“’Are you under any significant stress?’ one of the cardiologists asked me during rounds the next morning. I stared at him blankly.”

The author and her dad in the mid-1980s.

Courtesy of Melisse Lombard

The author getting prepped for surgery the morning of Jan. 17, 2023, about an hour before she coded on the operating table.

Courtesy of Melisse Lombard

Image by Mohamed Hassan from Pixabay

This story was originally published in September 2023 and is being rerun now as part of HuffPost Personal’s “Best Of” series.

Melisse Lombard is a writer, editor, content professional and former journalist, now running her own editorial content production company. She lives outside Boston with her husband, Pearse, their son, and their pup. Melisse is also a co-founder of and singer in award-winning professional a cappella group, Sound Off.

Assuming people’s daily lives are unlikely to get less stressful anytime soon, simple and effective ways to mitigate these effects are needed.

This is where dogs can help.

As researchers at the University of Denver’s Institute for Human-Animal Connection, we study the effects animal companions have on their humans.

Dozens of studies over the last 40 years have confirmed that pet dogs help humans feel more relaxed. This would explain the growing phenomenon of people relying on emotional support dogs to assist them in navigating everyday life. Dog owners have also been shown to have a 24% lower risk of death and a four times greater chance of surviving for at least a year after a heart attack.

Now, a new study that we conducted with a team of colleagues suggests that dogs might have a deeper and more biologically complex effect on humans than scientists previously believed. And this complexity may have profound implications for human health.

How stress works

The human response to stress is a finely tuned and coordinated set of various physiological pathways. Previous studies of the effects of dogs on human stress focused on just one pathway at a time. For our study, we zoomed out a bit and measured multiple biological indicators of the body’s state, or biomarkers, from both of the body’s major stress pathways. This allowed us to get a more complete picture of how a dog’s presence affects stress in the human body.

The stress pathways we measured are the hypothalamic-pituitary-adrenal, or HPA, axis and the sympathoadrenal medullary, or SAM, axis.

When a person experiences a stressful event, the SAM axis acts quickly, triggering a “fight or flight” response that includes a surge of adrenaline, leading to a burst of energy that helps us meet threats. This response can be measured through an enzyme called alpha-amylase.

At the same time, but a little more slowly, the HPA axis activates the adrenal glands to produce the hormone cortisol. This can help a person meet threats that might last for hours or even days. If everything goes well, when the danger ends, both axes settle down, and the body goes back to its calm state.

While stress can be an uncomfortable feeling, it has been important to human survival. Our hunter-gatherer ancestors had to respond effectively to acute stress events like an animal attack. In such instances, over-responding could be as ineffective as under-responding. Staying in an optimal stress response zone maximized humans’ chances of survival.

More to the story

After cortisol is released by the adrenal glands, it eventually makes its way into your saliva, making it an easily accessible biomarker to track responses. Because of this, most research on dogs and stress has focused on salivary cortisol alone.

For example, several studies have found that people exposed to a stressful situation have a lower cortisol response if they’re with a dog than if they’re alone – even lower than if they’re with a friend.

While these studies have shown that having a dog nearby can lower cortisol levels during a stressful event, suggesting the person is calmer, we suspected that was just part of the story.

What our study measured

For our study, we recruited about 40 dog owners to participate in a 15-minute gold standard laboratory stress test. This involves public speaking and oral math in front of a panel of expressionless people posing as behavioral specialists.

The participants were randomly assigned to bring their dogs to the lab with them or to leave their dogs at home. We measured cortisol in blood samples taken before, immediately after and about 45 minutes following the test as a biomarker of HPA axis activity. And unlike previous studies, we also measured the enzyme alpha-amylase in the same blood samples as a biomarker of the SAM axis.

As expected based on previous studies, the people who had their dog with them showed lower cortisol spikes. But we also found that people with their dog experienced a clear spike of alpha-amylase, while those without their dog showed almost no response.

No response may sound like a good thing, but in fact, a flat alpha-amylase response can be a sign of a dysregulated response to stress, often seen in people experiencing high stress responses, chronic stress or even PTSD. This lack of response is caused by chronic or overwhelming stress that can change how our nervous system responds to stressors.

