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Resources Basic Information The Nature of Stress Introduction and the Nature of StressThe Biology of StressThe Fours Stages of A Stress ReactionOther Important Biological Systems That Help Regulate Stress ReactionsFactors Influencing the Stress Response Types of Stressors (Eustress vs. Distress)Factors Determining Whether Stressors are Experienced as Negative or PositiveSelf-Efficacy and the Perception of Control in Stress ReductionThe Long-Term Consequences of Negative StressMental and Emotional Impact of StressSocial Impact of Stress Methods of Stress Reduction Methods of Stress ReductionMeditation for Stress ReductionKinetic (Movement) Strategies for Stress ReliefYoga, Pilates and Tai Chi for Stress ReductionProgressive Muscle Relaxation for Stress ReductionAlexander Technique, Feldenkrais, Massage, Reiki and Acupuncture Stress Reduction TechniquesMedication Strategies for Stress ReliefPsychological Strategies for Reducing StressCognitive Therapy Techniques for Stress ReductionCognitive Distortions Affecting StressDysfunctional Beliefs Affecting StressCognitive RestructuringDistraction and Humor in Stress ReductionVisualization and Guided Imagery Techniques for Stress ReductionHypnosis and Autogenic Training for Stress ReductionEnvironmental, Social and Spiritual Strategies for Stress ReliefThe Vitality of Natural Environments for Stress ReductionFood and Pets as Stress Relief ToolsSocialization and Altruistic Acts as Stress ReliefReligious/Spiritual Practice for Stress Reduction Stress Prevention Stress Prevention Stress Prevention: A Values Clarification ExerciseTime Management to Prevent StressAssertiveness and Interpersonal Boundaries in Stress ReductionStress Inoculation Therapy Developing a Personalized Stress Prevention PlanDeveloping a Stress Prevention Plan Part 2Selecting Methods and Making a Commitment in Stress PreventionTracking Your Progress and Maintaining Your Gains in Stress PreventionAdditional Stress Reduction and Prevention Resources More Information A Primer on Coping (and some Holiday applications)An Interview with Elisha Goldstein, Ph.D. on Mindfulness at WorkInsufficient Arousal - Activation: From Emptiness to Inertia Latest News Stressed Out By the News? Here's Tips to Help CopeLosing Your Hair Because of Pandemic Stress?Election Outcome Hasn't Lowered Americans' Stress Levels: PollAHA News: Election Stress Didn't End on Election DayCoping With the Stress of This ElectionGot Election Anxiety? Experts Have Coping TipsPandemic Putting Americans Under Great Mental Strain: PollIf Election Stress Is Getting to You, You're Not AloneAHA News: How to Protect Yourself From the Stress of PoliticsEven Exercise May Not Ease Pandemic-Linked StressStress, Anger May Worsen Heart FailureCOVID-19 Causing More Stress in America Than Other Nations: SurveyFor 8 in 10 Americans, Nation's Future Is Cause of StressPets: Big Pandemic Stress ReducersIn a Pandemic-Stressed America, Protests Add to Mental StrainLockdown Got You Down? Experts Offer Tips to De-StressPandemic Has Overburdened Parents Stressed Out: PollLockdown Got You Feeling Low? Yoga May HelpMiddle Age More Stressful Now Than in 1990s: StudyCoping With Budget Stress During the PandemicAHA News: Is Reducing Stress the Key to Lowering Heart Disease Among African Americans?'Stay at Home' Orders Are Stressing U.S. Families, Survey ShowsAn Expert's Guide to Fighting Coronavirus Stress'Stress Eating' While Social Distancing? Here's Tips to Avoid ItRx for Stressed-Out College Students: Spend Time With NatureCoronavirus Doesn't Have to Scare You or Your Kids, Psychologists SayFemales May Be Naturally More Prone to Stress: Animal Study Questions and Answers Husband Jealous of my Friends