6 Step Business Stress Reduction Program

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6-Step Business Stress Reduction Program

Disclaimer Every effort has been made to make this report as complete and as accurate as possible. However, there may be mistakes both typographical and in content. Therefore, this text should be used only as a general guide and not as the ultimate source of published information. Furthermore, this report contains information only up to the printing date. Additionally, the facts and opinions are presented for informational purposes only and are not a substitute for professional medical advice. You should consult a physician in all matters relating to your health prior to starting a health and wellness regimen, and particularly with respect to any stress symptoms that may require diagnosis or medical attention. The authors, advisers and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this manual.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Contents

Introduction 4

Welcome and Congratulations

4

Who I Am & Why I Wrote This Report

5

Who You Are & Why You Need to Read This Book

7

A Taste of Things to Come

9

My 5-Day Challenge

Section 1 – You Can’t Change What You Don’t Acknowledge

10

The 4 Faces of Stress

Section 2 – Your 6-Step Plan

11 13 16

Step 1 – Avoid the Stress You Can

16

17

5 Tips for Avoiding Needless Stress

Step 2 – Address the Stress You Can’t Avoid

4 Strategies for a Measured Response

18 18

Step 3 – Change the Dial on Your Attitude

19

Step 4 – Accept and Move On

22

Step 5 – Treat Your Body like a Temple

23

Step 6 – Have Fun!

25

Section 3 – Conclusion

27

Section 4 – Continuing Ed

28

9 Easy Tips for Lowering Your Stress at the Office

Immediatley

28

8 Incredible, Edible Stress Busters

29

How to Meditate

30

How to Practice Deep Breathing for Stress Relief

31

How to Have More Fun

32

Section 5 – A Book Can Only Go So Far

33

We’re in This Together!

34

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Introduction Welcome and Congratulations Hello. I’d like to thank you for ordering this report. I know that there are thousands of websites out there devoted to the subject of reducing stress. Yet, you’ve chosen my site and my report to serve as your information resource, and me to serve as your teacher. It’s a responsibility that I welcome you...and take this very seriously. I’d also like to offer you a congratulatory pat on the back for being part of an elite group of people. You identified a problem in your life: stress. However, unlike most people, you didn’t try to wish your stress away or have a ‘Why me?’ pity party. No, indeed. Not you. You surfed the web, found my site and ordered my report.

“The life of inner peace, being harmonious and without stress is the easiest type of existence” – Norman Vincent Peale

In other words: you took action. That fact alone makes you one in a million. I want to be honest with you, however:

Reading this report is not enough to change your life. Life is filled with challenges. How you react to those difficult individuals and situations is what spells the difference between feeling in control of your life (minimum stress) and feeling at the mercy of the world around you (mind-melting stress). This report provides you with practical, actionable coping strategies that you can rely on to get you through even the most stressful times, but

You must put what I teach you into practice!

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Introduction

Who I Am & Why I Wrote This Report My name is Julie McDonald, but hundreds of men and women who have visited my websites www.thejuliemacpractice.com.au and www.juliemac.com.au know me as “Julie Mac,” founder of The Julie Mac Practice and Corporate Calm in Australia. My passion is in helping people find ‘the quality’ in their life, and I have “Releasing the pressure, it’s dedicated my professional life to teaching people good for the teapot and the that they are the architects of their own destinies. water. Try it sometime.” – It has been tremendously gratifying to watch my Jeb Dickerson, WordPress clients thrive thanks to Psychotherapy, PsycholoMarketing Expert gy, Mindfulness, Hypnotherapy, CBT - Cognitive Behaviour Therapy, NLP (Neuro Linguistic Programming), and other healing modalities. I believe we are here to “self-actualise.” In other words, I believe that each of us is a natural born “guru.” We have, within ourselves, all the wisdom we need to thrive and live a balanced, fulfilled life. The challenge is to disconnect from externally applied labels and re-connect with our inner true sense of self. When we do, we can eliminate the stress that comes from wanting one thing and doing another by acting in congruence with what we know about ourselves.

The Report I Had to Write This report is truly a labor of love. I’ve seen stress rob too many people of their vitality, their enthusiasm, their health, and their careers to sit by idly without trying to help. For me, “business” is “personal,” and I’m living proof that you can have a pressure-cooker life with a busy schedule, but still find balance...if you work at it. As a wife, mother, friend and professional, I “walk the talk” that I teach my clients. I continue to challenge myself in order to further my own learning and growth to ensure that I am just as congruent, genuine, and successful in my work as I want my clients to be in theirs. Stress comes when we are not congruent. However, I know from personal and professional experience that you can Change your programmed conditioning and free yourself to manage stress effectively and efficiently

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Introduction

My Past, Present, and Future I earned my Visual Communication and Education degrees at Newcastle University & Charles Sturt University, respectively. However, I believe that education should never end for people in my profession. Today, I am currently completing my third degree Graduate Diploma Psychological Science. I also believe in staying current and involved through peer support and a strong professional network. I am a Clinical Member of the Australian Hypnotherapists Association and the Australian Society of Clinical Hypnotherapists, a member of the Australian Psychological Society, and a member of the National Speakers Association of Australia. I recently expanded my therapy practice to include coaching and mentoring. (If you think this is something you might like to pursue with me, be sure to look for the special invitation for a one-on-one consultation that you’ll find at the end of this report). I’ve also begun doing a variety of speaking engagements, and am working on my first book which, like this report, will deal with stress management. Whatever my future holds in store, I know that stress will be a part of the picture. However using the same strategies that I’m going to share with you in the coming pages, I know that I’ll be just fine. But enough about me! Let’s get back to the real subject of this report: YOU!

