hello ladies - sam beau patrick

www.sambeaupatrick.com 1

Hello Ladies Welcome back to Module 2 of the 8 week Life Transformation Program. Following an introduction to the various hormones which affects your body and your feelings, our focus shifts to STRESS. As last week’s module highlighted, one of the key factors in balancing our hormones is addressing our stress levels. Stress causes hormones to go out of whack. However the reverse is also true. Hormones that have gone wild make us feel stressed. So controlling stress is critical. This module examines an overview of stress with practical activities to assess the primary causes of stress impacting your life. I illustrate how you can improve your reactions to everyday stresses. Remember that what you learn needs to transpire into a daily ritual and ‘Addressing the Stress’ will help you transform your life to become:

✓ More beautiful ✓ More calm ✓ More nourished

✓ More soulful and centered

✓ And, as a result less stressed

Are you feeling less stressed already? Relax & enjoy x

www.sambeaupatrick.com

http://www.sambeaupatrick.com/


This module incorporates: Week 2 – Address Your Stress

1. Understanding Stress

2. How Stress Manifests in the Body

3. Your Behavioural Stress Patterns

4. Life Events & Adapting to Change

You will:

✓ Assess how much stress you are experiencing

✓ Determine your physical, relational and emotional stress signals

✓ Identify better managed “firing squad” moments so that you don’t feel

stressed during everyday events

✓ Investigate your stress patterns and behaviours

✓ Reflect on life events and changes and how they impact your stress levels

“Plan to be calm not stressed”

Before you start work on this lesson, refresh yourself regarding the way stress hormones interact on page 43 of your copy of Beauty and the Beast Within. Your tool kit includes; videos, activities and notes


1. Understanding Stress. What is it?

➢ Notes: How Stress is created

Stress isn’t one thing – it’s a culmination of things, some good and some bad. We

need a certain amount of stress to motivate and induce us. Extraordinary

courageous acts such as, a mother lifting a car off her child, or being able to run

away from a ferocious wild animal are situations which require our bodies to

change by:

• Saturating our bodies with stimulating hormones such as Cortisol, Adrenaline and Noradrenalin

• Releasing sugar into our bloodstream for instant energy

• Diverting blood flow from the intestine (not digesting food) to muscles

• Increasing our blood pressure and metabolic heart rate

• Reducing sensitivity to pain.

It’s often referred to as the fright/flight/fight syndrome. We get a fright and

decide whether to fight our way out or run away. The problem is modern life

dangers are not physical but emotional. We can’t run from financial issues,

relationship pain or job insecurity. Being stressed whilst natural it is ultimately an

unproductive way of handling issues and counter-productive towards solving

problems. Stress however can become habitual, that we scarcely recognise its

adverse impact on our lives.


Stress manifests to everyone we come in contact with therefore impacting our

partner, families, loved ones as well as friendships and business relationships. To

that end stress is a ripple effect impacting our networks.

➢ Notes: The Tangible Effects of Stress

Excessive stress can lead to serious illness and degenerative health. A common belief amongst doctors is that illness is triggered by stress and environmental factors (germs, bacteria etc). Stress compromises the immune system, making us more susceptible to viral and bacterial ailments. The immune system plays a pivotal role in the prevention of cancer mutation, so decreased stress levels are critical in order to avoid cancer and for those battling cancer.. The key is to identify and understand your body’s reaction to stressful situations so you create a positive change to relax and de-stress. Many people are trapped in the ‘hot’ stressed zone because they are either ignorant and unaware of the stress impact factors or so accustomed it becomes an addictive state. Notes


This is a short presentation on stress... https://www.youtube.com/watch?v=62MO_-aIC54&list=UUPnfSzNG9PHWxeHYxJZ3O9w

https://www.youtube.com/watch?v=62MO_-aIC54&list=UUPnfSzNG9PHWxeHYxJZ3O9w


Activity: Commence by assessing how much stress you are experiencing

through this questionnaire:

Tick the appropriate column Never

Seldom

Occasionally

Regularly

1. I eat a balanced, well-planned diet

2. I sleep well and wake full of energy

3. I experience colds and other minor infections

4. I drink alcohol to relax

5. I smoke to relax

6. I get headaches and/or digestive problems

7. I experience palpitations or breathing

difficulties

8. I feel my life and problems are over-whelming

9. I exercise and relax regularly

10. I am irritable or angry

Score

Questions 1, 2 and 9: Score 4 for never, 3 for seldom, 2 for from occasionally, 1

for regularly

Questions 3, 4, 5, 6, 7, 8 and 10: Score 1 for never, 2 for seldom, 3 for

occasionally, 4 for regularly.