In contrast, the participants with their dogs had a more balanced response: Their cortisol didn’t spike too high, but their alpha-amylase still activated. This shows that they were alert and engaged throughout the test, then able to return to normal within 45 minutes. That’s the sweet spot for handling stress effectively. Our research suggests that our canine companions keep us in a healthy zone of stress response.

Dogs and human health

This more nuanced understanding of the biological effects of dogs on the human stress response opens up exciting possibilities. Based on the results of our study, our team has begun a new study using thousands of biomarkers to delve deeper into the biology of how psychiatric service dogs reduce PTSD in military veterans.

But one thing is already clear: Dogs aren’t just good company. They might just be one of the most accessible and effective tools for staying healthy in a stressful world.

Original Post  The Conversation US, Inc.

Authors

1. Kevin Morris

   Research Professor of Social Work, University of Denver

2. Jaci Gandenberger

   Research Associate of Social Work, University of Denver

Post-Traumatic Disorder – What is PTSD?

Researchers have long known that dementia risk goes up with age, family history, poor diet, lack of exercise and even the loss of hearing, sight, smell and taste.

But a new paper says chronic stress is also a silent saboteur — one that can set the stage for long-term cognitive decline if left unchecked.

“It is hard to overstate the impact of stress on your cognitive health as you age,” Jennifer E. Graham-Engeland and Martin J. Sliwinski, healthy aging professors at Pennsylvania State University, wrote in The Conversation.

“This is in part because your psychological, behavioral and biological responses to everyday stressful events are closely intertwined and each can amplify and interact with the other.”

For example, chronic stress can keep you up at night, which can make you too tired to exercise, which can make it harder to eat healthy — and so on.

Here are the four ways these experts suggesting fighting back against stress-related cognitive decline:

Rethink your routine

A few lifestyle tweaks could go a long way. Regular exercise, balanced meals, quality sleep, and a little mindfulness each day can reduce stress levels and strengthen your brain.

It’s not about running marathons or eating kale by the pound — even small shifts in your day-to-day habits can help calm your nervous system and reduce long-term risk.

Mind your mind

Just like you’d treat a sore throat, mental health needs care too.

Therapy, meditation apps, breathing exercises — whatever helps you decompress is worth taking seriously.

Chronic anxiety and depression often go hand-in-hand with stress and can amplify cognitive strain.

Call the doctor

Think stress is a problem for a therapist, rather than a PCP? Think again.

Primary care doctors can help spot physical signs of chronic stress, recommend next steps or refer you to a specialist.

Don’t wait until symptoms pile up — early intervention can make all the difference.

Socialize more

Strong social ties can reduce stress, improve mood and even slow cognitive decline.

Whether it’s dinner with friends, volunteering or just chatting with neighbors, regular interaction helps keep the brain sharp.

And it doesn’t have to take long.

“Research suggests that adding just one extra interaction a day — even if it’s a text message or a brief phone call — can be helpful and that even interactions with people you don’t know well, such as at a coffee shop or doctor’s office, can have meaningful benefits,” they wrote.

Bottom line: stress isn’t just a state of mind — it’s a health hazard.

But with a few mindful changes, you can help your brain stay cool, calm and collected for years to come.

By Diana Bruk  for The New York Post

Image by ♡♡ Julita ♡♡ from Pixabay

Stress: Causes, symptoms, impact

“We all come across stress at some point. It is our body’s natural response in times of threat or requests such as an important exam or a significant assignment at work. However, this stress is good as it can help you overcome challenges and fulfill deadlines,” said Dr Praveen Gupta. Also read | Stressed at work? Expert shares 8 tips for employees and managers to have a stress-free workplace

“Stress is the body’s immediate response to a challenge or demand. Consider undertaking a huge project at work. Your body responds by becoming more alert, and you may feel a burst in energy. This is a stress response that can help you focus and complete your tasks. However, if you are continually anxious and do not have time to relax, it can wear you down. Anxiety, difficulty sleeping, and bodily symptoms such as headaches or stomach aches are all common indicators of chronic stress,” the neurologist added.

