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Stress Retreat Topics

Introduction to Stress Management
Basics of Stress Management
Body-Mind Connection; Listening to Your Body
Pleasurable Activities- "Survival of the Happiest"
Assertiveness
Prioritization
Shifting World-Views
Stress in Business Organizations
Relaxation
Getting Back to the Basics... Balance
Perceptions/Reframing
Dealing with Diet, Exercise and Substance Abuse
Responding Creatively to the Challenge of Change
Win-Win Solutions
Self-Esteem
Relationships
Managing Conflict
Purpose- "Is that all there is"?

Introduction to Stress Management

This module defines stress, both the positive kind that energizes and the negative that depletes. It explores the financial and emotional costs of stress to businesses and individuals. Personalities (i.e. Type A) and attitudes (i.e. perfectionism) that are particularly susceptible to stress are identified. Participants are then given a series of stress evaluations to measure their levels of stress on several dimensions-- physical, mental, emotional, spiritual and relational. The benefits of stress management are outlined.

BASICS of Stress Management

Participants receive a brief orientation to stress management ideas concerning: Behaviors, Autonomy, Self-assessment, Incentives, Cues and Supports. A range of stress management strategies and supports are discussed. Workaholism is re-evaluated as a warning, burnout as preventable. The importance of preparation and other coping skills are offered as "inoculations" against the "dis-ease" of stress.

Body-Mind Connection; Listening to Your Body

The body-mind connection challenges participants to become aware of how the mind affects the body. It looks briefly at psycho-neuroimmunology; how the mind can create illness or well-being; alternative ways to supplement traditional medical practices; self- hypnosis and visualization. Special attention is paid to the power of movement, prayer, meditation, art and psychotherapy as helpful methods for getting us in touch with our inner peace.

Pleasurable Activities- "Survival of the Happiest"

The purpose of this module is to demonstrate that fun is not counterproductive, but rather, energizing, motivating and inspiring. Participants will be asked to re-examine the guilt and shame they have learned to associate with pleasure and to give themselves permission to play. Links between pleasure (following your bliss) and optimal performance and creativity will be offered as a means of coaxing pleasure back into the workplace. Humor for stress reduction and disease prevention will also be discussed.

Assertiveness

Assertiveness enables participants to explore ways of going against the conditioning we have received to be passive and to stifle our emotions. Skills are taught for making healthier relationships and lifestyles based on considerate, honest expression. Participants learn how to say "no" to what they don't want and "yes" to what they do, and how to stand up for their rights without stepping on others. The negative effects of aggression are also discussed. Assertiveness is demonstrated as a responsible alternative to explosions of stored resentment. Through this process participants are helped to become more inner-directed, and thus more independent and resourceful.

Prioritization

Exercises are used to help individuals "cut to the chase" in order to focus on what is most important and meaningful to them. Participants identify and write down their concerns and life-dreams in rank order of importance. They also develop visualizations that incorporate these priorities so that dreams and plans can be imagined into reality. Working within the brackets of schedules that make life truly precious, participants are reminded that "time flies and so can you."

Shifting World-Views

Participants explore various philosophies and ways of thinking and viewing the world that have changed or are in the midst of transition. We call these "paradigm shifts." They are happening everywhere in all disciplines and industries and involving all kinds of people. Any period of rapid change increases stress because our old ways of understanding no longer fit. People must develop new ways of coping by using their social resources (friends, family, children, spouse, community) to support and enhance their stability. Identifying and discussing these options helps participants gain a sense of empowerment and adaptability, as they blend new information with previous knowledge.

Stress in Business Organizations

Participants benefit by learning how to clearly distinguish the sources of their stress: individual, family, job and organizational climate. Individual qualities or family problems can create stress-related performance problems even in reasonable work environments. High stress organizations can create health-disorders and productivity problems in nearly every member. This module explores various ways health-oriented businesses counterbalance and minimize work-related stress. Individuals are challenged as being ultimately responsible for managing their health within all their environments. Once the source of stress is clearly identified, specific actions are required to avoid "unwanted costs".

Relaxation

This module looks at the positive effects relaxation has on the body and mind. It presents an overview of various ways to unwind, followed by actual processes designed to help participants reach a total relaxation response.

