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Stress: How do we manage it in a busy world? Jordan Arellano December 10 th , 2012

Stress No More

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Stress is a natural process, but it is not healthy for us all of the time. Through mindfulness, decompression, and reduction of triggers, we can reduce the stress in our lives both in the short term and in the long term. Many of my concepts gained inspiration from BJ Fogg's Behavior Design Practice (http://www.bjfogg.com/)

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Page 1: Stress No More

Stress: How do we manage it

in a busy world?

Jordan ArellanoDecember 10 th, 2012

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We stress a lot

How do we manage it?

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Framework:

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Be Mindful: Be Aware of self

Quantify Stress Level– ( rate on a 1-5 scale)Identify Stressors – (who or what?)Dig Deeper - (how or why?)--------------------------------------------------------------------------Decide Actions – (is it in sphere of influence?)Act – (stop doing whatever is stressing you)

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Decompress: Calm Self & Reduce Stress

Be Aware – Realize you are stressedPause – Stop what you are doingBreathe – In 1,2,3,4 … Out for 1,2,3,4Visualize – Focus on a calm self----------------------------------------------------------------------Strategize – “How can I calm myself further?” Act – Exercise, practice yoga, meditateEncourage Self – “I can do this!”Re-engage – Calmly and confidently un-pause

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Reduce Triggers: Divide & Conquer

Identify – “What triggers my stress?”Categorize – Is it School, work, or personal? Evaluate – Levels of stress, ease of reductionFocus – Tackle one at a time, take baby steps----------------------------------------------------------------------Plan – How will I reduce the trigger?Act – Put plan into actionReflect – Write down how it wentMaintain - Keep it up!

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Framework:

Now let’s get crispy.We want…

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Targetbehaviors

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Acknowledge when you are stressed: “I feel stressed”

Practice Mindfulness

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Ask yourself this question “What is triggering my stress?”

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Do one thing that reduces your stressWalk, run, drink red wine, golf, practice yoga, meditate

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Ask yourself this question

Do one thing that reduces your stress

Practice Mindfulness

“What is triggering my stress?”

Walk, run, drink red wine, golf, practice yoga, meditate

Acknowledge when you are stressed: “I feel stressed”

3 Target behaviors

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Domino Behaviors: 3 Keys to success

Ask yourself this question

Do one thing that reduces your stress

Practice Mindfulness

“What is triggering my stress?”

Walk, run, drink red wine, golf, practice yoga, meditate

Acknowledge when you are stressed: “I feel stressed”

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Thank You!

Jordan [email protected]

Ask yourself this question

Do one thing that reduces your stress

Practice Mindfulness

“What is triggering my stress?”

Walk, run, drink red wine, golf, practice yoga, meditate

Acknowledge when you are stressed: “I feel stressed”

3 Key Takeaways: