Archive for the 'Coping and Stress Management' Category

What is a healthy healing in reflection?

Published by
Fibro Viv
at July 24, 2008 in How to Help Yourself, Coping and Stress Management and My Own Experience. 0 Comments

Hello Everyone,

Today I found an interesting question on one of my community sites. Here is what was asked: In your opinion or basing from your experiences, what is healthy healing in reflection? I found myself thinking about the question and decided to share my answer on my site as well as on blogcatalog.com.

 

In my point of view the following techniques is a good way to reflect in a healthy way:

- an individual must first decide to choose a specific time to reflect,
- be specific about what you want to focus on,
- think about one challenge (issue) at a time,
- determine what you want and decide if it is realistic,
- be open and non-judgmental,
- realize the answer to your questions or issues may require sharing your feelings with another individual,
- if you have a difficult time expressing your feelings with another individual, write them down on paper,
- if you shared your feelings with someone, reaffirm your respect for their opinion and end on a positive tone.

This technique or strategies enables an individual to establish an atmosphere of cooperative problem-solving and/or reflection.

I hope and pray this post has helped someone today.

Fibro Viv

 


The Consequence of Chronic Stress

Published by
Fibro Viv
at January 9, 2008 in My Book, Coping and Stress Management and My Own Experience. 0 Comments

Hello Everyone,

 

I feel the need to take the time to post something today because I believe it is very important to keep this information on hand and remind yourself at least twice a month. Place it where you know you will see it and remind yourself about the consequence of chronic stress.

The Consequence of Chronic Stress


Chronic stress weakens our immune system and increases the risk of coming down with a range of illnesses. This could be heart disease, high blood pressure, depression, among other illnesses. If you are already dealing with a chronic illness, you must try not to stress out. I know it is easier said than done, based on my own experience. Stress can be toxic, if you let it take over.

What can stress drive people to do? A person can eat too much or too little, sleep too much or too little, stop exercise or stretching routines, and can also cause an individual to not have any fun in their lives.

Some stress is necessary to survive because just a little stress can help an individual get focused, improve memory and heighten their emotions. Stress responses within an individual causes them to swing into action or better yet, react in a way that can help. The key is to find the balance and understand the need, but not to make it toxic.

As I think about my life within the past few months, I have had family illnesses, hospital trips, doctor and pharmacy visits that were necessary and I had stress. I was dealing with trying to keep my family healthy, laundry, housekeeping, cooking and not to mention the cost of all the medical requirements within my own home. Yes, this has caused me to stress.

How have I dealt with it? I accepted what was happening without question, and just tried to complete each task as it came up. If I allowed my emotions to get out of control, my stress could become toxic and my pain would increase. Somehow, God gave me the strength I needed to deal with everything I needed to do.

I could start feeling guilty about not posting on my sites, but then I practiced self-talk and told myself everything would work out. I have come to the conclusion that I cannot be everything to everyone, and be there for everyone. I am in control of my own feelings and thoughts and I must only allow good thoughts to take over my emotions.

I am a daughter, sister, wife, mother, mother-in-law, aunt, grandmother, and friend. However, I know I cannot be there for all of them. I have my limitations and I must understand them and accept them.

I pray this post and my own personal experience has helped someone today.

Fibro Viv


Strategies for Stress Management

Published by
Fibro Viv
at June 6, 2007 in Coping and Stress Management. 0 Comments

Since I just posted how badly I am feeling lately, I decided I better remind myself of these strategies:

Think about identifying circumstances that cause you stress (stress-or) and your symptoms of stress. For each stress-or, ask yourself two questions:

1). How important is this to me?
2). Can I control this event or situation?

Consider the the control and importance to help you determine which strategies to use. Skills that will help you manage stress include:

Awareness Skills
Acceptance Skills
Coping Skills
Action Skills

AWARENESS SKILLS

* Work on being consciously aware of stressful situations. Review signs and symptoms associated with stress

* Identify common causes of stress for you

ACCEPTANCE SKILLS

* Keep it in perspective, Don’t think catastrophically

* Avoid over-dramatizing or exaggerating reactions of others.

* Keep a positive attitude.

* Avoid worrying about things that may never happen.

* Use positive self-talk (Cognitive behavior therapy)

* If worries and fears are causing you stress, ask yourself:

1). Has this happened before?
2). What did I learn from it?
3). What is the worst possible outcome?
4). What else can I do?
5). What advice would I give a friend in this situation?
6). Five years from now…will I remember this event?

