Professor Pete Alexander

A seasoned professional with over 35 years of Sales, Marketing, Educational and Entrepreneurial experience, Pete has battled the negative effects of stress head-on and has developed the LIGHTEN™ stress relief model that motivates his peers to better protect their health and handle challenging situations with grace and success.
A seasoned professional with over 35 years of Sales, Marketing, Educational and Entrepreneurial experience, Pete has battled the negative effects of stress head-on and has developed the LIGHTEN™ stress relief model that motivates his peers to better protect their health and handle challenging situations with grace and success.
Stress Relief Tool – Self-Acknowledgement

Stress Relief Tool – Self-Acknowledgement

One of my insightful LinkedIn connections, Hayden Humphrey, has an effective technique for overcoming our inner critic, which often makes us focus on the negatives instead of the positives of what we have accomplished.

The technique is called “self-acknowledgement” and it has the following steps:

  1. At the end of each day, as you’re wrapping up work, open a new Word Doc, or pull out a fresh sheet of paper.
  2. At the top, write: “What I Accomplished Today.”
  3. Then, list out every single accomplishment of the day starting with “I am proud of myself for…” and don’t underestimate small accomplishments. Go overboard, even as small as “I picked up that cup and put it back in the trash.”
  4. Repeat as many times as you need to remember that you’re an awesome, capable human being.

Getting into the habit of acknowledging yourself on a daily basis will help you end your day on a positive note and reduce your stress in the process.

 

Image courtesy of Pixabay.

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

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Stress Relief Tool – Alternate Nostril Breathing

Stress Relief Tool – Alternate Nostril Breathing

In a previous blog post, I mentioned the benefits of deep breathing. In addition to deep breathing, alternate nostril breathing can be effective in helping you reduce stress.

In fact, inhaling through the left nostril triggers the rest/relaxation response (parasympathetic nervous system) and inhaling through the right stimulates the fight/flight response (sympathetic nervous system). By choosing which nostril you use to inhale, you can make yourself either more relaxed (left nostril) or more energized (right nostril).

When you alternate your nostril breathing, you actually bring your sympathetic and parasympathetic nervous systems into equilibrium, which will help dampen your overactive stress response.

So try breathing out of each nostril individually, and enjoy a more relaxed or energized feeling.

 

Photo courtesy of Pixabay.

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

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Stress Relief Tool – Happiness At Work Test

Stress Relief Tool – Happiness At Work Test

The “L” in the LIGHTEN stress relief model stands for Livelihood, or your career. For most of us, we will spend more hours at work then doing just about anything else. And for those of us with workaholic tendencies, we will work more hours than we sleep.

Therefore, given the enormity of time involved with our career, it goes without saying that the happier we are at work, the less stressed we will be.

One of my wonderful LinkedIn connections, Nic Marks, has developed a 5-minute happiness test that examines where you are at right now and how you can become happier using five practical pathways to improve your experience at work. It also benchmarks your score by specific industry sectors, age, country and organizational size.

Just five minutes of your time can provide you important career insights to help you be more happy at work and reduce your stress in the process.

 

Photo courtesy of Pixabay.

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 0 comments
Stress Relief Tool – Engage Your Senses

Stress Relief Tool – Engage Your Senses

If you are having a stressful day, the speediest way to stamp out stress is by engaging one or more of your senses – your sense of sight, smell, sound, touch or taste – to rapidly calm and energize yourself.

With that in mind, here are some ideas for letting your natural senses help you reduce your stress.

Sense of Sight:

Sense of Smell:

  • Use aromatherapy
  • Light a scented candle
  • Bake your favorite bread, muffins, cake or pie
  • Savor the smell of a fresh cup of tea or coffee
  • Appreciate the aromas of the season, such as pumpkin spice around the holidays

Sense of Sound:

Sense of Touch:

Sense of Taste:

  • Chew your favorite flavor of gum
  • Eat a piece of dark chocolate
  • Sip a hot cup of coffee or tea (this one engages all of your senses at once)
  • Treat yourself to your favorite dessert (within moderation)

So enjoy a little sensory stimulation, and the stress relief that comes with it.

