“The - Eat Your · PDF filemore you can put on paper, the more ... stopping to adjust the delicate strap on my high heeled shoes. ... attempt to slow the dizzy spells that

Life Less Frazzled

©2010 Chrissy Scivicque, CCS Ventures page 1 All Right Reserved. No duplication allowed without express permission from author. www.EatYourCareer.com

“The perfect no‐stress environment is the grave. When we change our perception we gain control. The stress becomes a challenge, not a threat. When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable.” —Greg Anderson

Life Less Frazzled


Table of Contents How to Use this Workbook .................................................................................................................. 4

My Story of Stress ................................................................................................................................ 5

Part 1: Understanding Stress ................................................................................................................ 8

Fight or Flight ............................................................................................................................................ 8

Recognizing Types of Stress .................................................................................................................... 10

Acute Stress vs. Chronic Stress ............................................................................................................... 11

Good vs. Bad Stress ................................................................................................................................. 11

The Holmes and Rahe Stress Scale ......................................................................................................... 12

Why is Stress Management Important? ................................................................................................. 13

Stress Management vs. Stress Relief ...................................................................................................... 13

Self‐Assessment ...................................................................................................................................... 14

Picture This… ........................................................................................................................................... 15

How Is Stress Impacting Your Life? ......................................................................................................... 16

Identify Key Stressors .............................................................................................................................. 18

External Factors .................................................................................................................................. 18

Internal Factors ................................................................................................................................... 20

360 Degree Assessment .......................................................................................................................... 21

Self‐Reflection Questions ........................................................................................................................ 27

Stress Diary ............................................................................................................................................. 28

Make the Commitment ........................................................................................................................... 29

Part 2: Strategies for Stress Management .......................................................................................... 30

Get Organized and Create Systems ........................................................................................................ 31

Daily Routine ....................................................................................................................................... 32

Space Management ............................................................................................................................ 32

Systems ............................................................................................................................................... 33

Recommended Resources .................................................................................................................. 35

Respect Your Limits ................................................................................................................................. 36

Conversation Talking Points ................................................................................................................ 38

Set Realistic Expectations ....................................................................................................................... 40

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Tip Sheet ............................................................................................................................................. 44

Confront Fear .......................................................................................................................................... 45

Manage Diet ............................................................................................................................................ 50

Healthy Replacement Foods ............................................................................................................... 51

Food Journal ........................................................................................................................................ 53

Get Moving.............................................................................................................................................. 55

Workout Log........................................................................................................................................ 58

Utilize Your Support Network ................................................................................................................. 60

Support Styles ..................................................................................................................................... 60

How to Ask for Help ............................................................................................................................ 62

Monitor Self‐Talk .................................................................................................................................... 63

Beware of Limiting Beliefs .................................................................................................................. 65

Daily Affirmations ............................................................................................................................... 66

Practice Forgiveness ............................................................................................................................... 67

Forgive Others ..................................................................................................................................... 68

Forgive Yourself .................................................................................................................................. 69

Ask for Forgiveness ............................................................................................................................. 70

Relax ........................................................................................................................................................ 71

Create Your Happy Place ..................................................................................................................... 72

Engage in Relaxing Activities ............................................................................................................... 73

Deep Breathing Exercises .................................................................................................................... 74

Release Control ....................................................................................................................................... 75

Consider Delegation ............................................................................................................................ 76

Train Others ........................................................................................................................................ 77

Practice Gratitude ................................................................................................................................... 78

Life’s Little Pleasures ........................................................................................................................... 79

Thank YOU ......................................................................................................................................... 81

References & Recommended Resources ............................................................................................ 82

About the Author ............................................................................................................................... 84

Life Less Frazzled


How to Use this Workbook

Part one of this workbook explores the topic of stress and how it is currently impacting your life. Part two outlines various strategies for managing and relieving stress. Each chapter in this section is devoted to a specific stress management strategy and begins with a short self‐analysis, a list of yes or no questions to help you see if you’re falling into a pattern of behavior that is having negative consequences on your life. Following the self‐analysis, you will find a variety of activities, questions and discussion topics to help you gain a better understanding of the suggested stress management strategy. If you answer “yes” to a majority of the questions at the beginning of the section, pay close attention to the strategy information. This is definitely an area where you need work. If, however, you answer “no” to a majority of the questions, you may still want to review the information in the section. This might not be a huge improvement area for you, but you still can gain insights by reviewing the information. Remember that this is not just a book, it’s a WORKbook. You need to be an active participant. While this workbook is in an electronic PDF format, you may choose to print it out and complete the exercises by hand. If you would prefer not to print the pages, I would recommend that you grab a notebook and write your answers out there. Whatever you do, put your answers into words and put them on the page. Don’t just keep the thoughts in your head. The more you can put on paper, the more insights you’ll have. And remember: This workbook is for your eyes only so be honest and thorough. In order to improve, you must first confront the truth, no matter how difficult it is. Don’t judge yourself. This is a process and you’ve already taken a huge step just by purchasing this workbook. You’re well on your way to becoming the person you want to be — happy, healthy and able to cope with stress in an intelligent, positive fashion.

Disclaimer: This workbook is not a replacement for professional counseling, therapy or medical assistance. It is a self‐help tool to help you gain a better understanding of everyday stress and how you can manage it. If you are experiencing any prolonged mental, physical or emotional problems due to stress, seek professional assistance. I am not a doctor or psychologist. The recommendations in this workbook are all based on my own experience and research and they are only recommendations. It is your decision to act on any of the suggestions offered in this workbook and the author accepts no responsibility for your results.

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My Story of Stress

I was on my knees, gripping the parking lot pavement less than fifty yards from the front door of my office. I wasn’t looking for anything, though if you had happened to wander by at that moment and caught sight of me hunched down between two parked cars, you might think I was searching for some important scrap of paper that had been picked up by the wind or perhaps stopping to adjust the delicate strap on my high heeled shoes. But I wasn’t. I was having a panic attack. Even as I struggled to breathe and in the back of my mind I worried that I might actually die in that parking lot, I didn’t want anyone around me to know what was happening. In that moment, I was still worried about maintaining my image. To truly grasp the magnitude of this moment, you need some context. You should know that I was 25 years old and, at the time, panic attacks had become almost daily occurrences. It was certainly nothing new to find myself gasping for air and squeezing my eyes shut in a desperate attempt to slow the dizzy spells that would intermittently take over, bringing waves of nausea and moments of dangerous imbalance with them. The fact that it was happening in a public place was also not an entirely new situation. For almost four years, I had been working in management at a large financial institution. I had been pulling eleven hour days, bringing home six figure paychecks, and slowly losing myself in the process. My job was physically and mentally exhausting, but it was also weighing on my conscience. I had discovered quickly that, in the world of lending and finance (especially in the years before the housing bubble burst) there were all kinds of ethical “grey” areas. And the questionable activities I was regularly asked to participate in were taking a heavy toll. Ironically, about a month before this particular panic attack, I had received yet another award for the outstanding performance of my team. The culture of the company was one that not only encouraged, but respected and rewarded, those who practiced “strategic rule bending.” The panic attacks were just one of many manifestations of the heavy toll my career was taking on my life. I had lost an unhealthy amount of weight, mostly because the constant nausea I felt made eating an unpleasant activity. I would wake up at 2 or 3 o’clock in the morning covered in sweat and knowing that I had forgotten to do something critically important at the office—but I could never remember what. I would break down crying for no reason at all, I would drink too

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many glasses of wine in the evening, and before long, my hair started falling out. I was 25 and I was afraid that death was coming very, very soon. On the outside, I appeared strong and put‐together. I was the young, up‐and‐coming professional, making a name for herself. My future was certainly bright from the outside looking in. But I couldn’t even imagine where I would be in a year. Rehab? An eating disorder clinic? Prison? All of these things were distinct possibilities. I was digging myself into a very bad situation and I wanted no part of the future I saw. My superiors continued to push me—more revenue, more loans, fewer employees. They were driven by profits alone and I was their trusty minion, following orders because that’s what I was supposed to do. I thought this was just the way of the world. And I was beginning to think the world could take a flying leap. The worse things got at work, the worse my health became until that day when I fell in the parking lot. At that moment, everything changed. I saw myself as if from above, looking down. I saw someone I barely recognized. I was scared. And suddenly, the money, the career, the expectations of my superiors…none of these things mattered anymore. The only thing that mattered was me. When I finally regained my composure, I walked into the office and straight to my desk. I typed out a resignation letter and gave it to my boss that afternoon. I didn’t have a plan. I didn’t have a new job or any idea what I really wanted to do with my life. But I knew that the career I was in was eating me alive. And I was no longer willing to be the victim. Over the next few months, I moved out of my expensive apartment in San Francisco. I started a meditation practice and began pouring myself onto paper. Writing was a wonderful way to process my thoughts and I dedicated hours to it every day. I also made a commitment to get healthy. I found nutrition classes at a local health college and I quickly found my new passion: FOOD. I was in love with healthy, wholesome food. The more I ate it, the better I felt. Good food had a way of healing me like nothing else. It nourished my body and soul from the inside out.

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After a few years of classes, I finally became a Certified Nutritionist. I worked in the field for a short time but quickly discovered that it wasn’t for me. I couldn’t force others to feel the same passion I do about healthy eating. Though, let me acknowledge right now that I am a realist. I certainly am not a perfect eater and I don’t expect others to be. But, all the same, nutrition as a career didn’t suit me. I slowly transitioned back into the business world and, a few years later, my life and career again took an unexpected turn. While working as an Executive Assistant, I had started a blog where I wrote about various personal and professional development topics. It was a fun side‐project; a place to channel my creative energy and share my experiences with the world. It was discovered about a year later by a start‐up web company and, before I knew it, I had sold my blog (for an astonishing price!) and been hired as Managing Editor for OfficeArrow.com, a brand new website offering career advice for office professionals. My passion for writing had sustained me through the darkest time of my life and eventually led me to a brand new career doing something I love—helping others through my writing. These days, I still love writing as much as ever. My goal is always to help others learn from my experiences and writing is a great way to do it. When it comes to career advice, I think I offer a unique perspective. I’ve truly had an interesting ride. I’ve seen the best and the worst and a lot of things in between. I’ve successfully pulled myself out of bad situations, and I’ve created new career opportunities by dedicating myself to the things I love in life. I’ve made mistakes—serious ones—and I’ve found ways to turn them into learning experiences. My career is ever‐unfolding. I don’t think I’ll ever be stagnant. I have too much to offer to simply settle. I believe this is true for most people. I created this workbook as a labor of love, for those who are suffering the same way I was so many years ago. I’ve taken my personal experience with severe stress along with my background in health and nutrition, combined it with my passion for research and personal development, and turned it into an interactive experience you can use to create a customized action plan for managing your stress. I feel truly blessed to be where I am in my career and in my life. I am thankful for everything, even the panic attacks, because I know that it all happened to bring me here. This is where I’m supposed to be. And, dear reader, be clear on one thing: This is also where you are supposed to be. Wherever you are, it’s okay. You’re making things happen. Just by enjoying the activities in this workbook, you’re taking positive steps. You’re creating a better life. You are on your way.

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Part 1: Understanding Stress

How can you control, minimize and manage something if you don’t first understand what it is and how it works? You can’t!! That’s why this workbook starts with a short overview of the topic of stress. I know you’re tempted, but please don’t skip this part! While you certainly understand stress on an experiential level, it’s still helpful to understand what is physically happening to your body and why.

Fight or Flight As human beings, we’re naturally hardwired for survival. Our instincts kick in whenever stress is present. In the past (we’re talking caveman days here) stress often came in the form of serious life‐threatening situations and the natural, physical reactions triggered in the human body were what gave us the ability to either fight the attack or flee from it. These reactions literally kept us alive. Now, in the modern day, the same physical stress reactions are still engrained in our biology but stress is rarely life‐threatening. Instead, we experience stress from things like traffic, our constantly ringing cell phones, and our overflowing email inboxes. While these things probably won’t kill us, our bodies still react exactly as they did in the caveman days, triggering the various internal processes needed to fight or flee the percieved attacks. These days, because of our hectic modern lifestyle, many of us live in a constant state of stress and our bodies are experiencing these biological reactions 24 hours a day. This exhausts the body and can trigger all kinds of negative physical, mental and emotional consequences. Many of us are so used to living in this state, we don’t notice anything is wrong until we get sick or simply burn out.

Stress (noun) A state of bodily or mental tension resulting from factors that tend to alter an

existent equilibrium.

Merriam‐Webster’s Collegiate Dictionary 11th Edition

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What physically happens when stress occurs? • The natural judgment system is turned down and more primitive responses take over.

• Sight sharpens, pupils dilate.

• Hairs stand on end, mouth gets dry, skin gets cold and clammy.

• Heart starts pumping at two to three times the normal speed, sending blood to the major muscles in your arms and legs (to facilitate flight!). Arteries constrict to maximize pressure around the system while the veins open out to ease return of blood to the heart and blood pressure skyrockets.

• Lungs, throat and nostrils open up and breathing speeds up to get more air in the system so the increased blood flow can be re‐oxygenated. The blood carries oxygen to the muscles, allowing them to work harder

• Fat from fatty cells and glucose from the liver is metabolized to create instant energy.

• Endorphins, the body's natural pain killers, are released.

• Blood vessels to the skin are constricted to reduce any potential blood loss. Sweat glands open, acting as a cooling system.

All unnecessary processes stop, including: • Digestion

• Growth

• Sexual function

• Immunity

• If necessary, excess waste is eliminated to make you light on your feet.

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Recognizing the Types of Stress

Type of Stress Example

1. Physical Stress Running a marathon 2. Mental Stress Handling a challenging workload at the office 3. Emotional Stress Experiencing the death of a loved one 4. Chemical Stress Inhaling an excessive amount of pollution 5. Nutritional Stress Experiencing food allergies 6. Traumatic Stress Incurring an injury 7. Psycho‐Spiritual Stress Having a negative outlook towards life

4

7

6

2

3

5

1

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No matter what type of stress you experience, your body responds in the same fashion.

Stress is subjective. What YOU find stressful, might not be the same as what others find stressful.

Acute Stress vs. Chronic Stress

Acute stress… is short‐lived and often based on a specific circumstance (such as an upcoming exam, a car accident, or a particularly intense project at work). Typically referred to as the “fight‐or‐flight” response, the body physically reacts to acute stress giving us the energy and resources to either fight the threat or run away from it. It is an immediate, natural reaction to a specific threat (whether real or perceived) and once that situation is resolved, the stress typically diminishes.

Chronic stress… is long‐term and is often based on situations that are on‐going or have continued for prolonged periods of time without resolution. Today, this is the most common form of stress because of our modern lifestyle. High‐pressure jobs, excessive traffic, and non‐stop demands create an environment of constant stimulation and stress. Even though the circumstances aren’t life‐threatening, our bodies still react as if they are. So we end up in an extended state of fight‐or‐flight which wears us down and can cause severe health consequences.

Good vs. Bad Stress Stress is stress. Whether the situations causing it are “good” or “bad”, we respond in the same way. The Holmes and Rahe Stress Scale (on the next page), developed in 1967, rates 43 of the biggest life stressors with a number from 1 to 100. The higher the number, the more difficult the stress is to handle. Interestingly, things such as an “outstanding personal achievement” and “marital reconciliation” (presumably good things) are included on the stress scale with relatively high ratings.

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The Holmes and Rahe Stress Scale

Life Event Score Your Score Death of spouse 100 Divorce 73 Martial separation 65 Jail term 63 Death of close family member 63 Personal injury or illness 53 Marriage 50 Fired at work 47 Marital reconciliation 45 Retirement 45 Change in health of a family member 44 Pregnancy 40 Sex Difficulties 39 Gain of new family member 39 Business readjustment 39 Change in financial state 38 Death of close friend 37 Change to different line of work 36 Change in number of arguments with spouse 35 Mortgage over $100,000 31 Foreclosure of mortgage or loan 30 Change in responsibilities at work 29 Son or daughter leaving home 29 Trouble with in‐laws 29 Outstanding personal achievement 28 Wife begins or stops work 26 Begin or end school 26 Change in living conditions 25 Revision in personal habits 24 Trouble with boss 23 Change in work hours or conditions 20 Change in residence 20 Change in schools 20 Change in recreation 19 Change in church activities 19 Change in social activities 18 Mortgage or loan less than $30,000 17 Total

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Looking at this list, one word stands out: CHANGE. Above all, change is responsible for much of our stress, regardless of whether the change has a positive or negative impact. We are, by nature, creatures of routine. When circumstances shift, we are automatically moved into a state of turmoil.

Why is Stress Management Important? 1. Stress affects EVERYONE. 2. Chronic stress is a modern epidemic and poses severe health consequences.

According to the American Psychological Association:

• One‐third of Americans feel they are living with extreme stress.

• Forty‐three percent of adults suffer adverse health effects from stress.

• Two‐thirds of office visits to family physicians are due to stress‐related symptoms.

• Stress is linked to the six leading causes of death—heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.

• Medical researchers estimate that stress is now the underlying cause of over 80% of all illnesses.

• $300 billion, or 7,500 per employee, is spent annually in the U.S. on stress‐related compensation claims, reduced productivity, absenteeism, health insurance costs, direct medical expenses and employee turnover.

Globally, according to the Roper Starch World‐wide survey:

• Women who work fulltime and have children under the age of 13 experience the most stress.

Stress Management vs. Stress Relief When we talk about “stress management” we’re actually talking about two different things: 1. Prevention – Reducing the amount of stress we encounter. 2. Prescription – Learning to effectively deal with it when it happens (which it inevitably always will to a certain degree) and reduce the negative impacts it has on us. This is sometimes referred to as “stress relief.”

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This workbook is about both stress management and stress relief. It is both preventative and prescriptive. Many of the techniques, exercises and discussions work equally well to both reduce future stress and relieve existing stress.

Self‐Assessment Understanding yourself and how stress is impacting you is the CRITICAL first step in learning to manage your stress. Throughout this workbook, you’ll be asked to take a good, hard look at yourself. This is just the beginning. The key is to be honest and remember that this workbook is for your eyes only.

How Stressed Are You? On average, what percentage of your day is spent under stress? _______ % Would you describe this stress as mild, moderate or severe? ____________________________ On the scale of 1 to 10, where 1 is the lowest and 10 is the highest, what is your overall level of stress? (Circle the appropriate number) 1 2 3 4 5 6 7 8 9 10 Using this same scale, what is a realistic number you would feel more comfortable with for your overall stress level? (Circle the appropriate number) 1 2 3 4 5 6 7 8 9 10 What would life at that NEW number look like? How would it be different than life now? ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Picture This… Drawing opens up different parts of the mind. Take a moment to let yourself experience this. In the space below, draw a picture of you at your current stress level. You don’t need any artistic ability to do this. Make it a stick figure or even just a symbol of something that represents how you currently feel. Then, in the space at the bottom of the page, draw another picture of you as you wish to be after learning to manage your stress. Have fun!!

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How Is Stress Impacting Your Life?

When you experience stress, your brain responds by initiating over 1400 responses within your body. Identify the ways in which you experience stress. Mark the symptoms you experience and how often. Use the guide below for all three sections—Behavioral Symptoms, Emotional/Mental Symptoms, and Physical Symptoms.

Physical Symptoms Your Score

Asthma Back, Shoulder, Neck Pain/Tension Chest Pain Cold Hands or Feet Constipation Cramps Cravings Dark Circles Under Eyes Diarrhea Dizziness Eating Disorders Eye Twitch Fatigue Gas Hair Loss Heartburn High Blood Pressure Irregular Heartbeat Irritable Bowel Syndrome Jaw Problems Migraine Headache Muscle Tension Muscles Spasms Perspiration Shortness of Breath Skin Problems Sleep Disturbances Sweaty Palms or Hands Upset Stomach Weight Gain Weight Loss

RATING SCALE 4 = Often (You frequently experience this symptom) 3 = Occasionally (You experience this symptom regularly, but not all the time) 2 = Rarely (You experience this symptom once in a while) 1 = Never (You do not ever experience this symptom)

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Where does your stress tend to show itself most? _____________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Does this surprise you? Why or why not? ____________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Fill in your final scores for each table below.

Behavioral Score: __________ Mental/Emotional Score: __________ Physical Score: __________

Emotional/Mental Symptoms

Your Score

Abrasive Angry Anxiety Bad Dreams Confusion Crying Defensiveness Depression Difficulty Concentrating Disorganized Forgetful Frustration Hostility Irritability Lack of Interest Lack of Satisfaction Lack of Sense of Humor Malaise Moodiness Negative Self‐Talk Nervousness Panic Poor Judgment Worry

Behavioral Symptoms Your Score

Arguments Conflict Irresponsibility Isolation Job Changes Obsessive Activities Overeating Overreactions Poor Eating Road Rage Use of Drugs / Alcohol Violence

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Identify Key Stressors A survey conducted by the APA (American Psychological Association) asked Americans to indicate their primary sources of stress. Here are the top eight stressors they found:

• Money (81%)

• Current state of the economy (80%)

• Work (67%)

• Health issues of a family member (67%)

• Family responsibilities (64%)

• Relationships (62%)

• Personal health concerns (61%)

• Job stability (56%) Investigate what is currently causing stress for you. Be as specific as possible.

External Factors People and Relationships: ______________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Events and Situations: ______________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Work: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Specific Tasks and Projects: ______________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Medical Concerns: ______________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Financial Concerns: ______________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Legal Concerns: ______________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Ethical Conflict: ______________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ General: (daily hassles, phobias, fears, etc.) Examples: traffic, public speaking, noise, exams ______________________________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Internal Factors Are you guilty of the following? (Check all that apply) Control freak Excessive worrying Lack of assertiveness Loneliness Low self‐esteem Negative self‐talk Past pain or unhappiness Perfectionism Pessimism Self‐criticism Uncomfortable with uncertainty Unrealistic expectations Unwilling to learn new things All of the above issues will be addressed in‐depth in this workbook. Pay close attention to the exercises related to any of the items you checked.

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360 Degree Assessment Sometimes, others can see you more clearly than you can see yourself. Use the worksheets on the following pages to help facilitate a 360 degree analysis of your stress and how it’s impacting others in your life.

How it works:

• Use these 3 questions to stimulate conversation with up to five peers—friends, family members, colleagues, or anyone else who interacts with you on a regular basis and may have helpful input in your stress management process.

• Explain that you will only listen. You won’t comment, make excuses or further question their input. You’re only collecting data in order to make some self‐improvements. After you gather that data, you promise not to bring it up again. This will help them speak more freely.

• Remember that the answers to these questions are not meant to make you feel bad. Ultimately, these people care about you and have an interest in seeing you improve yourself. Keep an open mind, listen and take accurate notes. Do not paraphrase and, when possible, write down direct quotes.

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Questions: Peer #1 Name: ________________________________________________________________________

1. Have you noticed my stress recently or in the past? ______________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

2. How do you know when I’m under stress? _____________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

3. How has my stress impacted you and/or our relationship? ________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

4. Additional notes: _________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Peer #2 Name: ________________________________________________________________________





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Peer #3 Name: ________________________________________________________________________





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Peer #4 Name: ________________________________________________________________________





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Peer #5 Name: ________________________________________________________________________





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Self‐Reflection Questions: 1. After speaking with all five individuals, what patterns have emerged? ___________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 2. What surprised you? __________________________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 3. How has this changed your thoughts about stress and your commitment to start managing it? ______________________________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 4. Did you discover anything positive about your current stress management process? _______ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Stress Diary Consider keeping a stress diary for five to ten days to help increase your awareness. Use the following form to track your daily stress levels. Date: __________________________________ Overall stress level: ______________________ Where and when did you feel the most stress? _______________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What happened that triggered your stress? __________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ How did you handle your stress? ___________________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ If you could go back and do it again, what would you do differently? ______________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What, if anything, did you do well in handling your stress? ______________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Make the Commitment There’s no better way to make a commitment that by putting it in writing. Sign a contract with yourself. Today’s Date: _____________________ I am making a serious commitment to learn how to manage my stress once and for all. In order to do this, I will utilize the exercises in this workbook, call upon my support network, and take each day as an opportunity for progress. Learning to manage my stress is important to me and my loved ones because ______________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ I know that my life will be better when I learn to manage my stress in these tangible ways:

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________ The people who will support me most are ___________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ I am confident that, with a little time and effort, I can get my stress under control. I know it’s worth it and the negative consequences of NOT managing my stress are far too great. And so I start my journey—right here, right now. ____________________________________________ Signature

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Part 2: Strategies for Stress Management

“Stress is not what happens to us. It's our response TO what happens. And RESPONSE is something we can choose.”

