Energized. inspired. engaged.Curt Rosengren The Passion Catalyst TM Stress Busting 101

energized. inspired. engaged. Curt Rosengren The Passion CatalystTM

Stress Busting101


What we’ll cover:

The Big Picture: Whole-life Stress Management

Taking action: Stress Busting Quick Tips


Whole-life Stress Management Goals• Create a solid foundation• Minimize stress• Enhance your ability to cope with stress



Core Foundation• Diet• Hydration• Exercise• Grounding• Sleep


Internal• Your stories• Your self-talk• Your focus• Your now-ness


Your Stories• Your lens through which you see the world• Assumptions• Beliefs• Change your story, change your world.


Your Self-talk• Negative• Inner critic• Positive• Reinforcement• Self-compassion


Your Focus• Gratitude• Physical Benefits• Stronger immune systems • Lower blood pressure

• Emotional Benefits • More joy, optimism, and happiness

• Interpersonal Benefits• More generous and compassionate• Less lonely and isolated


Gratitude Questions• How am I fortunate?• Who do I appreciate?• What abilities do I have that I’m grateful for?• What have others done for me that I’m grateful for?• What experiences am I grateful for?• What opportunities am I grateful for?• What relationships am I grateful for? • What insights have I gained that I’m grateful for?


Ways to Incorporate Gratitude• Write a gratitude journal.• Do a gratitude scan before you get out of bed.• Do a mealtime gratitude check with family.• Find a gratitude partner.• Do a gratitude walk or a gratitude drive.• Keep a gratitude list on your wall. Read it regularly. Keep adding to it.• Set a regular reminder on your smartphone.• Gratitude meditation• Gratitude breathing.


Your Focus• Taking in the Good• Counter your brain’s negative bias• Make the positive memorable


Your Focus• Watch what you feed your brain• Positive and uplifting, or toxic?


Your Now-ness• Are you in the Now?


External• Choices and changes• Support system• Sculpt your life: What can I add? What can I subtract?


Control Possibilities: External• Eliminate the stressor• Reduce the stressor• Avoid the stressor


“Forces beyond your control can take away everything you possess except one thing, your freedom to choose how you will respond to the situation.”

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

~ Viktor Frankl


Control Possibilities: Internal• Change your reaction.• Change your story.• Change your focus.• Let go.• Use the opportunity.• Use your coping strategies.


Tools & Techniques•Laugh•Oh well• Do a body scan• Explore the arts• Emotional Freedom Technique (EFT)• Help someone• Drink a glass of water• Spend time in nature• Breathwalking


Summary• Incorporate the Five Fundamentals.• Manage your inner landscape• Your Story• Your Self-talk• Your Focus• Your Now-ness• Manage your external landscape• Control what you can control• De-stress on the fly


web: www.passioncatalyst.com

e-mail: [email protected]

phone: 206.282.8064

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Energized. inspired. engaged.Curt Rosengren The Passion Catalyst TM Stress Busting 101