Image by Gerd Altmann from Pixabay

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 0 comments
Stress Relief Tool – Disassociate In A Movie Theater

Stress Relief Tool – Disassociate In A Movie Theater

We’ve all had those encounters with people that are stressful – arguing with another person and the negative emotions that linger long after the argument is over.

If you have recently had such an event, and you are still being bothered by the negative emotions that came from it, disassociating from the event in your mind can help you get much needed stress relief.

The process is as follows:

  1. Close your eyes and imagine yourself with that other person, in the same environment in which the negative encounter happened.
  2. Once you have that situation in mind, rate the score of your emotional charge from a scale of 1 (low) to 10 (high).
  3. Next, imagine yourself sitting in a movie theater, watching a movie of you and that other person having that negative encounter.
  4. Once you have that visualization in mind, once again rate the score of your emotional charge from a scale of 1 (low) to 10 (high). You will likely have a lower score than before.
  5. If your score is still higher than you like, now imagine yourself in the projector room looking at yourself sitting in the movie theater watching the movie of you and that other person.
  6. Once you have that visualization in mind, rate the score of your emotional charge from a scale of 1 (low) to 10 (high). You will likely have an even lower score than before.

The reason this technique works is because when we associate into the experience, such as in step 1 above, we have access to all the feelings of that experience. However, when we are disassociated (outside the experience), such as step 3 above, the feelings will be less intense. And by using double disassociated, as in step 5 above, that reduces your emotional charge even more.

So the next time you are experiencing negative emotions from an encounter with someone, imagine yourself in a movie theater and enjoy the stress relief that comes from it.

Image by Alfred Derks from Pixabay

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 0 comments
Guest Post – Can Mindfulness Help To Stop Substance Abuse?

Guest Post – Can Mindfulness Help To Stop Substance Abuse?

Mindfulness is just not the feeling of being aware, hearing, or seeing something. It’s about doing so in a destined way, with balance and without any judgment. Mindfulness is the habit of giving attention in a way that creates space for insight and vision.

It is a straightforward word. But the precise definition of mindfulness is to have attention at the moment you are in, to live in a present situation, which includes searching for thoughts and emotions from one to another moment rather than judging them as good or bad or becoming seized up in them. A mind full of positive ideas and thoughts is known as a happy and peaceful mind.

Mindfulness is the typical magical power in humans to live in the present and always be attentive and aware of the place and what you are doing. It’s not only about the past incidents or overthinking. Words and thoughts play a very crucial role in every individual life to inspire them. Always have positive reviews and be happy even when you have a little. Give and invest your time which makes you feel satisfactory and divine. Mindfulness is a quality that every human being already holds by themselves; it’s not something you have to aim and dream for. It’s just that you should learn how to access it. You have to do things that make your mind joyful and happy. Generally, mindfulness has two primary keys:

  • Awareness
  • Acceptance

Awareness is the competency and ability to focus on what incidents are happening near you; you should be attentive and aware of the things. Always experience the present moment, the present state where you are in.

Acceptance is the ability to accept and observe the situation. You should always receive the things taking place around you with a positive approach rather than avoiding or judging them. The attitude of acceptance will offer you more satisfaction with the things happening around you.

What Are The Objectives Of Mindfulness?

To substantiate emphasized self-awareness, the technique of mindfulness involves hobbling a nonjudgmental consciousness of feelings, thoughts, and environment. There are several relapse prevention programs that teach every individual how to use mindfulness techniques in alliance with traditional relapse prevention methods.

Their approach absorbs mindfulness skills such as sitting meditation and preventing procedures like being aware of provoking events. Instead of ignoring or avoiding this discomfort zone during triggering situations, this approach inquires to help an individual and learn to brook the negative feelings, thoughts, and cravings. Research has found that the person experiencing mindfulness-based stress reduction has comparatively faced less depression, anxiety, tension, and sometimes substance abuse. These findings show that this mindfulness shifts people’s ability to use emotion regulation strategies to experience emotion wisely and those emotions experience differently in the brain.

