Identifying Sources of Time Stress

Previously, the following were provided as related to stress:  Internal Stress Index, External Stress Index, stress signals and its effects of chronic stress, problem-solving for stress, and identifying the sources of job stress.

  Today’s blog pertains to helping identify sources of time stress or difficulties that some people experience. Source is the Inst. for Natural Resources.  Examples of time stress are as follows:

--My time is controlled by factors beyond my control

_Interruptions

_Chronic overload

_Occasional overload

_Alternating periods of overload and under load

_Pressure related to deadlines

_Disorganization of my time

_Procrastination

_Separating home and work

_Finding time for regular exercise

_Finding time for daily periods of relaxation

_Finding time for friends, family, vacations

_Saying yes when I later wish I had said no

_Feeling overwhelmed by large tasks over an extended period of time

_Avoiding important task by fretting away time on less important ones

_Unable to delegate because distrust quality of other’s performance

_Unable to delegate, because no one to delegate to

_My perfectionist tendencies cause delays

_I tend to leave tasks unfinished

_ Too many projects going on at one time

_ I tend to worry even when it is not necessary

_Lose concentration while thinking about other things I have to do

_Not enough alone time

 Now that you have identified sources of stress related to time, figure out concrete steps that you might take to deal with or remedy the ones that apply to you.

As you can see by now, living in this century, without stress, is not exactly easy. Life gets complicated and the negative stress we experience is not good for us and interferes with our aging.  The problem of negative stress is our responses to it.  If we do not deal effectively with negative stress, we simply exacerbate the problem.  Symptoms   and ailments are    proof of ineffectiveness.

Some ways to consider in dealing and combating stress and its destructive effects include diet and exercise.  The B. vitamins also help our mind and body cope with stress, while regular exercise, particularly aerobic exercise  enable us to meet life’s challenges with a more relaxed and healthy attitude. I am running today, how about you?

Placebos,Mind Body,Expectancy, Depression, and Trail Running

A couple of comments about Saturday’s trail run “to Cool and Back. “First and for most there is disagreement about the number miles for our run.  Secretariat seems to think we ran about 18 ½, while I believe that the distance was at least 20 miles if not more.  In any event, it was a fun run.  As it turned out Secretariat, Chris Turney a.k.a. Alpha Schnauzer, and I did the running.  Lucky for us, Linda and Michele met us In Cool, for our aid station.  It was great to see them there.  I thank you both for coming to Cool and being there for us.

  On this particular day, there was a lot of self analysis as Secretariat exposed many childhood memories.  There was lots of laughter, in hearing the stories and it was much fun.  Secretariat had to be home in the early afternoon so that gave him an excuse to run hard and fast as if he needs an excuse.  As it turned out, Secretariat and the Alpha Schnauzer got out in front, for good, after crossing Highway 49.  Eventually, l lost sight of them but I kept my pace and I was okay with the reality.

While I was walking up Maine bar (a nasty steep climb) a young 31-year-old runner - Heidi caught up to me.  We chatted until we reached the recycling center, and from there, she headed home on a different trail.  From the recycling center the distance to my house was approximately a mile.  Just prior to reaching my house, I caught the   Alpha Schnauzer, out of water and trashed.  Secretariat said he was about half an hour ahead of us, and he was smiling as he told me. Of course he was smiling because he is so happy. Let me add that I was happier than Alpha Schnauzer.

 I have some more information pertaining to last week’s blog regarding the powerful mind-body connection.  Previously, I gave examples of how mind-body influences behavior.  From my research on expectancy to present-day studies regarding placebo, the data and findings are impressive.  I commented that, in my research, the “expectancy” held by the individual predicted how that student was going to perform on arithmetic task.  If the student expected to do well on the task, he did just that.  By the same token, another finding of significance is that the use of positive feedback resulted in better performance on arithmetic task compared with the use of negative feedback. We believe that positive feedback can influence attitude, and belief resulting in better performance compared to negative input and feedback.  That is not to say that negative feedback never works.  However, I would rather have a steady diet of positive feedback than daily negative complaining. How about you – what do you prefer to hear?

Research studies –Parkinson’s disease, published in 2001 found that a placebo was effective at improving Parkinson’s disease symptoms.   In that study, the placebo actually induced the brain to produce greater amounts of the dopamine neurotransmitter known to be useful in treating the disease.   In studies related to depression, it is estimated that 30 to 45% of patients responded very well to a placebo.    Fertility rates have been found to improve in women getting the placebo. .  One study, a recent randomized trial of women with poly cystic ovarian syndrome, found that five of 33 Pregnant while taking a placebo over a six-month period, got pregnant, compared with 7 of 32 that received medication.  In essence, there were no statistical differences between the two groups. One explanation was that the women given the placebo likely experienced a decrease in stress.  Other studies have demonstrated pregnancy rates as high as 40% in placebo groups.

