The article discusses how managing stress can lead to improved health and longevity. It outlines techniques for stress reduction such as relaxation, meditation, and changing negative attitudes. The key aspects of stress management are described as having a healthy attitude, breathing slowly, and making empowering choices. The article advocates using simple strategies like focusing on relaxation and positive thinking to gain more control over stress.

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The ABCs of Stress Reduction
Author(s): Ronald L. Rubenzer, Ed.D.
Publication Date: Sep-Oct / 2003
“So what if I learn to manage stress?” The answer to that question is that you will live a longer,
healthier, more successful and more enjoyable life.Neglecting stress is hazardous to your health.
The health-enhancing effects of positive stress management are clearer than ever. In fact, it has
been shown that you can turn back the hands of time on your biological clock by 16 years by
managing stress. (Roizen, 2003; Roizen, 1999). Twentieth-century clinical studies now prove that:
 Twenty percent of people with heart disease also have depression (Harvard Medical
School 2003).
 Stress exacerbates gastrointestinal disorders For example, stress can worsen Irritable
Bowel Syndrome (IBS) aggravating irregularity and abdominal pain (Somerville 1996).
 One out of four visits to the doctor’s office deals with a physical illness that started off with
stress.
 Attitude can influence survival time for people with terminal illnesses (Markle 2000;
Schrock 2000).
Stress management is good medicine.
Stress management is good medicine according to breakthrough medical findings (Cousins 1989;
Marucha 1998). The good news is that techniques such as relaxation, group support, imagery,
meditation and prayer can alter the course of some illnesses, decrease symptoms and reduce
hospital stays and medication.
Stress management makes you smarter, according to Dr. Herbert Benson (Benson et al. 1994).
Using the “Relaxation Response,” developed by Herbert Benson, M.D., at Harvard Medical
School, improves mental performance. Basically, the relaxation response involves concentrating
on one single thought for 20 minutes. The Harvard mantra is the word one. That is, just
concentrating on the word “one” could be used as a focal thought for the relaxation response. This
is the 25th anniversary of Benson’s book, “The Relaxation Response,” which has sold four million
copies (Benson& Klipper 1976). His work on the relaxation response has revolutionized our
understanding of the mind-body relationship.
Even the aviation “geniuses,” the Wright Brothers, took the day off to relax before making their
worldchanging, first powered airplane flight (Moolman 1980). The bestselling author, Norman
Vincent Peale, advised, “Keep relaxed. The relaxed person is powerful (Peale 1975).”

2. Learn Your ABCs
Dramatic, instant stress control can be boiled down to the simple ABCs: Attitude, Breathing and
Choice (Rubenzer 2003). (That assumes, of course, that you are well rested and have had a good
breakfast.)
Give yourself time to “unwhine,” but use common sense.
Attitude
“Believe in yourself,” advised Norman Vincent Peale (Peale 1992). Say to yourself with
confidence, “I know I can!” Your own attitude is the only thing you have complete control over.To
see if you need an attitude adjustment, I recommend the “Get Tough Test,” available from
Mentally Tough Corporate Training Programs (LGE 2002). If you have an Employee Assistance
Program available at work, take advantage of it.
Avoid “staff infections” by watching the company you keep. That is, a whining staff member can
infect you with his or her negative attitudes within minutes. The best antidote against staff
infections is to seek the company of positive and humorous people.
Everyone needs a little time to“ unwhine” or vent, but use common sense. In many circles,
whining is considered unprofessional and counterproductive, and most people consider whining to
be boring and annoying.
Convert bad stress into good stress just by thinking about it differently. Instead of saying, “I feel so
stressed out,” you can say, “I am so excited about the chance to....” Visualize perfection, such as
your perfect vacation or a sweet victory.
Athletes commonly consider the feeling of “butterflies in the stomach” to be an indication of
excitement and anticipation, not stress. Concentrate on improving your personal best, and don’t
worry about the rest. Get guidance if you need it. Finally, remember that a single job activity is
rarely “life or death.” You are judged generally on patterns of behavior and your ability to deal
honestly with problems.
Breathe (Slowly!)
You must be breathing if you are reading this advice; so, to calm down, just slow down your
breathing. The most basic instructions for relaxation breathing are contained in the number
sequence 2-4-6.Breathe in through your nose to the count of two (one-thousand one, one-
thousand two); breathe out through your mouth to the count of four (one-thousand one, one-
thousand two, one-thousand three, one-thousand four). Then repeat this sequence six times. That
is, breathe in through your nose to the count of two, next breathe out to the count of four, six
times. Of course, if you have any medical concerns (for example, asthma) ask your doctor if this
relaxation breathing is OK for you.
Choice
Choose to control your work, not people. Lack of control is the number-one source of job stress.
Not surprisingly, good time management is a key to job success, and job success reduces stress.
Concentrate your efforts on job tasks and skills that will yield a high “return on investment” (ROI).
Master “soft skills” (appearance, human relations, corporate culture) because practicing these
skills can boost your personal job performance by 30 percent to 40 percent according to C.J.
Taylor, President of The Mirror Ltd. (2003).
Highly effective leadership takes a high tolerance for stress. Calm leaders are more effective. A
calm, effective leadership style can be learned. The government bet on this fact with millions of