Maureen Killoran

http://www.finestquotes.com/author_quotes-author-Maureen%20Killoran-page-0.htm

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Get Organized and Create Systems

Self‐Analysis Yes No

Do you often misplace papers or important documents? Are you habitually late? Do you often worry that you’re forgetting something? Do you regularly miss deadlines or appointments? Do you feel overwhelmed with tasks and assignments? Do you ever feel you have too much to do and don’t know where to start? Do you have miscellaneous stacks of paper lying around? Do you have a long list of half‐finished, forgotten projects and tasks? Are you often late paying your bills? Do you procrastinate and then find yourself rushing to finish tasks? The easiest way to add MORE stress to your life is to be unorganized in your day‐to‐day activities. Without established systems and routines, you can waste enormous amounts of time just trying to keep up. And, if you’re not careful, things can easily fall between the cracks, creating even more stress. Where are your current systems lacking? What areas are things being forgotten, misplaced, overlooked or rushed? Check all that apply: Finances Household chores Family responsibilities Career tasks Education tasks Personal hobbies Other What is your lack of organization and structure in these areas costing you? _________________ ____________________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________

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How is this contributing to your stress? ______________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Daily Routine Identify five simple tasks you can do on a daily basis to make life easier at home and at work. All five shouldn’t take longer than a combined total of about 30 minutes to complete. Focus on those little things that just take a few minutes if done regularly but can quickly pile up and become time‐consuming, stressful tasks — things like doing laundry, washing dishes, filing paperwork, or opening the mail. Establish the specific goal that needs to be achieved with each task and, if possible, the time at which you will complete it. For example, instead of simply writing “wash dishes,” write something like “wash all dirty dishes and make sure there are none left in the sink before going to bed.” Daily Task List 1. ___________________________________________________________________________ 2. ___________________________________________________________________________ 3. ___________________________________________________________________________ 4. ___________________________________________________________________________ 5. ___________________________________________________________________________ Hint: You may want to post this list in a visible location until this daily routine becomes a habit.

Space Management “Absorb what is useful, discard what is not, add what is uniquely your own.”

Bruce Lee

Our physical space has an enormous impact on our mental peace. You may have heard the old adage, “A cluttered desk is evidence of a cluttered mind.” How true! Your physical environment is a reflection of your mental environment and vice versa. Why not create an orderly space to help stimulate an orderly way of thinking? Plus, keeping a well‐organized space helps prevent unnecessary stress caused by losing things or just feeling overwhelmed with STUFF.

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There are three things you can do immediately to help manage stress caused by unorganized space.

1. Clear clutter Consider simplifying your space. Get rid of random knick‐knacks and all those promotional giveaways you think you might use one day. Go through drawers and toss anything that’s broken or empty. Instead of letting things sit on surfaces, put them away where they are out of sight. If something hasn’t been used in over a year, consider throwing it away or giving it to charity. If you don’t know what something is (keys you don’t know what they go to, for example) get rid of it.

2. Assign a “home” for everything Disorganization happens when things don’t have a home. Give everything an appropriate home—a place where it belongs and where it can be easily retrieved when needed. Make a conscious note that this is the right place for this item and, when it’s not there, it’s out of place.

3. Daily straighten‐up time Once a day, put everything away in its appropriate “home”.

Systems We all develop systems in our daily lives to create organization and consistency and provide a sense of control. The more systemized we make our daily activities and our physical lives, the less stress we feel. Data, in particular, is an enormous source of stress. We collect a ton of data each and every day, in our personal and professional lives. Trying to keep track of it all can be overwhelming. We end up with stacks of paper or information strewn all over the place in various electronic formats, or we simply try to organize all the information in our heads, which is never a good idea.

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There are 5 essential organizational systems that are needed to manage the data in our lives.

1. A comprehensive filing system for paperwork. 2. A task management system of some kind. Whether it’s a simple paper to‐do list or a

more complicated electronic system, you simply must have a reliable structure for collecting to‐do items and processing them in a timely manner.

3. A financial tracking and budgeting system. Regardless of how sophisticated the system is, managing and monitoring income and expenses is an essential part of life.

4. A reliable calendar system to ensure you don’t forget important events, dates, and deadlines.

5. A method for managing contact information in one central location (addresses, phone numbers, birthdates, etc.)

How would you rate your current systems? On a scale of 1 to 5 (where 1 is “desperately in need of organization” and 5 is “perfectly organized”), rate your essential systems: System Your Rating 1. Filing system _________ 2. Task management _________ 3. Financial tracking and budgeting _________ 4. Calendar _________ 5. Contact management _________ Are there any other systems in your life that need work? List them here. ___________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ To help you create and implement systems that will work for you, I’ve created an extensive resource list for each of the five essential systems. You don’t need to utilize all of these resources. Just check out a few and see what appeals to you.

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Recommended Resources

• Time Management Workbook, EatYourCareer.com

• Organizing from the Inside Out by Julie Morgenstern

1. Paperwork Filing • File...Don't Pile: A proven filing system for personal and professional use by Pat Dorff

• NeatDesk Desktop Scanner and Digital Filing System (paperless filing tool)

• Get Organized Now (website)

• The Paper Tiger® Filing System

• Smead Organomics

• File Solutions Home Filing System™

2. Task Management • Getting Things Done: The Art of Stress Free Productivity by David Allen

• Master Your Workday Now: Proven Strategies to Control Chaos, Create Outcomes & Connect Your Work to Who You Really Are by Michael Linenberger

• Todoist.com (online to do list system)

• Remember The Milk (online to do list system)

• Tadalist.com (online to do list system)

• Toodledo.com (online to do list system)

3. Financial Tracking and Budgeting • Get to It! Budget Book: A Fresh Start to Personal Finances to Help You...Get Organized!

Get Control! & Get on With Your Life! by Cheryl G. Hosking

• Mint.com (online budgeting system)

• The Simple Dollar (Financial advice blog)

4. Calendar • Google Calendar

• Family Time Planner

• Cozi.com

• Planner Pad Organizer

• Free Planners from Productive Flourishing

5. Contact Management • Flexadex

http://www.eatyourcareer.com/more-tasty-goodness/time-management-workbook/

http://www.amazon.com/gp/product/0805075895?ie=UTF8&tag=eatyoucar-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0805075895


http://www.amazon.com/gp/product/B001CQ8ER2?ie=UTF8&tag=eatyoucar-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B001CQ8ER2

http://www.getorganizednow.com/

http://www.arrangingitall.com/organizing_services_5-Paper_and_Filing_Systems

http://www.smead.com/Director.asp?NodeID=976

http://www.containerstore.com/shop/office/fileStorage/accessories?productId=10004236


http://www.amazon.com/gp/product/097493044X?ie=UTF8&tag=eatyoucar-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=097493044X

http://www.amazon.com/gp/product/097493044X?ie=UTF8&tag=eatyoucar-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=097493044X

http://www.todoist.com/

http://www.rememberthemilk.com/

http://www.tadalist.com/

http://www.toodledo.com/



http://www.mint.com/

http://www.thesimpledollar.com/

http://www.calendar.google.com/

http://www.familytimeplanner.com/

http://www.cozi.com/homeb.htm

https://plannerpads.com/index.asp

http://www.productiveflourishing.com/free-planners/

http://www.flexadex.com/

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Respect Your Limits


Do you often find yourself overextended or overcommitted? Do you quickly accept new tasks or responsibilities and later regret it? Do you feel that saying “no” is mean or rude? Are you afraid that saying “no” makes you look like you’re not a team player? Do you want to make life easy on others? Are you a people pleaser? Do you often accept the jobs that no one else wants to do? Do people “guilt” you into doing things? Do you often feel responsible for other people’s failures? Do you often continue doing unproductive or stressful things simply out of a sense of obligation?

Here’s the truth: YOU HAVE LIMITS. You don’t always have to say YES. You can’t. It’s simply not sustainable. Spend your time and energy on tasks, people, projects and responsibilities that matter to you and make a difference in your personal or professional life. Recognize that there are some things to which you simply must say “no.” Think of a current task, event, or project that you agreed to participate in or take responsibility for but are now wishing you had refused. What is it? ___________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Why did you accept it? ___________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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List a current task, event or project you need to get off your plate: _______________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What has stopped you from saying “no” to this particular task, event or project already? ______ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What is it preventing you from doing? What kind of trouble is it causing in your life? Clearly identify the reasons this task, event or project is simply no longer an acceptable use of your time or energy. _________________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ With whom do you need to address the situation? ____________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ When will you do this? (List a specific date and time) ___________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Step 1: Plan Your Strategy

Be respectful but firm.

