Hello and welcome to
"Health for a Lifetime"
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I'm your host Don Mackintosh
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Are you relaxed?
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You should be... that's
what our guest is going to
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share with us
today and how to do that!
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We're glad that Skip MacCarty,
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Dr. Skip MacCarty, Fellow of
the American College of Stress
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is with us today.
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He's going to be sharing really
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how we can RELAX.
Isn't that right? Right
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You know, I've heard a lot about
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type A, type B personalities,
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does this have
anything to do with relaxation?
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Well, it has
something to do with stress,
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and this series on stress
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and relaxation is a
component of that...
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But yes, type A, type B
personality is very interesting
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how that was
discovered by 2 cardiologists,
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Dr. Meyer
Friedman and Ron Rosenman
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And there was an upholsterer
that was going around the city
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just upholstering
different office furniture,
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and he happened
to mention to them...
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He said, "Yours is the
only office I find where the
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arm rests on your chairs,
the end of those arm rests
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are clawed!
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And, of course, they're doing
all these open heart surgeries
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and they started
talking about that and saying...
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"I wonder if our
patients are really different,
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if they're just nervous or what"
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And they did this
research and then came out with
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the type A, type B
personality characteristics.
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The type A
personality is someone who is
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highly competitive.
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They are competitive even
if they're playing a table game
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with their kids;
they go out to WIN.
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Very time-urgent, trying to
pack as many things as possible
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into the shortness
period of time as possible;
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aggressive, very ambitious.
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They feel guilty relaxing;
they have a hard time relaxing
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because they feel they need
to be accomplishing something
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They're not accomplishing
something when they're relaxing.
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Impatient, kind of hostile.
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The toughest thing...
the hardest thing on a
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type A person is a type B person
... a more relaxed-type person.
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And they're very
fast-action in speech.
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If you ever talk to somebody
and you get in the middle of a
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sentence... you
kind of lose your train,
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they'll finish the sentence for
you... apply the missing word!
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And because of this,
because they're so demanding
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of other people and
also demanding of themselves,
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they tend to be
somewhat socially isolated
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because it's hard to be
around them for very long.
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You're not a
type A person are you?
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You have to ask my wife,
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but on a scale of 1 to
10 with 10 being the highest
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you can be on a type A,
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we both rank me
about an 8... Yeah
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So, a type B
person, what are they like?
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Well, type B would just about
be the reverse of the type A
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They're more
easy-going, more relaxed.
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They are easily satisfied more;
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they play for fun, not
necessarily just to win.
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They are much easier
to roll with the punches.
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They're not compulsively driven;
they are still successful.
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A study of 100
government leaders found that
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40% of them were type B
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So it doesn't mean you're
not successful if you're type B;
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it just means you're
not DRIVEN compulsively.
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They don't try to
cram as many events as they
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possibly can into a
limited period of time...
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That's the type B person.
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And none of us, Don,
are totally type A...
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well - some people
may be totally type A
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I have some people tell me they
are 11 on a scale of 1-10 type A
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And very few
people are down at #1
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We're somewhere
usually in-between.
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And, you're the type
A-enders or the type B-enders
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So, in other words, on
this show I see that there is
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absolutely no
upholstery left here on these.
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You have relaxed people.
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Okay, so type A... just really
going for it all the time;
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type B... more laid-back
but still we need to be
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a mix or we need to...
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Yeah, well if you're
type A, you need to be aware
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that Dr. Meyer Friedman and
Dr. Ron Rosenman did research
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on 3,000 patients and found
that you were 70% more likely
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to have open heart
surgery and a heart attack
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if you were type
A, a high-end type A
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So you need to build some
things into your lifestyle
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that will buffer the
effects of being type A.
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Now, you have a seminar that's
entitled "Stress Beyond Coping"
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and you became a fellow of
the American Institute of Stress
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as a result of this seminar...
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What do you tell
people that are type A?
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As I'm listening to you, I
think, and probably my wife
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is thinking too right now...
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You know, he really
needs to be listening to this,
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this is one of those
tapes she'll have playing
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when I come home maybe.
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What should a type A person do?
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Well a goal, Don, of
all stress management;
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one of the goals is what
I call the "Concord Factor"
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The Concord was the British
transatlantic flight airplane
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that still, even though...
subsequent even to the crash
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of Paris in the year 2000,
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the Concord is still
the safest plane ever built,
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and it flies at
supersonic speeds.
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When it's traveling
at supersonic speeds,
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it can be 69
degrees outside the plane,
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but the shell, because of
the friction cutting through
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the atmosphere is 261 degrees+ F
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It is minus 69 on the outside,
a difference of over 300 degrees
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and it puts great
strain on the plane.
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The body actually
lengthens by several inches,
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and to accommodate that,
the coach on the inside is built
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on rollers and they
have 4 huge air-conditioners,
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so you're in living
room comfort on the inside
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while all this
turbulence is on the outside,
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and one of the goals
of stress management is
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to achieve a peace
and tranquility within
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while there is great turbulence
and distress outwardly.
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We need to be like the Concord.
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Be somewhat like
the Concord... right!
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All right, so
anything else we should do?
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Well, the way to get to
the Concord is relaxation,
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and relaxation is... there
are 7 keys to managing stress
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And going back to the
stress tank that we've
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developed in another program...
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The 7 keys to managing
stress that prevent the
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build-up of stress in our lives,
in our stress-tank, so-to-speak,
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to the overflow
point is relaxation.
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One of those keys is relaxation,
a very important one on charts
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So that releases
the pressure. Right!
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And if we look at
the stress pyramid,
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relaxation is about
halfway at the stress pyramid
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with the most
important being at the top,
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and working down from there...
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relaxation is a
very important component.
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All the stress experts...
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In fact, there are 19 different
corporate wellness programs
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studied by Dr. Richard Lazarus,
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and 12 of them taught
ONLY relaxation techniques...
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So relaxation is VERY
important for stress management.
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So we need education in how to
relax... We all do - we all do.
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All right... Do you ever feel
guilty when you're relaxing?
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Yes, but you know, I've learned
and one of the things that
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makes it hard for type
A people to relax is that
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they feel like they need
to be accomplishing something.
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When you're relaxing, you're
not accomplishing something.
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But when you realize the
importance of relaxation,
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and that with relaxation
you are accomplishing something
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And, in fact, because
it's benefiting your health,
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you're at a health risk if
you don't learn how to relax.
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Last night I was
staying in a place where I
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think some people
were really relaxing;
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they were laughing
almost uproariously
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until about 12
o'clock and I mean
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just listening to them laugh,
kind of made me laugh sometimes.
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What about humor, does it
help us at all with relaxation?
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Humor is #1 on the
scale of relaxation.
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Is that right? Yep!
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Humor is SO important.
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If you've ever been
in a tense situation,
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and you know how... Well
you're a great one at that!
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You enjoy
laughing, you love laughing,
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and that's a
great tension-reliever.
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Abraham Lincoln
was great at that.
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One time he was
debating with Douglas,
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and Douglas accused
him of being two-faced...
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And when Lincoln got back up,
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he said, "Now come on
folks, if I was two-faced,
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would I be wearing this one?"
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And relaxation is tremendous...
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Dr. William Fry at
Stanford University,
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likens it to internal jogging.
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It gives your
internal organs a workout!
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And you actually
tense-up during relaxation...
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During a good belly
laugh, you tense up,
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and then they've found
that the relaxation effects
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subsequent to a good laugh,
can last as long as 45 minutes.
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Wow, so a merry heart
does do good like a medicine!
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And there's a book
called "Don't Get Angry, Laugh"
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Or "Don't Get Angry, Get Funny"
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And, it talks
about the misery index.
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Have you ever been
in a situation where you
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were in a very difficult
and distressing situation,
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and then later on, you
could look back and laugh at it?
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Oh yeah, just last week!
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Well, the misery index is
the length of time it takes
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between when you go
through a situation like that
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and when you can laugh at it.
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And the goal, the great
goal in stress management
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is to get that index
as short as you can until
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you can actually be in a
situation that's very difficult.
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You can say, "Some day
we're going to laugh at this,
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and being able to
laugh while you are
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actually in that situation...
And if you do that too soon,
00:10:02.05\00:10:04.16
they're going to
think that maybe you need
00:10:04.19\00:10:05.56
to go to a certain
type of institution
00:10:05.59\00:10:07.17
where there are lots
of people with pink coats
00:10:07.20\00:10:09.53
and whatnot around you!
00:10:09.56\00:10:10.93
But it can be healthy
to be able to do that.
00:10:10.96\00:10:12.59
Yeah, I agree with that!
00:10:12.62\00:10:14.29
I think that's a great point.
00:10:14.32\00:10:17.37
All right, so
anything else we should do?
00:10:17.40\00:10:20.43
Well, there is just
relaxation breathing,
00:10:20.46\00:10:23.15
a very simple thing
but it's belly-breathing.
00:10:23.18\00:10:25.63
And when you watch
a little baby breathe,
00:10:25.66\00:10:27.59
its little tummy goes up and
down, it's laying on its back,
00:10:27.62\00:10:30.59
we learn when we're adolescents,
00:10:30.62\00:10:31.99
it's not too cute walking around
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and have our little
tummies going in and out,
00:10:33.42\00:10:34.79
so we learn chest-breathing.
00:10:34.82\00:10:36.28
But when we breathe with our
bellies, let our bellies expand,
00:10:36.31\00:10:41.96
it drops the
diaphragm and we can actually
00:10:41.99\00:10:44.02
take a lot more air in,
00:10:44.05\00:10:46.16
then we can chest-breathe as
well, get a good deep breath,
00:10:46.19\00:10:49.25
and even in just 15 seconds,
taking a GOOD deep breath,
00:10:49.28\00:10:52.67
holding it for
just a few seconds,
00:10:52.70\00:10:54.37
and then letting it out slowly,
can bring tremendous relief.
00:10:54.40\00:11:00.40
Dr. Robert
Elliot was 40 years old,
00:11:00.43\00:11:03.10
he was chief of cardiology
at the University of Nebraska,
00:11:03.13\00:11:05.44
had a heart attack.
Well that's not good.
00:11:05.47\00:11:07.39
He then went
into stress medicine,
00:11:07.42\00:11:09.25
and he is now director of stress
medicine at Denver, Colorado.
00:11:09.28\00:11:11.98
He wrote this, "Chest
breathing, the most common,
00:11:12.01\00:11:15.67
tends to be rapid and
shallow especially under stress.
00:11:15.70\00:11:18.16
The slow, regular deep
breaths characteristic of
00:11:18.19\00:11:20.76
abdominal
breathing, on the other hand,
00:11:20.79\00:11:22.89
are associated
with physical calm. "
00:11:22.92\00:11:24.60
"There's a good deal of
evidence that when people
00:11:24.63\00:11:26.57
switch from chest
to abdominal breathing,
00:11:26.60\00:11:28.67
even temporarily,
emotional and physical distress
00:11:28.70\00:11:32.14
diminished significantly. "
00:11:32.17\00:11:34.35
He wrote an excellent
book on stress called,
00:11:34.38\00:11:36.71
"Is It Worth Dying For"
00:11:36.74\00:11:38.11
I think we should just take a
couple of deep breaths right now
00:11:38.14\00:11:40.31
Sounds good... Boy,
that does feel good.
00:11:40.34\00:11:44.25
Now in your seminar, I
also noticed that you talked
00:11:44.28\00:11:46.76
a lot about "Islands of Peace"
00:11:46.79\00:11:48.46
Is that some place in
Hawaii or some place we can go?
00:11:48.49\00:11:51.16
A nice atmosphere...
is that what you mean?
00:11:51.19\00:11:54.07
Or what are "Islands of Peace?"
00:11:54.10\00:11:55.86
Well, "Islands of Peace"
can be a whole series of things.
00:11:55.89\00:11:58.81
They can be just taking a walk;
00:11:58.84\00:12:05.83
taking a short nap;
taking a lunch break;
00:12:05.86\00:12:09.34
taking a deep-breathing break.
00:12:09.37\00:12:11.49
Changing what you're
doing and doing something else.
00:12:11.52\00:12:13.01
...Taking a
vacation, taking a day off.
00:12:13.04\00:12:15.15
If you take a
vacation, you want to plan to
00:12:15.18\00:12:17.73
come back a couple
of days early because
00:12:17.77\00:12:19.32
most vacations are
fairly stressful...
00:12:19.35\00:12:20.87
You need an "Island of Peace"
00:12:20.90\00:12:22.27
from your "Island
of Peace" That's right!
00:12:22.30\00:12:23.89
The Sabbath is a great Island of
Peace that God has given to us.
00:12:23.93\00:12:28.93
There's a book written
by a Notre Dame graduate,
00:12:28.96\00:12:31.31
Marva Dawn called,
"Keeping the Sabbath Holy"
00:12:31.34\00:12:34.01
and she talks about the
importance of the Sabbath
00:12:34.04\00:12:35.95
and she tells a story
in there about pioneers
00:12:35.98\00:12:39.50
going over the Oregon Trail...
00:12:39.53\00:12:40.92
And they were trying to get to
the west before winter set in...
00:12:40.95\00:12:45.51
going through the Midwest
and so they were debating
00:12:45.54\00:12:48.30
whether they should
keep the Sabbath or not,
00:12:48.33\00:12:50.07
and they split up into 2 groups;
00:12:50.10\00:12:53.02
1 group thought they couldn't
afford to keep the Sabbath,
00:12:53.05\00:12:55.29
the other group thought
they would keep the Sabbath.
00:12:55.32\00:12:57.02
Interestingly enough, the
ones that got to the west first
00:12:57.05\00:13:00.55
was the group
that kept the Sabbath.
00:13:00.58\00:13:02.33
The Sabbath is a...
it comes back to us;
00:13:02.36\00:13:04.30
that rest and
relaxation comes back to us.
00:13:04.33\00:13:06.21
I remember when I was
in school, after each class
00:13:06.24\00:13:08.70
I'd go up and I'd run
up and I'd go through the
00:13:08.73\00:13:10.83
parking lot and
come back around...
00:13:10.86\00:13:12.40
Well, it didn't really
help me much in school,
00:13:12.43\00:13:14.21
but I felt a lot better! Exactly
00:13:14.24\00:13:15.92
And that's the kind of thing
00:13:15.95\00:13:17.32
you're talking about,
"Island of Peace"... Yep
00:13:17.35\00:13:18.72
Another thing I noticed
here that was fascinating to me,
00:13:18.79\00:13:21.46
of course coming from a
healthcare background was
00:13:21.49\00:13:23.27
"Making peace
with your environment"
00:13:23.30\00:13:25.69
This is so important,
Don, making peace with your
00:13:25.72\00:13:27.43
environment... it simply
means taking things that are
00:13:27.46\00:13:30.21
distracting to you and
turning them into friends.
00:13:30.24\00:13:32.57
I was traveling across
country from Salt Lake City
00:13:32.60\00:13:34.56
to Lincoln, Nebraska one time;
00:13:34.59\00:13:36.07
I was too poor to get a motel
and too cheap to get a motel.
00:13:36.10\00:13:40.40
I stopped at a rest stop midway;
00:13:40.43\00:13:42.18
I was so tired, it was
in the middle of the night,
00:13:42.21\00:13:43.86
rolled the window down a
little bit because it was
00:13:43.89\00:13:45.69
in the summertime, early summer,
to get a little fresh air,
00:13:45.72\00:13:49.62
and then there were like
20 trucks lined up behind me
00:13:49.65\00:13:52.26
just droning
away, going like crazy.
00:13:52.29\00:13:54.37
Diesels you mean and
that smell too and everything.
