Meditation As A Technique For Stress Management

A common man’s daily work schedule can be very hectic. In fact this daily work routine is a major source of stress for human beings. The environment in the office, bosses’, colleagues, difficult tasks can act as a major stress builder. Not only does this stress affect your personal and physical health but this can also have a serious negative impact on your career.

If you are aiming for a very good career then surely, you will have to do a lot of hard work. A long day’s work adds a lot of stress into people’s life. So without learning to manage stress, you won’t be able to keep up with the demands of your career.

Meditation is on of the best source of stress management. While the prolonged exposure to stress can cause many types of damage, meditation affects the body in exactly the opposite way stress does. It helps restore the body to a calm state and helps to repair itself from the damages caused from stress.

Meditation provides lot of benefits. It restores your heart rate, breathing and blood pressure to normal. It helps to reduce sweating, helps to use oxygen more efficiently. It helps to increase your immunization, and also strengthens your mind. People who meditate regularly can easily leave any type of bad habits like smoking, drinking etc.. The most important advantage of meditation as a stress management technique is that it is free and can be done anywhere and anytime.

The only con being that it is not easy for beginners to learn and that you need a little extra time for practicing it. But this cons can be easily eradicated since there are numerous books and techniques which teaches meditation that can be practiced easily and in very short time

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Hatha Yoga- Could This Ancient Wisdom Be The Perfect Modern Day Stress Management Technique

There are a myriad of different styles of yoga classes available to us today. From Bikram and Ashtanga to Hot Yoga. A good starting place is Hatha Yoga which incorporates all aspects of the practice from breathing and meditation to Yoga poses. Hatha yoga is a very effective stress management tool that can help the practitioner relax deeply.

Yoga, like many other practices on earth seems to evolve over time with different peoples adapting a particular style that befits them. Originating from ancient India, Yoga has spread its wings far and wide and today it has followers all over the world. The west for example abound with people who practice it. The westerners seem to prefer a style of Yoga known as Hatha Yoga. This term of course originates from the Sanskrit language and is a composite of two words. Ha- sun and Tha – moon. This suggests that the practice of this form of Yoga is a union between the sun and the moon. The suggestion we get here is a union of opposites for the common good. The mind and the body come together and the result is peace of mind, strength and vitality.

The practice of this class of Yoga is mainly concerned with the physical aspects of yoga and a lot of emphasis is laid on learning and practicing postures, learning breathing techniques and the practice of meditation. There are different energy flows in the body and this practice aims at teaching individuals on how to attain a perfect balance of these. You get to learn on different postures that will be an outcome of knowing how to control movements, conscious breathing, deep concentration together with flexibility. It is estimated that there are over 200 different kinds of postures that can be learned for practice.

When practiced optimally, Yoga exercises are able to help reduce stress by easing your tense muscles, tone up your bodies internal organs and can even improve the flexibility of your body’s many joints. You get to learn to perform each posture slowly and carefully and they range from the simple to the complex, but you move progressively. Learning the movements may take a little time but the results you gat are actually worth the patience you must practice. There usually are no violent movements that could easily lead to the build up of lactic acid.

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Finding Your Personal Stress Management Technique

It is always to recognize the signs the symptoms when you are in the throes of stress. Many people misunderstand the true definition of stress and would resort to medications and herbal remedies just to get rid of it without even trying to find out what started it in the first place. Being hasty will only lead to temporary results and will return once the effect of the medication has run its course.

Personal stress management involves making your own routines that will allow you to cope with problems and avoiding a possible occurrence of stress in your daily life. Here are some tips on how to get rid of stress in your own personal way.

Understanding is the key to enlightenment

The first step in personal stress management is to know what stress really is and how it can affect your life. For starters, stress is a scenario or events in your life that will affect your emotional, mental and physical faculties in a negative way. Most often, stress starts off with the mind, branches off and affects your emotions, and if left uncontrolled will then begins to take its toll on your body.

Try to take some time off to reflect on what problems in your life stresses you out. You can write a diary and state all your problems there then try to analyze it one-by-one. If you can narrow the cause of your stress then you can easily find ways in getting rid of it. Talking with a close friend or a family member about your problems is also a great way to deal with it. Since stress are bottled up emotions, you better find ways to release it before it blows up inside you – which is never a pretty sight.

Help yourself

Now that you found out how stress affects your life, all that need to do is to make it go away. Resorting to medications or tools will only lead to temporary results, you need to choose a more permanent approach, and that is your mind. Stress usually rears its ugly head when we start to think about it. If we let our problems control you then you will the effects of it almost immediately.

You need to relax and face stress head on. Identify that causes it and find a solution one at a time. You may use music therapy to help you relax, or meditation to clear your mind for a fresh start.

Aromatherapy can also help in relaxing your mind. Certain scents like lavender and jasmine are proven to have a calming effect and can help you keep a clear head. This is practically useful if you plan to sort through all your concerns and try to find a solution for each one.

Start small

Problems are usually a prelude to stress. The more the problems pile up, the more stressed you will eventually become. If a certain event enters your life, whether career or personal, try to take care of it as soon as possible. Don’t let your work pile up or they may become too much to handle later on.

The secret to success in personal stress management is to identify the causes of stress in your life. Find a self-made routine that can help you deal with it and cope with future problems that will surely give you a house call.

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Poka-Yoke: A Technique For Quality Assurance, Continual Improvement, And Enhancing The Customer?S Experience

Please click [here] for the full article.

Poka-yoke (pronounced poh-kay yoh-kay) is Japanese for avoiding errors. It is a concept first promoted in the early 1960s by Shigeo Shingo(1) and later popularized by his 1986 book Zero Quality Control: Source Inspection and the Poka-Yoke System. Poka-yokes are inexpensive, simple methods built into processes that prevent defects by eliminating errors or alerting us when errors are made. The key trait of poka-yokes is that they make it impossible for the error to occur in the first place. For example, electric outlets and plugs are designed so that it’s impossible to insert them together in the wrong way. Though poka-yokes may appear to be most applicable to manufacturing, they’re used in all sorts of processes, products, and services.

Automatic shut-off mechanisms for irons and portable heaters
Car lights that automatically turn off the ignition is switched off
Sink faucets with sensors that automatically turn the water on and off
Automatic garage doors with sensors that stop the door from closing when they encounter an obstruction
Color-coded file folders
Electronic forms that validate city names to postal codes
User accounts that aren’t activated until a confirmation email is responded to
In-room self-checkout at hotels
Fast-busy when an analog telephone is left off the hook

Most of us think of quality tools only as a way of enhancing the customer experience through the elimination of defects. But if we creatively applying the poka-yoke technique, we can not only make inexpensive improvements to our products and processes by preventing errors, we can add value by making them friendlier for the consumer to use.

The Poka-Yoke Technique

1. Understand why people make mistakes.
2. Look for error-prone elements.
3. Look for poka-yoke fixes.

1. Understand why people make mistakes

If we don’t understand the human factors that can lead to mistakes, we won’t be able to develop effective poka-yokes. There are four factors that contribute to people making mistakes(2):

Attention: We can focus well only on a single activity at a time. Multi-tasking and interruptions will result in a greater likelihood for errors. And over time, with most experts suggesting in as little as 20 minutes, repetitive processes become automatic responses and we no longer pay conscious attention to what we’re doing.

Perception: People analyze a situation by interpreting sensual elements and synthesizing them into a rational response. This can lead us to misjudge a situation if all of the sensual elements don’t agree. For example, advertisements grab our attention with large text, pictures, and bright colors, but it’s often the extremely small, innocuous print at the bottom of the ad that’s most important for us to read, yet because of its comparative obscurity, our minds gloss over it as unimportant.

Memory: Short-term memory is good for small chunks of information for very brief periods of time, but it has to be moved to long-term memory to remain effective. So unfamiliar or new procedures are error-prone. There are also many factors, including stress, fatigue, boredom, and noise, that limit how well we can retrieve long-term information, which means regardless of how thorough our training might have been, it can be forgotten, and we make mistakes.

Logical reasoning: Panic, stress, and pressure can cause even an experienced worker to jump to the wrong conclusion. For example, many infamous industrial accidents escalated because the operators thought the gauges were at fault, giving them inaccurate information, rather than deducing that there was indeed a critical flaw in the process.

