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managing the stress of change and transition

10 Tips for Easing the Stress of Transition and Change

Change is challenging, but we can always choose how to handle the transition.

Post published by Ann Smith on May 19, 2015 in Healthy Connections

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Source: Victory Energy Wellness

Some changes in life are forced on us.Aging is one. Other changes are the result of choices we make to better our lives or accomplish goals we have set. Either way, change is challenging and we always have a choice about how we will handle the transition.

A few years ago, my parents decided to move from the ranch home they had lived in for 20 years in Florida to a smaller home in a Senior Community nearby where they would have fewer responsibilities and enjoy the company of their peers. Although they knew it was necessary, my father’sanxiety began to increase as they faced the challenge of downsizing and letting go of the role of patriarch and homeowner. The move was very difficult for him because marching into the unknown made him feel vulnerable after having the illusion of control for most of his life. He felt old, irrelevant, and feared that this would be the beginning of the end of his life. His anxiety appeared to his family as irritability, stubbornness, and rigidity because we were not used to seeing him vulnerable. As often is the case, within a very short time in their new home, my father became the social and gregarious person he had always been, making the new community his next project in life by starting an annual variety show where he was able to use his leadership skills and his musical abilities to bring joy to my mother and to an entire community.

Now that I am in a similar situation of downsizing my life, I am using my father’s reaction as something I can learn from and perhaps offer solutions to others who will at some point face difficult transitions in life. Marriage, divorce, break-ups, career changes, illness, having children, having an empty nest, financial downturns, moving to a new home or a smaller home, graduating, losing someone you love—all are among the most common transitions for human beings.

Tips for easing the stress of transitions:

1. Admit that you feel vulnerable which may include fear, anxiety, or sadness along with excited anticipation.
2. Become pro-active in the change process. Those who are empowered look for opportunities to make things better. Victims sit back and worry about what will happen from a passive perspective.
3. Know that feelings are not set and you are never stuck with just one feeling. In the same day we may feel afraid and optimistic and excited about the same circumstances. Focus on the positive emotions.
4. Trust yourself based on small or large successes in your past. Ask yourself: When have I managed change before? How did I do that? How did it turn out?
5. Try to avoid obsessing about the future. The solutions for how you feel now are usually in the present.  In my case, I am literally waiting right now to hear from a potential buyer for my house. Instead of trying to push my anxious thoughts into the background, I decided to write this blog.
6. When it seems that your future is dependent on the actions of someone else, you might be inclined to obsess on “What ifs?” A better alternative is to choose to be where you are. Make the moment you are in the most important thing in your mind.
7. Take positive action to get back on track. Stopping certain thoughts isn’t easy without a few tools. Doing something totally different like putting on music and dancing in your kitchen, going for a walk in nature, drinking a big glass of water, opening up your posture (stand and stretch your arms stretched out to each side) and breathing. You can also read something short and inspirational that will steer you in a better direction.
8. Sometimes our minds feel like a runaway train. If you can quiet your mind briefly, you will notice there is always a fork in the road. One option is to let your anxious thoughts hijack your brain (the negative path) or you can find something to begrateful for or you can believe that things have a way of working themselves out (positive path) and choose the positive thoughts.
9. Asking for help when you are vulnerable works much better than being angry, irritable, and critical which pushes people away. Be aware that you may be spreading negative energy to others when you are fearful and obsessed.
10. Many people can lessen their fears and stress fairly quickly with meditation, prayer, or by helping someone else. In other words, get out of your own head.

If you try these tips consistently, you will probably have an easier, but not perfect, transition.

Ongoing fear and distress may be a sign that you may need professional help. For a small number of people, depression can be triggered by stress and will prevent them from bouncing back when things settle down. Anxiety may also make it harder to move on and accept changes.

Although change is good for us, no one change is going to fix everything. In uncertain times we often think we know what is best and can see only one acceptable outcome. However, if you seek and hope for the “highest good” (meaning the best outcome for all concerned) rather than the one acceptable outcome, you may be surprised with something better. The best outcome may not be what you expected, but in the end, it may bring about positive results and options you never expected or considered.