Emotional burnout: Causes, symptoms, impact

“If it’s burnout, you might need to take more drastic measures to recover, such as getting professional treatment or making adjustments in your work or personal life. Burnout occurs when you are constantly stressed, especially in situations where you believe you have little control or recognition. Burnout has a greater impact on your emotions than stress, which can cause physical symptoms. It can make you feel despondent, give you a pessimistic attitude on life, and even make you question your abilities and accomplishments,” the doctor highlighted. Also read | 5 self care tips for men to conquer burnout and boost performance

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

By Tapatrisha Das

Original post 

Image by Gerd Altmann from Pixabay

So, the Pablo Foundation hosted this stress management event to help teach us to pause, reset, and learn practical ways to handle stress, from educational sessions to mental health screenings.

A church member invited Jennifer Neal, and she says the experience taught her a lot.

“There’s a community of people and a wealth of people that have a wealth of knowledge out here. Sometimes you have to ask for help,” said Jennifer Neal.

The American Institute of Stress reports 73 percent of people experience stress that affects mental health, and 77 percent say it impacts physical health and also interferes with essential vitamins.

Health provider Audrey Landrum says it’s important for everyone to take mental health seriously.

“There’s a stigma we don’t talk about. It’s like it’s not okay—but it is okay to not be okay. Before you walk out the door, you need to check in with your mental health,” said Audrey Landrum.

Aside from discussions about stress management and mental health, the event offered suicide and alcohol prevention tips, and information on child protective services.

Organizer Eleasicia Jenkins lost her son to suicide and wanted to help others manage that kind of pain by talking to other people.

“Not necessarily going to a counselor or anything but me going to public events and community events help me a lot to help someone else,” said Eleasicia Jenkins

That support helped Neal open up about the stress of dealing with her mother’s dementia.

“A soft spot in my heart. I really enjoyed this program. The speaker Mrs. T.O Holmes was great, and I want to say kudos to everyone over the program. I learned a lot,” said Jennifer Neal.

She encourages others not to face challenges alone, but to reach out for support.

By De’Nautis Liddell  for Delta News

Phot by Vecteezy.com

By Miguel Ruiz, Marketing Strategy Director 

In an election year, various public interest and political topics and rhetoric arise in droves. Turn on any station, click any story, and you’re sure to be flooded with various narratives that all seem designed to pit you against another side. One of those persistent issues is the state of the U.S. southern border. For the past several years, the media has brought constant news from that region. But here’s the thing: seldom do you hear stories from the level of the people working at the border. Nowadays, independent journalism and social media platforms have helped surface some of these stories, but most major news outlets still don’t cover the ground-level experiences. Instead, they may emphasize rhetoric and talking points. 

The fact is that multiple governmental and local agencies partner together 24/7 to combat the everyday challenges along the southern border. I won’t get into the broader issues themselves because that’s for another platform and deserves a much more detailed explanation. But instead, I want to shine a light on the people working the border. You’ve got dozens of sheriff’s departments, police departments, state entities, federal entities, and then you also have the Texas Military Department — specifically, the Texas Army National Guard. I was one of those Texas Army National Guard troops, part of the first Texas boots on the ground in the currently ongoing Operation Lone Star, the Texas-backed mission to deploy Soldiers and state troopers to support overwhelmed local agencies along Texas border cities. 

For National Guardsmen, deployment can be wildly unpredictable, unlike active-duty military personnel who often have months of notice and lead-up training before deployment. Statewide deployments for Guardsmen typically come at the last minute, following orders directly from the governor. In my first year as a Guardsman, I was working full-time in a sales office in Fort Worth, a regular post-college gig. One day, I got a call at my sales desk from my unit commander telling me I was deploying that night and needed to pack my gear immediately to commute to a Guard airfield hours away. This was to participate in 24-hour flood rescue operations in the Rio Grande Valley for an uncertain period of time. Thankfully, my employer was Guard-friendly and understood my obligations, but this abrupt change of routine was something I would grow accustomed to over the next six years. As my life evolved, so did the stakes — what started as manageable disruptions when I was single turned into much greater challenges as I started a family, including numerous sudden activations for stateside disasters and then Operation Lone Star. 

For me, that deployment happened less than two years ago. I served as a 46S, a Public Affairs Mass Communication Specialist, in charge of other Public Affairs Soldiers and responsible for setting up journalism operations along the entire border. I had a unique backstage view into everything — from planning operations, logistical movements, and intelligence, to being on the ground, rolling around with first responder agencies in my own sanctioned vehicles, and participating in various, and uniquely dangerous, operations. 

