Stress Management 101 tip for today: Creative Problem Solving Part 3

Well it's been an interesting couple days since posting part 2 in this series of 4 but I have been putting all of these into practice. So, lets get caught up on the first 2 players/characters in Creative Problem Solving that exists in each of us: the Explorer (brainstorming)and the Artist (sketches out the possibilities). This post is about the third player/character, the Judge. The role of the Judge is to decide specifically which idea is the best and most appropriate for the situation. Picture "Judge Judy" and her gavel. Yes we all have that capability. Although in a stressful situation it may seem difficult but it doesn't have to be. Many times the "judge" is not allowed to make the decision because of fear and mistrust in ourselves of the unknown. That fear and mistrust only compounds an already stressful situation. So make a decision to trust those decisions that come as a result of the process and get ready to implement it with the last character/player which is the "Warrior". I'll discuss the Warrior characteristic in the next post. Let me know what you think when it comes to making stressful decisions.

Stress Management 101: Tip-Creative Problem Solving 2

This is the second of four posts in the series on Creative Problem Solving as a tool for Stress Management. To remind you, there are 4 players/ types of characteristics in this approach. We looked at the Explorer character that engages in brainstorming to find possible solutions. The next player/ character is the Artist. The role of the artist is to see how each solution or idea relates to the problem. The artist paints a picture which, helps clarify and narrow the playing field. When it comes to stress management the artist is instrumental in allowing the individual to experience a sense of control, reducing the anxiety associated with problem solving subsequently improving the likelihood of success and eventual resolution. We all have an artist within. What kinds of pictures are we painting? Gloom and doom? Dark and dreary? Sunny and bright? Optimism and possibility? One leads to increased stress and one leads to reduced stress. That's what I think. What about you? The next post will be about the player/characteristic of the " judge" within us.

Stress Management 101: Tip for the day - Creative problem solving

One key source of stress is the lack of effective problem solving. When presented with a problem that looks or seems to be insurmountable many individuals shut down, practice avoidance, or go into overdrive. Each of these has its own negative implications and creates stress that can start out as short term but end up being long term due to the unsolved problem. One of my favorite presentations is on the topic of creative problem solving. The one thing that I enjoyed about preparing for this presentation was the information that I found while researching the topic. Brian Luke Seaward writes that there are four components to creative problem solving which are represented in four players: the Explorer, the Artist, the Judge and the Warrior. We'll take a look at each of these in the next couple posts. First is the Explorer. In creative problem solving this is where brainstorming takes place. Nothing is off limits. All ideas and suggestions are accepted regardless of merit. The refining process comes later. Many people get stalled in the brainstorming process because we miss the primary purpose of brainstorming which is to generate ideas. We automatically try to determine or figure out what will or won't work. So, here's your assignment for today. Whatever challenge or problem you're facing try brainstorming for solutions. Put every idea on paper and remember- nothing is to absurd, strange, out of bounds or unreasonable. It can be fun and refreshing to actually let that unrestricted thinking/flow of ideas just happen. It's like throwing a handful of feathers into the air and watching them fall without influencing where they land. I like brainstorming. It's a refreshing change of pace and process. When you have no limits you dramatically reduce your stress. That's the first stage of creative problem solving. We'll continue with this concept in the next post. Those are my thoughts. What do you think?

Stress Management 101 Tip for the day: Laugh!

Laughter is good for the soul! When you're stressed out the last thing you want to do might be laughing. But laughing is actually one of the best things for you. Laughter lightens the mood and actually produces the same chemicals in the body that promote relaxation in most of the critical systems in the body including the respiratory, circulatory and muscular systems. Laughing also produces endorphins which are the body's feel good chemicals (you don't need to be an athlete to get those endorphins pumping! Research from the Mayo Clinic and other experts confirm that laughing regularly enhances the immune system, aids in pain relief, and helps in dealing with challenging situations. You might even live longer. So think about it. When you laugh, you tend to forget the tension and stress in your world. Laughter can be so contagious that all of sudden others are laughing along with you. So make it a habit to find something funny everyday and keep that stress down. Let me know what you think!

Stress relief from laughter? http://www.mayoclinic.com/health/stress-relief/SR00034

Ruthy

Stress Management 101: Don't worry...be happy!