The world is a book,and those who do not travel read only one page.Sitting down at one place ,make no man great.if you want to master d world,you must be a traveler to read multiple pages.

THOUGHT OF THE DAY

THOUGHT OF THE DAY:

"One of the most important ways to manifest integrity is to be loyal to those who are not present. In doing so, we build the trust of those who are present."

richest countries in the world

The Richest Countries in The World in 2013

Countries are said to be rich if people living there are earning enough so they can support themselves. Following are the names of top 10 richest countries in the world. These countries are on the top of GDP per capita recorded according to data gathered in 2012. GDP value is calculated in US dollars and measured in 3 ways:

• The Output value: Measures the goods and services produced by all sectors of the economy.

• The Expenditure value: Represents the amount of goods and services purchased by households, by government along with investments and exports minus imports.

• The Income value: Measures the amounts of money generated in terms of profits and wages.

1- Qatar

Qatar is the number one place in the list of the richest countries, the official language is Arabic and also a Muslim County. The gross Domestic Product (GDP) of Qatar is very high, counting $102, 768, 60. It is situated in Asia. Its capital is Doha. The currency used in this country is Qatari Riyal.
Continent: Asia
Capital: Doha
Currency: Qatar Riyal
GDP: 102, 768, 60$
2- Luxembourg

The majority of Luxembourg is Roman Catholic and the official language of Luxembourg is German and French. The gross Domestic Product (GDP) of Luxembourg is US $ 80, 679.06$. It is situated in the continent of Europe. Its capital is Luxembourg. The currency used in this country is Euro.
Continent: Europe
Capital: Luxembourg
Currency: Euro
GDP: 80, 679.06$
3- Singapore

Singapore is a secular country and people who live in this country belong to several religions Islam, Hindu, Christianity, Chinese Template and other and the official language is English. The gross Domestic Product (GDP) of Singapore is 60, 883.33 $. The country is situated in Asia . Its capital is Singapore. The currency used in this country is Singapore Dollar.
Continent: Asia
Capital: Singapore
Currency: Singapore Dollar
GDP: 60, 883.33$
4- Norway

The gross Domestic Product (GDP) of Norway is 55, 264.45$. It is situated in the Northern Europe . Its capital is Oslo. The currency used in this country is Norwegian Krone.
Continent: Europe
Capital: Oslo
Currency: Norwegian Krone
GDP: 55, 264.45 $
5- Hong Kong

The gross Domestic Product (GDP) of Hong Kong is 50, 708.95 $. It is situated in the continent of Asia. Its capital is Hongkong. The currency used in this country is Hong Kong Dollar.
Continent: Asia
Capital: Hongkong
Currency: Hong Kong Dollar
GDP: 50, 708.95$
6- Brunei

The gross Domestic Product (GDP) of Brunei is 50, 526.35$. Brunei is situated in Asia and the capital is Bandar Seri. The currency used in this country is Brunei Dollar.
Continent: Asia
Capital: Bandar Seri
Currency: Brunei Dollar
GDP: 50, 526.35$
7- United States Of America

The gross Domestic Product (GDP) of The United States of America is 49, 802.15$. The U.S. is situated in the continent of North America. The capital is Washington DC. The currency used in this country is US Dollar.
Continent: North America
Capital: Washington DC
Currency: US Dollar
GDP: 49, 802.15$
8- United Arab Emirates

The gross Domestic Product (GDP) of The United Arab Emirates is 48, 992.47$. It is situated in the continent of Asia. Its capital is Abu Dhabi. The currency used in this country is United Arab Emirates Dirham.
Continent: Asia
Capital: Abu Dhabi
Currency: United Arab Emirates Dirham
GDP: 48, 992.47$
9- Switzerland

The gross Domestic Product (GDP) of Switzerland is 45, 285.8$. Switzerland is situated in the Central Europe. Its capital is Berne. The currency used in this country is Swiss Franc. The official languages of Switzerland are German, Italian, French, Romansch but the German is spoken by over 72% of the inhabitants.
Continent: Europe
Capital: Berne
Currency: Swiss Franc
GDP: 45, 285.8$
10-Kuwait

