Mary Smith headed outside to her friend’s pool. Settling into a lounge chair, she tapped the Skype application on her phone. Hundreds of miles away, her face popped up on her therapist’s computer monitor; he smiled back on her phone’s screen.

She took a sip of her cocktail. The session began.

Ms. Smith, a 33-year-old high school teacher, used to be in treatment the conventional way — with face-to-face office appointments. Now, with her new doctor, she said: “I can have a Skype therapy session with my morning coffee or before a night on the town with the girls. I can take a break from shopping for a session. I took my doctor with me through three states this summer!”

And, she added, “I even e-mailed him that I was panicked about a first date, and he wrote back and said we could do a 20-minute mini-session.”

Since telepsychiatry was introduced decades ago, video conferencing has been an increasingly accepted way to reach patients in hospitals, prisons, veterans’ health care facilities and rural clinics — all supervised sites.

But today Skype has made online private practice accessible for a broader swath of patients, including those who shun office treatment or who simply like the convenience of therapy on the fly.

“In three years, this will take off like a rocket,” said Eric A. Harris, a lawyer and psychologist who consults with the American Psychological Association Insurance Trust. “Everyone will have real-time audiovisual availability. There will be a group of true believers who will think that being in a room with a client is special and you can’t replicate that by remote involvement. But a lot of people, especially younger clinicians, will feel there is no basis for thinking this. Still, appropriate professional standards will have to be followed.”

The pragmatic benefits are obvious. “No parking necessary!” touts one online therapist. Some therapists charge less for sessions since they, too, can do it from home, saving on gas and office rent. Blizzards, broken legs and business trips no longer cancel appointments. The anxiety of shrink-less August could be, dare one say … curable?

Ms. Smith came to the approach through geographical necessity. When her therapist moved, she was apprehensive about transferring to the other psychologist in her small town,  who would certainly know her prominent ex-boyfriend. So her therapist referred her to another doctor, whose practice was a day’s drive away. But he was willing to use Skype with long-distance patients. She was game.

Now she prefers these sessions to the old-fashioned kind.

But does knowing that your therapist is just a phone tap or mouse click away create a 21st-century version of shrink-neediness?

“There’s that comfort of carrying your doctor around with you like a security blanket,” Ms. Smith acknowledged. “But,” she added, “because he’s more accessible, I feel like I need him less.”

The technology does have its speed bumps. Online treatment upends a basic element of therapeutic connection: eye contact.

Patient and therapist typically look at each other’s faces on a computer screen. But in many setups, the camera is perched atop a monitor. Their gazes are then off-kilter.

“So patients can think you’re not looking them in the eye,” said Lynn Bufka, a staff psychologist with the American Psychological Association. “You need to acknowledge that upfront to the patient, or the provider has to be trained to look at the camera instead of the screen.”

The quirkiness of Internet connections can also be an impediment. “You have to prepare vulnerable people for the possibility that just when they are saying something that’s difficult, the screen can go blank,” said DeeAnna Merz Nagel, a psychotherapist licensed in New Jersey and New York. “So I always say, ‘I will never disconnect from you online on purpose.’ You make arrangements ahead of time to call each other if that happens.”

Research on the effectiveness of on-line therapy shows the same effects, essentially, as in person therapy, so the practicality of on-line therapy outweighs the few negative issues, such as not sitting in front of the client and seeing his/her body language, eye contact, etc.  In addition, I am able to Skype with clients who are on vacation in other locals, and with athletes, who are out of town performing in major events and want to touch base with me before or after their events.  In short, I have found using Skype has grown my practice and dramatically increased my access to clients.

Dr. Jack Singer offers Skype Therapy with clients all over the world.  For more information, contact Dr. Jack at (800) 497-9880.

Here are eight tips for keeping a clear mind:

1. Get organized. Your life can be much easier if you maintain a good level of organization. You’ll save time and gain a feeling of control over your circumstances. The time you save allows you the opportunity to take care of yourself with relaxation exercises or the pursuit of hobbies that you enjoy.

• Each day, create a “to-do” list. Rank your items from the most important to the least important. As you go through your day, attack the most important items on the list first. At the end of the day, you walk away with the peace of mind that comes from knowing that you used your time in the most effective way possible.

2. Take time for yourself. Carve out time for yourself every day, no matter how busy you are. Give yourself permission to relax and enjoy these moments, even though you know that things remain undone. You must allow your body, mind, and spirit to recharge itself so you’re productive when you return to your tasks.

