Ateneo de Naga University

College of Nursing Naga

City

STRESS MANAGEMENT

Delia B. Oco, RN, MAN, Ph.D.

Meditation Music To Reduce Stress and
Relax Mind and Body For Positive Energy |
Omvana by Mindvalley
https://www.youtube.com/watch?v=-dLgMLwGnvY

In this part of this module, you were introduced by listening to Meditation Music to
Reduce Stress and Relax Mind and Body for Positive Energy. Positive Energy is
needed in order for a person to combat all the challenges in life. In this unit, you will
learn more about Stress and Stress Management.

Stress is unavoidable nowadays most especially in these trying times. Being familiar
with various techniques to manage stress will help a nurse in their everyday endeavors.

This unit consists of a pretest, the discussion of the topic, and some learning activities.
You will also find some visuals to guide you through. A self-check test and evaluation
was also included for self-assessment of your learning.

At the end of the session, the students will be able to:

1. Describe stress.
2. Demonstrate the various stress management
techniques.
3. Apply in everyday living the stress management
technique suited for him/her.

INSTRUCTIONS TO THE USERS

“BE AN INDEPENDENT LEARNER”. This module was carefully crafted for you to learn
independently, conscientiously and innovatively. The following set of guidelines and
house rules will lead you to the fulfilment of your goals and objectives as you go along
with this module.

1. Schedule and manage your time. Read and understand every part of this module.
Read it with great amount of patience and perseverance. If problems arise because of
erratic internet connections and government declaring ECQ/MGCQ protocols, this
module will be delivered asynchronously.
a. Answer the pre-test before browsing and reading the entire module. Remember,
“THE BEST TEST FOR HONESTY IS WHEN NOBODY IS LOOKING.”
2. Make a study schedule along with other modules. Never allow things or workloads to
pile up. Be conscious with your timetable. Follow it religiously.

3. The Google classroom, Google Meet/Hangouts and Zoom will be utilized as our
online learning platforms. Keep posted with the daily announcements by logging on to
these sites so as not to miss any discussions and activities.

4. “BE PROACTIVE RATHER THAN REACTIVE.” Accomplish your tasks as prescribed.

ALWAYS SETTLE FOR WHAT IS BEST. AIM FOR EXCELLENCE!

5. Feel free to utilize other learning resources. These will help you understand better the
tasks at hand. In so doing, KEEP FOCUS, never miss any part of the module.
Accomplish all activities as scheduled.

6. DEADLINES ARE DEADLINES. Always be mindful of it. Corresponding deductions or

demerits will be given to late submissions.

7. ALWAYS KEEP IN TOUCH WITH YOUR TEACHER. If there are unforeseen or

unavoidable circumstances that may affect on-time submission of tasks, notify your
teacher the soonest possible time.

8. Finally, “YOU ARE NOT ALONE IN THIS JOURNEY.” You have US to support you:
ME, your family members and your friends. But in accomplishing the tasks, do it on your
own. GOODLUCK and DON’T FORGET TO SMILE. HAPPY MODULating!

Let us have first a pre-assessment if you read in

advance and made your assigned task about our
lesson. This 15-point pre-assessment will give you a
fairly accurate idea of how you might perform on the
final assessment.

1. What is stress?
2. Is stress part of everyday life?
3. Discuss some strategies to reduce stress.

DO NOT TURN TO THE NEXT PAGE UNLESS YOU ARE DONE

ANSWERING ALL QUESTIONS.
1. Stress is the wear the tear that life causes on the body.
2. Everyone has stress. It is a normal part of life. You can feel stress in your
body when you have too much to do or when you haven’t slept well. You can
also feel stress when you worry about things like your job, money,
relationships, or a friend or family member who is ill or in crisis. In response to
these strains your body automatically increases blood pressure, heart rate,
respiration, metabolism, and blood flow to you muscles. This response is
intended to help your body react quickly and effectively to a high-pressure
situation. However, when you are constantly reacting to stressful situations
without making adjustments to counter the effects, you will feel stress which
can threaten your health and well-being.
3. Tips For Reducing Or Controlling Stress
If you are feeling stressed, there are steps you can take to feel better. As
you read the following suggestions, remember that conquering stress will not
come from a half-hearted effort, nor will it come overnight. It will take
determination, persistence and time. Some suggestions may help immediately,
but if your stress level doesn’t seem to improve, it may require more attention
and/or lifestyle changes.

Be realistic. If you feel overwhelmed by some activities (yours and/or

your family’s), learn to say NO! Eliminate an activity that is not absolutely
necessary. You may be taking on more responsibility than you can or should
handle. If you meet resistance, give reasons why you’re making the changes. Be
willing to listen to other’s suggestions and be ready to compromise.

Shed the “superman/superwoman” urge. No one is perfect, so don’t

expect perfection from yourself or others. Ask yourself, “What really needs to be
done?” How much can I do? Is the deadline realistic? What adjustments can I
make?” Don’t hesitate to ask for help if you need it.

Meditate. Just ten to twenty minutes of quiet reflection may bring relief
from chronic stress as well as increase your tolerance to it. Use the time to listen
to music, relax and try to think of pleasant things or nothing.

Visualize. Use your imagination and picture how you can manage a
stressful situation more successfully. Whether it’s a business presentation or
moving to a new place, many people feel visual rehearsals boost self-confidence
and enable them to take a more positive approach to a difficult task.

Take one thing at a time. For people under tension or stress, their day-
to-day workload can sometimes seem unbearable. The best way to cope with
this feeling of being overwhelmed is to take one task at a time. Make a list of
things you need to get done and start with one task. Once you accomplish that
task, choose the next one. The positive feeling of “checking off” tasks is very
satisfying. It will motivate you to keep going.
 Exercise. Regular exercise is a popular way to relieve stress. Twenty to
thirty minutes of physical activity benefits both the body and the mind.

Hobbies. Take a break from your worries by doing something you enjoy.
Whether it’s gardening or painting, schedule time to indulge your interest.

Share your feelings. A conversation with a friend lets you know that you
are not the only one having a bad day, caring for a sick child or working in a busy
office. Stay in touch with friends and family. Ask them how they have dealt with a
similar situation that may be “stressing you out.” Let them provide love, support
and guidance. Don’t try to cope alone.

Be flexible! If you find you’re meeting constant opposition in either your

personal or professional life, rethink your position or strategy. Arguing only
intensifies stressful feelings. Make allowances for other’s opinions and be
prepared to compromise. If you are willing to be accommodating, others may
meet you halfway. Not only will you reduce your stress, you may find better
solutions to your problems.

Go easy with criticism. You may expect too much of yourself and others.
Try not to feel frustrated, disappointed or even “trapped” when another person
does not measure up. The “other person” may be a coworker, spouse, or child
whose behavior you are trying to change or don’t agree with. Avoid criticisms
about character, such as “You’re so stubborn,” and try providing constructive
suggestions for how someone might do something differently.

CONGRATULATIONS!

As mentioned in introduction, many are affected by stress when it cannot be managed

effectively

It is important to comprehend first some terms to understand :

Now let us be familiar with the focus of this module:

According to the APA’s Stress in America study, nearly 70% of Americans experience
physical and mental symptoms of stress, but only 37% think they are doing very well at
managing stress.
STRESS MANAGEMENT
Theoretical Assumptions:
Stuart Stress Adaptation Model is that nature is ordered as a social hierarchy
from the simplest unit to the most complex.
Nursing care is provided within a biological, psychological, sociocultural,
environmental, and legal-ethical context.
The primary, secondary, and tertiary levels of prevention by describing four
discrete stages of psychiatric treatment: crisis, acute, maintenance, and health
promotion.
The use of the nursing process and the standards of care and professional
performance for psychiatric nurses.

Dimensions of Mental Health:

The Global Burden of Disease Study thus showed the true magnitude of the long
underestimated impact of mental health problems. During the year 2020, mental
disorders are projected to increase, and major depression is predicted to become
the second leading cause in disease burden worldwide.
The Global Burden of Disease Study has thus been eye opening in regard to
public health in terms of mainstreaming mental health and high-lighting the
public significance of mental disorders.

STRESS?
We generally use the word "stress" when we feel that everything seems to have
become too much - we are overloaded and wonder whether we really can cope
with the pressures placed upon us.

Burnout Symptoms and Treatment

People who are struggling to cope with workplace stress may place themselves at high
risk of burnout. Burnout can leave people feeling exhausted, empty, and unable to cope
with the demands of life.

Burnout may be accompanied by a variety of mental and physical health symptoms as

well. If left unaddressed, burnout can make it difficult for an individual to function well in
their daily life.

What Is Burnout?

The term “burnout” is a relatively new term, first coined in 1974 by Herbert
Freudenberger, in his book, Burnout: The High Cost of High Achievement. He originally
defined burnout as, “the extinction of motivation or incentive, especially where one's
devotion to a cause or relationship fails to produce the desired results.”

Burnout is a reaction to prolonged or chronic job stress and is characterized by three

main dimensions: exhaustion, cynicism (less identification with the job), and feelings of
reduced professional ability.

More simply put, if you feel exhausted, start to hate your job, and begin to feel less
capable at work, you are showing signs of burnout.

The stress that contributes to burnout can come mainly from your job, but stress from
your overall lifestyle can add to this stress. Personality traits and thought patterns, such
as perfectionism and pessimism, can contribute as well.
Most people spend the majority of their waking hours working. And if you hate your job,
dread going to work, and don't gain any satisfaction out of what you're doing, it can take
a serious toll on your life.

Signs and Symptoms

While burnout isn’t a diagnosable psychological disorder, that doesn't mean it shouldn't
be taken seriously.

Here are some of the most common signs of burnout:

 Alienation from work-related activities: Individuals experiencing burnout view

their jobs as increasingly stressful and frustrating. They may grow cynical about
their working conditions and the people they work with. They may also
emotionally distance themselves and begin to feel numb about their work.
 Physical symptoms: Chronic stress may lead to physical symptoms, like
headaches and stomachaches or intestinal issues.
 Emotional exhaustion: Burnout causes people to feel drained, unable to cope,
and tired. They often lack the energy to get their work done.
 Reduced performance: Burnout mainly affects everyday tasks at work—or in
the home when someone's main job involves caring for family members.
Individuals with burnout feel negative about tasks. They have difficulty
concentrating and often lack creativity.

Risk Factors

A high-stress job doesn't always lead to burnout. If stress is managed well, there may
not be any ill-effects.

But some individuals (and those in certain occupations) are at a higher risk than others.

The 2019 National Physician Burnout, Depression, and Suicide Report found that 44
percent of physicians experience burnout.

Their heavy workloads place individuals with certain personality characteristics and
lifestyle features at a higher risk of burnout.