What makes deployments for Texas Army National Guard Soldiers unique is that most of them, myself included, have full-time civilian careers back home. Most National Guard troops receive abrupt orders to deploy in response to natural disasters, civil unrest, or in this case, Operation Lone Star — an unprecedented activation of state Soldiers and law enforcement officers, with political implications and controversies. 

The financial and logistical challenges associated with Operation Lone Star became a significant point of controversy, drawing public criticism and political debate. As a public affairs non-commissioned officer (NCO), I was tasked with coordinating my small unit of Soldiers, scattered across the border, ensuring their pay, lodging, responsibilities, and personal affairs were handled. But just weeks into our sudden deployment, several of my Soldiers went without pay for months. One had a mortgage and child support to manage, dipping into savings multiple times to stay afloat. Another Soldier I overheard in line at the headquarters pay office was pleading for immediate pay, explaining how his wife was a stay-at-home mom, and they had missed bills, creating a dire financial situation. It was a morale killer for many of the troops, especially when such a basic need like pay wasn’t met, creating immense stress not just for the Soldiers but also their families. 

Stress was rampant throughout the operation, for both the National Guard and other first responders. While I could handle the physical and emotional toll as part of the job, it was the prolonged uncertainty that really wore me down. My original orders were for a four-month deployment, but as time passed, those orders extended — first to eight months, then 12, and eventually, there was no clear end in sight. For someone like me, who had a family at home and a baby on the way, this uncertainty became an additional source of stress. How do you tell your family or civilian employer when you’re coming home when you don’t even know yourself? I had that conversation with my spouse and family over and over: “I don’t know when I’m coming home.” 

The stress I experienced during my time in the National Guard was expected in many ways — I signed up knowing military operations, whether local or global, came with challenges. But there were things you don’t anticipate, like the loss of close friends and colleagues in various missions, or the prolonged uncertainty and separation from family during back-to-back deployments. These experiences deeply affected me, my fellow Soldiers, and our families. Now, as I’ve transitioned to full-time civilian life and a career in marketing, I realize how much those past stressors prepared me. Today, I find myself able to handle high-pressure situations with a certain calmness — or perhaps a numbness. Whether that’s a good thing or not, I’m still unsure, but at least it taught me resilience and an ability to multitask and endure challenges in both my personal and professional life. 

Despite all this, we carried on and completed our portions of the mission, even in the face of deadly working conditions during some of the operations. The irony is, while Soldiers and first responders were dealing with these immense challenges, much of the media focused on political controversies or big headlines. Rarely did anyone speak about the toll on the ground level — on the Soldiers, law enforcement, or even the migrants facing life-changing stress, with families torn apart and lives lost at the border. 

In the end, I simply want to shed some light on the brave first responders and Texas Guardsmen who continue to serve along the southern border, away from their families, in extremely difficult conditions. The next time you hear someone repeat political talking points, I hope you also think about the human side — the men and women who serve every day, often unseen, under immense stress. 

Miguel Ruiz is a marketing and advertising professional with over 12 years of experience, leading marketing for clients across Texas and around the globe. A former Public Affairs Mass Communications Specialist in the Texas Army National Guard, Miguel documented multiple overseas deployments, humanitarian missions, and stateside operations. Beyond his professional endeavors, he serves on nonprofit boards in Fort Worth, mentors rising marketing professionals, and provides pro bono training for local small business owners. Named one of Fort Worth Inc.’s “40 Under 40,” Miguel is currently pursuing a Master of Science degree at Texas A&M University. He can be reached at mruiz@joagency.com. 

By Frank Forencich, PhD 

Life is the Art of Drawing Without an Eraser 

– John W. Gardner 

I’ve always been a bit of a contrarian, and I enjoy the process of pushing back. As a teacher and coach, my goal is to nurture high-functioning individuals and help them overcome the stresses and traumas they face. In doing so, I’ve familiarized myself with the literature on therapy, counseling, and wellness that has emerged in recent decades, keeping track of the commonly used language. Throughout this journey, I’ve become increasingly concerned about the concept of resilience, especially as it is portrayed in popular health and wellness media. 