In the Kuwait 85% population is Muslim while 15% is represented by other religions like Hindus, Christian, Parsi, etc… The gross Domestic Product (GDP) of Kuwait is 43, 846.72$. It is situated in the continent of Asia. Its capital is Kuwait City and the currency used in this country is Kuwaiti Dinar.
Continent: Asia
Capital: Kuwait City
Currency: Kuwaiti Dinar
GDP: 43, 846.72$

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LIST OF OWNERS of Nigerian Oil blocks released

Reports | March 14, 2013 6:50 pm

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Facts challenge the claim that 83% of Nigeria oil blocks is owned by Northerners as claimed Senate Committee chair

(THIS DAY) Contrary to the claim by the Chairman of the Senate Committee on Business and Rules, Senator Ita Enang, last week that 83 per cent of oil blocks in the country are owned by northerners, investigations by THISDAY have revealed that 88 per cent of the oil blocks are owned by multinational oil companies.

On the other hand, indigenous oil operators or Nigerian companies control only about 11 per cent, confirming the assertion by human rights lawyer, Femi Falana, last week that oil majors control and manage the lion’s share of the Nigerian oil and gas industry.
THISDAY had also pointedly observed that Enang’s allegation referred to only indigenous oil operations, not total oil output in the country.
Investigations also revealed that even among indigenous oil operators, northern shareholders/directors do not account/own 83 per cent of local oil output, as Enang’s list left out several oil blocks that had been awarded over the years to Nigerian companies and failed to include oil concessions awarded from 1999 to date.
A breakdown of oil leases granted operators showed that the total number of Oil Mining Leases (OMLs) in operation by December ending 2012 was 109, while Oil Prospecting Leases (OPLs) stood at 92.
The Federal Government had in 2012 set a production target of 2.48 million barrels per day (mbpd), of which 1.5 million barrels of oil per day (mbpd) were expected from the onshore and shallower water terrain, while deepwater concessions accounted for 900,800 bpd, which are currently controlled by the multinational companies.
Of the 2.48 mbpd produced last year, the entire production by indigenous companies totalled 276,000 bpd, accounting for about 11 per cent of Nigeria’s production.
Among the IOCs, Shell Petroleum Development Company (SPDC) produced 605,539 bpd, Mobil Producing Nigeria Unlimited (Exxon Mobil) – 528,000 bpd, Chevron Nigeria – 489,999 bpd, Total Elf – 400,134 bpd, Agip – 98,284 bpd; and Addax  – 90,489 bpd respectively.
In comparison, local oil companies led by the Nigerian Petroleum Development Company (NPDC), the exploration and production arm of the NNPC produced 125,828 bpd in 2012, Seplat Petroleum – 40,033 bpd, Pan Ocean – 7,387 bpd, while others described as independent marginals produced 102,797bpd.
A detailed breakdown of indigenous concessions and their directors/shareholders are shown in the table below:
Indigenous Operators

