yorkshirestressmanagement.blogspot.co.uk/2014/08/starting-school.html" target="_blank">ease your child into school</a> for the first time. I've written about these topics myself (follow the links). But what about the teachers whose job it is to keep our children safe, learning and happy? <br />
<br />
<a name='more'></a>Teaching is a remarkable job and most teachers are dedicated, hardworking and amazing people. <br />
<br />
Unfortunately, the job comes with built-in stressors. A study published in 2017 <span style="font-size: x-small;">[1]</span> reported that 45% of 778 teachers surveyed said their mental health was poor, or very poor. The year before, the charity Education Support Partnership (ESP) found that 84% of 2000 teachers surveyed had suffered from mental-health problems at some point over the previous two years <span style="font-size: x-small;">[2].</span><br />
<br />
<h4>
Why is teaching stressful?</h4>
<ul>
<li>Workload - 81% of responders in the ESP survey said this was their main stressor. The job is not simply standing in front of a class and teaching. Most teachers put in many hours of preparation, marking and assessment.<div>
</div>
</li>
<li>Management - like any other job, teachers have managers. Also like any other job, unhelpful management styles, or personality clashes, can cause a problem. The ESP study said that only a quarter of those suffering stress had discussed it with their line manager.<div>
</div>
</li>
<li>Children - some children may struggle to cope with the work or the social skills they need to thrive at school. Some are deliberately provoking. Some have difficult home lives, health issues, or put themselves under huge pressures to succeed. Ensuring that each child gets what they need from you is a multi-tasking challenge requiring large amounts of mental, emotional and physical stamina. <div>
</div>
</li>
<li>Pressure from home - my Mum was a teacher and her class of 7 year olds would often come up to her and say 'Miss, why were you in the supermarket yesterday?' They seemed surprised that she needed to go shopping. Teachers don’t live in the stock cupboard or go into suspended animation when the kids go home; they have lives like anyone else. Sometimes those lives are difficult, or stressful.<div>
</div>
</li>
<li>Outside pressure - teachers are continuously assessed and scrutinised by their class, parents, school officials and the Department of Education. Their exam and test results are monitored and published for all to see. Although there are good reasons for this, it can make them feel that they are constantly being criticised and judged and that they are not valued by the communities they are serving.<div>
</div>
</li>
<li>Taking the job out of school - teachers (at least the good ones, which I believe is the majority) have a passion for teaching and worry about the welfare of the children in their care. They take those worries home. They also often take a lot of work, blurring the lines between their career and their personal lives.</li>
</ul>
<br />
<h4>
How can teachers reduce their stress?</h4>
<ul>
<li>Look at your work/life balance - ideally, do all your school stuff at school, to make a clear demarcation between home and work. If that's not possible, complete work tasks at specific times and in a specific place, in a home office for example. Consider these working hours and 'switch off' when you've finished. [<a href="https://yorkshirestressmanagement.blogspot.co.uk/2014/09/work-life-balance.html" target="_blank">more on work/life balance</a>]</li>
<li>Learn time management skills - be realistic about the things you can achieve and prioritise if it’s not possible to do everything. [<a href="https://yorkshirestressmanagement.blogspot.co.uk/2015/02/time-management-tips.html" target="_blank">more on time management</a>]<br /> </li>
<li>Take regular 'me' time - learn mindfulness or self hypnosis, do something fun. Switching off the stress response stops the production of stress hormones and helps you relax.<br /> </li>
<li>Get regular exercise - aerobic exercise helps you burn off stress hormones so you feel better.</li>
<li>Be aware of what makes you stressed - make a list of the triggers for your stress if you can. Work out which ones are within your control to change. A therapist like myself can help with this if you need it.<br /> </li>
