A self-coaching exercise: Happiness audit

Blog Post No. 52

25th August 2017

Copyright © Renata Taylor-Byrne 2017

A Self-coaching exercise which can improve the quality of your life:

The “Haversack and Balloons” exercise

Introduction

In this blog I am going to introduce you to an exercise that you can do, which is like a visual ‘balance sheet’ of your life at the moment.  It will help you to see if you need to bring more happiness into your daily life!  And it will help to balance self-support against the pressures of life.

I came across this exercise many years ago and found it to be really helpful for lots of people – in particular with students on my stress management courses and counselling courses. It’s a very simple and effective way of checking out whether you have a good balance of pleasurable and nourishing things in your life at the moment.  It’s important to watch that balance, as you need adequate resources to keep you going as you do all those daily tasks at work and/or at home.

Method

Print off a copy of this four-step exercise – shown in green – and follow the simple instructions:

STEP 1: Burdens and responsibilities (tasks, etc)

Write in the white spaces on the haversack those things that weigh you down at the moment:

Haversack image

(If you need to continue on a separate sheet of paper, then please do so.)

STEP 2: List the things that lift you up or raise your spirits

In each of the balloons, write in one thing which makes you feel good, and enriches your life, and keeps you happy on a daily basis.

Ballons image

(Again, if you need to continue on a separate sheet of paper, then please do so.)

STEP 3: Review

Weigh up your stressors and the supports (or balloons and burdens)

As you look at the two different aspects of your life at the moment, (your haversack and your balloons), see what proportion of problems and challenges you have weighing you down, and what proportion of daily pleasures and uplifting experiences you have filled in.

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STEP 4: Your action plan

For a happy and contented life, you need to make sure that you have a roughly equal balance of pressures and supports – or challenges and pleasures.

Your balloons will keep you going (and sane) as you handle all the aggravations life throws at you!

So decide what action you might need to take to increase your ‘daily balloons’ or reduce some of your mental burdens or pressures.

Make a list and commit to take action.

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Review

Reviewing this exercise carefully will show you immediately if you have lots of problems weighing you down, like an invisible knapsack that you are carrying round with you all the time.

It will also show the number of daily pleasures or supports which you have – (your balloons) – to balance those problems out. This balance does affect the quality of your life.

Of course, too little pressure and strain can be almost as bad as too much. You could (theoretically) be having lots of self-nourishing experiences and pleasures, but  too little in the way of challenges to keep you mentally engaged in life, and stimulated. Boredom can be stressful.  We feel happiest when we experience ‘flow’, which means that the challenges in our lives are balanced by our coping capacity.

A valuable way to do this exercise is to share what you have put on your diagrams with a trusted friend or colleague, and if you take turns to talk about your lists, you will both benefit from expressing your current problems, and finding out if you are both taking care of yourselves by having daily pleasures and supports to balance the work you are doing.

Your balloons

As explained above, your ‘balloons’ are the daily experiences which keep you happy and motivated, and supported, either outside of work, or within the work situation.  A helpful list of balloons might include: Solid breakfast; slow and relaxing journey to work; planned daily activities so work load is balanced; tea break or dinner break with friends or work colleagues whose company you enjoy; sipping water at fifteen minute intervals during the day; avoiding sedentary lifestyle, which means get up and move around ever fifty minutes or so; daily physical exercise; listen to relaxing music; dance; write out your problems every day; and so on; and so forth.

Let’s take one example:

Music as a daily ‘Balloon’

Book-cover

Caroline Webb, in her book ‘How to have a good day’ (2016) describes how one doctor (Rakesh) uses music as an essential strategy (one of his daily ‘balloons’) to keep him going when he is on duty in the Emergency Room of the hospital where he works. Describing his job, Rakesh told her:

“You’re constantly handling problems. You don’t have much time, and you never stop moving. In one hour you’re probably making perhaps one hundred or two hundred decisions: which tests to order, where to send a patient, and what interventions are needed. You’re on different shifts – sometimes morning, sometimes nights. A 12 hour shift can turn into a 14 hour shift if something bad happens with one of your patients.”

Rakesh confirms that the job is emotionally draining as well as mentally and physically challenging… And so what he does to keep going throughout a long shift, is that he uses music to shape and alter his mental state.  He says:

“You know that you are going to walk into a full waiting room, and as soon as you walk in you’re going to need to spring into action. So I pump up my energy levels on the drive to work, with music that will do that for me, like some Linkin Park.

”Once I arrive I switch to Reggae music and we have it playing in the background for everyone. It’s sort of happy but also relaxed, which is how I need to feel to perform at my best under pressure.”

His use of music to keep him happy whilst doing a very demanding job, impressed Caroline Webb, who stated:

“One thing I’ve noticed about people who are able to sustain their energy in gruelling jobs is that they know themselves really well. They understand what causes their peaks and troughs, and they know the quickest way to lift their spirits when needed.”

The power of music to uplift you

What is the evidence that music be effective in improving your day? And what does it improve? A review of 23 studies covering almost 1,500 patients found that listening to music reduced heart rate, blood pressure and anxiety in heart disease patients (Bradt & Dileo, 2009: Available online: https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0014029/.

If you doubt that music can change your state for the better, then let me suggest that you have a listen to the following extract from Mozart’s piano concerto No. 23 (second movement) played by Helene Grimaud:

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How did you feel after listening to that short extract? The value of listening to Mozart’s music has been very carefully researched.

Listening to Mozart’s music can help reduce high blood pressure

Mozaet-pictureAccording to a new research report, listening to Mozart and Johann Strauss’s music can help lower hypertension, which means really high blood pressure. Listening to Mozart can not only soothe your mood, but also help lower blood pressure as well as stabilise the heart rate.

The findings showed that listening to classical composers,  Wolfgang Mozart and Johann Strauss (the younger), for 25 minutes, could lower blood lipid concentrations and heart rate.

The study analysed 60 participants who were exposed to 25 minutes of music by Mozart, Strauss or ABBA — a Swedish pop group formed in Stockholm in 1972. Another group of 60 participants were allocated to a control group that spent their time in silence.

The participants who listened to Mozart lowered their blood pressure.  (Specifically, Mozart lowered their systolic [upper reading] BP — the pressure in blood vessels when the heart beats – by 4.7 mm Hg, In the case of Strauss, by 3.7 mm Hg; whereas no substantial effect was seen for the songs of ABBA.  Diastolic [lower reading] blood pressure — when the heart rests between beats — also fell by 2.1 mm Hg for Mozart and 2.9 mm Hg for Strauss.)

Here’s what the researchers said:

“It has been known for centuries that music has an effect on human beings. In our study, listening to classical music resulted in lowered blood pressure and heart rate. These drops in blood pressure were clearly expressed for the music of Mozart and Strauss,” said Hans-Joachim Trappe and Gabriele Volt of Ruhr University Bochum in Germany.

But Mozart’s music had the strongest effect,” they added.

In addition, after exposure to the music of Mozart and Strauss, cortisol levels (which are stress hormones) were found to have dropped more in men than in women.

Quiet music of a slow tempo, and long legato (meaning that the notes are played or sung smoothly and connected together), are regarded as beneficial for the cardio-circulatory system, according to the paper published in the Journal ‘Deutsches Arzteblatt International’.

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I love to do Chi Kung exercises to Mozart music in the mornings; but I also find other forms of music to be uplifting balloons.  Here’a good example:

“Uptown Funk” by Mark Ronson

Kids-cover-of-Uptown-FunkA fortnight ago I heard an amazing sound on Zoe Ball’s BBC Radio 2 music programme, and I enjoyed listening to it so much that this is one of my daily balloons, as it is full of energy and movement.

Here’s Mark Ronson’s official music video for ‘Uptown Funk’ performed by Bruno Mars. By the number of views of the video you can see that it’s pretty popular: (2,623,758,877 views on You Tube).