Of course, it's not just physicians who are burning out. Workers in every industry at
every level are at potential risk. According to a 2018 report by Gallup, employee burnout
has five main causes:4

1. Unreasonable time pressure. Employees who say they have enough time to do
their work are 70 percent less likely to experience high burnout. Individuals who
are not able to gain more time, such as paramedics and firefighters, are at a
higher risk of burnout.
 2. Lack of communication and support from a manager. Manager support offers
a psychological buffer against stress. Employees who feel strongly supported by
their manager are 70 percent less likely to experience burnout on a regular basis.
3. Lack of role clarity. Only 60 percent of workers know what is expected of them.
When expectations are like moving targets, employees may become exhausted
simply by trying to figure out what they are supposed to be doing.
4. Unmanageable workload. When a workload feels unmanageable, even the
most optimistic employees will feel hopeless. Feeling overwhelmed can quickly
lead to burnout.
5. Unfair treatment. Employees who feel they are treated unfairly at work are 2.3
times more likely to experience a high level of burnout. Unfair treatment may
include things such as favoritism, unfair compensation, and mistreatment from a
co-worker.

Prevention and Treatment

Although the term "burnout" suggests it may be a permanent condition, it's reversible.
An individual who is feeling burned out may need to make some changes to their work
environment.

Approaching the human resource department about problems in the workplace or

talking to a supervisor about the issues could be helpful if they are invested in creating a
healthier work environment.

In some cases, a change in position or a new job altogether may be necessary to put an
end to burnout.

It can also be helpful to develop clear strategies that help you manage your stress. Self-
care strategies, like eating a healthy diet, getting plenty of exercises, and engaging in
healthy sleep habits may help reduce some of the effects of a high-stress job.

A vacation may offer you some temporary relief too, but a week away from the office
won't be enough to help you beat burnout. Regularly scheduled breaks from work, along
with daily renewal exercises, can be key to helping you combat burnout.

If you are experiencing burnout and you're having difficulty finding your way out, or you
suspect that you may also have a mental health condition such as depression, seek
professional treatment.

Talking to a mental health professional may help you discover the strategies you need
to feel your best.

Body and Mind Connects…

Stress Management: Relaxing Your Mind and Body

Introduction

Take a deep breath. Hold it for a moment, and then exhale. Feel more relaxed?
Breathing exercises are one way to relax. Here you will learn about different ways to
relax your mind and body. Being relaxed can help ease stress. It can also relieve
anxiety, depression, and sleep problems.
 To relax means to calm the mind, the body, or both.
 Relaxing can quiet your mind and make you feel peaceful and calm. Your
body also reacts when you relax. For example, your muscles may be less
tense and more flexible.
 There are different ways to relax. You may find one or more ways help to
calm you down and feel at peace.
How can you relax your mind and body?

There are lots of ways to relax. Some ways are designed to relax your mind and some
to relax your body. But because of the way the mind and body are connected, many
relaxation methods work on both the mind and the body.
You may want to try one or more of the following relaxation tips to see what works best
for you.

Relaxing the mind

 Take slow, deep breaths. Or try other breathing exercises for relaxation.
o Stress Management: Breathing Exercises for Relaxation
 Soak in a warm bath.
 Listen to soothing music.
 Practice mindful meditation. The goal of mindful meditation is to focus your
attention on things that are happening right now in the present moment. For
example, listen to your body. Is your breathing fast, slow, deep, or shallow?
Do you hear noises, such as traffic, or do you hear only silence? The idea is
just to note what is happening without trying to change it.
o Stress Management: Doing Meditation
 Write. Some people feel more relaxed after they write about their feelings.
One way is to keep a journal.
 Use guided imagery. With guided imagery, you imagine yourself in a certain
setting that helps you feel calm and relaxed. You can use audiotapes,
scripts, or a teacher to guide you through the process.
o Stress Management: Doing Guided Imagery to Relax
Relaxing the body
  Do yoga. You can get books and videos to do at home or take a yoga class.
o Stress Management: Practicing Yoga to Relax
 Try progressive muscle relaxation. This process involves tensing and
relaxing each muscle group. Progressive muscle relaxation can reduce
anxiety and muscle tension. If you have trouble falling asleep, this method
may also help with your sleep problems. When you relax your muscles, your
body gets the signal that it is okay to fall asleep.
o Stress Management: Doing Progressive Muscle Relaxation
 Take a walk or do some other activity. Making time to do things you enjoy
can also help you relax.
 Get a massage or have someone give you a back rub.
 Have a warm drink that doesn't have alcohol or caffeine in it, such as herbal
tea or warm milk

How Physical Exercise Benefits Mental Health

How Exercise Impacts Mental Illness

Mental health professionals often prescribe exercise as part of the treatment for specific
mental illnesses.

Exercise can alleviate many of the symptoms of depression, such as fatigue, tension,
anger, and reduced vigor.

For people with panic disorder, PTSD, and other anxiety-related conditions, exercise
can be a proactive way to release pent-up tension and reduce feelings of fear and
worry.2

Exercise also decreases sensitivity to the body's reaction to anxiety, as well as

decreases the intensity and frequency of panic attacks in some cases.

Additionally, a regular exercise program can help ease symptoms of other common co-
occurring conditions, such as ​IBS.

How Exercise Promotes Positive Well-Being

Exercise can also be used to enhance well-being in people who already feel mentally
healthy. Increased physical activity has been found to enhance mood, improve energy
levels, and promote quality sleep.

