Were glad youre here! Your moderator Randy Querin Sr. - PowerPoint PPT Presentation

Get ready for some fun… We’re glad you’re here!

Your moderator… Randy Querin Sr. Communication Specialist PeaceHealth

Getting to know you…  Recording & resources available at: Peacehealth.org/stress-less  Polls  Sound quality = everyone muted  Difficulties? Click help

Ques uesti tions ons or or comments? omments? On your smart phone Tap “ ?” , then type your message On your desktop Type where it says {Type message here}

Win inner, win inner... One lucky winner at end of the call will receive a Fitbit.

Your speaker… Susie Griffin, BA, LMT/LMP, ACSM-EP – Licensed Massage Therapist-Oregon & Licensed Massage Practitioner-Washington – Nationally Certified Wellness Coach – Wellness Coordinator for PeaceHealth St. John – 23 years experience • Mid Columbia Medical Center (The Dalles, OR) • Google, Inc. (Mountain View, CA) • ValleyCare (Pleasanton, CA) – Roots in the Northwest (Seattle & Alaska) – Loves her 4-legged kids (horses and dogs) Releasing stress through  touch (Massage Therapy)  movement (Personal Trainer)  play (Wellness Coach)

Quick Review of Part 2 A-I-R: In Inte tention  Apply awareness to gain perspective  Build healthy option list & robust resource list  Use personal identifying statements  Gain understanding on the importance of VULNERABILITY > TRUST > SAFETY  Implement ‘Go To’ word  Wellness Initiatives – Go outside – Volunteer – Play with animals – Express gratitude – Play  Spend Energy to Get Energy

Overview of Part 3: : Reverberatio ion A-I-R: Reverberation  Five Minute Meditation  Boundaries vs. Barriers  Assert the Assertive Principle  Be SMART, SEXY and FITT  Apply the Seinfeld Principle • Stress Less  The 4 A’s of Absolution • Stress Less • Stress Less • Stress Less • Stress Less

ENERGY

Practicing Meditation... An Adult Time Out ‘ You’re learning (practicing) to not automatically follow every single impulse that your brain & body produce.’ (discipline ) Kelly McGonigal, Willpower ‘You’re taking an active step towards making time for yourself.’ (self empowerment) S.J. Griffin  Increases peacefulness  Reduces worry, anxiety, fears & negative thoughts  Increases happiness (mindfulness)

Practicing Meditation... A Kelly & Susie Mashup 1. Sit still and stay put. ( Don’t fidget.) 2. Focus on the breath. (If your mind wanders, bring it back.) 3. Notice the physical part of breathing. (Insert your mantra here.) 4.Start with five minutes a day. 5.Pick a specific time to meditate every day. (If that’s impossible, fit it in when you can.)

Poll: What difference can meditation make in your life?

Boundaries vs Barriers Defining the two  Bou oundaries communicate to yourself and others what YOU will accept, allow and act upon.  Bar Barrie iers communicate to others what THEY should accept, allow and act upon. Dana Gionta, PhD: 1) Name your limits. 2) Tune into your feelings. 3) Be direct. 4) Give yourself permission. 5) Practice self-awareness. 6) Consider your past and present. 7) Make self-care a priority. 8) Seek support. 9) Be assertive. 10) Start Small.

Assert the Assertive Principle Be willing to ask for what you want or say No.  What is your objective?  How important is it to maintain a relationship with this person?  What is the effect on your self esteem?  Request rather than Demand  Ask rather than Hint  No Passive/Aggressive

Poll: What would help you ask for what you want?

Get SMART to get where you want If you can measure it, you can manage it SPECIFIC:   MEASURABLE:   ACHIEVABLE:   RELEVANT:   TIMELY: 

Take a SEXY and FITT approach to achieving your goals  use your Senses  Frequency Write it, See it, Say it, Share it  Intensity  Engaging  eXciting  Time  Y?  Type

Apply the Seinfeld Principle Making & Breaking a Habit  Get a big monthly calendar  Put it on the wall, bathroom mirror, refrigerator  Pick two or three of your SMART, SEXY, FITT goals  Set your action steps  Put an X,  or on days you successfully complete your goals  Complete 4x week  Keep the chain going for 8 weeks MAY 2017 

The 4 A’s of Absolution Forgiving…yourself  Admit it  Ask for forgiveness  Action  Amend your ways

Etty Hillesum Just…Breathe ‘Sometimes the most important things in a whole day is the rest we take between two deep breaths.’

Q & A Questions after the webinar? marketing@peacehealth.org

Resource lis list & handouts     

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