February 2011 Link to Invisionaria website

Table of Contents

Message from Pat - Be Cool

101 ways to avoid stress

Hot Links

Recommended Reads

Quote For Your Day


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Message from Pat - Be Cool!

"If you are distressed by any external thing, it is not this thing which disturbs you, but your own judgment about it. And it is in your power to wipe out that judgment now."

~Author Unknown


Stress by Shine

Photograph by Dori Devlin

Let's face it. Stress is really hurting us. If you don't think so, read the following statistics from the American Psychological Association.

Three quarters of Americans experience symptoms related to stress in a given month:

  • 77% experience physical symptoms
  • 73% experience psychological symptoms

One-third of Americans feel they are living with extreme stress.

About half of Americans (48%) feel that their stress has increased over the past five years.

Money and work are the leading causes of stress (mentioned by three quarters of Americans).

Physical symptoms of stress include:

  • fatigue (51%);
  • headache (44%);
  • upset stomach (34%);
  • muscle tension (30%);
  • change in appetite (23%);
  • teeth grinding (17%);
  • change in sex drive (15%);
  • feeling dizzy (13%)

Psychological effects of stress include:

  • experiencing irritability or anger (50%);
  • feeling nervous (45%);
  • lack of energy (45%);
  • feeling as though you could cry (35%)

About half of Americans (48%) report lying awake at night due to stress.

Stress impacts lives in a dramatic way:

  • About one half of Americans say that stress has a negative impact on both their personal and professional lives.
  • About one-third (31%) of employed adults have difficulty managing work and family responsibilities.
  • Over one third (35%) cite jobs interfering with their family or personal time as a significant source of stress.
  • Stress causes more than half of Americans (54 percent) to fight with people close to them.
  • One in four people report that they have been alienated from a friend or family member because of stress.
  • 8% connect stress to divorce or separation

Workplace stress costs more than $300 billion each year in health care, missed work and stress-reduction.

Now I'm stressed out just reading this!

So, what do we do? Here are some tips.


  • Before a stressful event, mentally prepare by mentally viewing the movie of what you want to have happen. View the worst that can happen and you'll be prepared for it.
  • Know when to take a breather and take it. There are times when I feel really stressed, I remove myself from the situation and go sit on the toilet and just breathe. Simply physically leaving a situation is helpful.
  • Address the most urgent needs first. Ask yourself, "What is the most important this I need to do in this moment?” When you get your answer, simply do it.
  • Find a hobby. Finding something that forces you to focus in deep concentration helps alleviate stress. Doing something that has no deadlines, no pressures is relaxing.
  • Stop holding yourself to a strict 'should' list. Ask yourself "Will this matter one month form today?” If the answer is "No”...let it go.
  • Shut your phone off. Really. For a few hours, at least. They can wait.
  • Be cool. Remember a situation where you were stressed out previously, but handled it all with grace and finesse. Where you were cool. Then, act as if you are cool. Better yet... Be cool.

"Stress is an ignorant state. It believes that everything is an emergency." ~Natalie Goldberg

So stop being ignorant. Certain things can wait. Educate yourself on what works for you to keep your stress level low.

Step into leading and play a Bigger Game in your life...don't wait...model leadership...the World needs us to do this.

Lead strong!


Some practical things from the list of "The 101 ways to avoid stress".


Photograph by Garry

See them all here:

1. Prepare for the morning the night before
2. Avoid tight fitting clothes
3. Make duplicate keys
4. Always make copies of important papers
5. Be prepared for rain
6. Tickle a baby
7. Pet a friendly dog/cat
8. Don't know all the answers
9. Schedule play time into every day
10. Believe in yourself
11. Look up at the stars
12. Read a story curled up in bed
13. Ask someone to be your "vent-partner"
14. Look at a work of art
15. Go to a ball game and scream
16. Practice a monster smile


Hot Links!

"Quote For Your Day!"

"When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable."

~Greg Anderson

I send out a "Quote for Your Day!" on a daily basis. If you'd like to start your day with a bit of inspiration and sometimes a laugh, register for the daily quote: Sign Up for Quote for Your Day!

Until next time, I wish you joy and fun and ease and effortlessness!

Pat Obuchowski
CEO, Chief Empowerment Officer

Helping people step into their roles as leaders in their businesses, their communities and the world. Helping people and organizations find their "Bigger Game™".

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© 2011 Pat Obuchowski, All rights reserved. You are free to use material from the "Live with Intention" eZine in whole or in part, as long as you include complete attribution, including live Web site link. Please also notify me where the material will appear. The attribution should read:

"By Pat Obuchowski of inVisionaria."

Brief Biography:

Pat M. Obuchowski

Pat Obuchowski is the CEO (Chief Empowerment Officer) of inVisionaria. inVisionaria is a company devoted to helping people and organizations find and achieve their vision and their voice. She works with individuals and organizations that are looking for structure, focus and accountability to set and achieve their goals. She also works with people who are ready to make big changes in their businesses and their lives and step into the leaders they've been yearning to be. People who are ready, willing and able to begin playing their "Bigger Game." No kidding. Right now.

The approach to achieve this and create this alliance is individually based and is designed between Pat and each of her clients.



"My experiences over the last two years with Pat have been very fulfilling and rewarding. I have engaged Pat to work with me in team development, team identity and team goals. Additionally, Pat has facilitated two team building sessions for my multi-generational and very diverse team. She has helped me to obtain personal feedback from my team, continue to develop my leadership growth, and grow my team's skills. Pat brings a wonderful combination of listening/empathy and "cut to the chase" to any coaching situation. She brings a wealth of tailored coaching and development tools that she can pull out of her bag like magic. She is a delight to work with!"

~Lessly Field, Director, PG&E


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