StressManagement

CorporateTrainingMaterials
TrainingManual

TABLE OF CONTENTS
ModuleOne:GettingStarted...............................................................................................................3
WorkshopObjectives................................................................................................................................3
PreAssignmentReview............................................................................................................................3
ModuleTwo:UnderstandingStress.....................................................................................................5
WhatisStress?.........................................................................................................................................5
WhatisEustress?......................................................................................................................................5
UnderstandingtheTripleAApproach......................................................................................................6
ModuleThree:CreatingaStressReducingLifestyle.............................................................................7
EatingProperly.........................................................................................................................................7
ExercisingRegularly..................................................................................................................................8
SleepingWell............................................................................................................................................8
ModuleFour:AlteringtheSituation...................................................................................................10
TheFirstA...............................................................................................................................................10
IdentifyingAppropriateSituations..........................................................................................................11
CreatingEffectiveActions.......................................................................................................................11
ModuleFive:AvoidingtheSituation..................................................................................................12
TheSecondA...........................................................................................................................................12
IdentifyingAppropriateSituations..........................................................................................................12
CreatingEffectiveActions.......................................................................................................................13
ModuleSix:AcceptingtheSituation...................................................................................................14
TheThirdA..............................................................................................................................................14
IdentifyingAppropriateSituations..........................................................................................................15
CreatingEffectiveActions.......................................................................................................................15
ModuleSeven:UsingRoutinestoReduceStress................................................................................16

PlanningMeals.......................................................................................................................................16
OrganizingChores...................................................................................................................................17
UsingaToDoList...................................................................................................................................18
ModuleEight:EnvironmentalRelaxationTechniques.........................................................................19
FindingaSanctuary................................................................................................................................19
UsingMusic............................................................................................................................................20
SeeingtheHumor...................................................................................................................................20
ModuleNine:PhysicalRelaxationTechniques....................................................................................21
SoothingStretches..................................................................................................................................21
DeepBreathing.......................................................................................................................................22
TensingandRelaxing..............................................................................................................................23
Meditation..............................................................................................................................................24
ModuleTen:CopingwithMajorEvents..............................................................................................25
EstablishingaSupportSystem................................................................................................................25
CreatingaPlan.......................................................................................................................................26
KnowingWhentoSeekHelp...................................................................................................................26
ModuleEleven:OurChallengetoYou................................................................................................28
CreatingaStressLog..............................................................................................................................28
WeekOne:RecordingEvents..................................................................................................................30
WeekTwo:IdentifyingStressorsandCreatingaPlan............................................................................30
WeekThree:CreatingNewHabits..........................................................................................................31
ReviewingandEvaluating......................................................................................................................31
ModuleTwelve:WrappingUp............................................................................................................32
WordsfromtheWise..............................................................................................................................32

When stress is at its highest, just know it

can only go down.
Tom Rataj

Module One: Getting Started

WelcometotheStressManagementworkshop.Positiveand
negativestressisaconstantinfluenceonallofourlives.Thetrick
istomaximizethepositivestressandtominimizethenegative
stress.Thisworkshopwillgiveparticipantsathreeoptionmethod
foraddressinganystressfulsituation,aswellasatoolboxof
personalskills,includingusingroutines,relaxationtechniques,and
astresslogsystem.

Workshop Objectives
Researchhasconsistentlydemonstratedthatwhencleargoalsareassociatedwith
learning,itoccursmoreeasilyandrapidly.Withthatinmind,letsreviewourgoals
fortoday.
Attheendofthisworkshop,youshouldbeableto:

Identifythebestapproachtoastressfulsituation(Alter,Avoid,orAccept)

Understandwhatlifestyleelementsyoucanchangetoreducestress

Useroutinestoreducestress

Useenvironmentalandphysicalrelaxationtechniques

Bettercopewithmajorevents

Useastresslogtoidentifystressorsandcreateaplantoreduceoreliminatethem

PreAssignment Review
ThepurposeofthePreAssignmentistogetyouthinkingaboutthestressmanagementstrategiesyou
arealreadyusingandwhereyouwouldliketoimprove.

Asapreassignment,youwereaskedtoanswerthefollowingquestions:

Onascaleofonetoten,rateyourcurrentstresslevel.(Oneisnostressatall,fiveismoderately
stressed,andtenisonthevergeofanervousbreakdown.)

Wherewouldyoulikeyourstressleveltobe?

Whatarethemajorstressorsinyourlife?

Whatdoyouseeasthemajorchallengestoresolvingyourstress?

Whatareyoucurrentlydoingtomanageandreducestress?Whatwouldyouliketobedoing?

Adopting the right attitude can convert a

negative stress into a positive one.
Hans Selye

Module Two: Understanding Stress

Tobegin,letslookatwhatstressis.Wellalsoexplorehowstresscan
bepositiveandnegative,andwelllookattheTripleAapproachthat
willformthebasisofthisworkshop.