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Introduction

Who You Are & Why You Need to Read This Book We live in stressful times. Paradigm shifts in employer-employee relations have left millions of people lucky enough to be employed feeling stressed and uncertain. If you’re a middle manager, stress is especially high. According to results from the Chartered Institute of Personnel and Development’s quarterly Employee Outlook survey that looks at attitudes in the U.K....

“Sometimes when people are under stress, they hate to think, and it’s the time when they most need to think” – William Jefferson Clinton, former U.S. President

“Middle managers are particularly unhappy with their work-life balance; just 44% agree they are satisfied with their work-life balance, compared with 70% among non-managers. In addition, middle managers worry most about their job security. One in three (29%) think it is likely they could lose their job as a result of the economic downturn, compared with 21% of employees with no managerial responsibility and 15% of senior managers.” A survey by mental health charity Mind found similarly unsettling news about middle managers: 16% have called in sick thanks to stress, 29% have lost their tempers with colleagues, and 25% have even cried at work. “Admitting to stress is still too readily interpreted as a sign of weakness,” says Mind’s Paul Farmer, “which is not only counterproductive, but puts many at risk of long-term mental health issues. The result is a middle layer becoming increasingly squeezed and finding it difficult to cope.”

Stress Is Everywhere Workplace stress is ubiquitous and inevitable. Here are just a few of the causes: • • • • • • • • •

Technology Problems Human Resource Problems Evaluation Issues Organizational Problems Product Problems Service Problems Leadership Problems Goals Objectives Concerns Compliance Problems

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6-Step Business Stress Reduction Program

Introduction One of the greatest stressors is CHANGE. It can be change for the better or change for the worse. Change of any kind tends to throw us humans for a loop. At the workplace, this can include: • • • •

Changes in Organizational Structure Changes in Staffing Changes in Policy Changes in Physical Location

Of course stress doesn’t end at the office. When the workday is done, a whole new set of home-based stressors present themselves such as work-life balance, financial concerns, health issues, relationship difficulties, parenting, etc. And don’t forget to factor in environmental stressors such as pollution and noise. Long-term exposure to stress can lead to serious health problems. So let’s talk about ways to put an end to the kind of round-the-clock diet of unchecked stress that can rob you of your health or send you to an early grave.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Introduction

A Taste of Things to Come When I start on a personal or professional journey, I like to know where I’m headed. I confess that I often deviate from my plan and take spontaneous detours, but that’s just part of the fun of the trip. Spontaneity aside, however, I do prefer to have a plan or general ‘road map’ when I get started so I can keep my eye on my destination. That’s what I’d like to share with you now; a quick road map to where this report will lead you.

“Stress is basically a disconnection from the earth, a forgetting of the breath. Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. Just lie down.” – Natalie Goldberg, Author

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In Section 1 – You Can’t Change What You Don’t Acknowledge – p.11, we’ll explore your relationship to stress. You’ll learn how to monitor your behavior to see what role stress plays in your life and what role you play in creating that stress.

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In Section 2 – Your Five-Step Plan – p.16, you’ll learn specific, practical, and (most importantly) proven techniques that can reduce stress and minimize its impact on your life.

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In Section 3 – Conclusion – p.27, I’ll re-cap key points and share some closing thoughts.

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In Section 4 – Ongoing Ed – p.28, you’ll find more ideas for keeping stress at bay

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In Section 5 – A Book Can Only Do So Much – p.33, you’ll find a free offer that can help you continue on your path to a balanced life. Ready to get started?

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Introduction

My 5-Day Challenge As we begin our journey together, I am concerned that you will read this report... learn from it...and then put off making changes based on your new knowledge. Please don’t be offended! Perhaps you are a highly motivated individual who always follows through. I hope so. But it you’re like the vast majority of folks out there, you are at risk for letting procrastination keep you stuck in stress forever. Change occurs because of action, not inaction. That means the only way you can reduce stress in your life is to actively fight against it. It may be difficult at first, but that’s to be expected. After all, you’ll be exercising stress-coping ‘muscles’ that may have been inactive for a very long time.

“Only put off until tomorrow what you are willing to die having left undone” – Pablo Picasso

The good news is that the more you practice your stress-coping and mindfulness skills, the more natural they will seem and the easier they will become to call upon. Change is a process, and if you commit to the process and takes steps to make a change, you will experience more results than you can imagine. Never forget that

Small changes can add up to a big difference in handling stress All you need to do is try...and keep on trying. Perseverance is the key. Therefore, before you go on to the next section, I’m asking you to make a commitment. Not to me, but to yourself. I want you to promise yourself that you’ll rise to my 5-Day Challenge.