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Conclusion

If you try the ‘Haversack and Balloons’ exercise, you might find it to be a useful, quick self-coaching tool that can help you search for ways to enhance your daily life-balance. It can help you to produce an Action List for ways to reduce the pressures under which you labour, and to increase those experiences that uplift you and keep you going under pressure.

And if you need some help with this process, please contact me.

Best of luck.

That’s all for now.

Renata

Renata Taylor-Byrne

Coach-Counsellor

The Coaching/Counselling Division

Email: Renata Taylor-Byrne

01422 843 629

(Or 44 1422 843 629 from outside the UK)

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Creative writing and the therapeutic journey

Blog Post No. 155

18th July 2017 – Updated on 22nd January 2019

Copyright (c) Dr Jim Byrne, 2018-2019

Dr Jim’s Counselling Blog: Recent books

If you have come to this page looking for recent books by Dr Jim Byrne (with Renata Taylor-Byrne), then here is the list of the latest books: on Lifestyle Counselling; Writing Therapy; and Diet and Exercise linked to emotional functioning; plus building successful couple relationships.

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Book Descriptions:

Lifestyle Counselling and Coaching for the Whole Person: 

Or how to integrate nutritional insights, physical exercise and sleep coaching into talk therapy

Front cover Lifestyle Counselling

By Dr Jim Byrne, with Renata Taylor-Byrne

Published by the Institute for E-CENT Publications

Available at Amazon outlets.***

The contents

In this book, you will find a very clear, brief, easy to read introduction to a novel approach to ‘counselling the whole person’. This emotive-cognitive approach does not restrict itself to mental processes.  We go beyond what the client is ‘telling themselves’, or ‘signalling themselves’; or what went wrong in their family of origin. We also include how well they manage their body-brain-mind in terms of diet, exercise, sleep, and emotional self-management (including self-talk, or inner dialogue). And we propose that it is better for counsellors and therapists to operate in a primarily right-brain modality, and to use the left-brain, cognitive processes, secondarily.

The most important, and novel, chapters in this book are as follows:

Chapter 4, which summarizes our research on the impact of diet/nutrition and physical exercise on mental health and emotional well-being.

Chapter 5, which reviews the science of sleep hygiene, plus common sense insights, and presents a range of lifestyle changes to promote healthy sleep, and thus to improve mental and emotional well-being.

Chapter 9, which explains how to incorporate the learning from chapters 4 and 5 into any system of talk therapy or counselling.

There is also a chapter (8) on counselling individuals using our Emotive-Cognitive approach, in which there is a section (8.3(b)) on using the Holistic SOR model to explore many aspects of the lifestyle of the client.

For more information, please click the following link: Lifestyle Counselling book.***

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How to Write A New Life for Yourself:

Narrative therapy and the writing solution

Writing Theapy book cover

By Dr Jim Byrne, with Renata Taylor-Byrne

Published by the Institute for E-CENT Publications

Available as a paperback at Amazon outlets.***

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In this book, we set out to show you how you can quickly and easily process your current psychological problems, and improve your emotional intelligence, by writing about your current and historic difficulties.  (Chapter 8 contains a detailed introduction to the subject of how to understand and manage your emotions).

This approach to writing about your emotional difficulties in order to resolve them has a long and noble tradition.  Many nineteenth century poets were seeking to heal broken hearts or resolve personal dissatisfactions by the use of their poetry writing activities; and many novels are clearly forms of catharsis (or release of pent up emotions) by the author.

But not all writing is equally helpful, therapeutically speaking.  If the writing is too negative; or too pessimistic; or simply makes the reader feel raw and vulnerable, then it is not going to have a positive effect.  Later we will show you how to tackle therapeutic writing, (within the two main disciplines of writing therapy – [the scientific and the humanistic]), in order to make it maximally effective.