Don’t jump the gun. Be sure you understand the request before making your decision.

Be clear about your decision. Define your limits in plain language.

Explain why you’re saying “no”; be heartfelt and honest but avoid overly lengthy explanations.

Show your sincere desire to resolve the problem—offer alternatives and help find solutions.

Stick to your decision. Don’t say “no” and then change your mind later.

If saying “no” in the workplace, discuss the matter with a supervisor if you feel uncomfortable.

Step 2: Practice

Conversation Talking Points: I have made a decision to/not to: __________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ This decision was necessary because: _______________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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I know this may put you in a difficult situation so I’d like to offer a few suggestions and help you find a reasonable solution. [Share your ideas] ________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ I hope you appreciate my need to establish limits and honor my personal and professional priorities. Please understand that this is not a personal decision against you.

Example: Jeffrey, I’ve made a decision to resign from the volunteer committee for the church. This decision was necessary because I simply don’t have the necessary time available to dedicate to the job. By stretching myself so thin, I’m missing out on precious time with my family and feeling overly stressed. I know this may put you in a difficult situation so I’d like to offer a few suggestions and help you find a reasonable solution. I know Julia and Mindy have both expressed an interest in helping out more. I’d be happy to help train them for the next month. I hope you appreciate my need to establish limits and honor my personal and professional priorities. Please understand that this is not a personal decision against you or the volunteer committee.

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Set Realistic Expectations


Do you feel that others expect too much from you? Do you feel pressure to constantly do more or perform better? Do you constantly push yourself to exceed expectations? Do you hold yourself to a higher standard than you do for others? Do you hold yourself to a higher standard than others hold you to? Are you overly critical of yourself? Do you want to “do it all”? Do you try to make everyone happy? Are you a perfectionist? In what areas of your life are you fighting to meet unrealistic expectations? ________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What are these expectations? What makes them unrealistic? ____________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Where do these expectations come from? ___________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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How have your actions contributed to this? __________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What problems are these unrealistic expectations causing for you? _______________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What would be a more appropriate realistic expectation for this situation? _________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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There is ALWAYS More To Do Stress can often create a sense of urgency—a drive to act quickly and accomplish as many things as possible. This can also lead to an extreme sense of anxiety and the feeling that you simply can’t stop until everything is done. Many of us are responsible for so much—at home and at the office; we could easily end up working 24 hours a day. Get comfortable with the idea that you will likely never leave the office feeling that 100% of your work is complete. You will likely never start the week feeling that you accomplished everything you wanted to over the weekend. Recognize that this is perfectly acceptable. Understand what absolutely must get done, what would be nice to get done, and what can wait until tomorrow. Don’t hold yourself to the unrealistic expectation that you have to do it ALL NOW. Slow down. In what areas of your life do you feel that you’ve been moving too fast and trying to accomplish too much? _____________________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What can you do to make sure you don’t fall into the “Everything Now” mindset? ___________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What limits can you set on yourself to help you slow down? _____________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Sometimes “Good” is Good Enough Perfect is the enemy of good. Procrastination is often a consequence of perfectionism. Don’t put things off because you think everything must be perfect first. It might surprise you to hear this but you don’t have to perform at peak levels all the time. Sometimes “good” is all it takes. Don’t add unnecessary pressure and stress to your life by thinking everything you do has to be perfect. Use your energy and effort appropriately and where it offers the most return. Perfect is an impossible standard. You’ll drive yourself crazy trying to be perfect. Give yourself a break. What areas of your life have you been trying to make “perfect” when “good” would be perfectly adequate? _____________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What has that strive for perfection cost you (in terms of time, energy, etc.)? ________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Tip Sheet When OTHERS place unrealistic expectations on you:

Clarify Make sure you understand correctly.

Counter Offer a realistic expectation instead.

Compromise Find a middle ground that meets everyone’s needs but does not force you to make an unreasonable sacrifice to meet the expectation.

Rules for Deadline Renegotiation

The sooner the better. Don’t wait until the day a task or assignment is due to renegotiate. Instead, handle it immediately and figure out what can be reasonably done given your existing projects and priorities.

Be reasonable. Offer a sensible, new deadline that you know you can meet. Be honest but fair. Provide a well thought out explanation for the renegotiation and keep in mind that others may depend on the timeliness of your work.

Don’t renegotiate a deadline twice. Rarely is it appropriate to renegotiate the same deadline twice. If you’ve made a reasonable suggestion for a renegotiated deadline, you should never need to.

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Confront Fear


Do you often dwell on all the bad things that might happen in the future? Does worrying about the future keep you awake at night? Do you often focus on the “worst case scenario”? Do you often waste time stressing about things that never end up happening?

What are you afraid of? For most of us, the future is kind of scary. Why? Because it’s uncertain. We have no idea what will happen; the best we can do is guess. The problem is many of us get caught up in fear. We think of all the things that could go wrong and all the bad things that could happen. This kind of negative, pessimistic outlook can create enormous amounts of unnecessary stress. It’s time to face your fears. Consider the following areas of your life. Describe your biggest fears. What worries you the most when you think of your future in each of these areas? What is the worst possible situation you can imagine? Worst‐Case Work Situation: _______________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ If this happened, what would you do? _______________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Worst‐Case Family Situation: ______________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ If this happened, what would you do? _______________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________ Worst‐Case Relationship Situation: _________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ If this happened, what would you do? _______________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Worst‐Case Health Situation: ______________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ If this happened, what would you do? _______________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Worst‐Case Money Situation: _____________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ If this happened, what would you do? _______________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Hopefully you realized that, in each situation, if the WORST happened, you would still carry on. No matter what happens in the future, you can choose how you react.

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Now, look at each area again and create an alternative prediction—a much more positive future. It can be as wildly unrealistic as you’d like. This is the best‐case scenario. Best‐Case Work Situation: ________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Best‐Case Family Situation: _______________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Best‐Case Relationship Situation: __________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Best‐Case Health Situation: _______________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Best‐Case Money Situation: _______________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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No one knows what the future holds. The best‐case scenarios you described are just as likely to happen as the worst‐case scenarios. Instead of focusing on fear, focus on hope. Don’t picture the worst; picture the best. We automatically go in the direction we are looking. Keep your eyes aimed at the positive potential in life. Perhaps these worst‐case scenarios will happen—cross that bridge when the time comes. A negative, fear‐based outlook will only create unnecessary stress. Think of a time when your “worst” fear actually came true. What happened? How did you cope? And, most importantly, what did you learn? Was it really as bad as it had seemed? ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Manage Diet


Do you frequently overindulge? Do you use food to comfort yourself after a stressful day? Does food help you feel calm and relaxed? Do you depend on sugary foods and caffeine to help stay energized? Is your diet full of convenience foods (like fast food and pre‐packaged foods)? Do you notice your weight and vitality fluctuate with what’s going on in your life? Does stress impact your digestion (i.e., heartburn, stomach aches, diarrhea, constipation, etc.)?

Stress is a major contributor to poor dietary habits, which can lead to serious health consequences. When we’re stressed, we neglect ourselves. We go for convenience and comfort. Because stress changes the physiology of the body, it also elevates all kinds of hormones which stimulate cravings for unhealthy foods. To compound the problem, stress also causes you to retain weight and negatively impacts digestion. (Remember the fight or flight mode we talked about and that list that shows what happens when we’re stressed? Your body is busy trying to survive so it doesn’t worry about digestion and it holds weight in case of future famine.) What are your worst dietary habits? (Check all that apply) Soda Fast food Candy/chocolate Baked goods/pastries/cakes/cookies Chips, pretzels, popcorn Fried foods Mindless snacking Overeating Eating too fast Skipping meals Other: _________________________________

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Healthy Replacement Foods Use the worksheet on the following page to select your favorite healthy food alternatives. Take the list with you to the grocery store and fill your cabinets with these selections to make healthy eating easier.