and FamilyWhat's Wrong With Me?ADD Maybe?Stress and Loss of Feeling or Emotional DeadnessMy BoyfriendLlied to Me About His Ex.Please, A Response!!!!!Can't Stand NoiseIs Psychosis Curable?AnxietyParanoid ThoughtsDo I Need Help?What Is Wrong with Me?Should I Seek Help?PremonitionsI Love Her, but I Want That Spark BackPTSDElderly ParentsAm I Crazy?ConcernedDisconnectedI'm overemotional! What's wrong with me?Need a Solution (Hair Pulling) - Cat My Healthwhat to do about built up tension insideDo I feel stress?Is Something Wrong With Her?Dealing With General DiscontentPart Time Work and StressArranged MarriageSeizures Interfering With LoveCountering Type A With AssertivenessSick Husband Blog Entries Making a Work Plan Work for YouHow to Stop Worrying3 Ways to Know If You’re Saying Yes Too Much3 Simple Shifts for a Stress-Free Holiday: A Busy Person's GuidePoetry as Pregnancy: When "The Shrink Rap™ on Mental Illness" Gives BirthWhy Are We So Busy?How to Get Out of a CrisisGive Yourself a Break!The Truth About StressLearn to Manage Your Stress ProactivelyThe Fastest Way to Boost Your MoodSlowing Your Life to Enjoy it More and Get More DoneThe Key to Overcoming ProcrastinationAntidote to Busy: 5 Simple Ways to Find Time for YouNatural SPEED: Stress Resiliency Shrink Rap™: Safe Stress Survival Strategies10 Things to Stop Caring About If You Want to Be HappierUsing Your "Free" Time to Enrich Your LifeIs Laughter Really the Best Medicine?Life is a Struggle - or Is It??The World of Work - Have We Got It All Wrong?Forms of EscapismRest in CenterBeware of Secondhand StressWhy Worry?Enjoy The Freedom Not ToSimple Tips for a Stress-Free HolidayHoliday Coping with ADHD Children Accept DifficultyThe Beauty of Saying "No"Maybe It's Time to Come Out of the ClosetLate Sociologist Warned About Multitasking's Effect on WellnessMeditation and AnxietyTypes of Stress and Their SymptomsWhy Do We Dread Sunday: The Power of Anticipation?The Six "R" Road to Burnout Recovery - Part V: The Final "R"s - Relating and Risk-TakingA Generational-Digital Diatribe: Still, Don’t Be Afraid to Pet the Dinosaur (aka “Dinos & Digits”)Feel The SupportThe Six "R" Road to Burnout Recovery - Part IV: The Next Two "R"s - Retreating & WritingStress and Anxiety: The Impact the Government Shutdown and The Fiscal Cliff Had on PeopleThe Missing Parent Syndrome (MPS): How Psychosocial Loss Impacts Adult Children & Strategies for Building Bridges and Reworking the Grief - Pt ISports, Fans and StressFive Ways to See a Problem in a New LightThe Six “R” Road to Burnout Recovery – Part III: The First Two Strategic “R”s – Running and ReadingStress, Anxiety and Mindfulness MeditationThe Six "R" Road to Burnout Recovery - Part II: The Stress Doc's Strategic Brain-Body Map Can Stress Diminish the Effects of Cognitive Behavioral Therapy?Be the Boss of Your Smartphone Personal Discovery as Burnout Recovery: An Intimate Story of Hell to Glory - Part IWork, Stress and HealthAre You Self-Blaming and Self-Critical?Defining and Defeating ProcrastinationThe Four Stages of Burnout: The Erosive Spiral - Shrink Rap™ VersionTo Escape the Box, Embrace ParadoxBuilding Stress Resilience and Organizational Hardiness Despite Doing "More with Less"A Cool Shower for Icing a Blame-ThrowerRelax, You're Going to be CriticizedOf Self-Hatred and Self-CompassionIs the Stress Carrier a Modern Day Vampire? - Part II Safe Stress Tools for Survivin TNT Heaven - Part IWhat You Should Know About How Stress Shapes the BrainDrop the LoadSleeping, Eating & Gaming, Oh My: The Blood Sugar-Blood Pressure-Out for Blood TriangleOne Strategy to Put Your Technology on a LeashIt's Not Just Whether You're Stressed - It's Whether You Think You're Stressed3 Ways to Stop Worry24/7 SPEED/Resiliency Shrink