3. Find something you find relaxing. Everyone has their own activities that help them relax. Perhaps you feel pampered by a long, warm bubble bath. Or curl up on the couch and read a book. Find something that you enjoy, take deep breaths and relax.

4. Count to ten. If you find the stresses of life getting to you, catch yourself before lashing out or losing your cool. Instead, take a step back and count to ten slowly. This will allow you time to clear your mind and decide on the most effective and appropriate response.

5. Meditate. Meditation is a great way to calm your mind and regain focus when life seems out of control. With meditation, you learn to focus on deep breathing while you discover more about yourself.

• When you learn to focus on your breath, you’ll likely discover that your breathing is shallow during stressful situations. Learn to breathe deeply from your belly to feel a greater sense of peace in the midst of the storms of your life.

6. Exercise. Exercise is a perfect way to relieve stress and regain a clear perspective. A moderate amount of exercise each day is all you need for improved fitness. Find a type of exercise that you enjoy, and stick with it until it becomes a habit. Soon, you’ll hate missing a workout and have more energy throughout your stressful days.

7. Go for a nature walk. Now that school is out,  find the time to get out and enjoy the outdoors. Grab your children, your spouse or your dog, a bottle of water and get outdoors for some family time. Get your mind off of the many tasks you need to complete. Instead of thinking about the endless list of things you have to accomplish, become aware of what’s really important by really paying attention to the sights and sounds of your natural surroundings.

8. Take it one step at a time. Life often requires you to juggle many different situations at once. It’s overwhelming if you try to think of each one of those things at the same time.

• Focus on one task at a time and work at the task until it’s complete. Then move on to the next task. If you keep putting one foot in front of the other, everything on your to-do list will eventually get accomplished.

Remember that you’re not alone. If you need to talk to someone else about your busy life, reach out to positive people in your life who truly care about you. Sometimes, just talking may help you to clear your mind of everything.

Try these ideas and begin to experience the peace you deserve today!

You can also try my 108 Days to Conquering Your Stress online course. Every day, for 108 days you will receive a new mini-assignment to help you eliminate and reduce your stress. Each day you will be asked to respond to a different question regarding your stress-inducing experiences. It will take you only 5 minutes per day to begin noticing significant changes in your stress levels. You will walk lighter, smile more, and feel a sense of peace over things that previously made you feel nervous and uncomfortable. In addition, with the click of a button, you will have direct access to professional coaches who will answer your questions and help you through the process.

Social anxiety can be overcome, though. Everyone’s personality is different, but you can change the way you respond socially no matter what your personality is like. With a little effort in the right strategies, you’ll be more at ease at the next party or meeting you attend.

Try these tips and guidelines to help you to break your cycle of social anxiety:

1. Practice makes perfect. If your social interactions are few and far between, you limit your chances of success in these situations. Instead of avoiding social situations, start by seeking small, less intimidating opportunities to practice social interaction.

2. Be yourself. Remember that people generally want to get to know the real you. Most people you meet will be just as nervous as you are. Make others feel at ease by being yourself and asking questions about the other person. As they open up to you and the conversation gets rolling, you’ll feel more and more comfortable.

* Remember that people are less concerned about your flaws than you are. Social situations can be overwhelming when you try really hard to be perfect. Sometimes you’ll make mistakes. Even embarrassing mistakes can cause you and those around you to feel at ease if you learn to laugh at yourself. And, most people will understand if you make a mistake. They’re just as intimidated.

3. Talk it out. Discuss your struggles with a trusted friend or loved one. Talk about the issues you have and ask for help if necessary. If your social fears run deep, consider seeking professional advice. It’s much better to take steps now to overcome your fears than to miss out on all that life has to offer while you sit on the sidelines.

4. Look on the bright side. Try to see the good in every situation you face. If you’re in a social situation that you’re afraid of, face your fears head-on. Chances are that you can find something about the situation that makes you smile. Once you get into the swing of things, your fears will shrink.

5. Take steps to relax. If you start to panic, take steps to relax yourself. Excuse yourself for a few moments alone. Take a few slow, deep breaths from your belly. Continue breathing slowly and deeply as you return to the social situation. You’ll feel confident and more in control when you breathe deeply.

6. Join a group or club. Groups and clubs are great places to practice social interaction with others who share the same interests that you do. Many groups exist, and you’re sure to find one or more that cater to an activity or subject matter you’re passionate about. This makes conversations easy as well.

Remember that your attitude and will to change makes all the difference. Get off the sidelines, pick a social situation you’d normally avoid, and use these strategies to overcome your fears. Turn social situations into opportunities to learn, grow, and experience all that life has to offer.

