Hypnosis And Stress Management

Part of a plan for Stress Management may include either hypnosis or self-hypnosis, as a way to reduce and eliminate the symptoms of stress. A person under hypnosis is experiencing a trance like state, which allows them to enter into either the “theta” or “delta” states of consciousness.

These states are the equivalent of either light or deep sleep, and allow for the hypnotized person to experience an “altered state” of consciousness.

Hypnosis can be effective in managing stress, whether the state of hypnosis is assisted by a licensed Hypno-therapist, or whether the state is induced by the person entering into the hypnotized state.

Since many people are uncomfortable with the idea of being hypnotized by someone else, self hypnosis is often used as a part of a stress management plan.

In order for self hypnosis to take place the individual must be in a comfortable position, and be free from outside distractions. The individual should begin with some relaxation techniques, such as deep breathing, followed by releasing any tension in the muscles, one at a time, beginning with the feet and toes, and proceeding over the entire body.

When entering into a self hypnosis state the person is simply allowing the subconscious mind to take over, while the conscious mind enters into an “altered” or “quiet” state of being.

In order for self hypnosis to be effective, the conscious mind should impart a “purpose” or “intent” to the subconscious, before the actual hypnotic state is achieved.

It is also important to set a time limit on the hypnotic state, generally 15 to 20 minutes. The subconscious mind will respond to the suggestion, and cause the individual to return to the normal state of consciousness at the prescribed time.

Addressing Anxiety And Worry In A Stress Management Plan

Anxiety and worry are common sources of stress. Financial problems, health issues, family concerns, and a realm of other situations, can create an unhealthy amount of stress, when not addressed in a healthy manner.

A person may choose to cope with these types of situations in a variety of healthy or unhealthy ways. From denying the problem altogether, to attempting to “run away” or “hide” from the problem, an individual’s unique set of coping skills can either increase of decrease the level of stress they experience.

Denial is a common form of coping that many people employ to deal with life issues. Typically denial is a “coping skill” used by people in situations which present an unbearable amount of stress.

This may happen in alcoholic families, domestic violence relationships, even in people facing severe illness or death. A person in denial simply says “Everything is fine” and “Nothing is wrong.”

Attempting to run away or hide from a stressful life event is evident in those who use drugs or alcohol to “escape”, as well as those who simply “avoid” the problem. The individual who works too much, or the teenager who stays away from home for days at a time, are people attempting to escape the problem.

Procrastination can be a sign of worry and anxiety. Fear of “what will happen” if the person does face the problem, can lead to “putting off the inevitable.” This type of behavior also contributes to stress, as the unseen and unknown are often larger, in the mind, than in the situation.

Facing things head on may be difficult, but it is the healthiest way to handle situations that create worry, fear or anxiety. Getting answers, instead of speculating, and addressing problems, instead of denying, hiding or running away from them, is the only way to reduce the stress caused by these types of situations.

Who Can Benefit From Stress Management

Everyone, regardless of who they are or what they do, can benefit by having some plan in place for the on-going management of stress. The common myth, that unhealthy stress and the need for appropriate management of that stress, is primarily reserved for those who work in the most stressful environments.

High powered executives and those who are in positions which carry a heavy amount of responsibility are only a small portion of the population who could benefit from a stress management program.

Let’s face, stress is a part of everyone’s life. Whether you are a high powered executive, or a stay at home mother, situations are sure to arise in which the stress of your individual life will increase, affecting the way you feel, think and act. Having healthy way of coping with stress can make a difference to overall state of well-being.

Doctors, lawyers, nurses, waitresses, bartenders, business owners, even college students and elementary school children face their own unique brand of “stressors” every day.

From the doctor who must face the loss of a patient, to the waitress who must deal with cranky, complaining customers; even the third grader, who is faced with a battery of assessment tests, stress is a part of everyday life.

There are many forms of stress management, from physical exercise to visualization techniques. A stress management program can include a hot, steamy bubble bath, or a long, luxurious massage.

It can also include incorporate such techniques as acupuncture, acupressure, meditation, hypnosis (or self hypnosis) relaxation techniques and a realm of other programs or activities, uniquely tailored to fit the individual undertaking a stress reduction program.

The Benefits Of Laughter In A Stress Management Program

Anatomy of Illness written by Norman Cousins, is a book based on the true story of how this man treated his own painful illness. Cousins had a theory that there was more to the old saying, Laughter is the best medicine, than many people realize.

In modern times society has come to understand that stress has a negative impact on both physical and mental health. What is not as commonly understood is that laughter has many positive health benefits, which can counteract the negative affects of the stress response.

Laughter increases the functioning of the immune system, helping the body to fight off illness and disease. Studies have demonstrated that laughter causes the increased production of catecholamines and endorphins. These chemicals, when released by the brain into the blood stream during laughter, increase feelings of happiness and well-being.

Laughter also decreases the secretion of cortisol as well as the sedimentation rate, and therefore is beneficial in stimulating the body’s immune system.

During laughter, the flow of Oxygen in the blood increases. Arteries relax, heart rate and blood temperature are lowered, circulation increases and the skin temperature rises. All of these physical responses have a beneficial effect on both cardiovascular and respiratory health.

Laughter has the potential to help speed healing, and increase overall health and well-being, when it’s benefits are fully realized as a part of a stress management plan.

While the average human being laughs approximately 8 to 10 times daily, a stress management plan which includes laughter as a part of the daily program would include rigorous “laughing” as an exercise to be performed several times throughout the day.

Full belly laughter, which is an involuntary response of the human brain, can be triggered by watching comedies, listening to comedians, telling jokes or just allowing oneself to participate in fun and silly activities.

Identifying And Managing Stressors- Setting Limits

Part of a good Stress Management plan simply involves identifying the areas of stress in an individual’s life. Taking an objective look at circumstances and situations that may seem unmanageable, can be a helpful first step in dealing with stress.

Once the areas that are causing the most stress have been identified, a plan to reduce the level of stress produced by each situation can begin to be formulated.

Often situations which create a large amount of stress can be eliminated completely. For those stressors which cannot be entirely eliminated, a plan to better manage the situation, so that the amount of stress produced is decreased significantly, is often helpful in relieving the overall amount of stress the person is feeling.

One of the most common sources of stress, for many people, is the habit that they have of not setting healthy limits on the amount of commitments they enter into.

Overextending oneself creates undue stress, and generally leads to exhaustion, burn out, and inevitably, “failure” to fulfill many of ones obligations. This “failure” is often perceived by the individual as a personal “failure”, creating feelings of guilt, shame and poor self-esteem; feelings which inevitably contribute to the amount of stress the person experiences.

An individual who has a tendency to over-commit may also be driven by a desire to “prove” themselves, or to “live up to” a certain standard which they have imposed upon themselves.

Having rigid ideas about “success” and “failure” and demanding too much of oneself, contributes to the overall stress in the person’s life. Many times an individual has such a deep fear of failure, or a desperate need to “live up” that they refuse to set limits on their time, until health problems or other life events force them to do so.

If an individual has a difficult time making necessary changes in their routine, or setting healthy limits for themselves, underlying causes of the behavior should be addressed. Consider what constitutes “success” and “failure.” How can ones point of view be altered, to allow some relief from the “rigid taskmaster” of self?

What limits can be set comfortably? What obligations and commitments can be let go of? Simple questions such as these can go a long way toward helping identify the sources of stress, and creating a plan to reduce the affects of stress that stress a person’s life.

Next Page »