Bounce Back Fast

Resilience Review - Get the devil inside

2011-09-16T09:06:00.001+09:30

Resilience Review - Get the devil inside

CPA - How to Keep your Drive Alive

2011-06-21T10:01:00.001+09:30

Seminar_Howtokeepyourdrivealive

2011-06-09T07:22:00.001+09:30

REIV Seminar: 'How to keep your drive alive'
Wednesday 29th June

Grow or Growl

2011-04-19T13:33:00.005+09:30

For many people, failing or getting something wrong creates great
stress and tension. The reality is that success often comes from
knowing what doesn't work.

Sometimes you can learn that from other people's experiences, but
often you need to learn it from your own.

Bounce Before You Break

2011-03-17T10:15:00.003+10:30

Meeting targets, KPIs and budgets can mean the difference between staying in business, and keeping your job - or not.

However, the reason many don't reach their goals/targets is often not from a lack of motivation or determination, but rather from a lack of 'bounce-ability'. That is, the ability to quickly recover from the unexpected setbacks that throw you off course, slow you down, or wear you out.

Create Traction

2011-02-24T11:31:00.002+10:30

Each day, sales people will be faced with rejections, leaders will be confronted with failure, and teams will encounter change.

A setback is only a problem unless you do something about it. Activity that creates 'traction' (or progress) is a key driver behind the profitability and productivity of successful organizations.

Get Off Your But!

2010-12-20T10:35:00.001+10:30

Almost every day you will face situations that will challenge and stretch you. Your success in business, and life, is often determined by whether you overcome these challenges or not.

Whilst many things may stand in your way, the biggest obstacle is yourself. More specifically, the excuses, or the "but's" that you give instead of taking action.

Adversity builds resilience

2010-11-15T10:37:00.002+10:30

Success in business, sales, and most things in life, often requires you to face tough situations or deal with unfavourable results. After a setback, it is the people who can get back on the phone, face their clients, and deal with their shortcomings who will be most successful in life.

However, it is not your genes that will determine your ability to handle adversity, but your degree of resilience.

Smart Communication Wins

2010-10-13T11:59:00.004+10:30

The way you process pressure often determines how productive you can be. Some keep their tension inside and rethink things over and over until they have an answer. Others end up talking, yelling, crying, or debating their way to a resolution. To be more personally productive is not a question of which process is better, but when and how to use each process.

Caring Supercharges Engagement

2010-09-07T12:16:00.001+09:30

Keeping your team engaged boosts their productivity, team work and time effectiveness.

When your team experiences a setback or an overload of work, they need to find ways to bounce back their motivation and enthusiasm. Traditionally, we generate motivation by becoming ambitious - focusing on goals and getting excited about achieving them. However 'ambition' alone is not enough - it needs to include
'reflection' if your team is going to generate sustainable motivation.

Watch for Speed Bumps

2010-08-09T12:18:00.003+09:30

Things rarely go according to plan. Nearly everything you do is vulnerable to interruptions, unforeseeable changes, or problems that can disrupt timeframes, budgets, or resources. However, these 'speed bumps' can actually assist in getting through your day more efficiently and effectively if embraced the right way.

Faster than the speed of sound

2010-07-21T17:37:00.001+09:30

Emotional tension and conflicts can be a big distraction to your focus and engagement at work - especially at high work flow times when you simply cannot afford to spare a moment. So, how do you build a resilient team that stays productive during the emotionally tense high work flow periods?
The key lies in staying centered.

Faster Than the Speed of Sound

2010-07-20T13:38:00.003+09:30

Get under the iceberg

2010-06-09T19:17:00.003+09:30

Producing excellent customer service, leading a team, or building solid business relationships hinges strongly on your ability to connect, communicate and inspire a range of different people. However, when personalities differ or communication styles clash, you need to maintain rapport - without taking things personally.

Get Under The Iceberg

2010-06-09T10:46:00.001+09:30

Producing excellent customer service, leading a team, or building solid business relationships hinges strongly on your ability to connect, communicate and inspire a range of different people.

However, when personalities differ or communication styles clash, you need to maintain rapport - without taking things personally.

Testimonials from the 'Handling difficult people' seminar

2010-05-26T23:54:00.002+09:30

Testimonials from Michael's 'How to handle difficult, demanding and negative people - without becoming drained' seminar

Positive Worry Builds Resilience

2010-03-31T08:06:00.001+10:30

Workplaces become less productive when team members stew over problems that they can't change and dwell on the hardships and difficulties in the problems that they can change. Worry, self pity, and pessimism create a septic tank of negative energy that drains energy, enthusiasm, and initiative. The solution requires people to flip their worry into positive expectations.

Listen here for the full story...

Funatise Your Work

2010-02-24T10:32:00.001+10:30

There is a mountain of research showing when you feel good about yourself, you tend to be more productive, time effective, and produce better quality communication and rapport with the people around you. Feeling good is not just about your self esteem, but also trying to make your work more enjoyable and rewarding.

See the forest for the trees

2010-02-02T14:27:00.002+10:30

Successful leaders work well under sustained pressure. For some, pressure acts like a laser beam - focusing their energy and sharpening their mind to make clear and accurate decisions. For others, pressure acts like a fog that scatters their thinking and impairs their good judgment. The difference in how well you lead and how sharply you operate under pressure pivots on your ability to step back and gain perspective.

Don't eat the marshmallow

2009-12-07T19:23:00.003+10:30

The evolution of mobile phones, credit cards and laptops has meant that we can now have virtually anything that we want with a few minutes of thinking it.

We are living in an 'I want it now' world where everything is immediate. You can get light with a switch, order anything online, download music in seconds, access movies in a few clicks.

Whilst immediate gratification can make life more accessible, it is also training people to become more time urgent, impatient and insistent on getting what they want 'now'...and it is having a negative impact on the culture and work ethic in many organizations.

Go on Freddy, Drink it

2009-10-27T13:28:00.001+10:30

Motivation is a state that always exists inside you - you just need to know how to
access it. Switching it on can simply be a case of knowing what drives you.
Here are four examples...

It's not All About You

2009-08-31T14:49:00.001+09:30

Liberate Physical Tension

2009-08-11T12:26:00.001+09:30

In today's business world you are working longer hours, meeting tighter deadlines, and dealing with more tasks at one time than ever before. So how can you expand your working capacity to meet your work demands - without burning yourself out?

Your resilience to pressure is directly related to your ability to release physical tension as it starts to gather in your body.

Perfect Pressure Group

2009-07-20T23:36:00.001+09:30

Learn how to become Pressure Proof and resilient to tension, using 5 minute bite-sized training sessions, for less than $3.75 per week.

Preventing Psychological Injury seminar

2009-06-11T12:07:00.002+09:30

Accumulating workplace and life stresses, taking people beyond their capacities to adapt, are now well recognised as significant factors contributing to the steep increase in psychological injury claims.

One day seminar - Melbourne only:

From the morning session, you will gain knowledge about:
* Defining health and psychological health
* Legal requirements OHS Act 2004 and recent court decisions
* Scale of Injury, incidence, time, costs
* More than Stress – Mortality, Morbidity - international research findings
* Validated Tools for early self identification "at risk"
* Benefits of early intervention
* Steps and Key Factors in effective program design

From the afternoon session, you will learn how to:
* Develop the essential skill of staying focused, motivated and calm
* Let go of worries, release pressure, induced physical tension in the body
* Effectively deal with difficult people
* Use self management and relaxation strategies, be present and engaged with your family

NOTE: These practices improve communication skills, preserve and build your health and wellbeing, prevent burn out, increase morale, motivation, stamina and productivity.

Limited Seating.
Wednesday 24th June (Melbourne only)
The book your seat, visit:

http://www.bouncebackfast.com/forms/PreventionofPhychologicalInjury.pdf

Follow Not The Crowd

2009-06-11T11:29:00.001+09:30

Economic doom and gloom, less jobs, tighter markets, less sales - there are plenty of reasons for workforces to fall into a sea of negativity and helplessness. The psychology of crowds tells us that people often follow the actions, opinions and mindsets of the majority of people. Sadly, history has shown us that crowds can often get it (very) wrong.

Follow Not the Crowd

2009-06-11T11:06:00.008+09:30

Economic doom and gloom, less jobs, tighter markets, less sales - there are plenty of reasons for workforces to fall into a sea of negativity and helplessness. The psychology of crowds tells us that people often follow the actions, opinions and mindsets of the majority of people. Sadly, history has shown us that crowds can often get it (very) wrong.

We know that pessimism in the workplace can lead to reduced productivity and under utilization of skills. If your work culture has been in the habit of complaining and being negative about the future, will you take the easy road and join them, or will you be able to rise above it? Perhaps a quick lesson from a Star Wars Jedi can shed some light...

In the Star Wars saga, the Jedi are a peacekeeping organization known for their observance of 'the Force' and their mental discipline. The Jedi mind needs to remain strong and focused at all times so not to be seduced by the elements of the 'dark side', being fear, hate, greed and selfishness.

Whether you like it or not, you are affected by the people around you.

Medical science has shown that if you take three women and asked them to live together, after a few months their menstrual cycles would start to align with one another. The last time you went to a professional football, soccer, or baseball game, did you feel a sense of excitement in the air when the crowd becomes engaged in the game?

We are affected, in some way, by other people.

If your work culture has become negative or defeated, then it can affect your personal morale, work flow, and focus. The more one focuses on how difficult, unfair or upsetting something is, the less action they are likely to take to overcome it.

Overcoming a negative work culture doesn't come from trying to resist or fight the crowd. Rather, you need to look beyond the crowd and stay in focus with your goals, aspirations and positive attitude. To draw the analogy, a true Jedi fights evil not by destroying it, but by staying mentally focused so that evil doesn't become part of them.

Gandhi's famous saying "become the change you wish to see" does not refer to 'talking' about change, but demonstrating the change within yourself. The 'lead by example' principle is asks that you embody all your words of wisdom and become the product of your advice and ideals.

This is not a technique, but rather a courageous step to say what you mean and do what you say - so that you don't blindly do, say, and become the same as everyone else.

