Personal Growth Exercises / Worksheets
11 minute Relaxation Break audio
Resources to help you on your journey
Creative Alternative Coaching & InnerJourneyWork are
Copyright 2011-2012 Deah Curry PhD
ventures of Liminal Realities, Kirkland WA
All Rights Reserved
Creative Alternatives personal coaching and InnerJourneyWork spiritual counseling
for English speaking adults world wide, conveniently and exclusively by phone or Skype.
Helping you transform self-sabotage, shame and worry into bold confidence and high achievement.
Note: Materials on this page are provided for the purpose of self-growth education only.
Nothing here guarantees any particular outcome for any specific person.
You may download articles, tips, and other resources from this page, but doing so
does not create a contractual arrangement between us, nor is Deah Curry PhD
responsible for any actions you decide to take after reading or listening to these resources.
Free Self-Help Stress Reduction
updated Holmes Rahe stress inventory, plus an identifyer tool that assesses how
well your usual coping methods work for you, holistic tips on how to deal with
stress, 19 specific flower essence remedies for various types of stress, plus
instructions on using the pendulum and tarot cards for reducing stress. To get
your free stress reduction package use the sign up box below to
1. Say NO more often when asked to participate in social
Limit social gatherings to one family / business / social get together per
3. Spend leisure time only with people whose vitality is contagious.
Eliminate energy vampires and other toxic people from your social network.
Time is energy: Keep good boundaries on your commitments.
Nurture yourself in mind, body and spirit -- giving to yourself creates more
energy to give to others.
Nurture Yourself Every
Whether you are alone, lonely, or
depressed during the current economic troubles, or overburdened with too many
demands on your time as we head into annual holiday season, contentious family
dynamics, or untimely bad news, it's important to your mental, emotional,
spiritual, and physical health to take the time to nurture yourself each
nutritious foods, don't over eat
those tempting sweets and drinks
attention to your energy budget
- meditate or have quiet reading time
- get a
massage or reiki treatment
- participate in yoga, taiji, or a stretch
- engage in a personal growth practice
with your spirit allies or guardian beings
Getting this Resource Guide also
entitles you to receive special offers,
and more free info by occasional ezine.
But don't worry ~ I won't clutter your inbox
& I never sell or share your email.
coaching with Deah Curry PhD, cpc
Helping you transform self-sabotage, shame and fear
into sparkling confidence for a soul-satisfied life
Excellent conversation with insights on the biology of shame
Guided Imagery exercise
In the Moment Ways to Reduce Stress
Use the Fast / Slow Breathing Pattern
This is a great technique for increasing patience and reducing frustration when everything is getting on your nerves. Here are the steps:
1. Take a fast and deep inhalation.
2. Hold the breath for about 2 seconds.
3. Exhale as slowly as possible, while mentally counting to 5.
4. Inhale very fast and deep again. and hold again.
5. Again, exhale as slowly as possible, try to count to 7.
Notice how the body naturally wants to settle down and relax when you exhale
very very slowly.
Put Yourself on an Energy Budget
A major cause of excessive stress during difficult times is that we all try to over
DO. A lot of this is driven by outside pressures making us feel like we must respond, when it's actually healthier to resist responding in many instances.
Sanity suggests that we should only do what brings us personal joy and a sense of empowerment -- and no more than that. Here are a few recommendations for conserving your energy -- and sanity -- in stressful times: