What is this for? To chunk down, use one or more of the following questions: What is an example of this? What is a component/part

of this? What/who/where

specifically? How could we use it? Does it mean that we

could… You chunk up to get agreement. You chunk down to solve problems. Examples: Chunk up Overcoming Disinterest: Why do we get bored? Often because what we are doing does not excite us. We are mired in details. If you have an outcome, or expect an outcome and you are not

Have you ever: Felt overwhelmed with an

activity? Wanted to get something

done, but did not feel excited about it?

Chunking can help you get past these obstacles. What is Chunking? In NLP, ‘chunking up’ refers to moving from Specifics to more General/abstract pieces of information. While ‘chunking down’ means moving from General to more Specific/detailed information. To chunk up on a piece of information, use one or more of the following questions: What is this an example of? What is this a part of? What is the intention? For what purpose?

excited about it, ask yourself the question, ‘This outcome is for what purpose?’ To get a bigger perspective / bigger picture. Having an outcome and not knowing the larger purpose can be de-motivating. Chunk down: Addressing Overwhelm: Sometimes we may feel overwhelmed. This can happen if the chunk size is too large. Here we need to chunk down and be more specific or focus on the details or be more realistic. After all, you eat a whole chocolate cake, piece by piece…If you feel overwhelmed or do not know where to start when you think of your outcome; chunk down to be more specific and identify manageable tasks.

What is C hunking?

In Stress Management this technique can be invaluable in getting to your outcomes or solutions. Being stressed over minutiae details or incidents, and forgetting about the overall goal, that could mean better prospects for you, could reduce the impact of the immediate smaller stressors. [e.g., you could suffer from burnout due to having to complete so much work or too much emphasis on doing everything and getting it right, whilst forgetting the damage you are causing to your overall and long-term health.] Similarly being too stressed out over long-term goals, ideals and fearing you will not reach them, could make you more stressed out as you may miss out on enjoying the now, celebrating the skills you are gaining, or forgetting to do a valuable short course that could’ve reaped long-term benefits for you.

Guide 14: Chunking

Stress Diary Journal Your Guide

Stress Diary Journal Guides Guide 14: Chunking

“Chunking

can help you get past

obstacles, whether

internal or external”

Chunking

Chunk Up:

Moving from Specifics to more general or abstract pieces of information

Chunking Down:

Means moving from General to more Specific or detailed information

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The Stress Diary Journal This 4 week programme to complete stress mastery, is an invaluable tool to effectively manage your stress - to gain insight and explore self understanding. The Stress Diary Journal allows you to record your daily stress incidents & to monitor these incidents and analyse them – on a daily basis, for a period of 4 weeks. Divided into 4 weekly sections for you to master your stress progressively and more competently, it helps you review your initial appraisals, stress responses, your reactions & to identify your stress triggers, to then restructure your thoughts, your attitude and subsequent behaviours. You will be able to easier identify negative behaviour patterns, to increase your stress awareness, to learn new coping skills and to let you adapt new & alternative strategies. You will learn renewed self management skills, inner control, effective goal setting, time management skills, to overcome obstacles and increased perseverance to complete set tasks and to instil newfound routines, competencies and behaviours. It helps you to know yourself and manage your life more completely. This is an invaluable tool to gain unique insight, explore self-understanding, learn stress management skills and effectively manage your stress – in 4 weeks!

The Stress Diaries we have available

Stress Diary: Daily Recorder Journal A companion guide to the Stress Diary Journal in a handy size to carry about , and for you to easily record your daily stress entries. Each Stress entry is individually presented for ease of recording ‘on the go’ and to then transfer these entries to your Stress Diary Journal, or this Stress Diary: Reflection Journal, at the end of your day. Making remembering these Stress incidents/events much easier and keeping you in touch with managing your stress more effectively.

Stress Reflection Diary Journal This Stress Reflection Diary Journal is a companion guide to the Stress Diary/Journal and used as an additional tool to further enhance your insight and understanding of your stress. You are to choose 1 significant Stress Entry per day, from your Stress Diary Journal for the length of your 4 week programme, that you may want to elaborate and focus on. Using the guideline questions and answer spaces that are provided, and you can add your personal notes or thoughts about your day or progress. Weekly summaries of your progress are included, to advance and monitor your progress and by answering these questions and adding your own observations, you will increase your skills at understand, managing your reactions and responses to your daily stress triggers and stressors. The Reflection Journal is an easy way to record and focus on how to reflect on your experiences and how you can learn from it. Get these Stress Diary Journals at www.stressdiaries.com

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