Worksheet 8 Weekly Stress Log Now that you are familiar with the signals of stress, complete the weekly stress log below to map patterns in your stress levels and identify sources of stress. Enter a score for each hour of each day according to the ratings listed below the log. Ratings1 = No anxiety; general feeling of well-being 2 = Mild anxiety; no interference with activity 3 = Moderate anxiety; specific signal(s) of stress present 4 = High anxiety; interference with activity 5 = Very high anxiety and panic reactions; general inability to engage in activity To identify daily or weekly patterns in your stress level, look at the average of your hourly stress rating at the bottom of each column or your average daily stress rating at the end of each row. For example, if your scores for 6: 00 A.M. are 3, 3, 4, 3, and 4, with blanks for Saturday and Sunday, your 6: 00 A.M. rating will be 17 ÷ 5, or 3.4 (moderate to high anxiety). Identifying Sources of Stress
Strength Workshop Questioning Warm-Ups, Part IISolving an Often Overlooked Aspect of Training. by John Paul Catanzaro Q: I've got a client with a classic kypholordotic posture. He's had issues with his lower back in the past. How should I go about warming him up? A: Okay, to address a kyphotic (i.e. hunchback) posture, have your client lay on a foam roll lengthwise along the spine working up to 15-20 minutes a day. Then perform this series of exercises: 1. You'll recognize most of these movements from my Warm-Up to Strength Training DVD. Make sure to perform passive PNF stretches on your client for the following areas: calves, hips (i.e. piriformis, gluteus maximus, tensor fascia latae), hamstrings, hip flexors and knee extensors. Have him perform a static abdominal stretch laying over the Swiss ball then instruct him to walk forward slightly so that his upper back and head are resting on the ball. Q: Great DVD! A: An effective warm-up method involves post-tetanic potentiation. < Back
Meditation Found To Increase Brain Size People who meditate grow bigger brains than those who don't. Researchers at Harvard, Yale, and the Massachusetts Institute of Technology have found the first evidence that meditation can alter the physical structure of our brains. Brain scans they conducted reveal that experienced meditators boasted increased thickness in parts of the brain that deal with attention and processing sensory input. In one area of gray matter, the thickening turns out to be more pronounced in older than in younger people. "Our data suggest that meditation practice can promote cortical plasticity in adults in areas important for cognitive and emotional processing and well-being," says Sara Lazar, leader of the study and a psychologist at Harvard Medical School. The researchers compared brain scans of 20 experienced meditators with those of 15 nonmeditators. Meditators did Buddhist "insight meditation," which focuses on whatever is there, like noise or body sensations. Controlling random thoughts Slowing aging?
ABC Worksheet, ABCs of REBT, rational therapy abc chart, REBT, R While it may seem odd at the beginning, you want to start somewhat backwards. Start with the (C). ( A) ACTIVATING EVENT After you complete (C), come back here and describe what was happening at the time you became upset/stressed/angry/anxious/depressed/guilty/etc. (B) BELIEFS 1) list the irrational Beliefs (iBs) that lead to (C) (list the iBs that led to your reaction/behavior) 2) list replacement rational Beliefs (rBs), which are those that are measurable, objective, rooted in reality (C) CONSEQUENCES (of A) List here what you felt--your self defeating behaviors that you want to change, such as anger, anxiety, depression, guilt, self-loathing, feelings of worthlessness, awfulizing, low frustration tolerance, etc. (D) DISPUTES for each IRRATIONAL BELIEF (iB) List here how you dispute each iB, and replace with an rB. Examples of disputing iBs and replacing with rBs . 1. DISPUTE: Why MUST I do very well? REPLACE w/rB: I'd like to, but things don't always go the way we want. 2. 3. 4. 5.