There are several reasons why physical activity can be good for psychological well-
being:
  Exercise decreases stress hormones. Exercise decreases stress hormones
like cortisol. It also increases endorphins—your body's ‘feel-good’
chemicals—giving your mood a natural boost.5
 Physical activity distracts you from negative thoughts and
emotions. Physical activity can take your mind off of your problems and either
redirect it on the activity at hand or get you into a zen-like state.
 Exercise promotes confidence. Exercise can help you lose weight, tone your
body, and maintain a healthy glow and a smile.6 You may feel a subtle but
significant boost in your mood as your clothes look more flattering and you
project an aura of increased strength.
 Exercise can be a good source of social support. The benefits of social
support are well-documented and many physical activities can be social activities
as well.7 So whether you join an exercise class or you play softball in a league,
exercising with others can give you a double-dose of stress relief.
 Better physical health may mean better mental health. While stress can
cause illness, illness can also cause stress. Improving your overall health and
longevity with exercise can save you a great deal of stress in the short run (by
strengthening your immunity to colds, the flu, and other minor illnesses) and the
long run (by helping you stay healthier longer, and enjoy life more because of it).
 Exercise provides a buffer against stress. Physical activity may be linked to
lower physiological reactivity toward stress. Simply put, those who get more
exercise may become less affected by the stress they face. So, in addition to all
the other benefits, exercise may supply some immunity toward future stress as
well as a way to cope with current stress.

How to Start an Exercise Plan

Once you have obtained your doctor’s approval and recommendations, you will want to
decide on an exercise program that's right for you.
Do you want to take a class? Could it be helpful to hire a trainer at the gym? Do you
prefer to go for a walk on your own time while listening to your favorite music? The key
to sticking with a program is to find something that you enjoy doing.
When starting a new exercise plan, you may initially feel very motivated. This motivation
to exercise can be extremely beneficial in helping you get started on your new exercise
plan.
A 2017 study published in Maturitas found that between two and six hours of exercise
each week is best for optimal mental health.
Here are a few tips to start and maintain your exercise plan:

 Don’t overdo it. Be careful not to push yourself to extremes in the beginning, as
this can lead to physical injury. Remember that exercise can be fun and can help
improve your mood and anxiety, but it should not be causing physical issues.
Take it slow in the beginning and gradually increase your workouts over time.
  Make a commitment to your exercise plan. From stressed-out executives to
frazzled stay-at-home moms, everyone is busy. Putting time aside to exercise
means that you have made your health and well-being a top priority. It can take
time before you notice improvements in your panic symptoms. For the best
results, stay patient and consistent with your exercise program.
 Know that your motivation may change at different stages of your exercise
plan. It is not uncommon for your initial enthusiasm to fade over time. It can help
to change your routine a little or find new exercise options altogether. For
example, if you're getting bored with the treadmill at the local gym,
try walking locally or joining a hiking group. These alternative options can also
have the added benefit of helping you socialize while you exercise.
 Keep experimenting. Experiment with different strategies to find what works
best for you. If you struggle to stick with exercise first thing in the morning, try
exercising in the afternoon. Or, if you discover that you dread hitting the gym, try
exercising outside. Keep experimenting until you find something that you are
likely to stick to.

Here are some exercises:

Yoga
Yoga has also been popularly defined as "union with the divine" in other contexts
and traditions.
"the stilling of the changing states of the mind"

A 2018 study published in Complementary Therapies in Clinical Practice found that

yoga can help in managing stress.

 Decrease physiological arousal

 Lower heart rate
 Lower blood pressure
 Improve respiration
 Reduce the stress response
 Reduce depression and anxiety
 Increase energy and feelings of well-being

Eight Yoga Poses to Help Relax Your Mind at Home

Feeling overwhelmed and looking for some tranquility? Give these soothing yoga poses
a try.
We all have stress. But how we deal with it is a whole different story. The next time you
need to unwind after a long day, try a few of our favorite yoga inversions, forward folds
and reclining poses to help.
This simple series is suitable for beginners and seasoned practitioners. Make time for
the sequence before bed or practice this at any point in the day — it’s a great way to
relax your mind and body when you may be feeling tense.

Wide-Legged Forward Bend Pose (Prasarita Padottanasana)

How To: Stand up tall and walk your feet out wide. Turn your toes out slightly. Hinge at
your hips and fold forward. Bring your hands to the mat directly under your shoulders.
Soften your knees in order to release your head and neck. Slowly roll up to standing
position.

Purpose of Pose: Stretches the muscles in the back, hamstrings and calves.

Lizard Pose (Utthan Pristhasana)

How To: Start from downward-facing dog. Step your right foot forward to a deep lunge
and drop your left knee to the floor. Your feet should be far enough apart that your right
foot is flat. Find a comfortable arm position, either long arms or forearms on a block.
Hold for 20 deep breaths. Step back slowly to downward-facing dog. Switch legs.

Purpose of Pose: Opens the hips and hip flexors. Stretches the hamstrings and opens
the shoulder and chest muscles.

Sphinx Pose (Salamba Bhujangasana)

How To: Lie flat on your stomach. Place your elbows under your shoulders, then begin
to lift your chest. Draw your shoulders down your back and press your forearms down.
Look forward and allow your chin to drop slightly.

Purpose of Pose: Stretches the abdominal muscles, opens the chest and shoulders and
strengthens the spine.

Supported Bridge Pose (Setu Bandhasana Sarvangasana)

How To: Lie flat on your back. Plant your feet flat, hips-width apart. Press down into
your feet to lift your hips. Turn a yoga block to its tallest point and slide it under your
hips. Your body should feel comfortable and supported. Let your arms rest on the
ground along your sides with your palms face up. Optional: Lift your arms overhead and
allow them to rest next to your ears.

Purpose of Pose: Stretches the entire front-side of your body and strengthens the back.

Forward Fold Pose (Uttanasana)

How To: Stand up tall with your feet hips-width distance apart. Soften your knees and
slowly fold forward. Bring your hands to opposite elbows. Allow your arms, head and
neck to be very heavy. Sway side-to-side to release tension in your low back. Continue
to soften your knees and slightly shift your weight forward. Slowly roll up to standing.

Purpose of Pose: Stretches the calves and hamstrings. May release tension in the
head, neck and shoulders.

Reclining Bound Angle Pose (Supta Baddha Konasana)

How To: Lie flat on your back. Bring the soles of your feet together so that they touch.
Bring one hand to your heart, one hand to your belly. Close your eyes. Optional: Reach
your arms overhead and allow your right palm to rest in your left hand. Breathe deeply.

Purpose of Pose: Opens the hips and stretches the inner thighs. May soothe the entire
body.

Legs Up the Wall Pose (Viparita Karani)

How To: Place a block horizontally under your tailbone. Allow your weight to rest on the
block and extend your legs to the sky. Close your eyes.

Optional: Try this pose using a wall. Bring your tailbone flush with the baseboard.
Extend your legs up the wall and allow your arms to rest by your side, palms face up.

Purpose of Pose: Stretches the legs and back. May calm the body and mind.

Corpse Pose (Savasana)

How To: Lie flat on your back. Allow your feet to gently roll open. Flip your palms face
up. Roll your shoulders down your back. Allow your body to be very heavy. Close your
eyes.

Purpose of Pose: May relax the body and mind.

Tai Chi
Tai Chi is an ancient Chinese martial art that combines meditation and rhythmic
breathing in a slow series of graceful body movements and poses (also called forms).
Tai Chi has been shown to:

 Reduce stress
 Lower blood pressure
 Reduce anxiety
 Improve depressed mood
 Increase self-esteem

Aerobic Exercise
There is growing research evidence that regular aerobic exercise (such as running,
cycling or swimming) is associated with better psychological health.
Although studies have focused on depression, panic disorder, and obsessive-
compulsive disorder (OCD), there's also some evidence to suggest a positive effect of
exercise on social phobia.
Both single sessions and long-term programs of aerobic exercise have been shown to
provide a positive benefit for psychological health.
Although as little as five to 10 minutes of aerobic exercise can help to improve your
mood and reduce your anxiety, regular programs, lasting from 10 to 15 weeks, seem to
improve one's overall mental state.

Visualization Techniques

Visualization techniques have been used by successful people to visualize their desired
outcomes for ages.

The practice has even given some high achievers what seems like super-powers, helping
them create their dream lives by accomplishing one goal or task at a time with hyper focus
and complete confidence.

In fact, we all have this awesome power, but most of us have never been taught to use it
effectively.

Elite athletes use it. The super-rich use it. And peak performers in all fields now use it. That
power is called visualization.

The daily practice of visualizing your dreams as already complete can rapidly accelerate
your achievement of those dreams, goals, and ambitions.

Using visualization techniques to focus on your goals and desires yields four very
important benefits.

1.) It activates your creative subconscious which will start generating creative ideas to
achieve your goal.

2.) It programs your brain to more readily perceive and recognize the resources you will
need to achieve your dreams.

3.) It activates the law of attraction, thereby drawing into your life the people, resources,
and circumstances you will need to achieve your goals.
4.) It builds your internal motivation to take the necessary actions to achieve your
dreams.

Visualization is really quite simple. You sit in a comfortable position, close your eyes and
imagine — in as vivid detail as you can — what you would be looking at if the dream you
have were already realized. Imagine being inside of yourself, looking out through your eyes
at the ideal result.

Visualize with the ‘Mental Rehearsal’ Technique

For athletes, visualization process is called “mental rehearsal,” and they have been using
these exercises since the 1960s when we learned about it from the Russians.

All you have to do is set aside a few minutes a day. The best times are when you first wake
up, after meditation or prayer, and right before you go to bed. These are the times you are
most relaxed.

Go through the following three steps:

STEP 1. Imagine sitting in a movie theater, the lights dim, and then the movie starts. It is a
movie of you doing perfectly whatever it is that you want to do better. See as much detail as
you can create, including your clothing, the expression on your face, small body
movements, the environment and any other people that might be around. Add in any
sounds you would be hearing — traffic, music, other people talking, cheering. And finally,
recreate in your body any feelings you think you would be experiencing as you engage in
this activity.

STEP 2. Get out of your chair, walk up to the screen, open a door in the screen and enter
into the movie. Now experience the whole thing again from inside of yourself, looking out
through your eyes. This is called an “embodied image” rather than a “distant image.” It will
deepen the impact of the experience. Again, see everything in vivid detail, hear the sounds
you would hear, and feel the feelings you would feel.

STEP 3. Finally, walk back out of the screen that is still showing the picture of you
performing perfectly, return to your seat in the theater, reach out and grab the screen and
shrink it down to the size of a cracker. Then, bring this miniature screen up to your mouth,
chew it up and swallow it. Imagine that each tiny piece — just like a hologram — contains
the full picture of you performing well. Imagine all these little screens traveling down into
your stomach and out through the bloodstream into every cell of your body. Then imagine
that every cell of your body is lit up with a movie of you performing perfectly. It’s like one of
those appliance store windows where 50 televisions are all tuned to the same channel.

When you have finished this process — it should take less than five minutes — you can
open your eyes and go about your business. If you make this part of your daily routine, you
will be amazed at how much improvement you will see in your life.
Create Goal Pictures

Another powerful visualization technique is to create a photograph or picture of yourself

with your goal, as if it were already completed. If one of your goals is to own a new car, take
your camera down to your local auto dealer and have a picture taken of yourself sitting
behind the wheel of your dream car. If your goal is to visit Paris, find a picture or poster of
the Eiffel Tower and cut out a picture of yourself and place it into the picture.

Create a Visual Picture and an Affirmation for Each Goal

It is recommended that you find or create a picture of every aspect of your dream life.
Create a picture or a visual representation for every goal you have — financial, career,
recreation, new skills and abilities, things you want to purchase, and so on.

You want to take your visualization to the next level, right?

Visualization and affirmations allow you to change your beliefs, assumptions,

and opinions about the most important person in your life — YOU! They allow you to
harness the 18 billion brain cells in your brain and get them all working in a singular and
purposeful direction.

Your subconscious will become engaged in a process that transforms you forever. The
process is invisible and doesn’t take a long time. It just happens over time, as long as you
put in the time to visualize and affirm, practice your techniques, surround yourself with
positive people, read uplifting books and listen to audio programs that flood your mind with
positive, life-affirming messages.

How to Spend the 10 Most Important Minutes of Your Day

Harness the Subconscious Mind with Visualization Techniques

Visualization – seeing the goal as already complete in your mind’s eye – is a core
technique used by the world’s most successful people. Visualization is effective because it
harnesses the power of our subconscious mind.

When we visualize goals as complete, it creates a conflict in our subconscious mind

between what we are visualizing and what we currently have. Our minds are hard-wired to
resolve such conflicts by working to create a current reality that matches the one we have
envisioned.

Visualization activates the creative powers of the subconscious mind, motivating it to work
harder at creating solutions. You’ll also notice new levels of motivation and find yourself
doing things that normally you would avoid, but that will take you closer to success.
The third way visualization boosts success is by programming the Reticular Activating
System (RAS), which serves as a mental filter for the 8 million bits of information that are
streaming into our brains at any one time. (To learn more about the RAS, refer to Principle
11 in The Success Principles.)

The RAS thinks in pictures, not words. Daily visualization feeds the RAS the pictures it
needs to start filtering information differently. As a result, your RAS will start to pay attention
to anything that might help you achieve your goals – information that it otherwise might
ignore.

Live in the Moment

Although a daily practice of visualization is vital, we don’t need to spend all day thinking
about our goals for this technique to work. In fact, spending too much time in visualization
can rob you of something essential – living in the moment.Get the Guide

Daily rituals help to establish the right balance between thinking about the future and living
in the moment. Start by picking a time during which you’ll review your goals and visualize
your success. Ideally, do this twice a day – first thing in the morning and right before you go
to bed. The process typically will take 10 minutes or less.

If you meditate, guided or not, do your visualizations immediately after your meditation. The
deepened state reached during meditation heightens the impact of visualization.

For greatest effect, read your goals or affirmations out loud. After each one, close your
eyes and create the visual image of the completed goal in your mind.

To multiply the effects, add sound, smells, and tastes. Most importantly, add the emotions
and bodily sensations you would be feeling if you had already achieved your goal.

This is a powerful visualization technique.

Research has revealed that images or scenes that are accompanied by intense emotion
will stay locked in our memory forever. The more passion, excitement and energy we
muster during visualization, the more powerful the results will be.

Self Hypnosis for Sleep: What it is & how to do it

Can self hypnosis help you sleep better? Being able to relax and drift to sleep is a skill
that we can teach ourselves through self hypnosis and can not only help you get to
sleep in the moment but change how you sleep long term.

I Can’t Sleep

Did you know that up to 40 % of adults suffer from sleep disturbances? And
that 70% of high school students don’t get enough sleep? People with sleep
disorders include those who:

 cannot sleep,
 will not sleep,
 have difficulty falling asleep,
 have trouble staying asleep,
 have regular nightmares or night terrors,
 have excessive daytime sleepiness, and
 those with increased movements during sleep.

The above list is not exhaustive. In short, experts define insomnia as difficulty
initiating or maintaining sleep. Acute insomnia or short-term insomnia can last
for only a few nights. Chronic insomnia, on the other hand, means that your
sleep is disrupted for at least three nights per week, for three months.

Both physical and mental health issues can contribute to disordered sleep; for
instance, different pain syndromes, neurological conditions, disruptions in
neurotransmitters. Life circumstances, too, can aggravate the situation; for
example, stress, poor work-life balance, shift work, relationship problems.
When there are no health concerns linked to your sleeping problems, we refer
to the condition as primary insomnia. In contrast, secondary insomnia is when
sleep disturbances occur as a result or symptom of other health issues.
What Can I Do If I Can’t Sleep?

People who experience sleep disturbance usually self-treat with over-the-

counter medications and natural supplements, such as melatonin, valerian, and
tryptophan. Some also turn to health care practitioners, most often physicians
and psychiatrists. Medical doctors commonly treat sleep disorders using
pharmacological interventions. However, sleep medications, known as sedative-
hypnotic drugs or sleeping pills, are not without risk. Long-term use of such
drugs can result in dependency, daytime drowsiness, nausea, fatigue,
confusion, and memory problems. Because of the side effects, many people
prefer non-pharmacological treatments, which can include meditation, hypnosis,
and sleep hygiene programs.

If you want to improve your sleep quality, the National Sleep Foundation
recommends you first try improving your sleep hygiene:

1. Maintain consistent sleep and wake schedules.

2. Have a relaxing bedtime ritual.
3. Reduce afternoon naps.
4. Exercise regularly.
5. Avoid bright light and TV/computer use before going to bed.
6. Wind down before going to bed, doing an activity you find calming (e.g., reading,
listening to soft, relaxing music).
7. Avoid food intake in the evening, especially heavy meals.
8. Avoid alcohol, caffeine and cigarettes before bed.

However, if those simple measures don’t suffice, you might require a more
comprehensive approach with the help of a skilled sleep professional.
According to scientific literature, cognitive behavioral therapy or CBT can be
very effective in treating sleep disorders, particularly when used together with
hypnosis

Next, we will explore all you need to know about hypnosis for sleep, including
what it is, how and when it works and how you can start doing it.
Hypnotizing yourself to sleep

Hypnosis is a state during which you experience deep relaxation, focused

attention and increased suggestibility. It is a tool of hypnotherapy – a natural,
research-supported treatment that can reduce arousal and promote relaxation.
In the context of insomnia, hypnosis can be used as a way to help you relax
and to encourage the onset of sleep and longer sleeping hours, helping you to
sleep better. Verbal cues and guided imagery are usually used to draw you into
a trance-like state, during which you experience deep relaxation and drift off to
a more restful sleep. It can be thought of as a more powerful guided meditation,
designed for improving sleep.

Science behind Sleep Hypnosis

Treating sleep difficulties with hypnosis has been relatively well researched, in
adults and children. The evidence base behind this approach is growing. The
technique is attractive to both clinicians and patients due to its cost-
effectiveness, brevity and safety.

A systematic literature review published in 2018 in the Journal of Clinical Sleep

Medicine evaluated the available evidence for hypnosis for sleep improvement.
Dr Irina Chamine and her co-authors from the Department of Neurology at the
Oregon Health and Science University in Portland, Oregon identified 139 peer-
reviewed articles on the topic. Twenty-four papers were included in their final
analysis. The team found that, overall, more than a half (58.3%) of the included
studies reported hypnosis benefit on sleep outcomes, just over 12% reported
mixed results, and less than a third (29.2%) reported no hypnosis benefit. The
authors concluded that hypnosis for sleep problems is a promising treatment.
They also highlighted that the available evidence suggests low incidence of
adverse events. Further investigation is required to include larger samples and
improve the methodological quality of studies in this field.

Some of the scientific studies on hypnosis also considered sleep improvement

to be a secondary outcome. For example, one study focused on pain reduction
as an outcome of hypnotherapy. Simultaneously, the participants also
experienced an improvement in sleep. All in all, the pool of evidence for
hypnosis for sleep is quite significant.

Conditions That Can Benefit from Sleep Hypnosis

Hypnosis can be applied to various cases of insomnia, either of primary or
secondary origin, ranging from stress-related sleep problems to cancers.

Many health conditions are accompanied by sleep disturbances and can benefit
from sleep hypnosis. As already mentioned, hypnosis is often used as an
adjunct to cognitive-behavioral therapy (CBT); however, it can also be used
solo. Researchers from around the world have already studied the benefits of
sleep hypnosis in different populations, including:

 multiple sclerosis patients with sleeping difficulties,

 chronic fatigue syndrome patients with sleep disturbances,
 cancer patients,
 people with sleep bruxism (grinding of the teeth),
 people experiencing post-traumatic stress disorder (PTSD) that led to
sleep disturbances,
 fibromyalgia patients with sleeping difficulties,
 patients with low back problems,
 post-menopausal women,
 irritable bowel syndrome.

How to do Self Hypnosis for Sleep

The ability to focus yourself at will is an invaluable skill to have and is the
foundation for sleep self-hypnosis. Some of the available options, which have
shown to be effective, include:

1. Find a comfortable place where you can relax. This can be in your
bed, just before you'd like to sleep or wherever works best for you.
2. Relax using a hypnotic induction. Focus on your breath or
progressively focus and release tension in each muscle in your body,
from your head to your toes.
3. Introduce a suggestion. This can be saying simple but clear
statements you offer yourself about what you might do differently, or
visualizations of sheep jumping over a fence.
4. Return to your usual level of alertness. Become more alert & aware
by counting to five while telling yourself you are becoming aware of
your surroundings. If you're trying self-hypnosis just before bed, you
can skip this step.
To target insomnia, different hypnosis approaches can be used; for example:

 a metaphor of a fish going deeper into the water for deeper sleep,
 the age-regression technique, which prompts you to focus on your
earlier memories of periods when restorative sleep came easily,
 directions for relaxation with visualizations (e.g., relaxing scenes and
sounds),
 ego-strengthening suggestions.

It’s Also Important How You Wake Up

Research shows that not only it’s essential you have a restful sleep, but you
also need to wake up at the right time. Advanced neuroscience is being merged
with digital technology to help us activate our hidden potentials by applying the
principles of personal neurotechnology. For example, some sleep trackers now
include a feature of a smart alarm clock that wakes you up at a time that is
optimal for you.

When the user sets the alarm, the device’s monitoring mechanisms ensure he
or she is woken during an appropriate stage of their sleep, avoiding grogginess
and tiredness that can be a direct result of being suddenly aroused during deep
sleep. Smart technology is making a breakthrough in this field and many people
are embracing the novel solutions to their sleeping problems.

