Stress is a natural process, but it is not healthy for us all of the time. Through mindfulness, decompression, and reduction of triggers, we can reduce the stress in our lives both in the short term and in the long term. Many of my concepts gained inspiration from BJ Fogg's Behavior Design Practice (http://www.bjfogg.com/)

1. Stress:
How do we manage it
in a busy world?
Jordan Arellano
December 10 th, 2012

2. We stress a lot
How do we manage
it?

3. Framework:

5. Be Mindful: BeAware of self
Quantify Stress Level– ( rate on a 1-5 scale)
Identify Stressors – (who or what?)
Dig Deeper - (how or why?)
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Decide Actions – (is it in sphere of influence?)
Act – (stop doing whatever is stressing you)

7. Decompress: Calm Self & Reduce Stress
Be Aware–Realize you are stressed
Pause –Stop what you are doing
Breathe–In 1,2,3,4 … Out for 1,2,3,4
Visualize – Focus on a calm self
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Strategize – “How can I calm myself further?”
Act – Exercise, practice yoga, meditate
Encourage Self – “I can do this!”
Re-engage – Calmly and confidently un-pause

9. Reduce Triggers: Divide & Conquer
Identify – “What triggers my stress?”
Categorize – Is it School, work, or personal?
Evaluate – Levels of stress, ease of reduction
Focus – Tackle one at a time, take baby steps
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Plan – How will I reduce the trigger?
Act – Put plan into action
Reflect – Write down how it went
Maintain - Keep it up!

10. Framework:
Now let’s get crispy.
We want…

11. Target
behaviors

12. Practice Mindfulness
Acknowledge when you are stressed: “I feel stressed”

13. Ask yourself this question
“Whatis triggering my stress?”

14. Do one thing that reduces your stress
Walk, run, drink red wine, golf, practice yoga, meditate

15. 3 Target behaviors
Practice Mindfulness
Acknowledge when you are stressed: “I feel stressed”
Ask yourself this question
“Whatis triggering my stress?”
Do one thing that reduces your stress
Walk, run, drink red wine, golf, practice yoga, meditate

16. Domino Behaviors: 3Keys to success
Practice Mindfulness
Acknowledge when you are stressed: “I feel stressed”
Ask yourself this question
“Whatis triggering my stress?”
Do one thing that reduces your stress
Walk, run, drink red wine, golf, practice yoga, meditate

17. Jordan Arellano
3 Key Takeaways: jordan88@stanford.edu
Practice Mindfulness
Acknowledge when you are stressed: “I feel stressed”
Ask yourself this question
“What is triggering my stress?”
Do one thing that reduces your stress
Walk, run, drink red wine, golf, practice yoga, meditate
Thank
You!