Rap™:Safe Stress Survival StrategiesThe Impact of Small Stresses in Daily LifeJournaling and Mental Health Can Stress Make You Fat?Stressed at Work? You're Not AloneOf Anxiety and Stress Strengthening Stress Resiliency and Brain Agility with Humor and Natural SPEEDTake Back Your Time: How to Reduce Overwhelm in a Few Minutes a DayBooster Breaks at Work: Hit or Bust?Overcoming Stress by Volunteering With Your DogBoston: Compassion During a Terrorist AttackAnger and Stress, Letting It All OutYour Body Under Stress: DNA, Cells and AgingWhat is Radical Acceptance Anyway?New Research Shows Chronic Stress Accelerates Alzheimer's DiseaseThe Power of Mindfulness for TeensDepression and Learned HelplessnessTake a Dip in PleasureCome to CenterStress and Shingles, Mind and Body are OneYour 14:57 Minute RuleCan Understanding Neuroscience Free Us from Downward Spirals?Is It Possible? Stress and The Older AdultOnline Tools for Managing StressLoneliness, A Health HazardStress and Depression, Those Monday MorningsCan Mindfulness Make Us More Productive and Happier?Just Breathe: A Practice to Calm the Anxious MindStrategies to Keep Work Stress at BayThe Importance of ForgivenessRescuing and Rejuvenating a Manager at the Bureaucratic Burnout BattlefrontHoliday Stress QuizIt's the Holidays! Four Ways to Calm the Stressed MindNow and Then, Stress Is a Good ThingObesity, An Addiction?Cultivating Patience in Everyday LifeDo Stress Can Kill You Articles Cause You to Worry More? 6 Ways Mindfulness Can Improve Your Daily Life Are Self-Hate and Prejudice Against Others Different?How to be Wise About FearPractice a Self-Care Diet5 Signs of Emotional Exhaustion at Work The Brain in Your GutHow to Relax When Faced With School and Work StressWhat are the Real Roots of Workplace Stress?Some thoughts About Returning to School and LearningStrangers and The Need For Personal SpaceFind StillnessRecognize How Precious Your Life IsHuman Behavior, My Brain Made Me do It?Stress and the Dangers of AlcoholWhen Keeping Calm and Carrying On is Not EnoughHugging is Good MedicineBurnout and (Vicarious) Trauma-Inducing Work Environments: Part IIIProvocation, Anger and ReactionA Mindful Way Through ProcrastinationStress on the Rise? Two Simple Practices to Find ReliefThe Cascade Effect of Emotional StressOn Laughing and LaughterExercise: Building the "Can Do" MuscleWhy Are People in Such a Hurry?On Being OptimisticA 3 Day Plan to Break Free from IrritationDepressed, Forgetful? Take a Walk in the ParkFast Food, Health and DepressionHaving Trouble Exercising? Cultivate a Mindful HabitOlfactory Sensations (Smell) and Stress ReductionAvoid the RushThe Transitional Objects and Self ComfortChange Your Body, Change Your MindStress Reduction, Tropical Fish and AquariumsThe Erosive Grief-Ghost Spiral - Part III: Burnout Exposing the Burn-in...Burn-in Exploding the BurnoutSome Comments on Belief, Religion and Mutual RespectThe Impact of Stress and AngerA Fun and Mindful Way to Transform Your Child's StressBurn-in, Burnout, and Workplace Griefbusting: Part IA Classic Tip for Stress Reduction at Work Leave the Red ZoneHow to Use Mindfulness Meditation in your LifeThe Secret Ingredient to Making Change StickPut Yourself on Your Priority ListResentment vs.ForgivenessTwo Communicational Tools Providing Perspective, Patience and PresenceThe Pain of Breaking Up, Are You Self-Compassionate?Simple Life Wisdom from Comedian Louis C.K.It's the SAD SeasonBreaking Bad Habits in the New YearWant a Healthier Life? The Mindful DietPerception is Everything, Watch Out for Advertising TricksEconomic Difficulty? The Importance of Self-Compassion and Strategy for the HolidaysA Radical Way to Bring More Joy into Your LifeWhy Did this YouTube Video at 3 Million Hits? Step into the