A Word from Mindset Health

If you experience prolonged sleep issues, you should first consult your medical
provider to make sure there is no underlying health condition causing your
insomnia. Sleep problems can be a precursor to many health issues, including
cardiovascular disease, diabetes, and Alzheimer’s. Therefore, they should be
treated promptly, using effective and safe therapeutic approaches.
Hypnotherapy is a flexible approach that addresses sleep disturbances at
various levels. It can be tailored to the individual, using a big toolbox of
techniques. Although it is often provided by a clinician trained in hypnotherapy,
self-hypnosis – without the presence of a clinician – is also very successful in
promoting behaviour change and can help you restore your health and find
better sleep.
As an Atenean you should pray in an Ignatian Way… Take a lot at this..

Praying the Ignatian Way

Here are three ways to do it—not an exhaustive list but a good start.

1. Do the Examen.

At the end of the day, ask the Holy Spirit to guide your memory over the day’s events
and conversations. Give thanks for the blessings of the day. Ask God’s forgiveness if
you have wandered from Jesus’ path of truth, compassion, and kindness. Ask God’s
help with any negative patterns you see in your life, or for strength and wisdom to deal
with upcoming events or issues. You can do this prayer once a day, twice a day, three
times a day; the important thing is to develop a pattern that’s best for you.
The Daily Examen is a technique of prayerful reflection on the events of the day in order
to detect God’s presence and discern his direction for us. The Examen is an ancient
practice in the Church that can help us see God’s hand at work in our whole experience.

The method presented here is adapted from a technique described by Ignatius Loyola in
his Spiritual Exercises. St. Ignatius thought that the Examen was a gift that came
directly from God, and that God wanted it to be shared as widely as possible. One of the
few rules of prayer that Ignatius made for the Jesuit order was the requirement
that Jesuits practice the Examen twice daily—at noon and at the end of the day. It’s a
habit that Jesuits, and many other Christians, practice to this day.

This is a version of the five-step Daily Examen that St. Ignatius practiced.

1. Become aware of God’s presence.

2. Review the day with gratitude.
3. Pay attention to your emotions.
4. Choose one feature of the day and pray from it.
5. Look toward tomorrow.

2. Put yourself in a Gospel story.

Just choose which character you’re going to be, and walk right into the scene where
Jesus heals someone, delivers a teaching, or feeds thousands. You can be a main
character in the story, or you can be a bystander or friend that you simply invent for this
prayer. Don’t get distracted by trying to be historically accurate—this is not about you
interpreting Scripture in a scholarly way. The point is to encounter Jesus. Ask the Holy
Spirit to guide this very spiritual function, the human imagination, to where you need to
go.

3. Pray as though you are having a conversation across the dinner table or in your living

room.

In the Spiritual Exercises, this is called a colloquy, but it’s just conversational prayer.
You speak to Jesus as you would a close friend. You speak to Mary, his mother, or to
God the Father/Creator, or to the Holy Spirit who is comforter, or to one of the saints,
who can be part of this conversation with the Divine. Sometimes, when we pray the way
we talk, it can enable us to be more honest. Probably the only danger is that we
become flippant or casual, but this isn’t much of a temptation when we remember who it
is we’re talking to.

So, you have learned about the various stress management techniques. Maybe there
are concerns that arises now in your mind… Come on.. share those..
Do you have any questions? If you have, try to go back and read again. You may have
missed something. Soon you will learn about what will be your concentration and
responsibilities you are want to practice in the field of nursing psychiatry.
Now, if you are ready, you are all set for the next activity. You can turn to the next page.
Do not turn to the next page unless you are sure you understood everything
about this unit.
Now, share what you have learned to your classmates. Share to the
GC stream what you have discussed.
Now, you are almost done with this unit. It is your turn to share
learning materials regarding this topic. Kindly send some link
for references.
However, if you need more clarity, please feel free to
message
Congratulations, you are now ready for the next module!!
other learning materials in the Google Classroom.
Aside from the references stipulated in the Extended
Course Outline. The following are also consulted for this
module
1. https://www.self.com/gallery/must-know-yoga-poses-for-beginners
2. https://protips.dickssportinggoods.com/sports-and-activities/yoga-and-studio/8-
yoga-poses-relax-mindhttps://protips.dickssportinggoods.com/sports-and-
activities/yoga-and-studio/8-yoga-poses-relax-mind
3. https://www.mottchildren.org/health-library/uz2209
4. https://www.verywellmind.com/how-to-deal-with-stressors-and-challenges-
3145250
5. https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-
3144516
6. https://www.verywellmind.com/physical-exercise-for-panic-disorder-and-anxiety-
2584094
7. https://www.jackcanfield.com/blog/visualize-and-affirm-your-desired-outcomes-a-
step-by-step-guide/
8. https://www.mindsethealth.com/matter/hypnosis-for-sleep
9. https://www.loyolapress.com/catholic-resources/ignatian-spirituality/examen-and-
ignatian-prayer/praying-the-ignatian-way-reflective-prayer/
10. https://www.ignatianspirituality.com/three-ways-to-pray-ignatian/
11. https://www.ignatianspirituality.com/ignatian-prayer/the-examen/
12. https://www.mhanational.org/stress-coping-everyday-
problems#:~:text=Everyone%20has%20stress.,is%20ill%20or%20in%20crisis.
13. https://www.mhanational.org/stress-coping-everyday-
problems#:~:text=Everyone%20has%20stress.,is%20ill%20or%20in%20crisis.