This section introduces the program and has three lessons. Welcome : Explanation of Introduction Section Lesson #1 (Session 1): Discover a new way to think about stress that shatters all of the old myths. Lesson #2 (Session 2): Discover the Five R’s of Coping, a multi-level defense system. Lesson #3 (Session 3): Use journaling to uncover your unique Personal Stress Profile.
This section introduces short but powerful mental techniques for changing the way you think about stress. Learn the secrets to stopping stress simply by changing the way you think about it. Welcome : Description of Rethink Section Lesson #4 (Session 1): Understand how your mind thinks about stress. Lesson #5 (Session 2): Clarify your values and take committed action. Lesson #6 (Session 3): Become more mindful of your internal and external stressors. Lesson #7 (Session 4): Accept troubling thoughts and painful emotions while taking action. Lesson #8 (Session 5): Cultivate your observer self to step back and observe unhelpful thinking.
In this section you will master proven, easy-to-learn techniques that short-circuit the stress response by putting your body into a deeply relaxed state. Welcome : Description of Relax Section Lesson # 9 (Session 1): In 5 min Discover what true relaxation is through Diaphragmatic Breathing. Lesson #10 (Session 2): Use Breath Meditation, to relax and center your mind and body. Lesson #11 (Session 3): Discover Visualization, and use relaxing images to achieve deep relaxation. Lesson #12 (Session 4): Warm and relax your muscles using Autogenic Training.
Instead of tossing and turning and losing sleep, release your stress-related tension and energy in healthy ways. Alcohol, tobacco, or other drugs…. be gone!! Welcome : Description of Release Section. Lesson #13 (Session 1): Use mild physical activity to release tension and nervous energy. Lesson #14 (Session 2): Use moderate physical activity to release tension and nervous energy. Lesson #15 (Session 3): Use vigorous, physical activity to release tension and nervous energy. Lesson #16 (Session 4): Use cathartic physical activity to release tension and nervous energy.
This section will show you how to get rid of excess demands in your life that drain your energy and steal your time. You will discover how to say no to people and demands put you over the edge. Welcome : Description of the Reduce Section. Lesson #17 (Session 1): Find your peak performance level and turn your stressors into challenges. Lesson #18 (Session 2): Discover how to use your time more efficiently. Lesson #19 (Session 3): Get rid of unhelpful demands on your time by using the Triple A’s of Coping. Lesson #20 (Session 4): Begin to say no to people that waste your time and drain your energy.
This section will show you how to build a more stress-resistant lifestyle based on hardy health habits. Welcome : Description of the Reorganize Section Lesson #21 (Session 1): Reorganize your Physical well-being and get more energy and stamina. Lesson #22 (Session 2): Reorganize your Spiritual well-being and find your inter-connectedness. Lesson #23 (Session 3): Reorganize your Social well-being and get more social support. Lesson #24 (Session 4): Reorganize your Intellectual well-being and use your intellect to cope better. Lesson #25 (Session 5): Reorganize your Emotional well-being and co-exist with painful emotions. Lesson #26 (Session 6): Reorganize your Occupational well-being for a healthy workplace. Lesson #27 (Session 7): Reorganize your Environmental well-being for a more stress-resistant home.
In this section you will develop your Personal Action Plan for conquering your stress based on your stress profile and the Five R’s techniques that work best for you. Lesson #28 (Session 1): Discover why it is important to develop a Personal Action Plan to stress less and live more that revolves around your Personal Stress Profile. Build a plan that revolves around your Personal Stress Profile and learn how to periodically revise it as your life and your stress changes.
Dr Rich Blonna is a world-renowned expert in understanding how the mind and body work together to reduce stress and have better sex. He is a retired Professor Emeritus from William Paterson University in NJ. For over 25 years he has devoted himself to helping people just like you stress less and have better sex lives. As a Coach (BCC), Counselor (NCC), and Health Education Specialist (CHES) he uses the best practices from each of these disciplines to help people stress less and have better sex lives. He is a noted author and trainer in the area of Acceptance and Commitment (AC) Coaching, an approach that helps people become more psychologically-flexible, reduce their stress, and get the most out of their relationships. Dr. Rich is also certified in Naikan and Morita, two forms of Japanese psychology that use mindfulness and acceptance to help people shift their focus off of unhelpful thoughts, feelings, and actions and onto behaving in ways that reduce their stress and enhance their sexuality and their relationships.