Kaiser Permanente: Finding Balance Workbook · 2019. 8. 21. · kp.org Simple tools for a less stressed life. 2 kp.org Welcome to your Finding Balance workbook Here’s what’s included:

Finding Balance Workbook

kp.org1

Simple tools for a less stressed life

www.kp.org

2 kp.org

Welcome to yourFinding Balance workbook

Here’s what’s included:

Surveys and quizzes to help you find out where your stress comes from and how you deal with it.

Your stress journal to jot down specific moments where you felt stressed, and track how you responded.

Weekly activities to help you learn more about different causes and symp-toms of stress, and discover

healthy ways to cope with it.

Your stress action plan to set 1 simple, achievable goal for reducing stress.

Stress is a fact of life. By participating in this program, you’ve taken an important step to start managing it better. These workbook activities are designed to help you see how stress affects you, and discover healthy ways to cope.

Each week, you’ll receive an email with ideas and tips for addressing stress in your life. And each email points to a corresponding activity in this book. The goal is to find patterns in your behavior — and see where small changes can make big differences in the way you feel.

TIP

Getting the most from your workbook activitiesYou’ll get the best results if you answer questions as honestly as possible. Don’t worry, your answers are just for you — you don’t have to share them with anyone. The activities are designed to help you see how what you do affects how you feel — and that’s the first step toward making healthier decisions.

?

www.kp.org

Getting started

3 kp.org

What’s your overall stress level right now? Just estimate based on how you feel — there’s no right or wrong answer.

Think of this number as a starting point. You’ll get to rate your stress level a few times throughout the program, so you can see how the number changes. That’s how you’ll begin to see how what you do affects how you feel.

What are the big sources of stress in your life? Take a minute to write them down. For many people, it’s things like work, relationships, money, and health — but everyone experiences stress differently, for different reasons.

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

One of the big ideas we’ll discuss in this program is that you can’t always control the sources of your stress, but you can control how you react to stressful situations. For example, getting rid of all work-related stress is probably not an option. But you can learn healthy ways to stay ahead of it — like doing a 5-minute breathing exercise when you need to — to make busy days feel more manageable. That’s the kind of healthy behavior we’ll focus on in the coming weeks.

0 1 2 3 4 5

Very low Very high

Week

1

Finding Balance: Stress management workbook

www.kp.org

Your stress journal

4 kp.org

Last week, you rated your stress level and examined the causes of stress in your life. This week, let’s get more specific. Think about a time recently when you felt particularly stressed, and fill in the blanks below.

1. I was stressed because:

________________________________________________________________________________________ ________________________________________________________________________________________

2. My stress level was:

3. Here’s how I coped with my stress:

________________________________________________________________________________________ ________________________________________________________________________________________

4. Afterward, I felt:

________________________________________________________________________________________

________________________________________________________________________________________

5. Was this a healthy way to deal with stress? If not, what might be a better option? ________________________________________________________________________________________ ________________________________________________________________________________________

________________________________________________________________________________________

Week

2

Getting the most from your stress journalThe more you write in your stress journal, the easier it will be to identify patterns you want to change. Try to add a new page to your journal at least once a week.

TIP


0 1 2 3 4 5

Low High

Start a new journal page

www.kp.org

Coping with stress and making an action plan

5 kp.org

As we mentioned in Week 1, you can’t always control the sources of your stress, but you can control how you react. So now that you’ve learned a bit about where your stress comes from, let’s focus on how you respond to it.

In the chart below, you’ll find both healthy and unhealthy ways of dealing with stress. Which ones are you doing? Check all that apply. Add 2 check marks for things you do often or regularly. If you do something very rarely or never, leave it blank. Are there other things you do to cope with stress? Feel free to add them to the list.