S/No	Name of Operator	LicenCe	Year of Award	Names of Directors/shareholders
1	Alfred James Petroleum	OPL 302	1991	Adewunmi Sijuade, Goke Sijuade, Adedeji Sijuade, Olayinka Sijude, Adeyemi Osiyemi and Femisola Awosika, with A.O Adeyinka as Chairman
2	Soglas Nigeria Limited	OPL 226	1991	Oscar P. Udoji, P.E Udoji, E.E. Nwosu, with J.O. Udoji as Chairman
3	NorthEast Petroleum	OPL 215, 840 &902	1991	Kommer Complex Limited, Nwokema Ngozi Mbu, Abubakar Jubril and Ashiru B. Aliu, A. Ayankoya with Saleh Jambo as Chairman
4	Optimum Petroleum	OPL 310	1992	R.D. Adelu, Yusuf N’jie and O.A. Aremu with Ibrahim Bunu as Chairman
5	Sunlink Petroleum	OPL 238 & OPL 311	1993	Olaniyi Olumide, Hayford Alile, Samuel Bolarinde, Richard Adelu, Martins Olisa, John Brunner and Emmanuel Ojei
6	Express Petroleum	OPL 108 & 227	1995	Ahmade Rufai, Tajudeen Dantata, Dalhatu Gwarzo, Lawan Omar with Aminu Alhassan Dantata as Chairman
7	Dubril Oil Co. Nigeria	OPL 96	1987	B.N. Itsueli, C.A. Itsueli, O.O. Itsueli, A.E. Ihuegbu with U.J. Itsueli as Chairman.
8	Amni Int. Petroleum	OPL 112 &117	1998 &1999	E.C Edozien, Tunde Afolabi with Sanni Bello as Chairman
9	Atlas Petroleum Int. Nig Ltd	OPL 109	1996	Umaru Ndanusa, Ikechukwu Joseph, Mohammadu Murtala with Arthur Eze as Chairman
10	Consolidated Oil	OPL 103, 458, 136	1993, 1998 &2006	O. Adenuga and Ebi Omatsola with Mike Adenuga as Chairman
11	Oriental Energy Resources	OPL 115	1999	Usman Danburan, Jibril Mohammed Indimi with Senior Mohammed Indimi as Chairman
12	Cavendish Petroleum Nig. Ltd	OPL 110	1996	Gambo Gubio with Mai Deribe as Chairman
13	Allied Energy Resources Nig. Ltd	OPL 120 & 121	2001	Mickey Lawal  as Director with Kase Lawal as Chairman
14	Peak Petroleum	OPL 122	2001	Adekunle Olumide, W. Bolaji, Florence D. Oluokun and Ayodeji Oluokun with M.A. Oluokun as Chairman
15	Summit Oil Nig. Limited	OPL 205 and 206	1990	L.K.O Abiola, Radio Communications Nig. Ltd with M.K.O Abiola as Chairman
16	Crownwell Petroleum Ltd	OPL 305 AND 306	1993	S.K Adejumo with Sair Kuashi as Chairman
17	Famfa Oil Ltd	OPL 216 (OML 127)	1993	Folorunso Alakija wit Modupe Alakija as Chairman
18	MoniPulo	OPL 114, 239, 234, 231	1999, 2008, 2008, 2007	F.A. Agama with O.B. Lulu Briggs as Chairman
19	Yinka Folawiyo Pet. Company	OPL 113	1998	S.T. Folawiyo, T.B Folawiyo with W.I Folawiyo as Chairman
20	Zebbra Energy Limited	OPL 248	2004	S.A. Oloko, Boni Madubunyi, Zimako O. Zimako with A.B.C. Orjiako as Chairman
21	Oil and Gas Limited	OPL 249 and 140	2003, 2006	M.O. I drisu with Reggie Uduhim as Chairman
22	Continental Oil and Gas Limited	OPL 59	1998	Agbolade Paddy, Subair Shefiu with Mike Adenuga as Chairman