00:13:54.40\00:13:56.68
They don't turn off,
man, because it too hard
00:13:56.71\00:13:58.80
to turn them back on, so
they're just going all night.
00:13:58.83\00:14:00.78
And I'm thinking to myself, I'll
never get to sleep this way.
00:14:00.81\00:14:03.81
But you know what, I
thought that through,
00:14:03.84\00:14:06.96
and I thought, "Any of those
guys could wake up at any time,
00:14:06.99\00:14:09.36
it's not very safe me being
here in the middle of the night
00:14:09.39\00:14:11.41
with my window rolled down"
00:14:11.44\00:14:12.81
"But with those guys likely
to wake up at any time with
00:14:12.84\00:14:15.13
their CBs, calling for help,
I'm probably pretty safe here"
00:14:15.17\00:14:19.16
So then that sound of
those diesels droning away
00:14:19.19\00:14:22.64
became music and
put me right to sleep.
00:14:22.67\00:14:24.05
Making peace
with your environment,
00:14:24.08\00:14:25.45
turning
distractions into friends.
00:14:25.48\00:14:27.12
I think the same
thing in the hospital...
00:14:27.15\00:14:28.52
I'd take care of
patients and they had all those
00:14:28.55\00:14:30.21
monitors going off
and different things,
00:14:30.24\00:14:32.24
and they'd say,
"Can't we turn these off?"
00:14:32.27\00:14:34.09
I'd say, "If you turn
those off, that's a bad sign. "
00:14:34.12\00:14:36.68
"You want those
to keep beeping!"
00:14:36.71\00:14:38.55
And a lot of patients
would say, "Hey, you know,
00:14:38.58\00:14:40.72
that really helped"
They made peace with it then.
00:14:40.75\00:14:43.93
That's exactly the point!
00:14:43.96\00:14:45.54
We've been talking
with Dr. Skip MacCarty
00:14:45.57\00:14:47.61
He has written a seminar
called "Stress Beyond Coping"
00:14:47.64\00:14:50.86
He is a fellow of the
American Institute of Stress
00:14:50.89\00:14:54.06
and we hope that what
you have been learning
00:14:54.09\00:14:56.12
has been helpful to you,
00:14:56.15\00:14:57.61
and we hope you join
us when we come back.
00:14:57.64\00:14:59.61
Have you found yourself wishing
00:15:01.59\00:15:02.96
that you could
shed a few pounds?
00:15:02.99\00:15:04.62
Have you been on a
diet for most of your life
00:15:04.65\00:15:06.87
but not found anything that
will really keep the weight off?
00:15:06.90\00:15:09.97
If you've answered "yes"
to any of these questions,
00:15:10.00\00:15:12.79
then we have a
solution for you that works!
00:15:12.82\00:15:15.62
Dr. Hans Diehl and
Dr. Aileen Ludington
00:15:15.65\00:15:18.47
have written a
marvelous booklet called...
00:15:18.50\00:15:20.60
"Reversing Obesity Naturally"
00:15:20.63\00:15:22.95
and we'd like to send
it to you FREE of charge.
00:15:22.98\00:15:25.58
Here's a medically
sound approach successfully
00:15:25.61\00:15:28.15
used by thousands
who were able to eat more
00:15:28.18\00:15:30.67
and lose weight permanently
without feeling guilty or hungry
00:15:30.70\00:15:34.20
through lifestyle medicine.
00:15:34.23\00:15:35.98
Dr. Diehl and Dr. Ludington
have been featured on 3ABN
00:15:36.01\00:15:39.58
and in this booklet, they
present a sensible approach
00:15:39.61\00:15:42.53
to eating, nutrition
and lifestyle changes
00:15:42.56\00:15:45.13
that can help you
prevent heart disease, diabetes,
00:15:45.16\00:15:47.54
and EVEN cancer.
00:15:47.57\00:15:48.94
Call or write today
for your free copy of...
00:15:48.97\00:15:51.15
"Reversing Obesity Naturally"
00:15:51.18\00:15:52.74
and you could be on your
way to a healthier, happier YOU!
00:15:52.77\00:15:56.17
It's ABSOLUTELY free of
charge, so call or write today.
00:15:56.20\00:16:00.78
Welcome back, we're
talking with Dr. Skip MacCarty
00:16:02.11\00:16:04.60
He is a fellow with the
"American Institute of Stress"
00:16:04.63\00:16:07.82
and we've been learning
some really interesting things
00:16:07.85\00:16:10.36
about how to relax!
00:16:10.40\00:16:11.77
You know doctor, sometimes
I find it very hard to relax;
00:16:11.80\00:16:14.82
my schedule just doesn't seem to
allow for it. What should I do?
00:16:14.85\00:16:16.89
Well you're right, we just
all have to make a commitment
00:16:17.78\00:16:20.28
to plan lighter days when we get
into those kinds of situations.
00:16:20.31\00:16:23.79
Dr. Meyer Friedman, the one
00:16:23.82\00:16:25.73
who was with Dr. Ray Rosenman
00:16:25.76\00:16:28.86
discovered type A,
type B personality,
00:16:28.89\00:16:31.15
and wrote the book on it.
00:16:31.18\00:16:35.63
He had a heart attack
when he was fairly young.
00:16:35.66\00:16:38.27
He was just
pushing, pushing himself.