I am also available for phone consultations with athletes around the U.S. and in-person visits with athletes in Southern California. Call today toll free at 1-800-497-9880 for a free 20 minute telephone consultation with Dr. Jack Singer.

Jack N. Singer, Ph.D.
Certified and Licensed Sport and Clinical Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
Certified Hypnotherapist, American Academy of Clinical Hypnosis

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack.  If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations.  When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life.  This is the fight or flight syndrome. 

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself.  Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late.  Starting a new job can bring on anxiety attacks.  You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways.  Like the fight or flight example, it can save your life.  In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops.  For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening.  More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it.  Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control. 

1. See a professional.  This is always a good first step.  Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous.  A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.
2. Get a good night’s sleep.  During the sleep cycle, your body repairs itself.  You feel more rested after several hours of restorative sleep, reaching the REM stage.  Most people need eight hours a night which varies within an hour or two each way.
3. Exercise on a consistent basis.  Exercise helps you to use oxygen more efficiently.  It helps to get more oxygen to the brain.  It also increases focus which may help you see solutions to problems rather than simply worrying about them. One book that I highly recommend that you read on your journey to getting fit and healthy is Todd Durkin’s new book “The IMPACT! Body Plan: Build New Muscle, Flatten Your Belly & Get Your Mind Right!”  Todd trains dozens of NFL and MLB athletes, including Super Bowl XLIV MVP Drew Brees, former NFL MVP LaDainian Tomlinson, and athletes such as Aaron Rodgers, Kellen Winslow, Shawne Merriman, and a host of others.  He currently works with 9 NFL quarterbacks.  Additionally, he has trained an Olympic Gold Medalist, an MLB Champion & MVP, two X-Games Gold medalists, Heisman trophy winners, and tens of thousands of other elite and amateur athletes as well as fitness enthusiasts. 
4. Meditate.  Meditation is more than chanting mantras.  Yoga is an exercise that involves quieting the mind and controlling your breathing.  Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.
5. Manage the worry.  When you feel your pulse start to quicken, count backwards from ten.  As you count, focus on the situation.  What has actually happened? Resist the urge to read anything more into the situation. 
6. Don’t use alcohol.  You might think that the glass of wine is relaxing your tension but alcohol is a depressant.  In anxious situations you could rely too heavily on it and gain another problem in the process.
7. Find some relaxing activities.  Stress can rob you of your energy.  On a regular basis, do something you like such as gardening, painting, reading or listening to music.  

Anxiety can come into your life at any time.  It’s normal.  When the anxiety becomes frequent you could be at risk for more serious conditions.  If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately.  There is no need to suffer this terrible condition in silence.

I am also available for phone consultations with athletes around the U.S. and in-person visits with athletes in Southern California. Call today toll free at 1-800-497-9880 for a free 20 minute telephone consultation with Dr. Jack Singer.

Jack N. Singer, Ph.D.
Certified and Licensed Sport and Clinical Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
Certified Hypnotherapist, American Academy of Clinical Hypnosis

By Dr. Jack Singer

Stress and World Class Coaches by Dr. Jack Singer

Much attention is paid to the impact of stress on elite athletes, but until recently, the impact of stress on their coaches has been largely ignored.  What is really important about this new discovery is that the way coaches deal with their own stress directly impacts the performance of their athletes. 

The amount of stress a world class or Olympic coach experiences is a function of his/her perception of the demands (stressors) made by their job and their own ability to cope with stressors.  So much attention has been given to teaching athletes how to cope with the stressors of performing their sport,  but we now know that if their coaches do not cope, it will impact their coaching skills and ultimately, the athlete’s performance. 

World class and Olympic coaches complain about psychological, physical and behavioral responses to their stress, such as having low frustration tolerance, acting fidgety, and agitated.  These coaches complain of burnout symptoms, including mental fatigue and a sense of reduced enjoyment about their coaching roles.  This impacts their athletes, both because of the coach’s body language  and the tone of voice from the coach to the athlete.  These are both potential sources of strain for their athletes.

The solution is that professional Sport Psychologists should pay as much attention to helping coaches develop the skills and strategies needed to cope with the demands of world class coaching.  Only then will the elite athlete have the best opportunity to let his/her true talent shine.

I am also available for phone consultations with athletes around the U.S. and in-person visits with athletes in Southern California. Call today toll free at 1-800-497-9880 for a free 20 minute telephone consultation with Dr. Jack Singer.

