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Relaxation & Stress Management

Skills Training Program

 

Develop skills to really relax tight muscles, 


settle a busy brain,   calm emotions,   re-energize body & mind,

 
and better cope in a busy world...

 

This group program meets twice a week for 6 weeks (12 sessions in total) to maximize the opportunity to practice and develop strong skills in releasing body tension, and calming and focusing the mind. This educational program emphasizes skill acquisition and education about stress management and high performance. This is not a self-disclosure or therapy group; the purpose is skills practice.

A variety of long techniques (20 minutes) and short techniques (10 to 20 seconds) are presented. All techniques in this program have originated from research into strategies which promote physical and mental relaxation. They have been well studied and the most up-to-date information will be presented.

    

These techniques are especially helpful in the self-regulation of :

  • headaches
  • muscle tension
  • insomnia
  • Raynaud's Disease
  • essential hypertension
  • pain
  • anxiety
  • panic attacks
  • exam anxiety.

These strategies also help promote :

  • stress management
  • physical and mental relaxation
  • better immune function
  • increased self-awareness
  • improved performance in work, sport, and the performing arts.

Most participants in the 12 session training program report becoming more aware of stress responses, lessening of uncomfortable responses to stress, recovering more quickly from stress, and handling difficult situations more effectively.

Skills training is emphasized in class and daily practice is very strongly recommended. Like playing the piano or riding a bicycle, invested practice produces effective skills that last a lifetime and can be used anywhere, anytime.

 

 

YOU WILL LEARN these self-regulation techniques :

  • Progressive Muscle Relaxation
  • muscle scanning & release
  • diaphragmatic breathing
  • quick Body Check
  • Autogenic Training
  • Alphagenic Relaxation
  • imagery / visualization
  • mental rehearsal
  • Quieting Response
  • Open Focus
  • Power Hour
  • worry curbing strategies

This program also includes an introduction to reducing stressful self-talk and an introduction to biofeedback.

Depending upon group composition, there will also be special presentations on how to apply these skills to such areas as insomnia, persistent pain, Irritable Bowel Syndrome, TMJ disorder, headaches, panic attacks, and performance situations (sports, exams, speeches, at work).

This program is experiential, which makes it hard for you to get the full sense of its possibilities from simply reading a program description.  Perhaps it would help to know what past participants have said... read more...

Some people choose to have a combination of private sessions and a group program.  For example, you may have 1, 2, or more private sessions to get started right away on training while waiting for the next group program to start. Some individuals benefit from private training after a group program in order to fine-tune skills and tailor them to specific situations.

 

DATES, TIMES, and LOCATIONS :


The next Relaxation and Stress Management Skills Training programs meet twice a week, on Tuesday and Thursday for 12 sessions.

 

NOON group - begins on Tuesday, OCTOBER 17, 2017

from 12:00 - 1:00 pm 

iRoom 334 UC, University of Guelph  (find this location...)

 

 

EVENING group - begins on Tuesday, SEPTEMBER 26, 2017

from 5:30 - 6:30 pm 

location TBA

 

A minimum of 6 people is required for each group.

 

If you are unable to attend a session for any reason, you may make up that particular class at any future Relaxation and Stress Management Skills Training program.
(Please call ahead to confirm the time and location when making up a class.)

 

FEES :

  • $ 40 for University of Guelph students   (due to a subsidy from U of G Student Health Services)
  • $ 60 for members of United Steelworkers Local 4120   (due to a subsidy from Local 4120)
  • $ 120 for all others

Payment is by cash or cheque.

Gift certificates are available.

 

 

TO REGISTER :

  • in advance - Complete a registration form and mail or e-mail it to reserve your spot in the program.
  • in person - Space permitting, it is also possible to register and pay in person at the first session by arriving 10 minutes early.

  

WHAT IF I MISS A CLASS ?

It would be ideal to attend all of the 12 classes in the program, however if you miss a class there are class handouts and instructor's cassettes which can help you "catch up". You may also pick up the missed classes at any future Relaxation and Stress Management Skills Training program.

 

MAY I TRANSFER to another group ?

If your schedule changes, you may transfer to another group.

 

UNABLE to attend the FALL 2017 programs ?

  • Can you come to the next scheduled group program ?
    Following the fall programs outlined above, the next Relaxation and Stress Management Skills Training programs begin on January 30. 2018 (5:30 pm  and noon groups).   For an e-mail reminder about upcoming programs... 
  • Join a waiting list to start another program earlier, or meet on a different day / time :
    For those interested in having this program offered at another day or time, leave your name on the Relaxation and Stress Management Skills Training waiting list by e-mailing ksomers@uoguelph.ca or call the Stress Management and High Performance Clinic at 519 824-4120, ext. 52662. Please specify which days and times you prefer to meet. A program can begin anytime there are 6 or more names on the waiting list. 
  • Arrange for a program to come to your workplace or community site : 
    The Relaxation and Stress Management Skills Training program, or selected topics from this program, can be provided on-site at your workplace or community group site.   A 30-60 minute Lunch & Learn session can also be provided.  Call the Stress Management and High Performance Clinic at 519 824-4120, ext. 52662 to make arrangements for sessions at your location. 
  • Make an appointment for private training : 
    Any of the Relaxation and Stress Management Skills Training topics listed above can be provided in private, one-to-one training sessions. Daytime, late afternoon, and evening times are available on weekdays throughout the year. Call 519 824-4120, ext. 52662, or e-mail ksomers@uoguelph.ca to make a private appointment for individual training. 
  • Access other resources :

FOR FURTHER RESOURCES  (websites, books, CDs, and organizations which can help you learn more about these self-regulation skills) read more on stress management resources, read more on anxiety resources, and read more on relaxation training resources...

 

FURTHER INFORMATION :

If you wish more information or have any further questions, do not hesitate to e-mail ksomers@uoguelph.ca or call Kathy Somers at 519 824-4120, ext. 52662.   Please leave a message so I can return your call.