There are so many things that can cause stress. Worry is one of them. Why? Because humans generally worry about something, someone, some circumstance or some issue of which they have no control. That fear of a lack of control creates stress that spills over into everything, every act and/or everybody every minute of everyday. So consider this... There is such a thing as concern which evokes a problem solving mindset. The key is to distinguish between concern and worry. In order to do that ask yourself a few key questions: First- what is the origin of this issue? Is it a concrete or tangible issue? Is it real or perceived? Is it visible of invisible? These questions will aide in helping to determine the appropriate response. Second- Is there some positive, concrete or tangible resolution that can be achieved as a result of worrying versus concern? Is there some action that I can take out of concern that would have a better outcome than worrying? What is the cost of concern versus worry? Think about these questions. Feel free to insert the names of people, places, situations or whatever you may be stressed about into the questions. Once you can understand that there are many things that don't warrant worry. Being concerned is ok but remember that concern should lead to action. Eliminating worry is one way to "be stress free"! That's what I think... What about you?

Stress Management 101: Tip for today - Smile!

Ever wonder about the power of smiling? Smiling is such a powerful tool against stress. It can actually evoke those endorphins that make us feel good and invite others to do the same. It takes less muscles to smile than it does to frown. Here is a great TED talk that explains the power of smiling. It's one of my favorite. When you are feeling like it's just one of those days when nothing is going right and stress is all around you with negative effects, try smiling. It really does make a difference. It's worth a try. That's what I think. Watch this TED talk and then tell me what you think.

Stress Management 101 tip for today: Massage

Stress has been linked to many types of physical ailments. Who among us has not experienced the tight neck and upper body muscles that accompany stress? Those kinks that prevent us from being able to move freely occur as the result of both long term and short term stress when our muscles do something called

"bracing"

Bracing is, according to Kottler and Chen in the book Stress Management and Prevention, an involuntary muscle contraction in the neck and back muscles. Many people don't realize that they are in a braced posture during the course of a day. So just think about what happens when there is a known stressful encounter. The tightening and bracing of the muscles can easily intensify. The benefits of massage therapy are numerous. Elliott Greene in the Encyclopedia of Alternative Medicine, refers to massage as

"a non-drug intervention"

for counteracting the damaging effects of stress. Massage is instrumental in addressing bracing and relieving the tension in those muscles but also in promoting the healing and relaxation for the body, mind and spirit. Massage also promotes increased blood flow throughout the body, reduced inflammation and soothing of the nervous system. There are different types of massage including Swedish, Deep tissue, Oriental massage, and my favorite - Hot stone massage! Each has specific benefits and techniques but all have the same effect - wonderful feelings of relaxation and calm. So, when was the last time you had a massage? I think starting off with scheduling a massage once a month is a good goal. When was the last time you had a massage? What do you think?

Reference: Kottler, J. & Chen, D. (2011). Stress Management and Prevention, chapter 2. Thomson Wadsworth Publishing. Greene, E. (1998). Massage and Touch in Jennifer Jacobs, ed. The Encyclopedia of Alternative Medicine. Journey Editions Publishing.

Stress Management 101 tip for today: Aromatherapy

How many times have you walked into a room and felt a change in your demeanor just because of the smell in the air? Yes. Our moods and health are greatly influenced by certain scents or the aroma. Today's tip focuses on Aromatherapy and stress. Aromatherapy falls into the category of Complementary and Alternative Medicine. It is increasing in popularity as people become more aware of and are seeking options for health and healing, aside from pharmaceutical remedies. Aromatherapy is used by practitioners in a number of ways including massage therapy and as an addition to cancer treatment. Businesses use it to entice shoppers/clients to buy a service or product by putting them in a good mood. Aromatherapy is generally practiced through the use of essential oils or products containing essential oils including lotions, candles, bath products, herbal teas, and healing preparations such as creams or ointments. There are specific do's and don'ts that should be considered when using essential oils but for purposes of stress management candles and diffusers are good recommendations to get started. Some of the best oils for addressing stress are lavender, lemongrass, bergamot, and jasmine. They aid in calming the body and the mind. Adding a few drops to bath water, on a light bulb in a lamp or to a carrier oil such as grapeseed, sweet almond, olive or sunflower to make a body/massage oil gets you started on the road relieving stress and total relaxation. You can also put a few drops of an essential oil in an oil burner and let the fragrance fill the room! One thing: be very careful with essential oils because they are very potent and should be diluted to avoid damage to skin, furniture, etc. It is a wonderful feeling to walk into a room that is filled with the natural scents of lavender, lemongrass, peppermint or sandalwood. Not only will your stress levels go south, but your relaxation and positive energy levels will increase. Give it a try and let me know what you think!