Fruit

Vegetables

Whole Grains

Nuts and Seeds

Non‐Soda Drinks

Lean Protein

Apples Artichoke Amaranth Almonds Black tea Cheese Bananas Asparagus Barley Brazil nuts Fruit juice Chicken Blueberries Beet Brown rice Cashews Green tea Cottage cheese

Cantaloupe Broccoli Bulgur Chestnuts Herbal tea Eggs Cherries Brussels Sprouts Millet Hazel nuts Iced tea Fish Grapefruit Cabbage Oatmeal Macadamias Water Lean beef Grapes Carrot Quinoa Peanuts Milk Lentils

Kiwi Cauliflower Whole wheat Pecans Vegetable juice Pork

Nectarines Celery Others Pine nuts Sports drinks Soybeans Oranges Corn Pistachios Others Tofu Papaya Lettuce Pumpkin seeds Turkey

Peaches Mushroom Sunflower seeds Turkey bacon

Pears Okra Walnuts Vegetarian meats Pineapple Onions Others Others Plum Parsnips Pomegranate Peas Strawberries Peppers Tangerines Potatoes Watermelon Pumpkin Others Radish

Spinach Squash Sweet Potato Tomatoes Turnips Yams Others

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Food Journal Track your dietary intake for at least a week using the food journal template on the next page.

The Benefits of Keeping a Food Journal: • It forces you to confront the reality of your eating behaviors.

• It creates a sense of responsibility and makes eating a more conscious activity.

• It creates a record that can be used to see patterns and pinpoint problem areas.

• It can help you identify triggers for unhealthy behaviors, like emotional eating. Specific people or activities can often increase the likelihood of such occurrences.

• It can clearly show consequences for unhealthy behaviors, such as low energy or indigestion.

• It can help measure progress as new habits are formed.

• It can act as a positive reminder of how far you’ve come.

Information to Track in Your Food Journal: • Time of day the meal or snack was eaten.

• Details of the food eaten – What was it and how was it prepared?

• Amount of food eaten – Tracking this helps improve awareness of portion sizes.

• Feeling before eating – Was there a particular emotion or physical feeling that sparked the urge to eat? (i.e., low blood sugar, depressed, bored, hungry, etc.)

• Feeling after eating – Once finished, what emotion or physical feeling was experienced? (i.e., satisfaction, guilt, increased blood sugar, etc.)

• Eating companion – Was someone else present?

• Miscellaneous information – For example, did you eat while doing something else (like watching TV)?

Daily Food Journal

Date/Meal When Where With What/How Much Notes

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Get Moving


Do you lack energy? Do you struggle to find time to exercise? Do you often start an exercise routine and quickly lose interest? Do you quickly lose your breath when doing simple activities like walking? Do you feel weak and fragile? Do you avoid exercise at all costs? Does stress impact your digestion (i.e., heartburn, stomach aches, diarrhea, constipation, etc.)?

The Positive Impacts of Regular Exercise on Mind and Mood:

• It has been proven to lower blood levels of cortisol, the stress hormone that has a significant impact on brain chemistry.

• It has been found to raise levels of serotonin, a mood boosting brain chemical.

• It releases epinephrine and norepinephrine, brain chemicals that boost alertness and increase the ability to concentrate for extended periods of time.

• It can actually train the body to react less intensely to stress.

• It raises the body’s temperature which can have an immediate tranquilizing effect.

• It increases blood flow, encourages growth of new cells in the brain and body, and reduces fatigue, anger and tension.

• It releases endorphins, natural morphine‐like chemicals that generate feelings of euphoria and satisfaction.

• It helps control food cravings by regulating blood sugar levels.

How much exercise do you currently get? _____________hours per week

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Are you experiencing any of these early signs that you’re not getting enough exercise?

Lack of energy Weight gain Lack of muscle tone Weak muscles Shortness of breath Fuzzy thinking Depression

Regular exercise can help prevent long term, more serious health consequences from developing. What are your excuses for not exercising more? ______________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What is your exercise goal? ___________hours per week Note: a minimum of 20 minutes of moderate exercise 3 times per week is generally recommended. If you have done little or no exercise for a prolonged period of time, start off slowly and check in with your doctor before starting a program.

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What forms of exercise do you enjoy? (Check all that apply and add your own) Aerobics Dance Golf Hiking Martial arts Pilates Running or jogging Swimming Team sports Walking Weight lifting Workout machines (treadmills, elliptical machine, etc.) Yoga Other: _____________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Schedule your workouts EVERY WEEK. Start now. Add exercise as an appointment on your calendar. Use the schedule below to name the type of exercise you will do and what time you will do it. Mark days off with N/A. Next week’s exercise schedule Date Time Exercise Monday _______________ ______________ ______________________________ Tuesday _______________ ______________ ______________________________ Wednesday _______________ ______________ ______________________________ Thursday _______________ ______________ ______________________________ Friday _______________ ______________ ______________________________ Saturday _______________ ______________ ______________________________ Sunday _______________ ______________ ______________________________

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Workout Log Track your progress for at least one month using the workout log template on the next page. The template provided is quite thorough. You may choose to create a shorter version that’s more tailored to your needs.

The Benefits Keeping a workout log:

• Provides a tangible record of what is being achieved with each workout.

• Provides an added incentive. Seeing progress on paper can be highly motivating.

• Helps you gain insights on what’s “working” and what isn’t.

• Helps keep progress visible. Over time, the memory fades.

• Can be used to prevent injury and make workouts more effective.

Information to Track in Your Workout Log • Workout type (endurance, weight training, fat burning)

• Specific workout activity

• Workout length

• Energy level (excellent, good, poor)

• If focused on strength improvement: amount of weight (lifted, pushed, pressed, etc.), number of reps, and number of sets.

• If focused on endurance improvement: distance, average heart rate, and intensity.

• Post‐workout information (how do you feel afterwards, what did you eat to recover?)

• Notes (for example, emotional state, soreness, weather—anything that may impact the workout)

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Exercise Log

Date: _____________________ Workout Type: Endurance Weight Training Fat Burning Specific Activity: ________________________________________________________________ Workout Length: ________________________ Energy Level: ____________________________

Endurance Training Distance: ______________________________ Average Heart Rate: ______________________ Intensity Level: _________________________________________________________________ Weight Training Activity: ________________ ________________ ________________ Number of Reps: ________________ ________________ ________________ Number of Sets: ________________ ________________ ________________

Activity: ________________ ________________ ________________ Number of Reps: ________________ ________________ ________________ Number of Sets: ________________ ________________ ________________

Activity: ________________ ________________ ________________ Number of Reps: ________________ ________________ ________________ Number of Sets: ________________ ________________ ________________

Post Workout: __________________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Notes: (emotional state, soreness, weather, time of day, etc.) ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Utilize Your Support Network


Are you afraid to ask others for help? Do you crave emotional support but don’t know where to go to get it? Do you worry that others will see you as weak if you share your emotions? Do you pride yourself on not needing anything from others? Are you embarrassed by your feelings? Do you hold your feelings in? Do you “fake it” and tell others that everything is fine when it isn’t?

Support comes in all shapes and sizes. Even when you feel like you’re all alone, you always have people to call on for help: friends, family members, colleagues, mentors, even acquaintances can offer support when needed (and, in the process, they may become closer friends). Of course, some are better than others in certain circumstances. So you need to understand the kind of support each person offers.

Support Styles:

Attentive Inspiring Calming Motivating Compassionate No‐nonsense Concerned Perceptive Consoling Sensitive Direct Sympathetic Encouraging Tactful Harsh Thoughtful Honest Tough Hopeful

Who is in your support network? In the exercise below, list the person and then choose a few words from the list above that describes his or her support style.

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For example: My father’s support style is no‐nonsense, tough, and motivating. My mother’s support style is sensitive, attentive, and sympathetic. Both are supportive but in different ways. Understanding and recognizing the differences between the two means that, when I need support, I can determine the best person based on my needs at that time. Do I need a swift kick‐in‐the‐pants? Call Dad. Do I need a comforting shoulder to lean on? Mom’s the person for the job. Personal

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________ Professional

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________ There are many ways in which people can help support you, both emotionally and physically. Who will you ask for help and what will you ask for specifically? Person Help Needed ___________________________ ________________________________________________ ___________________________ ________________________________________________ ___________________________ ________________________________________________ ___________________________ ________________________________________________ ___________________________ ________________________________________________

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How to Ask for Help Whether you’re asking for emotional support or physical assistance getting a job done, how you ask will have a lot to do with the response you get. Here are a few things to keep in mind.

