Coaching for Well-being
Lifestyle, Health & Wellness
Stress Mastery – A Self-improvement Plan
Introduction
A Self-improvement Plan can be used to address Lifestyle, Health and Wellness for personal development in a variety of areas. The areas of Stress Mastery, Exercise and Fitness, and Diet and Nutrition are chosen as special interest because of their relationship to each other and their impact on well-being and disease prevention. In developing the plan, an initial rating is determined in each of these areas. A three-month plan for improvement will be developed for the area of highest rating.
Stress Mastery
People experience the effects of stress in a variety of ways that strongly impact well-being. One way of particular concern is the detrimental effect that stress has on the immune system. A prolonged suppression of the immune system can be caused by stress which results in the higher rate of disease, recurrence of latent conditions, and the increase in susceptibility to cancer (Stress Mastery, 2013). Psychoneuroimmunology (PNI) is a field dedicated to the study of how stress impacts the health and well-being of people. In PNI the effects of stressful and traumatic events on the response of the immune system are studied and how the neuroendocrine system plays a significant function in the response to stressful situations (Test, 2011). There is also a strong connection between stress, inflammation, and food metabolism (Kiecolt-Glaser, 2010). Specific health conditions related to the reactions of stress include high blood pressure, heartbeat irregularities, insomnia, fatigue, digestive disorders, fertility problems, disruption of normal blood sugar control, and psychological dysfunction such as anxiety and depression (Stress Master, 2013). Performance on the job can also be detrimentally impacted by stress. The direct connection between the mind and body in health and well-being is a vital element to be addressed in a plan for health improvement. Mastering stress is the key rather than stress maintenance.
SOURCES AND MANIFESTATIONS OF STRESSCharlotte M. Test, N.D., M.A. |
| Stressors – The Top 5 |
What are stressors? Simply put, stressors are stressful events. Currently in the United States, people report that the five top stressors are
Stressors are divided into two categories, life events and chronic stressors (Romas & Sharma, 2014).
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| Stressful Situations |
The following are examples of situations, good or bad, that may cause stress
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| The Social Readjustment Rating Scale is used to assess total life stress experienced during a period of time. |
| Stages of Stress |
| Stages of Selye’s General Adaptation Syndrome
Stage 1 – Alarm Reaction. Disruption of the organism’s homeostasis Stage 2 – Stage of Resistance. Reaction alarm ceases and energy is used to adapt. Stage 3 – Exhaustion: If the stressor is not removed, permanent damage or death may occur from depletion of energy.
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| Manifestation of Stress |
| Specific health conditions related to the reactions of stress include hypertension, heartbeat irregularities, insomnia, fatigue, digestive disorders, fertility problems, disruption of normal blood sugar control, and psychological dysfunction such as anxiety and depression. Stress is a risk factor for coronary heart disease and stroke. Performance at school or on the job can also be detrimentally impacted by stress. Stress can cause a prolonged suppression of the immune system which results in the higher rate of disease in these and other diseases, recurrence of latent conditions, and the increase in susceptibility to cancer. Like stroke, hypertension, and coronary heart disease, interventions to improve immune function include stress management, relaxation, interventions that target negative emotions, and changes to enhance a healthy lifestyle.
Manifestation – Acute Stress o Headache, dry mouth, dilated pupils, increased perspiration, increased heart rate, anxiety, increased stomach and intestinal motility, BMR increases Manifestation – Chronic Stress o Hypertension, coronary heart disease, stroke, anxiety disorder, peptic ulcer |
Three-Month Plan for Stress Mastery
To develop a plan for mastering stress, you will first determine how you rate in this area. Through the coaching process, you will identify and have access to many means of relieving stress, such as listening to soothing music throughout the workday, peaceful places where you can sit quietly and meditate, and convenient places to walk for exercise. These may be your stress mastery strengths, or you may have others to utilize. The vision that you create is you will have utilized these tools to achieve the serenity of Stress Mastery. Your initial goal may be…
Changes I want to make within myself regarding stress are that I want to utilize stress relieving activities that will help me to avoid stress related illnesses such as headaches and upset stomach. I also want to utilize techniques that will help me regain sharpness of mind and feel more focused. I have determined that I am in the action stage of change as I already engage in listening to soothing music throughout the day to help with stress. I have also begun to take my dog for longer walks a few mornings per week. I have not yet implemented techniques routinely for relieving stress such as practicing meditation or relaxation training.
Development of S.M.A.R.T. Goals
From here, I help you develop S.M.A.R.T. goals that will work for you.
The rest of the program will be customized and outlined according to your needs.
Coaching Fees
Lifestyle/Health & Wellness Coaching for individuals (business/corporate inquire for a quote):
I meet with clients in person, Zoom(online), and/or by phone –
Rates for coaching individuals (Lifestyle, Health & Wellness) includes 4 sessions per month – 30 minutes each, and email support (up to 2 new emails per week, and no limit to replies and clarification).
FAQs
How does the monthly fee work? The month starts the day you begin receiving the service. For example, if you start June 15, your month starts on the 15th of each month. Your payment is due by the 15th of each month that you want to continue receiving coaching. We require a 3-month commitment. The fee covers the 30-minute sessions that are in person, Zoom, or phone, and the 2 emails per week (with unlimited replies/clarification emails). The fee for any additional time needed is $45/30 minutes.
Does my health insurance cover this? Health insurance does not cover this service. However, you may want to investigate if your health savings plan would cover it. The coaching service is not a treatment for a specific diagnosis, therefore, we will not provide you with a diagnosis. Even though it can have a positive impact on your health and well-being, you must be clear that it is not a treatment.
Can I afford this service? It is an investment in your health and well-being. Even when we take vacations, eat higher quality food, and/or purchase gym memberships, we are investing in our health and well-being. We when we purchase expensive cell phones, cable service, and Internet, we are investing our finances in what makes our lives easier and happier. The difference with investing in Coaching, is that what you learn during the process of 3 months or so can last you a lifetime.
What if I cannot afford the fee at once but still am committed to being coached? I require clients to pay the coaching fee at the beginning of each month that they want to receive services. After the 3-month agreement, there is no commitment beyond simply paying for the month you want the service. If you need a payment plan, let me know.
How do I get started? That is easy! Just give me a call at (361) 596-6325 or email me at CharlotteMarieTest@gmail.com and ask for us to contact you about coaching.
References
Kiecolt-Glaser, J. K. (2010). Stress, food, and inflammation: psychoneuroimmunology and nutrition at the cutting edge. Psychosomatic medicine, 72(4), 365-369.
Romas, J. A. & Sharma, M., (2014). Practical stress management. (6th ed.). San Francisco, CA: Pearson Education.
Stress Mastery (2013). Developing a Personal Plan for Health and Well-being. Center for Spirituality and Healing. Retrieved from http://www.csh.umn.edu/modpub/selfcare.html.
Test, T. (2011). The link between stress, psychopathology, immunity and somatoform disorders: A review. Journal of Health Sciences & Practice, 2(1), 1-24.