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___________________________________
M_I_N_D_S_C_A_P_E_S__E_Z_I_N_E
q_u_a_r_t_e_r_l_y__N_e_w_s_l_e_t_t_e_r
___________________________________
MindScapes Ezine
Helping to Bring Sanity to Your Part of the World
November 21, 2005
Issue: e023
Pass a copy to a friend!
www.Photosonix.com
==========================================
IN THIS ISSUE:
==========================================
1. Enjoy a Relatively Stress-Free Holiday
2. 5 Holiday Stress Tips
3. Stress in the News
4. Helpful Web Links
5. Interactive Classifieds
==========================================
MINDSCAPE'S EZINE FEATURED ARTICLE:
==========================================
ENJOY A RELATIVELY STRESS-FREE HOLIDAY
By Mindie Paget
Don't let family dynamics bend you out of shape this season
The temperature's dropping, and your blood pressure's rising.
The mere thought of planning meals, picking out gifts, dodging traffic and, most of all, dealing with relatives might be enough to make you want to hop a plane to the tropics and skip holidays with the family altogether.
Some people do just that.
But for the vast majority, the winter holidays bring us together with friends and family we may not see any other time of year. And with the amped-up stress inherent in the season, your brother's jab about how "Mom's gravy never had lumps," your grandma's comments about your weight and your Uncle Mort's tendency to get drunk at family get-togethers may hit you harder than usual.
But there are ways to cope. One strategy involves choosing your battles.
"In terms of defensiveness and anger management, it's always a good idea, when you feel that twinge in your stomach - or wherever you feel it in your body when it stings - to take a step back and ask yourself whether it's worth addressing," says Christy Blanchard, an adult outpatient services psychologist at Bert Nash Community Mental Health Center.
"It could be something just as simple as taking a deep breath and changing the subject."
To the brother who dislikes your gravy, "I'll never make it as well as mother" might be an effective response to move the conversation away from the topic without acknowledging the negativity.
It's also important going into the holiday season that you understand your
expectations and those of your family. The best way to ensure you're all on the same page, Blanchard says, it to engage in open, honest communication.
Maybe it's become a family tradition for everyone to watch you slave over the stove from 5 in the morning on Thanksgiving until the 14-dish feast is served. Perhaps this year you can ask whether your guests expect turkey and all the fixings or if a nice pot of chili would do the trick. If they can't live without the elaborate fare, offer to open your home for the festivities and watch the kids while the rest of the family takes a turn cooking.
"Start to share responsibility," Blanchard says. "That also can open up new family traditions."
Returning home
Of course, breaking routine can be alarming for some family members. College students returning after their first semester away have been going through a lot of changes at school, and they expect consistency at home. Altering their room, the Thanksgiving menu or the annual evening around the Monopoly board may send them into mild shock.
Parents should be sensitive to that possibility, says Kathryn Nemeth Tuttle, associate vice provost for student success at Kansas University, and include their children in decisions about change.
Students also should be prepared for family members to notice the way they've changed while away from home - and be ready to deal with their reactions.
They may not like your new tattoo, your new major or your new eating habits.
"Don't be dogmatic about your changes," Tuttle says. "I don't think you have to make a big point when grandmother has prepared turkey dinner to give a small lecture about why it's important to be vegan. Hopefully you've matured enough that you can say, 'These are some changes that seem important to me, but I'm not going to impose them on you.'
"Or just eat the vegetables and shut up."
On the flip side, parents should ease off their children.
"They're the ones, hopefully, that are the mature ones," Tuttle says. "My hope would be that the parents would be the ones to be understanding and give the student a little space to grow."
Take a break
Despite your best attempts at achieving family harmony during the holidays, occasional squabbles, misunderstandings and hurt feelings are inevitable. Those aren't the times to raid the liquor cabinet or polish your Ginsu knives. Taking breaks and maintaining your health can go a long way toward helping you manage stress and anxiety.
"If you're feeling overstimulated, take a walk," Blanchard suggests. "I think we often get started with the holiday train and we just feel like everything is required, and in doing so we don't give ourselves permission to step back and take a break."
If you exercise regularly, don't stop during the holidays. Take your running shoes or your yoga mat to Grandma's house. Don't overeat. Get plenty of sleep. And avoid alcohol.
"If you've had more than a drink or two, you'll notice the next morning you don't feel very well-rested, even though you may have passed out," Blanchard says.
In the end, setting boundaries in a way that's sensitive to other family members may save you a lot of undue stress and heartache.
"Not everyone should have to celebrate the holidays in the same way," writes Karen Beery in Bert Nash's e-newsletter for November. "In fact, it should be all right NOT to celebrate, to slow down and simplify the season."