3. taxpayer dollars funding the National/State Leadership Project in the 1980s. These future national
leaders were taught to have a spirit of calm “ unwarranted optimism” when facing problems
(Tannenbaum 1983).
Conclusion
You are the architect of your own future. Use the positive power of the ABCs (healthy Attitudes,
Breathing and Choices) to reduce job stress and enjoy success.
Ron Rubenzer holds a doctorate in education and two master’s degrees from Columbia
University in New York, N.Y., and is a Licensed Psychological Associate. He has a private
practice for testing and performance coaching and is a writing consultant to Duke University’s
Talent Identification Program. He presented a session on the topic of stress at the AHRA Annual
Meeting in Anaheim, Calif., in August, and has published a book on this subject, “How the Best
Handle Stress” (2003). Rubenzer may be contacted at drronrub@aol.com,
http://www.drrubenzer.com/ or at his North Carolina office at 336/272-8090.
References
Benson, H., & Klipper,M.1976. The relaxation response. New York:Avon Books.
Benson, H.,Kornhaber, A.,Kornhaber, C., Le Chanu, M., Zuttermeister, P. C., Myers, P., &
Friedman, R. 1994. Increases in positive psychological characteristics with a new relaxation
response curriculum in high school students. 1994. The Journal of Research and Development in
Education. 27:4, 226–231.
Cousins, N. 1989. Head first—The biology of hope. New York,NY:E.P.Dutton.
Harvard Medical School. 2003,April. Can a troubled mind spell trouble for the heart? Harvard
Mental Health Letter. 19:10, 1-3.
LGE Performance Systems, Inc. 2002. Get Tough Test. 9757 Lake Nona Road, Orlando, FL
32827, 407/438-9911; 800/LGE-PROG.
Markle,J. 2000. Interview with Dean Shrock, Ph.D. California Biofeedback. 16:4, 1-14.
Marucha, P. T., Kiecolt-Glaser, J. K.,& Favagehi, M. 1998. Mucosal wound healing is impaired by
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Moolman,V. 1980. The epic of flight. The road to Kitty Hawk. Alexandria, VA: Time-Life Books. P.
150.
Peale, N. V. 1992. The power of positive thinking. New York, NY: Simon& Schuster.
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takes. (2003, April), Carmel,NY: Positive thinking. P. 22.
Relaxation Response explained at http://www.ucop.edu/humres/eap/relaxationrespone.html
Roizen, M. F. RealAge Benefits. Accessed on the Internet on Feb. 28, 2003

4. (http://www.realage.com/).
Roizen, M. F. 1999. RealAge: Are you as young as you can be? New York, NY: Harper Collins.
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Rubenzer, R. L. 2003. The Fourth R. [Relaxation]. Duke University’s Insights (XVIII) 2, 4. Durham,
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Schrock, D. & Rosseman, M. 2000. Doctor’s orders: Go fishing. State College, PA. USA. First
Publisher Group.
Somerville, R. Project Editor: 1996. The medical advisor. The complete guide to alternative &
conventional treatments. Richmond,Virginia. P. 324.
Tannenbaum, A. J. 1983. Gifted children: Psychological and educational perspectives. New York:
Macmillan. P. 37.
Taylor C. J. 2003,March. The “softest” skills for trainers that impact the bottom line. Greensboro,
NC: American Society for Training and Development.
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