Stress Reduction Plan

HHP 107 Managing Lifes Stresses

Seek out a quiet place and adequate time to complete your stress reduction plan. Make yourself comfortable: put
on some relaxing music, grab something yummy to eat and healthy to drink if you like. Remember: you are doing
this ultimately for yourself, not merely for a grade for this class. Since you have to take the time to do it,
make it meaningful for YOU! You may write as much as needed even if it adds an extra page!
Each question/section is assigned points as indicated; so try not to skip any sections.
Total points for assignment = 50.

1) (10 points) These are my long term goals in the following areas begin each with I:
Personal goal:
I will focus on focusing on as much of my environment, my reactions to that environment, and how I
interact with my ever changing environment, especially pertaining to my on levels of stress.
Professional goal:
I aim to work harder and harder on progressively getting a wider skills set and managing my stress
according to changing workplace demands.
Social goal:
I will focus on contentment with my current social circle and friends, as well as weeding out those
who detract from my happiness and add to my anxiety unnecessarily.
Financial goal:
I will save more and spend less, especially on myself and ESPECIALLY on clothes when I feel like
thats the only thing that will make me happier.
Spiritual goal:
I will meditate more, especially with crystals, and especially when I find myself reacting stressfully
to a given situation. I will spend more time finding myself in/with nature.

2) (2 points) The one goal I will focus on right now:

I will focus the most on my financial goal right now, since its the holiday seasons and thats when I
not only get the most stressed but also spend the most money, the latter being an unhealthy reaction
to the former.

3) (2 points) These are my objectives for my goal of focus: (see page 215 for specific examples)
I will save 50% of every paycheck I get, and only withdrawal $20-$40 from my savings account every
month if necessary (gas, debt, etc.). I will spend no money on clothes for myself until after march

(my birthday) unless given money explicitly to. I will avoid eating out more than one time a week
unless Im not the primary payment for that food. I WILL NOT SPEND MONEY ON CLOTHES
WHEN IM BORED, STRESSED, FEELING HOPELESS, LONELY, ANXIOUS, OR SAD.
4) (2 points) These are my targets for my goal of focus: (see page 215 for specific examples)
I want to have $500 in my savings account by spring break of 2015. I want to not spend any money on
myself until then as well.

5) (2 points) This is how Ill reward myself for reaching my targets:

I will reward myself by shopping, but on a specific budget, and not because of y reaction to stress,
but out of love and respect for myself and pride in financial competence.

6) (8 points) These are my areas for social support:

Emotional Support (people who have provided love, trust, caring or empathy):
My mom, dad, brother, best friends Avery and Teddi, and my therapist or school counselour.

Instrumental Support (people who have provided some tangible aid or service):
My mom, dad, and bank.

Informational Support (people who have given valuable advice, suggestions and information):
My mom, dad, and best friend Avery.

Appraisal Support (people who have given useful feedback for self-evaluation/reflections):
My best friend Avery and my therapist.

7) (2 points)This is the result(s) I expect:

I expect accumulated money and confidence in stress management for myself that doesnt include
needless spending.
8) (2 points) This is how Ill evaluate my progress:
Ill track this by keeping careful track of my savings account, never withdrawing from it unless
totally necessarily, and not using my debit card hardly at all, as well as not spending money when Im

anxious.
9) (2 points) This is the problem/main stressor preventing me from my goal of focus:
I see my ex-boyfriend every day, and I want to make him feel like shit for leaving me, so I like to
look hot as hell to make myself feel better and more confident in his presence. I am a loser.

10) (2 points)This is how Im handling the stressor now that needs to be changed:
I avoid him and ignore him and spend a lot of money on nice clothes to look like a bad bitch when
Im at school. Its pathetic and its true.

11) (12 points) These are the stress management and reduction techniques Ill use instead and why:

Describe at least 3 techniques from any of the sections below and why you chose them (you do
not have to put something for each sectionjust choose 3!)

Relaxation Techniques:
-yogic breathing
-nostril breathing
-PMR on my own

Effective Communication:
-I statements
-thinking before I speak
-being positive in communications

Anger Management:
-Not reacting physically when Im mad (hitting things)
-Using relaxation techniques immediately to calm me down
-Observing my anger objectively and reacting based on that

Coping with Anxiety:

-Observing my emotions objectively
-using relaxation techniques when I feel excessive anxiety
-Using my anxiety as fuel/a platform for action rather than an anchor on my brain

Eating Behavior for Healthy Lifestyles:

-More veggies, smaller carb portions!
-Eating when Im hungry, not when Im bored

-Eating more often, but in smaller portions, to avoid overeating

Regular Physical Activity and Exercise:

-more of it!!!
-Doing yoga sometimes instead of cardio
-No excuses that hinder me from going

Time Management/Financial Management:

-Saving more money
-Procrastinating little to not at all
-Not spending money when stressed

Other techniques we may have discussed:

-Spending more time outdoors and meditating
-More learning about & practice with crystals & meditating with them

12) (6 points) The most beneficial piece information, technique or experience I had in this class that
will assist me in better coping with my stress in the future is:
Definitely the breathing techniques. I use them every day, and they generally help me remember
and focus on all of my stress management techniques and goals. They really help to center and
ground me, and I find them to be the most practical thing Ive done to help manage my stress
thusfar.

Extra Credit (3 points): Give Jo some positive and constructive feedback on this class, its content,
its delivery and anything you think I should know to improve it in the future!
I wish the class was longer!! It had great subject material, very practical guides, and was physically and
mentally engaging. I feel like Ive grown for the better through it! I didnt really like it when people
would aimlessly ramble on about their own stuff, I found it a waste of time and kind of annoying because
I mean, not to sound callous but I dont really care about their unrelated stuff when Im trying to learn
other things in a timely manner. So yeah, my only problem was other people treating it like a group
therapy session, but other than that this class was superb and for your first time teaching it I give you
major kudos.