==========================================
5 HOLIDAY STRESS TIPS
==========================================
1. Take time each day to stop and to be present with yourself and life, just as it is. For example, for 5 minutes 4 times a day, stop and practice "being" instead of doing. Bring attention to the sensations of your own breath and body and allow them to flow naturally as you simply pay kind attention to the experience.
2. Give yourself time each day for rest and play. You may need to schedule this, just as you would schedule a meeting or a lunch date with a friend. Also, learn to use the time you are waiting for something or someone as "free time." practice being mindful and connecting and being present through paying gentle attention during these times.
3. Give yourself permission to say "No" to invitations, or to leave events early. This will result in more time and flexibility for you. It also leads to a feeling of being back in control of your life.
4. Look for ways to simplify your life, not only during the holidays but
afterwards as well. For example, review your holiday patterns of gift giving, card sending, or party going. Simplify without losing the essence or meaning of what you are doing.
5. Above all, have kindness and compassion for yourself. Especially when you don't do things "perfectly." or you forget to do any of the above or anything else you meant to do.
==========================================
STRESS IN THE NEWS
==========================================
Using Yoga To Relieve Holiday Stress
The holidays are just around the corner and for many people this can be a busy and stressful time.
www.kcbd.com/Global/story.asp
Food Baskets Reduce Holiday Stress
Daly is not shopping for her own family feast. She is one of 200 family members of the Holliston Newcomers Club shopping, filling and distributing 70 Thanksgiving Day baskets for those less fortunate.
www.metrowestdailynews.com/loca...ew.bg
Reducing Stress While Job Hunting
When you become unemployed, stress can interfere with an
effective job search, and financial problems are one of the
common causes of such stress.
www.azcentral.com/class/mar...obs07.html
Holiday Travel Tips
Peter Greenberg, one of the nation's top travel expert, offers tips on how to save time, money and stress as you travel this holiday season.
www.wesh.com/news/5340447/detail.html
==========================================
SELECTING A LIGHT & SOUND MACHINE
==========================================
You probably already own a system, but may know someone
who is asking for you help selecting a system. Looking at the list
of features for each machine, contrasting and comparing them, can
be confusing, and actually is a distraction to selecting the correct
system. Here are some guidelines to help you select:
Personal use (simple) – Luma 10
Personal use (maximum capability) for personal use – InnerPulse
Commercial use – Nova Pro 100
Researchers – Nova Pro 100
Therapists for patient use – Pro Tutor
Personal use and simple - Luma 10
For home use, most people just want the basics, a machine that has a
complete menu of program choices to suit every possible need.
Actually, most people don’t use most of the features that are available
in machines. If you like to keep things simple, then choose the Luma 10.
It is also very compact for travel.
Personal use with maximum capability - InnerPulse
This is for people who love to fiddle around with technology. This
system has all the latest features; improved sound quality, gentle
pulsing light (sine waves), and breathe meditations. It is also very
compact for travel.
Commercial use - Nova Pro 100
When working with the public, you want a sophisticated looking unit
made of durable material with great capability. This is the Nova Pro 100,
it is made of metal, not plastic, has lots of sessions (100), and you can
do sessions for two people at the same time.
Researchers - Nova Pro 100
This is a good looking machine that can withstand hours of use on-the-go.
Its internal rechargeable battery means you can use it in the field continuously
for six hours.
Therapists - Pro Tutor
This machine allows you to determine exactly the type of programs
that are in the unit. For example, if you want your patient only to
have focus programs, using the Pro Tutor, you can limit the programs
to just those that you want your patients to use.
==========================================
FREE SESSIONS TO DOWNLOAD
==========================================
Get the latest sessions you can download into your Photosonix
light & sound system. Instantly download Learning and Fun & Games
and Meditation/Creativity Sessions from our web site.
photosonix.com/pages/download.htm
==========================================
INTERACTIVE CLASSIFIED ADS
==========================================
FREE DOWNLOADS FROM PHOTOSONIX
Get current sessions you can download into your Photosonix
system. We currently offer our Learning and Fun & Games
sessions for free download.
photosonix.com/download.htm
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
JOIN SESSION EXCHANGE PROGRAM
If you have a session you have designed and would like to
share with others, please send it to us (in our LS Designer
format). In order to get credit please include your name,
session's name, a short description of the session and why
you like or recommend the session.
mailto:mind@photosonix.com?subject=LS_Sessions
==========================================
MASTHEAD
==========================================
While MindScapes Ezine uses reasonable efforts to
include accurate and up-to-date information. It makes no
representations as to the accuracy, timeliness or
completeness of such information.
Copyright © 2005 Microfirm, Inc. - Photosonix Product Group
All rights reserved
M_I_N_D_S_C_A_P_E_S__E_Z_I_N_E
q_u_a_r_t_e_r_l_y__N_e_w_s_l_e_t_t_e_r
___________________________________
MindScapes Ezine
Helping to Bring Sanity to Your Part of the World
November 21, 2005
Issue: e023
Pass a copy to a friend!
www.Photosonix.com
==========================================
IN THIS ISSUE:
==========================================
1. Enjoy a Relatively Stress-Free Holiday
2. 5 Holiday Stress Tips
3. Stress in the News
4. Helpful Web Links
5. Interactive Classifieds
==========================================
MINDSCAPE'S EZINE FEATURED ARTICLE:
==========================================
ENJOY A RELATIVELY STRESS-FREE HOLIDAY
By Mindie Paget
Don't let family dynamics bend you out of shape this season
The temperature's dropping, and your blood pressure's rising.
The mere thought of planning meals, picking out gifts, dodging traffic and, most of all, dealing with relatives might be enough to make you want to hop a plane to the tropics and skip holidays with the family altogether.
Some people do just that.
But for the vast majority, the winter holidays bring us together with friends and family we may not see any other time of year. And with the amped-up stress inherent in the season, your brother's jab about how "Mom's gravy never had lumps," your grandma's comments about your weight and your Uncle Mort's tendency to get drunk at family get-togethers may hit you harder than usual.
But there are ways to cope. One strategy involves choosing your battles.
"In terms of defensiveness and anger management, it's always a good idea, when you feel that twinge in your stomach - or wherever you feel it in your body when it stings - to take a step back and ask yourself whether it's worth addressing," says Christy Blanchard, an adult outpatient services psychologist at Bert Nash Community Mental Health Center.
"It could be something just as simple as taking a deep breath and changing the subject."
To the brother who dislikes your gravy, "I'll never make it as well as mother" might be an effective response to move the conversation away from the topic without acknowledging the negativity.
It's also important going into the holiday season that you understand your
expectations and those of your family. The best way to ensure you're all on the same page, Blanchard says, it to engage in open, honest communication.
Maybe it's become a family tradition for everyone to watch you slave over the stove from 5 in the morning on Thanksgiving until the 14-dish feast is served. Perhaps this year you can ask whether your guests expect turkey and all the fixings or if a nice pot of chili would do the trick. If they can't live without the elaborate fare, offer to open your home for the festivities and watch the kids while the rest of the family takes a turn cooking.
"Start to share responsibility," Blanchard says. "That also can open up new family traditions."
Returning home
Of course, breaking routine can be alarming for some family members. College students returning after their first semester away have been going through a lot of changes at school, and they expect consistency at home. Altering their room, the Thanksgiving menu or the annual evening around the Monopoly board may send them into mild shock.
Parents should be sensitive to that possibility, says Kathryn Nemeth Tuttle, associate vice provost for student success at Kansas University, and include their children in decisions about change.
Students also should be prepared for family members to notice the way they've changed while away from home - and be ready to deal with their reactions.
They may not like your new tattoo, your new major or your new eating habits.
"Don't be dogmatic about your changes," Tuttle says. "I don't think you have to make a big point when grandmother has prepared turkey dinner to give a small lecture about why it's important to be vegan. Hopefully you've matured enough that you can say, 'These are some changes that seem important to me, but I'm not going to impose them on you.'
"Or just eat the vegetables and shut up."
On the flip side, parents should ease off their children.
"They're the ones, hopefully, that are the mature ones," Tuttle says. "My hope would be that the parents would be the ones to be understanding and give the student a little space to grow."
Take a break
Despite your best attempts at achieving family harmony during the holidays, occasional squabbles, misunderstandings and hurt feelings are inevitable. Those aren't the times to raid the liquor cabinet or polish your Ginsu knives. Taking breaks and maintaining your health can go a long way toward helping you manage stress and anxiety.
"If you're feeling overstimulated, take a walk," Blanchard suggests. "I think we often get started with the holiday train and we just feel like everything is required, and in doing so we don't give ourselves permission to step back and take a break."
If you exercise regularly, don't stop during the holidays. Take your running shoes or your yoga mat to Grandma's house. Don't overeat. Get plenty of sleep. And avoid alcohol.
"If you've had more than a drink or two, you'll notice the next morning you don't feel very well-rested, even though you may have passed out," Blanchard says.
In the end, setting boundaries in a way that's sensitive to other family members may save you a lot of undue stress and heartache.
"Not everyone should have to celebrate the holidays in the same way," writes Karen Beery in Bert Nash's e-newsletter for November. "In fact, it should be all right NOT to celebrate, to slow down and simplify the season."
