"Find and Keep the Joy in Your Life"


2 Day Stress Seminars

SAMPLE TWO DAY STRESS SKILLS Seminar 8:30 - 4:30
This is only a sample ouline - topics may be modified or changed to meet the needs of the participants


DAY ONE

Morning

  • Welcome to participants & Introduction of Facilitator

Housekeeping

  • Confidentiality ; importance of safe environment & individual respect; self care; what is a huge stressor to one person is not a stress to someone else so be careful of laughter
  • Hours, breaks, washroom locations; emergency procedures Mixer (Relaxation Bingo) & discussion of importance of relaxation and self care

Overview of Seminar

Seminar objectives

  • To be able to recognize the signs of Stress
  • Select and use appropriate stress reduction techniques
  • Face stressful situations with increased awareness;
  • Iimprove the quality of your lives both at home and at work;
  • Recognize the choices available to you in all situations;
  • Understand the impact of your perceptions in creating stress
  • Learn to see the "big picture"

Activities & Discussion

  • Participants introduce themselves and state what they would like to learn (group expectations - written on flip chart)
  • Mixer (Relaxation Bingo) & discussion of importance of relaxation and self care
  • What is Stress ? ( group brainstorm - facilitator writes answers on flip chart)
  • Discussion of Stress symptoms vs Stressors
  • Stress exhaustion symptoms (physical, emotional, spiritual, mental, realtional)
  • Have group identify specific Stressors in their lives (noted on flipchart)

BREAK

  • Question - Is Stress Good or Bad?
  • Discuss can be either depending on kind of stress (Eustress vs Distress) and our attitude
  • VIDEO - "Stressed to Kill" - discussion of key points -
  • Tie back into importance of self care, exercise
  • Type A or Type B quiz & discussion with handout -
  • Type A behvior can be a habit and become and addiction
  • Attitude of Gratitude reading -
    • importance of appreciating
    • What we have -
    • Gratitude journal
  • Discuss impact of perceptions on Stress (using visual aids)
  • Importance of giving the benefit of the doubt

LUNCH

  • Discussion
    • Does this work?
    • Impact of whining and complaining on our Stress level
    • Have talked about Attitude of Gratitude what can we learn from this exercise? (we can increase our Stress by the way we talk and think about our problems)

CHOICES

  • Lengthy discussion on the extent to which we make choices in our lives;
  • Difference between control & choices;
  • Perception & attitude are the key ;
  • Discussion on types of choices we make
    • Inaction, reaction, action
    • Our beliefs, communication/listening,
    • Self-talk, compromise, kindness, happiness, forgiveness, thoughts,
    • Boundaries, priorities, what we eat, exercise, sleep, smiling etc)

BREAK

  • Name 3/4 things in your life you are the most grateful for
    • How much time & energy do you chose to invest in them ?
  • Reading from Victor Frankl's book "Man's Search for Meaning"
  • Discussion of staying curious as to what we can learn from life situations
  • What can be the benefit that comes from this
  • 3 QUESTIONS TO BLANCE STRESS - (time permitting)
    • Participants break into smaller groups
    • Pick a stressor and apply 3 Quesions in small group discussion
    • Reconvene and have groups give summary of process and insights

TAPE MEDITATION - 5 FINGER EXERCISE


DAY 2

  • Catastrophe Game (partner up and whine/complain about how miserable their lives are and try to one-up each other)
  • Re-cap of previous day (Any "A-haa's"?)
  • Resiliency Test
  • Discussion on how to increase resiliency
    • BRAINSTORM
      • What gets in the way of stress management?
      • Back to choices
      • diet, exercise and sleep
    • PINK ELEPHANT challenge
      • Who controls your thoughts
    • Importance of postive thinking
      • Impact on emotions
      • Anatomy of emotions
      • Impact of perceptions, beliefs, habits & values on our feelings and resulting behaviors

    BREAK

    • Video "DIET, EXERCISE, SLEEP"
      • discussion of the value of exercise - a choice
      • discussion on importance of sleep - a choice
    • Video "DIET FOR A NEW AMERICA" VIDEO CLIP (5 min)
      • break into groups
      • Nutrition quiz
      • silly prizes for group with most correct answers

    TIME MANAGEMENT

    Discussion on how to prioritize our activities keeping in mind the need for balance in our lives/seasons in our lives ( exampleseason of parenting young children or nurturing dying parents)

    LUNCH

    • Mixer
    • VIDEO - "Humor in the Workplace"
    • Goal setting for Stress Reduction handout & resolutions readings
    • The End of the Beginning
    • Final group discussion - round table - ask each participant what they have learned or will take away from the worksho
    • Participants complete Seminar evaluation