Kenneth G. Fogal,
MS, LP
Ken is a Licensed Psychologist who has 30 years experience
with 22 years at CRMC doing individual, marital and family
counseling. He specializes in working with anxiety and
depression as well as anger management and abuse/trauma
issues. He has expertise in working with parenting issues and
behavioral issues with children 6 years and older and adolescent
issues. He also has extensive study and experience in MindBody Medicine and holistic health practices to help individuals
take a more active role in their health care.
Reducing Stress
Unchecked stress is undeniably damaging. However, you have more
control over your stress levels than you might think. Unfortunately, many
people cope with stress in ways that only compound the problem. You
might drink too much to unwind at the end of a stressful day, fill up on
comfort food, zone out in front of the TV or computer for hours, use pills to
relax, or relieve stress by lashing out at other people. However, there are
many healthier ways to cope with stress and its symptoms.
To schedule an appointment, please call 218-546-7462 or 888-420-2778.
320 East Main Street, Crosby, MN | www.cuyunamed.org
You may feel like the stress in your life is out of your control, but you can
always control the way you respond. Managing stress is all about taking
charge: taking charge of your thoughts, your
emotions, your schedule, your environment,
and the way you deal with problems. Stress
management involves changing the stressful
situation when you can, changing your reaction
when you can’t, taking care of yourself, and
making time for rest and relaxation.
Following are ideas that will be helpful for you in
managing your stress and creating a more healthy,
peaceful and meaningful life.
Stress relief at work
1. GET AN EARLY START
Get up 10 minutes earlier… that way you have a little quiet time
before your day beings.
2. GET ORGANIZED
Success always comes when preparation meets opportunity.
3. THINK POSITIVE
Optimists and positive thinkers experience better health and less stress. So, think positive…
4. SPA AT YOUR DESK
Take one or two mini-breaks every day. Either get up and walk away
from your computer OR take your eye pads and herbal neck wrap and
sit back and relax…
5. SIMPLIFY JOBS INTO TASKS
Don’t get overwhelmed if you have a large job to complete. Break them into small tasks and complete them one at a time. Set a schedule and target date and spa yourself at its completion.
6. DELEGATE
Learn to say “no.” If you have to, delegate and give someone else the opportunity to excel.
7. EAT AWAY FROM THE OFFICE
Whether you bring or buy lunch, take it outside and enjoy some
fresh air.
Stress relief at home
1. BREAKFAST & EATING HEALTHY
Mom was right… breakfast is the most important meal of the day.
A healthy meal in the morning will help balance your blood sugar and
give you the sustenance to handle the day.
2. TAKE YOUR VITAMINS
Again, Mom was right. Take your vitamins… the four essentials are: Calcium, Magnesium, Vitamin C, and a Vitamin B Complex.
3. SLEEP
If you have a hard time falling asleep, it’s time to start a calming bedtime routine. Relax with a hot cup of tea and a light novel. Do NOT watch television.
4. SPA YOURSELF
Start your at-house spa treatments with a luxurious spa facial
including a microdermabrasion treatment. Then give yourself an
instant manicure and pedicure, apply your lip mask, put the cucumber
eye pads over your eyes, and relax.
5. TAKE A BATH
Baths are like decompression chambers that prepare the mind and
spirit for deeper relaxation, a bridge between the real world and a
place of curiosity.
Stress relief anytime
1. RELAXING MUSIC
Pick your favorites and let the music transcend you away from
your hectic day.
2. VISUALIZATION/RELAXATION
Manifest your own personal oasis. Immerse yourself in the setting, what do you see around you? What sounds do you hear? Go
ahead… escape.
3. ENJOY TIME WITH FAMILY
Play a game, take a walk, watch a heart-warming family movie, or just sit and talk about the day.
4. EXERCISE
Exercise releases stress and tension. Whether it’s working out at a gym, walking at lunch or doing any kind of activity. Who would walk
out of a gym with regret? Nobody.
5. BALANCE
Achieve balance between your time at work and time doing things you enjoy. Allow yourself time to rest, meditate, and do the things that please you.
6. LAUGH
Laughing is one of the easiest and best ways to reduce stress. Go see
a funny movie, read a funny book, watch a funny show… you get the
ideas.
7. YOGA, TAI CHI, QIGONG
Practice moving and balancing energy within the body.