Jack N. Singer, Ph.D.
Certified and Licensed Sport and Clinical Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
Certified Hypnotherapist, American Academy of Clinical Hypnosis

The anxiety that often accompanies a chronic illness can significantly interfere with the healing process and adherence to the treatment plan. But regular exercise can significantly reduce symptoms of anxiety, a new University of Georgia study shows.

Exercise sessions greater than 30 minutes were better at reducing anxiety than sessions of less than 30 minutes, the researchers found. But surprisingly, programs with a duration of between three and twelve weeks appear to be more effective at reducing anxiety than those lasting more than 12 weeks. The researchers noted that study participants were less likely to stick with the longer exercise programs, which suggests that better participation rates result in greater reductions in anxiety.

“Our findings add to the growing body of evidence that physical activities such as walking or weight lifting may turn out to be the best medicine that physicians can prescribe to help their patients feel less anxious,” said lead author Matthew Herring, a doctoral student in the department of kinesiology, part of the UGA College of Education.

As reported in Science Daily, “The patients in the studies suffered from a variety of conditions, including heart disease, multiple sclerosis, cancer and chronic pain from arthritis. In 90 percent of the studies examined, the patients randomly assigned to exercise had fewer anxiety symptoms, such as feelings of worry, apprehension and nervousness, than the control group. “We found that exercise seems to work with just about everybody under most situations,” said study co-author Pat O’Connor, professor and co-director of the UGA Exercise Psychology Laboratory. “Exercise even helps people who are not very anxious to begin with become more calm.”

You can see the tremendous value of exercise goes well beyond body image and weight management.  By reducing anxiety and depression, exercise goes a long way toward healing the body.  Healing starts with the mind and exercise enables the mind to perform its magic for the body!

Jack N. Singer, Ph.D.
Certified and Licensed Sport and Clinical Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
Certified Hypnotherapist, American Academy of Clinical Hypnosis

**You have permission to reprint in your publication or to your website/blog any articles by Dr. Jack Singer found on this Website as long as Dr. Jack Singer’s name and contact information is included. Jack Singer, Ph.D., Licensed Clinical Sport Psychologist, Marriage, Family & Relationship Therapist, Professional Motivational Speaker. http://drjacksinger.com, toll free 800-497-9880.

Table of contents for Stress Mastery Tips

1. Stress Mastery Tip #1 From Dr. Jack Singer
2. Stress Mastery Tip #2 From Dr. Jack Singer

I get so many calls from people suffering from stress that I wanted to share some stress mastery tips with you each week. Please bookmark this site and visit each week for the newest tip.

Stress Mastery Tip #2

Take care of your emotional health by taking care of your physical health.  Consider visiting a licensed Naturopathic Physician to learn about foods and natural supplements that have been proven to reduce and prevent stress.

The following  are examples of physical features which been shown to directly impact moods and stress levels:

• Keep your blood sugar low with frequent, smaller meals that include protein
• Eat light at night
• Get ample sleep
• Avoid alcohol, caffeine and tobacco
• Load up on anti-oxidant foods and keep your weight within the normal range for your age and height.

The Teacher’s Ultimate Stress Mastery Guide by Dr. Jack Singer now available!

Paperback ISBN: 9781412970938 $33.95 Buy Now

Hardcover ISBN: 9781412970921 $72.95 Buy Now

**You have permission to reprint in your publication or to your website/blog any articles by Dr.Jack Singer found on this Website as long as Dr. Jack Singer’s name and contact information is included. Jack Singer, Ph.D., Licensed Clinical Pyschologist, Sport Psychologist, Marriage, Family & Relationship Therapist, Professional Motivational Speaker. http://drjacksinger.com, toll free 800-497-9880.

Table of contents for Stress Mastery Tips

1. Stress Mastery Tip #1 From Dr. Jack Singer
2. Stress Mastery Tip #2 From Dr. Jack Singer

I get so many calls from people suffering from stress that I wanted to share some stress mastery tips with you each week. Please bookmark this site and visit each week for the newest tip.

Stress Mastery Tip #1

Practice breathing through your diaphragm.  Put your hands on your stomach and breathe deeply so that your hands move out when you inhale and move back in when you exhale.

If your hands are not moving and only your shoulders and chest move when you breathe deeply, you are engaging in shallow, less relaxing breathing. You can easily teach yourself to breath through your diaphragm with practice.

The Teacher’s Ultimate Stress Mastery Guide by Dr. Jack Singer now available!