But these mindfulness programs are indeed very effective for people who are addicted or have substance abuse issues—these mindfulness programs are 99.9% effective to everyone thanks to the dedicated professionals who study mindfulness, give addiction therapy and provide the right direction to control and manage substance abuse.

How Does Mindfulness Help With Addiction?

Mindfulness addiction treatment transforms how people regard their feelings to help them set free with their negative thoughts. For example, suppose someone is facing problems with alcohol and were invited to an event where they are having plenty of alcohol. In that case, that person might be following a negative thought pattern automatically. The person will assume that going and attending the event would trigger them and would go on for the upcoming several days. These thought patterns typically arise as a detailed storyline governed to assume the future before it happens. Most of the time, individuals don’t realize the full scale of their mind’s stories.

Mindfulness techniques teach people to empower individuals with the freedom to oppose the threat of relapse. When someone has beat the art of mindfulness, they can handle the triggering situations and nasty feelings, remind themselves of their privilege to choose how they act, and maintain awareness of unpleasant thoughts until they decline.

The common addiction problem not only affects adults but sometimes it can highly affect teenagers. In teens, symptoms may include sadness, worthlessness and damage, poor performance, anger, extreme sensitivity, eating or sleeping too much, etc. But you don’t have to be panicked about it as there are various types of drug and alcohol rehab centers, which offer training for teens to get rid of substance abuse.

This is called the action and essence of mindfulness. People can learn to relate their feelings in a new way.

Some Effective Treatments And Therapies To Get Rid Of Addiction

  • The best therapy is family therapy. Because you are a reflection and result of the environment in which you grew up, your family plays a crucial role in your development. This includes all conditions like spiritually, emotionally, and physically. You are impacted by your family members, from where this instrumental upbringing and their actions affected you in countless ways. Living with our family members and with your loved ones, you start feeling healthy and peaceful automatically. Start talking with your family members and friends, spend your time playing with them, watching tv, walking, cooking, etc. This will highly devote your mind to them, by which you can not divert your mind to other harmful kinds of stuff.
  • Adventure therapy is sometimes called recreational or experiential treatment. This is a substitute form of treatment, which takes a person out into the other country for doing activities. This appeal centers on whole-body health as clients recover from substance abuse or work on their mental health. As a person, share and experience the world with other people. By this therapy, they also improve their self-esteem, communication skills, and mindfulness. Because some people need treatment beyond traditional medicines, The experience of surfing, hiking, or group therapy outings allows you to understand the process of your emotions. However, relationship building is an essential tool. Developing and creating trust and honesty is vital for any recovery, whether for substance abuse or mental health.
  • The National Institute on Drug Abuse gives several different types of addiction treatment therapies, but each type begins with detoxification. Detoxing is a common medical managed side effect that can be life-threatening. The body will get rid of the harmful substance before it slowly affects your mind and body. Those who are acutely struggling from the addiction will most likely need the attention of these treatment therapy programs. This intense therapy will focus on fixing up a person’s mental health and feelings of self-worth. People who no longer need to see around the clock or whose addiction is somewhat managed may benefit from outpatient addiction treatment therapy programs. Outpatient therapy is part-time and comparatively less expensive than inpatient programs.
  • Meditation is one of the best treatments in the world of addiction. While doing meditation, a lot of your stress reduces efficiently. So for a person who is addicted to alcohol or any other substance, meditation will be good therapy for. This will make their mind relax and provide peace by which they can think in the right direction. 30 to 60 minutes of meditation or a walk can split all of your negative thoughts and feelings, somehow reducing stress and allowing you to think wisely.

Conclusion

As we keep care of our bodies, we must also care for our minds and souls. The mind plays an essential role in our body, and we always want to think and feel positive; doing this will affect our mental and physical health. Making wise decisions is a high essential work of the mind, as so many people are addicted and facing problems from substance abuse. We have discussed some effective treatments in this article, which will help you stop substance abuse.

About the Author

Emily Blunt is a health and lifestyle blogger for Navis Health who spends her entire day writing quality blogs. Also, she is a passionate reader and loves to share quality content prevalent on the web with her followers.