Week

3

Healthy coping behaviors Unhealthy coping behaviors

Planning and eating nutritious meals Skipping meals or eating poorly

Exercising regularly Avoiding exercise

Maintaining a healthy work-life balanceWorking long hours or bringing work home

Planning fun activities or short trips Not taking enough personal time

Asking for help when you need itHolding feelings in or not asking for help

Focusing on the positive Focusing on the negative

Staying hydrated to keep energy up Using caffeine or nicotine when tired

Meditating to relax and taking time to recharge

Relying on alcohol to relax

Staying on top of your to-do list Not taking care of important things

Sticking to a budget Ignoring your budget

REALITYCHECK

You might notice that sometimes the things you do to cope with your stress can end up causing you more stress. With that in mind, let’s move on to your stress action plan.


www.kp.org

Stress action plan

6 kp.org

1. Look at your check marks on the previous page. Think about your healthy and unhealthy coping behaviors, and write down a goal for managing stress. It can be a healthy behavior you’d like to start doing or do more often, or an unhealthy one you want to avoid.

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

For example: I want to cut back on coffee and take up meditation.

2. How confident are you that you can complete your goal?

If your confidence level is less than 7, consider starting with a smaller, more achievable goal. Reach that goal first, and then work toward your original goal.

3. What specific actions will you take to accomplish your goal?

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

4. When will you start?

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

Hold on to this action plan. You’ll return to it at the end of the program and use it to evaluate your progress. In the meantime, you’ll get to try some different techniques to beat stress, and do some activities designed to help you discover what works for you. Congratulations on being proactive and taking the first steps toward a less stressed life!

Week

3

Not confident Very confident

0 1 2 3 4 5 7 8 9 10


www.kp.org

Relaxation

7 kp.org

Week

4It might sound strange, but sometimes relaxation takes work. When stress levels rise, it can be difficult to quiet your mind, breathe, and relax — but that’s exactly what your body needs. Over the next few days, make it a point to practice relaxation. Meditation, breathing exercises, yoga poses — whatever you’d like to try. (Go back to this week’s email if you need ideas!) Spend a little time to figure out what works for you and establish some go-to relaxation techniques. Going forward, you can use them whenever you need to unwind.

What do you notice? See any patterns?

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

Looking forward

If you think these techniques can help you manage stress, set some healthy relaxation goals for yourself going forward.

1. _____________________________________________________________________________________________

2. _____________________________________________________________________________________________

3. _____________________________________________________________________________________________

For example: Meditate for 5 minutes every night before bed. Focus on your breathing whenever you feel overwhelmed.

Did you make time to relax today?

Day 1 Day 2 Day 3 Day 4 Day 5

What relaxation technique did you try?

Rate your stress level before.

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

Rate your stress level after.

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

Start a new relaxation page


www.kp.org

Money and stress

8 kp.org

Week

5If you’re stressed about money, you’re not alone. Everyone’s financial situation is unique, but knowing where your money goes can help you manage financial stress. You can’t avoid expenses like rent and bills, but you can take a look at what you spend on other things — like coffee, or going out for lunch. Daily expenses can add up fast — so keep track of what you spend this week. See anything you’d rather save on than spend on?

What did you spend money on today?


List non-essentials you bought and how much they cost.

Daily total:

Rate today’s financial stress level.

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high


_________________________________________________________________________________________________

_________________________________________________________________________________________________

Looking forward

If you think changing your spending habits can help you keep financial stress under control, set some healthy goals to help you spend less and save more.

1. ______________________________________________________________________________________________

2. ______________________________________________________________________________________________

3. ______________________________________________________________________________________________

For example: Only go out for coffee once a week. Bring lunch from home on Mondays, Wednesdays, and Fridays.

Start a new money and stress page


www.kp.org

Nutrition and stress

9 kp.org

Week

6A healthy, balanced diet can keep you energized, focused, and ready for anything. A poor diet can have the opposite effect, leaving you drained and making it easy for stress levels to rise. Examine the connection between what you’re eating and how you’re feeling. Take a look at what’s on your plate, and see if making simple changes could help you stress less.

Did you eat healthy today?

What did you eat today? What did you drink today besides water?

Day 1

Continues on the next page

Breakfast:

Lunch:

Dinner:

Snacks:

Coffee/energy drinks 0 1 2 3 4 more

Soda 0 1 2 3 4 more

Alcohol 0 1 2 3 4 more

Day 2


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Day 3


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Day 4


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Day 5


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Start a new nutrition page 1


www.kp.org

10 kp.org


_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________ _________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

Looking forward

If you think eating healthy helps you keep stress in check, set some healthy eating goals for yourself going forward.

