Schaumburg Live Work & Play

and complaints? Can you communicate with others well? Your work role – Do you have too much or too little to do? Do you have to wear too many hats? Is your in-box never-ending? Career worries – Are you concerned about being laid off? Are you going to have to tell others that they are laid off? Are you worried about your chances for growth and promotion? Especially in today’s economic environment, Dr. Smith said that the incidence of stress related to this factor has increased. Unpleasant or dangerous workplace – Are you working in a dangerous factory? Are you working with outdated software? Is your workspace ergonomically poor? EvaluatE YoursElf “Workers need to analyze whether the stress is about the job or about them,” says Smith, who is also a clinical psychologist and professor of psychology. At most, the job is only half the problem. “People need to take a long, hard look at what they’re doing in life and family, and determine if that may be increasing their stress level,” Smith says. Some other stress factors can relate to how people perceive different situations. Smith suggests those that are feeling stressed to take a look at themselves from the outside looking in to see if they are taking things too seriously or personally, or whether they’re wasting time by needlessly worrying or obsessing over the small stuff. Smith suggests that those that are feeling stressed take a close look at their worries and determine whether they are necessary or practical. Those who do this, often find that their worries will float away, Smith says. Those who have evaluated their sources of stress and determined that they are valid, Smith recommends his students to explore a range of relaxation techniques to “dial down their level of stress arousal.” Techniques for coping with stress fall into six general categories. Which method or combination of methods works depends on the individual, Smith says. “Different approaches work for different people,” Smith said. “It is a myth to think that one or two relaxation techniques can work for everyone. One size does not fit all.” a day you will actually train your brain to let worries dissipate. There are various types of meditation which differ in the target of their focus. Mindfulness, for example, is a type of meditation in which you quietly focus on one thing after another from the air conditioner running to the dog barking and beyond. Each minute will give you a different target for your meditation. You wait and pick a target then wait and pick another target and so on. Autogenics – This is the most popular relaxation technique in Europe, says Smith. This is the technique in which you concentrate on different parts of the body, gently suggesting to the arms that they are feeling heavy and so forth. Smith said that 15 to 20 percent of his students enjoy this form of relaxation. Breathing exercises – This is popular in the monasteries of India. You concentrate on breathing gently like you are blowing out a candle flame and relaxing. Yoga stretching – This is the most popular relaxation technique in the United States. In the Western World, yoga is a system of physical exercises practiced to promote control of the body and the mind. Most who practice it are seeking tranquility. Progressive muscle relaxation – This is very popular with professionals like doctors and attorneys. In this technique you squeeze a certain muscle for five seconds, release it, and let it go limp for 20 seconds. It is imperative that the release is much longer than the squeeze, otherwise, the technique itself can become a stressor. Visualization or guided imagery – In this technique you visualize yourself at a vacation resort or some other fantasy place and you let yourself luxuriate and relax. This is not about planning your day in your mind. It is about visualizing yourself in a relaxing place. • Dr. Jonathan C. Smith is the author of 25 books including “Stress Management Today” and “Relaxation, Meditation and Mindfulness.” Information about his stress management techniques & publications are available at www.lulu.com/stress. strEss rEliEvErs Meditation – You very calmly focus on a single thing like a candle flame or a star. Worries will intrude on your thoughts but you very gently let them go. Smith said that if you do this consistently for 10 to 15 minutes september/october 2008 Page 15 http://www.lulu.com/stress

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