Paperback ISBN: 9781412970938   $33.95   Buy Now

Hardcover ISBN: 9781412970921    $72.95 Buy Now

**You have permission to reprint in your publication or to your website/blog any articles by Dr.Jack Singer found on this Website as long as Dr. Jack Singer’s name and contact information is included. Jack Singer, Ph.D., Licensed Clinical Pyschologist, Sport Psychologist, Marriage, Family & Relationship Therapist, Professional Motivational Speaker. http://drjacksinger.com, toll free 800-497-9880.

Stress Management Tips: Job Burnout Prevention

“Burnout” has been defined as “a state of mental or physical exhaustion caused by excessive and prolonged stress.”

Job burnout is an insidious problem in the American workforce, among all levels of employees.  Frequently undiagnosed, burnout may appear in job statistics of absenteeism statistics, in suicide rates, or in the development of chronic illnesses that keep employees from working.  Ultimately, working oneself to death can be the disguise for job burnout.

Job Conditions That Lead to Burnout

The following conditions have been found to lead to burnout.  Obviously, the more of these that a person has to deal with, the more the likelihood of burnout occurring:

• Heavy workload
• Long work hours and difficult deadlines
• Little participation in decision-making
• Poor communications within the organization
• Conflicting or uncertain expectations from supervisors
• Job insecurity
• Lack of recognition
• Poor advancement opportunities
• Minimal support from supervisors or co-workers
• Unpleasant or dangerous working environments or conditions

Three Stages of Job Burnout

Now, all of the person’s defenses are worn to a frazzle.  She/he may be overwhelmed by feelings of hopelessness and/or helplessness.  A lack of motivation, fatigue, cynicism and even suicidal thoughts may be present, along with major physiological symptoms.  Frequent trips to medical specialists who run many tests and find nothing are common occurrences .

Preventing Job Burnout

Of course, being examined my a mental health professional is a wonderful preventive technique.  But what steps can the employee take in order to avoid the symptoms of job burnout?

• Feel comfortable delegating responsibility at work
• Find outlets for frustration, like a brisk walk at noon, reading, listening to music, etc.
• Become assertive and be able to say “no” to excessive demands on your time
• Feel good about your accomplishments even if you don’t get recognized by supervisors
• Avoid excessive alcohol, prescription drugs, nicotine and caffeine
• Look everywhere for humor
• Remain optimistic in the face of frustration
• Learn to organize your time
• Take frequent breaks
• Practice good nutrition
• Get plenty of sleep
• Have a friend, spouse or colleague who is a good listener

**You have permission to reprint in your publication or to your website/blog any articles by Dr.Jack Singer found on this Website as long as Dr. Jack Singer’s name and contact information is included. Jack Singer, Ph.D., Licensed Clinical Pyschologist, Sport Psychologist, Marriage, Family & Relationship Therapist, Professional Motivational Speaker. http://dr.jacksinger.com, toll free 800-497-9880.

Amazingly, 50% of American workers would not choose same career if they had a chance to start over. On an average work day, more than a million employees are absent because of stress-related problems. The American Medical Association estimates that at least 75% of visits to primary care physicians are for stress-related problems.

These astounding statistics are not only found in the U.S. Stress related problems are the most common causes of sickness absenteeism all over the world. In one study it was found that 13 million work days are lost every year in UK due to stress and related problems.

Causes of Stress in the Workplace

The most frequently cited causes of workplace stress are:

Unreasonable demands for performance

Poor  interpersonal communication between the employer and the employees

Balancing working hours and family time

Under-utilization of skills

Management styles

Job insecurity issues

Stress Management Worksite Programs

Most programs incorporated by companies concentrate on dealing with stress symptoms of employees.  Corporate wellness programs and employee assistance programs (EAP’s) are geared toward teaching employees how to understand the warning signs of stress and how to deal with stress.  Individuals can obtain psychological help and treatment via EAP’s.

But the most beneficial stress management programs are preventive, rather than reactive.  Teambuilding exercises, communications skills workshops, bringing fun to the busy workplace training, trust building and problem solving workshops are examples of proactive programs that eliminate the sources of stress in the workplace.

Preventive stress management has dramatic effects on the bottom line of any corporation.  Health insurance costs, worker compensation claims, absenteeism, poor work quality and substance abuse are just some of the costs that the proactive corporation can reduce significantly.

**You have permission to reprint in your publication or to your website/blog any articles by Dr.Jack Singer found on this Website as long as Dr. Jack Singer’s name and contact information is included. Jack Singer, Ph.D., Licensed Clinical Pyschologist, Sport Psychologist, Marriage, Family & Relationship Therapist, Professional Motivational Speaker. 800-497-9880.