23	Emerald Energy Resources	OML 141	2001	J.O. Amaefule, P.L. Caldwell, A.C. Uzoigwe, Amos NUR, C.N. Chieri, Femi Akingbe, F.A. Njoku with Emmanuel Egbogah as Chairman
24	Oranto Petr. Limited	OPL 320	2002	Arthur Eze as Chairman
25	Dajo Oil Limited	OPL 320	2004	R.B. Domingo, M.O. Domingo, U.R. Domingo with Domingo Obande as Chairman
26	Malabu	OPL 245		Dan Etete as Chairman
27	Orient Energy	OPL 915, 916		N. Nwawka with Emeka Anyaoku as Chairman
28	Sahara Energy Exploration	OPL 284, 228, 332	2005, 2006	Buba Lawal, Cole Tonye, Odunsi Ade as Diectors
29	Enageed Resources Limited	OPL 274	2007	Buba Lawal, Cole Tonye, Odunsi Ade as Diectors
30	Seplat	OPL 4, 38, 41	2010	A.B.C. Orjiako and Austin Avuru
31	Ekcrest E & P Limited	OPL 40	2012	Emeka Offor as Chairman
32	First Hydrocarbon	OPL 26	2011	O.A Azazi as Chairman
33	Neconde	OPL 42	2011	Amesi Azudialu, John Umeh, Nnenna Obijesi
34	Niger Delta Western	OPL 34	2012	Olayiwola Fatona, David Richards, P.O. Balogun, T. Omisore
35	Transcorp	OPL 281	2011	Jim Ovia, Tony Elumelu, Femi Otedola, Funso Lawal, Jacob Ajekigbe, Tony Ezenna, Ndi Onyiuke Okereke, Fola Adeola and Nicholas Okoye
36	Starcrest, Cross River Energy & NPDC	OPL 242	2011	Emeka Offor, Chris Garuba
37	Starcrest	OPL 291		Emeka Offor, Gidado Idris, Yzoni Yaw
38	South Atlantic (SAPETRO)	OPL 264 (130)	1998	Miguel Guerrero, Joy Ikiebe, Guerrrero, with T.Y. Danjuma as Chairman
39	Oando	OPL 278, 236	2005, 2006	Magoro, J.A. Tinubu, O. Boyo, M.O. Osunsanya, O. Adeyemo, O. Akpata, Oba Gbadebo, A. Peppe and Appiah Korang
40	Ashbert	OPL 325		Albert Esiri, Ifeoma Esiri
41	Oil World	OPL 241	2007	Gbenga Olawapo, Adekunle Akintola, Ibukun Olawepo, Rachael Akintola
42	Pan Ocean	OPL 98, 275	1976, 2007	F.A. Fadeyi, M.D. Yuduf, S.D. Adeniyi
43	Cleanwater Consortium	OPL 289	2007	Arumeni-Ikhide Joseph, Okey Nzenwa, Abu Ibrahim
44	Afren Global Resources	OPL 907, 917	2005, 2008	Rilwan Lukman, Osmah Shahenshah, Evert Jan Mulder, Peter Bingham, Guy Pass, Bet Cooper, Constantine, Egbert Imomoh
45	Centrica/CCC/All Bright Consortium	OPL 276, 283	2005, 2006	Jake Mirica, John Sheers
46	Gas Transmission & Power Ltd	OPL 905	2005	Ahmed Joda, Babangida Hassan Katsina, Makoji Aduku, Abubakar Joda
47	Global Energy Company Limited	OPL 135	2005, 2010	S.A. Onabiyi, M.A. Koshoni, T.T. Anyansho, J.N. Obiago
48	New Nig. Devt. Company	OPL 733,809, 810,722		Northern State governors
49	Tenoil Petroleum Energy Services	OPL 2008	2007	Jim Ovia, Tony Elumelu, Femi Otedola, Funso Lawal, Jacob Ajekigbe, Tony Ezenna, Ndi Onyiuke Okereke, Fola Adeola, Nicholas Okoye, with Elumelu as Chairman