For more information, please click the following link: Write a New Life for Yourself.***

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How to control your anger, anxiety and depression,

Using nutrition and physical exercise

Front cover design 4

By Renata Taylor-Byrne and Jim Byrne

Published by the Institute for E-CENT Publications.

Available at Amazon outlets.***

1. Introduction

What we eat has a very powerful effect on our bodies and minds. And knowing and understanding how our body-mind reacts to the substances we feed ourselves is a crucial part of self-care.

For instance: depression can be caused by psychological reactions to losses and failures.  But it can also be caused by certain kinds of body-brain chemistry problems, some of which can begin in the guts, and be related to bad diet, and lack of physical exercise.  For example:

“If you are depressed while you suffer from regular yeast infections (like Candida Albicans), or athlete’s foot, or have taken antibiotics recently, there is a connection. Our brains are inextricably tied to our gastrointestinal tract and our mental well-being is dependent on healthy intestines. Depression, bipolar disorder, anxiety, and a host of other mental illnesses from autism to ADHD can be caused by an imbalance of gut microbes like fungi, and ‘bad’ bacteria”.  (Source: Michael Edwards (2014))[i].

And when we take antibiotics, we kill off all of our friendly bacteria, and often what grows back first is the unfriendly stuff, like Candida Albicans, which can then cause depression, anxiety and other symptoms, as listed above.

Also, we can really benefit from knowing some of the latest ideas about where – (in our diets) – our depression, anxiety and anger can originate from; as provided by specialists who have devoted their lives to years of investigation into the workings of the human body and mind (or body-mind).

[i] Edwards, M. (2014) ‘The candida depression connection – How yeast leads to depression, anxiety, ADHD, and other mental disorders’. Available online at:                https://www.naturalnews.com/047184_ candida_ depression_gut_microbes.html#

For more information, please click the following link: Diet, exercise and mental health.***

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Top secrets for

Building a Successful Relationship: 

Volume 1 – A blueprint and toolbox for couples and counsellors: C101

By Dr Jim Byrne

With Renata Taylor-Byrne BSc (Hons) Psychol 1543762369 (1905x1383)

The full paperback cover, by Charles Saul

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On this web site, you will find enough information about our new book on couple relationships to inform your decision about buying it.  We have posted the full Preface; plus the full set of (revised) Contents pages; plus a brief extract from each of the main chapters (1-13).

Pre-publication review

“I have recently finished reading Dr Jim Byrne’s immensely useful book (about love and relationship skills).  This book is full of cutting edge thinking and priceless wisdom about couple relationships; which inspires us to believe that we can undoubtedly shape and improve our most important relationships.  The approach is comprehensive (despite being Volume 1 of 3), covering as it does: the nature of love and relationships; common myths about love and relationships (which tend to lead young people astray); some illuminating case studies of couple relationships that have gone wrong; and very helpful chapters on communication skills, conflict styles, and assertive approaches to relationship; plus a very interesting introduction to the theory that our marriage partnership is shaped, for better or worse, in our family of origin. I particularly liked the chapters on how to manage boundaries in relationships; and how to change your relationship habits. I can highly recommend this ‘must read’ book to couples and counsellors alike”.

Dr Nazir Hussain

Positive Psychology and Integrative Counselling Services, Whitby, Ontario, Canada.

September 2018

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Here’s a quick preview of part of the contents of Chapter 1:

This book has been designed to be helpful to two main audiences:

1. Anybody who is curious about how to build and maintain a happy, successful couple relationship, like a marriage or civil partnership (civil agreement), or simple cohabitation; and:

2. Any professional who works with individuals and couples who show up with problems of marital or couple conflict, breakdowns of communication, or unhappiness with the couple bond.

For more information about this book, please go to Top Secrets for Building a Successful Relationship.***

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Recent publications

Facing and Defeating your Emotional Dragons:

How to process old traumas, and eliminate undigested pain from your past experience

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Holistic Counselling in Practice:

An introduction to the theory and practice of Emotive-Cognitive Embodied-Narrative Therapy

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Daniel O’Beeve’s Amazing Journey: From traumatic origins to transcendent love

The memoir of Daniel O’Beeve: a strong-willed seeker after personal liberation: 1945-1985

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Or take a look at my page about my top eight books, here: Books about E-CENT Counselling and related topics.***

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Introduction to first draft of this blog post

Cover444It is now more than three months since my previous blog post was published.  The delay was down to how busy I’ve been, largely because of writing my latest book, which is now available at Amazon: Unfit for Therapeutic Purposes: The case against Rational Emotive and Cognitive Behavioural Therapy.***

My main role in life, as a doctor of counselling, is to see individual clients who have ‘problems of daily living’ which they cannot resolve on their own.  I help people with problems of anxiety, depression, anger, couple conflict, attachment problems, and other relationship problems.  Dr Jim’s Counselling Division.***

drjim-counsellor1However, I also write books, blogs and web pages; and articles or papers on counselling-related topics.  And I help individuals, from time to time, who are struggling with their creative or technical writing projects.  Sometimes I help individual writers to stay motivated, or to process their repeated rejection by an unreceptive and uncaring world.

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The frustrations of writing

It is far from easy being a creative writer.  Frustrations abound, from conception of a new and useful writing project; doing the research; writing early drafts; then polishing, editing and publishing; and then trying to sell the end product in a world which is awash with information-overload.

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In my book on REBT, I wrote about that period like this:

“As early as August 2003 (and probably earlier), I was writing about the fact that stress was a multi-causal problem.  That idea contradicts the ABC theory, which asserts that all emotional distress (including the common manifestations of stress: which include anger, anxiety and depression) are caused exclusively by the client’s Beliefs (B’s).  Here is an example of my writing from August 2003:

“I have developed a stress management programme consisting of fifteen strategies which help you to work on your body, your emotions, your thinking, and your stress management skills. This programme allows you to develop a stress-free life.

8-physical-symptoms-of-stress

“You may also be affected by many life-change stressors, e.g. Moving house; death of your spouse or other loved one; divorce; marriage; redundancy; bullying at work; promotion; demotion; change of lifestyle; etc.

“Your stress level also depends upon such factors as your diet, exercise, what you tell yourself about your life pressures, and so on. (What you tell yourself about your pressures is called your “self-talk”).

“And a lot depends upon your sense of control. Can you control your workload, your work environment, and/or your social life? Are you confident and assertive enough to at least try to control your workload, your work environment, and/or your social life? Are you wise enough to learn how to stoically accept those things which you clearly cannot control? The more control you have, the less stress you feel, according to the Whitehall Studies, conducted by Michael Marmot, beginning in 1984.” (Original source in footnotes)[1].

However, the frustration was this: Although I had expertise about managing stress; and although I had packaged 15 different strategies for getting your stress under control, very few people bought my book!

And today, I believe, most people do not understand stress: How it destroys their happiness, damages their physical health, and causes all kinds of emotional problems.

Tough stuff! This is the lot of the creative writer.  The world most often seems to not be ready for our insights!

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People love simplicity and side-tracks

While my stress book was not selling to any reasonable degree, the simple books about the ABC model of REBT, produced by Dr Albert Ellis, were selling much better.  Those books presented an exaggerated claim that they could help the reader to quickly and relatively effortlessly get rid of any problem, simply by changing their beliefs about the problems they encountered.

My REBT book demonstrates that there was never any solid evidence that this claim is true.  It also demonstrates that, in the process, the REBT/CBT model blames the client for their own upsets, thus excusing the harshness of current government policy in the US and the UK, where the rich are enriched and the poor are squashed!  That squashing process hurts, and causes emotional distress and physical health problems.