2. Look for error-prone elements

At its most basic level, poka-yoke requires only a questioning approach as we look at a product or process. We can start by looking for the tell-tale signs that a process is a candidate for poka-yokes that are easy wins:

It has repetitive elements and repeatable outcomes.
It requires specialized skills or training to perform.
It requires attention to detail.
The people performing the task are apt to get frequently interrupted.
The process has frequent delays, such as when one of the process participants is waiting on somebody else for further action.
People in the process are multi-tasking.

Another method of analyzing a process is to ask ourselves the 5W’s about it. We can then review our answers to identify weaknesses in the processes:

Who: Who are the participants? What roles participate in the process? What are the skills of roles involved? How familiar are the people with the process?

What: What kinds of errors or defects are likely to be introduced during the process? What kinds of steps are repetitive in the process? What errors can be introduced by another process?

When: In what stages are errors likely to be introduced? In what stages are errors that were introduced earlier in the process likely to become apparent?

Where: Where or through what mechanisms are errors or defects introduced (such as tools, machinery, applications, or devices)? Where do interruptions occur in the process? Where are there long delays in the process? Where are there hand-offs from one person to another?

Why: Why would errors or defects occur? What conditions can lead to errors being made? What process components can lead to errors? What human elements can introduce errors or overlook a defect condition?

If we’re analyzing a service-based process, we also have to consider the failures that might be introduced by the customers(3):

Failure to understand their roles in the process;
Failure to engage the correct service;
Failure to set expectations;
Failure to follow the process in the correct order;
Failure to follow instructions;
Failure to alert us of service failures;
Failure to adjust expectations;
Failure to perform their necessary post-process actions.
3. Look for Poka-Yoke Fixes

With potential failures identified, we can now look for solutions. Poka-yoke fixes don’t rely on training to prevent errors or detailed human inspection to identify defects because those methods require the participants to think about what they are doing 100% of the time, and that is itself a point of failure.

As we consider solutions, it’s easy to get carried away with complexities. If our solution is overly convoluted, costly, or requires a form of inspection afterward to identify the defect, it probably isn’t a poka-yoke. The key characteristics of successful poka-yokes are that they: are simple approaches; are inexpensive (which is why they’re best incorporated during design phases); are built into the processes; provide immediate feedback to the people in the processes; and take no thought from the participants to invoke.

There are two primary types of poka-yokes. The first is a shut-out type of approach where we make it impossible for the error to happen, and the second is an attention-type of approach that provides a distinctive warning when an error condition exists. As an example, let’s consider an online shopping cart application that asks the consumer for his or her desired delivery date and shipper preference from one of two shippers.

The first shipper doesn’t deliver on a Saturday or Sunday, so if the consumer chooses that shipper and a Saturday delivery date, the order is not submitted and a warning is displayed, asking the consumer to choose a non-weekend date or change his or her shipping preference. This is a shut-out mechanism because the process halts and isn’t allowed to continue when the error occurs.

The second shipper will deliver on Saturdays for an additional charge, so in this situation a prompt is shown that explains what the extra delivery charge will be and gives the consumer the choice of accepting the charge or going back and changing the order’s shipper. This is an attention-type or warning mechanism because it doesn’t definitively prevent all errors (the consumer may not read the prompt and still later dispute the additional shipping charge).

Using Poka-Yoke Concepts for Innovative Improvements

Many people would not consider poka-yokes as innovative. Poka-yokes are usually part of quality and continual improvement efforts, such as Kaizen, and there is a lot of controversy as to whether incremental or small-scale improvements are innovation or not. But limiting what we think of as innovation immediately puts a collar around creativity and constrains our viewpoint before we’ve even started. Innovation can start from the smallest effort and idea, and if we approach poka-yokes with a broader viewpoint and in combination with solid process design, analysis, and improvement techniques, they can have innovative consequences. The product or project team can use the poka-yoke technique not only to make defective-free products, deliverables, and services, but also to add low-cost but high-value attributes that improve the customer’s experience.

To find poka-yokes of this type, we have to get beyond our intimate knowledge about the product or process we’re analyzing and look at it from the customer’s perspective. Because of our familiarity with it, we’ll have a tendency to keep our focus narrow. For example, if we’re in the human resources department and we’re analyzing our new hire process, we’re likely only focusing on HR-centric processes, and we may not think to look for poka-yoke opportunities in related processes owned or controlled by other departments. But from the perspective of the newly hired employee, it’s all one experience, and a failure is a defect regardless of whose ultimate responsibility it was for preventing the error.

