S.M.A.R.T. Seminar SMART IS… STRESS MANAGEMENT AND RELAXATION TRAINING KEN SCROGGS, LPC, LCSW,...

S.M.A.R.T. SeminarSMART IS…STRESS MANAGEMENT

ANDRELAXATION TRAINING

KEN SCROGGS, LPC, LCSW, LMFT, CEAP, DCCEAP Works

800.882.1985, [email protected]

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Stress Management And Relaxation TrainingS.M.A.R.T. Workshop Course Outline

Stress Management Relaxation Training1. Stress at Work2. Stress at Home3. Dealing with Life

Stressors4. Stress & the Brain5. Back to Basics

6. Sitting Posture7. Inner Smile8. 3 Keys to Relaxation9. Breathing

Techniques10.Systematic

Relaxation 11.Mindfulness

Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

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“Attitudes in the American Workplace VI” Gallup Poll sponsored by the Marlin Company found:

1. 80% of workers feel stress on the job, nearly half say they need help in learning how to manage stress;

2. 14% of respondents had felt like striking a coworker in the past year, but didn't;

3. 25% have felt like screaming or shouting due to job stress

4. 9% are aware of an assault or violent act in their workplace

5. 18% had experienced some sort of threat or verbal intimidation in the past year.


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Tips for dealing with Stress at Work1. Communicate & clarify

expectations with boss and coworkers

2. Improve your time management and organization skills

3. Stretch & breathe often4. Take a break 5. Learn to “Listen”6. Detach, Detach,

Detach...

7. Be positive (5 to 1 ratio positive to negative communications)

8. Resolve conflicts quickly to solve problems

9. Lighten up, don’t take things personally

10.Fix your environment11.Prioritize, “Don’t sweat

the small stuff12.Create a support group


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Live a Natural LifeNatural vs Normal Living

A. A “normal” life is waking sleep deprived, skipping breakfast, hating traffic, working through lunch and returning home to strangers (family)…

B. “Natural” living is defined by a balanced life as well as not being emotionally attached to our “wants” or the latest trend.

C. Make your choice, A or B6


Causes of Stress at Home1. Physical Stressors

A. Poor dietB. Sleep depreciationC. Lack of exercise

2. Mental StressA. Information overloadB. Multitasking

3. Emotional stressA. Relationship issuesB. Unresolved eventsC. Grief, Depression, Anxiety

4. Social StressA. IsolationB. Poor social skills


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The Balancing Act1. Foundation for Mental Health is Physical

Health Eating, Sleeping, Exercise and Play

2. Eat properly (Keep log of what you eat)“The Right Food, Right Time, & Right Amount”

3. Exercise, Cardiovascular & Stretching4. “Buddy System” will help with follow thru5. Scheduling social activities help us look

forward more than looking at the pastCopyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

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Keys to Improved Sleep1. Have an evening routine2. No stimulants or TV right before bed3. Have something positive to do immediately

before bed. Read the funny paper 4. Know your favorite sleep position (body

position)5. Breathing slowly helps relax thoughts6. Think pleasant thoughts as you fall asleep


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Stress Mgnt. that does not work; Alcohol, Drugs, Cigarettes, Sugar, Starch, etc.

Relaxation/Meditation Works!

Physical Well-being Studies Prove Relaxation Helps to:

1. Lower blood pressure

2. Reduce Pain

3. Decrease heart rate

4. Reduce muscular tension

5. Change brain wave patterns

6. Decrease respiration rate and volume


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Relaxation – Sitting Posture1. Sit up straight 2. Sit forward in chair3. Feet flat on floor4. Hand on knees • Palms down or up

5. Arm pits open6. Chin tucked in & back• Tip of tongue

touching roof of mouth

Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC13

3 Keys to Relaxation1. Relax the Body

A. Slow the breathing B. Take 3 long, slow, deep breathes (Optional)C. Count the inhales and exhales (Optional)

2. Focus the MindA. Remember a pleasant place (ocean, mountains, river,

back yard, grandmother’s kitchen, woods, garden, etc.)

3. Reinforce positive EmotionsA. Suggest a pleasant feeling; calm, peace, love, joy, etc.

4. Increase you time in this relaxed state “little by little”.

A. Do not force yourself to relax to long…

Try These Simple Breathing Techniques

1. Breath Deeply and Stretch Often 2. Very Slow, Full Abdominal Breathing for 5

Minutes. 3. Alternate Nasal Breathing (hold one

nostril closed and breath in thru the other nostril. Then reverse by breathing in thru the other nostril while closing the first nostril. Continue for 5 minutes.

4. Notice how differently you feel on a scale of 1 to 5. (1 being no change up to 5 feeling great)


Systematic Relaxation1. Create a comfortable place and assume a reclined

position.2. Put your feet up and your head back. (Reduce

distractions; noise, interruptions, etc.) 3. Close your eyes and begin relaxing your body4. Focus on Relaxing Your Toes, Feet, Legs & Hips

(Pause)5. Stomach, Chest, Shoulders, Arms & Hands (Pause)6. Neck, Jaw, Face & Head (Pause)7. Imagine one place you enjoy experiencing; beach,

mountains, lake, forest or back yard…• When your mind wanders “gently but firmly” return to your

Place.8. Soak up the mental experience thru your senses; see

it, hear it, feel it, smell it.9. Notice how differently you feel on a scale of 1 thru 5.

(1 being no change, 5 feeling great)16Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

Mindfulness Stress Reduction 1. It is possible to train ourselves to be aware

and observant or “mindful” of our daily living to better cope with stress, pain, and illness in a proactive manner.

2. Mindfulness meditation is simply a moment-to-moment awareness of what we think and feeling during our daily activities. It is based on a non-judgmental attitude.

Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness, New York: Delacorte, 1990

17Copyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

Characteristics of Mindful Practice1. Active observation of oneself at all times (as

much as possible)2. Being of “curious mind” or open minded3. Courage to see the world as it is rather than

as one would have it be5. Willingness to examine and set aside

categories and prejudices (pre-judging) Presence

Mindful Practice, JAMA, September 1, 1999-vol 282. N0.9, p.835


Inner Smile Meditation1. Relax the Body2. Imagine Beginning to Smile 3. Slowly Smile Inwardly with Total

Awareness4. Smile Love Into Heart5. Smile Peace Into Stomach6. Smile Hope Into Lungs7. Smile Strength Into Kidneys8. Smile Forgiveness Into LiverCopyright 2010 Ken Scroggs, LPC, LCSW, LMFT, CEAP, DCC

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Ken Scroggs, LCSW, LPC, LMFT, CEAP, DCC

EAP Workswww.eapworklife.com

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[email protected] 770-449-1111, 800-822-1968


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S.M.A.R.T. Seminar SMART IS… STRESS MANAGEMENT AND RELAXATION TRAINING KEN SCROGGS, LPC, LCSW,...

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