My 5 year old son, Zackary, is fanatical about Star Wars. He knows all the characters and often sleeps in his Jedi costume (he actually believes that he is a Jedi Master). At his friend's 6th birthday party, the children's entertainer had 25 kids running chaotically in circles to dance music for 10 minutes. The kids were having a ball. He suddenly yells 'stop! (surprising, the kids actually stop and listen). He yells "a tree is about to fall onto this building, everyone get down on the ground and cover your head". All the kids, screaming with excitement, hit the ground and cover their heads.

All except one.

Zack remains standing and is looking at the window. He arms are now outstretched so that his palms are facing the window. His face has a look of intense concentration. The entertainer looks at Zack in bewilderment and asks "what are doing?? A tree is falling - you need to get down!" (hoping that Zack would comply so that he could get on with the activity). Zack, totally unphased by the fact that he is the only one standing, maintains his focus on the window and says...
"don't worry, I am a Jedi. I can use the force and save you all".

My question to you is this...
'will you be able to rise above the crowd when needed or will you accept the negativity, and become part of it?' Will you be more committed to staying focused, positive and enthusiastic - even if others are not? What are you able to do to keep your mind focused and positive?

FINAL THOUGHTS
"Yes, a Jedi's strength flows from the Force. But beware of the dark side. Anger, fear, aggression; the dark side of the Force are they. Easily they flow, quick to join you in a fight. If once you start down the dark path, forever will it dominate your destiny, consume you it will..." - Yoda, Jedi Master

ABOUT THE AUTHOR:
Michael Licenblat is a Resilience Expert and Professional Speaker who builds Pressure Proof workforces and Resilient Professionals.

To have Michael speak to your team or deliver a seminar, contact us at http://www.BounceBackFast.com

You can download Michael's e-book '7 ways to prevent becoming over worked, run down and stressed out' from http://www.BounceBackFast.com

Resilience Breeds Intelligence

2009-05-15T11:26:00.001+09:30

Resilience breeds intelligence

2009-05-15T10:56:00.007+09:30

In a business environment that is only going to get tougher, people are now under greater pressure to do more and be more than ever before. They will face more situations of having to deliver bad news on issues such as redundancies and salary reductions, and will be faced with some seemingly impossible targets (given the current economic condition) - all of which takes an emotional toll.

Since this sort of pressure isn't likely to change over the next 12 months people need to be armed with the right skills and abilities to handle it if they are going to stay productive and effective.

Simply being 'smart' will no longer be enough to get results. Your team will need to develop resiliency and pressure mastery skills if they are going to continue to thrive in the new economic environment.

Developing workforce resilience is not about team building activities or giving pep talks. Rather it is about building their mental, physical, emotional intelligence and capacity to be able to flow with, and stay in control of, their pressures.

" In a corporate environment that is changing at warp speed, performing consistently at high levels is more difficult and more necessary than ever. High performance depends as much on how people renew and recover energy as much as on how they expend it... on how they manage their lives, as much as on how they manage their work. When people feel strong and resilient - physically, mentally, emotionally, and spiritually they perform better, with more passion for longer. They win, their families win and the corporations that employ them win!"
Jim Loehr and Tony Schwartz,
Harvard Business Review, January 2001

Some of the key resilience principles that will help are you team thrive, include:

a. Emotional hardiness

High adrenaline levels from stressful or emotional situations can impair logic and lead to poor decision making. Staff need to take control of their emotional reactions to situations so that they stay clear headed regardless of whether they are building rapport with clients, delivering a report, or letting staff go. Emotional hardiness includes:
* Setting boundaries
* Not being everything to everyone
* Not taking people personally
* Controlling your emotions

b. Communication clarity

People are always anxious when receiving feedback, assessment, or bad news. Being able to say what you mean, clearly and concisely, without clouding your message with emotion, whilst listening to your team is a critical skill. Communication clarity includes:
* Speaking straight
* Effective listening (to your staff and clients)
* Concise message
* Empathy without responsibility

c. Personal leadership

Aspiring to meet target and deadlines will compel the dedicated staff to exert more energy and sacrifice personal needs such as rest, family time and exercise. Managing time and energy will be the currency of success in tough times. Creating working stamina comes from being able to correctly allocate and regenerate personal * Energy management
* Mental toughness
* Work-life integration
* Time effectiveness

FINAL THOUGHTS:
"These days smart companies, large and small, are viewing work-life initiatives not as favors but as strategic business tools that help keep valuable workers and make it easier to attract new ones....and the bottom line impact can be quite dramatic."
Karol Rose, Fortune Magazine, 2005

ABOUT THE AUTHOR:
Michael Licenblat is a Resilience Expert and Professional Speaker who builds Pressure Proof workforces and Resilient Professionals.

To have Michael speak to your team or deliver a seminar, contact us at http://www.BounceBackFast.com

You can download Michael's e-book '7 ways to prevent becoming over worked, run down and stressed out' from http://www.BounceBackFast.com

Reward effort - not just outcome

2009-04-20T15:20:00.001+09:30

Motivation is harder in today's business climate.

Not because people are under more pressure (people will always be under pressure - that's not new), but rather because the pressure is different and it is eliciting fears and uncertainty within people that they haven't experienced in a long time (if at all).

Reward Effort - not just outcome

2009-04-20T15:07:00.004+09:30

Motivation is harder in today's business climate.

Not because people are under more pressure (people will always be under pressure - that's not new), but rather because the pressure is different and it is eliciting fears and uncertainty within people that they haven't experienced in a long time (if at all).

Just over a year ago, many professional industries had a steady in flow of work. Now, that work flow has slowed down and, in some cases, stopped.

In response, professionals are now required to be proactive with their existing clients, become involved in lead generation, attend networking functions, upgrade their sales/rapport building skills, and get back on the phone.

Since the market is tighter, clients are more frequently responding with 'no', 'not right now' or 'we are waiting to see what will happen first' before spending their evaporating budgets.

Less work, less leads, and (a lot) more rejection are now a daily pressure...and many people are not prepared to handle it. The main symptom is an increase in personal frustration and a reduction in motivation. Not only does this measurably impact productivity and profitability of the organisation, but it also impairs the morale and motivation of the culture.

To spark motivation to achieve something, people need to feel
that their efforts are bringing them closer to their targets.

The traditional approach of setting a target and providing incentives to reach it, won't be enough in today's climate. This was fine when the goals were attainable. Now, the effort (and resilience) required to reach those targets is exponentially bigger, making them feel unreachable and, thus, people are giving up on ever being able to reach them.

For people to feel motivated, they need to feel a sense of accomplishment even when they aren't achieving the outcome they want. Therefore, the focus needs to shift from only 'rewarding outcome' to include 'rewarding effort'.

People need to feel a sense of accomplishment for the consistent effort they put in regardless of the outcome. For example, if you need to contact 50 clients with enthusiasm, your 47th call needs to emanate the same enthusiasm as your first call did - even if you have faced 46 replies of 'no'. This only is achieved if you are feeling a sense of accomplishment just for making the calls - regardless of the outcome.

Here are 2 ideas on rewarding effort:

1. Reward goal-focused activity
Set an activity goal. Whether it is making calls, contacting clients, etc., if the activity brings you closer to your target, it can be measured and rewarded. Ensure that people feel a sense of 'moving forward' based on the activity they are generating.

2. Reward attitude and ambition
Negativity can spread like a virus through your work place. It is easy to become part of the doom and gloom and form a culture based on self pity and whinging. We need to reward those who are prepared to break away from the negativity and stay committed to their vision and sense of purpose (targets).

a. Encourage each person to write a one paragraph mission and vision
statement for themselves.

b. Reward positive attitude, helpfulness and motivation with awards
and small gift incentives.

FINAL THOUGHTS:
People who can build their resilience to hearing 'no', handling rejections and stay self-motivated and focused, in tough economic times, are going to become your company's greatest asset over the next 6-12 months.

About the author:
Michael Licenblat is a Resilience Expert and Professional Speaker who builds Pressure Proof workforces and Resilient Professionals. Download his e-book '7 ways to prevent becoming over worked, run down and stressed out' from http://www.BounceBackFast.com

Resentment Kills Business

2009-04-12T20:40:00.006+09:30

Stewing over problems, replaying arguments or continuous worrying can lead to high blood pressure and later health problems, according to a UC Irvine-led study. [1]
So how do we build resilience in the workforces and when our media, news and culture is addicted to whining about how terrible the world is and how bad our problems are?

Culture is often an external reflection of the internal mindset of the individuals.

I recently bumped into a good friend whom I haven't spoken to in almost 6 months.
Whilst I was really happy to see her, she seemed somewhat reserved and uptight.
After a few minutes of catch up conversation, she plucked up the courage and said:

"I have to clear something up with you. Six months ago you said something that really upset me (...she then went on to explain what it was). I felt very hurt for a while, and that's why I have been a little distant".

At this point my head does a '360'.
I had no idea all this was going on - I just assumed she was busy with life. I had a sudden swirl of emotions going through me - should I apologise for what I said? Should I show compassion and empathy for their pain? Should I become angry and defensive and argue with her over who is right/wrong?

No. There was a bigger issue here. Instead, I blasted her with these three issues:

1. What a waste of emotional energy!
Of all the things she could have been focusing her energy and time on, why would she
choose something as unsubstantial and negatively consuming as this?
Of all the creative ideas, innovations and positive thoughts that could be taking up space in her head, she chose to fill it with pain and resentment. What a waste of time!

2. What was the purpose of holding onto that?
Why would you let something like this go on for so long and impair a good friendship?
What did you gain from holding onto resentment? Self righteousness? The need to be right? The ability to justify your anger and blame someone for your problems? What was the point?

3. Was it worth it?
What did all that nonsense cost you? You could have had a friendship, connection
created memories, and had a lot more fun. Was the resentment worth giving all of that away?

Think about how this applies in your own professional-business life.
How often do you, and the people around you, fall into the trap of behaving like children by holding onto resentment.

In a business world that keeps getting busier, more demanding, and intense - a world that allows us to become isolated with our computers and email, it is more important than ever to not waste time and energy in unnecessary emotional tension.

Think about these three points

1. Where are you wasting emotional energy?
Do you have clients who have been rude or impolite to your team? Rather than be resentful, forgive them for being self absorbed and move forward.

Do you work with people who intimidate through power or status? Rather than holding
onto your anger, forgive them for being childish and emotionally immature.

