Way.ca.tion: A rest for the mind; an unconventional method of escaping the moment and returning refreshed and better than before.

Saturday, November 26, 2011

Tips To Prevent Holiday Stress And Depression

By Mayo Clinic

When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.

2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videotapes.

4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression too.

5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange.

6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.

8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.

9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Tuesday, November 8, 2011

Learn To Prevent Holiday Stress, Anger and Depression

Learn To Prevent Holiday Stress, Anger And Depression
Starts: December 3, 2011 9:00AM
Ends: December 3, 2011 12:00 PM
Event Type:Training/ Seminar
Location:Anger Management Institute
247 4th Street
Oakland, California 94607
Industry:Health, wellness, fitness, mental health
Keywords: anger management, stress management, emotional intelligence, empathy enhancement, communications
Intended For: This training is open to the general public however, HR Managers and people who work with others will gain enormously from this experience.

Yacine Bell will present an informative, engaging, interactive, and always humorous workshop. Yacine is a trained and certified Anderson and Anderson Provider and will use the internationally known and respected Anderson model as the foundation of her work in this seminar. Each participant will receive our popular Contrasting Wheels of Behavior that serves as a handy, pocket size reference for the "do’s and don'ts "of anger and stress management. Each participant will leave with a special "keep calm for the holiday kit," chock full of effective gifts to assist in keeping participants calm and focused.

The focus of this workshop will be on emotional intelligence skill enhancement for preventing holiday anger, stress and depression.
The workshop is held in a comfortable and relaxed setting which helps create a great working enviornment. Limited seating available so call today!

Anger Management Institute, LLC 510.393.0250


Thursday, November 3, 2011

The Power Of Words

The power of words mentioned below is part of my daily practice and part of my professional practice. A strong proponent of my practice is to bring people into the awareness of their personal Self-Talk. This is the inward conversation we have with ourselves that determines largely our behavior, accomplishments and relationships. Another proponent of my practice is teaching people assertive communication. This is the practice of being clear about telling others your thoughts and feelings in a direct and honest way without violating or stepping on your rights as a person or the rights of others. This outward conversation determines our behavior and relationships as well.

It took me time to realize how my words could affect or infect others.
Here are some tips to get those of you who want to shift towards a more fulfilling life...
For starters I challenge you to put a rubber band on your left hand and for the next 24 hours become aware of your judgments (to yourself and others). SNAP when you catch yourself judging (sorry I never encourage pain but in this case it is just for awareness).

How is what your judging a reflection of you? Is there some healing to be done there? Remember, people can push your buttons, BUT they didn’t install them!

I suggest you adopt some new behavior: The Four Agreements by Don Miguel Ruiz, might be a good start.

1.Be impeccable with your word (do what you say you are going to do, your word is your honor. Be good to your integrity)

2. Don’t take anything personally (what people say or do is only a projection of what they are going through, not your reality. You choose the experience you want to have)

3. Don’t make assumptions (people cannot read your mind, and vise-a-versa you are not a mind reader, always ask for what you want)

4. Always do your best (if you know you’ve done your best, the only judge can be you, allow yourself to feel complete)

Now go forth and prosper and ponder on this one thought “wish for others what you want in your life”, I promise your life will change. It’s a powerful secret.
Stay in touch.

The Anger Management Institute specializes in anger and stress management with competency in teaching you communication skills and emotional intelligence.

Want to change your life and relationships?

Call: Yacine Bell Director of the Anger Management Institute LLC 510.393.0250