1. ______________________________________________________________________________________________

2. ______________________________________________________________________________________________

3. ______________________________________________________________________________________________

For example: Stop skipping breakfast. Spend time on Sundays making healthy meals for the week ahead.

Nutrition and stress, continuedWeek 6 Assess and rate Day 1 Day 2 Day 3 Day 4 Day 5

Overall, did you eat healthy today?

Yes No Yes No Yes No Yes No Yes No

Rate today’s stress level.

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high



www.kp.org

Exercise and stress

11 kp.org

Week

7Exercise is a natural stress reliever. If you work out regularly and already feel the physical and mental benefits, you might notice that your stress levels surge if you skip the gym. If you don’t exercise, now is a perfect time to start — and see how keeping fit can help you keep stress under control. Remember to start small if you need to — think a 20-minute walk, not 2 hours at the gym. Track your activity level this week, and discover the connection between exercise and stress.

What do you notice? See any patterns? _______________________________________________________________________________________________

_______________________________________________________________________________________________

Looking forward

If you noticed that exercise helps you keep stress in check, set some healthy fitness goals for yourself going forward.

1. ____________________________________________________________________________________________

2. ____________________________________________________________________________________________

3. ____________________________________________________________________________________________

For example: Walk 30 minutes, 3 times per week. Play basketball every Saturday.

Did you break a sweat today?


Did you exercise today?


What did you do?

For how long?

Rate today’s energy level

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high


1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

Start a new exercise page


www.kp.org

Rate your progress

12 kp.org

Week

8Congratulations! You’ve reached the end of the Finding Balance program.

Over these 8 weeks, you’ve explored the connection between stress and relaxation, financial issues, diet, and exercise. Hopefully, you’ve made some discoveries about how what you do affects how you feel. Take a moment to look back and reflect on what worked for you.

1. What was your goal from your action plan in Week 3?

_______________________________________________________________________________________________

2. Describe your progress toward that goal:

_______________________________________________________________________________________________

3. What obstacles did you encounter?

_______________________________________________________________________________________________

4. How did you (or can you) work through those obstacles?

_______________________________________________________________________________________________

5. What are your key takeaways from the program?

_______________________________________________________________________________________________

6. What was your overall stress level from Week 1?

7. What is your overall stress level now?

0 1 2 3 4 5

Very low Very high

0 1 2 3 4 5

Very low Very high

Simply participating in this program — taking a look at how stress affects you, examining the healthy and unhealthy ways you cope with it, and trying some healthy new coping behaviors — was a meaningful step toward addressing stress in your life. Keep up the great work!


www.kp.org

13 kp.org

If you’d like to continue making and measuring your progress,

keep going!

You can find Stress Journal pages and blank copies of the relaxation,

financial, nutrition, and exercise activities here.

Relaxation Money Nutrition Exercise Stress Journal

Want to keep going?


Stress and depression

Know the differenceSometimes stress and depression have similar symptoms, but depression is far more serious. If you think you might be depressed, talk to your doctor. Visit kp.org/depression to take the depression self-assessment and find resources that can help.

https://healthy.kaiserpermanente.org/health-wellness/mental-health.html?kp_shortcut_referrer=kp.org/mentalhealthwww.kp.org

Your stress journal

kp.org

Think about a time recently when you felt particularly stressed, and fill in the blanks below.

1. I was stressed because:

________________________________________________________________________________________ ________________________________________________________________________________________

2. My stress level was:

3. Here’s how I coped with my stress:

________________________________________________________________________________________ ________________________________________________________________________________________

4. Afterward, I felt:

________________________________________________________________________________________

________________________________________________________________________________________

5. Was this a healthy way to deal with stress? If not, what might be a better option? ________________________________________________________________________________________ ________________________________________________________________________________________

________________________________________________________________________________________

Getting the most from your stress journalThe more you write in your stress journal, the easier it will be to identify patterns you want to change. Try to add a new page to your journal at least once a week.

