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ZC: Why Zebras Don't Get Ulcers

RC: The Relaxation & Stress Reduction Workbook

Week 1 :: biology / hormones

  • Syllabus
  • ZC 2
  • ZC 3
  • RC pages 4-16
  • RC 2

Week 2 :: change & Psych of stress

lecture

  • transtheoretical change model
    • prochaska
    • designed originally for substance abuse
    • use has been expanded
  • pre-contemplation
    • no awareness of problem
    • no awareness of contribution
    • no awareness they can do anything different to change
  • contemplation
    • willing to analyze behavior
    • even positive changes can have losses
  • preparation
    • knowledge: assess resources & barriers
    • plan
      • create a behavior plan :: ai.log
      • put system in place to support new behavior
      • contingency plan
  • action
    • follow the plan
    • make necessary adjustments
    • ask for help
    • one foot in front of the other
  • maintenance
    • overl00ked yet important
    • what larger lifestyle changes need to be created to sustain the change?
    • anticipate and plan for situations that cause backsliding
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Week 1

Stress Awareness Diary kept in spiral PSU white noteb00k

quiz for week 1 by 7/15

week 2

the most stressful thing about this class is tracking my stress while i'm working diligently to mitigate lots of stress.

Week 3: Bottled in Bond act

"and gradually you get acclimated down to neat. straight up. what that allows you to understand how much of a dilution do i want with this bourbon to enjoy the favors that I enjoy. So in the industry, there is no right or wrong way to drink a bourbon. Whether it's a flick of water, two flicks of water, one ice cube, two ice cubes, chilled, poured over ice, okay? crushed ice. All those things are components in releasing different flavors to the bourbon. Cool? All right. So, the right way to drink a bourbon is just the way you like it. All right." - hulu 

 

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