Stop investing time and energy into pent up emotions that only hurt you.
In business, relationships are everything. You cannot afford to let your emotional immaturities obstruct your professional effectiveness.

2. Let go of the benefit
You get something out of being resentful. That is one of the reasons it can be
difficult to let it go. Holding onto resentment may allow you to be 'right', or it may justify your misery (allowing you to stay stuck, but blame someone else for how you feel) and hence may give you permission to be negative, disengaged, or unsuccessful.

EVERY behavior you have has a payoff. Know what your is.

Your image, relatability and approachability are all reliant on your emotional 'togetherness'. To lead, connect, build rapport and work effectively with others, you need to let go of your emotional hang-ups that can your professional reputation.

One of my favourite pieces of advice (and one that i find most difficult to follow) is 'you can be right or you can be free'.

3. Realise the cost
This is akin to the old saying 'cut off your nose to spite your face' and 'win the battle, but lose the war'. Step outside your situation and look objectively at how your resentments have impacted on your relationships in your personal and professional life. What relationships have you walked away from because of unspoken tension? All that time and effort you invested into building that relationship all lost in one miscommunication.

Friendships abandoned, networking opportunities lost, business connections forfeited, strong teams never realized because of emotional tension that is not dealt with.

Consider the monetary cost of a non cohesive work-team, an unhappy customer,
a unsatisfied client, or misunderstood manager. Step up and have the courage
to address issues before they disappear under the carpet forever.

REFERENCES:
[1] http://www.sciencedaily.com/releases/2002/09/020926070006.htm

Also, make sure you watch this video on
'building resilience' at http://www.PerfectPressureGroup.com

VECCI Difficult People Seminar

2009-02-05T16:02:00.001+10:30

VECCI Difficult People Seminar

Resilience Seminar - Building Commission

2009-02-02T12:05:00.001+10:30

Resilience Seminar - Building Commission

Resilience Review: Catch Negativitis?

2008-12-12T16:37:00.001+10:30

Resilience Review: did you catch negativitis?

Resilience Review: Tough Love

2008-12-12T16:36:00.001+10:30

Resilience Review: Tough Love

The Resilience Review Podcast - May 2008

2008-12-12T12:19:00.001+10:30

The Resilience Review Podcast - May 2008

Doctors warn - don't ignore stress

2008-11-25T08:10:00.001+10:30

MORE than 70% of Liverpool workers are stressed and exhausted. New research found work requests from different people at the same time was the highest cause of stress amongst workers (48%), followed by constant telephone calls (41%) and being let down by colleagues (39%).
People are now feeling so stressed out a whole day has been set aside to mark the state of the nation’s mental health....

...read the entire article at:
http://www.liverpoolecho.co.uk/liverpool-news/local-news/2008/11/10/doctors-warn-don-t-ignore-stress-100252-22220640/

Do Less - Achieve More

2008-11-25T08:05:00.002+10:30

When athletes train to run long distances, they work on keeping up with their 'pacers' who set a speed for them to keep up with. In business, often it is your clients, customers, KPIs, or managers who set your pace. A marathon may last hours, so the pace can be sustained - but in business the pace can go on for weeks, months or years.

Trying to meet everyone's needs, all the time, in their time frame is exhausting, impractical and unsustainable. The answer may lie in whether you are Reactional or Directional in your activity...

...read the full article at http://www.smallbusinessceomagazine.com/article.aspx?Article=115

How can I become more resilient to workplace stress? - by Michael Licenblat, CEO, Bounce Back Fast

2008-11-06T13:56:00.002+10:30

This article appeared in the 'The Age' - My Career – Any Questions section on October 11th, 2008

Workplace stress is a condition that occurs when the pressure of work (deadlines, working hours, client needs, etc.) impairs your effectiveness, working stamina or wellbeing. Workplace stress is not something that happens ‘to’ you, but rather it happens ‘because’ of the way you handle pressure. You need to be proactive in handling pressure and take responsibility for your responses (rather than wait for the company to notice your stress signs and take care of you). Here are three resilience principles to take on:

a. Punctuate your pace
Discipline yourself to take short breaks that get your body moving every 2 hours. Physical and mental pressure builds when you are focused on a series of tasks for a sustained period of time. Vary the intensity periods of your work so that you are not working at break neck speed your entire day.

b. Keep moving forward
Give yourself space to fail and learn. Use your challenges and problems to improve on your next call, project, task, interview, etc. Leave the sulking to the children. Save your tears and self pity for your therapist. Not succeeding doesn't mean that you are a 'failure'. It just means that you didn't get what you expected. That's it. Pressure will impair your personal drive when you dwell on what went wrong. Forgive yourself for being imperfect and keep moving forward.

c. Unwind your mind
Your work will never be all done. When people don’t know when/how to stop working, they become burnt out and are less productive at work. Therefore, for career sustainability and self preservation, it is vital that you practice leaving work ‘at work’ by switching off your mind and relaxing your body each night. To work at your best and maintain your energy and wellbeing, you need to have a life outside of work.

Building resilience is an ongoing process, made up of small activities and attitudes, which keep you bouncing back fast!

Michael Licenblat is a Resilience Expert and is the CEO of www.BounceBackFast.com . He is a professional speaker, trainer and coach who helps companies build resilient workforces and ‘pressure proof’ professionals. To learn how to build a pressure-resilient workforce, visit www.perfectpressuregroup.com

Perfect Pressure Group

2008-10-28T13:32:00.001+10:30

Perfect Pressure Group Introduction Video

Michael Showreel - large

2008-09-02T21:43:00.001+09:30

It's All Your Fault

2006-08-22T13:34:00.000+09:30

What makes your business stressful? The huge volume of work? Having copious different projects to monitor? The long hours? Always thinking about work? Is it the bills?

No. Actually, it's you!

At almost every business networking event I attend, every conference I speak at, and every training program I deliver, there are always people who spend a lot of time whinging about their problems and blaming their market, their customers, their lack of opportunities, or even their horoscope for why their business is making them so stressed.

Here is the reality...

We are evolving into a population of complainers who want to stay 'under the radar' of responsibility, through avoiding conflict, negating ownership and persistent procrastination.

Psychologist, Marin Seligman, describes this mentality of feeling stuck or helpless as a sense of 'learned helplessness'. [1] This 'Victim' state of mind causes people to give up easily, under utilize their skills and knowledge, and strive for less ambitious goals.

The mentality of a victim is born from your whinging, complaining and negativity, and it relinquishes your power and initiative to be proactive in your business and accomplish your goals.

In business/work, having a victim mentality zaps your confidence & motivation. You doubt your abilities to succeed and tolerate your current business output because you have stopped believing in yourself. You no longer become open to new ideas, new marketing strategies, or new business directions because it all feels like 'too much hard work' and overwhelming.

...and the only people who want to be around you are other complaining victims.

The anti-venom to victimhood is taking ownership.

'Owners' look at a problem and then take on the onus to find a way to resolve it. They understand that blaming, complaining and whinging cloud their vision for solutions.

I was recently contracted by a company to coach two of their key staff who were stuck in the groove of self doubt and complaints that were crippling their ability to lead, communicate and be productive. The key turning point for each of them was when they took ownership for their imperfections and were prepared to work on them.

Feeling 'Stressed' is quickly converted into empowerment when you move from a victim to an ownership mentality.

4 Strategies for taking ownership:

a. Be Accountable

Have your business promises, goals and visions be made accountable by giving them time frames, performance benchmarks and measurable outcomes.

Have a system of accountability that extends beyond yourself, and your private records. Involve your team, and external people, to keep you honest and on track with your targets and goals.

b. Improve and Learn

Water will gather at the lowest level - and you are only as good as your greatest incompetence.

Don't waste the pain of failure, rejections or stupidity by moping around, feeling sorry for yourself and beating yourself up for all the lost opportunities.

Assess the valuable lesson you learnt about yourself, or your industry, from your stuff ups. There are no mistakes, just wrong steps that need to be corrected in order to keep you headed forward.

My martial Arts instructor would make us do hundreds of the same punches, over and over, every class. He said "The difference between a brown belt punch and a black belt punch may be as subtle as a tiny twist of the waist, but can mean the difference between your opponent standing or being left on the floor after you hit him. Survival can be the difference between improving your punch by 1%".Give yourself permission to be human and make mistakes that you can learn from (just make sure you don't keep repeating those mistakes) and constantly improve yourself.

c. Get Tunnel vision

Focus your mind on what you want to achieve/resolve and plan as if it is possible to accomplish. Focus on the steps, strategies, people, action required to resolve the issue instead of focusing on who/what is to blame.

Self confidence improves your performance and ability. Make no room in your planning, thoughts and conversations for self doubt.

d. Communicate Forward

Talk in terms of what you want to achieve instead of what has already happened.
Too much time is wasted digging up past regrets and issues without any structure as to how you will move forward from this point.
Don't talk about the disappointment of lost sales, missed opportunities, wasted time - it only keeps you feeling stuck and worthless.
Focus your conversations on how you will move forward from this event.

REFERENCES: [1] page 211, 'Psychology, an Introduction', J. Summers, R. Borkland, M. Walker, Australia, 1989, John Wiley & Sons.

Michael Licenblat B.Sc.(Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life. He is the author of 'Turn Stress into Energy & Enthusiasm'.To download his special report on the ‘Seven ways to prevent yourself becoming Stressed-Out, Over-Worked, and Run-Down’, visit: http://www.StressManagementSuccess.com

Team Building Rubbish

2006-08-01T13:17:00.000+09:30

Taking your staff out to play mini golf, go-carting, tosee a movie, or doing some obscure & embarrassing in-house training games is NOT going to create lasting team work, or a resilient work culture.

Sure, these activities can be fun and help people to get to know each other, but they won't build a productive and stress-resilient business team.

So, what will?

Think about this for moment...'what do your team want andneed to keep them happy, committed and ambitious?

What are their goals?
What makes them happy?
What are their values?
What motivates them long term? short term?
What de-motivates them?

Do you know?....I mean, do you REALLY know? Probably not!

Chances are, you have either assumed you know (and are most likely to be wrong), or haven't taken the time to find out because everyone is 'too busy'.

So, you just did what you THOUGHT was going to 'bring the team closer together'.