00:16:38.30\00:16:39.84
He was a type A himself.
00:16:39.87\00:16:41.29
And he said that he
came up with what he called
00:16:41.32\00:16:44.80
the 5-year rule...
00:16:44.83\00:16:46.44
And that is when he
was asked to do something,
00:16:46.47\00:16:49.23
he would ask himself...
"Will this matter in 5 years?"
00:16:49.26\00:16:52.35
He said that thinned out
his calendar considerably
00:16:52.38\00:16:54.46
because he was
saying no to so many things.
00:16:54.49\00:16:56.99
You know Don, in World War II,
talking about this very issue,
00:16:57.02\00:17:01.81
the British people, when they
converted their factories over
00:17:01.84\00:17:07.86
to war munitions factories
and making war machines,
00:17:07.89\00:17:12.84
their average worker got
up to 66 hours a week of work.
00:17:12.87\00:17:16.58
And they found that their
quality had gone way down,
00:17:16.61\00:17:19.07
their productivity was dropping.
00:17:19.10\00:17:21.08
Just as government policy began
to cut back the work hours,
00:17:21.11\00:17:23.67
they got it back to
48 hours, and found that
00:17:23.70\00:17:26.12
productivity had
increased by 5% over 66 hours!
00:17:26.15\00:17:30.20
By actually working
less, they accomplished more...
00:17:30.23\00:17:31.93
And the quality had gone back up
to a very high degree of quality
00:17:31.96\00:17:34.91
So actually, the idea that
working more - accomplishes more
00:17:34.94\00:17:39.33
has a limit, because
after a certain point,
00:17:39.36\00:17:42.27
we actually
accomplish LESS by working more;
00:17:42.30\00:17:44.60
don't enjoy it as
much and we actually
00:17:44.63\00:17:47.21
come up with a
poor quality product.
00:17:47.24\00:17:49.27
So less is more?
00:17:49.30\00:17:50.67
To a point, that's right.
00:17:50.70\00:17:53.46
You know, I think that one
thing you've just shared now
00:17:53.49\00:17:55.29
is going to make a lot of
people want to get this tape.
00:17:55.32\00:17:57.29
They're going to be
showing it to their bosses.
00:17:57.32\00:17:59.03
They're going to show it
to all these different people.
00:17:59.06\00:18:01.93
What about
exercise and relaxation?
00:18:01.96\00:18:04.07
Well it's interesting,
exercise is one of the things
00:18:04.10\00:18:06.94
we need to be able to relax.
00:18:06.97\00:18:08.87
You'd think the opposite of that
00:18:08.91\00:18:10.78
but have you ever been
so tired you couldn't sleep?
00:18:10.81\00:18:13.57
So tired you couldn't
sleep... Maybe you haven't
00:18:13.60\00:18:16.15
Yes, I have, I have. Yeah
00:18:16.18\00:18:17.75
I have too and we can
do that if we're just doing
00:18:17.78\00:18:20.03
desk-type work
because we get mentally
00:18:20.06\00:18:22.59
fatigued but not
physically fatigued.
00:18:22.62\00:18:25.08
What exercise does, it
brings a physical fatigue,
00:18:25.11\00:18:27.18
even if you exercise
earlier in the day...
00:18:27.21\00:18:28.95
There's a physical fatigue
that accompanies exercise
00:18:28.98\00:18:32.70
that enables you to relax.
00:18:32.73\00:18:34.10
After you're tensed
up, after you exercise,
00:18:34.13\00:18:35.94
you have a deeper relaxation
of response for hours afterwards
00:18:35.97\00:18:42.91
Did you sleep better last
night after our 5 mile walk?
00:18:42.94\00:18:45.35
I slept much better
after our 5 mile walk!
00:18:45.38\00:18:47.18
Oh man, I did too! It was great!
00:18:47.21\00:18:48.71
So that's what we need to do...
00:18:48.74\00:18:50.68
Especially if we're
doing brain work. Exactly!
00:18:50.71\00:18:54.09
How much should we
sleep when we go to sleep?
00:18:54.12\00:18:56.83
Research shows,
Don, that we need between
00:18:56.86\00:18:59.13
7-8 hours sleep to be the BEST.
00:18:59.16\00:19:03.18
People who sleep less
than that or more than that
00:19:03.21\00:19:06.25
actually die at a higher rate
than those who sleep 7-8 hours
00:19:06.28\00:19:10.70
But the rule of thumb
is that if you're waking
00:19:10.73\00:19:16.52
to an alarm clock,
you're not getting enough sleep.
00:19:16.55\00:19:19.47
You need to wake
BEFORE the alarm goes off.
00:19:19.50\00:19:22.04
Throw those alarm
clocks out... That's right
00:19:22.08\00:19:24.59
This is good news
for lots of people!
00:19:24.62\00:19:27.16
And, in fact, the only way
that I found to accomplish that
00:19:27.19\00:19:31.24
is to manage the night before.
00:19:31.27\00:19:33.33
You can't set the alarm earlier
00:19:33.36\00:19:35.79
or just set the alarm
later, that doesn't work.
00:19:35.82\00:19:37.96
You've got to try going
to bed a little bit earlier
00:19:37.99\00:19:40.10
the night before.