==========================================
5 HOLIDAY STRESS TIPS
==========================================
1. Take time each day to stop and to be present with yourself and life, just as it is. For example, for 5 minutes 4 times a day, stop and practice "being" instead of doing. Bring attention to the sensations of your own breath and body and allow them to flow naturally as you simply pay kind attention to the experience.
2. Give yourself time each day for rest and play. You may need to schedule this, just as you would schedule a meeting or a lunch date with a friend. Also, learn to use the time you are waiting for something or someone as "free time." practice being mindful and connecting and being present through paying gentle attention during these times.
3. Give yourself permission to say "No" to invitations, or to leave events early. This will result in more time and flexibility for you. It also leads to a feeling of being back in control of your life.
4. Look for ways to simplify your life, not only during the holidays but
afterwards as well. For example, review your holiday patterns of gift giving, card sending, or party going. Simplify without losing the essence or meaning of what you are doing.
5. Above all, have kindness and compassion for yourself. Especially when you don't do things "perfectly." or you forget to do any of the above or anything else you meant to do.
==========================================
STRESS IN THE NEWS
==========================================
Using Yoga To Relieve Holiday Stress
The holidays are just around the corner and for many people this can be a busy and stressful time.
www.kcbd.com/Global/story.asp
Food Baskets Reduce Holiday Stress
Daly is not shopping for her own family feast. She is one of 200 family members of the Holliston Newcomers Club shopping, filling and distributing 70 Thanksgiving Day baskets for those less fortunate.
www.metrowestdailynews.com/loca...ew.bg
Reducing Stress While Job Hunting
When you become unemployed, stress can interfere with an
effective job search, and financial problems are one of the
common causes of such stress.
www.azcentral.com/class/mar...obs07.html
Holiday Travel Tips
Peter Greenberg, one of the nation's top travel expert, offers tips on how to save time, money and stress as you travel this holiday season.
www.wesh.com/news/5340447/detail.html
==========================================
SELECTING A LIGHT & SOUND MACHINE
==========================================
You probably already own a system, but may know someone
who is asking for you help selecting a system. Looking at the list
of features for each machine, contrasting and comparing them, can
be confusing, and actually is a distraction to selecting the correct
system. Here are some guidelines to help you select:
Personal use (simple) – Luma 10
Personal use (maximum capability) for personal use – InnerPulse
Commercial use – Nova Pro 100
Researchers – Nova Pro 100
Therapists for patient use – Pro Tutor
Personal use and simple - Luma 10
For home use, most people just want the basics, a machine that has a
complete menu of program choices to suit every possible need.
Actually, most people don’t use most of the features that are available
in machines. If you like to keep things simple, then choose the Luma 10.
It is also very compact for travel.
Personal use with maximum capability - InnerPulse
This is for people who love to fiddle around with technology. This
system has all the latest features; improved sound quality, gentle
pulsing light (sine waves), and breathe meditations. It is also very
compact for travel.
Commercial use - Nova Pro 100
When working with the public, you want a sophisticated looking unit
made of durable material with great capability. This is the Nova Pro 100,
it is made of metal, not plastic, has lots of sessions (100), and you can
do sessions for two people at the same time.
Researchers - Nova Pro 100
This is a good looking machine that can withstand hours of use on-the-go.
Its internal rechargeable battery means you can use it in the field continuously
for six hours.
Therapists - Pro Tutor
This machine allows you to determine exactly the type of programs
that are in the unit. For example, if you want your patient only to
have focus programs, using the Pro Tutor, you can limit the programs
to just those that you want your patients to use.
==========================================
FREE SESSIONS TO DOWNLOAD
==========================================
Get the latest sessions you can download into your Photosonix
light & sound system. Instantly download Learning and Fun & Games
and Meditation/Creativity Sessions from our web site.
photosonix.com/pages/download.htm
==========================================
INTERACTIVE CLASSIFIED ADS
==========================================
FREE DOWNLOADS FROM PHOTOSONIX
Get current sessions you can download into your Photosonix
system. We currently offer our Learning and Fun & Games
sessions for free download.
photosonix.com/download.htm
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
JOIN SESSION EXCHANGE PROGRAM
If you have a session you have designed and would like to
share with others, please send it to us (in our LS Designer
format). In order to get credit please include your name,
session's name, a short description of the session and why
you like or recommend the session.
mailto:mind@photosonix.com?subject=LS_Sessions
==========================================
MASTHEAD
==========================================
While MindScapes Ezine uses reasonable efforts to
include accurate and up-to-date information. It makes no
representations as to the accuracy, timeliness or
completeness of such information.
Copyright © 2005 Microfirm, Inc. - Photosonix Product Group
All rights reserved
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