As I see it, we’re looking in the wrong direction. Stresses, big and small, come into our lives, and we long to regain the sense of control, predictability, and wholeness that we experienced in days gone by. We bravely declare that we will rebuild and bounce back. We tell our friends that we will get back in shape as we dream about returning to our former youthful vigor and exuberance. Likewise, we imagine degraded ecosystems returning to their original, old-growth glory after being raped by strip-mining, clear-cutting, and development. It’s no wonder we see a growing industry of resilience training in education, business, community settings, and leadership. It seems like everyone wants to go back. 

But our thinking is fundamentally flawed. The river of ecosystem function, human physiology, and mental health only flows forward, and as Heraclitus taught us, it’s never the same river twice. Strictly speaking, there can be no bouncing back for any living systems, whether they be habitats, human bodies, or spirits. Healing does occur, but when it does, it’s always a transformation to some new state of integration. The thing we call “resilience” is better described as a creative process of moving forward. 

Suppose you suffer an athletic injury. With rest and treatment, you’ll probably get over it and resume your favorite sports; you might even conclude that you are back to normal. But the tissue in question is different than before. Your body has engineered some microscopic workarounds and compensations. There is some new scar tissue, some thickening of fibers, and maybe some new sensory-motor activity in your brain and neuromuscular system. Your body works well enough now, and it no longer gives you pain, but in essence, it’s really a different body. You haven’t bounced back; you’ve bounced forward. 

The same holds true for habitats and bioregions. When a forest ecosystem burns or is clear-cut, it eventually transforms to a new state of function and health. We might say that it “heals,” but conditions are not precisely the same. Some species have disappeared, and new ones have taken hold. Given enough time, the forest grows again and may even appear to have recovered, but subtle new relationships between plants, animals, and microorganisms exist. In a sense, it’s really a new forest. 

As for the human mind and spirit, our misplaced belief in resilience is all part of what we might call Golden Age psychology, the belief that the present moment is intrinsically inferior to the utopian perfection of the past. Things were better in the good old days, so we believe. For those in the Paleo health and fitness movement, the golden age for the human species was our indigenous ancestors’ hunting and gathering, pre-agricultural era. For Islamic fundamentalists, it was the 12th century. For modern political-cultural conservatives, it was the 1950s. And for most of us in our senior years, it was the days of our youth when hormones ran wild and the world was ripe for adventure; if only we could return to the glory days of our 20s, all would be well. But in the end, all this romantic wishfulness is a delusion and a distraction from the matters at hand. 

The problem with our popular image of resilience is that it offers a false hope of return. All our modern “re” words suffer a similar flaw: return, restore, rebound, rebuild, rewild, regenerate, recuperate. The belief is seductive: with good luck, the right attitude, and hard work, we can take our broken lives and bodies, put them back into their original order, and everything will be as good as new or as nature intended. But this belief in backward-facing resilience can blind us to the very actions and attitudes we need to move forward. Even worse, it can leave us feeling hopeless—if going back fails, nothing is left but to suffer in frustration. In short, our popular belief in resilience can break our hearts and leave us empty-handed. 

All of which speaks to the present moment in history. The chaos and stress burden confronting us today escalates with terrifying speed and intensity. Climate and ecological breakdown are underway, and now, with the advent of a new administration in Washington, some people are forecasting catastrophic economic and social turmoil, while others are recovering from that fear that they have experienced over the past four years. Likewise, for the people of Los Angeles and North Carolina whose lives have been ravaged by hurricanes and wildfires, there can be no putting tragedy back in the bottle; whatever the challenge, we must move forward. 

Writing about the adversities of the modern world, author Naomi Klein has advocated for resistance but famously advised, in a book by the same name, that “No is not enough.” In other words, we’ve got to do more than push back against our circumstances, whether they be personal or political. In other words, there’s got to be a creation and a future-oriented “Yes.” The time has come to take the broken pieces of our lives and assemble them into something new, something functional, maybe even something beautiful. In this, our efforts must be less like restoring an old artwork and more like bricolage, the improvisational, do-it-yourself art of working with whatever you’ve got. Assess your resources, whatever they might be, and start looking for something that works together. For every no, look for a yes. 

This orientation towards healing forward and creating forward might sound like a strategy for occasional use, especially in the wake of trauma, injury, disease, or social chaos. But when we take the lesson to heart, we start looking at our lives from a new perspective. In this, creating and healing forward become fundamental personal life skills in their own right. This is not just something we do in the aftermath of adverse events; it’s an orientation we can practice every day, always working with what we’ve got on hand, continuously putting together new combinations that move us ahead. In this practice, healing and creating forward are muscles that get stronger with use; the more we practice bouncing forward, the more skillful we become. 

STRESS.ORG

Frank Forencich, PhD, explores the forward-looking theme in his article Create Forward, Heal Forward. He philosophically describes a helpful perspective: We are not recovering from something but building something new in our lives. In that sense, we are not bouncing back from anything but creating something new. This gives birth to the idea of healing forward. 

Ancient Greek Philosophy of Stoicism Offers Insight into Dealing with Change

Today, leaders and aspiring leaders face unprecedented levels of upheaval. Navigating career turbulence requires a deeper understanding of the human operating system, so that you can show up at your best. Stoicism, an ancient philosophy, offers a timeless take on how humans are wired. When we align with how things work, on a human level, we can find wisdom regardless of our circumstances – because a little bit of genius is built into the operating system. If you’re dealing with stress, anxiety and uncertainty, there’s a profoundly simple approach that can help you to turn change into progress. Stoicism offers insights by focusing on what we can control and accepting what we cannot.

What Is Stoicism?

Stoicism, founded in the early 3rd century BC, is a philosophy that teaches the development of self-control, character and human understanding as a means to overcome destructive emotions. (In other words, dealing with stress, anxiety and uncertainty in a way that’s useful, effective and easier). Prominent Stoic philosophers include Epictetus, a former slave who became a renowned teacher; Seneca, a statesman and advisor to Emperor Nero; and Marcus Aurelius, a Roman emperor known for his work, Meditations. These thinkers developed Stoicism to help individuals lead virtuous lives in harmony with nature, based on their own experiences of life, ambition, challenge and resilience. The Stoics stressed the importance of focusing on what is within one’s control.

Marcus Aurelius stated, “It is in our power to have no opinion about a thing, and not to be disturbed in our soul; for things themselves have no natural power to form our judgments.” His message points towards the power of choice: we can always choose what we think about, and what we choose to ignore. He’s suggesting that we have the power to choose our reactions and thoughts.

In his book, The Daily Stoic, Ryan Holiday shares this key interpretation of Stoicism: “If we can focus on making clear what parts of our day are within our control and what parts are not, we will not only be happier, we will have a distinct advantage over other people who fail to realize they are fighting an unwinnable battle.” Holiday has written a series of best-sellers based on the work of the ancient Greeks, with provocative titles like The Obstacle is the Way and Ego is the Enemy.

Here are three Stoic guidelines centered around the concept of control:

1. Acknowledge What You Can Control: Recognize that while you cannot control external events, you can control your responses to them. This mindset fosters resilience and reduces anxiety about unpredictable circumstances. Holiday says, “Some things are in our control, while others are not. We control our opinion, choice, desire, aversion, and, in a word, everything of our own doing. We don’t control our body, property, reputation, position, and, in a word, everything not of our own doing.”
2. Accept What You Cannot Control: Understand that trying to control the uncontrollable leads to frustration. Acceptance allows leaders to maintain composure and make clear-headed decisions amidst chaos. Brigid Delaney, author of Reasons Not to Worry: How to Be Stoic in Chaotic Times, says she doesn’t beat herself up when she has an emotional reaction to circumstances – thanks to Stoicism. “It’s about keeping even, so that when you are knocked off course, you can get back on it quickly, by protecting our rational mind,” she says.
3. Focus on Intentional Actions – and How You Show Up: Inside any circumstance, you have the ability to control how you respond. While it often seems like we are emotional creatures, driven to flights of frustration, fear and fancy by our circumstances, it’s actually our thinking that determines how we respond to the world around us. The future is a mystery, the past is history, so what can you control right now? That’s the key message from Seneca, who said “Two elements must therefore be rooted out once for all – the fear of future suffering, and the recollection of past suffering; since the latter no longer concerns me, and the former concerns me not yet.” Regret is double suffering, while worry about the future is a misuse of imagination. (Easy things to write, but harder things to internalize, I know). Moving from a state orientation (“how am I feeling about this?”) to an action orientation (“what can be done about this?”), means focusing on what you can control. You become the sum of your actions, not your emotions, the Stoics say.