00:19:40.13\00:19:41.54
Turn off the TV
program a little earlier;
00:19:41.57\00:19:43.30
turn on the VCR and tape
it if you have to or whatever
00:19:43.33\00:19:45.62
But go to sleep a little
bit earlier the night before,
00:19:45.65\00:19:48.00
and keep doing that -
still set the alarm at the time
00:19:48.03\00:19:49.80
you need to get up but the
alarm should be the fail-safe.
00:19:49.84\00:19:51.49
You should be
waking before the alarm.
00:19:52.97\00:19:54.36
Then your body has had
this sleep that it needs
00:19:54.39\00:19:56.51
and you're ready to go to work.
00:19:56.54\00:19:59.03
Did you have teenagers?
00:19:59.06\00:20:00.43
Yes, I had
teenagers. I had 6 of them!
00:20:00.46\00:20:03.54
Would you trust this
with them... no alarm clock
00:20:03.57\00:20:05.99
Well if they were...
I didn't trust myself
00:20:06.02\00:20:12.16
as a teenager
with no alarm clock...
00:20:12.19\00:20:15.05
So YOU were their alarm
clock probably at that time...
00:20:15.08\00:20:17.26
But we need to go to bed
earlier so we can get up.
00:20:17.29\00:20:19.76
Any types of things
that can help us relax?
00:20:19.79\00:20:22.31
Yes, there is a
whole series of fun things
00:20:22.34\00:20:28.67
that I refer to
as relaxation devices
00:20:28.70\00:20:31.00
and I've got some of them here.
00:20:31.03\00:20:32.98
Just little things I
pick up that just relax me
00:20:33.01\00:20:35.72
that can sit on my desk at work.
00:20:35.75\00:20:37.35
This is a little stress ball.
00:20:37.38\00:20:39.58
There are all kinds of
stress balls and you take it,
00:20:39.61\00:20:41.35
and just play with it
at work. Let me see that...
00:20:41.38\00:20:45.10
Here's an herbal tea, a stress
tea that my wife just loves.
00:20:45.13\00:20:49.00
That doesn't look
like a stress tea.
00:20:49.03\00:20:51.06
It's a stress tea,
it's an herbal tea.
00:20:51.09\00:20:52.46
Better get a close-up of
that. I don't know if it works.
00:20:52.49\00:20:55.00
But even just the thought of it,
00:20:55.03\00:20:56.56
you know... you're
drinking a stress tea!
00:20:56.59\00:20:58.14
My wife loves
the stress tea here.
00:20:58.17\00:20:59.68
This does say, "Rx
Stress Relief Elixir"
00:20:59.72\00:21:02.52
on the bottle...
Actually it does!
00:21:02.56\00:21:05.70
And this is a back rubber.
00:21:05.74\00:21:07.46
You rub this up
and down on your back,
00:21:07.49\00:21:09.82
and it really is
quite... Someone gave this to me
00:21:09.85\00:21:11.68
at the end of a
seminar that we did,
00:21:11.71\00:21:13.32
and it really is
VERY comfortable.
00:21:13.35\00:21:14.84
I didn't even know how to use it
but in one of my last seminars,
00:21:14.88\00:21:17.11
somebody taught me how to
use this and it's wonderful.
00:21:17.15\00:21:19.51
Excellent! Are
these gifts for the host?
00:21:19.54\00:21:22.75
They're not gifts for the host.
00:21:22.78\00:21:25.15
They are demonstrations.
00:21:25.18\00:21:26.55
There are all kinds of cards...
00:21:26.58\00:21:29.08
Here's one... "The best
things in life aren't things"
00:21:29.11\00:21:32.37
And you just put a few of
these things around on your...
00:21:32.40\00:21:34.59
"I know God won't give
me anything I can't handle,
00:21:34.62\00:21:36.82
I just wish He
didn't trust me so much. "
00:21:36.85\00:21:38.49
Mother Teresa either wrote
that or she actually said that
00:21:38.52\00:21:41.51
but that was a
card that came that way.
00:21:41.54\00:21:43.26
So these are kind of a
little humorous antidotes
00:21:43.29\00:21:45.37
that make you just put
things in perspective. Yeah
00:21:45.40\00:21:47.15
Somebody in one of my seminars,
00:21:47.18\00:21:50.01
in a little
show-and-tell time we had,
00:21:50.04\00:21:51.73
came up with just a
little post-it thing.
00:21:51.76\00:21:54.52
So how did that help you sleep?
00:21:54.55\00:21:55.92
Well, she puts
this by her bedside
00:21:55.95\00:21:57.40
because she gets ideas in the
middle of the night sometimes.
00:21:57.43\00:21:59.72
And she puts this by
her bedside with a pen,
00:21:59.75\00:22:01.98
and she can even, in
the dark, just write enough
00:22:02.01\00:22:05.15
to be able to read
it the next morning,
00:22:05.18\00:22:06.73
then she can just turn
off that idea and go to sleep
00:22:06.76\00:22:08.47
instead of laying
there hoping she remembers it
00:22:08.50\00:22:10.57
by morning time. Excellent idea!
00:22:10.60\00:22:12.48
Here was a little something
that we got at our church
00:22:12.51\00:22:18.01
It's a free sample
card and it was one of these
00:22:18.04\00:22:23.32
...It sounds like they
personalized it but it says,
00:22:23.35\00:22:26.26
"Dear Pioneer Memorial Church:
00:22:26.29\00:22:27.90
We haven't a clue as to
why you haven't sent for your
00:22:27.93\00:22:30.77
free sample pair of Silkies
00:22:30.80\00:22:32.30
Panty Hose, Mrs.
Pioneer Memorial Church"
00:22:32.33\00:22:35.83
And they say
they've got our size
00:22:35.86\00:22:37.87
and everything - so
it's written to the church.
00:22:37.90\00:22:39.33
So this is a stress reliever
because it was humorous.
00:22:39.36\00:22:42.90
It's humorous,
that's exactly right.
00:22:42.93\00:22:44.41
It's just a little
something, a little device!
00:22:44.44\00:22:47.56
Have you ever seen
the manatees? Yeah!
00:22:47.59\00:22:49.84
They're absolutely wonderful.
00:22:49.87\00:22:51.32
They're like huge
elephants in the sea.
00:22:51.35\00:22:53.80
Down at Sea World of San Diego,
00:22:53.83\00:22:55.58
we saw the manatees
and just watching them
00:22:55.61\00:22:58.06
just drained
stress out of my life,
00:22:58.09\00:22:59.60
so we bought this little
thing, I put it on my desk;
00:22:59.63\00:23:01.43
when I look at that, I tell you
what, if it's in a tense time,
00:23:01.47\00:23:04.17
you just feel the
stress draining out of you.
00:23:04.20\00:23:06.22
Look at those eyes,
don't those look beautiful?
00:23:06.25\00:23:09.76
I don't know if this is
going to work for you folks,
00:23:09.79\00:23:11.29
but...
00:23:11.32\00:23:12.69
I love this, we
picked this up at
00:23:12.72\00:23:14.91
Union Station in Washington, DC
00:23:14.94\00:23:16.46
It has the most relaxing
colors; it's a kaleidoscope,
00:23:16.49\00:23:19.77
and it's the most
beautiful colors...
00:23:19.80\00:23:21.24
And you get in a
tense time, you pick that up
00:23:21.27\00:23:23.63
and just sit back for a
couple of minutes and relax...
00:23:23.66\00:23:27.73
It's wonderful, it does
wonderful things for you.
00:23:27.76\00:23:29.46
I'll be back
with you in a minute.
00:23:29.49\00:23:31.16
These are some stress-reducing
videos - Moody Bible Institute.
00:23:31.19\00:23:35.08
They've got wonderful
ones here at 3ABN as well.
00:23:35.11\00:23:38.44
And one of my favorites is
what they call a "stress pencil"
00:23:38.47\00:23:41.48
I ordered it out of
a magazine one time.
00:23:41.51\00:23:43.05
You're in the middle of a
tense meeting and you pull out
00:23:43.08\00:23:45.09
your stress pencil...
It actually says on it
00:23:45.12\00:23:46.49
"My stress pencil"
and on the other end,
00:23:46.52\00:23:48.60
it's got a little
something... a pacifier!
00:23:48.63\00:23:52.41
So there are all kinds
of fun relaxation devices
00:23:52.44\00:23:55.26
you can use to help lower the
stress levels at serious times.
00:23:55.29\00:23:58.29
I've got to say that
this is probably a first
00:23:58.32\00:23:59.88
on "Health for a Lifetime"
00:23:59.91\00:24:01.28
These are very helpful ideas.
00:24:01.31\00:24:03.50
So relaxation
devices, anything else?
00:24:03.53\00:24:07.50
I mean, could there be
anything else after this?
00:24:07.53\00:24:09.53
Well Don, the real key
is... What relaxes you?
00:24:09.56\00:24:13.24
Do you know what
relaxes you? I do
00:24:13.27\00:24:15.76
And do you do it? Yes
I do... That's perfect!
00:24:15.79\00:24:18.17
And everybody has to ask
00:24:19.12\00:24:20.49
that question... What
is it that relaxes me?
00:24:20.52\00:24:22.17
We did a little
remodeling here a while back,
00:24:22.20\00:24:24.13
and my wife got
herself a Jacuzzi bathtub.
00:24:24.16\00:24:26.85
She absolutely LOVES it.
00:24:26.88\00:24:28.34
And she's in that
thing every night.
00:24:28.37\00:24:30.07
She spends maybe 20 minutes
in that thing every night
00:24:30.10\00:24:32.42
just relaxing.
00:24:32.45\00:24:33.82
She has a
high-stress job in her work.
00:24:33.85\00:24:36.42
Another thing we put in
that I didn't know I was
00:24:36.45\00:24:38.48
going to like so much
is a gas log fireplace.
00:24:38.51\00:24:41.48
They make them now so beautiful,
they look like real logs.
00:24:41.51\00:24:44.66
It's not like the
old gas log fireplace.
00:24:44.69\00:24:46.37
I didn't think I was going
to like it, but you know what?
00:24:46.40\00:24:49.12
Every night when I
come home in the winter
00:24:49.15\00:24:50.88
or as soon as
it gets cool enough
00:24:50.91\00:24:52.80
I turn that thing on the
first thing when I get home
00:24:52.83\00:24:54.92
I turn it on the
first thing in the morning,
00:24:54.95\00:24:56.32
and I just sit there and read.
00:24:56.35\00:24:57.72
I just absolutely love
that gas log fireplace.
00:24:57.75\00:24:59.61
So what relaxes
you and then do it.