Image Source: Pixabay

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 0 comments
Guest Post – How to Maintain Well-Being Without Breaking the Bank

Guest Post – How to Maintain Well-Being Without Breaking the Bank

“Well-being” and “self-care” aren’t just buzz phrases thrown around by bloggers and influencers. According to Everyday Health, self-care can improve your mental and physical well-being by encouraging you to take time for your own health and wellness. This can be especially important for busy parents who are prone to devoting more attention to their children than themselves.

Self-care is one step toward achieving that elusive balance. This doesn’t mean you have to splurge on fancy personal trainers or spa weekends for inner peace. Read on for impactful and budget-friendly self-care tips.

Put a little sweat on with in-home exercises.

Exercising is loaded with health benefits, and they range from lowering your blood pressure to raising your feel-good chemistry and cutting your risk for diabetes. With a regular workout you can improve energy levels, sleep better and stay more positive. And you don’t need a gym membership to get a great workout. In fact, you don’t even need any costly equipment to stay in shape, even if you’re an older adult.

People of all ages can get a good in-home workout without overextending their bodies or their budgets. Between things like exercise videos, Wii games, fitness apps and step exercises, staying in shape is something anyone can do if they set their mind to it.

Improve your diet and save money by cooking at home.

Your diet impacts both physical and mental health. According to research published in Advances in Nutrition, dietary health can influence a person’s risk of developing anxiety or depression. Skip restaurants and take-out to improve your diet. According to Fix, home-cooked meals tend to be more nutritious, as they contain fewer processed goods, sodium, and sugar. Do-it-yourself meal prep will also save you money in the long term.

Boost your bedtime routine for better sleep.

Sleep is another cornerstone of a comprehensive self-care plan. The Cleveland Clinic reveals that insufficient sleep is linked to varied health risks, such as an increased risk of high blood pressure and cardiovascular issues. Boost your bedtime routine by turning off all electronic devices a couple of hours before you want to sleep. Blue light from phones, tablets, and computers can interrupt your natural sleep-wake cycle.

Devote more time to your dental care.

Oral health problems like gum disease increase your risk of other ailments, like heart disease, according to The Mayo Clinic. This is why it’s so important to make brushing and flossing daily habits. Of course, brushing and flossing alone can’t always address larger oral health issues. For example, if you have misaligned teeth, thoroughly cleaning all surfaces to remove bacteria and plaque can be tricky, and often the best way to address this is through an alignment treatment.

These days, to fix overcrowding, more adults turn to clear dental aligners for the comfort and discreteness they provide. Invisalign and byte are among the most popular brands, and both are highly effective at straightening teeth. Insurance will often pay for these treatments as well, so if this is a concern for you, do some research to see what your health care plan offers.

Spend more time socializing with your loved ones.

Self-care is just as much about mental as physical health. One of the easiest and cheapest things you can do to enhance your emotional well-being is to spend some time with a friend or family member. Medical News Today explains that humans are naturally a social species and that socializing helps to release neurotransmitters that affect anxiety and stress. Take 15 minutes out of your busy day to video chat with a friend and have a laugh.

Learn some low-cost, stress-busting tricks to implement in everyday life.

Stress is a part of daily life. While it’s normal to get worried about pressure related to work, school, or relationships, it’s important to manage that stress. In addition to socializing, there are other valuable steps you can take to reduce stress in your day-to-day routine. Professor Pete Alexander’s Blog provides approximately 150 stress-busting suggestions, from soaking up the sun to journaling, practicing deep breathing to exercising a creative hobby. Best of all, almost every one of these tips is free to try.

As the above guide makes clear, effective self-care doesn’t require a millionaire’s budget. These actionable tips don’t cost much but can still make a big difference in enhancing your day-to-day health and happiness.

Learn More About the Author:

Emma Grace Brown
Emmagracebrown.com

Image via Pexels.com

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 2 comments
Stress Relief Tool – Learn Your Stress Triggers

Stress Relief Tool – Learn Your Stress Triggers

It probably will come as no surprise to you that most of our stress these days is mental. But what may surprise you is that most of our stress is self-induced; we do it to ourselves rather than someone or something doing it to us.

