Achieving Personal Fulfillment Ezine (sm)

"Progressing Rapidly from Dreams to Action..." (sm)
May 2006
Published by Maurine D. Patten, Ed.D.
Founder & CEO, Patten Coaching & Consulting
www.pattencoaching.com

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In This Issue:

1. Preview

2. How to Increase Emotional Strength

3. Getting into Action

4. Looking Ahead

1. Preview

Achieving Personal Fulfillment Ezine explores how to progress rapidly from dreams to action.  It is a free monthly email newsletter written by Maurine D. Patten, life coach and clinical psychologist.


Topics are presented from the perspective of Maurine Patten and are provided to help you get the results you want.  It will help you manage change, improve your Emotional Intelligence and make better decisions with less effort.

Based on feedback from you about appreciating last month's issue, Increasing Resilience, this issue focuses on additional ways to increase self-regulation of your emotions during highly stressful times.

These ideas are basic ones that I have used a lot the last four months.  During this time, my mother was diagnosed with cancer, has gone through three rounds of chemo, and has started six weeks of radiation.


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2. How to Increase Emotional Strength

High levels of stress are experienced when situations are too challenging and/or last too long.  You may not have the knowledge, experience or support needed to handle the challenge, or you "burn out" (use all of your reserves) before the situation is resolved.

Your body responds physically by releasing chemicals that create a "fight or flight" response and high levels of anxiety.  Your breathing tends to be rapid, upper chest and shallow which decreases the oxygen flow to your brain.  The brain needs more oxygen than any other part of the body to function properly, i.e. process information, make apporpriate choices, and solve problems.


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3. Getting into Action

In these situations, you may need to ask for help in terms of getting more support, resources, or information.  In addition, the following ideas can improve your emotional strength and self-regulation ability:

  • Reframe what is happening, or see it from a different perspective.  Instead of "How awful; this is never going to end," say "This is tough; however, it will pass."  It is possible that something good may come out of the situation.  Maybe this will end up being an opportunity for a new direction or personal or professional growth for you.
  • Time yourself out for 15 to 20 minutes to avoid flooding your nervous system.  Flooding causes you to shut down and not respond appropriately.  During this time, Deanna Davis, in Living with Intention (2005) suggests: (1) doing something rooted in your belief system - meditation, prayer, volunteering; (2) doing a repetitive activity - walking, knitting, repeating a phrase, vacuuming, cleaning; (3) combining "1" and "2" by doing a repetitive activity while focusing on something from your belief system - repeat a meaningful phrase while you walk, praying the rosary, listening to music while cleaning.
  • Practice abdominal breathing which improves mental and physical ability.  A simple breathing technique is to breathe in slowly and deeply through your nose to the count of four, and exhale through your nose or mouth to the count of six letting your shoulders relax.  It is okay to sigh as you exhale for an additional release of tension.  Repeat this process at least four times, and then breathe naturally.  The process can be repeated at different times throughout the day.
  • Find things to laugh about which will release neurochemicals that boost your immune system as well as decrease your stress level.  Laughter heals, soothes, and energizes at the same time.

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4. Looking Ahead

During this month, will you try:

  1. Reframing a stressful situation?
  2. Timing yourself out to give yourself a healing break?
  3. Breathing deeply several times a day?
  4. Finding things to laugh at daily?

Any one or combination of these ideas will help you be more effective personally or professionally.

Let me know if you would like additional breathing ideas or have questions about any of the other suggestions.  Contact me for specific ways I can help you achieve a more meaningful and fulfilling life.  I look forward to hearing from you.


Maurine Patten
mdpcoach@pattencoaching.com

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Contact Information

Patten Coaching & Consulting

Voice: 630-584-8936
Fax: 630-584-8868
Web: http://www.pattencoaching.com
E-Mail: mdpcoach@pattencoaching.com
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All rights reserved.

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With advance permission, we are happy to edit an issue to fit your space requirements. Republication also is encouraged under other circumstances. However, the advance permission of Patten Coaching and Consulting must be obtained in the event that changes in the text are desired.

Mission

Achieving Personal Fulfillment Ezine is dedicated to inspiring and expanding your perspective in order for you to move forward in your personal and professional life.

Achieving Personal Fulfillment Ezine is a publication of Patten Coaching & Consulting; CEO, Maurine D. Patten, Ed.D.; mdpcoach@pattencoaching.com

We would like Achieving Personal Fulfillment Ezine to be as interactive as possible. If you have feedback, comments, topics you would like addressed, or can suggest additional resources to benefit us all, please email us at any time. Send your e-mail to ezinefeedback@pattencoaching.com.

Please forward this issue to anyone you think would find Achieving Personal Fulfillment Ezine interesting and beneficial. Your recommendations help us keep growing, and ensure an excellent exchange of information and techniques.

Archives

You can read previous issues of Achieving Personal Fulfillment Ezine in our archives on our archives page.

About Maurine D. Patten, Ed.D.

Maurine Patten, Ed.D is a clinical psychologist and certified life coach.  Her professional career includes: independent business owner (25 years), Assistant Professor at Chicago State University and consultant for education and business. She is a graduate of the MentorCoach program and a member of the International Coach Federation. She is experienced in training and management development for large national and international firms. She has a strong background in working with individuals and couples on clarifying and achieving goals.

Dr. Patten has training in coaching, Emotional Intelligence, retirement assessment and planning, cognitive therapy, and health psychology. She has published articles, made presentations, and conducted workshops about:
  • Emotional Intelligence
  • Creating a Fulfilling Retirement
  • Anxiety and Achievement
  • Stress Management
  • Setting and Achieving Goals
  • Self-esteem
  • Communication Skills
  • Marital/relationship Enrichment
  • Wellness Issues
 

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