ACTION STEP

At the end of each of the six steps that will reduce stress, you’ll find a section like this one labeled “Action Step.” These action steps were designed to get you moving in the right direction, and they form the foundation of my challenge. My challenge is for you to choose one of the five action steps I’ve outlined and work on it every day for one week. A week is about how long it takes most people to break out of their old patterns and start to develop new, healthy habits. As a matter of fact, you don’t even have to commit to a full week, just a “business week” of five

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days. (Give yourself the weekend off!) If you focus on just one action step initially, you won’t feel overwhelmed, which is actually just another word for stress. In fact if you try to do everything all at once, you’re just setting yourself up to fail. This type of ‘perfectionism’ is really a form of self-sabotage. Far too many people set unrealistic goals, fail to achieve them, and then throw up their hands and say, “I can’t change.” Don’t be one of those people. Instead, start slowly and build on your success. Let’s get started now.

julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 1 You Can’t Change What You Don’t Acknowledge Have you ever heard the expression, “The first step to finding a solution is seeing the problem”? Stress management starts with identifying the sources of stress in your life, and you can achieve that through a process known as Mindfulness-Based Stress Reduction (MBSR). MBSR is a structured complementary medicine technique that uses mindfulness in an approach that focuses on improving physical and emotional well-being. MBSR is used in both traditional and non-traditional wellness programs. The protocol was created at the University of Massachusetts Medical School. What is MBSR exactly? The construct of mindful awareness is a form of self-inquiry. It is based on the ancient Buddhist practice of mindfulness, which is about waking up, being fully alive, and being present in the richness of each moment of our lives. Within this awakening, we gain access to our deepest inner resources for living, healing, and coping with stress. Yet while it originates in earliest Buddhist documents, mindfulness is neither religious nor esoteric in nature.

“Sometimes it seems your ever-increasing list of things to do can leave you feeling totally undone.”— Susan Mitchell and Catherine Christie, authors “I’d Kill for a Cookie”

Jon Kabat-Zinn, head of the team at the U-Mass, defines it as a

Moment-to-moment non-judgmental awareness The key concept here is non-judgmental. The goal of mindfulness is to help you examine and explore your feelings and reactions so that you can identify root issues and respond to them effectively. The benefits of using this powerful technique are enormous. According to two decades of published research, the majority of people who complete the MBSR course at U-Mass report: • • • • • • •

An ability to cope more effectively with both short and long-term stressful situations Lasting decreases in physical and psychological stress symptoms An increased ability to relax Improved self-esteem Reductions in pain levels An enhanced ability to cope with pain that may not go away Greater energy and enthusiasm for life

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6-Step Business Stress Reduction Program

Section 1 Mindfulness can be learned, and more easily than you might imagine. Mindfulness practitioners and authors Bob Stahl and Elish Goldstein use the acronym RAIN to help people remember the basics of self-inquiry:

R - Recognize when a strong emotion is present A - Allow or acknowledge that it’s there, I - Investigate the body, emotions, and thoughts N - Non-identify with whatever is there. The goal of the RAIN protocol is to help you figure out the things that cause stress in your life -- including thoughts that may be exaggerated or false – and to respond to them in such a way that will make you feel empowered. I’m sure I don’t have to tell that you that going through life feeling powerful is significantly less stressful than going through life feeling overwhelmed. Through the use of these MBSR techniques, you can discover and observe your reactions to life’s stressors and to choose how to respond. With practice, one can apply these skills to everyday situations and connect more fully with yourself, loved ones, business colleagues, and the life you live. Psychology Today’s website has some wonderful articles that can expand your understanding of mindfulness: http://www.psychologytoday.com/basics/ mindfulness Since the key to mindfulness is awareness, let’s talk a little more about the types of stress that we all experience so that you can be more mindful of what’s going on in your life.

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6-Step Business Stress Reduction Program

Section 1 The 4 Faces of Stress I realize that this isn’t as easy as it sounds. The true sources of stress aren’t always immediately obvious. Sure, you may know that you’re constantly worried about work deadlines. But do you realize that it’s your procrastination, rather than the actual job demands, that leads to deadline stress. Not all stress is the same, and not all stress is bad. It’s important for you to be able to differentiate between the different types of stress you face, so let’s discuss each of them: •

Acute Stress – This variety of stress is short-lived and can either be positive (eustress) or negative. Acute stress what we most often encounter in day-to-day life: another driver cuts you off on your daily commute, the coffee machine doesn’t work, a colleague takes credit for work you did

Chronic Stress – This deadly version of stress feels never-ending and inescapable. It is this variety of stress that leads to anxiety, panic attacks and eventually burnout and serious health problems.

Episodic Acute Stress – For some people, stress is a way of life and affects everything they do. It can turn some people into “drama queens” (because they over-react to every situation) or an “absent-minded professors” (because they can’t think straight when experiencing stress).

Eustress – This is stress that is fun and exciting, such as you might feel when riding on a roller coaster or racing to meet a creative deadline.

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6-Step Business Stress Reduction Program

Section 1 Know Your Feelings about Stress Adding to the confusion in addressing stress is the fact the stress we feel comes from inside our own heads, rather than from an external source. The stimuli may be external but we create the stress responses from inside. Past experiences can bring forth stress-inducing thoughts, feelings, and behaviors that can wreak havoc with your day. Until you accept responsibility for the role you may play in creating or maintaining it, your stress level will remain outside your control. One strategy that can help you identify your true source for stress is an examination of your own mental attitude concerning stress. Here are some questions to help you “dig deep”: 1.

Do you consider stress a “way of life”? (“That’s just how things are.”)

2. Do you think of your stress as an inevitable and ongoing part of your work (“This is just a really crazy job”)? 3. Do you think of your stress as temporary (“It’s our busy season”) even though you can’t remember the last time you didn’t feel stressed? 4. Do you think of stress as being an integral part of your personality? (“I’ve just got a lot of energy, that’s all.”) 5.

Do you blame your stress on other people or external events? (“If the train arrived on schedule, I wouldn’t be so stressed.”)

