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How to Give A Spirit Filled, Fun Loving,

Stress Management Presentation

Jennie C. Trotter, M.Ed.Wholistic Stress Control Institute, Inc.

2545 Benjamin E. Mays Drive, Atlanta, Georgia 30311Phone: 404.755.0068 Fax: 404.755.4333

Website: www.wholistic1.com Email: wsci@wholistic1.com

INGREDIENTS• Creativity

• Engagement

• Intention

• Games

• Music

• Shared Stories

• Practical

• Handouts

• Aromatherapy

• Colors

• Laughter/Jokes

• Exercises

• Sensational

• Personality

• Hands on Role Play

• Demonstrations

• Factual Information

• Equipment

• Other

QUALITY

OF

LIFE SURVEY

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YOU ARE THE

STARS

Good

Pleasant

Productive

Bad

Unpleasant

Unproductive

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“The Basic confusion created when one’s mind overrides the body’s

desire to choke the living daylights out of some jerk who definitely

deserves it”

Refers to the negative effects of life’s pressures and events.” Adapted

STRESS - is the non-specific response of your body to any demand placed on it.

-Hans Selye,M.D.

Happy Scared

Sad Angry or Mad

Stress is anything that causes a change in your body. This change usually results

from people feeling……-WSCI

PERSONAL

JOB

FINANCIAL

FAMILY & FRIENDS

RELATIONSHIPS

ENVIRONMENTAL

HEALTH

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Signs & Symptoms of Stress in Adults

Physical Emotionsfast heartburn anger outburstupset stomach low self-esteemnervousness sad/depressedbackaches irritability

Mental Behavioralpoor thinking wants to be alonebeing worried nail bitingpoor concentration unable to eatdrop in school performance changed habits

3 Types of Thoughts

IRRATIONAL

leads to greater worry, negativity, poor self-concept and INCREASED STRESS.

RATIONALIZATIONS

leads to avoidance, poor decisions, excuses, and more problems which INCREASES STRESS.

RATIONAL

causes a DECREASE IN STRESS

promotes an increase in mental clarity and effectiveness

think what you want to happen.

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COGNITIVE TECHNIQUES FOR STRESS MANAGEMENT

A B C’S: STRESS MODELA B C

thoughts and beliefs

stressors about stressors responses

death, illness irrational feelings and

job: fire or hire rationalizations behavior

parenting rational thinking

relationships

A B C

stressor thinking responses

A does not cause C: B causes C

Developed by Albert Ellis, M.D.

MIND & BODY CONNECTION

• We are energy beings

• Positive vs. Negative Words

• Will Power

• Laughter is Healing

• Forgiveness is Key

S.M.I.L.E.

Start

My

Internal

Love

Engine

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ResourcesCancer can be prevented and/or cured through diet, healthy

lifestyles, positive thought patterns, slow moving exercises, meditation visualizations, emotional releasing, forgiveness,

unconditional love kindness and service to others.

People who have healed themselves of cancer and/or who have helped people to heal of cancer:

Brenda Cobb – Living Food Institute (www.livingfoodinstitute.com)

Louise Hays – You Can Heal Yourself (www.louisehay.com)

Gary Null – (www.garynull.com)

Master Chunyi Lin ( www.springforestqigong.com)

EMOTIONAL PHYSICAL

SOCIAL MENTAL

SPIRITUAL

WHOLISTIC APPROACH• Involves the total person• States that total healing comes from within the individual

Wholistic Stress Management

PHYSICAL:

● Exercise TAIYANG HEGU

● Nutritious Diet

● Massage

● Acupressure

● Relaxation

● Breathing

Aromatherapy

MENTAL AND EMOTIONAL:

● Praise yourself ● Positive attitudes

● Affirmation ● Set Priorities

● Automatic suggestion ● Mind and feeling control

● Visualization/daydream ● Take one thing at a time

● Colors

POSITIVE COMMUNICATION

Wholistic Stress Management Techniques

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SUPPORT PERSONSOCIAL ● Don’t compete● Do things you enjoy● Talk over problems● Support person

SPIRITUAL● Love yourself● Pray/mediate/mantra ● Forgive others ● Do something for others GOAL SETTING● Inspirational readings● Learn from mistakes● Energy fields ● Gratitude

The Effects of Deep Breathing

• It expands the blood vessels, reducing blood pressure and assisting the penetration of nutrients and oxygen deep into the capillary system.

