energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Stress Busting101
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
What we’ll cover:
The Big Picture: Whole-life Stress Management
Taking action: Stress Busting Quick Tips
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Whole-life Stress Management Goals• Create a solid foundation• Minimize stress• Enhance your ability to cope with stress
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Core Foundation• Diet• Hydration• Exercise• Grounding• Sleep
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Internal• Your stories• Your self-talk• Your focus• Your now-ness
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Your Stories• Your lens through which you see the world• Assumptions• Beliefs• Change your story, change your world.
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Your Self-talk• Negative• Inner critic• Positive• Reinforcement• Self-compassion
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Your Focus• Gratitude• Physical Benefits• Stronger immune systems • Lower blood pressure
• Emotional Benefits • More joy, optimism, and happiness
• Interpersonal Benefits• More generous and compassionate• Less lonely and isolated
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Gratitude Questions• How am I fortunate?• Who do I appreciate?• What abilities do I have that I’m grateful for?• What have others done for me that I’m grateful for?• What experiences am I grateful for?• What opportunities am I grateful for?• What relationships am I grateful for? • What insights have I gained that I’m grateful for?
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Ways to Incorporate Gratitude• Write a gratitude journal.• Do a gratitude scan before you get out of bed.• Do a mealtime gratitude check with family.• Find a gratitude partner.• Do a gratitude walk or a gratitude drive.• Keep a gratitude list on your wall. Read it regularly. Keep adding to it.• Set a regular reminder on your smartphone.• Gratitude meditation• Gratitude breathing.
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Your Focus• Taking in the Good• Counter your brain’s negative bias• Make the positive memorable
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Your Focus• Watch what you feed your brain• Positive and uplifting, or toxic?
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Your Now-ness• Are you in the Now?
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
External• Choices and changes• Support system• Sculpt your life: What can I add? What can I subtract?
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Control Possibilities: External• Eliminate the stressor• Reduce the stressor• Avoid the stressor
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
“Forces beyond your control can take away everything you possess except one thing, your freedom to choose how you will respond to the situation.”
“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
~ Viktor Frankl
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Control Possibilities: Internal• Change your reaction.• Change your story.• Change your focus.• Let go.• Use the opportunity.• Use your coping strategies.
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Tools & Techniques•Laugh•Oh well• Do a body scan• Explore the arts• Emotional Freedom Technique (EFT)• Help someone• Drink a glass of water• Spend time in nature• Breathwalking
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
Summary• Incorporate the Five Fundamentals.• Manage your inner landscape• Your Story• Your Self-talk• Your Focus• Your Now-ness• Manage your external landscape• Control what you can control• De-stress on the fly
energized. inspired. engaged. Curt Rosengren The Passion CatalystTM
web: www.passioncatalyst.com
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