Your doctor wouldn't prescribe medication without first doing a diagnosis.
Your Dentist wouldn't extract a tooth without first assessing the heath of your teeth.
...and you shouldn't invest in team building activities until you first assess what the individual team members really want.

For example:
A single mother of two children may not want to spend halfa day go-carting, but would rather have flexi-time hoursso she can pick up her children from school.

A 22 year old male may rather have an open bar for him andsome friends for a night as a reward for reaching his salestargets, or be given a late start one day.

A 42 year old married father of 3 may prefer a family holidayor long weekend away or reduced working hours.

...but you will never know if you don't ask.

World famous psychologist, Abraham Maslow, found that peoplehad a process of motivation that once our basic needs for food, shelter and security were met, we naturally sourcedhigher levels of need, such as love & belonging, self esteem, and ultimately, self actualization (reaching our greaterpotential) [1]

In a recent interview I conducted with employee engagement expert, James Adonis, from www.jamesadonis.com, James explained that:

"...different people have different needs. Gen. X and Gen. Y have different motivations, different values and differentgoals to the Baby Boomers, or next wave Boomers, and henceyou need specific ways to motivate and work with them."

(to hear the full interview with James, visit:http://www.bouncebackfast.com/interviews.html

Stop wasting time and money in team building activities that don't actually 'build the team'.

FIVE Tips to building a resilient and loyal team:

1. ASK THEM WHAT THEY WANT
Don't assume you know what people want - make the timeand have the courage to ask them directly.

Sit privately with each team member and ask them:'What can the company do to help them maximize theirproductivity and motivation?''What can the company do to help them maximize theirwork enjoyment?'What can the company do to help them maximize theirwork-life balance'
Document their answers then act on them right away.

2. INSIDE / OUTSIDE
Imagine you are standing inside a house looking out ofa window. What is your view of the outside world? Now imagine you are standing outside of the house looking into the house from that same window. What is your view of the 'inside world'?

In the same sense, Ask for people's feedback from theirperspective (inside) on how to improve team work and motivation. Then ask them to stand in your shoes (management) and ask them how to apply that from an(outside) management perspective.

Give staff the benefit of double perspective so theycan play a more active role in turning their needs into a culture reality

3. SELF S.W.O.T.
Sit with each staff member and perform a self assessment(in the same sense that a business would perform a S.W.O.T.- assessing their Strengths, Weaknesses, Opportunitiesand Threats).
Have each staff member contemplate the personal and professional areas they are competent in, and those theyneed to work on. Provide (or outsource) coaching programsto help staff members bridge these gaps. Our coaching program, for example is at: http://www.bouncebackfast.com/coaching_life_skills.html

Job satisfaction is more than getting the company to bend - great satisfaction is found in personal growth and achievement.

4. CONSISTENT CULTURE
Be true to your promises.Make the changes you say you will.Put the suggestions into action immediately.Have a measurement system that benchmarks the success of the action plan. Review every 1,2 or 3 months .Check in with each team member to discuss if the changesare giving them what they want.

5. GET EXTERNAL HELP
You may not have the time or expertise to do all thisyourself. Get external help from people who do this professionally and get it done right.

REFERENCES:
[1] page 359, 'Psychology, an Introduction', J. Summers, R. Borkland, M. Walker, Australia, 1989, John Wiley & Sons.

Want to read more articles like this one? Visit the Bounce Back article archives at: www.bouncebackfast.com/stress_management_articles.html

About the author:
Michael Licenblat B.Sc.(Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life. He is the author of 'Turn Stress into Energy & Enthusiasm'.To download his special report on the ‘Seven ways to prevent yourself becoming Stressed-Out, Over-Worked, and Run-Down’, visit: http://www.StressManagementSuccess.com

How To Overcome Self-Limiting Beliefs Within Your Team - By Jonathan Farrington

2006-08-01T13:11:00.000+09:30

The organisation with the ability to overcome the variety of mental models living in the minds of their workforce will be the organisation that wins in the future. Emphasis has to be placed on creating an environment in which the ‘can do – will do’ mentality thrives and becomes the norm, success and achievement are expected and as a consequence are much more likely to happen.

We call this fulfilled expectation.

Expect Beliefs To Change:
Throughout a person’s lifetime, beliefs change continually. Beliefs that they once thought to be immutable cease to be true. Take the example of Roger Bannister who, in 1957, became the first athlete to break the four-minute barrier for running a mile. Prior to Bannister’s achievement, most athletes considered a sub-four-minute mile impossible. But that same year, sixteen other athletes also ran a mile in less than four minutes. Did they become superhuman overnight? Or, more simply, did their beliefs change?

Our Colleagues Can Exert Positive Pressure:
Like those milers, salespeople have their own unique sets of beliefs, some of which limit their potential in sales. For instance, during a recession, the members of a sales force may all believe that strong sales are impossible. But if just one person increases their sales, what seemed an inevitable fact will suddenly appear more like a thin excuse for poor performance.

We Must Challenge Negative Beliefs:
Sales Captains who challenge negative beliefs with good questions can help create shifts in mindset. Take a look at these examples of negative beliefs and examples of questions that challenge them.

Statement:
“Our solutions are too expensive.”
Response:
“Compared with whom?”
“Compared to what?”
“How do you know?”

Statement:
“I’m hopeless at cold calling”
Response:
“According to whom?”
“What prevents you from being good at cold calling?”
“What would happen if you were good?”

Statement:
“My sales target is too high this month, I’ll never achieve it”
Response:
“What do you need to do so that you can?”

While challenging questions may not instantly create a belief change, over time, they can enable salespeople to shift their perceptions of their beliefs, recognising that there are other possibilities and options available to them.

Developing Self Worth:
Organisations that recognise the importance of helping their salespeople develop a strong sense of self worth are many times more likely to produce high performers. Self worth is vital to everyone but especially to salespeople who hear “no” more often than they hear “yes, I’ll buy”. A salesperson’s self-esteem can sometimes take a hammering, but organisations that find ways to build their salespeople’s self-esteem reap an invaluable dividend. Self–worth translates into attitude, that small thing that makes such a big difference.

In Summary - The most successful salespeople take care of their attitude and they understand that:

Great Attitude = Great Results,
Average Attitude = Average Results,
Poor Attitude = Poor Results.

The second commonality with successful salespeople is that they expect to be successful and they want it badly enough that they bring about its happening i.e. fulfilled expectation.
The moral right of the author, Jonathan Farrington, has been asserted. All rights reserved. This publication or any part thereof may not be reproduced or transmitted in any form or by any means electronic or mechanical including photocopying, recording, storage in an information retrieval system or otherwise, unless this notification of copyright is retained.

About the author:
Jonathan Farrington is the Managing Partner of The jfa Group jf-assocs.
To find out more about the author or to subscribe to his newsletter, visit: http://www.jonathanfarrington.com Or follow the link to source a jfa solution
Article Source: http://EzineArticles.com/?expert=Jonathan_Farrington

Michael Licenblat B.Sc.(Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life. He is the author of 'Turn Stress into Energy & Enthusiasm'.To download his special report on the ‘Seven ways to prevent yourself becoming Stressed-Out, Over-Worked, and Run-Down’, visit: http://www.StressManagementSuccess.com

How To Get Consensus in the Team Without the Members Noticing it - By Hans Bool

2006-08-01T13:09:00.000+09:30

Those who are not in favor of systematic approaches and methods should read about this way to facilitate the communication process.

Communication is a very wide area, but normally includes the process of a group of people that are exchanging ideas or thoughts. Now, how would you structure such a process? Imagine that there are eight team members of which you would like to know the individual opinions. People get easily influenced in a discussion. Sometimes your opinion is not finished, but being assembled as you go through an (interview) process.

Also for the sake of the team you do not want an individual opinion make that others keep quiet, because they do not quite agree. The communication market is a market like any others with a demand and supply side. And too much supply of a single opinion will get the communication unbalanced.

In such a case where individual opinions are important, the diversity and variety of feedback is needed you should make the individual input anonymous.

Then, when every team member could give their personal input irrespective of what others have uttered (even without knowing this) you are ready for a first group feedback. Again, you present the group results in an anonymous way; not letting know who has said what. Then, based on your own input and what you observe as additional feedback from your colleagues you are offered a new round to reply. Having seen others opinions you can separate your input from these or as you are convinced that the majority will be right you can connect to the consensus that is being formed.

Doing so requires an ambience in which each respondent is able to provide anonymous input, an independent facilitator who is steering this process and a few rounds to get an opinion which is shared by the group.

And this is nothing new, not an invention, but a proved method; the Delphi method.
© 2006 Hans Bool

About the author:
Hans Bool is the founder of Astor White a traditional management consulting company that offers online management advice. Astor Online solves issues in hours what normally would take days. You can apply for a free demo account
Article Source: http://EzineArticles.com/?expert=Hans_Bool

Michael Licenblat B.Sc.(Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life. He is the author of 'Turn Stress into Energy & Enthusiasm'.To download his special report on the ‘Seven ways to prevent yourself becoming Stressed-Out, Over-Worked, and Run-Down’, visit: http://www.StressManagementSuccess.com

Teams Work, By Les Gore

2006-08-01T11:35:00.000+09:30

“The purpose of business is to create and keep a customer,” according to late management guru, Peter Drucker.

And there’s not a multi-channel marketer out there who doesn’t know the importance of a sound CRM strategy—and how critical it can be to the success of a business. CRM is all about acquiring and retaining customers—and enhancing your customers’ experience and relationship with you.

But can you have good CRM without good ERM—Employee Relationship Management?
A number of clients have told me that being better customer-centric has a lot to do with being better employee-centric. Because if your employees get no satisfaction, watch out. You just can’t bully your people into being customer-centric because you say you are.

One of the ways that some of our clients are boosting their employee satisfaction is through team activities. Give it a try. It just might enhance your customer experience.
Involving your staff in team-based activities may increase CRM.

Teamwork, effective work teams, and team building are popular topics in today’s multi-channel organizations. Successful teams and teamwork fuel the accomplishment of your strategic goals. Effective work teams magnify the accomplishments of individual employees and enable you to better serve customers.

If you're experimenting with ongoing teams, start with a few to determine what team activities your organization can support. Teams require resources, and especially, time. Your teams are most effective when:

• A diverse group of employees is able to participate,
• You limit the number of teams on which any one employee may participate,
• The teams establish a regular meeting schedule,
• You require periodic team goal setting,
• Minutes or notes are posted from team meetings or projects; and
• Teams self-perpetuate by regularly adding newer employees.