COPING SKILLS

1). Non-aerobic stretching exercises like yoga can be calming because they induce deep breathing and a meditation-like mental state. Helps release anxiety, lower blood pressure, and reduces your pain. We need those endorphins released to our brains!

2). Relaxation exercises include a great variety of techniques. One of the easiest to learn is Deep Breathing. Other relaxation techniques include Progressive Muscle Relaxation, Imagery and Mediation.

3). Humor and Laughter: Medical research suggest that humor can have positive effects on both the mental state and the body, particularly in enhancing health and reducing pain.

4). Support from Others: Join a support group or seek support from others in times of stress or need.

ACTION SKILLS

* Practice using clear assertive communication; saying what you need, sometimes we do not know what we need, think about what it is we need.

* Become competent in using time management strategies

Think about this:

–Did I cause it?
–Can I change it?
–Can I control it?

Answer is “NO”
Flow, and do something different
Save energy for something you can impact and change.

PRACTICE SAYING NO
PRACTICE PACING
PLACE BOUNDARIES AROUND WORRIES
IF YOU SPEND SO MUCH TIME ON WORRYING (LIMIT IT)

*********************************************************************
PUTTING IT ALL TOGETHER

Strategies for Managing Stress


Controllable and important…….use Change and Action Skills
Uncontrollable and important…use Acceptance and Coping Skills

—————————————————————————–

Controllable and unimportant……use Action Skills and Acceptance
Uncontrollable and unimportant..use Acceptance and Re framing the Situation.

I pray and hope this has helped someone today. Have a pain and fatigue free day!

Fibro Viv


Positive Thoughts for Coping

Published by
Fibro Viv
at May 26, 2007 in Coping and Stress Management. 0 Comments

Try writing down these thoughts and read them daily, or print them if you can:

1). Things are getting better.

2). I know I am making progress and I am working on my self-esteem.

3). I am learning to pace and it helps me feel better.

4). Each day I expect to feel more relaxed and I am working on ways to resolve any stress in my life.

5). I am accepting the changes in my life style and can live with them.

6). I know where to look for support and what resources are available to me.

7). Today I plan to focus on ways to help myself continue to heal.

8). I know I can fight this feeling of feeling alone because I am not alone.

9). I am sharing and seeking information on my healing process.

10). I am able to manage my mental and physical fatigue.

Those are just a few things to repeat to yourself. Keep a journal to help you remember good times and ways to feel better. You are alive, so work on making each day a better day. It starts with you accepting change and becoming aware of any negative emotions or thoughts you may be experiencing.

I pray and hope this information helps someone today. Have a great day.

Fibro Viv



Visualize, Dream, Take Care of Yourself

Published by
Fibro Viv
at May 19, 2007 in Coping and Stress Management. 0 Comments

 

WRITE DOWN YOUR DREAMS AND THOUGHTS AND VISUALIZE YOURSELF SUCCEEDING IN LIFE AND IN GREAT HEALTH.

Remind yourself of your blessings.  Think of your happy memories, such as:

The day you were married
Quiet long bath
Pampering yourself
Sharing your faith
Lunch with a friend or family member
Your favorite time in a day or month or in your past

As you do these things, visualize your dreams, meditate and never forget to smile. Remembering your past experiences and how blessed you were to experience them can be very calming and create a smile on your face.  Try it.

Try to discuss your hopes and dreams for your life with your partner, family member or friend.  Remember to discuss your concerns and do not be afraid to share your thoughts with the people that are close to you.  You might even try sharing those thoughts with strangers.

Think of a place and time where you can feel like you are comfortable enough to have these discussions.

THINGS TO DO FOR YOURSELF

1).  Think about starting up or joining a class or group that discusses any topics you enjoy. Sharing and expressing is a great experience.

2).  Create a list of what is wonderful about where you are, plans, losing your fears, getting older and what you like about yourself. Make an effort to do this daily.

3).  Write down where you are at this point in your life and where you want to be, date it three or six months from that date. Place it in your calendar (when you want to open it), you will find that you have accomplished some of those dreams.

4).  Write down your dreams and even cut out pictures from a magazine of objects, miscellaneous items and people that look happy. It might help you see what to aim for.

5).  Take advantage of keeping a Personal Journal. I have found that I am more appreciative of what I have, what I have accomplished and where I am now. Take it to heart and be proud of yourself.

6).  Consider changing your diet to fit your body’s needs…healthy eating and drinking water.

7).  Check the different websites or magazines available to you with recommended diets for Fibromyalgia and Chronic Fatigue.

I hope and pray that this post has helped someone today.

