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Copyright © Cher Brasok (2016)

CONTENT OVERVIEW

 

Part One: Thoughts & Feelings

  • The Relationship between Thoughts and Feelings

  • Step 1 - Noticing your Thoughts

  • Step 2 - Do Something: Letting Go & Challenging Them

 

How: Small & Large Group Discussion

Mindfulness techniques (the intentional, accepting, non - judgemental focus of one’s attention on the emotions and thoughts in the present moment) are being taught in educational and business settings with promising results.

At School: Recent research has shown that students who receive mindfulness training are better able to regulate their emotions and counteract the regular effects of too much stress. (1)

At Work: According to a UNC Kenan-Flagler Business School study, the benefits of mindfulness can lead to “improvements in innovative thinking, communication skills and more appropriate reactions to stress.” (2)

 

 

Part Two: Breathing

  • The Benefit of a Deep Breath

  • Calming Breathing Techniques: Belly Breathing, Rhythmic Breathing, Alternate Nose Breathing & 4-7-8 Breathing

 

How: Presentation, Videos, Demonstration and Student Practice

The American Institute of Stress reports that proper deep breathing for as little as 20 minutes a day will reduce anxiety and stress. Deep breathing increases the supply of oxygen to the brain and stimulates the parasympathetic nervous system which promotes a state of calmness. (3)

 

 

Part Three: Acupressure for Stress Relief

  • What it is & How it works

  • 6 Acupressure Points to Relieve Anxiety and Nervousness 

 

How: Presentation, Small Group Activity and Student Practice

Traditionally practiced in China for health promotion and relaxation, acupressure (a blend of acupuncture & pressure) has gained popularity around the world. It is an effective stress relieving treatment that empowers people to be able to do something for themselves "in the moment" - anytime and anywhere. 

At School: Studies have shown how students' stress levels were greatly reduced after self - administering acupressure. (4)  

At Work:  "Research-proven acupuncture can help with stress, but that won’t do you much good when you’re, say, facing a 3 p.m. deadline at work. That’s where acupressure comes in. According to Justin Newman, the director of Holistic Medicine at Banyan Holistic, acupressure reduces anxiety a few ways. Acupressure triggers the brain to release endorphins that help people feel calmer, clearer, and more centered. It also slows stimulation of the sympathetic nervous system and stress response, while supporting your parasympathetic nervous system, which manages the relaxation responses of the body." (5)

 

 

Part Four: EFT (Emotional Freedom Technique)

  • What it is & How it Works

  • The 8 Step Tapping Technique

 

How: Presentation & Student Practice

EFT is emerging as an effective self - treatment option for people experiencing stress and anxiety. Studies such as The Effect of EFT on the Stress Biochemistry have shown that EFT is effective in reducing levels of cortisol (the stress hormone) by 10% more than supportive interviews or no treatment. (6) “The scientific data proves that the body is equipped with natural self-repair mechanisms that be flipped on or off by practices that turn off the body’s stress responses and turn on the body’s relaxation responses.  EFT is just such a mind and body altering practice.” Lisa Rankin, MD, author of Mind over Medicine.

 

 

Endnotes

1. Meiklejon, J. et al (2012) Integrating mindfulness training into K-12 education: fostering the resilience of teachers and students.

2. www.forbes.com/sites/jeannemeister/2015/04/27/future-of-work-mindfulness-as-a-leadership-practice

3. The American Institute of Stress. http://www.stress.org/take-a-deep-breath

4.  http://www.rd.com/health/wellness/acupressure-point-relieve-stress/

5. Das, R., Nayak, BS., Margaret, B. (Holistic Nursing Practice 2011 Mar-Apr)  Acupressure and physical stress among high school students.

6. Church, D.,Young, G., Brooks, AJ. (The Journal of Nervous and Mental Disease 2012 Oct) The effect of emotional freedom techniques on stress biochemistry.

 

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