Now, not all stress is bad. In fact, good stress is actually helpful for getting things done. The first step is to understand the difference between good stress and bad stress, and then eliminate the bad stress. By simply becoming aware of our stress source, we can learn coping skills to stay on top of it – and my blog has over 100 quick and easy coping mechanisms you can try so you are bound to find at least one or two that work for you.

A five-minute, nine-question quiz by Psychology Today can help you learn what triggers your stress response. It gives you a summary of what triggers you based on your responses and provides suggestions for handling those stressors that align with many ideas already shared on my blog.

While we can’t control the world around us, we can choose how to react to situations. And that all starts with focusing on our good stress and understanding our negative stress triggers.

Image by Gerd Altmann from Pixabay  

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 0 comments
Stress Relief Tool – Visualize Your Ikigai

Stress Relief Tool – Visualize Your Ikigai

Pronounced ee-kee-guy, Ikigai is most often translated as “a reason for being.” The premise is when you bring together what you love, what you are good at, what the world needs, and what you can be paid for, that is when you have found your Ikigai.1 Once you have found your reason for life, your health will improve.

A Venn diagram shows Ikigai situated at the center point of what you love, what you are good at, what the world needs, and what you can make income from. Finding the answers to these four questions and figuring out how they all work in alignment will provide you with a sense of peacefulness, purpose and reduced stress.

Ikigai black and white

A similar visual approach is a Transformational Mandala, where you draw a circle in the middle that represents you or your spirit. Then you draw additional elements around your center circle that represent the important areas of your life (such as love, health, wealth, and personal self-expression) as it relates to your inner spirit, with the goal of keeping all these key areas in balance. The LIGHTEN™ Model diagram is a form of Transformational Mandala because it shows the parts of your life you need to balance to sustain long-lasting stress relief.

LIGHTEN Model

What’s fun about both the Ikigai and Transformational Mandala is that you can update and modify the areas of your life that are important, and keep a visual representation as a reminder to maintain balance.

Header Ikigai image courtesy of YourStory

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 0 comments
Stress Relief Tool – Overcoming Online Meeting Burnout

Stress Relief Tool – Overcoming Online Meeting Burnout

Ever since the pandemic hit full force, many (if not most) of us have been spending a lot of time in online meetings from Zoom, Microsoft, Google and many other platforms. And if you are like me, you’ve probably had the following thought: “oh no, not another Zoom meeting.”

Why do we feel like that? Probably because it’s not as natural as an in-person meeting. During an online meeting, you’re staring at an electronic screen, focusing on slides that may or may not be dense, you are getting distracted by someone freezing or doing something odd in the video screen grid, and/or you are staring at yourself far more than you ever would on a non-online meeting day. Each of these instances can be tiring, but when combined together it can lead to burnout.

Professor Jeremy Bailenson, founding director of the Stanford Virtual Human Interaction Lab, suggests the following ideas for helping to avoid online meeting burnout:

  • Reduce the size of the meeting window to minimize face size
  • Consider using an external keyboard to give you more personal space from the screen
  • Turn off your video and stand/walk around to keep the blood flowing
  • Color or draw while the presenter speaks to help keep your focus and also to reduce any unnecessary stress

In addition to the above, I’ve also found that resisting the urge to multitask during an online meeting (checking email, texts, slack notifications, etc.) also helps reduce stress.

Do you have any additional ideas for avoiding online meeting burnout that you would like to share? Let me know and I’ll add them to this article with your permission.

Image by Jagrit Parajuli from Pixabay

Please note that there is no guarantee a particular stress relief tool will work for you. Thus you must take complete responsibility for using them and for your own physical and emotional wellbeing. Further, Professor Pete Alexander is not a licensed health professional. Please consult qualified health practitioners regarding your use of any stress relief technique. Medical advice must only be obtained from a physician or qualified health practitioner.

Posted by Professor Pete Alexander in Stress Relief Tools, 0 comments