Marginal Fields Operators

S/No	Name of Company	Licence	Year of Award	Names of Directors/Shareholders
1	Niger Delta Company	Ogbele (OML 54)	1999	Aret Adams, Uduimo Itsueli, Sammy Olagbaju, David Richard, Udi Ibru and Fatona Layi
2	Prime Petr. Ltd &  Suffolk Petr	Asaramaroru (OML 11)	2003	MacPepple Henry,  Macpepple Joy, Macpepple Emmanuel, Macpepple Elfrida and Macpepple Victoria
3	Oriental Energy	Owok (OML 67), Ebok	2006, 2007	Alhaji Indimi, Usman Danburran
4	Universal Energy	Stubb Creek Field (OML 13/14	2003	Amana Nkoyo, Mianaekere Nelson, Abubakar Hayatou, Mboho Emmanuel, Ekpo Akpan, Inyang Etim (Akwa Ibom Govt)
5	Eurafric Energy Limited	Dawes Island (OML 54)	2003	Onoh Anthony, Onoh Christiana, Onoh Ngozi, George Udoekong, Nwauche Eastus
6	Pillar Oil Limited	Umusati/Igbuku (OML 56)	2003	Onosode G.O, Fadahunsi O, Amakiri J., Hassan-Katsina Usman, Tonwe Basife, Obaseki Godwin, Akoyomare Ambrose, Fisher Abayomi, Anaekwena Anthony, Avuru Spencer, Onosode Spencer, Hassan-Babangida
7	Bayelsa Oil Company	Atala (OML 46)		Bayelsa Govt, Brigidi David, Alamieyesheiga Anitonbrapa, Ifimain Ekine, Jonathan Selereipre, Enddeley Francis, Chinwetelu Chris, Willians E.J., Aliyu Abubakar
8	Movideo E&P	Ekeh (OML 88)		Idau Sadiq, Jacobs Kayode, Enahoro Victor, Mohammed Aishatu, Tugger Yusuf, Okwuaive Iyabo, Sadare Raymond
9	Bicta Energy	Ogedeh (OML 90)		Adesemowo G.A, Bashir MM, Onumodu Soye, Akinro C.A, Malberbe T. Unejei T
10	Guarantee Petrr & Owena Oil	Ororo (OML 95)		Rufus Giwa, Ayodele Johnson, Fayose Abiodun, Unuigbe Odion, Omobomi Samuel, Rotimi Luyi, Adefarati Tunde, Duyie Korede, Ojo Segun, Ogedengbe Dele, Aidi Abass, Adegbonmire Wunmi, Amoye Mofisco, Ebiseni Sola, Oladunni Solomon, Agoi-George Segun, Akinruntan F.E, Hassan AlGazali, Eburajolo Victor, S.A. Ajayi
11	Platform Petroleum Limited	Egboma (OML 38)		Edmund Daukoru, Avuru Austin, Amachi Moshe, Adegoke Oluwafeyisola, Addo-Bayero Nasir, Ewendu Chidi
12	Sogenal Ltd	Akepo (OML 90)		Funso Lawal, Joda Abubakar, Harriman Hope, Odu Bunmi, Edohoeket Samuel, Yahaya Mohammed, Dada Nicholas, Yellowe Kenneth
13	Chorus Energy	Amoji (OML 56)		Akerele Chris, Mamman Samaila, Ihetu G.S. Braide Kombo, Banks Nigel, Clubb James, Uhuegbulem Ben, Baba Gana Abba
14	Millennium Oil and Gas	Oza (OML 11)		Ali Chris, Maseli John, Karrs Sastry, Shama Yogi, Igweze Emeka, Bashir Farouk
15	Brittania U-Nigeria	Ajapa (OML 90)		Ifejika Uju, Ifejika Emmanuel, Omu Paul, Otiji Igwe, Ikpeme Ita, Cardoso Tokie, Okonkwo Annie, Inua Mogaji, Mbanefo Louis, Ombu AVM, Horsfall A.K., Ukpong Uche, Ogoro Emomena, Ifejika E.I, Umar Alhaji, Ikpele A.O
16	Network E & P	Qua Iboe (OML 13)		Ajose Adeogun Ladi, Adesomoju Akin Alex -Duduyemi, Adewusi Adebowale, Ifode Yeletide, Gasau Ismaila Musa, John Etop, Olagbede Olufemi
17	Waltersmith Petroman & Morris Petr.	Ibigwe (OML 16)		Isa Abdulrasak, Saleh Danjuma, Utomvie Nyingi, Ita Princess, Okoli Ndubuisi, Kakpovie Anthony, Okpala Eugene, Idrisu Mammudu, Idrisu Lawal, Isokrari Ombo, Nzeakor Nick, Abdulsalami Abdul, Nwabudo Ignatius
18	Midwestern Oil & Gas & Suntrust Oil	Umsadege (OML 56 )		Igbokwe Ken, Afejuku Anthony, Daultry Akpeti, Sagoe Kweku-Mensah, Gambo Lawan, Oshevire William, Mordi Sylvanus, Maidoh Daniel, Fatayi-Williams Babatunde, Mohammed Waziri, Emerhor Otega, Dublin-Green Winston, Mohammed Abubakar, Oduah Stella, Okafor Ugo and Baba-Ahmed Mouftah
19	Independent Energy Limited	Ofa (OML 30)		Ikelionwu Emeka, Ohunmwangho Steve, Yar’Adua Murtala, Okudu Anthony, Bello Shamsudeen, Obaoye Michael, Monanuma
20	Del Sigma	KE (OML 55)		Amachree Sokeiprim, Ungbuku K.D., Bakut J.I, Chaff Kabiru
21	Associated Oil & Dansaki Petroleum	Tom Shot Bank (OML 14)		Machunga Laraba, Gwadah Bitus, Balat Isaiah, Uzor Azuka, Ibok Udo, Uzoechi Isaac, Kadiri Samuel, Afolabi Aderenlr, Yinka Aina
22	Frontier Oil Limited	Uquo (OML 13)		Dada Thomas, Lolomari Odoliyi, Kolade Victor, Yisa Solomon, Nwasikeobi, Alechenu Emmanuel, Bello Falalu
23	Energia Limited & Oando Prod. Devt Ltd	Ebendo/Obodeti (OML 56)		Horsfall A.U, Aribeana Stephen, Shawley Cooker, Bello Lawal, Ene Emeka, Afolabi Ade, Coker Sam, Esiri Albert, Dibiaezue Ifeoma, Hammad Charles, Macgregor Olushola, Oando
24	Goland Petroleum Devt. Company	Oriri (OML 88)		Kingsley Ngelale, Mogaji Gambo, Slako Johnson, Anthony Dotimi
25	Excel Exploration & Production	Eremor (OML 46)		Abiodun Awosika as shareholder
26	Sahara Energy & African Oil Ltd.	Tsekelewu (OML 40)		Baba Lawal, Cole Tonye, Odunsi Ade, Adeniji Titi, Akinla Ladipo, Bently John, Ciroma Musa, Odili Obi F., Du-Frayer
27	Green Energy International Ltd	Otakikpo		A.A. Olojede as shareholder
28	All Grace Energy	Ubima (OML 46)		Adeola Adenikinju, Sola Alab