What is Stress?
TheRandomHouseDictionarydefinesstressas,physical,mental,oremotionalstrain
ortension,and,asituation,occurrence,orfactorcausingthis.Thewordstress
actuallycomesfromaLatinwordmeaning,distress.
Stresscanbedifficulttopindownbecauseitisaveryindividualthing.Forme,public
speakingisverystressfulbutitmaybeoneofyourgreatjoysinlife.Rememberthis
duringthisworkshop:sincestressisdifferentforeveryone,yourapproachmustbe
personalized,too.Typically,weinterpretstressasanegativething,butitdoesnthavetobethatway.

What is Eustress?
Eustressmeansstresswithapositiveeffect.Itwascoinedbypsychologist
RichardLazarusin1974.
Howcanstressbepositive,youask?Thinkoftheemotionalstraincausedbythese
positiveevents:

Winningarace

Beinganewparent

Ridingarollercoaster

Watchingascarymovie

Inthesesituations,thephysical,mental,oremotionalstrainactuallyproducespositiveemotions,rather
thanthenegativeemotionsusuallyassociatedwithstress.Withoutdistressoreustress,lifewouldbea
prettyboringride!

Understanding the Triple A Approach

Inthisworkshop,wewillgiveyouthreemainwaystoapproachstress.Itis
importanttorememberthatyouhaveachoice!Youcanchooseto:

Alterthesituationoryourapproachtoit.

Avoidthesituation.

Acceptthesituation.

Beforeweexplorethisapproach,however,letslookatthefoundationofalowstresslifestyle.

Tension is who you think you should be.

Relaxation is who you are.
Chinese Proverb

Module Three: Creating a StressReducing Lifestyle

Tobegin,letsexplorethefoundationofapositive,lowstress
lifestyle.Thisfoundationismadeupofthreebuildingblocks:diet,
sleep,andexercise.Nostressreductionprogramwillbesuccessful
inthelongtermunlessyouhavethissolidfoundation.

Eating Properly
Formanypeople,mealshavebecomeanafterthought,madeupoffastfood,and
frozenitemsinboxes.Mostadultsknowwhattheyshouldeattheyjustdonteat
it.In2010,theCentersforDiseaseControlintheUnitedStatesestimatedthatless
thanaquarterofadultsgettheirrecommendedservingoffruitsandvegetables
eachday.
Stickingtoahealthydietisakeypartofmanagingstress.Givingyourbodythe
properfuelwillgiveyoutheenergyyouneedtobattletheharmfuleffectsofstress.Remember,garbage
in,garbageout!
Anychangesindiet,sleep,andexercisemustbelifestyleoriented.Therearenoquickfixes.Withthisin
mind,setsmallgoalsforyourself.Perhapsthisweekyourgoalwillbetoeatapieceoffruiteveryday.
Or,perhapsyoullswapoutthatlunchtimeburgerforasalad.
Rememberthatprogressisveryindividual.DontexpectyourselftostarteatinglikeanOlympicathlete
assoonasyoumakethedecisiontoimproveyourlifestyle.Celebrateeachhealthychoice:everytime
yousaynotothatbagofchips,everytimeyouchoosevegetables,everytimeyoueatasmallerportion.
Dontbetoohardonyourselfwhenyoumakeanunhealthychoice;justfocusondoingbetterthenext
time.

Exercising Regularly
Findingtimetotakecareofourbodiesisanotherchallengemanyofusface.
Exerciseisanimportantpartofstressreductionformanyreasons,including:

Exercisemakesyoustronger,andthereforemoreresilienttostress.

Exercisehelpsclearyourmind,reducingtheharmfuleffectsofstress.

Exercisecanhelpyouworkoutthenegativeemotionsthatcanresultfromstress,suchasanger
andfrustration.

Exercisecanalsogiveyoutimealonetothinkthroughstressfulsituations.

Therearetwomainwaystoapproachexercise:thirtyminutesperday,orthreetofiveonehour
sessionsperweek.Ifpossible,trytofindsomeactivitiesthatyouenjoy.Ifyouarehavingtroublefinding
thetimetoexercise,trythesetips.

Takeawalkatlunch.

Walkorbiketoorfromwork,ifpossible.

Takethestairsinsteadoftheelevator.(Youwillbesurprisedathowmanyextracaloriesyou
burn!)

Whenwatchingtelevision,usecommercialbreakstodoquickexercises,suchascrunches,
planks,orstretches.

Standwhentalkingonthephone.(Thiswillalsohelpyourmusclesstretchandpreventmuscle
tension.)

Remember,diet,sleep,andexercisearealllifestylechanges.Startslowly,buildyourcommitment
steadily,staypositiveandfocused,andyouvegotarecipeforsuccess!

Sleeping Well
Thelastbuildingblockofahealthylifestyleissleep.Weknowitisonemore
thingthatyoumaynothavetimefor.Trustus;youdonthavetimenotto
sleep!
Herearesomescarystatisticstakenfromthe2010SleepinAmericapoll
(performedbytheNationalSleepFoundation,basedintheUnitedStates).

43%ofadultsstatedthattheyhadagoodnightssleepalmosteverynight.Anadditional25%
saythattheygetagoodnightssleepafewnightsaweek.

Theaveragepersonneeds7hoursand18minutesforagoodnightssleep,butreceivesonly6
hoursand40minutes.Thatdoesntsoundlikeabigdifference,butoverthecourseoftheyear
thatsabout230hoursofsleepdebt!

28%ofadultsstatedthatsleepinessinterferedwiththeirdailyactivitiesatleastafewdaysa
month.5%reportedthatitdoessoalmosteveryday.

Aboutaquarterofadultshavedrivenwhiledrowsy.

Trythesetipstohelpyougetagoodnightssleep.

Useyourbedjustforsleepingnotforreading,watchingTV,working,etc.Likewise,trytosleep
justinyourbed,notonthecouchorinthearmchair.

Makeyourbedroomacomfortableplace,withcurtainstokeeplightout,anappropriate
amountofblankets,andnonoiseordistractions.

Trytogotobedandgetuparoundthesametimeeachday.

Havearoutinebeforeyougotobed.Acupoftea,afewstretches,afewmomentsof
meditation,awarmbath,andquietmusicareallgreatwaystorelax.

The greatest weapon against stress is our

ability to choose one thought over another.
William James

Module Four: Altering the Situation

Nowthatwehavethebasicbuildingblocksofastress
reducedlifestyle,letstalkabouthowwedealwithstress.
Weveheardthesaying,Aleopardcantchangeitsspots,
butwedliketodisagree.Whendealingwithstress,there
areoftenmanywaysinwhichyoucanchangeyour
approachorthesituationtomakeitlessstressful.

The First A
Aswehavementioned,yourfirstoptionwhendealingwithstressistoalterthe
situationoryourapproachtoit.
Youcanalteryourapproachby:

Thinkingpositivelyandhavingapositiveattitude

Improvingspecificskillsthatwillhelpyoumanagethesituation

Doingsomethingdifferently

Someexamples:

Youalwaysfindgoingtothedentiststressful.Youdecidetothinkpositivelyaboutit:Well,ifI
getthisoverwith,itwillbedoneforawholeyear.Youalsodecidetobringalongsomerelaxing
musictohelpyoucopewiththeappointment.

Youfindinteractingwithaparticularcoworkerstressfulbecausetheytendtobevery
aggressive.Youdecidetotakesomecommunicationandassertivenesstraining.

Traffichasbecomeheavyonyourmorningcommute.Youdecidetotakeadifferentroute.

Identifying Appropriate Situations

Alteringthesituationisoneofthemosteffectivestepsyoucantaketowards
managingyourstress.Bytakingcontrolofthesituationandchangingittobeless
stressful,youareputtingthepowerbackinyourhands.
However,thereareafewinstanceswherealteringthesituationisnotappropriate,
includingsituationswhere:

Alteringthesituationisnotsafe.(Forexample,youfindwearingyourseatbeltclaustrophobic,
soyoudontwearit.)

Alteringthesituationmeanstransferringthestresstosomeoneelse.(Thatsjustmean!)

Creating Effective Actions

Therearealsosomeappropriateandinappropriateactionstoconsiderwhen
alteringasituation.Makesurethatthebenefitwillbeworththeeffortinthe
longterm.Forexample,youmaywanttotakeadifferentroutetoavoidtraffic,
butifthatroutewilltakeyou40minutesoutofyourwayandcausemore
stress,itmaynotbeworthit.
Makesurethatyouractionsarehelpfulandkindtoallinvolved.Addingnegativitytoyourlifewillnot
helpreducestress.

The activity of worrying keeps you

immobilized.
Wayne Dwyer

Module Five: Avoiding the Situation

Inthepreviousmodule,wetalkedabouttakingpoweroverthesituation
andchangingittomakeitlessstressful.Inthismodule,wewillexplore
anotherwaytotakepoweroverstressfulsituations:byavoidingthem
entirely.

The Second A
ThesecondAstandsforAvoid.Ifdrinkingcoffeegivesyouindigestion,andcausesyou
stressandembarrassmentatwork,dontdrinkcoffee!
ThisAisallaboutidentifyingthethingsthatyouneedlesslystressabout,andhowto
removethoseitemsfromyourlife.

Identifying Appropriate Situations

Avoidingthesituationisappropriateif:

Repercussionsarenonexistentorextremelyminor

Otherpeoplearenotnegativelyimpacted

Donotusethisapproachif:

Avoidingwillcausemorestressinthelongtermthantheshortterm(forexample,avoidingthe
dentistordoctorsoffice)

Avoidingwilltransferstresstosomeoneelse

Avoidingwillnegativelyimpactyourhealthand/orsafety

Creating Effective Actions

OneofthemostpowerfultoolsforavoidingastressfulsituationisthePositiveNo.
Thistoolenablesyoutosaynoinawaythatmaintainscontroloverthesituation,
butdoessoinaconstructive,assertiveway.
ThePositiveNocomesinseveralforms.

