Stress Release Course for Nurses

Introduction

Course Overview

(Time: 30 minutes)

• Key Points on Course Navigation and Resources 

• Pre-test

• 5 Foundational Components of Lifelong Stress Management 

• The Importance of Stress Reduction

• Stress Self-Assessment

Module 1

The Source of Stress - A Cognitive Model

(Time: 60 minutes)

• Stress Reduction Practice

• Guided Relaxation to Relax and Recharge – The Power Nap

• Guided Sleep Meditation – The Power Nap: Sleep

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 2

Short Term Stress

(Time: 60 minutes)

• Physiology of the Fight-or-Flight-or-Freeze Response

• Activating Parasympathetic (Rest & Repair) Nervous System Activity

• Stress Reduction Through Focused Breathing

• Guided Relaxation to Relax and Recharge – Relaxed Breathing

• Guided Sleep Meditation – Relaxed Breathing: Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 3

Stress Response Designed for Immediate Activity

(Time: 60 minutes)

• Stress Reduction Through Autogenics

• Guided Relaxation to Relax and Recharge – Autogenics

• Guided Sleep Meditation – Autogenics: Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 4

Effects of Chronic Stress

(Time: 75 minutes)

• Stress reduction through exercise

• Stress reduction through Guided Imagery

• Guided relaxation to relax and recharge –Guided Imagery (Still Mountain Lake)

• Guided Sleep Meditation –Guided Imagery (Still Mountain Lake): Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 5

How Perception Activates the Stress Response

(Time: 75 minutes)

• Interpretation/perception activate fight-or-flight

• Stress reduction through Progressive Relaxation

• Guided Relaxation to Relax and Recharge – Progressive Relaxation

• Guided Sleep Meditation – Progressive Relaxation: Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 6

Stress Prevention

(Time: 75 minutes)

• Thoughts lead to emotions – stressful thoughts lead to stressful emotions

• Reactive vs. Proactive Paradigm

• Stress Reduction Through Yoga

• Guided Relaxation to Relax and Recharge – Flowing Comfort

• Guided Sleep Meditation – Flowing Comfort: Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 7

How to Upgrade Your Thoughts to Remove Threat Thoughts

(Time: 75 minutes)

• The Four Simple Questions that Prevent Threat Thoughts

• How to Upgrade Resistance Thoughts to Stress-Free Thoughts

• Guided Relaxation to Relax and Recharge – Guided Imagery (Relaxing at the Beach)

• Guided Sleep Meditation – Guided Imagery (Relaxing at the Beach): Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 8

Stimulus, Response, and the Gap In-Between

(Time: 75 minutes)

• How to Rise Above Conditioned Ways of Thinking

• Finding Meaning and Purpose – Helps Reduce Stress

• Stress Reduction Through Massage

• Guided Relaxation to Relax and Recharge – Guided Imagery (Floating Through Colors)

• Guided Sleep Meditation – Guided Imagery (Floating through Colors): Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 9

Upgrade Threat Thoughts

(Time: 75 minutes)

• How to Improve Self-Talk

• Advanced Focus on Upgrading Threat Thoughts

• Guided Relaxation to Relax and Recharge – Release & Relax

• Guided Sleep Meditation – Release & Relax: Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 10

Time & Life Management

(Time: 75 minutes)

• Time Management Strategies that Work to Gain Control and Reduce Stress

• Guided Relaxation to Relax and Recharge – Guided Imagery (Serene Mountains)

• Guided Sleep Meditation – Guided Imagery (Serene Mountains): Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 11

Stress-Related Emotions & Relationship Stress

(Time: 75 minutes)

• Why Anger Happens and What To Do About It

• Conflict vs. Cooperation

• How to Listen with Empathy

• Guided Relaxation to Relax and Recharge – Guided Imagery (Relaxing Island Lake)

• Guided Sleep Meditation – Guided Imagery (Relaxing Island Lake): Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 12

More Stress-Related Emotions & Relationship Stress

(Time: 60 minutes)

• How to Reduce Fear and Worry

• Stress Reduction Through Meditation

• Guided Relaxation to Relax and Recharge – Autogenics (alternate version)

• Guided Sleep Meditation – Autogenics (alternate version): Sleep

• One-Minute Quick Relief Activity

• Lesson Assessment/Evaluation

• Lesson Self-Reflection Activities

Module 13

Control & Stress

(Time: 30 minutes)

• Differentiate What You Can and Can’t Control and How to be Okay with Both

• Stress Reduction Through Music

• Conclusion

• Post-test and Course Evaluation