Positive Living Skills Joy and Focus for Everyone
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Positive Living Skills: Joy and Focus for Everyone Less stress and more harmony María José Ramírez C. , Ph. D. www. mjperformanceconsulting. com
How do you feel when you are worried or stressed?
Effects of Stress Cognitive appraisal ✔ Worry ✔ Racing thoughts ✔ Low self-confidence ✔ Expecting the worst ✔ Feeling hopeless
Effects of Stress Physiological responses ✔ Muscle tension ✔ Elevated heart rate ✔ Shortness of breath ✔ Increased susceptibility to illness
Effects of Stress Coping strategies ✔ Task irrelevant responses ✔ Behavioral rigidity or disorganization ✔ Self-destructive behaviors (substance abuse, alcoholism)
Relaxation Skill that frees people to: ✔ Embrace moments of silence ✔ Release themselves from unnecessary worry ✔ Move forward through life with a spirit of inner harmony and pure joy
Relaxation ✔ Improves focus and learning ✔ Adds balance, joy and quality to life ✔ People who have too much stress in their lives put their lives at risk and can use drugs or alcohol to escape.
✔ ✔ ✔ Have you ever seen a baby cry? How do they breathe? Can you breathe like them? Have you ever seen a baby sleep? How do they breathe? Can you breathe like them?
Cat relaxation scale Very stressed A little stressed In between A Little relaxed Very relaxed Orlick, T. (2011). Positive Living Skills: Joy and Focus for Everyone. Renfrew, Ontario: General Store Publishing House.
Why relax? ✔ Reduce stress ✔ Recover ✔ Better from stress sleep ✔ Improved ✔ Stronger ✔ Better focus immune system quality of life
When could you use some deep breathing?
Some tips ✔ Breathe in and out from your nose ✔ Exhalation longer than inhalation ✔ One to three breaths to come back to your center
Resources ✔You. Tube audio: Meditation, relaxation. ✔Apps to meditate: Calm, Headspace ✔Book: Orlick, T. (2011). Positive Living Skills: Joy and Focus for Everyone. Renfrew, Ontario: General Store Publishing House.
Suggestions ✔ Every day this week, find a quiet moment to listen to an audio relaxation that you enjoy. ✔ Do Jelly Belly breathing (diaphragmatic breathing) every time you start to feel stressed or worried. 14
Thank you! María José Ramírez, Ph. D hola@mariajoseramirez. cl 15