Relaxation Techniques

Four Relaxation Techniques

"Happiness is not an acquisition. It's a skill." --Barbara De Angelis, PhD, 1994

1. Progressive Relaxation
2. Biofeedback
3. Guided Imagery
4. Externalizing

Try using a relaxation exercise if you’re feeling stress, anxiety, or anger.

Progressive Relaxation:

Most of the time, we are unaware of tension in our bodies until it escalates into headaches, muscle tightness, even vomiting, diarrhea, and ulcers in more extreme situations. An important part of recovery is becoming aware of our feelings. Our thoughts and feelings are major sources of this tension; creating tightness in neck and shoulders, the lower back, stomach, or legs and feet. However, we aren't always aware of our internal state, so, another way to recognize and manage some of our internal feelings is through identifying what it feels like to be tense.

Progressive relaxation can help us learn to recognize the tension or stress in our bodies, so we can STOP it before it becomes a major physical problem (headache, muscle tightness, etc). Progressive Relaxation exercises purposefully create tension beginning from one end of our bodies to the other. What’s the purpose? It helps us recognize what tense and relaxed feels like. Since we all store stress in our bodies, we can only release body tension if we are AWARE of it.

Biofeedback:

Many times we become aware of our stress, anxiety or anger from symptoms such as: feeling hot, sweaty, flush, increase in heart rate, or noticeable fidgeting.

Thoughts and feelings which create fear can initiate the fight or flight response in all of us. A potential threat (ex: seeing a spider in front of you) can cause a chemical reaction in our bodies (release of adrenaline). The release of adrenaline can cause an immediate increase in heart rate and breathing, which then causes the release of even MORE adrenaline!