There are five work teams that every organization needs.

I’ve seen many different approaches to team roles and responsibilities. Different organizations may also group responsibilities differently. As an example, a client recently asked the safety committee to take on employee wellness responsibilities in her organization. The team refused, preferring instead to add environmental responsibilities. With this in mind, these are the five teams most frequently recommended.

1. Leadership Team
Often an organization’s senior managers or department heads, the leadership team is the group that must pull together to lead your organization. The leadership team is responsible for the strategic direction of your company. The leadership team plans, sets goals, provides guidance to, and manages your organization.

2. Motivation or Employee Morale Team
Known by different names in various organizations, the Employee Morale Team plans and carries out events and activities that build a positive spirit among employees. The team’s responsibilities can include activities such as hosting employee lunches, planning company picnics, fund raising for ill employees, and fund raising for philanthropic causes. They lead the celebration of company milestones, employee birthdays, and the arrival of new babies. They sponsor company sports teams. Have fun with this team since the only limit is the imagination of its members.

3. Safety and Environmental Team
This team ensures the safety of employees in the work place. It takes the lead in safety training, monthly safety talks, and the auditing of housekeeping, safety, and workplace organization. The team provides recycling and environmental policy recommendations and leadership as well.

4. Employee Wellness Team
The wellness team focuses on health and fitness for employees. Popular activities include walking clubs, running teams, and periodic testing of health issues such as high blood pressure screening. The wellness team can sponsor whole person wellness activities such as how to make a budget or lunch. It can also learn about investment products—not investment advice.

5. Culture and Communication Team
This team works to define and create the defined company culture necessary for the success of your organization. The team also fosters two-way communication to ensure employee input up the chain of command. It may sponsor the monthly newsletter, a weekly company update, quarterly employee satisfaction surveys, and an employee suggestion process.

Start several company teams such as these, and nurture their success. Remember, teams are a means to an end, not an end in themselves. But do involve people from different parts of the company—mix managers and staff members. Let them get to know one another, what they do. Introduce marketing and merchandising folks to call center and warehouse people—to finance and IT personnel. When your people see successful teams, more of them will become interested in serving on the teams. The teams make your company a better place to work and provide the opportunity for real employee involvement and commitment. And maybe a better customer experience.

About the author:
Les Gore is founder and managing partner of Executive Search International, a Boston-based, nationally recognized search firm and a 23-year vetern of the "recruiting wars."
Article Source: http://EzineArticles.com/?expert=Les_Gore

NOTE: Michael Licenblat B.Sc.(Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life. He is the author of 'Turn Stress into Energy & Enthusiasm'. To download his special report on the ‘Seven ways to prevent yourself becoming Stressed-Out, Over-Worked, and Run-Down’, visit: http://www.StressManagementSuccess.com

British Businesses At Risk From Identity Stress

2006-07-19T10:54:00.000+09:30

Source: http://www.webwire.com/ViewPressRel.asp?aId=16816

17 July 2006, Vodafone UK today warns that in a time when businesses are increasing their commitment to helping staff achieve a better balance between work and home life, the intended benefits are being undermined by ‘identity stress’.

According to Vodafone UK’s latest Working Nation report, a UK-wide study into identity in the workplace, workers are routinely changing their identity when they clock on. This tendency towards ‘Jekyll & Hyde’ behaviour is having a damaging impact on careers and social lives.
The survey of over 2500 workers, employers and entrepreneurs found that 58% of people change their personality and identity to fit in at work.

More worryingly, there is a hardcore of 1.5 million employees (6%) who feel compelled to change their identity completely. These ‘identity-stressed’ workers are three times more likely to work for companies that oppose their own values and twice as likely to lie to succeed and let colleagues take the blame for their mistakes. They are also twice as likely to be “very dissatisfied” at work.

This conflict of values is not confined only to the identity stressed. Around 16 million (64%) employees don’t believe in what their company stands for and 15 million (58%) change something about themselves to adapt.

As a consequence, a number of damaging behaviours are emerging in the workplace:

* 5 million (20%) change their appearance significantly, 3.5 million (14%) have modified their accent, 1.5 million (6%) have concealed their religious identity, while 1 in 50 hide their true sexual orientation

* 29% of workers are less true to themselves and less open at work

* Almost 1 in 3 workers (30%) feel dissatisfied at work and almost 20% are looking to move jobs
* 7% of employees would lie and 11% would be very ruthless in order to succeed at work, with men twice as likely than women to let colleagues take the blame for their mistakes, set up rivals for a fall or reject their own personal values to get ahead

* 1 in 10 employees say they are less honest in the workplace than outside it

* Almost 1 in 5 employers (18%) have interviewed candidates who have assumed a false identity to help improve their suitability

These ill effects are carried over into the home – the identity-stressed are three times more likely to be “very dissatisfied” in their life outside work and are more worried about the impact of work on their confidence, sleep quality, social life and self-esteem.

This negative behaviour not only affects morale - it can also impact productivity.

Mark Bond for Vodafone UK, said: “We are acutely aware that getting the right balance between work and home life is not just about how much time people spend in or out the office. It’s also about who you are when you come to work. One of the core beliefs in our business is that the individual employee has the opportunity to make the biggest difference to our customers and to the success of our business. Consequently we aim to ensure our employees are actively engaged with our business for the benefit of them as individuals, our customers and the business as a whole.”

Evidence in the Working Nation report suggests that at least some of the pressure to change is coming from UK bosses. Vodafone UK surveyed 215 employers for the report, revealing that 67% of senior employers expect some level of “identity change” from their workforce, while 1 in 10 fully expect employees to change their personality inside work in order to fit in with the organization – this despite the fact that 88% also agreed that the retention of “real identity” has never been more important.

The apparent pressure from the top is borne out by the views of workers surveyed. 1 in 5 cited explicit management encouragement to change their identity. However workers’ own ambition and fear is also a factor. 11 million (44%) said they adopt false values and characteristics to “gain acceptance” at work and just over 8 million (33%) do it to get promoted or safeguard against job loss.

The success of a company can have an impact too. A third (32%) of small businesses in their first year of business have found that market forces have push them to adopt a more mainstream corporate image.

The report is a wake-up call for businesses that ignore the fact that their people are their greatest competitive asset. Successful employers and the most profitable businesses of the future will be those that make sure their company values match up to those of their workforce in every process, from recruitment, through to performance management through to the final exit interview.

Cary Cooper, Professor of Organizational Psychology and Health at Lancaster University Management School, said: “The bad news coming from the Vodafone research is that workers feel under huge pressure to alter their behaviour at work and to act in certain, predefined ways. The good news is that while employers expect some level of conformity they also say they celebrate and encourage individuality and want greater openness and honesty in the workplace.”

So what needs to be done to close this expectation gap? Professor Cary Cooper offers the following advice:

> Make sure senior management walk the talk
> Get away from the blame culture
> Manage people by rewards and praise not fault finding and negative feedback
> Celebrate individual and group success in developing new ideas and communicate them
> Don’t set unachievable performance targets or unrealistic goals

-ends-

Notes to editors:
* Population figures calculated using latest labour force data (population 25 million) from the Office of National Statistics.

’Changing faces – how we adapt our identity at work’ is the fourth report in Vodafone UK’s Working Nation series examining attitudes among the British workforce.

The research took place between November 2005 and May 2006, and included several key elements:
Qualitative stage to identify the forces driving change in UK business. This consisted of in-depth interviews conducted with a think-tank of some of the UK’s leading business consultants and academics from Henley Management College, Lancaster University Management School, University College London, Newcastle Business School, Bath University School of Management and Sirota.

Survey of 215 senior employers (Institute of Directors members) using the IoD Director magazine written questionnaire.

Internet panel survey of 1,926 employees in the UK.

Internet panel survey of 310 entrepreneurs and employees in Small Office/Home Office (SOHO) and One Man Band (OMB) companies in the UK.

The full report can be downloaded from www.vodafone.co.uk/workingnation and hard copies are available by calling 0208 759 0005.

For broadcast media requests please contact Graham Barrett on 020 7253 8888 or 07879 890 079

About Vodafone UK
Vodafone UK has 16.3 million customers and is part of the world’s largest mobile community offering a wide range of voice and data communications. The company is committed to providing mobile solutions that allow both consumer and business customers to make the most of now. In addition, Vodafone connects customers across the globe with roaming agreements worldwide. It provides 3G roaming in 18 countries and offers great roaming value with Vodafone Passport. For more information, please visit www.vodafone.co.uk.

Source: http://www.webwire.com/ViewPressRel.asp?aId=16816

NOTE: Stop putting up with stress at work and learn how to become resilient to pressure without needing to pretend that everything is 'OK' and 'fine'. Online resilience coaching - read all about it at: http://www.bouncebackfast.com/coaching_life_skills.html

Soldiers go for yoga to battle stress

2006-07-19T10:37:00.000+09:30

Source : http://www.financialexpress.com/latest_full_story.php?content_id=134297

PENSACOLA (US), JULY 17: When marine Lt Alan Zarracina finally did the splits after months of struggling with the difficult pose in yoga class, the limber women around him applauded.
Zarracina, a 24-year-old naval academy graduate and flight student, admits he would have a hard time explaining the scene to other marines.

Each class ends with a chant for peace. Then, instructor Nancy La Nasa hands students incense sticks as a gift for their 90 minutes of back bends, shoulder stands and other challenging positions.

Zarracina has tried to drag some of his military friends to class, but they make fun of him. "It's not necessarily considered masculine," he said.

Still, the popular classes, based on ancient Hindu practices of meditation through controlled breathing, balancing and stretching, are catching on in military circles as a way to improve flexibility, balance and concentration.

A former Navy Seal told Zarracina about the class.

The August edition of fit yoga, the United States' second-largest yoga magazine with a circulation of 100,000, features a photo of two naval aviators doing yoga poses in full combat gear aboard an aircraft carrier.

"At first it seemed a little shocking – soldiers practising such a peaceful art," writes Editor Rita Trieger.

Upon closer inspection, she said, she noticed "a sense of inner calm" on the aviators' faces.
"War is hell, and if yoga can help them find a little solace, that's good," said Trieger, a long time New York yoga instructor.