Getting Back to the Basics.... Balance

Participants identify and discuss ways of simplifying lifestyles. Robert Fulghum's Kindergarten wisdom is reviewed. How can people distinguish between needs and wants in order to identify what is really important? How can we maintain the delicate balance between: work and play, self and others, body and spirit, present (daily demands) and future (dreams)? Balance starts with good planning and time management. How can scheduling help us stay balanced? How can we create quiet time for ourselves? Do we really need to slow down? Participants create, plan and write down their version of a "balanced" lifestyle.

Perceptions/Reframing

How we see the world is colored by our values and experiences, which often gives us a distortion of the total picture. This module is designed to help people become aware of their biases and the particular set of "lenses" through which they view the world. They are invited to try on other "lenses" to broaden their perspectives. Reframing is the process of changing the interpretation or "frame" we put around a situation. Many of our stressful feelings result from irrational thoughts and conversations we carry on in our heads, creating fear. Participants learn how to reframe thoughts into new perspectives on existing situations. Processes will be provided to help transform negatives into positives.

Dealing with Diet, Exercise and Substance Abuse

Without "shoulding" ourselves, how can we become more aware of the connection between diet, movement and emotions? Given the dangers of our "SAD" (Standard American Diet) and lack of exercise, how and what can we change? What foods relieve or exacerbate stress? What forms of exercise are most beneficial? Participants are given information and assisted in creating their own realistic goals. Creative suggestions on diet and enjoyable exercises are provided and elicited from the group. Special attention is paid to the use of food, tobacco, alcohol and drugs as a substitute (short-cut) to stress relief. Warning signs, coping skills and resources for addictions are included.

Responding Creatively to the Challenge of Change

Nothing is constant but change. Yet, change is stressful, as it thrusts us from the comfort of familiarity, into the anxiety of the unknown. Rather than being immobilized by fear, participants in this module are taught to move flexibly forward through changes. Such creative coping often turns the "crisis" into a new opportunity for growth. Special attention is paid to uncovering how the body communicates to us during stressful change, so we can learn to take better care of ourselves. Participants are encouraged to create their own changes through positive choices and actions.

Win-Win Solutions

This module will redefine conflict as an opportunity to join and "strike together" toward a common good. Win-Win collaborating will be described in detail. Participants will be given opportunities to practice this style of negotiation toward solutions that fully honor the needs of all concerned.

Self-Esteem

This module addresses a foundation which underlies most success and happiness-- how people feel about themselves. Participants will be surveyed to determine their current level of self-esteem. Then blocks and barriers will be identified--what they don't like about themselves. The myth of selfishness will be challenged and responsible self- care legitimized, taught and encouraged. Participants will learn to develop a gentle, compassionate inner voice to assist the inner critic with moving the individual toward greater self-acceptance and growth.

Relationships

This module emphasizes the importance of relationships, professional as well as personal, as the single most determining factor in human happiness. In addition to having their communication skills sharpened, participants will be invited to view others as mirrors reflecting back aspects of themselves. In this way even the most "difficult" people can be viewed as "teachers" in important lessons toward growth. Special attention is paid to defusing strained business relationships.

Assertiveness

Managing Conflict

Most of our "stressors" at work are the result of personality conflicts (clashes), communication problems (misunderstandings), and control issues (schedules, deadlines, decisions). Usually conflict can be managed best by understanding its source. Personality preferences create repetitive conflicts in relationships that can be managed by increasing understanding, objectivity and tolerance. Understanding refers to knowing the preferences of others, and then communicating consistent with their preferences, not yours. Tolerance is enhanced through the realization that people usually don't change their preferences. Objectivity lets you understand the nature of the conflict rather than focus on the person, their differences or the feelings associated with not being understood.

Purpose- "Is that all there is"?

This module focuses on the definition and importance of purpose in our lives. Purpose differs from our external roles and society's expectations. It comes from within. It is derived from our yearning to "make a difference" in the world, to contribute the best of our unique talents. It gives meaning and direction to our lives. Stress is created when we are out of alignment with our purpose. Participants will be given exercises to discover their purpose. Increased productivity and fulfillment flow naturally for people who creatively implement their special gifts at work and at home. Suggestions will be provided to enable participants to stop reacting to a series of accidents and start living "on purpose".

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