Transform your life, one choice at a time
Transform your team, one person at a timeAdrenaline Management 101
Imagine universities offering a masters degree in life management. You could earn your Masters Degree in Life Management. (MDLM). This major would directly impact the rest of your life, not just your career. And what you learned wouldn't be obsolete two years after graduation!
The degree wouldn't focus on the job you got after school, but the life you would lead. The program would teach skills that prepared you to successfully live life. Your courses would train you to lead change management initiatives in yourself and with your family, manage budgets, understand the supply and demand of time, energy, and money. Classes on team building (family, peers, co-workers, neighbors) and strategic development would be required. One of the core courses would be Adrenaline Management 101. Professors would tell you that without mastering the materials and concepts in this course first, you would discover yourself putting out twice the effort with half the results for the rest of your life.
An e-mail I received recently affirms my belief that this kind of masters program would be an outstanding and powerful addition to any degree program. "Kate, I attended your session on Thursday called In Shape for Success; Small Choices Make A Big Difference. I've been thinking about what you said and realize I'm addicted to the rush and fast pace of my life. That adrenaline idea you talked about hit home. I also believe that I am already (I'm only 38 years old) beginning to suffer the negative consequences of pushing myself too hard for too long. I can't imagine how I'll do this until I retire. Besides, I have two kids that I don't want to fall into this same trap. Thanks for making me think about this and become more aware of the power of my choices." This attorney is describing the lives of many around us. Does she describe your situation and feelings? Has adrenaline become your fuel of choice?
The most important part of managing your adrenaline is the ability to wisely handle your responsibilities and resulting stress. Two simple words are key tools from the toolbox of stress, and therefore adrenaline management. Those words are "no" and "yes."
What will it take to start saying "no" to that which drains you and "yes" to those things that allow your adrenaline to achieve and maintain healthy levels?
Dr. Hart, dean of the Graduate School of Psychology and professor of psychology at Fuller Theological Seminary in Pasadena, CA, is a clinical psychologist who has done extensive research into how the mind affects the body and, conversely, how the body affects the mind. After years of studying people under stress in a variety of environments, he has concluded that the chief cause of most stress-related diseases is overproduction of adrenaline and other stress hormones.
"Long term over arousal and excessive flow of those hormones," he states, "lead to psychological and physiological distress, eventually resulting in maladies ranging from heart and arterial disease, headaches, gastric problems, ulcers and high blood pressure. High cholesterol levels, often blamed for many of those ailments, actually are a result of excessive stress hormone production." The solution then, according to Hart, is "adrenaline management."
The essence of stress is over-arousal. We live in an over-aroused culture-we invented electric lights so we can prolong the day, noise levels are high, we are bombarded with media, people are losing the ability to be alone and be quiet.
I recently took my nieces for a girls' weekend getaway. Shopping at the mall was, of course, on our itinerary. I discovered after three hours of shopping at stores that ten and thirteen year old girls enjoy, I was exhausted. My head was painfully over stimulated from the constant barrage of loud, mind-numbing, hyper-speed, techno-rhythmic mixes of music which pumped ceaselessly from store to store. Even advertising billboards compounded the strain. They rotated every thirty seconds with a new ad. I had to leave the mall and find some quiet space to reacclimate and get mentally settled. My body then calmed down, too.
In his research, Dr. Hart talked about arousal and rest periods. He said, "I believe that just as it takes people different amounts of time to heal from a physical injury-different amounts of time are needed to recharge and renew." When we don't allow time for rest and renewal, we then adapt to a higher level of energy, which is fueled by adrenaline-a whole group of stress hormones-circulating in our bodies. The result is a depletion of our immune system, making us more vulnerable to cancers. Adrenaline running rampant in our bodies increases our circulating cholesterol, making us more prone to cardiovascular disease. And if that's not enough, adrenaline depletes our natural brain tranquilizer, so we become more anxious. The bottom line: stress is not what's hurting our bodies and minds, it is the unchecked adrenaline triggered by stress, surging through our bodies. The resulting damage of this hormone is what should cause us to manage our stress with more discernment, wisdom, and self-discipline.