Retired ADM Tom Steffens, who spent 34 years as a Navy Seal and served as the director of the elite corps' training, regularly practices yoga at his home in Norfolk, Virginia.
"Once in a while I'll sit in class, and everyone is a 20-something young lady with a 10-inch waist and here I am this old guy," he joked.

Steffens, who said the stretching helped him eliminate the stiffness of a biceps injury after surgery, said the benefits of regular practice can be enormous.

"The yoga cured all kinds of back pains," he said. "Being a seal, you beat up your body."
Yoga breathing exercises can help seals with their diving, and learning to control the body by remaining in unusual positions can help members stay in confined spaces for long periods, he said.

"The ability to stay focused on something, whether on breathing or on the yoga practice, and not be drawn off course, that has a lot of connection to the military," he said. "In our seal basic training, there are many things that are yoga-like in nature."

Zarracina, the marine, said yoga has helped him improve his posture and become more comfortable while flying.

"Sitting in an airplane for two hours with a harness pulling on you, you will feel a hot spot around your back," he said.

But he said mastering difficult stretches like the splits was not easy despite being in top physical condition.

"For the first two weeks, I didn't like (Yoga) because it was painful," he said. At marine training in Quantico, Virginia, "we did hikes and field training. Yoga taps into those core muscles that people don't really use."

Source : http://www.financialexpress.com/latest_full_story.php?content_id=134297

For pratical stress management tips and stress management techniques on how to relieve stress, visit http://www.StressManagementSuccess.com

Reading - CEO's biggest stress-buster

2006-07-19T10:30:00.000+09:30

Article Source: http://newstodaynet.com/14jul/ss3.htm

Indian executives have to cope with a lot of stress while juggling between competitions and building up their business. But, unlike their counterparts in the West, they do not turn to doctors when stressed. They turn to reading instead.

Many years ago, before cable television, videos, video games, and the Internet - reading was a common pastime. Teenagers spent hours reading books for learning and leisure. Adults pour over newspapers and magazines for the latest news and information. Unfortunately, over time, due to the number of other options available, both the young and old lost the passion to read. But apparently, this is not true with Indian executives, as proven by a recent survey.

With an unpredictable economy, business competition, pressure to maintain profitability and increased responsibilities, business executives are almost always on the hot seat. Add concerns about travel and workplace security, and the environment turns into a pressure-cooker, just about ready to sound off.

Chief executives in India, as revealed by the latest ASSOCHAM Business Barometer (ABB) Survey, unlike their counterparts in the West, do not turn to doctors when in stress. They turn to books and reading, instead.

Out of the 270 CEOs, CMDs and COOs contacted for the survey, 55 per cent says they take to reading when under stress.

Arjun Santhanam, CEO of a private company in the city says reading is his stress buster. He claims that he would not mind leaving his mobile phone at home, but not the book that he is currently reading. 'I read at every opportunity there is - in the car, at the airport lounge or while waiting for a meeting to start. Reading is for me, a way to relax myself and take my mind away from business matters'.

About 70 per cent of the industry leaders while coping with the work pressure suffer more of a mental stress than the physical strain, the ABB Survey covering most of the industry sectors showed.

Paradoxically, not many of the corporate honchos prefer to consult their doctors unless they have symptoms of diabetes, blood pressure, indigestion and insomnia.

In reply to a separate questionnaire, 82 per cent of the medical consultants revealed that the company heads do not visit them unless they have visible and severe life-style related diseases.

When in the US for a business trip, Manoj Gopalakrishnan suffered a headache due to travel-induced stress. His American counterparts advised him to visit the doctor, which he declined saying he just needed a rest and went back to his hotel room. Unable to sleep, he came out in search of the nearest bookshop. 'At the sight of one, all my stress seems to have flown out. Entering the shop and seeing the name of m favourite authors was enough for me to forget all my aches and pains', he said.

'Doing business in India under severe competitive conditions is not easy. It tests your physical and mental stamina', ASSOCHAM President, Anil K Agarwal said while commenting on the findings of the Survey.

'I keep out of business books (whenever possible) because they take away the fun and joy of reading', says G Muthukrishnan, owner of a travel agency and COO of a trading business company. A lover of detective novels, currently on his side table or inside his briefcase is 'The Man in my Basement', by Walter Mosley. According to him, reading makes him forget, even for a brief moment, the problems and difficulties of running the company and dealing with competitors.

Next to reading, spending time with family and listening to music were cited as the next three main stress busters. Yoga is catching up fast among the corporate leaders while the good old habit of playing golf has taken a back seat.

Article Source: http://newstodaynet.com/14jul/ss3.htm

For stress managment tips and practical stress relief techniques, visit http://www.StressManagementSuccess.com

Lower Back Pain Relief

2006-06-20T08:56:00.000+09:30

Lower Back Pain Relief
www.StretchSmart.com

Michael's comments: "Lower back pain plagues a lot of computer based professionals. Why does it happen and what can we do about it are both questions addressed in this article."

One of the most common problems of the elderly is that of lower back pain. This does not mean, however, that lower back pain or lumbago is not common in other age groups as well. Fortunately, it often subsides within a short time with little or no treatment.

Because the lumbar region of the back (the small of the back) undergoes considerable stress when a person twists or lifts, it can become sprained quite easily. The pain produced by lumbago or lower back pain makes movement painful and sufferers are generally unable to work during these episodes. The majority of sufferers recover in a week or two and require little or no medical treatment. Often, rest is all that is needed.

Causes:

Although lower back pain is usually caused by a back condition, it can also be caused through other medical conditions.

A very common cause of lower back pain is that of muscle injury. This is usually brought about by stress which is normally the result of bending incorrectly or lifting while carrying excess weight. This type of back sprain is characterized by pain and stiffness that is evident within a few hours of the injury. It generally subsides within a day or two although more severe strains may last longer.

Some recurrent backaches are caused by inflammatory conditions such as osteoporosis. This condition is caused by the degeneration of the joint in the backbone through wear and tear and is often more painful in the morning. Another painful and persistent inflammatory condition that causes persistent lower back pain is called ankylosing spondylitis. A slipped or prolapsed disk can also be to blame for the discomfort of back pain.

Severe lower back pain can also be caused by a crush fracture which can result from a fall or other injury. A crush fracture happens when a vertebra collapses. Other medical causes are mestastases or secondary deposits of cancer and also spinal bone tumours.

Osteoporosis, a common condition of the elderly, weakens the bones and makes the pain of arthritis even more unbearable. It is caused by a reduction in the calcium content of the bones. Because the backbone is weakened, compression fractures become more likely and, as a result, there is severe lower back pain.

Another cause of lower back pain can be due to the uterus becoming tipped during childbirth. Kidney infections can also be a cause.

Symptoms:

Pain and tenderness on movement usually begins within 2-24 hours of an injury or muscle tear. This can include any sprain or strain of the muscles or ligaments and is usually noticed after lifting heavy objects.

The abovementioned symptoms are similar in the event that a lumbar disk slips or is ruptured. However, in this instance the pain is more severe. The back muscles go into painful spasms and the simple act of coughing or sneezing also creates pain in the back. Sciatica is different again in that the pain spreads from the back, down the buttock and down the leg.

Osteoporosis and other conditions caused by degenerative joint conditions come on gradually and is long term. The pain is generally mild to moderate but is recurrent over a period of several years

In some conditions such as fibroids which are harmless tumors in the uterus, as well as in the case of large abdominal tumor or pregnancy, the presence of lower back pain is only one of a number of symptoms.

Dangers:

It is rare for lower back pain to be considered as dangerous although some untreated symptoms may become dangerous. One such symptom is an untreated disk which may be pressing on the spinal cord. This, if left untreated, could lead to paralysis. Also, lower back pain caused by infection in the spinal vertebrae may be dangerous as could secondary cancer though these conditions in the spinal region are very rare.

Treatment:

Most strains and sprains of the back are easily treated and respond well to minimal treatment. Basically, the main treatment is rest by lying flat on a firm surface. Sometimes the use of an infrared lamp or a heat pack can be beneficial as it relaxes the muscles. Also, a gentle but firm massage and the application of liniment on the affected area, will normally give substantial relief. A painkiller such as acetaminophen should be taken. Lifting and carrying of heavy objects should be avoided during the recovery period.

Where there are serious medical causes, such as prolapsed disk, abdominal tumors, or an infection, the treatment is changed according to the condition. Often, in more chronic cases, it may be advisable to wear surgical belts or surgical corsets during the day.

Using proper lifting and carrying techniques can often prevent lower back pain as can the use of swimming and other exercises that strengthen the back muscles. In the elderly, persistent attacks of lower back pain may be a natural part of the aging process and therefore, something that must be accepted.

Most people who suffer from an attack of lower back pain make a total recovery within a week or two and do so with little or no treatment. In the case of a protruding disk, recovery may take several weeks but there is normally no need for surgery.

How to prevent lower back pain:

DO
1. Bend the knees and keep the spine straight when lifting or carrying heavy objects
2. Wear sensible and well fitting shoes
3. Whether at home or at work, find a comfortable position from which to work
4. Be careful of twisting and bending when getting in and out of motor vehicles
5. If advised, wear a support brace or corset to support your back

DON’T
1. Lift or carry anything heavy when recovering from lower back pain
2. Overexert your back. Always ask for help if necessary
3. Sleep on a soft bed. A firm mattress is better for your back
4. Twist and stoop to get into motor vehicles
5. Ignore the need for medical help if lower back pain persists

NOTE: To download a free 14-day trial version of the Ergonomic StretchSmart software, visit www.Stretchsmart.com

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Sources: Anne Wolski has worked in the health and welfare industry for more than 30 years. She is a co-director of http://www.magnetic-health-online.com and http://www.betterhealthshoppe.com which are both information portals with many interesting medical articles. She is also an associate of http://www.timzbiz.com which features many articles on internet marketing and resources.

Article Source: http://EzineArticles.com/?expert=Anne_Wolski

NOTE: To download a free 14-day trial version of the Ergonomic StretchSmart software, visit www.Stretchsmart.com

Preventing RSI in the workplace

2006-06-20T08:46:00.000+09:30

Preventing RSI in the workplace
www.StretchSmart.com

Michael's comments: "Repetitive Strain Injury (RSI) is a common condition that affects many keyboard users. Here are some practical tips on how to understand, and better manage, RSI."