<li>Learn and apply coping strategies - once you have a list of things you can change, go ahead and change them. Tackling one thing at a time is usually easier than making numerous changes all at once.<br /> </li>
<li>Learn to say 'no' and mean it - a very undervalued skill and an essential one if you are not going to end up overwhelmed.<br /> </li>
<li>Get a good night's sleep - if this is difficult there are some tips <a href="https://yorkshirestressmanagement.blogspot.co.uk/2015/03/sleep.html" target="_blank">here</a>.<br /> </li>
<li>Browse other pages on this blog - there are a few links to specific items in this article but you'll get lots more good ideas on developing resilience and managing stress by just looking around.<br /> </li>
<li>Talk to someone - your line manager, a friend or partner, a stress coach. It will help you put your worries in perspective.</li>
</ul>
<br />
<br />
<div>
<span style="font-size: x-small;">[1] </span><a href="https://www.tes.com/news/school-news/breaking-news/nearly-half-teachers-struggling-mental-health-survey-suggests"><span style="font-size: x-small;">https://www.tes.com/news/school-news/breaking-news/nearly-half-teachers-struggling-mental-health-survey-suggests</span></a></div>
<div>
<span style="font-size: x-small;">[2] </span><a href="https://www.tes.com/news/school-news/breaking-news/eight-10-teachers-have-had-mental-health-problems-and-workload-blame"><span style="font-size: x-small;">https://www.tes.com/news/school-news/breaking-news/eight-10-teachers-have-had-mental-health-problems-and-workload-blame</span></a><span style="font-size: x-small;"> </span></div>
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</div>
<img align="left" border="0" src="https://2.bp.blogspot.com/-SoHrejuMV64/VH9W6ZM2YYI/AAAAAAAAASU/bvvbAI1HIng3UzaxChBQ4ZK51hvoOJrhQCPcB/s1600/debsquare100.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<div>
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span></div>
Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Beal, Yorkshire, UK53.7212241 -1.190190199999960953.7200496 -1.192711699999961 53.7223986 -1.1876686999999608tag:blogger.com,1999:blog-4396501022916789463.post-359642498473526182017-05-08T09:08:00.000+01:002020-03-14T23:02:42.438+00:00A free stress reduction visualisation<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/--XlJcHpBwX0/WIHuklS6qeI/AAAAAAAAApA/mXYdY8lKGc0yonp0ypjE9Wq2FrMNhrJ9gCLcB/s1600/imagination.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://2.bp.blogspot.com/--XlJcHpBwX0/WIHuklS6qeI/AAAAAAAAApA/mXYdY8lKGc0yonp0ypjE9Wq2FrMNhrJ9gCLcB/s320/imagination.jpg" width="320" /></a></div>
<br />
Elsewhere on this blog you'll find some ideas about how you can help yourself if your stress levels are high. Using you imagination is another way of doing this because what you imagine begins to feel real. This is the same as reading a book, or watching a film - you feel sad, happy, scared or joyous according to what's going on in the story even though your rational mind tells you 'It's not real'. So, if you imagine peaceful and calm thoughts and feelings, they feel real as well.<br />
<a name='more'></a><br />
You'll notice I'm not using the word 'visualise' here. If you have the kind of imagination that paints glorious images in your mind, that's fine. But even if you don't, you still have an imagination. You can imagine what it would be like to be in the countryside in whatever way suits you, and it will work just as well.<br />
<br />
You could just read this through, then settle down and let your imagination follow the story in your mind, but it's often easier to listen to a voice guiding you through this. So you can listen to me leading you through this scenario, via <a href="https://youtu.be/22vi5WEvU9U" target="_blank">this You-tube page</a><br />
<br />
However you listen or use this visualisation, please make sure you are in a safe place to close your eyes and switch off for a while (so not while driving, then!) and at a time when you are not likely to be interrupted. And then just enjoy.<br />
<h4>
<br />The cloud</h4>
<br />