I believe the way we choose to manage our stress with coping methods that hinder instead of help our need for balance is what exacerbates the illness, disease and aging we experience. Your desire for balance is so normal-scientists have a word for it-it's called homeostasis.
National trends reveal we are dealing with stress and anxiety through self-medicating techniques. The mood-altering techniques, or soft addictions, used are primarily food, shopping, alcohol, TV watching and pornography.
There is a whole area of addiction beyond drugs-gambling, jogging, and other obsessive-compulsive behavior. When you operate at higher and higher levels of adrenaline, your system adapts to it and needs the stimulus of adrenaline all the time. So much so that when you relax, your heart can beat erratically and you can actually suffer symptoms of withdrawal.
I'll briefly comment on two of these soft addictions: overeating and drinking.
Eating helps you quickly and enjoyably comfort and calm yourself. It also enables you to stuff down, literally and figuratively, feelings. If you find yourself eating when you are angry, frustrated, fearful or bored, consider what you may be ignoring or stuffing down in your situation or circumstance.
Emotional eating is killing us. More than 61 percent of adults are overweight and 27 percent of them are obese, according to a U.S. surgeon general's report. In the next decade, weight-related illnesses threaten to overwhelm the healthcare system. Evidence from the Framingham Heart Study shows that obesity doubles the risk of heart failure in women (which is the #1 killer of women already).
A man with 22 extra pounds has a 75% greater chance of having a heart attack than one at healthy weight. Gaining just 11 to 18 pounds doubles the risk of developing Type II diabetes-an illness whose incidence has increased by nearly 50 percent in just the past decade. Yet, fueling our bodies with solid, healthy, nutritional foods can positively impact the majority of illnesses and diseases that we suffer from.
Drinking alcohol is another stress-coping tool used by many people. You may find yourself drinking to "unwind" from a busy week. Or, like many, you may find yourself drinking in social situations that you find unfamiliar or uncomfortable. After one or two drinks, you may want to consider the impact a second, third, fifth or eighth drink may have upon you. These situations are the ones I refer to when I suggest small choices make a big difference.
When I was a junior in high school, our holiday break was shattered by the news that one of our neighbors and his youngest of five daughters were killed on Christmas night by a drunk driver. I will never forget the haunted looks of the four girls and their mother at church.
Government statistics show alcohol-related traffic deaths increased for the third year in a row. The National Highway Traffic Safety Administration reported 17,970 deaths last year due to alcohol-related crashes. (42% of all vehicle-related deaths were alcohol related.) That means almost 18,000 of our friends, family, neighbors and co-workers died because of someone's selfish and senseless decision to drink and drive. I wonder, if being more aware of the seriousness of using alcohol to relax will cause you to make a different choice the next time you need to relax. Besides, alcohol is filled with empty calories!
Until you can pursue your degree in Life Management and sign up for your Adrenaline Management 101, you can take charge of your adrenaline levels and coping tools. What is the first thing you need to do to more effectively handle your stress?
Here are some questions to ask yourself and actions to help you begin managing your adrenaline levels more healthfully.
Questions to ask yourself (THINK):
- Am I an adrenaline junkie? Do I find I almost "need" to be pressed by deadlines to get things done? What would be a smarter way to handle my deadlines?
- Focused, engaged energy is positive. Running on the adrenaline rush with a sense of urgency is unhealthy and negative. What percentage of my tasks is completed using positive vs. negative energy? What do I need to do to operate more often from positive energy?
- What is the message I give myself (listen to the self-talk in your head) about taking time for myself to relax?
- Do I encourage my children or spouse/partner/peers to step away and renew?
- Do I give myself permission to have rest periods? Do I creatively find ways to carve out the time for healthy renewal?
- Do I drink to relieve stress? If I do, what could I do differently? (Keep in mind, your kids will be watching you and learning how to cope in life by what you do vs. what you say to do. (I, Kate, am keenly aware of this responsibility everyday.)
- How often do I use food to medicate myself? What could I do instead of eating?
Actions to take (CHOOSE):
- Turn off the radio.
- Tune into my anxiety, agitation and tension; consider them clues to use in solving a challenge. Write them down over the course of a week or two, watch for patterns.
- Give yourself a break even when you don't think you need it.
- If you use food to self medicate, find another source of comfort-call a friend.
- Avoid comforting and rewarding children with food. Instead, try small books, modeling clay, new drawing pencils, CDs, renting movies, taking time to simply talk and share (your focused attention could be the very thing they need!), suggest a walk in the woods with some binoculars, a bike ride etc. (I'd love to hear your ideas-I'll pass them along.)
When you make these choices more often you WIN!
Alert:While it's still on newsstands, check out U.S. News & World Report Guide to Family Health. It's terrific. This issue covers sleep issues and children, menopause, prostate cancer, mental health disorders and challenges for kids in the U.S. There is also an eye-opening article that supports the above comments I made on eating as a method for self medicating…the comparative photos and pictures of food sizes and prices between 1957 and today are shocking!
In the next issue of Maximum Performance:
You've probably heard about The Matrix Reloaded. A clever scene in the movie caused me to smile. I will be revisiting the topic of PURPOSE in the next issue and sharing some powerful points on purpose and the choices we make because of our sense of purpose or our lack of directed purpose. CLUE: Mr. Smith delivers the powerful words I am referring to.
I will provide some updated information on blood pressure guidelines that you may have heard about which came out during the past ten days. Each of you will undoubtedly be impacted by the new research either personally or through a family member.
============PLEASE FORWARD THIS ISSUE=================
If you enjoy my tips and articles on achieving maximum performance at work and home, would you get the word out? Forward this issue to others; friends, family, peers, co-workers, staff -anyone you know that is striving to be more effective and have greater impact on the world.
Let them know they can sign up for their own subscription on the first page of my web site. You and I want to make a positive difference in the lives of others. Sharing this is message is a great place to start. Thanks for your support! I appreciate YOU!
Your Coaching Guarantee; Individualized, focused direction, attention and support enhance your ability to take charge of your life and health. Kate guarantees that your coaching partnership has impact for you, guaranteed. If you do not find your coaching partnership with her beneficial, you will be refunded for your sessions. You can't lose and you sure can gain! Give Kate or Elaine a call and find out how to get started today. Stop saying "I wish..." and start saying, "I am...!"ABOUT THE AUTHOR
Kate Larsen is a full-time professional speaker and certified coach, who gives keynotes, half, and full day programs across the country and around the world. She has the ability and experience to make the material "come to life" in individualized follow-up coaching sessions when requested. Her high energy, high content, fun, yet informative programs help:
- individuals recognize where they have control and power in their lives to make a difference,
- people find the motivation and energy to lead effectively at home or work, giving their very best effort day in and day out
- lift spirits and give hope that life doesn't have to be so crazy; simple, yet powerful attitudes and behaviors change the workplace and home life.
- Leaders and teams connect better by providing workable solutions for challenging times.
When you hire Kate, you will receive an outstanding program that your participants will love. They will learn skills they can use immediately - on and off the job - to get better results immediately. And they will have fun in the learning process. Kate's style is very interactive.
Click here http://www.katelarsen.com/programs.htm or cut and paste this address into your web browser for Kate's complete list of programs.
Feel free to call Kate or Elaine to discuss your program needs or e-mail any questions you might have. She would be happy to respond. Your event or meeting is important to us.======================================================
CONTACT INFORMATION
Kate Larsen, PCC
Tel: 952-943-1430
Fax: 952-941-3521
E-mail: Kate@katelarsen.com==============COPYRIGHT AND REPRINTS==================
Reprint permission is granted when the following credit appears: "© Kate Larsen, PCC, 2002. Reprinted with permission from 'Kate Larsen's Maximum Performance Resource, 2002' a monthly internet newsletter. For your own personal subscription, go to www.katelarsen.com"