00:24:59.64\00:25:01.33
Anything that relaxes you except
it can't be harmful to you,
00:25:01.36\00:25:03.86
it can't be comfort foods
or something like that. Right!
00:25:03.89\00:25:06.00
It needs to be something
that's along with the 7 Keys
00:25:06.03\00:25:09.24
you've been talking about in the
Beyond Coping Seminar. Exactly
00:25:09.27\00:25:13.28
You have down here
the Serenity Prayer.
00:25:13.31\00:25:16.54
Don, the Serenity
Prayer is SO awesome!
00:25:16.57\00:25:19.35
I've had people tell me
several weeks into our seminar
00:25:19.38\00:25:22.77
...our stress seminar
that they weren't sleeping
00:25:22.80\00:25:25.54
before they came
but now they are.
00:25:25.57\00:25:27.01
And it's amazing to me the
power the Serenity Prayer has.
00:25:27.04\00:25:30.94
One lady told me, I just
repeat the Serenity Prayer to me
00:25:30.97\00:25:34.46
every night before I go to bed.
00:25:34.49\00:25:35.86
The Serenity Prayer
- when people ask me,
00:25:35.89\00:25:38.34
"Give me one
idea, just one idea"
00:25:38.37\00:25:39.90
They hear I do something
on stress and they say,
00:25:39.93\00:25:41.30
"Give me one idea on stress"
00:25:41.33\00:25:42.70
I always start with
the Serenity Prayer.
00:25:42.73\00:25:44.16
When someone comes to
me under a lot of stress,
00:25:44.19\00:25:46.64
and they want some
help, get some ideas,
00:25:46.67\00:25:48.54
and some counsel or something,
00:25:48.57\00:25:49.94
and I listen to their story...
00:25:49.97\00:25:51.78
One of the first things I
do, after I assess the resources
00:25:51.81\00:25:55.01
that they have
available to them,
00:25:55.04\00:25:56.41
is try to apply
the Serenity Prayer.
00:25:56.44\00:25:57.91
The Serenity
Prayer is very simple.
00:25:57.94\00:25:59.65
Many people know it, it
simply goes like this...
00:25:59.68\00:26:02.17
And so many people, Don,
are wearing themselves out
00:26:13.13\00:26:16.89
fighting against
things they cannot change;
00:26:16.92\00:26:19.65
struggling against those things;
00:26:19.68\00:26:21.21
trying to change
things they cannot change.
00:26:21.24\00:26:22.74
They're
dissipating their energies.
00:26:22.77\00:26:24.35
They have no energy
left to work on the things
00:26:24.38\00:26:26.80
they really can
do something about...
00:26:26.83\00:26:28.26
which often are internal things.
00:26:28.29\00:26:31.30
And the Serenity
Prayer is not a VOW we make or
00:26:31.33\00:26:37.06
a strong commitment
where we grit our teeth
00:26:37.09\00:26:39.51
I'm going to accept the
things I cannot change...
00:26:39.54\00:26:41.61
I'm going to be tough here! No
00:26:41.64\00:26:43.09
It's releasing those
things. It's a prayer.
00:26:43.12\00:26:45.31
We release them into the hands
00:26:45.34\00:26:47.27
of somebody who can
do something about them.
00:26:47.30\00:26:49.47
And just rest in that;
we have confidence in that.
00:26:49.50\00:26:52.25
Maybe what we
can do is very small.
00:26:52.28\00:26:54.52
The little change
we can make is small.
00:26:54.55\00:26:57.21
But concentrating on
the change we can make
00:26:57.24\00:26:59.45
and then focusing on that;
continuing to pray that prayer;
00:26:59.48\00:27:02.87
continuing to ask God to
help us know the difference
00:27:02.90\00:27:06.47
between what we can
change and what we can't change
00:27:06.50\00:27:08.72
can bring such peace and
such deep relaxation that
00:27:08.75\00:27:12.05
really brings the
whole concept of relaxation
00:27:12.08\00:27:13.89
into another whole realm.
00:27:13.92\00:27:15.62
So in your seminar it
probably helps them get the
00:27:15.65\00:27:17.94
wisdom to know the difference.
00:27:17.97\00:27:19.41
Well, that's one of the
things we do work on, yes.
00:27:19.44\00:27:22.51
And this seminar, by the
way, is available through the
00:27:22.54\00:27:24.21
Health Ministries Department
of the General Conference.
00:27:24.24\00:27:26.76
We've been talking
with Dr. Skip MacCarty
00:27:26.79\00:27:29.96
He has written a new seminar
called, "Stress Beyond Coping"
00:27:29.99\00:27:33.65
As a result, he was
given a fellowship with the
00:27:33.68\00:27:37.12
"American Institute of Stress"
00:27:37.15\00:27:39.11
and has really
gone around the country
00:27:39.14\00:27:41.06
sharing these
concepts with others.
00:27:41.09\00:27:42.63
We hope that this material
has been a blessing to you,
00:27:42.66\00:27:45.18
and that as a result of today's
program, you can find fun ways
00:27:45.21\00:27:48.55
to relax and that you can make
that a priority in your daily
00:27:48.58\00:27:52.63
schedule and that you'll have
00:27:52.66\00:27:54.03
Health that
Lasts for a Lifetime!
00:27:54.06\00:27:56.04