Putting a Stop to Stalkers

Has someone or a group of people been giving you unwanted obsessive attention? Stalking is persistent harassment that can include phone calls, emails, coming to your home or place of business, or following you throughout the day. Stalkers can be strangers or persons known to you such as former dating partners. Stalkers can make your life very difficult and at times can pose a danger to your life. Whether the person stalking you is using the internet or personal contact, it is important for you to take it seriously. Here are some key strategies to help you reclaim your safety and privacy.

1. Communicate clearly that you would like the contact to stop and that a relationship is not wanted now or in the future. Say this without apology and without high emotion. Do not try to let the person down easy by offering explanations. This may be interpreted as a mixed message or as interest on your part.
2. Keep a record of all communication made by the stalker. Take pictures of any damage done by the stalker.
3. Do not ignore any threats. Contact the police and consider obtaining an order of protection. File police reports for any illegal behavior perpetrated by the stalker.
4. Limit the circulation of your personal contact information by having these details removed from all public records. Use a business contact or Post Office Box for correspondence instead. Use an un-listed phone number.
5. If you have children, communicate clearly to them a safety plan and make sure their school has the appropriate information regarding who has permission to interact with your child.
6. Use dead bolt locks and if you lose your keys change your locks immediately.
7. Park and walk in well-lit areas. Be sure to carry a charged cell phone with you.
8. Inform friends, co-workers, and security persons at your business and residence so they can be mindful of the safety concerns. Have a good support system that you can trust and be sure to let them know where you are going and when you should return. This will make sure the right people are aware as soon as possible if you are in danger.
9. Do not argue with, negotiate with, or engage in discussion with the stalker. This engagement simply rewards the stalker and encourages them to continue making contact. Do not respond to instant messages, texts, or other communication.
10. Vary your routine. If you always use the same route or you tweet your location throughout the day, you are much more vulnerable to stalkers. There is more safety in adding variety to your day.

It is important for you to not to isolate yourself. You don’t have to handle it alone. There is strength and safety and letting trusted people know that you are harassed so they can help you with emotional and physical support. Remember harassment is not acceptable or excusable. Your safety and peace of mind deserve to be protected.

Sleep Solutions

Many people have difficulty falling asleep or staying asleep. If you are not getting enough sleep you may end up facing physical, psychological, and social consequences. It may be difficult to focus and concentrate during the day. It is hard to truly apply yourself when you are drained from lack of rest. Here are a number of strategies that may help you improve your sleep:

1. Prepare for bed with calming activity not stimulating activity. Watching television, playing video games, and having an emotionally intense argument are not activities that lead to a good night’s sleep. Try reading, taking a warm bath, drinking caffeine-free tea, or listening to calming music before going to bed instead.

2. Avoid caffeine and nicotine before bed. Taking in caffeine right before bed is really self sabotage and sends your body a very confusing message. Additionally while alcohol may help you fall asleep it disrupts the quality of your sleep and should also not be your sleep solution.

3. Deep breathing. We often spend our days with very shallow breathing. This type of breathing holds stress in the body. When you lay down to sleep, slow down your breathing and take nice, deep cleansing breaths to send your body the message that you can relax.

4. Progressive muscle relaxation. As you lay down, take time to intentionally relax each muscle in your body. When you are so stressed about trying to sleep you end up holding tension in your back, neck, or face, it will be even more difficult to sleep. Go through each area of your body and relax your muscles.

5. Move clocks out of view. It creates more stress if you spend the night watching the time pass. Turn the clocks away from your bed to reduce the pressure.

6. Do not nap and do not sleep in. If you keep taking naps during the day you will continue to have difficulty sleeping on a regular schedule. You are creating a pattern that communicates to your body when it should sleep.

7. Try to limit the noise, heat, and light in your room. Television, uncomfortable temperatures, and music can be stimulating and take your energy and focus away from relaxing. Additionally if the room is bright you may find yourself looking around the room and focusing on things around you instead of allowing yourself to unwind.

8. Address your stress during the day. Often those who suffer from sleep problems, have a lot of worry and anxiety. Work to actively solve the problems that are creating stress for you. Also learn to let go of the things that are beyond your control. By finding ways to handle your stress during the day, you will be less stressed at night.

9. Work out during the day. Exercising right before bedtime can actually make insomnia worse. You may feel more energized and instead of relaxing your body may be charged up for more activity.

10. Reduce time you spend in the bed when awake. If you journal in bed, read in bed, and watch TV in bed, your bed is associated more with activity than rest. If you cannot sleep you should get out of bed to do activities instead of remaining in bed.

11. If you continue to have difficulty falling or staying asleep, you should seek professional help. Whether your sleep challenges are more medical or psychological, there is help available.

12. Adopt positive thinking. If you embrace the idea that your situation is hopeless, you will contribute to your sleep challenges. There is hope. Your sleep may not become identical to others but you can get a higher quality of sleep.