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Managing Stress Reactions: Break the Cycle and Find Balance

Learn about the stress reaction cycle and how to shift to a more adaptive response. Understand the impact of thoughts, feelings, and actions on stress escalation and explore choice points for a more balanced approach. Discover strategies for prevention, early intervention, and de-escalation to achieve emotional balance and inner peace. This insightful guide offers practical tips to help you navigate stressful situations effectively and find harmony within yourself and in your interactions with others.

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Managing Stress Reactions: Break the Cycle and Find Balance

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  1. EQ Fundamentals The Reaction Cycle Author: Joshua Freedman V7-08

  2. Stress Responses Maladaptive Adaptive Arousal Reaction stressor stressor stressor Source: Tom Wojick from Harvard Mind/Body Medical Institute

  3. Escalator

  4. The emotional system is all about safety. When you perceive threat, your body goes into survival mode. Survival is hard-wired • Under the Gun

  5. Reaction Cycle

  6. Metaphor..

  7. Set-Up Features • Thoughts • He’s defying me • I can’t solve it • Feelings • Frustration, Disrespect • Helpless, Fear • Actions • Lack of sleep • Caffeine, junk food

  8. Interpretation Features • Thoughts • Memory – is this like previous time? • Judgment (e.g. disrespect) • Feelings • Detect danger – anger, fear • Actions • Flood of chemicals • Increased tension

  9. Reaction • Output • Physical • Emotional • Cognitive

  10. Escalation Features • Thoughts • Forever, Always, Never • More judgment • Feelings • Anger • Fear, guilt • Actions • Fight, Flee, Freeze • Cascade of chemicals • + cortisol (interferes with seratonin) + adrenalin

  11. Cycle

  12. The Opposite of Reactive

  13. Choice Points Choice Points

  14. Shifting to Balance • 1. Prevention:State change • Notice the warning signs. • Make a shift: • Breathe • Move • Reframe • Play • Appreciate 1

  15. Shifting to Balance • 2. Early Intervention:Alternate habits • Rehearse new responses • Evaluate / change beliefs • Be an observer 2

  16. Shifting to Balance 3 • 3. De-escalation:Six Second Pause • Slow down cycle • Reconnect thinking & feeling • Distract • Reframe • Shift emotions

  17. “First keep the peace within yourself, then you can also bring peace to others.” Thomas a Kempis (1380 - 1471)

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