These days everyone seems to know somebody who's been affected by RSI so prevention is high on the agenda for both employers and employees. There are various approaches to reducing the risk of RSI caused by work-related factors. It basically boils down to gaining an insight into safe working methods. After all, health and safety at work is the responsibility of both employers and employees. This page contains a number of useful tips all of which aim to reduce the number of repetitive movements, introducing both micro breaks and longer breaks, and ensuring you move more by having more varied tasks. Although some preventive measures will vary from sector to sector, many are applicable to most occupations. If you want to know more about RSI prevention in your particular sector you should ask your employer for information. You can also request that an RSI prevention policy be set up within your company. Take a look at the five W's:

Work tasks: ensure variation
Working time: long, short and micro breaks
Work pressure: setting priorities
Workstation: an ergonomic work environment
Working well: conditions for healthy work

1) Work tasks: ensure variation:
Varying your work tasks more will make your work more pleasant as well as reducing the risk of RSI. Ideally, this variation should include a mixture of substantive, organisational and supporting activities. The difficulty of the task also plays the role; "difficult" tasks are challenging, ensure you develop in your role and require you to be creative. However, too many tasks like this create too much pressure. Alternating them with routine tasks and ones which you are experienced in contributes to a good and relaxed way of working.

Relaxation means less stress, less tensing of the muscles and therefore less risk of RSI. Moreover, more variety probably means more movement too. Whether an employee can make the above changes does of course depend on him or her having sufficient control over his/her own tasks, work pace, working methods and order in which things are done.

2) Working time: long, short and micro breaks
Working for a long time in the same position with tense muscles is one of the risk factors for RSI. Jobs involving a lot of display screen equipment work are particularly at risk. Almost 45 percent of the working population spend the vast majority of their time at the computer. The more hours per day you work at the computer to greater your risk of developing RSI. That's why there are legal regulations about taking breaks during computer work:

You should have a break of at least ten minutes after every two hours computer work. Or alternatively a break of five minutes after every hour of computer work. This break may consist of other types of work. For example, a secretary may do some filing or make phone calls, thus effectively using her breaks to complete other, non repetitive tasks. You should not spend more than six hours a day at the computer. This includes using the computer at home.

[ Note: To download a free 14-day trial version of the Ergonomic StretchSmart software, visit www.Stretchsmart.com ]

For laptops and notebooks the limit is two hours a day.
There is evidence that taking regular breaks increases both productivity and the quality of work! If you do a lot of computer work it is advisable to take frequent short breaks and regular longer breaks. Pausing occasionally for a few minutes to do an exercise, even whilst still at your desk, reduces the muscle tension in arms, neck and shoulders. Longer breaks are more effective if you get up and move around. A meeting may serve as a longer break because it provides a change in physical activity.

If you type or use the mouse a lot then taking micro breaks can also help. A micro break of about 20 seconds every ten minutes interrupts the long term static loading. However, if you already have symptoms then more micro breaks are recommended, such as every five minutes or as often as necessary. If you are really enthusiastic about a particular project you tend to carry on longer than you realise. You also risk this if you have flexible working hours or you can organise your work yourself. Even more so if you are enthusiastic and highly motivated. In order to prevent yourself skipping breaks you could use an ergonomic computer software program. Most of these programs illustrate exercises for you to do in the short breaks and it is also possible to actually lock the computer for five minutes an hour. If you always take a break on time anyway you will hardly noticed that the software program can force you to do so.

Below are a few more suggestions for simple ways of breaking up continuous computer work. After all, every little helps.

* Fetch your own coffee instead of having it brought to you
* Do your own photocopying
* Actually go and see colleagues if you have a query instead of using the telephone or sending
e-mail
* Rearrange your office so that you have to stand up more often. For example, move
the cupboard, printer, fax and dustbin further away from your desk.
* Put the telephone out of reach and get into the habit of standing up to make phone calls.

3) Work pressure: setting priorities
Working continuously at high-speed makes your muscles tense and vulnerable. Many RSI sufferers recall having deadlines to meet during the time they developed RSI. Many of them experienced severe symptoms after a relatively short time of striving to meet a deadline. Enthusiastic and loyal employees are particularly at risk as the work pressure mounts. They tend to give their work priority and are often less aware of the first signs of overuse injury.

The pressure of deadlines can be relieved if responsibility is shared. And of course good planning can help make them easier to meet. Some people tend to work on for longer than is good for them and sometimes personal factors such as insecurity or being highly driven can play a role in the perceived high pressure. Having too much work to do can also lead to the employee trying to do two different tasks at the same time. Overload can be avoided by organising and structuring the activities more efficiently. The way in which you organise your own work can make a huge difference to the pressure you experience. Healthy working has a lot to do with setting priorities. Time management training can help.

4) Workstation: an ergonomic work environment
An ergonomically sound workplace or workstation is important for a good working posture. Furniture and gadgets alone cannot prevent RSI. You need to know how to use them correctly and you also need to take other factors into account the can play a part in healthy working. Many people still work with outdated software, which can make things more complicated than they need to be, particularly if the programs don't combine well with those from other computers. This can lead to considerable unnecessary, irritating and time-consuming activity. It is important to get to grips properly with new software and to avoid software that is not sufficiently user-friendly. In other words, make sure your computer does its job properly.

Particular care should be taken with laptops and notebooks. They may be a space saving and trendy but without extra accessories they are definitely not suitable for everyday use. Portable computer screens are so low that they force the user to adopt a bad posture. You should only use them for any length of time if you can attach an extra, normal keyboard, a normal mouse and a special support that brings the screen up to eye level. Research has shown that for moving the cursor a mouse is still preferable to a trackball, touchpad or foot mouse. The more expensive mice have the advantage that they get dirty less quickly; and dirty mice are less accurate and require more effort. Cordless mice can be moved around more freely and often have a third button which replaces the double-click and a scrolling wheel which makes leafing through pages on the Web easier. Software is also available to get round the problem of double-clicking. Finally, you can more or less eradicate the need to use the mouse by learning keyboard shortcuts.

5) Working well: conditions for healthy work
Working well involves so much more than operating at an ergonomically sound workstation. It's about dealing with pressure, knowing when to stop and being able to do so, being able to delegate and collaborating well with colleagues. To work well you also need adequate reward, security, fulfilment and status.

If difficulties occur in your working environment that are bound to cause problems if allowed to continue you need to solve them. For example, if you feel that you are constantly under too much pressure or are constantly having to work overtime you should say something about it. Try to make sure you are not constantly preoccupied with work. Don't wait until the tension is really high. Discussing problems on time should ensure that arrangements can be made for possible solutions. A healthy working environment is a matter for both employers and employees. As an employee you have a say in what constitutes good working conditions for you.

Note: To download a free 14-day trial version of the Ergonomic StretchSmart software, visit www.Stretchsmart.com

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Source:
http://www.rsi-vereniging.nl/english/index.php?pagina=/english/preventing.html

The Ergonomics of Laptops

2006-06-20T08:34:00.000+09:30

The Ergonomics of Laptops
www.Stretchsmart.com

Michael's comments:
"If you are spending most of your day on your computer/laptop, then it is essential that you know how to setup your work station so that you stay fresh and alert, instead of tired and drained, because of muscle tension and poor ergonomics. In this article, Joshua Gaebel, explains how to setup an ergonomic friendly work station."

Laptops are becoming more popular than ever as an easy way to keep one's documents, games, personal information, music, and many other things convenient. However, as more and more people ditch their desktop in favor of a lighter laptop, there are important ergonomic safety considerations that still need to be considered no matter what style of computer you use. You may wish to shrug these away, but disregarding proper posture will lead to painful problems in the future! Here's some quick tips to help keep you healthy while using your laptop, wherever you may be:

1) Position yourself correctly:
No matter who you are, it's important to realize that it's easy for anyone to develop bad habits when it comes to how you sit in front of the computer. Many men tend to sit back in their chairs, further away from the computer, often slouching, while women tend to sit forward on the edge of their seats, often hunching forward. (2) Neither posture is helpful for the spine or for the arms and wrists over the course of time, and one of the immediate results is that slouching often reduces proper oxygen flow in the body, limiting proper blood flow and causing various part of the body to become tired or worn-down prematurely.

With laptops, it is especially easier to do this, as laptops bring the keyboard and the screen closer together, thus making it easier to strain your hands or eyes.

If you can, sit back all the way in the chair, and position the chair at a proper distance from your laptop. Sit up straight and adjust the monitor/panel of your laptop correctly - you shouldn't have to move your neck to view the whole screen.

Let your eyes do the work, rather than your neck. If anything hurts or aches, even just a bit, adjust your posture so that this no longer happens. Even if it seems minor at the time, small things can build up over time, causing painful or severe tendon or nerve deterioration. If any symptoms seem severe, or exasperated by longer periods at the keyboard, consider seeing your physician or chiropractor to diagnose any physical conditions you may have, and determine a way to remedy them.

2) Position your equipment correctly:
This goes along with #1. Once you've properly positioned yourself to your desk, take a moment to position your laptop, mouse, and other computer implements correctly. If you find yourself looking back and forth from a nearby monitor or across the screen of a larger laptop monitor and needing to turn your head to do so, consider positioning the monitor so that it lies more in your field of view. Laptops naturally are set up such that we tend to look down at them, more than we would a normal computer. Over time, looking down at the laptop screen for long periods of time can lead to neck and shoulder fatigue, stress, or injury. If possible, find a way to set up your desk/laptop so that the first 1-2 inches of the screen are visible when looking straight out, sitting up straight in your seat. Not only will this make it easier on your neck, but it will bring better posture overall. (1)

If need be, purchase special ergonomic equipment for your work or home office if you plan to spend long periods of time in front of your laptop. Special back-supporting chairs, arm/wrist rests, screen magnifiers, or ergonomic mice can all significantly help reduce body stress if used properly. The most important thing is to listen to your body, and adjust your posture and equipment correctly. If possible, place your laptop or external keyboard flat or either with a slight "downhill" tilt (keyboard pointing down and away from you, such that the spacebar is higher than the F1-F12 keys). (2) This relaxes the hands, bringing a more natural position to your wrists and causing less strain. If you find yourself tending towards a behavior that tends to result in pain or problems over time, consider adjusting your equipment as well as your posture. You'll be glad you did!

3) Take frequent breaks:

It's easy, while involved in something on the computer, to go for hours without really standing up, stretching, and taking a break. If you have poor posture, sitting in it for an extended period of time only amplifies the damage it does. Try to make it your goal to get up, stretch, and look away from the screen - focus on things at different distances away - about once every 20-30 minutes while using your laptop. Then, when you sit down to begin working again, be sure you have proper posture and that you and your equipment are still positioned correctly. It may seem unnecessary, but over time, it can save you years of back, shoulder, wrist and arm pain from osteo-arthritis, carpal tunnel syndrome, and other joint/muscle debilitating diseases.Additionally when using the computer for a long amount of time, make sure to drink enough water!

This is one thing that is overlooked quite frequently, especially among laptop users. Studies have shown that people staring at a computer screen tend to blink significantly less often than those not engaged in computer activities. What does this mean for you? Essentially, less blinking means your eyes are less well-lubricated, resulting in them feeling dry, strained, or hurting after longer periods of time without adequate water intake. In turn, this can lead to headaches, photophobia (eye/head irritation/discomfort from lights), and possibly even migraines, depending on the person. You wouldn't expect to go outside and work for long periods of time doing physical labor without getting something to drink, so why work at the computer for long hours without drinking? Keep a glass of water nearby, and drink frequently to leave your eyes refreshed and head clear.

4) Carry your laptop properly:
It may seem silly, but many people these days go out and spend a lot of time and money buying a decent laptop, but then spend little money or time investing in a good way to carry it around. Many who do purchase a carrying case or laptop shoulder bag overstuff it with other things, weighing it down, and causing repetitive shoulder stress and strain.

The bottom line: Spend the time and money to find a laptop carrying case that will work for you, and then use it properly! Don't stuff heavy, unnecessary accessories or other items into it, and utilize the carrying handles and straps properly.

If you need to carry your shoulder laptop bag for long periods of time, think about alternatives to leaving it on your shoulder, particularly if your laptop is weighty. Instead, consider carrying it by hand with carrying handles, or even setting it down for a bit if you are stationery. Doing this will help avoid chronic shoulder pain and upper back stress caused by long periods of imbalanced weighting.

NOTE: To download a free 14-day trial version of the Ergonomic StretchSmart software, visit www.Stretchsmart.com

Following these basic safety tips and precautions isn't difficult, it just takes dedication. Stick with treating your body right while using computers in the short run, and your body will thank you over the long run!

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Sources:
(1): Daniels, Charles F. "Computer Ergonomics" Available online: http://www.klis.com/computers+health/

Joshua Gaebel is a laptop/computing enthusiast and holds a degree in Computing & Software Systems. For more information on discount laptops, laptop news and reviews, and general laptop tips, visit http://www.laptopinfo.net.

Article Source: http://EzineArticles.com/?expert=Joshua_Gaebel

NOTE: To download a free 14-day trial version of the Ergonomic StretchSmart software, visit www.Stretchsmart.com

Power Breathing Dissolves Stress

2006-06-20T08:22:00.000+09:30

Power Breathing Dissolves Stress

In recent breaking news, it was reported that:

1. Labor chief Sto. Tomas (Philippines) quits due to stress and workload [1]
2. Stress is causing soaring sickness rates among UK teachers [2]
3. Twenty-five percent of university students have sought counselling in the UK to help them cope with the stress of exams (finals) [3]
4. 97 percent of IT professionals feel traumatized by their daily work. Indeed, 80 percent of them get tense just thinking about going to the office. [4]

Is it the heavy workload, multi-tasking requirement, replying to time urgent emails, or performance pressurethat is creating all this stress and ill-health?

Actually, none of these things cause stress.

Did you know that when you are feeling rushed, pressured, on the go all the time or overloaded, physical tension builds up in your chest - your chest muscles contract.

This forces you to breath shorter, sharper and shallower. Consistent shallow breathing has been found to cause fatigue, increase in error rates, emotional tension, forgetfulness, and even health issues such as asthma, colds, anxiety/panic attacks, and indigestion. Rapid and shallow breathing increases neck and shoulder tension and raises the risk of hyperventilation [5]

Other research has found that when your body's cells are starved of up to 60% of oxygen they become cancerous.

A clinical study of thousands of participants over a 30-year period presents convincing evidence that the most significant factor in peak health and long life is how well you breathe [6]
In a recent interview I conducted with Thomas Goode, from the International Breath Association at http://www.transformbreathing.com/, he explained explained why proper breathing habits are essential to good health and relieving stress. (You can hear the entire interview with Tom at www.BounceBackFast.com/interviews.html )

Stress doesn't happen to you - it happens because of you.

It is not people, emails, deadlines, or workload that creates stress - but the way in which our body physically, mentally and emaotionally is conditioned to respond to these events. The key, being, your breathing habits.

So, what is the right way to breathe?

There are many different breathing techniques, depending on whether it is to prepare for a situation (meeting, conflict, presentation), during the situation or after the situation. I have dedicated an entire chapter to Resilient Breathing patterns in my e-book 'Turn Stress into Energy and Enthusiasm' at www.StressmanagementSuccess.com

Here is a short exert:

"One of the most potent keys to expanding your capacity when you are under pressure is to control your breathing pattern during your day-to-day work. Every day you take between 16,000 and 23,000 breaths, and each breath takes in about 250ml of oxygen and disposes of 200ml of carbon dioxide.

...In many Eastern traditions, breath is seen as the 'essence of life' and healing, and is known as 'Qi' (chi), 'prana', or 'life force'. For centuries the Yoga gurus have trained themselves to control their breathing rate to the point where they are able to slow their heart rate down, reduce their blood pressure, dramatically increase or decrease their body temperature, and control the amount of pain they feel in their body.

In his book 'You Can Conquer Cancer', Ian Gawler explains how he used breathing techniques and meditation to block the pain during a root canal procedure - an ordinarily very painful process. The rate, depth and quality of your breathing can increase your energy levels, calm your nerves, clear your mind, enhance your health and even block pain."

There are 3 general principles that apply to each situation. They are:

1. DEPTH:

Allow your abdomen (belly) to move in and out as you breathe.Allow your breathing to be deep in your abdomen, instead ofbeing shallow in your chest. This allows your diaphragm to efficiently draw air in and outof your body. Sitting for long periods often tenses the abdomen muscles, reducing the depth of each breath.

As you breathe in, allow your abdomen to move out.As you breathe out, allow your abdomen to move in.(This is the natural way you breathe when you are asleep)

2. POSITION:

Remind your body to be in an upright position, instead of stooped or hunched over posture. Being hunched over a computer all day can get your body into the habit of tensing stomach and chest muscles - which restricts your breathing.

Every so often, stop what you are doing and deliberately sit up straight (in fact, try it right now as you read this article). Notice the difference your body positioncan make to your breathing pattern.

3. FREQUENCY:

Taking longer rhythmic breaths both calm your body and help to focus your mind. Breathing in for 4-5 seconds, holding for 2 seconds, then breathing out for 4-5 seconds is a good starting frequency to create positive breathing habits.

"But I will forget to do it!", I hear you say

Sure - unless you make a habit of breathing deeper, with better body position, and good frequency every day, you will probably fall back into stress induced short, sharp and shallow breathing habits.

Short of writing little reminders for myself, I use a software called "Smooth" - which is a computer based deep breathing assistant. Smooth is a computer program that reminds me to breathe deeply and rhythmically by displaying a small icon that expands and contracts at a relaxed breathing rate. You can read more about the 'Smooth'software at http://www.bouncebackfast.com/smooth.html

Every time I look at icon, I am reminded to breathe at a relaxed and rhythmic pace. It has really made a difference in reducing my body tension and improving my breathing habits whilst working on the computer.

'Smooth' has a 7 day trial period where you can try it out on your own computer to experience how it works. You can download your complimentary trial version from http://www.bouncebackfast.com/smooth.html

REFERENCES:

[1] http://news.inq7.net/nation/index.php?index=1&story_id=77469

[2] http://www.newsandstar.co.uk/opinion/viewarticle.aspx?id=372026

[3] http://www.guardian.co.uk/uklatest/story/0,,-5852252,00.html

[4] http://quote.bloomberg.com/apps/news?pid=10000039&refer=columnist_lynn&sid=aJgb6enRsPN0

[5] http://www.sciencedaily.com/releases/2003/07/030714092134.htm

[6] http://www.ncbi.nlm.nih.gov/PubMed/

Michael Licenblat B.Sc.(Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life. He is a professional speaker, coach and author of three books.

To download your free special report on the ‘Seven ways to prevent yourself becoming Over-Worked, Stressed-Out, and Run-Down’, visit: http://www.BounceBackFast.com

Please Note:
You are welcome to use my articles in your ezine, newsletter, journal, publication, etc., on the condition that you do not change the content or the article, and that you include my contact name and website details (as written above).

Welcome to the Bounce Back Fast Blog!

2006-05-09T10:23:00.000+09:30

This blog is dedicated to helping people become resilient to pressure and bounce back fast from stress, tension and burnout in their work and life. The aim of the blog is to be an extension of the resources (articles, e-books, audio tools, special reports, etc.) at www.bouncebackfast.com

My name is Michael Licenblat and I am the moderator and CEO of www.bouncebackfast.com
As a resilience expert, I have been helping people for many years to bounce back from stress and tension in their work and personal lives. I hope the tips, tools and information in this blog will increase your resilience to the stress and pressure in your life.

The postings will vary from articles, news alerts, and reviews as well as upcoming resilience events and personal comments and photos.

I welcome your postings, comments and feedback.
NOTE: Vulgar language and inappropriate material is strictly not permitted and will be removed.

A good starting point is to download my Special Report on '7 ways to prevent becoming over-worked, stressed-out and run-down'. It is free and you can download it from:
http://www.bouncebackfast.com

Another good resources is the resilience article archive which contains articles on stress management, work life balance, preventing burnout, sustain motivation, bouncing back from rejection, time management...and much more. You can visit the article archive at:
http://www.bouncebackfast.com/stress_management_articles.html

Have a great day!