As I wrote previously, stress is everywhere. As such, many people find it difficult to keep track of the things that push their stress “needle” into the red zone and what they did to cope. That’s why I recommend that my clients start a stress journal. You might find it valuable, too. When you experience stress, keep track of it in your journal. A daily log will help you identify the regular stressors in your life and give you a snapshot of how you’re dealing with them. More importantly, it will help you identify patterns and common themes.

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6-Step Business Stress Reduction Program

Section 1 For each stressful experience, write done: 1. 2. 3. 4. 5. 6.

The cause of your stress (If you’re not certain, take an educated guess) The physical sensations you experienced (e.g.tightness in the chest) The emotional sensations you experienced (e.g. frustrated, angry) How you acted in response (e.g. short tempered) Whether your response made you feel better right away. Whether your response made you feel better when you thought about it an hour later

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people deal with stress in ways that compound the problem. These coping strategies may temporarily reduce stress, but they cause more damage than relief in the long run:

Coping Strategies • • • • • • • • •

Smoking Over- or under-eating Being a “coach potato” and zoning out for hours in front of the TV or computer Becoming withdrawn from friends and family Self-medicating with pills, alcohol, or drugs Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others (angry outbursts, physical violence)

If you are choosing these coping mechanisms, they aren’t contributing to your greater emotional and physical health. In fact, they’re doing just the opposite. Fortunately, there are many healthy ways to manage and cope with stress. When deciding which option to choose, it’s helpful to think of the “4A’s” of stress management: avoid, alter, adapt, or accept. Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control. In the next section, I’ll talk in depth about how the 4A’s and some simple lifestyle changes that you can use to conquer stress.

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6-Step Business Stress Reduction Program

Section 2 Your 6-Step Plan Step 1 – Avoid the Stress You Can “I don’t think about the trials and the Olympics a lot. If I do, it’s just going to stress me out and get me worried.” – Missy Franklin, Olympic Gold Medalist Not all stress can be avoided, nor should it be. It’s not healthy to ignore a stressful situation that is causing you problems, and in Step 2 of this section, I’ll talk about how to deal with unavoidable stress. But as Missy Franklin demonstrates in her quote above, some stress comes from worrying in advance of a stressful situation.

“Being in control of your life and having realistic expectations about your dayto-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life.” – Marilu Henner, Actress

The stress of the Olympics can’t really be ‘addressed’ until the games begin, and focusing on possible outcomes, many of them negative, is not a productive mindset for a champion competitor. So Ms. Franklin avoids the stress of worrying about the Olympics by putting the subject on the back burner of her mind. In so doing, she avoids the stress of negative thinking. You may be surprised, by the number of stressors in your life that you can avoid, too, in a healthy, self-supporting way.

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6-Step Business Stress Reduction Program

Section 2

5 Tips for Avoiding Needless Stress

1. Set Limits & Stick to Them – Taking on more than you can handle is a surefire recipe for the kind of stress that kills careers and personal relationships, too. But when you learn to say “no,” you go from passive to active. Setting limits puts you in control of a situation as you clarify what you can and cannot do or deliver and why. That is a far less stressful position to be in than feeling overwhelmed by demands that you can’t meet. 2. Take Control, If You Can – Does getting stuck in traffic make you tense? Consider commuting to work via a longer, but less-traveled route. Do you feel yourself getting agitated when you have to talk face-to-face with co-workers? Emails and text messages can relieve that problem as well as just accepting that ‘it is what is, and YOU can’t do a thing about it’! 3. Don’t Get Drawn Into No-Win Arguments – ‘Hot button’ topics – whether they are religion, politics, or business decisions – should be avoided. If you repeatedly argue about the same subject with the same people and never come to consensus, stop bringing up that topic or excuse yourself when it’s the subject of a discussion. Change the subject or graciously walk away. 4. Clean Your Plate – By this, I mean clean up your ‘to do’ list. Analyze your schedule, responsibilities, and daily tasks. If there’s too much to be done and not enough time to do it in, separate the tasks into “shoulds” and the “musts.” Low-priority tasks can be moved to the bottom of your list or eliminated entirely. 5. Limit Exposure to Stressful People - If someone consistently causes stress in your life and nothing you do can turn the relationship around, you should cut down the amount of time you spend with that person. This can be difficult in a business situation where you must deal with colleagues, but you can still make an effort to minimize contact.

ACTION STEP

Mark Twain wrote, “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” Your assignment is to identify positive or uplifting people and to spend more time

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with them. Stop by the desk of a business associate who exudes positive energy and exchange a few words. Eat lunch with colleagues who, like you, are seeking to live purpose-filled lives. You’ll be surprised at how these simple, brief interactions can uplift your spirit and reduce your stress.

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6-Step Business Stress Reduction Program

Section 2

Step 2 – Address the Stress You Can’t Avoid – Just ALTER it Placido Domingo’s quote right, speaks eloquently to the inevitability of stress. As your achievements grow, you can most assuredly expect that the demands that are put upon you will grow as well, often exponentially. This inevitability is why I stress the importance of creating a personal Measured Response Plan that you can rely on when you are confronted by unavoidable stressful situations.

“I have devoted so much energy to reach the top that I accept the stress of being there.” – Placido Domingo, opera star

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

4 Strategies for a Measured Response

ACTION STEP

Let Your Voice Be Heard - Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

Don’t Become Invested in Being “The Winner” – If you are going to ask someone else to change their behavior, you should be willing to change yours. Great things can happen when two people are willing to bend at least a little. By bending, you’ll have a good chance of finding a happy middle ground.