Write your score here: ___

The higher the score, the greater your stress levels.


If you scored less than 15, you’re probably doing well most of the time but you

will still benefit by understanding the manifestations of stress. Between 15 and

25, you are developing significant stress symptoms. If you scored over 25, you

should adopt immediate measures to reduce your stress to avoid illness or

burnout.

➢ Notes: As cited in the video, stress:

✓ Is something we need to learn to live within our daily lives

✓ Impacts significantly on our body, mind, emotions and behaviour

✓ Can be managed effectively through prioritising time, emotions and

resources.

If you scored high on the questionnaire, do not add to your stress levels, as this is

an indication you have self-awareness and taking measures to adopt a positive

change – congratulations!


2. How Stress Manifests in the Body

➢ Activity: Where does stress manifest in your body?

Use the figure below to describe the effects of stress on your body. Label the

drawing. You may want to review the video to revisit the areas of the body that

store stress. For example, if you continually endure headaches or migraines you

would draw a line to the head.


➢ Notes: Body and Mind, Emotions and Behaviour

As you’ve probably recognised, stress affects your body, mind, emotions and

behaviour. Emotions impact our behaviours, behaviour impacts our thinking,

mental state, influences our body causing certain emotions. This cycle is

continuous but commences with the impact of our reaction to stress. In essence

reducing stress, mitigates excessive emotions and provides a calm and healthy

disposition. .

Stress impacts as follows:

Body Mind Emotions Behaviour Indigestion Fatigue Sleep Deprivation Listless Poor Posture

Brain fog Inability to think clearly Irrational Impulsive Poor Memory Retention

Up and down Apathetic Emotional Teary Overly Sensitive

Withdrawn Excessive drinking &/ or smoking Cranky towards loved ones Indulging food Sleeping too much or not enough


➢ Notes: Stress Signals

Stress can manifest in a variety of physical, mental and emotional ways. Not all signs of stress are listed, but these are the most common. Not only is stress uncomfortable; it is debilitating your health, weakens your immune system making you more susceptible to developing diseases and vulnerable to medical conditions. Recognition and management of stress is addressed extensively in the stress module, but here is a snapshot. Physical symptoms Physical symptoms can be caused by other illnesses, so if these symptoms persist, it’s critical to see a doctor. The body and mind influence each other to work cohesively together. The physical conditions outlined below may result from, or be increased by the impact of stress: sleep disturbances back, shoulder or neck pain tension or migraine headaches upset or acid stomach, cramps heartburn irritable bowel syndrome constipation hair loss muscle tension fatigue

irregular heartbeat, palpitations asthma or shortness of breath chest pain sweaty palms or hands cold hands or feet butterflies in stomach reproductive problems immune system suppression: more colds, flu, infections diarrhoea


Emotional symptoms

Congruent with the physical signs of stress, emotional symptoms such as anxiety or depression can mask conditions unrelated to stress, therefore if symptoms persist medical advice is recommended: If you are dealing with your stress and they still persist you may need to get help: nervousness, anxiety depression, moodiness irritability, frustration memory loss lack of concentration crying for no specific reason

trouble thinking clearly feeling out of control substance abuse e.g. drinking too much, drugs emotional overreactions

Relational symptoms

Prolonged stress can impact negatively on relationships. Our nearest and dearest may suffer as well as people in our daily lives. A stressed person may exhibit the following signs: increasingly argumentative isolation from social activities conflict with partners frequent job changes snapping at people irritability

road rage domestic or workplace violence overreactions breaking off relationships neglecting loved ones and friends withdrawn, defeated predisposition


➢ Activity: List any stress signs you are experiencing:

Physical symptoms

Emotional symptoms

Relational symptoms


➢ Activity: Reframing Stress

Review your list of stress symptoms and reflect to a time when you experienced some of these effects and a time when they did not transpire. What was different? How did you feel in each situation? What was going on in your life (or not going on) which may contribute to these differing circumstances?

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3. Stress Addictions and Behaviours

➢ Notes : Are you addicted to Stress?

Lifestyles are on the go 24-hours, framed in a caffeine and alcohol driven culture

which is a prelude to stress addiction. So addiction to stress not uncommon.

Stress can result from a serious life event or it can creep in due to a busy over

committed lifestyle.

Stress addiction is insidious and difficult to recognise but its effects

harmful and even fatal. The following questions will assess whether you are

addicted to stress.

Do you:

Constantly run from one task to the next?

Struggle balancing different roles e.g. income earner, parent, carer, lover?

Frequently multi-task to save time?

Feel there are not enough hours in the day?

Rely on caffeine, sugar or other stimulants to keep pace?

Consume ‘fast foods’ and don’t plan nutritional meals

Wind down with alcohol or cigarettes?

Don’t exercise or find time for friends /family?

Reduce sleep and downtime when you are under pressure?

Fail to prioritise your time and allow time to consolidate and build energy?

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➢ Activity: Identifying stress behaviours

Most of us have experienced the above behaviours. If you are in a stressed state,

chances are they have become habitual. Identify particular patterns from two or

three from the list above (or others) and write a sentence exploring how you can

become more conscious about that behavioural pattern. Incorporate steps to

reduce occurrence and actions you are prepared to consider to do so. For

example:

Stress Pattern I am aware that I binge without tastin or being hungry.

How it can be resolved: I am committed to write a journal outlining my daily food

consumption and eating patterns for the next few day to increase my awareness

and highlight this obsession.

Solution: I am committed to cutting out one indulgence from this habit each week

starting with eating chips whilst watching TV.

Be courageous regarding solutions.

Patterns and how to overcome them

Stress Pattern 1

How it can be resolved:

Solution:

Stress Pattern 2


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Solution:

Stress Pattern 3


Solution:

➢ Notes: Additional Causes of Stress Addiction

As identified in all addictive behavioural patterns, stress addiction may be a precursor to avoid pain you are not consciously prepared to face. Continuously being busy and stressed, you may inadvertently be avoiding:

• Confronting something or someone

• Initiating a major life change

• Deliberating a critical decision or turning point

Only you know when you ask yourself in those quiet moments, and, if the case, it is recommended to seek consultation to relieve yourself and your body of undue stress. Even the most difficult and challenging situations can be resolved in time. Another way of identifying your stress patterns is to look at the negative ways of dealing with stress. These are listed on page 89 of Beauty and the Beast Within. Review the list and note any bad stress habits:

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4. Life Events and Change

Negative life activity is almost certain to cause stress. Lengthy durations of stress

without release, is likely to become chronic or habitual.

➢ Activity: Life Events and Stress

Certain life events called “major stressors” cause even the most balanced people to experience stress. Which of the following life events have you endured in the past two years? By evaluating the Life Crisis Scoring Table it may provide an indication of inherent stress levels.

Life Event Value Tick if this applies

1 Death of spouse 100

2 Divorce 73

3 Marital separation 65

4 Incarceration 63

5 Death of close family member 63

6 Personal injury or illness 53

7 Marriage 50

8 Terminated from work 47

9 Marital reconciliation 45

10 Retirement 45

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11 Change in health of family member 44

12 Pregnancy 40

13 Sex complications 39

14 Additional family member 39

15 Business readjustment 39

16 Change in financial state 38

17 Death of close friend 37

18 Change to a different line of work 36

19 Shift in number of arguments with spouse 35

20 A large mortgage or loan 31

21 Foreclosure of mortgage or loan 30

22 Change in responsibilities at work 29

23 Son or daughter leaving home 29

24 Trouble with in-laws 29

25 Outstanding personal achievement 28

26 Spouse begins or stops work 26

27 Begin or end school/college 26

28 Change in living conditions 25

29 Revision of personal habits 24

30 Trouble with boss 23

31 Change in work hours or conditions 20

32 Change in residence 20

33 Change in school/college 20

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34 Change in recreation 19

35 Change in church activities 19

36 Change in social activities 18

37 A moderate loan or mortgage 17

38 Change in sleeping habits 16

39 Change in number of family get-togethers 15

40 Change in eating habits 15

41 Vacation 13

42 Christmas 12

43 Minor violations of the law 11

Now add up your Total_______

Here’s how you determine your stressful life events score:

• Low - if your score is below 149 • Mild - if your score is 150-199 • Moderate - if your score is 200-

299 • High - if your score is above

300

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This highlights change is a primary factor towards stress creation. The increase in the number of major life events and changes you have endured over the past two years (five years if significant), the higher your score and greater your risk towards developing habitual stress.

➢ Activity: Changing Your Attitude to Change

Regardless of life-changing events, one thing within your control is your attitude to change itself. In fact, a change of attitude and perception reflects your ability to deal with whatever may come your way. Ask yourself Do I fear change? Why?

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Do I resist change? How?

List some positive changes in your life:

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Occasional bursts in the stressful ‘warm’ zone within moderation is acceptable. But a balance with relaxation time must ensue to maintain optimum stress levels. Do you recognise when you’re moving into the ‘hot’ zone? Write a couple of sentences to illustrate how you feel moving into the hot zone are like for you. When do you recognise you are stressed?