Close your eyes, and allow yourself to relax … Imagine you are out in the countryside on a beautiful spring day … This might be a place you know, or one that your imagination creates for you … You experience wonderful, peaceful feelings which you associate with this lovely place… Imagine how happy, safe and contented you feel here… Breathe in the fresh crisp air … and enjoy the gentle breeze as it touches your face.<br />
<br />
Slowly you stroll on… you feel your muscles gently stretching and you breathe in the fresh crisp air… To your right you can see a green meadow… in the meadow, daisies gently move in the breeze, and the long grass moves with them … you can smell the clean fresh air as you breathe it in... <br />
You turn right, and pass through into the meadow … feeling the soft grass brushing against your legs… You walk on, feeling the warmth of the sun on your face. Your whole body feels relaxed … and you breathe in the crisp fresh air … taking deep breaths of the cool cleansing air... You feel so relaxed… so at peace with your surroundings … that you may want to sit down to enjoy them. <br />
<br />
Just ahead of you, you notice there is a soft blanket on the grass, with a jug of cooling water beside it… You sit down on the blanket and enjoy its softness … you take a drink of the cool water…<br />
You look around and take in the green meadow … the daisies swaying in the breeze … you look up at the blue sky, with small white fluffy clouds moving gently across it. <br />
<br />
As you sit there, feeling safe and relaxed, your problems seem a long way away … You realise that you are in control of your anxiety … and your stress… you realise that you are in control of your problems.<br />
<br />
As you sit on that blanket, look up at the sky… look at the horizon beyond the meadow… There you see a black cloud moving across the sky…it is coming towards you moving on the breeze…. As you watch the cloud…moving towards you…you realise that it represents your anxiety, your fears and your worries... You watch the cloud and inside it you see all your problems … bundled up inside the cloud… all together in one place. <br />
<br />
As this cloud approaches you can see all the bad feelings, the anxieties, and the fears, wrapped up in the cloud…. <br />
<br />
You now know you are strong enough to make the cloud turn away in another direction. You sit on your blanket feeling strong and positive. <br />
<br />
Focus on the cloud and force it to turn … concentrate on your positive feelings, your new-found relaxation, strength and confidence… And as you do so, the breeze around you begins to blow a little harder. It is moving towards the cloud and taking the cloud away. You continue to enjoy all those positive feelings… You continue to focus on the cloud and the breeze blows harder still … to move the cloud away… away across the horizon. <br />
<br />
Slowly the cloud moves towards the horizon … you can still see your anxiety and your fears in the cloud, but they are becoming more distant… moving further and further away…<br />
<br />
As you watch, the cloud moves higher … and further away … and the sun shines more brightly … the cloud begins to disperse … disappearing and leaving the sky once more a gentle clear blue.<br />
You sit on your blanket and take a sip of the clear cooling water... You realise that you can control your anxieties and have nothing to fear… the water here is magical and sipping it increases your feelings of strength, calm and control…<br />
<br />
Sit quietly and enjoy this feeling of peace and strength…<br />
<br />
Soon you will be leaving this place … but, before you do, I want you to take another sip of your special, cooling, confidence-giving water... I want you to enjoy once more the feelings of security and confidence … and realise that you can disperse the anxiety cloud any time it threatens you… any time you need to … any time at all.<br />
<br />
And when you have enjoyed that knowledge, and those wonderful feelings for a few moments, you can open your eyes and come back to the present time and place, bringing all those wonderful feelings with you…<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
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PS. If you want to download another free relaxation audio, and more free help with stress, <a href="http://www.yorkshirestressmanagement.com/freebies" target="_blank">click here</a>.<br />
