Module 4 (Optional) - Stress reduction exercises
Module 5 (Optional) - Turning knowledge into habit
Guided 14 day stress reduction program
Introduced by Dr. Sandra Thebaud – PhD Psychologist
Having engaged with this module, you now have a better under- standing of stress and the profound effects it can have on your mental and physical functioning.
The good news is that there are some very simple yet effective things you can do to alleviate the symptoms of your stress as well as the amount of time you spend in a stressed state.
If you combine your newfound knowledge and appreciation of stress with a set of strategies and tools to reduce your stress, you can make a real difference in your life.
This 14-Day Program can provide you with some simple and effective strategies and tools to set you on the path towards a calmer, more centered you.
If you feel you need further assistance taking into regard your own individual circumstances, please consider reaching out to your qualified health practitioner.
Sandra Thebaud Ph.D.
Dr. Thebaud is a former Lieutenant Commander and consultant to the U.S Navy Marine Corps’ Special Forces Group, a fellow and board member of the American Institute of Stress, author and founder of Stress Intel.
THE 14-DAY PROGRAM
We know it can be difficult to get started on a new initiative, so this 14-Day program will provide the structure to help you on your way.
The Address Stress relaxation exercises form the centrepiece of the 14-Day Program, but it is actually comprised of 3 powerful pillars:
1. Stress Awareness
2. Stress Release
3. Stress Minimisation
HOW THE PROGRAM WORKS
The 14-Day Program is focused on addressing the three major stress management pillars on a daily basis.
There are three programs for you to choose from: Beginner, Intermediate and Experienced. Choose a program in line with your experience with relaxation exercises in general. A simple daily check list will help you to monitor your progress and keep you on track in relation to each stress management pillar.
1. Be stress aware
2. Release your stress
3. Minimise your stress
It is important to remember that these 14-Day Programs are general in nature and do not take into account personal circumstances.
Whether you are new to this type of thing, or an old hand, the programs are designed to bring the benefits of ‘less stress’ to you in a simple and time efficient way.
Generally speaking, the more advanced programs, incorporate relaxation exercises that are longer in duration.
The Beginners Program is usually a good place to start.
The programs are designed to follow on from one another, so feel free to work your way sequentially through them all if you enjoy a structured approach to things.
To start the program, all you need are the two support tools listed below.
1. The Address Stress relaxation exercises
2. The ‘3-Pillar’ Daily Checklist
You are almost ready to get started! But first, a final, very important, tip before you begin.
One of the strengths of the 14-Day Program is its efficiency. In around 30 minutes a day, for two short weeks, you can learn a valuable skill, one with the potential to support your health and wellbeing for years to come.
That being said, we live in a busy world… and there will be times in the next 14 days when you think:
“I just don’t have time to fit in my relaxation exercises”.
When this happens please remember this:
These are EXACTLY the times you need them the most!
A little planning and creativity will go a long way towards ensuring you follow through successfully with this program.
The tasrcble below will give you some ideas to help fit your exercises into a busy schedule.
Take a moment to select the strategies you think will work best for you. Most people find that, once they make the exercises a habit, they actually have more time in the day rather than less.
That, is the ‘Power of Calm.’
You are now ready to go the the 14-Day Program section of your app and start your program! Set up is easy, the app will guide you. However, if you prefer, the appendix that follows will guide you step by step