• Deep breathes propel the lymph fluid more dynamically than any other mechanism, which circulates immune cells and drives metabolic by-products and waste into the elimination system. (R. Jahnke 1997)

• Affirmations can help correct negative self-talk comments that can cause one stress.

• Affirmations should be: positive, personal, stated in the present tense, short/simple, indicated accomplishment or achievement, realistic, private and express feeling.

For example:

I am healthy and calm.

I have everything I need to enjoy a wonderful life.

I am in complete control to handle any stressful situations.

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Creative visualization is the technique of using your imagination to create what you

want in your life.

Imagination is the ability to create an idea or mental picture in your mind.

VISUALIZATION

Pressure PointsBAIHUI (bah way) TAIYANG (tie yang)

HEGU (ho koo)QUICHI (koo chi)

What a MASSAGE can do for YOU!

• TENSION: Massage relaxes muscle spasms and relieves tension. It also stimulates sensory nerves, which helps relieve headaches.

• METABOLISM: Massages improves nutrition of tissues and heightens metabolism. It acts as a cleanser to eliminate water and toxins. Massage increases the blood supply which brings more nutrients to the muscles.

• CIRCULATION: Massage improves circulation by dilating blood vessels. Improved circulation is a step in preventing heart attacks and strokes. Brisk massage restores the body’s vigor!

• INJURY: Massage helps eliminate edema (excessive accumulation of liquid in tissue) lessens pain, and facilitates movement.

• MUSCLE TONE: Massage improves muscle tone and helps prevent or delay muscular atrophy resulting from forced inactivity or age.

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Morning Breakfast Juice• ½ Avacado• 1 Med. Apple• 1 Handful Spinach or Kale• 1 -2 cups water or unsweetened apple juice• Place all ingredients in blender. Add water or juice

and blend. Add more liquids if you want a thinner consistency.

Note** - You may use the Avocado seed if you are using a high powered blend. Cut seed in quarters.

Optional Ingredients – ¼ cucumber, 1 stalk of celery, cayenne pepper, ¼ lemon wedge (squeezed)

Wholistic Stress Control Institute, Inc. (WSCI)

2545 Benjamin E. Mays Drive SW

Atlanta, Georgia 30311

(404)755-0068 Office / (404)755-4333 Fax

www.wholistic1.com / wsci@wholistic1.com

Jennie C. Trotter, Executive Director

1 The Stress Test - Wellness

Exercise: True or False Body Stress Test

Instructions: Write each word – True, False & Neutral on a separate sheet of

paper. Place them around the room, proportionally. Tell participants this is a

body True & False test and they must take their bodies to their answer. Each

group should caucus and have a lively discussion (2 mins.) and elect a

spokesperson to state why the group picked this answer and explain their

rationale to the other two groups.

Directions:

The instructor should read the statements below to the group with the following lead in

sentence. “Is the following statement True, False or Neutral”. Repeat the question

twice.

1. SOME STRESS IS NECESSARY FOR YOUR WELL BEING AND A LACK OF IT CAN BE

HARMFUL.

Answer: True

Rationale:

1) Stress can be a stimulus for productivity, creativity and accomplishments. For

example: graduation, job promotion, etc.

2) When there are no challenging situations or expectations, a person can

become bored and feel useless.

2. STRESS CAN BE CAUSED BY HAPPY OR SAD EVENTS.

Answer: True

Rationale: There are two (2) kinds of stress:

1) Eustress – or good stress which happens for such events as weddings,

graduations or job promotions.

2) Distress or bad stress is usually associated with such events as death, job loss

or illness. Both produce the same physical reactions from the body but the

events are different.

