Were glad youre here! Your moderator Randy Querin Sr. - - PowerPoint PPT Presentation

Get ready for some fun…

We’re glad you’re here!

Your moderator…

Randy Querin

• Sr. Communication Specialist

PeaceHealth

Getting to know you…

• Recording & resources available at:

Peacehealth.org/stress-less

• Polls
• Sound quality = everyone muted
• Difficulties? Click help

Ques uesti tions

• ns or
• r comments?
• mments?

On your smart phone Tap “?”, then type your message On your desktop Type where it says {Type message here}

Win inner, win inner...

One lucky winner at end of the call will receive a Fitbit.

Your speaker…

Susie Griffin, BA, LMT/LMP, ACSM-EP

– Licensed Massage Therapist-Oregon & Licensed Massage Practitioner-Washington – Nationally Certified Wellness Coach – Wellness Coordinator for PeaceHealth St. John – 23 years experience

• Mid Columbia Medical Center (The Dalles, OR)
• Google, Inc. (Mountain View, CA)
• ValleyCare (Pleasanton, CA)

– Roots in the Northwest (Seattle & Alaska) – Loves her 4-legged kids (horses and dogs)

Releasing stress through

• touch (Massage Therapy)
• movement (Personal Trainer)
• play (Wellness Coach)

Quick Review of Part 2

A-I-R: In Inte tention

• Apply awareness to gain perspective
• Build healthy option list & robust resource list
• Use personal identifying statements
• Gain understanding on the importance of VULNERABILITY >

TRUST > SAFETY

• Implement ‘Go To’ word
• Wellness Initiatives

– Go outside – Volunteer – Play with animals – Express gratitude – Play

• Spend Energy to Get Energy

Overview of Part 3: : Reverberatio ion

A-I-R: Reverberation

• Five Minute Meditation
• Boundaries vs. Barriers
• Assert the Assertive Principle
• Be SMART, SEXY and FITT
• Apply the Seinfeld Principle
• The 4 A’s of Absolution
• Stress Less
• Stress Less
• Stress Less
• Stress Less
• Stress Less

ENERGY

Practicing Meditation...

An Adult Time Out ‘You’re learning (practicing) to not automatically

follow every single impulse that your brain & body produce.’ (discipline) Kelly McGonigal, Willpower ‘You’re taking an active step towards making time for yourself.’ (self empowerment) S.J. Griffin

• Increases peacefulness
• Reduces worry, anxiety, fears & negative thoughts
• Increases happiness (mindfulness)

Practicing Meditation...

A Kelly & Susie Mashup

• 1. Sit still and stay put.

(Don’t fidget.)

• 2. Focus on the breath.

(If your mind wanders, bring it back.)

• 3. Notice the physical part of breathing.

(Insert your mantra here.)

4.Start with five minutes a day. 5.Pick a specific time to meditate every day.

(If that’s impossible, fit it in when you can.)

Poll: What difference can meditation make in your life?

• Bou
• undaries communicate to yourself and others what YOU

will accept, allow and act upon.

Boundaries vs Barriers

Defining the two

• Bar

Barrie iers communicate to others what THEY should accept, allow and act upon. Dana Gionta, PhD: 1) Name your limits. 2) Tune into your feelings. 3) Be direct. 4) Give yourself permission. 5) Practice self-awareness. 6) Consider your past and present. 7) Make self-care a priority. 8) Seek support. 9) Be assertive. 10) Start Small.

Assert the Assertive Principle

Be willing to ask for what you want or say No.

• What is your objective?
• How important is it to maintain a relationship with this person?
• What is the effect on your self esteem?
• Request rather than Demand
• Ask rather than Hint
• No Passive/Aggressive

Poll: What would help you ask for what you want?

SPECIFIC:

• MEASURABLE:
• ACHIEVABLE:
• RELEVANT:
• TIMELY:
• Get SMART to get where you want

If you can measure it, you can manage it

Take a SEXY and FITT approach to achieving your goals

• Frequency
• Intensity
• Time
• Type
• use your Senses

Write it, See it, Say it, Share it

• Engaging
• eXciting
• Y?

Apply the Seinfeld Principle

Making & Breaking a Habit

• Get a big monthly calendar
• Put it on the wall, bathroom mirror, refrigerator
• Pick two or three of your SMART, SEXY, FITT goals
• Set your action steps
• Put an X,  or
• n days you successfully complete

your goals

• Complete 4x week
• Keep the chain going for 8 weeks



MAY 2017

The 4 A’s of Absolution

Forgiving…yourself

• Admit it
• Ask for forgiveness
• Action
• Amend your ways

‘Sometimes the most important things in a whole day is the rest we take between two deep breaths.’

Etty Hillesum

Just…Breathe

Q&A

Questions after the webinar?

marketing@peacehealth.org

Resource lis list & handouts

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– Alerts to future webinars – Brief health news – Special offers – Upcoming local events

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