Be Assertive – Don’t take a backseat in your own life! Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got a quarterly report due and a colleague stops by your desk, say up front that you only have five minutes to talk.

Develop Time Management Skills – Poor time management causes mountains of stress for you and everyone around you. When you’re constantly behind schedule because you’re trying to do too much, it’s virtually impossible to stay calm and focused. But if you set realistic goals for your work day to ensure that you don’t overextend yourself, you can alter the amount of stress you’re under. The beauty of mastering time management is that it reduces stress and increases productivity, too. Your assignment for this step is to create – and stick to – a daily plan. Like the road map I mentioned in the introduction, it will help keep you on track to your destination, even if you deter from it. Write down what

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you need to do for the day and then peg a time limit to each task. Be clear that you need to finish Task X by 10am, Task Y by 3pm, and Task Z by 5:30pm. And here’s a tip: have a clock visibly placed before you so that you don’t get so engrossed in your work that you lose track of time.

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6-Step Business Stress Reduction Program

Section 2

Step 3 – Change the Dial on Your Attitude What thoughts are serving you today? Which thoughts are weighing you down? Your thoughts really do color your perception of reality, and affect your stress levels in many ways. That’s good news because when you can’t control the world around you, you can control your response. How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. In other words, you can’t always change the stressor, but you can change yourself and how you think about stressful situations when they occur. It’s much easier to adapt to stressful situations and regain your sense of control, when you change your expectations and attitude and change the negative self-talk in your head to something more positive.

The greatest weapon against stress is our ability to choose one thought over another. – William James, American philosopher

Here’s how it works...

Self-Talk, What Are You Saying? If you are constantly under-fire from a barrage of negative self-talk, you may perceive things as more stressful. For example, when you tell yourself that your supervisor is ‘difficult’ or his/ her decision-making is ‘unfair’, you put yourself in a passive position which makes it more stressful to deal with that person.

“Adopting the right attitude can convert a negative stress into a positive one” – Hans Selye, M.D., Stress Expert

If you say “I can’t handle this,” you won’t. This is because your subconscious mind tends to believe the thoughts it hears. You can limit your abilities by telling yourself you “can’t”, that “this is too hard” or that you “shouldn’t even try.” On the other hand, if you replace ‘difficult” with “challenging” and “unfair” with “unclear,” you take back the power and can work proactively to meet the challenge or clarify the situation.

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6-Step Business Stress Reduction Program

Section 2

Using self-talk that is optimistic rather than pessimistic has stress management benefits, productivity benefits and even health benefits! Is the self-talk in your head positive or negative? Accurate or flawed? When you feel anxious, depressed or stressed-out your self-talk is likely to become extreme, you’ll be more likely to expect the worst and focus on the most negative aspects of your situation. So, it’s helpful to try and put things into their proper perspective.

4 Tips for Achieving an Attitude Adjustment “Attitude adjustment” is a topic I work on a lot with my clients because it is a critical survival skill when it comes to beating stress, especially at the office. I write about it extensively in my book for the same reason. These are some of the techniques I heartily recommend: 1. Be a Spin Master (or Mistress) – Looking for a positive spin to put on stressful situations can help you cope with them more effectively. So rather than fuming about slow-moving traffic during your commute and thinking of it as “lost time” consider it an “opportunity found” that allows you to take a moment to recharge your batteries, listen to your favorite radio station, or enjoy some alone time. 2. Expand Your View to Include the Big Picture – When stress starts to take over, take a deep breath and ask yourself how important whatever is upsetting you will be in the long run. If you’re 10 minutes late for a meeting because traffic is stalled, will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. 3. Let Go of Perfection – Stop setting yourself up for failure by demanding perfection. Perfection is an ideal to which we aspire, not a reality that we can truly achieve. Instead of setting yourself up for failure by demanding perfection from yourself, others, and the world around you, set reasonable standards for yourself and others, and learn to be okay with “good enough.” 4. Adopt an “Attitude of Gratitude” – When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, and rejoice in all that’s good...including your own positive qualities and gifts. Doing so will help you balance life’s negatives. The bottom line: Stopping negative thoughts and creating habitually positive internal dialogue can reduce stress and empower you. You can conquer your negative self-talk today by challenging yourself with probing questions every time you catch yourself thinking something negative. And an added benefit is that these challenging questions will also help you discover other ways of thinking about your situation.

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6-Step Business Stress Reduction Program

Section 2

ACTION STEP

A good way to test the accuracy of your perceptions is to pose some challenging questions that will help you assess whether your current view is reasonable. Challenging questions come in four main categories: #1 – Reality Check Questions Am I jumping to negative conclusions? Are my thoughts factual or are they just my interpretation of what’s happening? How can I find out if my thoughts are actually true? #2 – Alternative Explanation Questions What else could this mean? If I were being positive, how would I perceive this situation? #3 – Questions to Help You Gain Perspective What is the worst thing that could happen? What is the best thing that could happen? What is most likely to happen? #4 – Goal-Directed Questions Is thinking this way helping me feel good or achieve my goals? What can I do that will help me solve the problem? Is there something I can learn from this situation? Recognizing that your current way of thinking might be self-defeating (e.g., it doesn’t make you feel good or help you to get what you want) can sometimes motivate you to look at things from a different perspective.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 2

Step 4 – ACCEPT and Move On Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

ACTION STEP

“There’s going to be stress in life, but it’s your choice whether you let it affect you or not. Happiness is a choice. You can choose to be happy.” – Valerie Bertinelli, Emmy Award-winning actress

Face Reality – Many things in life are beyond our control. Instead of stressing out over things that can’t be controlled—such as other people’s behaviors -- focus on the things you can control such as the way you choose to react to problems.

