RELAXATION & STRESS MANAGEMENT
SKILLS TRAINING

SPRING 2013

Develop the skills to 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.

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

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.

CONTENT :

Instruction includes such techniques as :

• Progressive Muscle Relaxation
• muscle scanning & release
• diaphragmatic breathing
• quick Body Check
• Autogenic Training
• Alphagenic relaxation
• visualization
• mental rehearsal
• Quieting Response
• Open Focus
• Power Hour
• worry control
• an introduction to reducing stressful self-talk
• an introduction to biofeedback

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 :

from 7:30 - 8:30 pm in Room 335 University Centre, University of Guelph, beginning on MAY 14 , 2013.

A minimum of 6 people is required.

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

For DIRECTIONS to Room 335 UC for the EVENING GROUP at 7:30 pm, click here .

FEES :

• $40.00 for University of Guelph students (due to a subsidy from U of G Student Health Services)
• $60.00 for members of United Steelworkers Local 4120 (due to a subsidy from Local 4120)
• $120.00 for all others

Gift certificates are available.

TO REGISTER :

• in advance - Click here for a registration form that you can print out.
  Complete the form and mail it back to the Stress Management and High Performance Clinic, Box 7323 UC, University of Guelph, Guelph, ON N1G 2W1,
  or e-mail it to ksomers@uoguelph.ca.

• in person - Space permitting, it is also possible to register and pay in person at the first class.

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 spring PROGRAM?

• Can you come to the next scheduled group programs?
  

  Following the May program outlined above, the next Relaxation and Stress Management Skills Programs begin on SEPTEMBER 24 , 2013 (5:30 pm group) and OCTOBER 15 , 2013 (12:00 noon group).
  Click here for an e-mail reminder about upcoming programs.

• Join a waiting list to start another class sooner, 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 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 for a program. A group 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. Call the Stress Management and High Performance Clinic at 519 824-4120, ext. 52662 to make arrangements for a program at your location.

• Make an appointment for private training.
  

  Any of the group program topics listed above can be provided in private, one-to-one training sessions. Daytime, late afternoon, and evening times are available 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.
  

  Click on further relaxation resources and further stress management resources for other sources of information such as books, CDs, cassette tapes, and organizations which can help you learn more about these skills.

FURTHER INFORMATION :

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

Click here to return to the Stress Management and High Performance Clinic home page.