Here is the evidence that it is not the individual’s beliefs, but the social environment that has the most impact on mental health and emotional well-being:

While psychotherapists like Albert Ellis tended to emphasize the role of the counselling client’s beliefs in the causation of anger, anxiety, depression, and so on, Oliver James, and his concept of ‘affluenza’, tends to emphasize living in a materialistic environment. As Dr James writes: “Nearly ten years ago, in my book Britain on the Couch, I pointed out that a twenty-five-year-old American is (depending on which studies you believe) between three and ten times more likely to be suffering depression today than in 1950. … In the case of British people, nearly one-quarter suffered from emotional distress … in the past twelve months, and there is strong evidence that a further one-quarter of us are on the verge thereof.  … (M)uch of this increase in angst occurred after the 1970s and in English-speaking nations”.  People’s beliefs have not changed so much over that time.  This is evidence of the social-economic impact of the post-Thatcher/Reagan neo-liberal economic policies!

Oliver James (2007) Affluenza: How to be successful and stay sane.  Page xvi-xvii. (63).

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Conclusion

If you are a creative writer, and you want to write your own autobiography, or autobiographical novel, or you need support with any aspect of your creative writing process, then I can help you.

Coaching, counselling and therapy for writers.***

Or you could take a look at my current books in print.***

Or take a look at my page about my top eight books, here: Books about E-CENT Counselling and related topics.***

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That’s all for now.

Best wishes,

 

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: jim.byrne@abc-counselling.com

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Physical exercise for emotional and physical health

Blog Post No.7

14th October

Copyright © Renata Taylor-Byrne 2015

Renata’s Coaching/Counselling blog: Why bother exercising? What’s the point?

Introduction:

sparkIn this blog I am going to explain why we gain so much from exercising, and how it can be very helpful for you in high pressure situations; and to briefly describe one type of exercise which you may not have come across before.

Humans are designed for a primitive lifestyle. We are designed by nature to go out hunting and keep warm, every day. We’re human animals, whose design has specifically developed to have daily exercise and activity as an essential part of our lifestyle.

Many of us in the UK no longer have to go out hunting for food. We can get the food we need from the supermarket, and warmth from a heating system, instead of searching for fuel for a fire.

But our bodies have specifically evolved (in the past) to go out and get what we need in order to survive. So we have to continue to provide our bodies with the daily physical exertion that is a built-in necessity, in order to function properly.

What happens if we don’t exercise?

If we don’t exercise, then, sadly, our muscles start to deteriorate.

Here is some information on this point: In only 24 hours of inactivity your muscle tone starts to deteriorate. Let a year go by without exercise and 50% of the health (and age control) benefits you may have gained from a lifetime of sport are lost!

Our minds also deteriorate from lack of exercise, because we do not have ‘separate’ minds, but rather we have a body-mind! Depression and anxiety will normally increase if (1) we experience stress, (2) we don’t exercise (to get rid of it), and (3) we do nothing else to reduce the stress hormones in our bodies.

But our bodies have evolved a natural way to deal with the stressors we face as we go out into the world every day. I mentioned in last week’s blog post that we have an immediate alerting mechanism called the ‘fight or flight’ response, designed by nature to protect us when we are faced with threats and dangers.

As soon as the danger is passed, the fight or flight response switches off, and our bodies switch into the ‘rest and digest’ mode. In this mode we go into recovery, unwind and relax; and our digestion returns to normal.

The problem is that many people don’t allow the ‘rest and digest’ process (of the parasympathetic branch of the nervous system) to do its job of slowly restoring the body back to normal.

A lot of people know more about the inside of their local supermarket than they do about their own body-mind and how it functions.

So they get stress, piled upon stress, piled upon stress, in their bodies (and minds). They don’t give their bodies time to recover, and end up feeling tired and strained all the time.

Stress hormones are reduced when you exercise

What exercise does is to help you to use up your stress hormones (of adrenaline and cortisol) which have been released in your body to help you fight the threat that your body-mind thinks it is facing. Our body tenses up in preparation for ‘fight ‘ or ‘flight’, and subsequent exercise helps the muscles use this energy up and also relaxes the muscles and lowers your heart rate and blood pressure as well.

Stress has negative effects upon your digestive system (such as ulceration); damage to your arteries (as platelets are released you’re your bloodstream); but it also pushes up your cholesterol level, and has a knock-on effect on weight-gain.

When you’re feeling stressed, your liver produces extra fuel (glycogen and glucose) for the ‘fight or flight’ response. At the same time, your liver’s cholesterol production increases. But exercise helps to remove this excess cholesterol, which helps with both your arterial system and your waistline (by reducing it).

Exercise makes us more resistant to stress because it protects us from the impact of cortisol (one of the major stress hormones). This means that we don’t get as wound-up by annoying events as we used to when we did not exercise. This is good news for those of us who get impatient sitting in a traffic jam, or waiting for significant others to finish a long and rambling description of their day! (Stress gets into everything and makes it worse!)

There are lots of benefits from exercising

Did you know that if you exercise for ten minutes (going out for a brisk walk; walking up stairs, etc.) that this will reduce your physical tension for up to four hours afterwards?

It’s important to understand how stress over-arouses your central nervous system, causing you to feel strained, irritable, and nervous; and making it difficult for you to think clearly (because of the cortisol filling your body-brain-mind).

These negative effects of stress are what make it difficult for you to engage in job interviews or exams, presentations or special events.  These kinds of events can be much less of an ordeal if your body is well rested and exercised.

If your body is less tense, the negative, self-frightening messages from your mind, about the forthcoming challenge, won’t be able to exert the same power over you.

The vicious circle of a tense (stressed) body responding with even more stress to an anticipated future event – which you see as a scary challenge – will be short-circuited to the degree that you exercise and relax. Relaxed muscles will reduce your stress level!

This is a fast and effective way to greater self-confidence!

Additional benefits

Research done with different populations shows that you have a 50% lower chance of developing bowel cancer if you exercise.

Exercise also reduces inflammation in the body; and much recent research suggests that all major illnesses begin as inflammation.  The mechanism of reduction here is that exercise strengthens the immune system, which then repairs damaged tissue and reduces and eliminates inflammation.

But what sort of exercise is right for you?

Different individuals thrive on different forms of exercise. It can involve a long search to find the sort of exercise that is really right for you. But exercise that you enjoy will help your body release feel-good hormones, called endorphins, which will quickly change your mood if you are feeling anxious or depressed. So try some different forms of exercise to find out what works best for you.

My favourite forms of exercise are as follows:

The first one is called ‘Chi-gong’ (or Qi Kung), and is a type of T’ai chi. It consists of very simple movements, which you do every day. If you go to China you will see people doing the exercises in the parks, in the early morning. (You can see a demonstration here: # Qigong – Chi Kung – http://www.youtube.com/watch?v=9qQKCB1At3k&feature=related)

The great thing about Chi-gong is its simplicity. No special equipment is needed, and you can quickly feel the benefits to your body. And millions of ordinary Chinese people can’t be wrong! J

Tao Porchon-LynchMy second favourite form of exercise is dancing, and the benefits to the body are very obvious – here’s a picture of Tao Porchon-Lynch. She does ballroom dancing (and entering competitions) along with being a yoga teacher:

By the way, she’s 95, and she’s one of my top role models.

Finally, here is a link to a great book which Jim and I reviewed, called ‘Spark’ about how exercise  affects our brains and improves mental performance and stimulates brain growth. www.abc-counselling.com/id373.html

I’ll finish with a quote from Dr John Ratey, who wrote ‘Spark’ with Eric Hagerman:

The better your fitness levels, the better your brain works’.

Ratey and Hargerman (2009, page 7)

They also mention that: ‘Population studies which have included tens of thousands of people of every age show that fitness levels relate directly to positive moods and lower levels of anxiety and stress’.

That’s all for now. Happy exercising!

Best wishes,

Renata

Renata Taylor-Byrne

Coach-Counsellor

The Coaching/Counselling Division

Renata4coaching@btinternet.com

01422 843 629

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