Additional research findings will be presented on mind-body in tomorrow’s blog.

On another note, Secretariat, and I are attending a luncheon presentation for the Sons in Retirement.  I have been invited to give a talk.  The talk today will be on Anti-aging Secrets.

How to Find the Fountain of Youth

 Ponce De Leon did not find the fountain of youth-but you can.  Part 4

In addition to the significant and powerful mind-body connection, there are other important psychological components to consider as well.  Finding meaning in one’s life is significant and differs from man to man, and likely moment to moment.  It is the finding of your destiny or purpose-passion, which is different and unique for each individual.  As a consequence, it is up to the individual to define and discover that which gives him or her meaning. Meaning or purpose could be work or work-related, it could be a physical activity or sport, it could be some volunteer or hobby related activity. I cannot tell you what your meaning should be nor can you tell me what my meaning should be. For me, I found meaning and purpose in an athletic event, called Ride and Tie.  Even though I was a practicing psychologist, making a good living, that was not enough for me, and I was not totally fulfilled.  At that time, I knew something in my life was missing as I was not content, but I was unable to put my finger on it –I was unable to figure it out at the time.  I will share a couple of fantasies that I had prior, which provides insight into my mental state.

First, even though I was riding motorcycles at that time, I was unsatisfied with my Honda, Yamaha, or BMW motorcycles and purchased a new one practically every year. Then I had a midlife crisis and purchased my first Harley.  One of my favorite movies as a teenager was the Marlin Brando movie “The Wild One.” In fact, in memory of that film, there became a yearly motorcycle event in the small town -Hollister where the movie was filmed. Of course I had to go there and join the happening with the other riders. Could I recapture my youth and be just like Marlon-he was cool and bad?

 Another fantasy that I had in the 1990s was returning to college to play football again since I had three years of football eligibility left.  Mind you I am in my 50s, and I thought I wanted to play college football again especially toward the end of summer, around September.   In fact one day I even read about one older individual who did just that.  I thought that was pretty neat.  Well, I did not go back to college to play football, recapture my youth, but instead discovered the sport of ride and tie. Simply, ride and tie consists of two people and a horse.  One person rides while the other runs-they switch off riding and running until they reach the finish line.

In ride and tie, I could be physical again, become part of the team, have goals, and be competitive. With this sport, I had to get in running shape, which meant that I had to exercise and eat differently.  I now had to plan and follow through in order to become an athlete again.  I would condition my horse on training rides, and I started running in the hills to develop my cardio.  Typically, ride and tie events are held in the mountains, at a distance of 25 to 35 miles.  I decided that I wanted to be able to cover the same distance on the ground that my horse did. Translated that meant that I had to be able to run the distance of a marathon. Shortly thereafter, I was able to do just that.

 My first ultra run was a 50 K. (31 miles), and that was followed by a marathon a few years later.  My running, cardio, and endurance improved.  Then back in 2000( age 60), I completed the Tevis Cup –a distance of 100 miles in one day on my horse, Raider.  I felt great about that accomplishment and goal.  But I was not done with goals.  If my horse could travel 100 miles, should not I be able to run 100 miles in one day?  Well now I had a second goal.  So, in 2002 (age 62), I ran the Western States 100.  I could now cover on the ground the same distance as my horse.  That accomplishment was satisfying, and gave meaning and purpose to what I was doing.  I was on my way, as I found passion, meaning and purpose as result of ride and tie.  I became pretty good rider and an ultra runner in the process.  Of course, I was not finished with goals as the journey continues.

To be continued Friday

Anti-Aging,Exercise,Rejuvenation,and Indian Code of Ethics

More from Klatz and Goldman’s “Stopping the Clock” the first book that I read about anti-aging and rejuvenation.  Yesterday, I presented 15 reasons to exercise.  Today, because exercise is the closest thing to an anti-aging pill that exists, I am listing more reasons to exercise from their terrific book.  Additional reasons include:

1.       Helps improve short-term memory

2.      Sharpen  dynamic vision and controls glaucoma

3.      Reduces risk of developing type 2- non insulin dependent diabetes

4.      Reduces anxiety

5.      Assists in quitting smoking

6.      Slows the rate of joint degeneration-osteoarthritis

7.      Enhances sexual desire, performance and satisfaction

8.      Helps in the management of stress

9.      Improves quality of sleep

10.  Reduces risk of developing colon cancer

11.  Reduces risk of developing prostate cancer

12.  Reduces risk of developing breast cancer

13.  Reduces risk of developing stroke

14.  Reduces susceptibility to coronary  thrombosis-a clot in the artery that supplies the heart with blood

15.  Helps alleviate depression

Goldman and Klatz have given 30 good reasons for exercise.  Additional reasons to follow.  If you are not exercising, I am sure that you will eventually find some reasons to exercise.  If you are exercising, hats off to you. Remember, even if you exercised when younger, it is like that pill because you have to continue to do it to reap the benefits.

Now,  for “Indian Code of Ethics” however, I am unable to quote the source.

1.       Each morning when you wake and each evening before sleeping, give thanks for life, for the good things the Creator has given you and others, and the opportunity to grow a little more each day.  Give thanks for yesterday’s thoughts and actions and for the courage and strength to be a better person.

2.      Respect: respect means “to feel or show honor or esteem for someone or something; to consider the well-being of, or treat someone or something with courtesy.”  Showing respect is a basic law of life.

a. treat every person, infant to elder with respect at all times

b.special respect should be given to elders, parents, teachers, and community leaders

C. do not touch anything that belongs to someone else-especially sacred objects without permission or an understanding between you

D, do not make anyone feel “put down” by you; avoid hurting others hearts as you would avoid the deadly poison

E. speak in a soft voice especially when you are with elders, strangers, or others who should be respected

F. never walks between people who are having a conversation

G. show deep respect for the beliefs and religions of others

H. listen with courtesy to what others say, even if you feel what they are saying is worthless

More to follow.Take all that is relevant.

I received this pass out from a continuing education class “The Psychology of Aging” back in 2003. Stay tuned.

"One day in retrospect the years of struggle will strike you as the most beautiful."– Sigmund Freud

Adventure Races,Anti Aging, and Exercise

"I'm a great believer in luck, and I find the harder I work, the more I have of it."– Thomas Jefferson

In 1997, I got my first introduction to the sport of ride and tie.  I was at Mt. Hamilton in San Jose, participating in an endurance ride.  Guess who I happened to be parked next to?  It was none other than Jeff W and Secretariat.  They were partners and participating in a ride and tie event hosted by Dan Barger.  I met them and Curt R the president of ride and tie at that time, along with Bob E-- my ride and tie career began.  And of course I would not likely be writing this blog, if not for that experience and what followed.

 Also, having a significant impact on me was a book that I received from Georgia, a friend, for my birthday.  The book is titled “Stopping the Clock” written by Dr's.  Ronald Klatz and Robert Goldman.  I am going to share with you some of the ideas in this book.  This book is about anti-aging and rejuvenation.  As I have indicated, both ride and tie, and ideas presented in this book provided a” wow” factor for me.

In a chapter titled “Exercise of the Immortals” I am going to present a few reasons to exercise:

1.       Improves immune system functioning

2.      Helps you lose weight-especially fat weight

3.      Improves survival rate for myocardial infarction

4.      Improves body posture

5.      Reduces risk of heart disease

6.      Improves the body’s ability to use fat for energy during physical activity

7.      Helps the body resist upper respiratory tract infections

8.      Helps relieve the pain of tension headaches

9.      Increases maximal oxygen uptake

10.  Increases muscle strength

11.  Helps preserve lean body tissue

12.  Reduces risk of developing high blood pressure

13.  Increases density and breaking strength of ligaments and tendons

14.  Improves coronary heart circulation

15.  Increases levels of HDL cholesterol and reduces LDL cholesterol

How is that for a reason to exercise?  I will list a few more benefits in tomorrow’s blog.  Notice, the word is exercise.  That word means many things to many people.  I shall go into more detail.  If you have read my past blogs, you know, I have presented a number of different types of exercise.  Much more is to follow.

Secretariat has a new toy.  He was delighted to show me and tell me about its many functions.  But first, I want to mention that Debbie did not think our trail running mileage was accurate. I have mentioned to Secretariat that I always round off the mileage.  Today, I figured our run on this rocky, uneven, rutted, and snarly trail was approximately 6 miles door-to-door.  I have asked him to provide all the wonderful statistics for you that he gathered from his new Timex Watch.
From Tony (AKA Secretariat): These are the stats from todays run.
Time:           1:25:07
Distance:     5.642
AVG Speed: 3.970mph
AVG Pace:   15' 06" We Walk the First .5 and last .5 miles
AVG HR:      107bpm
MAX Speed: 8.340mph
Best Pace :  7' 11"/mi
Peak HR:     140 bpm
MIN HR:      66 bpm