<br />
-------------------------------------------------------------<br />
<br />
<img align="left" border="0" src="https://2.bp.blogspot.com/-SoHrejuMV64/VH9W6ZM2YYI/AAAAAAAAASU/bvvbAI1HIng3UzaxChBQ4ZK51hvoOJrhQCPcB/s1600/debsquare100.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span><br />
<span style="font-size: x-small;">Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby District, Yorkshire, UK53.7210132 -1.190652999999997553.716315200000004 -1.2007379999999974 53.7257112 -1.1805679999999976tag:blogger.com,1999:blog-4396501022916789463.post-18666409077062409402017-04-10T08:58:00.001+01:002024-01-02T14:22:32.509+00:00The Five F's of Stress<a href="https://1.bp.blogspot.com/-wAyuBvsgepA/WIHs0Shu7kI/AAAAAAAAAo4/POrqFoZ1NfESRw93rY6dClgRXbAHdDfCwCLcB/s1600/fidget.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://1.bp.blogspot.com/-wAyuBvsgepA/WIHs0Shu7kI/AAAAAAAAAo4/POrqFoZ1NfESRw93rY6dClgRXbAHdDfCwCLcB/s320/fidget.jpg" width="320" /></a><br />
Many people refer to the stress response as 'fight or
flight', but did you know that there are more options than just these two? <br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Fight or flight were the two basic options required by our
ancestors when faced with a hungry tiger or another immediate threat. You can’t
deal with this kind of situation by rationalising, planning or making
decisions, you just have to react. </div>
<a name='more'></a><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="color: #999999;">
The best actions are to run faster than the tiger and escape (flight), or to defend yourself and get a new tiger-skin coat (fight). </span><span style="color: #cccccc;">However, these don’t cover every eventuality and the stress
response does allow for other options. These are freeze, faint and fidget.</span></div>
<br />
<h3 class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br /></h3>
An extended version of this article, along with lots of other (previously unpublished) effective and practical advice is now included in this book, <b><i><a href="https://amzn.to/3H2vfFx" target="_blank">Anxiety to Calm: a practical guide to a laid back life</a></i></b>, which is available in paperback and Kindle.<div class="separator" style="clear: both; text-align: center;"><a href="https://amzn.to/3H2vfFx" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoqINp5wx-GROxCMm-QWBmcThu2VjFo_DJoK2bK7IVMQl3ftSXGO5xnhouTU7kB9ROUO6EH-YosHLlmdF0PHfETtXWaT5UiuSr0Iy_hHsKDqwg40_zV-OfWEHjpnm2YB8QPpSLPa9IiBja9TchuWyi92_zxja_88fVJJTbagf2xO93RyABrXi_x6LLtq8/s320/mock-00620-913e6.png" width="320" /></a></div>
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----------------------------------------------------------<br />
<br />
<img align="left" border="0" src="https://2.bp.blogspot.com/-SoHrejuMV64/VH9W6ZM2YYI/AAAAAAAAASU/bvvbAI1HIng3UzaxChBQ4ZK51hvoOJrhQCPcB/s1600/debsquare100.jpg" /><span style="font-size: x-small;">Author: <a href="https://plus.google.com/u/0/110954457209098919528" rel="author">Debbie Waller</a> is a professional stress management coach, specialising in working with individuals and smaller employers to minimise stress and maximise feeling in control.</span><br />
<span style="font-size: x-small;">Debbie is the author of
<a href="https://www.amazon.co.uk/gp/product/0995459959/ref=as_li_tf_tl?ie=UTF8&tag=debbiewallerhypnotherapy-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0995459959" target="_blank">
Their Worlds, Your Words</a> and has co-written the
<a href="http://www.amazon.co.uk/gp/product/1495436624?creativeASIN=1495436624&linkCode=w00&linkId=GDLM7RTD4KJAJVFQ&ref_=as_sl_pc_tf_til&tag=debbiewallerhypnotherapy-21" target="_blank">Hypnotherapy Handbook</a>
both of which are available from Amazon. </span><br />
<span style="font-size: x-small;">Find out more about Debbie's services on
<a data-blogger-escaped-target="_blank" href="http://www.yorkshirestressmanagement.com/">
www.yorkshirestressmanagement.com</a> or phone 01977 678593</span><br />
<span style="font-size: x-small;"><br /></span>Debbie Wallerhttp://www.blogger.com/profile/16159032517564994314noreply@blogger.com0Selby District, Yorkshire, UK53.7210132 -1.190652999999997553.716315200000004 -1.2007379999999974 53.7257112 -1.1805679999999976