Clouds: Relieving StressStay in Shape in 5 Minutes a DayAngst in the Face of Economic Meltdown: Managing Your Anxiety When The Stress Won't Go Away! Part IIAngst in the Face of Economic Meltdown: Managing Your Anxiety When The Stress Won't Go Away! Part IThe Top Seven Sources of Stress and Their RemediesLower the PressureWanting Relief? Find Quiet a Few Minutes a DaySensory Overload, Tension and Stress New Video: Why Women Get StressedNational Debt, Stress and Perception, Is It Really That Bad?Got IBS? Study Says to Try a Little MindfulnessIs Mindfulness Uniquely Buddhist? Psychotherapy: Clarifying Some MisconceptionsThe Benefits of Owning a PetThe Frustration of Arguing About the TruthA Manifesto on Curbing the Technology TrapFeeling Overwhelmed? Take a BreakThe Cycle of Life: War, Peace, Happiness, and...On SuperstitionsThe Frustration of WaitingDrop this Thought in and See What Truth ArisesA Simple Yet Important Phrase to Bring into Your LifeHave You Tried the Freedom Practice? Parents and Coping and the Terrible TwosAnxiety, Worry, Stress: Living in the MomentStress, Emotions and Body ResponseTake My Advice, I'm Not Using ItProfessional Sports, Stress and DepressionMindfulness in Daily LifeI Found That Story Very "Touching"Cortisol: Why You Need to Know About ItRecharging Yourself Through Relationships and Giving to OthersNewly Married Couples and Sexual FrequencyCash Still Tight Around the Holidays? A 3 Step SolutionManaging Holiday Stress: Families + Holidays Do Not Always = Warm and Fuzzy TimesMindfulness, Intuition and the BrainThe Art of Pacing - Live Long and ProsperThe Pleasure, Beauty and Power of MusicDialectical Behavior Therapy Skills that Help Women Survive Stress Mindfulness for Stressed Teens: An Expert Interview With Gina Biegel, MA, LMFTDid You Know? Some Surprising Data about Stress An Expert Interview with Darrin Zeer on Managing Work Stress Where You Need to Look to Change Your LifeMake Your Life as Inconvenient as PossibleHow to Be Sick: A Mindful GuideA Lesson from Psalm 126New Research: Mindfulness and Adolescent Boys A Bit of Humor that Can Change Your DayHow a Flexible Body Makes a Flexible MindThe Mind Traps that Hold Us BackRewiring Your Brain for the Digital Age: A Good Thing?Software to Help with our Web Addictions? Bad Habits: Do You Have a Choice? The Most Important Way to Start Your DayIs the Storm Outside or In Your Mind? Thx: A 1 Minute Exercise Opening to the Space in Your Life: A Needed Reflection12 Hours Unplugged: Cravings, Urges, and Insights Oh My! Saturday: The 12 Hour Unplug Challenge What You Need to Know about the Dangers of Meditating for Relaxation Facebook: Research Shows Your Privacy at RiskThe Link Between Anger and StressNeuroplasticity: The Good, Bad and How it Affects YouUsing Your Brain to Work with Difficult Emotions3 Practical Steps to Making a Happier BrainHow to Find the Wisdom Inside to Mend Your Life Forgot Resolutions Already? 2 Strategies to Get You Back on TrackTrauma: A Mindful DialogueThoughts are Not Facts: A Story Everyone Should KnowHow to Slow Down Your Racing Heartbeat When Feeling AnxiousWhat Everyone Should Know About the Dangers Facebook Poses to Your RelationshipsElisha Goldstein's Top 10 Blog Posts for 2009Your Worry or Your Life? 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	Elisha Goldstein, Ph.D. A blog about mindfulness, stress-reduction, psychotherapy and mental health.
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In previous blog posts I've written about the importance of taking a time-out from daily busy-ness for our own health and well-being. However, I've rarely talked about something a bit more daring and that is this idea of a daylong (or more) retreat from our usual busy-ness and distractions.

I'm not talking about a holiday vacation, but a day being with ourselves in some way where we actually experience ourselves and what is around us, both pleasant and unpleasant in the present moment.

Many people call this a retreat experience.

If you're at all interested, or even have a barely audible voice deep inside that is interested, I highly recommend this.

There are many different types of daylong retreats. Those that are specifically focused on a particular topic (e.g., women's issues, emotional healing, cultivating compassion, religious-based, stress reduction, etc...).

Even just taking a day out with yourself or with a friend, to go out on a hike if that's not something you usually do can be considered a retreat.

Those who follow my blogs know I am a proponent for learning how to become more present to our daily lives for our own health and well-being (aka "mindfulness"). Many of these retreats offer mindfulness-based approaches. For example, individual teachers host mindfulness retreats (e.g. , Mindful Living Daylong Retreat for Resiliency and Emotional Healing During Difficult Times, Saturday November 21^st near Santa Monica, Ca), or Centers run retreats such as Spirit Rock in Northern California or Dharma.org on the East Coast.

Abraham Joshua Heschel said, "Life is routine and routine is resistance to wonder."

Usually we're the last ones on our "to-do" lists and it's very easy to get caught up in the routine of everyday life. Retreats help us take a step-out of our routines to help us get some perspective and come back with the wonder that we may be missing in everyday life.

Please share your thoughts, stories, and questions about retreats. Your additions here provide a living wisdom for us all to benefit from.

Elisha Goldstein, Ph.D. is a clinical psychologist in private practice in West Los Angeles and is author of the upcoming book The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations.

Check out Dr. Goldstein's acclaimed CD's on Mindful Solutions for Stress, Anxiety, and Depression, Mindful Solutions for Addiction and RelapsePrevention, and Mindful Solutions for Success and Stress Reduction at Work. -- "They are so relevant, I have marked them as one of my favorites on a handout I give to all new clients" ~ Psychiatrist.

If you're wanting to integrate more mindfulness into your daily life, sign up for his Mindful Living Twitter Feed. Dr. Goldstein is also available for private psychotherapy.

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<a href="//mhn.centersite.org/poc/view_doc.php?type=doc&id=33779&cn=117">Keeping You Sane: Do You Need a Day Out? </a>

Thank you!

a break - Dee - May 8th 2010

I use to hide in a large closet upstairs when my boys were small, when my husband was home of course. I had a lamp and a book, a snack and drink and some activities to do and a big ol sleeping bag and pillow. Oh how I miss those days. My boys are grown , 13 and 22 and I miss thoses little retreats I use to take in that silly closet. I have gotten out of the habit because I think I dont need them now but I still do. I am going to find a way to have my little retreats again but they dont need to be in my closet anymore LOL. I have a job and can afford to go someplace for a day. Thanks for the reminder,

Wish I could get a break - Dudu - Nov 16th 2009

Hi Doc I am glad you posted this message as mental as I am I seem to still not get the message of me needing a break.

I am only 21 but I still have a problem communicating with my parents and they just don't help the situation they freak out all the time and force me to communicate, but I find it difficult. I get no help in my disorder which is Bipolar and that makes it difficult to deal with it.

Regards Dudu

Dear Cathy & Resa - Elisha Goldstein, Ph.D. - Nov 10th 2009

Hello Cathy and Resa,

My heart goes out to both of you. Please know that a day out may seem like an aspiration and far out of reach right now. However, even stealing away 5 minutes for a short retreat from time to time or even once a day may be what the doctor ordered. If this seems like too much, even just 1 minute to allow yourself to take a time-out can be a wonderful gift. 

The point here is create a space for connection, which often lends itself toward self care.

May you be healthy in body and mind, free from fear and safe and protected from inner and outer harm.

- Elisha Goldstein, Ph.D.

Re Cathy's comment on "take a break" - Resa - Nov 10th 2009

Cathy, you are so right.  Even though I'm supposed to be the 'ill' one...I am expected to solve every one else's problems.  My primary nemesis right now is my spouse.  Do I get any help for my physical and emotional problems...yea right.  Or, i'm accused of being a pill junkie and my prescribed medication is the root of my imbalance.  Just this mornng after I was accused of being crazy and just hard to deal with.  I felt accused of something I didn't do.  He says it is because the drugs affect my memory.  Well, he's clinical deaf in one ear (side I sit on) and swears I told him different.  Felt as though he was wanting me to walk away, on his way out the door I grabbed my gun from the chest.  I don't know that I would have really hurt myself but I have tried before.  Right now I would like to just disappear.  People like us don't have the "miracle cure" such as hot bubble baths with candles.  Please, who are they kidding. He saw and grabbed my gun.  Lots of them in the gun case.  I went out and looked at them and shut the cabinet.  No bubble baths and candles for me or anyone else who is truely ill.

Well.... - Cathy - Nov 9th 2009

Well, this won't be popular but this taking time for yourself generally comes from a male - well, it is true or maybe from some wealthy female!  I mean really, once I saw Oprah years ago and she was talking to some lady about making time for yourself and they were talking about long baths, lighted candles - especially if you have a special room it was supposed to be good.  Time for myself - what a silly notion.   I hate being needed!  I made choices that I must live with and those mean no day off.