TIP


0 1 2 3 4 5

Low High

Start a new journal page

www.kp.org

RelaxationIt might sound strange, but sometimes relaxation takes work. When stress levels rise, it can be difficult to quiet your mind, breathe, and relax — but that’s exactly what your body needs. Over the next few days, make it a point to practice relaxation. Meditation, breathing exercises, yoga poses — whatever you’d like to try. (Go back to this week’s email if you need ideas!) Spend a little time to figure out what works for you and establish some go-to relaxation techniques. Going forward, you can use them whenever you need to unwind.


________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

Looking forward

If you think these techniques can help you manage stress, set some healthy relaxation goals for yourself going forward.

1. _____________________________________________________________________________________________

2. _____________________________________________________________________________________________

3. _____________________________________________________________________________________________

For example: Meditate for 5 minutes every night before bed. Focus on your breathing whenever you feel overwhelmed.

Did you make time to relax today?


What relaxation technique did you try?

Rate your stress level before.

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

Rate your stress level after.

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high


kp.org

Start a new relaxation page

www.kp.org

Money and stressIf you’re stressed about money, you’re not alone. Everyone’s financial situation is unique, but knowing where your money goes can help you manage financial stress. You can’t avoid expenses like rent and bills, but you can take a look at what you spend on other things — like coffee, or going out for lunch. Daily expenses can add up fast — so keep track of what you spend this week. See anything you’d rather save on than spend on?

What did you spend money on today?


List non-essentials you bought and how much they cost.

Daily total:

Rate today’s financial stress level.

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high


_________________________________________________________________________________________________

_________________________________________________________________________________________________

Looking forward

If you think changing your spending habits can help you keep financial stress under control, set some healthy goals to help you spend less and save more.

1. ______________________________________________________________________________________________

2. ______________________________________________________________________________________________

3. ______________________________________________________________________________________________

For example: Only go out for coffee once a week. Bring lunch from home on Mondays, Wednesdays, and Fridays.


kp.org

Start a new money and stress page

www.kp.org

Nutrition and stressA healthy, balanced diet can keep you energized, focused, and ready for anything. A poor diet can have the opposite effect, leaving you drained and making it easy for stress levels to rise. Examine the connection between what you’re eating and how you’re feeling. Take a look at what’s on your plate, and see if making simple changes could help you stress less.

Did you eat healthy today?

What did you eat today? What did you drink today besides water?

Day 1


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Day 2


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Day 3


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Day 4


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more


Day 5


Breakfast:

Lunch:

Dinner:

Snacks:


Soda 0 1 2 3 4 more



kp.org


www.kp.org


_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________ _________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

Looking forward

If you think eating healthy helps you keep stress in check, set some healthy eating goals for yourself going forward.

1. ______________________________________________________________________________________________

2. ______________________________________________________________________________________________

3. ______________________________________________________________________________________________

For example: Stop skipping breakfast. Spend time on Sundays making healthy meals for the week ahead.

Nutrition and stress, continued

Assess and rate Day 1 Day 2 Day 3 Day 4 Day 5

Overall, did you eat healthy today?



1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high


kp.org


www.kp.org

Exercise and stressExercise is a natural stress reliever. If you work out regularly and already feel the physical and mental benefits, you might notice that your stress levels surge if you skip the gym. If you don’t exercise, now is a perfect time to start — and see how keeping fit can help you keep stress under control. Remember to start small if you need to — think a 20-minute walk, not 2 hours at the gym. Track your activity level this week, and discover the connection between exercise and stress.

What do you notice? See any patterns? _______________________________________________________________________________________________

_______________________________________________________________________________________________

Looking forward

If you noticed that exercise helps you keep stress in check, set some healthy fitness goals for yourself going forward.

1. ____________________________________________________________________________________________

2. ____________________________________________________________________________________________

3. ____________________________________________________________________________________________

For example: Walk 30 minutes, 3 times per week. Play basketball every Saturday.

Did you break a sweat today?


Did you exercise today?


What did you do?

For how long?