Be honest. People enjoy feeling needed and helping others, so don’t waste your time with unnecessary flattery or excuses. Simply explain your situation and be upfront about what you need. Don’t shy away from showing your weaknesses. Be humble and sincere.

Don’t apologize. It’s not necessary to apologize when asking for help but most of us do simply out of habit and because we have an inappropriate sense of shame or guilt around the idea of “needing others.” It’s time to get over that. Apologies accomplish nothing and others do not expect them.

Don’t dump and run. Asking for help does not mean “dumping” your problems on someone else. Don’t take the generosity of others for granted. Focus on sharing and listening, not simply unloading.

Return the favor. The best form of gratitude is to simply say “thank you” and return the favor when needed.

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Monitor Self-Talk


When you make a mistake, do you beat yourself up? Do you ever call yourself names, like “stupid” or “idiot”? Do your thoughts often begin with “I can’t”? Do you find yourself focusing on the negative rather than the positive? When good things happen do you think it’s because of luck rather than hard work on your part? Do you speak negatively about yourself to others? Do you stop yourself from trying to do things because you’re sure you’ll fail? Do you mentally repeat the negative statements of others? For the next few days, listen closely to the words floating around in your head. Take notes and consolidate the information below. What negative things do you commonly say to/about yourself?

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________ Now, turn each of these negative thoughts into an alternative, positive thought. Emphasize hope, possibility and opportunity. Examples:

• I can’t do this → I can and will do this

• I’m so stressed out → I am managing my stress and controlling its impact Alternative, positive thoughts:

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

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Think of a time when you overcame a challenge in the past. Write about it: ________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ List three victories you’ve experienced in the past: 1. ____________________________________________________________________________ 2. ____________________________________________________________________________ 3. ____________________________________________________________________________ Realize that you have achieved amazing things and will continue to do so. Remember what you’ve accomplished and, when the negative voice appears, quiet it by thinking of these things. Think of a time when you faced a challenge and failed. How did you deal with it? In retrospect, what did it teach you? ___________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Realize that “failures” are investments. You learn from everything you do, whether or not you succeed. When negative thoughts appear, quiet them by thinking of the lessons you have learned and will continue to learn.

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Beware of Limiting Beliefs A belief is a conviction or generalization that is accepted as truth without positive proof or knowledge. A limiting belief is one that places artificial boundaries around your personal potential. Most of us have at least a few limiting beliefs. A few examples include:

• I’m not good at this.

• I'm not smart enough.

• I’m not important enough.

• I'm too young.

• I’m too old.

• I don't deserve success.

• Nothing ever works out for me.

• Nobody ever notices the work I do.

• I never get what I want.

• I have nothing to offer.

• I don’t deserve success. What current beliefs are limiting you?

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________ Look at each belief and analyze it for truth. What PROOF do you have to support these beliefs?

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________ What is the reality behind each belief?

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

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Daily Affirmations Try to focus your thoughts on words of encouragement. Be a source of hope for yourself. Affirmations are a powerful tool for transforming negative self‐talk. Affirmations are statements that help you mentally reinforce positive goals. They help you focus and project the reality you want. Affirmations:

• Are written in positive language. (Don’t use negative statements. Focus what you want, not what you don’t want.)

• Are specific, short and simple.

• Define a goal as if it has already happened. Repeat your affirmations silently or aloud several times throughout the day. As you say them, center your attention on the goal and truly believe what you are saying. Below are a few to try, specifically related to stress. However, remember that you can use affirmations in any area of your life.

• I am effectively managing stress and minimizing its influence in my life.

• Stress is a manageable, natural part of life. I handle it with grace and ease.

• I am in charge of my response to stress. I keep it in perspective and view stressful situations as challenges I can and will overcome.

• I am simultaneously energized and calm. Stress is leaving my body.

• I greet stress with open arms and love, and I quickly usher it out of my life.

Write a few of your own:

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

• ________________________________________________________________________

Life Less Frazzled


Practice Forgiveness

Self‐Analysis

“There is a natural timing to forgiveness, preceded by gradual stages of readiness…You may want to investigate your own inner timetable to find out where you stand. Since every person

and every relationship is unique, there is no one correct response when it comes to forgiveness.”

—Tara Bennett‐Goleman, Emotional Alchemy

Do you hold grudges? Do you feel that someone in your past has done you wrong and you deserve an apology? Do you have revenge fantasies? Do you feel responsible for someone else’s pain or misfortune? Do you dwell on past mistakes? Do you feel regret about the past?

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Forgive Others Forgiveness is something you give yourself—not a gift you grant to others. Holding a grudge against someone who has caused you harm does nothing to damage them. But it causes you an enormous amount of unnecessary, unproductive stress. Allow yourself to forgive someone who has hurt you. Sometimes, you don’t even need to share your forgiveness with the person. It’s not always helpful to rehash these things so use your best judgment. Who will you forgive? ____________________________________________________________ What are you forgiving this person for? _____________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ How long have you been holding on to this grudge? ___________________________________ Why are you holding on to this grudge? ____________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ How is holding on to this grudge making you feel? _____________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ How will you feel when you finally release this? _______________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ When ready, forgive this person. Wish him/her well. Send him/her unconditional love and happiness.

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Forgive Yourself We often hold grudges against ourselves, for things we’ve done to ourselves or others. The past is the past. You have to learn to forgive yourself, even if others haven’t yet forgiven you. Remember, forgiveness is not the same as condoning or denying accountability. Take responsibility for your actions, but allow yourself to release the negativity and pain and learn from the experience. What will you forgive yourself for? _________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What lesson can you learn from the experience? ______________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ How will you make amends? ______________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ How will you feel when you finally forgive yourself? ___________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Ask for Forgiveness Some mistakes are so haunting; you may feel that forgiveness from someone else is the only thing that will make you feel absolved. Keep in mind that you may not always get the forgiveness you’re looking for. Focus first on forgiving yourself and, if needed, ask for forgiveness from others cautiously. From whom are you looking for forgiveness? _________________________________________ What are you hoping to gain by asking for forgiveness from this person? ___________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Think carefully about what happened and what your role was. What did you do and why are you sorry? _____________________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Why is it important that this person forgive you? ______________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Practice what you plan to say. Avoid placing blame or making excuses. Listen to the response without getting defensive or angry. Don’t beg for forgiveness. If the other person is unwilling to forgive right away, give it time. It takes courage to admit your mistakes but it also takes courage to forgive. Allow the other person time to make that decision.

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Relax


Do you fill each minute of the day with activities and only slow down when it’s time for bed? Do you constantly feel out of breath and exhausted? Do you have a hard time falling asleep at night because your mind is still racing? Does your body usually feel tense and rigid? Do you have any nervous habits like nail biting? Do you have a hard time taking time off to just relax? Do you feel guilty when you try to relax?

Don't underestimate the value of Doing Nothing, of just going along, listening to all the things you can't hear, and not bothering.

—Pooh's Little Instruction Book, inspired by A.A. Milne

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Create Your Happy Place Using visualization techniques, you can go on a mental vacation anytime, anywhere. Create your “happy” place. This is a mental image of a relaxing place of your own making. It can be a real place you’ve been before or a place you’ve only imagined. What does it look like? What does it smell like? How does it make you feel? Describe every detail. ________________________________________________________________________ ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Practice going there. Lie down, close your eyes and breathe deeply. Visit your relaxing place, feel it, experience it. Notice how you feel when you “go” on your mental vacation. Use this exercise to help you relax and escape for a few precious moments anytime.

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Engage in Relaxing Activities Relaxation involves turning your brain off or on “auto pilot”. These activities should be relatively mindless. They should not be stressful or burdensome to accomplish. For most of us, an activity must be easy, inexpensive and enjoyable for us to do them regularly. Make sure your relaxing activities meet these requirements. Circle your favorites from the list below and add your own.

• Cooking

• Craftwork

• Dance

• Exercise or sports

• Gardening

• Listen to music

• Meditate

• Get a massage

• Play a game

• Play with or care for pets

• Reading

• Sit quietly in nature

• Take a hot bath

• Take a nap

• Talk to a friend

• Watch a funny movie

• Writing

• _______________________________________________________

• _______________________________________________________

• _______________________________________________________

• _______________________________________________________

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Deep Breathing Exercises Sometimes the most important thing in a whole day is the rest we take between two deep breaths. —Etty Hillesum We often take very shallow breaths or even hold our breath when experiencing stress or anxiety. Consciously choose to make deep breathing a regular part of your day. There’s really no “right” way or “wrong” way so do whatever makes you comfortable. Here are some general tips to keep in mind.