Find the Upside – When faced with a major challenge, try to look at it as an opportunity for personal growth. If your own poor choices contributed to a stressful situation, reflect on your actions and learn from your mistakes.

Let It All Hang Out – Talk to a trusted friend or qualified counselor about what’s troubling you. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.

Judge Not, Lest Ye Be Judged – Accept the fact that we live in an imperfect world and that people (including you!) make mistakes. The best way to free yourself from stress-generating negative energy is to forgive and move on. (You don’t have to forget, but you do have to forgive.) Words are powerful things; perhaps more so than you realize. And each time you repeat a negative statement, it becomes more and more ingrained in your subconscious. That means it’s in your best interest make a conscious effort to ‘tame’ the words you say out loud... and the ones you say in your head, too. Take action against negative self-talk! Give the heave-ho to words such as “always,” “never,” “should,” “must,” and especially “perfect” in both what you think and what you say. These words are rigid, inflexible, and paint the world in shades of

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black-and-white, rather than in the rainbow of colors/possibilities that truly exist. After a week of banishing them from your vocabulary, you should be habituated to a more self-supportive, less stress-provoking mindset. Use ‘toward language’. This is something I talk a lot about with my clients and when I give lectures. ‘Toward language’ is words and phrases that direct your mind to what you want to achieve. For example, rather than saying, “I have to get this proposal finished by 5 today”, say “I am going to finish this proposal on time”.

julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 2

Step 5 – Treat Your Body like a Temple Stress can be defined as any type of change that causes physical, emotional or psychological strain. And the toll it takes on your health can be devastating. But what’s interesting is that you can combat the effects of unavoidable, inevitable stress by simply taking better care of yourself.

5 Ways to Treat Your Body Right

“In times of life crisis, whether wild fires or smoldering stress, the first thing I do is go back to basics... am I eating right, am I getting enough sleep, am I getting some physical and mental exercise every day.” – Edward Albert, Actor

1. Get Your Exercise On – Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life. 2. Get Your “Beauty Rest” – When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. The average adult needs a full eight hours of rest each night in order to recharge and renew. 3. Go Holistic – Yoga, deep breathing, meditation, and other stress-reduction techniques give your body time and space to relax and renew. During this “down time,” your body’s natural self-healing mechanisms can repair the damage done by stress. 4. Eat Yourself Well – The food we eat has very powerful biochemical consequences in your body, which is why there is such a strong connection between stress and diet. Exercise can use up stress hormones, but food can also have a major impact in reducing symptoms such as raised pulse rate, higher blood pressure and tense muscles

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger, former Governor of California

5. Cut Back on Caffeine – If it were discovered today, I believe that caffeine would be a “controlled substance.” It’s highly addictive, makes your pulse race, and can increase your body’s levels of cortisol, the “stress hormone,” which can contribute to other health consequences ranging from weight gain and moodiness to heart disease and diabetes.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 2

ACTION STEP

There’s no such thing as a chill pill, but some foods contain body-boosting nutrients that help soothe stressed-out nerves. Your assignment for this step is to eat one stress-reducing food at every meal. (I’ve included a list of foods in the Continuing Ed section.) p.28

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 2

Step 6 – Have Fun! Did you know that in addition to providing satisfaction in itself, as little as an hour a day of leisure time helps you stay in balance by relieving stress? Physical fun in the form of aerobic activity -- such as ballroom dancing, tennis, roller-blading, step class, and even Frisbee-tossing -- can help dissolve the tension that accumulates in your body during stressful times. And there’s “I’m free of stress and worries another benefit as well. When you add more now because if I don’t like leisure to your life, you’ll become a more prosomething I’m doing, I just ductive employee, not to mention a happier and find the fun in it instead of healthier person. being miserable. Let me have fun with the people I Fun activities provide a source of eustress, work with, let me have fun making money...ya know?” the good kind of stress that you learned in the – Jenny McCarthy, Actress Introduction keeps you feeling vital and alive. We need regular eustress in our lives, and fun activities can provide that. So don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Having regular fun activities to spice up your life can also help you stave off burnout. Feelings of burnout can result from having a stressful job with unpredictable, hard-to-meet expectations and little recognition. One of the methods I’ve always endorsed for finding relief from this type of job stress is to give yourself small rewards, or start a group of supportive friends to high-five each other when they accomplish goals “I’ve chosen to treat my that would otherwise go unrecognized. life more like a party than something to stress about” Giving yourself a regular dose of fun is a way to – Martin Short, Actor do that, and share it with friends.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 2

Me Time What do you like to do? Do you like activities that are solitary (gardening) or do you enjoy group activities (touch football)? The activity doesn’t have to be physical. You may find that reading a good mystery book or soaking in the tub for 30 minutes relieves stress for you. The only thing that matters is that your “Me Time” helps you relax and recharge in a healthy way. Having regular fun in your life can help you feel less overwhelmed by the stressors you face. This can help you change your attitude toward your lifestyle stressors so that you’re less reactive to stress when you experience it at the office. I encourage you to set aside relaxation time for yourself every day and refuse to allow other obligations to encroach! This is your time to take a break from all responsibilities and recharge your batteries.

ACTION STEP

You’ve undoubtedly heard the saying, “Music soothes the savage breast.” Well it also soothes savage stress. So your assignment for this step is to listen to music. I recommend Baroque music. When played in the background or while driving, this European classical genre

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of music has been proven to help people relax, “get into the zone,” and think more clearly. Want more ideas for fun? Check out the list of fun activities in the Continuing Ed Section. p.28

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6-Step Business Stress Reduction Program

Section 3 Conclusion Congratulations on getting to the end of the report. It’s now the begining of your stress-free life. Let me close with this quote from Anais Nin:

“If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it.” – George Burns

“We don’t see things as they are; we see them as we are.” When your mind is holding siege against stressful thoughts and your body is fending off attacks from stress-related hormones, the world can look very dark, indeed. Feelings of stress color every aspect of your existence, robbing life of its Technicolor beauty and reducing it to dreary shades of gray. So I urge you to do whatever you can whenever you can to alleviate stress. I hope you’ll turn to those around you for the support you need. And if you feel you need professional support, I invite you to contact me for a free consultation. See page 33.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 4 Continuing Ed 8 Easy Tips for Lowering Your Stress at the Office IMMEDIATELY 1. 2, 4, 6, 8, Now You Need to Delegate - Effective managers don’t micromanage. If you have subordinates, delegate responsibilities to them as much as possible. At home, hire someone to help with household chores or get your spouse and children to pitch in.

“Stress is the trash of modern life - we all generate it but if you don’t dispose of it properly, it will pile up and overtake your life.” – Danzae Pace

2. Keep Your Cool - High-stress situations our attention to shift between our inner thoughts (“Oops, I’m screwed”) and the task at hand. That rapid shifting makes everything feel like everything is moving out of control. You can de-stress by taking the time to jot down your plan of attack (What’s wrong? How will I fix it?) before you act. 3. Sneak a Massage - Keep a couple of golf balls in your desk drawer for quick massages to relieve arch strain or foot cramps. Foot massages are known to relieve tension, mental and physical stress, fatigue and headaches. 4. Colour Yourself Happy - If you can, paint your work space with soothing colours such as soft blue. Research shows that exposure to shades of blue can lower blood pressure, improve sleep and reduce pain perception. 5. Smile - The brain cannot easily hold contrary emotional states simultaneously. So if you want to feel happy, smile more often. If smiling is good, laughing is even better. A good belly laugh exercises your abdominal muscles and gets fresh air into your lungs. 6. Go Fishing for Lunch (or Dinner) - Australian researchers have discovered that eating oily fish such as salmon and sardines can help lower stress levels. This is because oily fish are jam-packed full of omega-3 fatty acids which help your nervous system to function properly and reduce the effects of hostility and aggression. Most fish are also filled with stress-fighting vitamin B12 which plays a role in the production of serotonin; nature’s Prozac. 7. Give Yourself a Break - Too much to do at work? Add another task to your list: take a vacation and relax. People can’t operate at full throttle on the job day after day. You need to recharge so you can be at your peak when you get back to work. 8. Get Help - Look for signs that you’re getting burned out. If you routinely zone out on the job, think that none of your work matters, or consistently dread going to work, it’s time to get some help. Consider seeing a therapist or a career coach for guidance tailored to your own needs.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 4

8 Incredible, Edible Stress Busters The next time you’re feeling under pressure, under the weather, or just too close to that breaking point, munching on these stress-busting foods will help pull you back into the game.

1. Avocados - The monounsaturated fats and potassium in avocados help lower blood pressure which may be raised by daily stress. 2. Dark Green Vegetables – Kale, collard greens, spinach, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress. 3. Dried Apricots - Apricots are rich in magnesium which is a stress-buster and a natural muscle relaxant as well. 4. Nuts (Almonds, Pistachios and Walnuts) - Almonds are packed with B and E vitamins, which help boost your immune system, while walnuts and pistachios help lower blood pressure. 5. Oranges – Studies around the world have found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. 6. Salmon – Diets high in omega-3 fatty acids keep the stress hormones cortisol and adrenaline from peaking. 7. Sweet Potatoes - Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. But unlike cake and cookies, they are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner. 8. Turkey - Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 4

How to Meditate Meditation can wipe away the day’s stress, bringing with it inner peace. A simple meditation practiced for as few as 10 minutes per day can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation. Ideally, meditation is done in a calm, peaceful environment where noise, light, and other outside stimulus can be controlled. Thankfully, however, meditation can still deliver wonderful stress- reducing benefits even if practiced in less than ideal conditions. The meditative technique called the “relaxation response” was pioneered in the U.S. by Harvard physician Herbert Benson in the 1970s. The technique has gained acceptance by physicians and therapists worldwide. The relaxation response technique consists of the silent repetition of a word, sound, or phrase while sitting quietly with eyes closed. I recommend that you choose a meditative focus word/phrase that that resonates with your religious or spiritual beliefs such as “one,” “peace,” “amen,” or “shalom.” Here’s how to do it: 1.

Sit in a comfortable position with your eyes closed

2. Relax your muscles and take slow deep breaths 3. As you breathe, repeat your focus word/phrase in your mind 4. Continue for ten to 20 minutes. There is no “right” or “wrong” way to meditate. You should assume a passive attitude, without concern about how well you’re doing. Tip: Should other thoughts come to mind – as they likely will, especially when you first begin to practice meditation -- simply say to yourself, “Oh well,” and then gently return to your repetition.

