What does your Escape Fantasy tell you about Stress?

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If you are one of those people who suspect stress might be an issue, but can’t find it in your life, stop and take a look at your escape fantasy. 

An “escape fantasy” is that thing you would like to do with your life if you weren’t doing what you do now.   It’s that thing that you say to yourself when you feel like you want to throw in the towel and run away and join the circus.   I’m not talking about your daydreams or ambitions; like writing a bestselling novel or winning the X Factor.   This is the statement that fills in the blank:  I’m going to quit my job and go be a __________________. Read more »

Three Common Beliefs which Trigger Stress

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There are three very common beliefs which can often lead to stress.   They are:

  • I don’t deserve this
  • I must be perfect
  • I cannot fail

Each of these three beliefs set up “no-win” scenarios.   When something starts to go wrong (as it inevitably does) these beliefs tip you into stress.

The next time you find yourself in a situation of high stress, stop and see if one of these beliefs (or something similar) was active just before the stress happened.  If you find one of these beliefs at the core of your stress, stop and ask yourself the following questions: Read more »

Stress at Work – Employer Responsibilities

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The public profile of work-related stress seems to be increasing.  Hardly a week passes without an article about work stress in a UK national newspaper.   What is it about work in the twenty-first century that is so stressful?   Perhaps this “epidemic” of stress is a result of technology, but it may also be due to economic uncertainty or changes in working practices which favour short-term contracts, outsourcing and lean thinking.  

Regardless of the cause, stress remains one of the most important contributors to absence from work.  Estimates from the latest HSE – Labour Force Survey indicate that self-reported work-related stress, depression or anxiety accounted for an estimated 11.4 million lost working days in Britain in 2008/09. 

What are your responsibilities as an Employer to manage stress in the workplace? Read more »

Flash Stress

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Do you suffer from “Flash Stress”?   It’s the kind of stress that comes at you like a runaway train.   It comes out of nowhere at 200mph, flares your stress hormones, musses your hair, flies by and leaves you gasping and often angry.   Flash stress happens so fast you never had a chance to see it coming and take evasive measures.   The stress hijacks your emotions and you become a helpless passenger along for the ride.

I have been dealing with a few clients who experience this type of stress.   I wouldn’t say that they are the typical Type A personality or “Hot-Reactors”.   But they are experiencing this really fast, sudden flare of stress, and feel puzzled about how to deal with it. Read more »

Imagine a Stress-Free Life

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How often do you release the power of your imagination?  

Creative imagery is often recommended as a means of combating stress.   The benefits of replacing stress-producing thoughts with relaxing and calming thoughts are well documented. 
 
Children have amazing imaginations.  As we grow older and more sensible, we tend to turn down the volume of our imagination and be “more grounded and realistic.”    
 
Here are four starter statements and a few questions to kick-start some creative thinking.  Choose one that appeals to you and spend one to two minutes roaming around in your imagination.  So revel in the journey, turn up the volume and take a mind-vacation from stress.  Remember to only choose only happy, safe places to visit.

  1. Visit your favourite place in the world.  What do you hear? Are you standing or sitting?   Turn full-circle, what do you see?   What can you feel in different parts of your body?
  2. You are following a path in the woods.    Where is the path leading?   Is it flat or rolling?   What is the path made of?   What can you see to either side of you?
  3. You have won the lottery and get to buy/build your ideal home.   What style have you chosen?  How many rooms does it have?  How are the rooms furnished?   What is the view outside the windows? 
  4. You are at an amazing concert.   What music is playing?   Where are you when you are experiencing the music?   Are you alone or with others?   Where is the music coming from?   

Fire up your imagination, revel in it, turn up the volume and take a mind-vacation from stress.  The more you immerse yourself in creative reflection, the better the release.

Sometimes the Answer to Stress is a Good Nap

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Have you ever had one of those days when nothing is working well and you seem unable to get anything done?   I think that Carrie Snow got it just right when she said:   “No day is so bad that it can’t be fixed with a nap.”

I was reminded of the rejuvenating power of naps last week.   Read more »

Gardening to Reduce Stress

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The NHS is planning on offering an 8 week gardening course for people who are stressed, depressed, anxious or of low mood.  One newspaper reports that “each two hour session – covering subjects such as plant types, soil testing and common pests – is designed to boost morale.”   The article goes on to say that “The ‘therapeutic’ course is expected to prove popular with people who are stressed at work or facing redundancy.”

This may not be as daft as it sounds.   Read more »

Stress in the Waiting Room – the Square Breathing Technique

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Last week I was sitting in the surgery waiting room feeling anxious and nervous.    I sat trying to distract myself with a book, but I couldn’t read.  The chairs in the waiting room were hard and uncomfortable, and I’ll have to admit I was feeling decidedly grumpy.  I happened to look up at the ceiling and I noticed it was one of those dropped ceilings with square tiles in metal frames and I suddenly remembered a stress relief technique which was perfect for the waiting room. 

The technique is called Square Breathing.   You find a square, in my case a ceiling tile, and follow the outlines of the square as you breathe deeply in and out.   Read more »