When we look at a product or process from the customer’s viewpoint, we can better anticipate failures in a much wider context, and preventing those defects directly enhance the customer’s experience.

When the customer comes in contact with the product or process, what are his or her expectations about it? Which of those expectations might not be met? Which defects are in our direct control to fix and which could be caused by other processes? What negative customer experiences might occur but which are only indirectly involve our product?
In ways beyond the intended use, how might the customer use the process or product? Is there market value in those uses, and if so, how can we incorporate low-cost mechanisms that promote rather than impede that multi-functionality?
What types of failures can occur when used as intended or in the case of a process, followed per instructions? What types of failures can occur when the product or process isn’t used as intended?
Last, without introducing unnecessary quality and costs, what poka-yoke mechanisms can we introduce that improve the customer’s experience?

For examples of customer-oriented poka-yokes, please see the full article.

Conclusion

Poka-yokes are simple but effective quality assurance methods that prevent errors. To apply the poka-yoke concept, we need to understand why people make errors and we have to analyze the process to know where errors are likely to occur and what root causes contribute to them. But by taking a broader viewpoint of failures, we can use poka-yoke techniques during the design phases of products and services to find where we can incorporate low-cost features that improve the customer’s experience.

Copyright 2010, J. Alex Sherrer, Project Management Road Trip

References
1. Wikipedia. (n.d.). Poka-Yoke. Retrieved from http://en.wikipedia.org/wiki/Poka-yoke
2. Parliamentary Office of Science and Technology, United Kingdom. (June, 2001). Managing Human Error. POSTnote, June 2001, (number 156). Retrieved from http://www.parliament.uk/post/pn156.pdf
3: Chase, R. B. and Stewart, D. M. “Make Your Service Fail-safe.” Sloan Management Review, Spring 1994 (Volume 35, Number 3), 35.

J. Alex Sherrer is the author, blogger, and webmaster of the Project Management Road Trip. He has been in the information technology field for more than 20 years as a manager, portfolio and project manager, business analyst, software developer, technical writer, and trainer. He’s passionate about reading, learning, and writing, and he enjoys discussing innovation, continuous improvement, organizational theories, and technology topics with others.


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Relaxation Is an Effective Technique for Anger Management

Anger has been proved as a root cause for various problems like anxiety, heart attack, etc. But, as the saying goes, “Where there is a will, there is a way”. Among various techniques to control and manage anger, one very effective technique is relaxation. It can be done in many ways and makes your mind and body relaxed to relieve you from anger. One may need to learn the correct technique to get complete results.

Breathing

Controlled breathing is a very effective way of getting calmed down. The method has a logical reason behind it; anger makes us breathe faster, but if we just do the opposite of it, i.e. if we just start breathing slowly by taking deep breaths, the problem is solved even before it started. The important point to be noted is that you should take deep breaths, involving your diaphragm, not shallow breaths using just your chest. Next important thing to be followed is that the processes of inhaling and exhaling should be very slow.

Whispering soothing words like “calm down” while exhaling even enhances the effectiveness of the technique. So, whenever you feel like getting angry on something, make a habit of taking in and out slow deep breaths to control yourself.

Imagery

This relaxation technique helps relaxing from anger and fills the person with positive feelings and calmness. This technique can be applied by someone else or by the person affected himself. It involves painting an imaginary picture of something you enjoy. It can be a scene of your favorite destination, having you there enjoying and smiling. Completely involve yourself in the scene and see yourself doing all the fun activities that you love to do. See your near and dear ones there. This will make you forget the tension and anger. In no time you will feel relaxed and smiling. This is the key to effectiveness of this technique. Our body and even our facial muscles become stiff on getting angry. Smiling, not only relaxes mind, but it relaxes our facial muscles as well.

Other Relaxation Techniques

Other than breathing and imagery techniques, there are various other ways too, to control anger and anxiety. For example, saying relaxing words to oneself in a low soothing voice, acupuncture, meditation, etc. These techniques just distract you for some time; from the situation that is making you angry, and gives you time to control your emotions and anger.

Before getting angry over some issue, try and clarify the matter with the person concerned. This may even solve the problem without your getting angry over it. Meditation is also very helpful in controlling anger. Concentrate and practice deep breathing, along with saying positive and relaxing words. Once you have controlled your anger, you have assured a happy life for yourself.

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