Fibro Viv


Tips on Staying Cool in a Crisis

Published by
Fibro Viv
at May 5, 2007 in Coping and Stress Management. 0 Comments

I know it is difficult to stay cool during a crisis for some people. Others rise to the challenge and opportunity of a crisis. Here are some tips:

1).  Stop and breathe slowly and try to remain calm because I am sure your heart is pounding hard and your pulse is racing fast.  So slow those down first.

2).  Try to remain focused on the issue at hand, it may be an injured family member, friend or stranger.  Or it may be you were just in a car accident and believe you are being stalked……just stay focused and calm.

3).  Your inner instincts can help guide you.  Trust those instincts.

4).  Call 911 if required for medical emergencies, or assistance from the nearest Fire Station, or Police Department.  If the problem requires their attention, please let the professionals do their jobs.  If you know CPR, then administer it, only if you have attended classes and are able to do it properly.

5).  Have important information on you in case of emergencies, so you are properly prepared.

In order to be prepared you must have the following items available at all times:

a.  Consider taking a CPR or First Aid Class

b.  Keep important medical information about yourself on your person, be it your wallet or billfold.

c.  Keep important telephone numbers on your person, be it your wallet or billfold.

d.  Make sure you let your emergency notify individuals know you are using them as an emergency contact.

You can prepare for crisis and emergency situations just by following some of these tips. There are probably better tips out on the Internet, so search the net for tips.

You will be able to handle any situation if you feel confident in yourself. You can feel confident by preparing yourself. You can do it!

I hope and pray that this information helps someone today. Have a pain free day.

Fibro Viv

One’s Attitude

Published by
Fibro Viv
at April 21, 2007 in Coping and Stress Management. 0 Comments

Ones attitude toward life makes every possible difference in one’s living. Life doesn’t change so much as you change.

Think about this when times seem hard or you feel you have been treated badly.

I hope and pray this post has helped someone today.

Fibro Viv

Tips for banishing chronic anxiety

Published by
Fibro Viv
at April 6, 2007 in Coping and Stress Management. 0 Comments

The stress of the holidays comes and goes, but ongoing stress — even at low levels — can harm health and well-being, experts say.

Here are some tips on how to protect yourself by learning how to manage stress day by day, according to the Mayo Clinic Health Letter:

* Look for signs. Catch stress early by watching for signs such as headache, gut discomfort, tense muscles and fidgety sleep. If you notice these stress alarm signals, it’s time to use stress-management techniques.
* Exercise. Even a short walk can improve your mood and reduce stress.
* Eat well. A healthy diet provides your body with the energy to handle daily stress. Making unhealthy food choices and skipping meals can lead to fatigue, greater susceptibility to illness, and a general feeling of poor health.
* Set limits. Refuse some tasks to keep schedules less hectic. This will help you be more productive and successful with the tasks that you do decide to tackle.
* Vent. Friends can provide important social support by listening to your frustrations or providing encouragement.
* Escape. Pleasant distractions such as a good book or movie can help take your mind off your worries.
* Bliss out. Relax with a hobby, exercise, meditation, prayer, slow breathing or anything else that provides you with a feeling of calm.
* Still stressed? Get help. Seeking out help isn’t a sign of weakness, it’s good judgment.

I hope and pray that this information has helped someone you love today…that might even be you:)

Fibro Viv

Helpful hints for lowering daily anxieties

Published by
Fibro Viv
at April 6, 2007 in Coping and Stress Management. 0 Comments

Give Stress a Holiday

Hectic lifestyles and anxiety may be an unavoidable fact of modern life, but it’s important to manage stress to prevent or reduce stress-related health problems.

Mismanaged stress can result in chronic fatigue, body aches, changes in appetite and increased use of alcohol, drugs or cigarettes, according to experts at the U.S. Department of Veterans Affairs (VA).

Here is some information I found that the VA offers on following stress management tips:

*  Exercise regularly, even a half-hour every day. Be sure to consult with a doctor before starting any new exercise program, however.
*  Sleep well — between six to 10 hours a night.
*  Drink between four to eight glasses of water a day.
* Take time to do something you enjoy.More information

Try to remember that The American Academy of Family Physicians has more about coping with stress.

Good luck and I hope and pray that this information has helped someone today.

Fibro Viv

Stressed Out?

Published by
Fibro Viv
at April 1, 2007 in Coping and Stress Management. 0 Comments

When you are stressed out:

- chomp on celery,
- carrots,
- and take a walk,
- try focusing on something else,  let it go, and let life take its course.

I pray and hope this post has helped someone today.

Fibro Viv