Sayno,followedbyanhonestexplanation,suchas,Iamuncomfortable
doingthatbecause

Saynoandthenbrieflyclarifyyourreasoningwithoutmakingexcuses.Thishelpsthelistenerto
betterunderstandyourposition.Example:IcantvisitourneighborrightnowbecauseI
promisedJennyIwouldtakehertotheplayground.

Sayno,andthengiveanalternative.Example:Idonthavetimetoday,butIcouldscheduleitin
fortomorrowmorning.

Empatheticallyrepeattherequestinyourownwords,andthensayno.Example:Iunderstand
thatyouwanteveryonetopartakeintheroastbeefsupper,butIdonoteatbeef.

Provideanassertiverefusalandrepeatitnomatterwhatthepersonsays.Thisapproachmaybe
mostappropriatewithaggressiveormanipulativepeopleandcanbeaneffectivestrategyto
controlyouremotions.Example:Iunderstandhowyoufeel,butIwillnot[orcannot]
Remembertostayfocusedandnotbecomesidetrackedintorespondingtootherissues.

Remember;onlyusethisapproachinappropriatesituations,asdiscussedintheprevioustopic.

When we change our perception, we gain

control.
Greg Anderson

Module Six: Accepting the Situation

BenjaminFranklinoncesaid,Inthisworldnothingcanbesaidtobe
certain,exceptdeathandtaxes.OurfinalAwillhelpuscopewith
thosethingsthatcannotbechanged.

The Third A
OurthirdAwillhelpusdealwiththosethingsinlifethatjustneedtobedone,even
thoughtheyareunpleasant.Acceptingthesituationasitis,andbeingaspositiveas
possibleaboutit,iswhatthisthirdAisallabout.Youcanevenusesomeofthe
principlesfromthefirstAtoalteryourattitudeandmakethesituationalittleless
stressful!
Someexamplesinclude:

Goingtothedentist

Takingaturnpresentingateamprojectinsteadofpassingitofftosomeoneelse

Visitingalonelyneighborwhotendstobeunpleasant

Identifying Appropriate Situations

Acceptingthesituationisappropriatewhen:

Thetaskmustbedoneeventually

Avoidingoralteringitwouldcauseunduestresstoyouoranotherperson

Acceptingthesituationisnotappropriatewhen:

Youaredoingsojusttopleaseothers

Avoidingoralteringitwouldreduceyourstressmorethanacceptingit

Youareacceptingitbecauseyoufeelyouhavenochoice

Creating Effective Actions

Somepeoplefeelthatacceptingstressfulsituationsandlivingthroughthemmakes
thempowerless.Thisisnottrue.Withthismodel,youarechoosingtoacceptthe
situationratherthantoalteroravoidit.Often,havingthatpowerofchoicecan
reducestressgreatly.
Anothertacticthatcanhelpyouacceptasituationispositivethinking,asdiscussed
inthefirstA.Or,identifythebenefitsofacceptingthissituation.Earlier,weusedtheexampleoftaking
aturnpresentingateamprojectinsteadofpassingitofftosomeoneelse.Ifyouwentaheadand
presentedtheteamproject,youcouldgainmanythingsfromit,including:

Respectfrommanagersandcoworkers

Selfrespect

Moreconfidenceandexperiencewhenspeakinginpublic

The better work men do is always done

under stress and at great personal cost.
William Carlos Williams

Module Seven: Using Routines to Reduce Stress

Routinesallowustosystematizetheunchangingelementsofour
life,sothatyoucanspendyourenergyonmoreworthwhile
projects.Byplanningmealsinadvance,havingasystemfor
chores,andusingtodolists,youcanrunamoreefficient
environmentandhavefewerthingstoworryabout.

Planning Meals
Herearesomeideastomakepropermealsapartofyourhousehold.

Takeanhourontheweekendtoplanmeals,createagrocerylist,andgo
shopping.Makesuretoincludeanyonewholivesinyourhousehold.

Inthegrocerystore,stayaroundtheouterperimeter,wherefreshfruit,
vegetables,meat,anddairyareusuallykept.Trytostayawayfromfrozenandprocesseditems.

Takeadvantageofnonprocessedshortcuts,likepretrimmedmeat,saladkits,andpregrated
cheese.

Ifyoufindithardtokeepfreshfruitinthehouse,trystockinguponfrozenfruit.

Tryexperimentingwithslowcookers.Theyareinexpensivetopurchase,useinexpensive
ingredients,areeasytouse,andtheyenableyoutohavesupperreadyassoonasyougethome.

Themenights,liketacosorpersonalpizzas,areagreatwaytocustomizeindividualmealsand
encouragefamilymemberstotrynewthings.Justremembertoloadupontheveggiesandgo
easyonthedoughandcheese.

Byplanningmealsinadvance,youllaccomplishtwothings:youwillreduceyourstressduringtheweek,
asmealswillbeplanned,andyouwilleatbetterandfeelbetter!