Developed by Jennie C. Trotter, Wholistic Stress Control Institute

2545 Benjamin E. Mays Dr, Atlanta, GA 30311

404 755-0068 404 755-4333

www.wholistic1.com wsci@wholistic1.com

2 The Stress Test - Wellness

3. CITY STRESSES CAUSE NO MORE HARM THAN COUNTRY ONES.

Answer: True

Rationale: Stress is stress – no matter where the person is in the city or in the

country. If you don’t have adequate coping skills for dealing with stress, your

environment will not make you feel better. For example – farmers experience a

lot of stress in a country environment.

4. DISASTEROUS STRESS ON A GROUP OFTEN HAS BENEFICIAL AFTER-EFFECTS.

Answer: True

Rationale: People, groups and communities that are usually affected by suicides,

murders, floods, fire, etc., usually band together to support each other during

difficult times. For example: during the Atlanta Missing and Murdered Children

Youth Crisis, community groups formed block associations, parent watch groups

and buddy systems to protect their communities.

5. YOU CAN TELL IF A PERSON IS EXPERIENCING STRESS BY HIS/HER FACIAL

EXPRESSION.

Answer: True and False

Rationale:

1) Some people’s facial expressions readily indicate anger, disappointment,

sadness, loneliness, hurt, etc.

2) Other people carry a lot of feelings inside of them with no facial

expression of hard times or distraught feelings. For example: people who

attempt to murder their supervisors usually appear to be fine to co-

workers and family members.

6. THE STRESS FACTORS OF DIVORCE AND DEATH ARE SIMILAR IN MANY WAYS.

Answer: True

Rationale: Both events involve separation, loss, denial, guilt, etc. Both events

are traumatic and stressful.

7. MORE STRESS IS EXPERIENCED TODAY THAN THIRTY (30) YEARS AGO

Answer: True

Rationale: Because of today’s high technological society in which we live, we are

experiencing rapid stress that is evident in increased drug usage, alcohol abuse,

3 The Stress Test - Wellness

teen pregnancy, school dropout rates, child abuse and molestation,

homelessness, mental illness, suicides, chronic illness, etc.

8. LARGE FINANCIAL GAINS ARE NOT AS STRESS-INDUCING AS FINANCIAL LOSSES.

Answer: False

Rationale: Financial gains can be just as stress inducing as financial losses. Some

stressful changes that take place as a result of a large gain include a complete

change of lifestyle. For example: protection against theft, investment choices,

greedy relatives and interest groups, publicity, etc. In short, good stress can have

dangerous side-effects when not managed properly.

9. YOUR PERSONALITY CAN CAUSE YOU STRESS.

Answer: True

Rationale: Stress affects different people in different ways. People whose

personalities are of a compulsive and/or perfectionist nature will experience

more stress than people who are easy going and carefree.

10. STRESS AFFECTS CHILDREN DIFFERENTLY THAN IT AFFECTS ADULTS.

Answer: False

Rationale: Children’s bodies react to stress in the same ways as adults. For

examples: headaches, stomach aches, inability to eat, inability to sleep,

nervousness, etc.

11. STRESS IS AN ABNORMAL STATE AND CAN BE AVOIDED.

Answer: False

Rationale: Stress is a normal part of everyone’s life. Stress in inevitable and it

cannot be avoided.

12. YOU CAN EXPERIENCE STRESS WHILE YOU ARE ASLEEP.

Answer: True

Rationale: You can experience stress through nightmares, bad dreams, which

produce stressful feelings such as fast heartbeats and perspirations.

4 The Stress Test - Wellness

TRAINER’S NOTES

a) Ask each group to elect a spokesperson for the group. A different one for each

statement. Allow for a good healthy discussion to take place between

participants, but do not let it get out of hand. Try to include everyone in this

exercise, even shy participants.

b) Encourage the spokesperson to speak directly to the other groups about their

responses and/or answer and not to you.

c) Call on the group with the incorrect answers first, this will allow them time to

listen more carefully to the other groups. Do not let the group know the correct

answer until each group has stated its position (answer to the statement).

d) After all groups have given their answers, let the group know the correct answers

by telling the rationale for the correct answer. If participants cover correct

rationale for their choice, the instructor does not have to.

e) Keep the group discussion lively and respectful of each other’s opinions. It’s only

a game. Thank everyone for their participation.

Note: Feel free to add new statements about stress to this list with your own

rationale.