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Subdue Stress and Anxiety
Workbook and Introduction
Introduction and Workbook (2:42)
Week One: Identify and Track Current Stress
Day One: Awareness of Stress and Mood (10:54)
Day Two: Track Your Physical Well-Being (8:31)
Day Three: Track How You Perform at Work and Home (8:00)
Day Four: Track Your Interactions with Others (9:28)
Day Five: Track Your Mood Changes (10:48)
Day Six: Track Your Thought Processing and Content (8:27)
Day Seven: Journal (7:20)
Week Two: Identify Causes and Triggers
Day One: Charting a Stress Lifemap (10:42)
Day Two: First Time I Felt (10:40)
Day Three: Snowball Effect of Recurring Triggers on the Timeline (8:47)
Day Four: Disconnecting "Just Like ..." Chains to the Past (12:40)
Day Five: Identifying Toxic Interpretations of Trigger Events (9:27)
Day Six: Identifying Automatic Reactions to Trigger Events (10:33)
Day Seven: Journal (5:29)
Week Three: Monitor and Replace Thoughts
Day One: Awareness of Thoughts (4:16)
Day Two: Note the Thought When Stress Hits (8:49)
Day Three: Exaggerated Thoughts (7:35)
Day Four: Life-Giving Thoughts (8:56)
Day Five: Answer Each Stress Strike with a Truth (9:55)
Day Six: Reflective, Heart-Tuned Listening (13:07)
Day Seven: Journal (4:11)
Week Four: Reduce Environmental Stressors
Day One: Chart the Details of Your Daily Environment (6:30)
Day Two: Light and the Brain (5:48)
Day Three: Noise Pollution (8:49)
Day Four: Sensory Triggers (8:55)
Day Five: Stress in the Workplace (9:55)
Day Six: Negative Input from Multiple Media Sources (20:18)
Day Seven: Journal (2:18)
Week Five: Nutrition
Day One: Nourish Your Mind with Anti-Inflammatory Foods (9:08)
Day Two: Hydrate (8:39)
Day Three: Omegas and Supplements (5:53)
Day Four: Teas and Essential Oils (6:21)
Day Five: Whole Food Nutrients: Eat the Rainbow (9:49)
Day Six: Mind-Gut Connection (14:40)
Day Seven: Journal (5:35)
Week Six: Physical Activities
Day One: Activity vs Relaxation (6:58)
Day Two: Walking (13:37)
Day Three: Movement (9:03)
Day Four: Grounding (8:02)
Day Five: Praise-ercise (10:45)
Day Six: Stretching (10:24)
Day Seven: Journal (3:16)
Week Seven: Balanced Lifestyle
Day One: Map Your Weekly Schedule (6:23)
Day Two: The Value of Creating Margin (10:55)
Day Three: Sleep Hygiene (10:36)
Day Four: How to Carve Time for Rest and Renewal (7:58)
Day Five: Appointments with Nature (7:59)
Day Six: Quality Time for Work and Family (8:35)
Day Seven: Journal (1:52)
Week Eight: Minimize Relationship Stressors
Day One: Existing Stressors and Root Thoughts/Expectations (4:41)
Day Two: Defining Healthy Boundaries (7:47)
Day Three: Maintaining Boundaries and Personal Peace (14:33)
Day Four: Unlock Rewarding and Peaceful Relationships (14:07)
Day Five: Cultivate a Healthy Support Network (8:08)
Day Six: Limit Time with Toxic People (8:41)
Day Seven: Journal (4:48)
Week Nine - Stress and Anxiety Management Techniques and Tools
Day One: Relaxation Breathing and Imagery (8:27)
Day Two: Tapping (8:00)
Day Three: Art Therapy (8:29)
Day Four: Kneading and Humor (8:20)
Day Five: Acts of Kindness (10:51)
Day Six: Thankfulness and Joy Charting (10:37)
Day Seven: Journal (3:53)
Week Ten: Spirituality
Day One: Why Spirituality Matters (8:11)
Day Two: Meditation (8:48)
Day Three: Inspirational Reading (14:52)
Day Four: Praying Through Emotions (8:45)
Day Five: Prayer Walking (18:33)
Day Six: Writing Notes to God (8:58)
Day Seven: Journal and Final Recommendations (4:44)
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Day Two: First Time I Felt
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