Even small amounts of stress we are unaware of can release stimulating chemicals.

What can we do when our bodies start to "take over"? It’s neat, we can "trick" our bodies into a calm state (similar to just waking up in the morning) and even out of a fight or flight response.

We do this by slowing our breathing down (this is in our control), which in turn slows our heart rate, which STOPS the release of our natural stimulants! Our body is fooled out of what it thought was a dangerous situation.

Here’s a simple Breathing Technique:

It’s called TRIANGLE BREATHING.

1. Inhale for 3 SLOW seconds
2. HOLD IT for 3 SLOW seconds
3. Exhale completely for 3 SLOW seconds.
4. Repeat 3 times.

It’s easy to remember because a triangle has three sides, and each step involves the number 3.

If you like Triangle Breathing, it can go one more step. During the inhale, say to yourself, "I am...", and on the exhale, "relaxed..." (relaxing music can be played while you do this).

"I am.......................relaxed........................". You can repeat the breathing for as long as you wish; if done long enough, you may fall asleep.

It’s amazing how quickly triangle breathing can calm our bodies; bringing our breathing and heart rate go back to baseline.

Guided Imagery:

You can do Guided Imagery yourself, but is is most helpful when guided by a friend or counselor.

Guided Imagery can help us:

• Get in touch with our inner voice/guide
• Work on problems
• Process past, present, and future events.
• Remind us of the safety and security we all have within

What is our inner self or guide? It is the true self we all have. The true self is who we are fundamentally, unaffected/unhindered by our environment, daily stress, or other people’s influence. Our inner guide gets drowned out in daily life - we can’t hear it and we aren’t accustomed to tuning ourselves in to listen. Many people block their inner voice or are unaware they have one.

Guided imagery can help us reconnect with our inner guide/voice; helping find sources of stress and remind us of the safety and security that is always with us, if we just let ourselves visit it.

Most counselors are familiar with guided imagery and can help get you started connecting with your inner guide (the counselor in all of us).

Many times, a very helpful part of guided imagery is the processing/talking about our experiences just after the imagery exercise is finished. Processing can help bring internal messages into the here and now (real life), where we can evaluate how these messages fit for us.

A general imagery may go something like this:

1. Get yourself into a relaxed state
2. A friend or professional guides you through a verbal exercise (speaking slow and soft, incense can be burned while you do this too).
3. Imagery guides you deep into a safe place where your inner guide may speak to you
4. When you awake from the imagery, a sense of peace is with you, and you may have new thoughts about something that’s been troubling you.

SAMPLE IMAGERY

Externalizing:

This technique is especially useful for people with chronic body pains: back, neck, foot, headaches, etc.

Like guided imagery, using a friend or professional is a good way to begin mastering this skill. Externalization is the same kind of exercise as guided imagery, but with a different focus:

1. Get into a relaxed state
2. A friend or professional guides you through a verbal exercise (speaking slow and soft, incense can be burned while you do this too).
3. However, this verbal exercise focuses on developing a defined picture of your pain (in your back, neck, etc), LOOKS LIKE.
4. The person guiding the imagery will ask you to focus on the pain, determine it’s size, shape, color, etc.
5. Once you get a good picture and sense of the pain’s size, shape, activity, you can develop a way (during the imagery) to dissolve it, or remove it from your body. see example below:

Example:

Maybe the pain you feel in your back looks like cold steel, in the shape of a jagged metal ball, the size of your fist. And it feels like it is twisting around in your lower back.

If this was your description of the pain, you will then develop a meaningful way for YOU to eliminate it (temporarily). You could imagine the ball gets surrounded by warm water (removing the coldness of the steel), then the water has abrasives in it which grind down and remove the jagged edges on the steel ball....eventually, picture a hot source in the center of the ball which melts the steel from within, completely dissolving it.

While this may sound far fetched, once you get deep into a guided imagery, this really works. It’s not a permanent fix, but it can temporarily relieve pain, and for some people, even a few minutes is a relief.