• Sit in a comfortable position or lay down.

• Keep your back straight to help open the airways.

• Close your eyes.

• Place your hands on your belly to feel it rise and fall as you breathe.

• Breathe in slowly through your nose for six seconds.

• Hold it for two or three seconds.

• Exhale forcefully through your mouth for six seconds. Making noise is just fine.

• Repeat this process five or six times, until you feel yourself relaxing.

You can do this exercise at any time including in the moment, while experiencing stress. For example, if you’re sitting in traffic and freaking out that you’re going to miss an appointment, concentrate on doing a few rounds of deep breathing. Your body and mind will quickly relax.

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Release Control


Do you have a hard time trusting others? Do you believe that the only way something will be done right is if YOU do it? Would you rather do something yourself than take the time to train others? Are there important tasks at work or at home that only you know how to do? Have you been told that you’re a “control freak”? Are you guilty of “caring too much?” In what areas of your life are you willing to give up control? _____________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What are some areas of your life where you may be caring too much? _____________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ What three things can you care less about in order to make room for more important areas of focus? 1. ____________________________________________________________________________ 2. ____________________________________________________________________________ 3. ____________________________________________________________________________

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Consider Delegation Types of tasks to consider delegating:

• Tasks you lack expertise in

• Tasks you don’t enjoy

• Routine, mindless tasks

• Tasks that take a lot of time but provide little return List three to five tasks you can delegate to others: Task Person/People ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________

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Train Others Are you hoarding knowledge? Are there tasks you would rather not do but no one else has the ability or knowledge to do? What training can you provide to others to help relieve some of the stress of these responsibilities? At Work Person/People ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________ At Home Person/People ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________ ________________________________________ ______________________________ Psst! Remember to utilize your significant other, your kids, and the rest of your support network!

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Practice Gratitude

Self‐Analysis

Expressing gratitude is one of the healthiest things you can do for your mind, body and soul. It’s a wonderful way to help put stress in perspective. When you focus on all that you’re thankful for, you make it much more difficult for stress to bring you down.

Make gratitude a part of your everyday life.

List three people you’re grateful for and why: (keep it brief) 1. ____________________________________________________________________________ 2. ____________________________________________________________________________ 3. ____________________________________________________________________________ Find a way to go tell each of these people that you appreciate them. Pick up the phone, send an email, or if possible, visit the person. If the person is no longer with us, simply say a silent prayer. List three life events you’re grateful for and why: (keep it brief) 1. ____________________________________________________________________________ 2. ____________________________________________________________________________ 3. ____________________________________________________________________________

Do you take the good things in life for granted? Even when things are going well, do you just think about when the next “bad” thing will happen? Do you tend to focus on the negative aspects of life more than the positive? Do you frequently complain? Are you quick to see problems and challenges before opportunities? Do you often forget to tell others how much you appreciate them?

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Life’s Little Pleasures Keep the simple joys of life front and center in your mind. Make a list of life’s little pleasures, cut it out and hang it in a visible location. Use mine (on the left) as an example.

My List of Life’s Little Pleasures

• The smell of my dog just after a bath

• My mother’s homemade granola

• Seeing my baby nephew smile

• The sound of my dog snoring

• Rainy Sundays

• Road trips with my best friend

• Long phone conversations with my sister

• New haircuts

• A book that makes me want to stay up all

night reading

• Finding old friends on Facebook

• Clients who tell me I’ve changed their

lives

• Singing in the car

• The feeling of exhaustion after a day of

fun in the sun

• Writing in bed early in the morning

• Cold ice tea on a hot summer day

My List of Life’s Little Pleasures

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Practice gratitude for life—and the people in your life—every day.

• Keep a gratitude journal. Note three things you are thankful for each day.

• Write a letter to someone who changed your life and thank them.

• Pick up the phone and call an old friend. Thank him/her for being a part of your life.

• Send a thank you card to a loved one for no reason.

• View every challenge as opportunity and thank the universe for giving it to you.

• Tell someone you see every day that you’re thankful you do.

• Tell someone you depend on that you couldn’t do it without them.

• Take a few minutes each day to “pray” (this doesn’t have to be a religious experience).

• Take homemade cookies to the office to show your co‐workers how much you

appreciate them.

• Take note of the small things in life that bring you joy (your comfortable sofa, your

favorite flavor of ice cream).

• Give hugs freely.

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Thank YOU! Now, please allow me to share my gratitude for you. Thank you so much for spending your time on the exercises in this workbook. I hope you found them helpful and that you feel your time and money were well spent. I would love your feedback. If you have questions or concerns about any of the information included in this workbook, please contact me. It is my goal to provide products that are deemed highly valuable. If, for any reason, you are unsatisfied, please let me know. I stand by my work and I certainly want my clients to feel pleased with their purchase decisions. If you enjoyed this workbook, please visit my website at www.EatYourCareer.com and check out my other products and services. Lastly, I would love to hear your success stories! What did you learn while going through this workbook? What life altering insights did you gain? What practices have you put into place that have improved your relationship with stress? Please share so others can be encouraged. Thank you again and best of luck in your stress management journey.

Send me an email: [email protected]

http://www.eatyourcareer.com/

mailto:[email protected]

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References & Recommended Resources

Conquering Fear: Living Boldly in an Uncertain World By Harold S. Kushner Emotional Alchemy: How the Mind Can Heal the Heart By Tara Bennett‐Goleman

Food and Mood: The Complete Guide to Eating Well and Feeling Your Best By Elisabeth Somer

Forgiveness: How to Make Peace with Your Past and Get on With Your Life By Sidney B. Simon





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Guided Meditations for Stress Reduction [Audio CD]

Thanks! How the New Science of Gratitude Can Make You Happier By Robert Emmons The Book of No: 250 Ways to Say It and Mean it and Stop People Pleasing Forever By Susan Newman Where to Draw the Line: How to Set Healthy Boundaries Every Day By Anne Katherine

Pictures:

• Stress Free Zone by thornypup on Flickr (page 26)

• Stress Balls by Weas Frikis on Flickr (cover)



http://www.amazon.com/gp/product/B0012FBARY?ie=UTF8&tag=eatyoucar-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B0012FBARY

http://www.amazon.com/gp/product/B0012FBARY?ie=UTF8&tag=eatyoucar-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B0012FBARY


http://www.flickr.com/photos/michaelloudon/807561379/

http://www.flickr.com/photos/weasfrikis/3495847988/in/set-72157617616179884/

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About the Author

Hello!

I’m Chrissy Scivicque (pronounced “Civic”) and I’m an award‐winning freelance writer/editor with a passion for two things: food and helping others. As a Certified Nutritionist and an experienced career coach, I combined my two loves and created EatYourCareer.com, a website dedicated to helping people create the nourishing professional life they deserve.

I’ve always had an entrepreneurial spirit. In 2007, I started The Executive Assistant’s Toolbox, a popular website devoted to professional and personal development topics. One year later, a start‐up company called OfficeArrow.com purchased the website and hired me to be their Managing Editor. For the past three years, I’ve acted as a mentor for the community of office professionals on OfficeArrow. In this role, I write, edit, and perform training sessions online and throughout the U.S.

I’ve written hundreds of articles on topics relating to personal and professional development and my work has appeared on dozens of websites, as well as in several text books and magazines. I’ve created podcasts, webinars and online videos as well. As a speaker, I’ve presented for high‐profile corporations (such as Turner Broadcasting) and at large conferences (including the Administrative Professionals Conference by ASAP).

I have a Bachelor’s Degree in Marketing from Sonoma State University, a Certification in Copy Editing from UC San Diego, and a Certification in Clinical Nutrition from Bauman College in Penngrove, CA. Prior to working on the Web, I worked for several years in banking and finance in Northern California. Now, I live in Atlanta, Georgia; I work from home with my dog and two cats; and I spend holidays with my family in Colorado. I love traveling, discovering exotic foods, and relaxing with an occasional massage and pedicure. I’m also a Bikram Yoga enthusiast and I’m (slowly) transitioning to a vegan lifestyle.

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