Getting Started With Stress Management
Learn how the body responds to stress and where stress fits on the continuum of feelings from excitement (positive stress) to depression. The role of stress in heart disease is discussed. Participants complete assessments to identify any major life events they have experienced in the past 12 months and to recognize symptoms of stress. Participants are encouraged to keep a stress diary for one week and use the results to develop a stress management plan for the future. A special version of this kit is available for participants enrolled in our tobacco cessation program.

Learning to Relax
Too often people rely upon unhealthy ways of dealing with stress. This kit describes various relaxation techniques including deep breathing, visualization, progressive muscle relaxation, meditation, stretching exercises and self-massage. Participants are encouraged to choose a stress management technique they think they will enjoy and practice it for 10 to 20 minutes every day for at least one week. A stress management diary is also provided to rate success following the stress management training. A relaxation audio guides participants through deep breathing, progressive muscle relaxation and visualization.

Coping With Stress
Most people cope with too much stress by either avoiding the situation or approaching the problem. Neither of these styles is right or wrong. Participants learn how to choose an action (avoid, alter or adapt) that is appropriate for a stressful situation. A stress management contract is available to help participants plan an effective way to cope with a specific stressor in their life.

Using Exercise to Manage Stress
Have you heard of the "fight or flight" response? Exercise is one of the most logical and beneficial responses to a stressful situation. It is also one of the best ways to protect the body against the harmful effects of stress and be "stress hardy." Participants learn ways to use exercise to manage stress that fit their individual coping style.

Dealing With Slips
No matter how hard someone tries, there will always be difficulties in efforts to make lifestyle changes. Most people have slips or setbacks from time to time. A slip doesn't mean the person has gone back to their old habits. This kit helps participants learn to identify their high risk situations and to develop a plan to get back on track quickly. What happens after the slip is more important than the slip itself. A special version of this kit is available for participants enrolled in our tobacco cessation program.

Learning From Slips
What happens after a slip is more important than the slip itself. In this kit, participants learn to view slips as learning opportunities by evaluating a slip experience. This is also a good time to re-examine their attitudes, beliefs and skills related to the lifestyle changes they are attempting to make. A special version of this kit is available for participants enrolled in our tobacco cessation program.

Managing Time
How people spend their time says a lot about their values. Participants are encouraged to complete a values clarification activity to consider if how they use their time reflects what’s important to them. Completing a time study can also help participants be more aware of their time commitments and determine if they would benefit from making some changes to achieve more balance in their life. Strategies for setting priorities and other ways to use time more efficiently are presented. Time management begins with taking personal responsibility for how they spend their time.

Thinking Differently
What people think causes them to feel and act as they do. Participants can learn how to change the way they think to get a different outcome. Learning to analyze, challenge, recognize and replace irrational thoughts can also help with managing stress. Participants begin by being more aware of their inner dialogues - the thoughts that go through their mind in a given situation. A special version of this kit is available for participants enrolled in our tobacco cessation program.

Feeling Good About Yourself
Participants use this kit to learn how positive "self-talk" can help them feel more confident. They are encouraged to practice positive self-talk using affirmations. They also assess their confidence level in various risky situations and develop plans for improving their confidence, including their body image. A special version of this kit is available for participants enrolled in our tobacco cessation program.

Getting the Support You Need
Participants learn how to identify the types of social support they need and how to ask for support from those who can provide it. Some participants may need to broaden their personal social support system. A variety of community health resources are identified. Participants also learn about how to recognize codependency, a type of potentially unhealthy relationship. A special version of this kit is available for participants enrolled in our tobacco cessation program.

Setting Goals
This kit uses an assessment of personal needs and wants to help participants determine an appropriate goal. The five-step goal setting process described in this kit can be used in any area of life along with a personal contract for goal setting that includes rewards. Because problems will arise from time to time, a problem solving process related to goal attainment is included.

Communicating Assertively
Participants use this kit to assess their communication style (non-assertive, assertive or aggressive) and learn ways to communicate assertively when saying "no," making requests and expressing positive and negative feelings. If anger is a concern, they can learn appropriate ways to express annoyance and anger. Body language and written communication are also discussed.

Solving Problems Together
This kit introduces a four-step process for two people to use to find an acceptable solution to an issue that both of them have agreed to discuss, whether it affects one or both of them. The information is especially useful for couples (spouses or domestic partners) – two people living together in a long-term intimate relationship. It is also useful to others – two friends or “buddies” who have a trusting and supporting relationship and agree to help each other stay motivated to make lifestyle changes.