Rate today’s energy level

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high


1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high

1 2 3 4 5

low high


kp.org

Start a new exercise page

www.kp.org

Finding Balance WorkbookWelcome to your Finding Balance WorkbookWeek 1: Getting StartedWeek 2: Your Stress JournalWeek 3: Coping with stress and making an action planStress action plan

Week 4: RelaxationWeek 5: Money and stressWeek 6: Nutrition and stressWeek 7: Exercise and stressWeek 8: Rate your progressContinue to Stress Journal PagesYour stress journalRelaxationMoney and stressNutrition and stressExercise and stress

P14: Relaxation: RelaxTemplate_Q1_Day1: RelaxTemplate_Q1_Day2: RelaxTemplate_Q1_Day3: RelaxTemplate_Q1_Day4: RelaxTemplate_Q1_Day5: RelaxTemplate_LookingForward 3: RelaxTemplate_Q2_Day1: OffRelaxTemplate_Q2_Day2: OffRelaxTemplate_Q2_Day3: OffRelaxTemplate_Q2_Day4: OffRelaxTemplate_Q2_Day5: OffRelaxTemplate_Q3_Day1: OffRelaxTemplate_Q3_Day2: OffRelaxTemplate_Q3_Day3: OffRelaxTemplate_Q3_Day4: OffRelaxTemplate_Q3_Day5: OffRelaxTemplate_Patterns: RelaxTemplate_LookingForward 1: RelaxTemplate_LookingForward 2: newRelaxationPage:

P15: MS: MS_Template_Q1_Day3: MS_Template_Q1_Day1: MS_Template_Q1_Day2: MS_Template_Q1_Day4: MS_Template_Q1_Day5: MS_Template_Q2_Day1: MS_Template_Q2_Day2: MS_Template_Q2_Day3: MS_Template_Q2_Day4: MS_Template_Q2_Day5: MS_Template_Q3_Day1: OffMS_Template_Q3_Day2: OffMS_Template_Q3_Day3: OffMS_Template_Q3_Day4: OffMS_Template_Q3_Day5: OffMS_Template_Patterns: MS_Template_LookingForward 1: MS_Template_LookingForward 2: MS_Template_LookingForward 3: newMoneyStressPage:

P16: NS1: NS1_Day1_Eat_B: NS1_Day1_Eat_L: NS1_Day1_Eat_D: NS1_Day1_Eat_S: NS1_Day5_Eat_B: NS1_NumberDrinks_Day1_Coffee: OffNS1_NumberDrinks_Day1_Soda: OffNS1_NumberDrinks_Day1_Alchohol: OffNS1_Day2_Eat_B: NS1_Day2_Eat_L: NS1_Day2_Eat_D: NS1_Day2_Eat_S: NS1_NumberDrinks_Day2_Coffee: OffNS1_NumberDrinks_Day2_Soda: OffNS1_NumberDrinks_Day2_Alchohol: OffNS1_Day3_Eat_B: NS1_Day3_Eat_L: NS1_Day3_Eat_D: NS1_Day3_Eat_S: NS1_NumberDrinks_Day3_Coffee: OffNS1_NumberDrinks_Day3_Soda: OffNS1_NumberDrinks_Day3_Alchohol: OffNS1_Day4_Eat_B: NS1_Day4_Eat_L: NS1_Day4_Eat_D: NS1_Day4_Eat_S: NS1_NumberDrinks_Day4_Coffee: OffNS1_NumberDrinks_Day4_Soda: OffNS1_NumberDrinks_Day4_Alchohol: OffNS1_Day5_Eat_L: NS1_Day5_Eat_D: NS1_Day5_Eat_S: NS1_NumberDrinks_Day5_Coffee: OffNS1_NumberDrinks_Day5_Soda: OffNS1_NumberDrinks_Day5_Alchohol: OffnewNutritionPage1:

P17: NS2: NS2_Template_Healthy_Day1: OffNS2_Template_Healthy_Day2: OffNS2_Template_Healthy_Day3: OffNS2_Template_Healthy_Day4: OffNS2_Template_Healthy_Day5: OffNS2_Template_RateTodayStress_Day_1: OffNS2_Template_RateTodayStress_Day_2: OffNS2_Template_RateTodayStress_Day_3: OffNS2_Template_RateTodayStress_Day_4: OffNS2_Template_RateTodayStress_Day_5: OffNS2_Template_Patterns: NS2_Template_LookingForward 1: NS2_Template_LookingForward 2: NS2_Template_LookingForward 3: newNutritionPage2:

