The Serenity Plan: A Program to Manage Stress (and Life)
John D. McKellar, PhD Private Prac4ce, SF Bay Area Bay Area Pain and Wellness Center
Perceived stress • C
STRESSOR
GE N E L HAL
This is demanding But I can cope!
This is demanding & I can’t cope #@%!
STRESS RESPONSE
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The Pillars of the Program 1. Mental 2. Physical 3. Spiritual 4. Social
Mental: Controlling Worry 1. “Schedule” a time to worry each day 2. Allows your worries to run “wild”, label as “good worry” or “bad worry” 3. Problem solve the “good” worries 4. Hold “bad worries tight, tighter… LET GO! 5. When worries arise gently tell yourself “I will worry about that during Worry Time”
Mental: Intentional Planning 1. Planning for the future or specific events can lead to constant mental activity or dual tasking (2 things at once) 2. Rather than engaging in planning throughout our week PLAN YOUR PLANNING TIME 3. In addition to only engaging in INTENTIONAL planning, make sure you write things down 6
Physical: Relaxation/Meditation • Imagery • Autogenic Relaxation • Progressive Muscle Relaxation • Deep Breathing • Savasana (yoga) • Prayer • Music Relaxing • Music Loud • Tai Chi • Walking Meditation • Attention to Sounds • Body Scan • Knitting, crocheting, etc. • Relaxation is as relaxation does 7
Physical: Activity • Find your activity and do it • Start small and build • Either find something convenient or find something engaging (or both) • This is trial and error (not trial and judgment) • The activity SECRET 8
Spiritual: Traditional Practices 1. Get off your good intentions and go attend your church, synagogue, mosque, or temple 2. Learn about your chosen faith 3. Find a peaceful person and ask them what they are doing
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Spiritual: Non-Traditional 1. Engage in whatever spiritual practices hold the most appeal: prayer, meditation, etc. 2. Do a random act of kindness 3. Take some time to write down the people or things in your life for which you are thankful
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Social: Building Lifelines 1. No time in your life can be better spent than time creating or maintaining social ties 2. Social ties are related to improved stress, resiliency, decreased depression and longevity (to name a few benefits) 3. Reach out in any way you can (meeting, talking, texting, chatting, blogging, commenting) 11
Make a Plan 1. Mental 2. Physical 3. Spiritual 4. Social
(Gentle) Goals 1. Goals are not pass fail 2. Goals focus our effort to increase learning 3. Monitoring our goals does not indicate success or failure 4. Goals suggest progress or lack of progress-‐ I am on the right track, or I need to try another door