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Activity: Assessing Your Vulnerability to Stress Take a couple of minutes to answer the questionnaire below to determine how ‘stress resistant’ you are. Score 1 reflects something that is almost always true and 5, something that is rarely true. I eat at least one well-prepared, balanced meal a day. Always 1 2 3 4 5 Never

I get 6 to 8 hours of sleep at least 4 nights a week. Always 1 2 3 4 5 Never

I give and receive affection regularly. Always 1 2 3 4 5 Never

I have at least one relative within easy reach on whom I can rely. Always 1 2 3 4 5 Never

I exercise until I perspire at least twice weekly. Always 1 2 3 4 5 Never

I tend not to blame myself when things go wrong. Always 1 2 3 4 5 Never

I tend to take the credit when things go well. Always 1 2 3 4 5 Never

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I take some quiet time for myself during the day. Always 1 2 3 4 5 Never

My income covers my basic expenses. Always 1 2 3 4 5 Never

I get my strength from my spiritual beliefs/worldview. Always 1 2 3 4 5 Never

I tend to think that good things in my life reflect my life as a whole. Always 1 2 3 4 5 Never

I tend to think bad things in my life don’t reflect my life as whole. Always 1 2 3 4 5 Never

I have one or more friends to confide about personal matters. Always 1 2 3 4 5 Never

I have a network of close friends and acquaintances. Always 1 2 3 4 5 Never

I am able to speak openly about my feelings when angry or worried. Always 1 2 3 4 5 Never

I discuss domestic problems (chores and money, for example) with members of my household or close friends. Always 1 2 3 4 5 Never

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I have fun / leisure at least once a week. Always 1 2 3 4 5 Never

I organise my time effectively. Always 1 2 3 4 5 Never

I tend to think good times will continue forever. Always 1 2 3 4 5 Never

I tend to think bad times will pass very quickly. Always 1 2 3 4 5 Never

Scoring: Add your points from the questionnaire. Total: Interpretation: 20-45: You are likely to have excellent resistance to stress. 46-55: You are quite vulnerable to stress. 56-100: You are crucially vulnerable to stress.

Stress resistance can be increased by regularly performing the following activities.

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➢ Notes: CARE: The Way to Manage Stress

Recall the symptoms of stress. Are you going through any of the listed life crises? If so, be particularly aware of how you’re feeling and, if necessary, seek help from a relevant source e.g. health practitioner, friend, counsellor. Practical things steps to protect yourself from stress include:

1. Recognising your personal strengths e.g. things you’re good at and acknowledging your achievements

2. Recognise your achievements e.g. goals reached

3. Develop and maintain your support network e.g. family, personal relationship, friends, memberships, associations

4. Practise CARE, as cited below.

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CARE is an acronym to recall ways to release stress: C Communication A Asking for Assistance R Rest & Relaxation E Exercise & Eating Sam since you have cited it is an “acronym” you don’t need to say “is for” because an acronym is already for a letter representing a word. Communication Share with significant others how you’re feeling and avoid ‘bottling things up’. This is particularly important with partners and friends - don’t expect them to be mind readers. Asking for Assistance Define your needs and identify areas that you require support and don’t be too proud to ask. Rest and Relaxation Rest is important! Getting enough sleep can make a fundamental difference. Enjoying times to simply relax , either on your own or with family or friends is a critical stress release. This will be addressed in greater detail next week. Exercise and Eating Exercise is a effective way to adjust your mood. Commence with gentle forms of exercise such as walking, swimming, yoga, Pilates. Indepth exercise tips to follow next week.

Review Beauty and the Beast Within section on Eating (page 92). Eating healthily in stressful times is advantageous and encouraged.

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My Commitment to Change Complete your Commitment to Change and continually review and revise aiming towards creating a less-stressed life.

I _____________________________ (your name) declare on this day ______________________________ (date) Will no longer stress about insignificant matters. The three key actions I will undertake daily to encourage a calm and stress-free lifestyle are: 1. 2. 3. Signed __________________________________

Improving your response to stressful situations is now within your reach as you deserve not to endure stress and divert your energy to things that really matter! This workbook is the beginning of your journey. You may wish to review the videos and commence integrating suggestions and ideas into your everyday life. Today is a new day to begin your journey. The next module will address Releasing the Tension - ways to combat stress and improve your emotional vibrancy and physical vitality. We will evaluate relaxation, exercise and nurturing your femininity and spirit to work towards feeling AMAZING.

hello ladies - sam beau patrick

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