Organizing Chores
Itsalsohelpfultobuildroutinesaroundchores.Everypersonovertheageofthreein
yourhouseholdshouldhelpwithchores.Tomakechoresmorepalatable,wesuggest
thatthehouseholdjointlymakealistofthingsthatneedtobedone,andtheneach
personcanchooseafewtasks.Unpleasanttasks,likecleaningthebathroom,canbe
rotated.
Youngerchildrencanperformtaskslike:

Settingthetable

Makingtheirbed

Sortinglaundry

Feedingpets

Preparingsomepartsofmeals,likesaladkits

Olderchildrencanhelpwithtaskslike:

Helpingtocookmeals

Helpingyoungerchildrenwiththeirchores

Loadingandunloadingthedishwasher

Foldingandputtingawaylaundry

Havingassignedtasks,anddesignatedtimestoperformthosetasks,willhelpyoukeepaclean,orderly
household.Intheend,itmeanstheresthatmuchlesstoworryabout.

Using a ToDo List

Atodolistisoneofthemostpowerfullifemanagementtoolsthatthereis.Bestof
all,itisinexpensiveandeasytouse.Itcanbecustomizedforhomeorwork,andit
canbeusedbyindividualsorfamilies.
Tomanagehouseholdtasks,wesuggestcreatingaProductivityBinder.Atthefront,
placeacalendarforthemonth.Next,placelooseleafpagesinthebinderandlabel
eachwithadateofthemonth.Oneachpage,makealistofthethingstobedonethatdayandwhois
responsibleforeachitem.Crosseachitemoffwhenitiscomplete.Incompleteitemscanbetransferred
tothenextday.Thebinderformatmakesiteasytokeepyourfamilycalendarandtodolistinonespot,
plusnewsletters,reminders,flyers,andotherimportantinformation.
Atthebackofthebinder,youcankeepcalendarsforsubsequentmonthssothateventsandtodoitems
canberecordedastheycomeup.Attheendofthemonth,simplyremovetheoldcalendar,andmove
thenewcalendarfromthebackofthebooktothefront.
Individualscanusethisapproachaswell,althoughyoumaywanttouseaspiralnotebookfor
portability.
Werecommendkeepingseparatejournalsforworkandhometomaintainyouroptimumwork/life
balance.

It's not stress that kills us; it is our reaction

to it.
Hans Selye

Module Eight: Environmental Relaxation Techniques

Sofar,wehavetalkedabouthowtocreateastressreducinglifestyle,
andhowtoreducetheimpactofstressfulsituations.Despiteallthese
preventativesteps,stresswillstillhappen.Whenitdoes,its
importanttohavesometoolstokeepcool.

Finding a Sanctuary
Haveyoueverwishedthatyoucouldjustescapetoapersonalparadisewhenthings
gettough?Perhapsyouimagineatropicalbeach,oracozycampsiteinthemiddleof
thewoods.Althoughescapismisntagoodplanlongterm,havingamentalplaceto
escapetoandregroupcanbeausefultool.
Tocreateyourpersonalsanctuary,startbythinkingofyourfavoriteplace.Itcanbe
anywhereatropicalisland,asnowymountain,anexoticjunglewhereveryoufeelmostrelaxedand
safe.
Now,useyoursensestocapturealltheelementsofyoursanctuary.

Whatdoyousee?

Whatdoesitsmelllike?

Whatdoesittastelike?(Forexample,youmaybeabletotastethesaltintheairbytheocean.)

Howdoesitmakeyoufeel?

Whattexturesdoyouassociatewiththisplace?

Whatsoundswouldyouhear?

Feelfreetocreateaphysicalsanctuarybywritingdownyourobservations,drawingapicture,oreven
tuckingawayaphysicalpieceofit(likearockorleaf)inyourdesk.

Using Music
Musiccanalsobeagreatsootherforthesoul.Expertsbelievethattherhythmhas
powerfuleffectsonourbodies.
Ifyouneedtorelax,trytolistentosomecalmingmusic.Jazz,classical,andeven
naturesoundsaregreatwaystotransportyoutoanotherplaceandgiveyoutimeto
unwindandregroupafterastressfulsituation.Musicwithanupbeattempocan
helpyougetbackinthegrooveandupyourmood.
Ifyouaremusicallyinclined,playinganinstrumentandsingingalongcanrelieveatonofphysicaland
mentaltension.(Evenifyouarentmusicallyinclined,putonyourfavoritesongandsingalong!We
guaranteeitwillmakeyoufeelbetter.)

Seeing the Humor

Humorisanothergreatstressreliever.Ithasbeenscientificallyproventhata
goodbellylaughlowersbloodpressure,reduceshormonescreatedbystress,
givestheimmunesystemaboost,andcreatesasenseofwellbeingand
happiness.
Rememberthesepointswhenusinghumorasstressrelief.

Readingafunnystoryorjokecanbeagreatwaytomakeyoulaugh.

Keepingahumorouscalendarinyourcubicleisagoodwaytohavealaughathand,particularly
ifitsthepageadaytype.Justmakesureitsappropriateandpermittedinyouroffice.

Seeingthehumorinastressfulsituationcanbedifficult,butitcanalsohelpyouputthingsin
perspective.Trytoimaginehowthesituationmightappearfromtheoutside,orhowyoumight
seeitdowntheroad.

Sharingalaughwithfriendsandfamilyisalwaysagoodpickmeup.Whensharingjokesat
work,besensitivetoothers,andmakesurethatwhatyouresharingisappropriate.

Worry and stress affects the circulation,

the heart, the glands, the whole nervous
system, and profoundly affects heart
action.
Charles Mayo

Module Nine: Physical Relaxation Techniques

Stresscancausemanyphysicalsideeffects,including:

Muscletension

Headaches

Highbloodpressure

Insomnia

Depression

Obesity

Digestiveproblems

Increasedsusceptibilitytoillness

Increasedriskofheartattackandstroke

Theseeffectsincreasethelongeryouarestressed,andthehigheryourstresslevel.Havingsomeways
toreducetheeffectsofstressonourbodiesandmindisimportant.

Soothing Stretches
Havingsomequick,easystretchesinyourstressmanagementtoolboxwillhelpyou
easesomeofthephysicaltensioncausedbystress.Infact,thesecan(andshould)be
usedseveraltimesadaytohelppreventmuscletensionandfeelingsofstress.
Althoughtheseactivitiesarenotparticularlystrenuous,itsalwaysbesttocheckwith
adoctorbeforetryinganyphysicalactivity,especiallyifyouhavehealthproblems.
NeckRoll:Letyourchinhangdowntoyourchest.Next,slowlyrollyourheadtoyourleftside,sothat
yourleftearisnearyourleftshoulder.Rollyourheadbackwardsandletyourheadhangasfarbackasis
comfortable.Now,slowlyrollyourheadtotheright,sothatyourrightearisnearyourrightshoulder.

Continuerollingyourheaduntilyourchinisonceagainhangingtoyourchest.Now,repeattheprocess,
butgointheotherdirection(sothatyoubeginbyrollingyourheadtoyourrightshoulder.)
ShoulderShrug:Relaxyourshoulders.Slowlyshrugtowardsthefrontofourbodyandupwards.Next,
shrugyourshouldersdowntowardsthebackofyourbody.Whenyourshouldersarebackintheir
naturalposition,relax,andthenrepeattheexerciseintheoppositedirection.
SideStretch:Standwithyourlefthandonyourlefthip.Placeyourrighthandstraightoutsothatitis
perpendiculartoyourbody.Slowlystretchyourrighthandoveryourhead,totheleft,andbendtothe
leftatthewaistasfarasiscomfortable.Stretchforamoment,andthenslowlyreturntothestanding
position.Repeatfortheoppositeside.
LumbarStretch:Standandplacebothhandsinthesmallofyourback.Archyourbackslowly,feelingthe
stretch.Repeatthreetimes.
Thekeytotheseexercisesistodothemslowlyandregularly.Theyarealsoveryeffectivewhen
combinedwithdeepbreathing,whichjusthappenstobeournexttopic!

Deep Breathing
Deepbreathingisanexcellentrelaxationtoolthatcanbeadaptedforalmostany
situation.Italsohassomephysicalbenefits,including:

Reductioninbloodpressure

Reductioninmuscletension

Boostinmetabolism

Clearingofthemind

Boostinendorphins(ournaturalpainkillers)

Thebasictechniqueisjustlikeitsounds:slowlybreatheinthroughyournose,andthenbreatheout
throughyourmouth.Trycountingslowlyasyoudothis.Eachbreathshouldtaketentotwentyseconds.
(Youwillbeabletotakelongerbreathswithpractice.)
Whenyouareinastressfulsituation,itiseasytounobtrusivelydeepbreathetokeepyourselfcool.This
willalsohelppreventsomeoftheharmfulphysicaleffectsofstress,sincestresscausesustobreathe
faster,makingourbodiesworkharder.
Ifyouhaveafewmomentstoyourself,sitdown,closeyoureyes,andspendafewminutesdeep
breathing.Deepbreathingcanalsobeusedinconjunctionwithpicturingyoursanctuaryorstretching.

Tensing and Relaxing

Believeitornot,intentionallycreatingtensionisarelaxationtechniqueaslongas
youremembertorelaxafterwards!
Trythis:bunchyourhandsupintofistsastightaspossible.Now,slowlyletyour
fingersrollout,feelingthetensionevaporatefromyourhandsandfingers.Tryit
again,slower.Formaximumeffect,deepbreathewhiletensingandrelaxing.
Youcantrythiswithalmostanypartofyourbody.Herearesomeexamples:

Scrunchyoureyesup

Curlyourtoestowardsyourshins

Makeabigfrownandthensmile

Tenseyourabsastightasyoucan

Youcanevenpurposelytenseyourselffromyourtoesallthewayuptoyourhead,andthenrelaxfrom
yourheadtoyourtoes.Remember,thekeyistogoslowly,anddeepbreatheifpossiblewhiletensing
andrelaxing.

Meditation
Meditationistheancientartofmovingyourmindintoadeeperstateof
awarenessthroughrelaxation.Therearemanyformsofmeditation,including
religiousandnonreligiousmethods.
Mostformsofmeditationinvolvesittingorlyinginacomfortablepositionand
tensingandrelaxingcertaingroupsofmuscleswhiledeepbreathing.Otherforms
focussimplyonbreathingandemptyingonesmind.WesuggestdoingsomeresearchontheInternetor
atthelocallibrarytofindinformationonthevariousmethods,astheyarefartoodiversetocoverhere.
Youcanalsoconsultayogastudiooryourchurch.
Ourchallengetoyou:Trymeditatingonceadayforthirtydaysandseehowitmakesyoufeel!

Stress is like an iceberg. We can see one

eighth of it above, but what about whats
below?
Patrice OConnor

Module Ten: Coping with Major Events

Thetoolsthatwehavediscussedsofarwillhelpyou
manageandreducestressinyoureverydaylife.However,
asyouencounterstressfulevents,yourtoolboxwillhave
togrow,too.Thismodulewillexplorehowtopreparefor
majorstressfulevents,andwhattodowhenthoseevents
happen.

Establishing a Support System

Thebuildingblocksthatwehavediscussedsofarwillhelpyousurviveamajor
stressfulevent.Ifyoualreadyhaveaminimalamountofstressandalowstress
lifestyle,youwillbeonestepaheadofthegame.
Maintainingastrongnetworkoffamilyandfriendsisalsoimportant.Keepintouch
withyoursocialsupportsystemeveningoodtimes.Remember,youcanusethe
toolswevediscussedinthisworkshoptohelpothersthroughstressfulsituations.
Instressfultimes,strongbondswithfamilyandfriendswillprovidevaluablesupportandresources.
Takeadvantageofyoursupportsystemswhentimesgettough,andbethereforotherswhentheyneed
you.Itsaninvestmentthatwillrepayyoumanytimesover.

Creating a Plan
Whenastressfuleventarises(orifyouanticipateastressfulevent),creatingaplan
cangiveyouamuchneededsenseofcontrol.Withaplan,youcanfeellikeyoureat
leastalittlebitontopofthings,andthatyouhavepoweroverthesituation.Often,
peoplefindthatmakinglistsandplanning(evenifitsfortheshortterm)restoresa
bitoforderandcontroltotheirlife.
Thingstothinkaboutinclude:

HowcanImaintainahealthylifestyle(withappropriateamountsofdiet,sleep,andexercise)
duringthisperiod?

WhatchangeswillIneedtomaketomylifestyle?

Howwillmyroutinehelpmeduringthisperiod?

Howmightmyroutinechange?

HowcanIusethetripleAapproachtohandlethissituation?

Whatrelaxationtechniquesmightbeappropriate?

WhatsupportsystemscanIrelyon?

Remember,stressisindividual,andthereforeyourapproachshouldbetoo.Ifyousimplycantfindthe
timetoexerciseduringthisstressfulperiod,forexample,andcanmanageonlyatenminutewalkper
day,acceptthatasyournewroutine.Thisisnotthetimeforyoutoputadditionalpressureonyourself.
Afterthestressfuleventisover,trytoreturntoyournormalroutineassoonaspossible.Thiswillhelp
restoreordertoyourlifeandreturnyourstresslevelstonormal.

Knowing When to Seek Help

Despiteyourbestefforts,somesituationsarejusttoostressfultohandleon
yourown.Itisneverabadideatoaskforprofessionalhelpwithstress.
Havinganobjectivethirdpartytotalktoandgetfeedbackfromcanbean
importantpartofyoursupportsystem.
Ifyourewonderingwheretofindhelp,startatyourworkplace.Many
employersofferconfidentialemployeeassistanceprograms.Ifyourorganizationdoesntofferthese
typesofprograms,lookinthephonebookformentalhealthservicesorhotlinesinyourarea.
Itmakessensethatlargeeventswillcauselargeamountsofstress.However,severalsmallstress
causingeventsthathappenincloseproximitycancauseexponentialamountsofstress.Forexample,

imagineamonthmarkedbytheseevents:gettinginafenderbender,makingasignificantmistakeat
work,havinganargumentwithyourspouse,andcomingdownwithabadcold.Youcouldprobablycope
witheachindividualeventasithappened.
Now,imagineifalloftheseeventshappenedinthespaceofafewdays.Yourstresslevelwouldbe
muchhigher,andyouwouldprobablyfinditfarmoredifficulttocope.Thinkofthestrawthatbrokethe
camelsback.
Remember,differentthingsarestressfultodifferentpeople.Askingforhelpisnotasignofweakness;it
isamarkofintelligenceandstrength.

In times of great stress or adversity, it's

always best to keep busy, to plow your
anger and your energy into something
positive.
Lee Iacocca

Module Eleven: Our Challenge to You

Wehavediscussedmanytoolsinthisworkshop,andwehope
thatourideashavesparkedsomethoughtsonhowyoucan
manageandreducestress.However,itshardtoknowhowto
solveaproblemifyoudontknowwhattheproblemreallyis!This
modulewillexplorehowtouseastresslogsystemtoidentify,
reduce,andmanagestressors.

Creating a Stress Log

Astresslogcanhelpyouidentifyyourmajorstressors,anditcanhelpyouidentify
trendsinthosestressors.Identifyingthecauseofstresscanhelpyoureducethe
numberandimpactofstressorsinyourlife,anditcanhelpyoumanagethestress
thatdoesoccur.
Abasicstresslogispicturedonthenextpage.

Whathappened?
Whendidithappen?
Wheredidithappen?
Howhighwasmystresslevel,onascaleofonetoten?(1=NotStressed,5=ModeratelyStressed,
10=Closetoanervousbreakdown)
HowdidIfeel?
Whydidthiseventcausemestress?
WhatdidIdoaboutit?
WhatwouldIliketododifferentlynexttime?

Wesuggestthatyoucopythisformintoathreeringbinderoraspiralnotebook.Youcanmodifythis
formtosuityourneeds,butwerecommendkeepingthebasicfieldsintact,asitwillhelpwiththenext
steps.

Week One: Recording Events

Thefirststageofusingastresslogistogatherinformation.Forsevendays,fillout
yourstresslogeachtimeyoufeelstressedoranxious.Wealsorecommendwritinga
journalentryeachnight,summarizingthedayandyourstressrelatedfeelings.

Week Two: Identifying Stressors and Creating a Plan

Whenthefirstweekisover,sitdownwithyourjournalandablankpieceofpaper.
First,takeamomenttowritedownyouroverallstresslevelbasedontheonetoten
scaleusedinyourstresslog.
Now,writedowntheeventsthatcausedthehigheststresslevels.Next,writedown
theeventsthatcausedstressmostfrequently.Finally,addeventsthatyouknoware
stressfulbutwerenotcapturedduringthepastweek.
Fromthis,identifyyourmajorstressorsandcreateaplanforeach.Somethingstothinkaboutinclude:

WhichA(Alter,Avoid,Accept)mightbeappropriateindealingwiththissituation?

Howcouldlifestylechanges(indiet,sleep,exercise,routine,andorganization)helpalleviatethis
stress?

Whatrelaxationtechniquescouldhelpmecopewiththisstress?

Whatresources(suchassupportsystemsandoutsidehelp)canhelpmereducethisstressor?

Whatwillmyfinalplanlooklike?

Inordertobesuccessful,yourfinalstressmanagementplanshouldsetsmall,achievablegoalsthathave
areasonabletimeframeforcompletion.
Ifyoucannotthinkofawaytoidentifyaparticularstressor,tryconsultingfriendsandfamily.Ifyouare
reallystuckforaplan,setitasideandreviewitlater.

Week Three: Creating New Habits

Nowitstimefortheexcitingpart:puttingyourplanintoaction.Takeoneortwo
smallpartsofyourstressmanagementplanatatimeandincorporatetheminto
yourlife.Tryeachpartforaweekortwo.Ifitworks,makeitapartofyourlifestyle
orstressmanagementapproach.Ifitdoesntwork,makeanoteofyoureffortsand
moveon.Continueincorporatingnewtoolsandhabitsintoyourlifestyleinthis
way.

Reviewing and Evaluating

Inthebeginning,werecommendreviewingyourstressmanagementplanweekly
orbiweekly.Thinkaboutthesethings.

WhatwasmystresslevelthelasttimeIreviewedmyplan?

Whatismystresslevelnow?

Whathaschanged?

Whatstressorshavebeenaddedtomylife?

Whatstressorshavebeenremovedfrommylife?

Howshouldmyplanchange?

Whatstressmanagementtechniqueshavebeenworkingforme?Whattechniqueshavenot
beenworking?Howshouldmyplanchange?

Whatismyplanforthenextweek?

WhenwillIreviewmyplanagain?

Onceyouhavestartedtodevelopagoodstressmanagementstrategy,youcanreduceyourreviewto
onceamonthorlesswhateverworksforyou.Ifyoufindyourstresslevelsstartingtorise,gobackto
weekoneandworkthroughtheprocessagain.

Sometimes when people are under stress,

they hate to think, and it's the time when
they most need to think.
Bill Clinton

Module Twelve: Wrapping Up

Althoughthisworkshopiscomingtoaclose,wehopethatyour
journeytoimproveyourstressmanagementskillsisjustbeginning.
Pleasetakeamomenttoreviewandupdateyouractionplan.This
willbeakeytooltoguideyourprogressinthedays,weeks,months,
andyearstocome.Wewishyouthebestofluckontherestofyour
travels!

Words from the Wise

BenjaminFranklin:Donotanticipatetroubleorworryaboutwhatmaynever
happen.

AdabellaRadici:Ifyourteethareclenchedandyourfistsareclenched,your
lifespanisprobablyclenched.

HenryKissinger:Therecannotbeastressfulcrisisnextweek.Myscheduleis
alreadyfull.