Self-Leadership and Stoicism in Your Career

Reflecting on your own leadership journey, consider: What are you trying to control? Is this desire creating unnecessary stress? By shifting focus to areas within your control, you can alleviate self-imposed pressures and lead more effectively.

Stoicism transcends its ancient origins, offering universal insights into human behavior and resilience. You can control how you show up – that’s always within your control. By applying principles of Stoicism, leaders can transform challenges into opportunities, finding a sense of stability and purpose even in the most uncertain times.

To learn more about stress, go to stress.org.

Photo by Josh The Cartoon Guy

Original post From Forbes

ByChris Westfall , Contributor

If you missed it, search for her Sept. 16 article, “Wisdom from Tough Times: Talking Story with Kupuna.” Feedback from that article was positive so she is back this month to share stress management strategies for family caregivers, particularly during the busy holiday season.

Thank you to Dr. Yancura for sharing more of your expertise! Before beginning her section of this month’s column, find a notebook and pen or pencil as she will ask you to think about and write your thoughts.

The 4 As of Stress Management

My grandma used to say, “bad events come in threes,” and I was so glad when the third one happened. It meant our bad luck was over! As a young adult, I often wondered about that rule. Does it mean that caregivers and their family have to wait for three, six, or more bad events in order to get a break?

Fortunately, I have also learned more about stress since then. It is more complicated than the rule of three. Stressors take different forms. Traumatic events come at you from seemingly nowhere and may change your life. They usually create a trail of ripple effect stressors. Some of these are daily hassles, small events that become stressful as they add up. Others are chronic stressors, continue for years, and deplete emotional, physical and even financial resources.

Each step of the 4 As of Stress Management can guide you in dealing with different types of stressors. Managing stress in positive ways can combat feelings of helplessness and calm our minds so we can develop strategies to manage stress in healthy ways.

The first step is AVOID. It works well for daily hassles and means taking steps ahead of time to eliminate them. For example, if your loved one becomes nervous or agitated when you walk or drive on a certain street, avoid that street. What is one hassle you could avoid this week? When you decide on the hassle, write it down along with how you will avoid it.

The second step is ALTER. It works well for chronic stressors and means changing the situation to be less stressful. For example, if a physician rushes through instructions, ask them to slow down, giving you a chance to take notes and ask questions. Think about something that has caused you stress this week. What is one action you could take in this next week to alter the situation to decrease feelings of stress? Write it in your notebook.

The third step is ACCEPT. It works well for past events and means coming to terms with the situation so you can focus on thoughts or actions within your power. For example, if your family member has graduated to full-time use of a walker or wheelchair, you can help them to master its use or ask for a referral to a physical therapist who can help them build their strength and maneuvering skills. Acceptance can be difficult, especially if the changing situation means your family member is becoming less independent. In times like this a counselor, spiritual leader, or mental health professional can help you identify and take steps toward acceptance. Write down an action you can make this week to move closer to acceptance in one aspect of caregiving.

The fourth step is ADAPT. This is a long-term approach that works well for traumatic or chronic stressors and means making internal changes. As a caregiver you have probably adapted to caregiving situations by learning new skills, connecting with organizations in the community, asking for help, or learning to appreciate the small things in life. Think about and write down ways you have adapted to changes then give yourself credit for all you have done to keep your family member safe and supported.

It may take time to remember to slow down and use the four As, but they can help get through tough times and eventually lead to positive growth in many aspects of your life. Celebrate this holiday season by practicing the four A’s of stress management!

To learn more about stress go to stress.org

Photo by Nam Phong Bùi

This weekend’s “Aging Matters” column was written by guest author Dr. Lori Yancura, professor in the Department of Family and Consumer Sciences at the University of Hawai’i at Manoa. The “Aging Matters”articles cover topics of interest to older adults and their families in Maui County and appears on the third Sunday of each month.