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 4

How to Practice Deep Breathing for Stress Relief This technique is intended to mimic the deep, slow breathing that’s typical during sleep, which stems from the diaphragm, the muscle between the abdomen and chest. Because you need to lie done to practice this technique, you may find it easier to do at home. Deep breathing at bedtime can help you drift into a stress-free sleep. Deep breathing when you awaken can help you face your day with less built-up stress. Here’s how to do it: 1.

Place one hand on your chest and one on your stomach.

2. Slowly inhale through your nose 3. Feel your stomach expand, which should cause your hand to rise. 4. Slowly exhale through pursed lips (Try to match the length of the exhale to the length of your inhale, as best you can) 5.

Rest and repeat 5 to 10 times

Doesn’t that feel good?

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julie@juliemac.com.au


6-Step Business Stress Reduction Program

Section 4

How to Have More Fun Having fun is an important part of stress management. Because studies show such wonderful health and stress relief benefits to laughter and even the anticipation of laughter, we should all work on getting more giggles into each day. And because of the many wellness benefits of leisure time, having fun should be a priority in the life of anyone who wants better health, greater happiness and less stress. Here are some strategies for having more fun. What makes them so terrific is that they’re not complicated and can be easily folded into your life. Play Games – Games have a way of keeping us in the present moment. (Remember previously that we talked about “mindfulness” and “be here now”?) I recommend creating a game night with friends you enjoy, and letting your inner child come out to play on a regular basis. Work to keep that childlike enthusiasm and joy alive in yourself. Get Lost in a Good Book – Nothing takes your mind off of stress like a good book, whether it’s “high-brow” literature or “low-brow” beach reading. Books can provide just the right distraction and escape from stress. And the beauty of a book is that you can take as much or as little time as you have available for stress relief. Yuck It Up – A good laugh releases endorphins and other healthy hormones. Laughter also forces you to be in the moment and takes your mind off of stress. Why, laughter can even provide a decent physical workout if you really get going! Most importantly, laughter leaves you in a more positive frame of mind, and can bond you to those with whom you share a good laugh. Watch a funny movie, go to a comedy show, or Google “jokes” on the Internet. Grow Something – Planting a garden can be a great way to reconnect with nature, beautify your space, and enjoy other stress-relieving benefits. If you don’t have a green thumb, choose an easy-care plant such as a cactus or a snake plant. Unleash Your Inner Artist – Reconnecting with your artistic side -- with anything from doodling to serious sketching -- can be a good distraction from the stress of the day. Creating art helps you express and process emotions, and it often leaves you with something beautiful to enjoy when you’re finished. Make Music (or Just Listen to It) – Music is a great stress reliever and is so good for the body that it’s being used in hospitals to promote health! As a stress reliever, it provides distraction, inspiration, and can speed you up or calm you down. And you can use it during your commute, while exercising, or at any time as you go about your daily activities. Take a “Staycation” – If you find yourself longing for a vacation but don’t have the time or the funds to go on the trip you deserve, you can still treat yourself to a stress relieving home-based vacation. Turn off your phone and computers, sleep in, and do everything you would do if you were traveling. – 32 –

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6-Step Business Stress Reduction Program

Section 5 A Book Can Only Go So Far With this report, you are learning do-it-yourself techniques for managing your stress and finding balance in your life. But I want to emphasize that “do it yourself” does not necessarily mean “do it alone.” In the area of self-growth and self-actualization, in particular, having a support system can be especially beneficial.

“I’ve always thought that people need to feel good about themselves and I see my role as offering support to them, to provide some light along the way.” – Leo Buscaglia, Author and motivational speaker

I’d like to be that support system. We’re in This Together! Many people turn to friends and family for support, and that’s terrific. The problem is, however, that your loved ones are not always in the best position to give you honest feedback about your behavior. They may find it difficult to offer criticism for fear of hurting your feelings. That’s why a professional coach is so valuable. My clients depend on me to be their cheerleader and support, but they also count on me to get tough with them when their life starts to become unbalanced due to stress and other emotional challenges. In order to enjoy true fulfillment, work must be an enriching and enjoyable experience that is part of your life, not the “whole enchilada.” You don’t have to work around the clock to find your bliss. Much more is accomplished when you can let go and make time and space to renew and refresh.

I help my clients get in touch with their values and incorporate meaningful changes to ensure that their work is fulfilling and joyful. My approach is simple, direct and gets results. Using the knowledge and practical experience I’ve gained over a decade of clinical and professional work, I am uniquely able to offer my clients genuine, powerful and down-to-earth solutions for the problems they face at work and at play.

Free Consultation 1300 440 163 julie@juliemac.com.au

Call or Email – 33 –

julie@juliemac.com.au


6-Step Business Stress Reduction Program

As I mentioned previously, MBSR (Mindfulness-Based Stress Reduction) is an important part of what I teach. Some of the ways I help my clients achieve their goals with MBSR is with • • • • •

Guided instruction in mindfulness meditation practices Gentle stretching and mindful yoga Dialogue designed to enhance developmental skills Cognitive and behavioral strategies to reduce stress Homework assignments designed to put knowledge into practice

These are the same MBSR techniques being taught at respected institutions including U-Mass and the New York’s Weill-Cornell Psychiatric Center, in America and around the world. To learn more about how I can help you pursue your goals and realize your dreams, I invite you to see how I can help you by visiting my websites: juliemac.com.au corporatecalm.com.au thejuliemacpractice.com.au

Best wishes for a full, joyous and calm life,

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julie@juliemac.com.au


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