P18: ES: ES_Template_Exercise_Day1: OffES_Template_Exercise_Day2: OffES_Template_Exercise_Day3: OffES_Template_Exercise_Day4: OffES_Template_Exercise_Day5: OffES_Template_Did_Day 1: ES_Template_Did_Day 2: ES_Template_Did_Day 3: ES_Template_Did_Day 4: ES_Template_Did_Day 5: ES_Template_HowLong_Day 1: ES_Template_HowLong_Day 2: ES_Template_HowLong_Day 3: ES_Template_HowLong_Day 4: ES_Template_HowLong_Day 5: ES_Template_RateTodayEnergy_Day_1: OffES_Template_RateTodayEnergy_Day_2: OffES_Template_RateTodayEnergy_Day_3: OffES_Template_RateTodayEnergy_Day_4: OffES_Template_RateTodayEnergy_Day_5: OffES_Template_RateTodayStress_Day_1: OffES_Template_RateTodayStress_Day_2: OffES_Template_RateTodayStress_Day_3: OffES_Template_RateTodayStress_Day_4: OffES_Template_RateTodayStress_Day_5: OffES_Template_Patterns: ES_Template_LookingForward 1: ES_Template_LookingForward 2: ES_Template_LookingForward 3: newExercisePage:

Week1_1: OffWeek1_StressSource: Week2_1: OffWeek2_StressCoped: Week2_StressAfter: Week2_StressHealthyQuestion: Week2_StressBecause: C46: OffC3: OffC4: OffC29: OffC42: OffC5: OffC6: OffC30: OffC43: OffC7: OffC8: OffC31: OffC44: OffC9: OffC10: OffC32: OffC45: OffC11: OffC12: OffC33: OffC13: OffC14: OffC34: OffC47: OffC15: OffC16: OffC35: OffC48: OffC17: OffC18: OffC36: OffC49: OffC19: OffC20: OffC37: OffC50: OffC21: OffC22: OffC38: OffC51: OffWeek3_HealthyCoping 1: C23: OffC24: OffWeek3_UnHealthyCoping 1: C39: OffC52: OffWeek3_HealthyCoping 2: C25: OffC26: OffWeek3_UnHealthyCoping 2: C40: OffC53: OffWeek3_HealthyCoping 3: C27: OffC28: OffWeek3_UnHealthyCoping 3: C41: OffC54: OffWeek3_StressActionPla: Week3_1: OffWeek3_StressActionPlan_Specifics: Week3_StressActionPlan_Start: Week4_Day1_Relax: Week4_Day2_Relax: Week4_Day3_Relax: Week4_Day4_Relax: Week4_Day5_Relax: Week4_StressBefore_Day 1: OffWeek4_StressBefore_Day 2: OffWeek4_StressBefore_Day 3: OffWeek4_StressBefore_Day 4: OffWeek4_StressBefore_Day 5: OffWeek4_StressAfter_Day 1: OffWeek4_StressAfter_Day 2: OffWeek4_StressAfter_Day 3: OffWeek4_StressAfter_Day 4: OffWeek4_StressAfter_Day 5: OffWeek4_LookingForward 1: Week4_LookingForward 2: Week4_LookingForward 3: Week4_Patterns: Week5_Day1_NonEssentials: Week5_Day2_NonEssentials: Week5_Day3_NonEssentials: Week5_Day4_NonEssentials: Week5_Day5_NonEssentials: Week5_Day1_DailyTotal: Week5_Day2_DailyTotal: Week5_Day3_DailyTotal: Week5_Day4_DailyTotal: Week5_Day5_DailyTotal: Week5_RateTodayStress_Day_1: OffWeek5_RateTodayStress_Day_2: OffWeek5_RateTodayStress_Day_3: OffWeek5_RateTodayStress_Day_4: OffWeek5_RateTodayStress_Day_5: OffWeek5_LookingForward 1: Week5_LookingForward 2: Week5_LookingForward 3: Week5_Patterns: Week6_Day1_Eat_B: Week6_Day1_Eat_L: Week6_Day1_Eat_D: Week6_Day1_Eat_S: Week6_NumberDrinks_Day1_Coffee: OffWeek6_NumberDrinks_Day1_Soda: OffWeek6_NumberDrinks_Day1_Alchohol: OffWeek6_Day2_Eat_B: Week6_Day2_Eat_L: Week6_Day2_Eat_D: Week6_Day2_Eat_S: Week6_NumberDrinks_Day2_Coffee: OffWeek6_NumberDrinks_Day2_Soda: OffWeek6_NumberDrinks_Day2_Alchohol: OffWeek6_Day3_Eat_B: Week6_Day3_Eat_L: Week6_Day3_Eat_D: Week6_Day3_Eat_S: Week6_NumberDrinks_Day3_Coffee: OffWeek6_NumberDrinks_Day3_Soda: OffWeek6_NumberDrinks_Day3_Alchohol: OffWeek6_Day4_Eat_B: Week6_Day4_Eat_L: Week6_Day4_Eat_D: Week6_Day4_Eat_S: Week6_NumberDrinks_Day4_Coffee: OffWeek6_NumberDrinks_Day4_Soda: OffWeek6_NumberDrinks_Day4_Alchohol: OffWeek6_Day5_Eat_B: Week6_Day5_Eat_L: Week6_Day5_Eat_D: Week6_Day5_Eat_S: Week6_NumberDrinks_Day5_Coffee: OffWeek6_NumberDrinks_Day5_Soda: OffWeek6_NumberDrinks_Day5_Alchohol: OffWeek6_Healthy_Day1: OffWeek6_Healthy_Day2: OffWeek6_Healthy_Day3: OffWeek6_Healthy_Day4: OffWeek6_Healthy_Day5: OffWeek6_RateTodayStress_Day_1: OffWeek6_RateTodayStress_Day_5: OffWeek6_RateTodayStress_Day_4: OffWeek6_RateTodayStress_Day_3: OffWeek6_RateTodayStress_Day_2: OffWeek6_Patterns: Week6_LookingForward 1: Week6_LookingForward 2: Week6_LookingForward 3: Week7_Exercise_Day1: OffWeek7_Exercise_Day5: OffWeek7_Exercise_Day4: OffWeek7_Exercise_Day2: OffWeek7_Exercise_Day3: OffWeek7_Did_Day 3: Week7_Did_Day 1: Week7_Did_Day 4: Week7_HowLong_Day 5: Week7_HowLong_Day 4: Week7_HowLong_Day 3: Week7_HowLong_Day 2: Week7_HowLong_Day 1: Week7_RateTodayEnergy_Day_2: OffWeek7_RateTodayEnergy_Day_3: OffWeek7_RateTodayEnergy_Day_1: OffWeek7_RateTodayEnergy_Day_4: OffWeek7_RateTodayEnergy_Day_5: OffWeek7_RateTodayStress_Day_3: OffWeek7_RateTodayStress_Day_4: OffWeek7_RateTodayStress_Day_5: OffWeek7_RateTodayStress_Day_1: OffWeek7_RateTodayStress_Day_2: OffWeek7_Patterns: Week7_LookingForward 1: Week7_LookingForward 2: Week7_LookingForward 3: Week7_Did_Day 2: Week7_Did_Day 5: Week8_Congradulations_Q1: Week8_Congradulations_Q2: Week8_Congradulations_Q3: Week8_Congradulations_Q4: Week8_Congradulations_Q5: Week8_Stress_Begin: OffWeek8_Stress_Now: OffStressTemplate_Q1: StressTemplate_Q3: StressTemplate_Q4: StressTemplate_Q5: StressTemplate_Q2: OffP14a_newJournalPage:

Documents

Kaiser Permanente: Finding Balance Workbook · 2019. 8. 21. · kp.org Simple tools for a less stressed life. 2 kp.org Welcome to your Finding Balance workbook Here’s what’s included: