ON THE QUEST TO
stress LESS
A Worksite Incentive Campaign Focused on
Reducing the Impact of Day-to-Day Stress on Employees
Program Development By:
Tom Fusee, Kiley Kent, Sam Lopez, Shauna Sadler, Tina Vannatta, & Emily Wert
Graphic Design By:
Jennifer Prandato
Ball State University - Fisher Institute for Wellness and Gerontology
December 2012
!
Table&of&Contents&
PROGRAM&OVERVIEW&.........................................................................................................................&3!
BACKGROUND!.............................................................................................................................................!3!
ON!THE!QUEST!TO!STRESS!LESS!MISSION,!GOAL,!AND!OBJECTIVES!.......................................................................!4!
PHASE&1:&PLANNING&FOR&THE&PROGRAM&.............................................................................................&8!
STEP!1:!DEFINE!A!TASK!FORCE!.......................................................................................................................!8!
STEP!2:!DETERMINE!THE!MEASURABLE!OBJECTIVES!...........................................................................................!8!
STEP!3:!SET!A!BUDGET!..................................................................................................................................!8!
STEP!4:!OUTLINE!THE!CALENDAR!OF!EVENTS!....................................................................................................!9!
STEP!5:!CHOOSE!INCENTIVES!.......................................................................................................................!10!
PHASE&2:&PROMOTING&THE&PROGRAM&...............................................................................................&13!
PHASE&3:&DELIVERING&THE&PROGRAM&................................................................................................&13!
KICKOFF!EVENT!.........................................................................................................................................!14!
WEEKLY!EMAIL!TIPS!...................................................................................................................................!15!
MEDITATION!MONDAY!&!STRESS!WALK!THURSDAYS!.......................................................................................!15!
LUNCH!‘N!LEARNS!......................................................................................................................................!15!
TRACKING!CARDS!AND!PRIZE!DRAWINGS!.......................................................................................................!16!
CELEBRATION!EVENT!..................................................................................................................................!17!
PHASE&4:&EVALUATING&THE&PROGRAM&...............................................................................................&18!
SUPPLEMENTAL&MATERIALS&..............................................................................................................&19!
ADMINISTRATOR!CALENDAR!OF!EVENTS!.........................................................................................................!20!
PARTICIPANT!CALENDAR!OF!EVENTS!..............................................................................................................!23!
SAMPLE!LETTER!FROM!AN!EXECUTIVE!.............................................................................................................!25!
PROMOTIONAL!POSTER!..............................................................................................................................!26!
SUPPLEMENTAL!HANDOUTS!.........................................................................................................................!28!
PREK!ANDK!POST!PROGRAM!QUESTIONNAIRE!..................................................................................................!33!
WEEKLY!EMAIL!TIPS!...................................................................................................................................!39!
MONDAY!MEDITATION!AND!STRESS!WALK!THURSDAY!POSTERS!........................................................................!44!
LUNCH!AND!LEARN!POSTERS!........................................................................................................................!47!
LUNCH!AND!LEARN!FEEDBACK!FORMS!...........................................................................................................!52!
TRACKING!CARDS!.......................................................................................................................................!57!
RESOURCES&........................................................................................................................................&62!
!
!
&
ON THE QUEST TO stress LESS
2!
!
Program&Overview&
Imagine!a!workplace!where!employees!are!more!educated!about!the!impacts!of!stress!and!
armed! with! the! skills! and! techniques! that! will! help! them! manage! their! day;to;day! stress.!!!
This!incentive!campaign!is!a!step!in!that!direction.!!
Background&
Stress!is!the!natural!function!of!the!human!body!in!response!to!perceived!or!real!demands!
or!threats!in!one’s!environment!(Bower,!Johnson!&!Schwartz,!2000).!Prehistorically,!stress!
functioned!as!the!body’s!fight!or!flight!response!to!danger.!Today,!humans!are!experiencing!
the! same! levels! of! stress! as! their! prehistoric! ancestors,! but! in! response! to! every;day! life.!
When!asked!on!the!Stress&in&America!survey!to!identify!the!level!of!stress!with!which!they!
live! on! a! scale! of! 1! to! 10,! where! 1! meant! little! to! no! stress! and! 10! meant! a! great! deal! of!
stress,!the!majority!of!Americans!identified!moderate!(4;7)!or!high!(8;10)!levels!of!stress!
(American!Psychological!Association![APA],!2010).!The!results!of!the!same!survey!showed!
that! Americans! understood! they! needed! to! manage! stress,! but! had! a! problem! practicing!
healthy!stress!management!behaviors.!The!most!common!reason!given!by!adults!surveyed!
for!not!doing!more!to!manage!their!stress!was!being!too!busy!or!not!having!enough!time.!!
!
Stress!has!both!negative!physical!and!mental!impacts!on!the!body.!It!has!been!reported!that!
long;term! activation! of! the! body’s! stress;response! system! puts! an! individual! at! risk! of!
health! problems! such! as! heart! disease,! sleep! problems,! digestive! problems,! depression,!
obesity,! memory! impairment,! and! skin! conditions! such! as! eczema! (Mayo! Foundation! for!
Medical! Education! and! Research! [Mayo],! 2010).! It! is! estimated! that! 75;90%! of! visits! to!
primary!care!physicians!are!for!stress!induced!symptoms!or!disease!(American!Institute!of!
Stress![AIS],!2011).!Some!studies!have!gone!even!further!to!show!that!80%!of!all!disease!
may!be!stress;related!(Hunnicut,!2007).!!
!
According!to!the!National!Institute!for!Occupational!Health!and!Safety!(NIOSH,!1999),!“job!
stress!can!be!defined!as!the!harmful!physical!and!emotional!responses!that!occur!when!the!
requirements!of!the!job!do!not!match!the!capabilities,!resources,!or!needs!of!the!worker.”!!
Job! stress! can! lead! to! poor! health! and! even! injury.! Stress! in! the! workplace! has! become! a!
ON THE QUEST TO stress LESS
3!
!
common!and!costly!problem,!leaving!few!workers!untouched.!For!example,!studies!report!
the!following:!
!
• One;fourth!of!employees!view!their!jobs!as!the!number!one!stressor!in!their!lives.!;
Northwestern&National&Life!
• Three;fourths! of! employees! believe! the! worker! has! more! on;the;job! stress! than! a!
generation!ago.!;Princeton&Survey&Research&Associates!
• Problems!at!work!are!more!strongly!associated!with!health!complaints!than!are!any!
other!life!stressor;more!so!than!even!financial!problems!or!family!problems.!9St.&Paul&
Fire&and&Marine&Insurance&Co.!
!
The! following! charts! and! statistics! describe! how! workers! report! their! stress! on! the! job.!
These!numbers!were!taken!off!the!CDC!website,!reported!by!NIOSH:!
On&the&Quest&to&Stress&Less&Mission,&Goal,&and&Objectives&
The! On& the& Quest& to& Stress& Less& stress! management! program! is! designed! to! educate!
employees!about!healthy!ways!to!manage!stress,!teach!the!workers!the!skills!necessary!to!
ON THE QUEST TO stress LESS
4!
!
be! able! to! change! their! behaviors,! and! provide! opportunities! to! encourage! healthy! stress!
management!behaviors!in!the!workplace.!
!
Mission&
Help!employees!understand!and!cope!with!their!day;to;day!stress.!
!
Goal!
Help!employees!form!healthy!habits!to!manage!day;to;day!stress.!
!
Process!Objectives!
•
After! the! Kick;Off! luncheon,! the! wellness! leader! will! hang! the! four! different!
posters/flyers! in! multiple! places! (bathroom,! halls,! kitchenette,! meeting! rooms,! office!
space,!entry!to!building,!stairs,!elevators,!etc.).!!
•
The! program! leader! will! distribute! a! survey! both! before! and! after! the! eight;week!
program! (during! the! Kick;Off! luncheon! and! the! celebration! ceremony)! to! determine!
how!the!employees’!stress!levels!have!been!affected.!
•
During!the!eight;week!program,!the!wellness!leader!will!host!four!seminars!discussing!
four!different!stress!management!topics.!
•
The!wellness!leader!will!send!eight!stress!management!tips!in!the!form!of!an!email,!on!
every!Monday!of!the!program.!
•
The!wellness!leader!will!host!eight!“Meditation!Monday”!sessions!that!last!ten!to!fifteen!
minutes!every!week.!
•
The! wellness! leader! will! host! eight! “Stress! Walk! Thursdays”! that! last! twenty! minutes!
every!week.!
!
!
Awareness!Objectives!
•
After! the! eight;week! program,! 50%! of! employees! who! participate! will! be! able! to!
identify!two!or!more!factors!that!lead!to!negative!stress.!
•
After! the! eight;week! program,! 40%! of! employees! who! participate! will! be! able! to!
identify!two!or!more!available!stress!management!resources.!
ON THE QUEST TO stress LESS
5!
!
Knowledge!Objectives!
•
After!the!program,!50%!of!employees!who!participate!will!be!able!to!name!two!or!more!
causes!of!their!own!personal!stress.!
•
After!the!program,!50%!of!employees!who!participate!will!be!able!to!list!two!or!more!
techniques!they!could!utilize!to!manage!their!stress.!
!
Attitude!Objectives!
•
After! the! program! has! completed,! 30%! of! employees! who! participated! will! select!
“definitely”! or! “very! probably”! when! asked! about! the! statement,! “if! you! regularly!
perform! stress! management! techniques,! you! could! lessen! the! physical! and! mental!
symptoms!of!stress.”!
!
Skills!Objectives!
•
After!attending!the!seminar!on!exercise!and!nutrition,!50%!of!the!participants!will!be!
able! to! execute! at! least! one! technique! to! help! them! decrease! stress! with! exercise! and!
nutrition.!
•
After! attending! the! seminar! on! relaxation! techniques,! 50%! of! the! participants! will! be!
able!to!execute!at!least!one!relaxation!technique.!
•
After!attending!the!seminar!on!time!management,!50%!of!the!participants!will!be!able!
to!execute!at!least!one!technique!to!help!them!better!manage!their!time.!
•
After! attending! the! seminar! on! money! management,! 50%! of! the! participants! will! be!
able!to!execute!at!least!one!technique!to!help!them!better!manage!their!money.!
!
Behavioral!Objectives!
•
After! the! eight;week! On& the& Quest& to& Stress& Less& program,& 30%! of! employees! who!
participated!will!report!utilizing!at!least!one!stress!management!technique!during!the!
previous!weeks.!
!
!
!
ON THE QUEST TO stress LESS
6!
!
Environmental!Objectives!
•
After! the! program,! the! employees! will! have! access! to! two! new! stress! management!
resources!at!the!workplace;!“Meditation!Mondays”!and!“Stress!Walk!Thursdays”.!
!
Outcome!Objectives!
•
After! the! program,! participants! that! have! a! healthy! habit! for! managing! stress! will!
increase!by!10%.!
•
After!the!program,!10%!of!employees!that!participated!in!the!program!will!have!created!
a!new!healthy!habit.!
!
&
ON THE QUEST TO stress LESS
7!
!
Phase&1:&Planning&For&the&Program&
The!first!phase!of!the!program!involves!a!planning!process!done!during!the!months!leading!
up!to!the!kick!off!of!the!program.!!Below!are!the!steps!to!follow!for!planning!the!program:!!
Step&1:&Define&a&Task&Force&
A! task! force! will! be! created! when! developing! this! stress! management! program! or! any!
wellness! program! in! general.! A! team,! comprised! of! two! to! six! people,! will! disperse! the!
responsibilities! of! planning,! implementing,! and! evaluating! the! program;! further! ensuring!
one!person!is!not!doing!everything!by!himself!or!herself.!The!task!force!will!have!a!leader!
or!coordinator!to!divide!up!the!tasks!and!make!sure!every!task!is!completed!on!time.!
Step&2:&Determine&the&Measurable&Objectives&
Measurable! objectives! are! the! specific! measures! we! use! to! determine! whether! or! not! we!
are! successful! in! achieving! the! overall! goal! of! the! program.! Suggested! program! goals! and!
objectives! are! listed! above! in! the! section! entitled,! “Program! Overview”.! ! Review! each! of!
them!and!define!the!goals!and!objectives!that!fit!with!the!company!for!which!this!program!
will!be!given.!
Step&3:&Set&a&Budget&
A!budget!doesn’t!have!to!be!a!four;letter;word!!Many!people!have!negative!thoughts!about!
budgeting,!but!it!simply!is!planned!spending.!When!starting!a!budget,!think!about!ALL!the!
possible!expenses!you!might!have!for!your!program.!If!there!are!some!ways!you!can!save!
money!by!using!resources!you!already!have,!still!include!those!in!the!budget!as!if!you!had!
to!pay!them!out;!this!is!called!an!in;kind!contribution.!If!you!end!up!having!more!expenses!
than! originally! planned,! that! is! acceptable! as! long! as! you! can! find! the! money! to! cover! it!
from!your!employer.!A!sample!budget!can!be!found!in!Figure!1.0!on!the!next!page.!
!
!
!
!
!
ON THE QUEST TO stress LESS
8!
!
Figure!1.0!Sample!Program!Budget!
¬!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
Step&4:&Outline&the&Calendar&of&Events&
The!outline!for!the!calendar!of!events!is!a!two;month!calendar!that!presents!all!of!the!tasks!
that!need!to!be!performed!by!the!individual!or!administrator!implementing!the!program.!!
The! calendar! is! there! to! allow! for! the! administrator! to! be! well! organized! and! completely!
ready! for! the! upcoming! events.! The! calendar! will! tell! when! to! hand! out! the! two! week!
tracking!cards,!when!to!collect!the!two;week!tracking!cards,!when!to!send!out!the!health!
tip! emails,! when! to! send! out! email! reminders! about! “Stress! Walk! Thursdays”! and!
“Mediation!Mondays”,!when!to!put!posters!up!for!the!week!and!when!to!take!them!down.!!
Overall,!this!calendar!will!explain!every!item!that!the!individual!implementing!the!program!
is!required!to!do.!!During!the!planning!of!the!calendar,!is!very!important!to!find!speakers!
that!are!free!and!able!to!present!the!days!you!have!listed!for!Lunch!&!Learns.!!Make!sure!
speakers!can!come!for!the!day!you!have!scheduled!and!that!they!fit!inside!the!budget!you!
have!been!given.!
ON THE QUEST TO stress LESS
9!
!
Within! the! Supplemental! Materials! section,! a! sample! administrator! calendar! is! provided.!!
Adjust! the! calendar! to! fit! the! needs! of! the! exact! program! to! be! administered.! Also! within!
the! Supplemental! Materials! section! an! employee! calendar! that! does! not! include! all! of! the!
administrator! tasks.! ! Utilize! this! calendar! as! a! handout! to! employee! participants! or! as! a!
poster!to!inform!all!participants!of!the!schedule!of!events.!!
Step&5:&Choose&Incentives&
The! prizes! for! the! Stress! Less! Program! were! purchased! within! a! $300.00! budget.! In! the!
beginning,!the!Stress!Less!Program!directors!will!give!every!attendee!of!the!“kick!off!event”!
a!party!favor!consisting!of!a!composition!notebook!that!could!be!used!for!journaling!later!
on! in! the! Stress! Less! Program.! The! layout! of! the! prizes! is! designed! to! give! small! prizes!
($20.00!;!$50.00)!throughout!the!program,!ending!with!a!large!prize!($160.00)!at!the!final!
event!of!the!program.!All!the!prizes!are!won!through!a!raffle.!On!the!following!pages!a!list!of!
sample!prizes!that!could!be!handed!out!as!part!of!this!program!following!an!allotted!budget!
of!$300!is!provided.!
!
!
ON THE QUEST TO stress LESS
10!
!
Prizes!
•
!
•
•
•
•
•
• $300.00!budget!
4!small!prizes!given!through!out!the!program!
• 1!large!prize!at!end!of!program!
• Prizes!are!won!through!raffle!
Party!Favor:!
Item:!Fashion!composition!notebooks!
Supplier:!Dollar!Tree!
Number:!20!
Price:!$1.00/notebook!
Total:!$20.00!
Small!Raffle!Prizes!
Seminar!#1(Exercise!and!Nutrition)!
Raffle!#1:!Pedometer!and!water!bottle!
~$20.00!
Proform!multifunction!pedometer!$8.54!(Walmart)!
Nalgene!wide!mouth!glow!water!bottle!$10.35!(Walmart)!
Seminar!#2!(Relaxation!Techniques)!!
Raffle!#2:!Stress!Ball!and!Yoga!Mat!!
~$20.00!
Gold!gym!stress!ball!$8.77!(Walmart)!
Sunny!health!and!fitness!yoga!matt!$10.85!(Walmart)!
Seminar!#3!(Time!Management)!!
Raffle!#3:!Sports!Watch!!
~$30.00!
Men’s!or!Women’s!Timex!traditional!Ironman!30!lap!resin!strap!watch!$30.00!
(Amazon.com)!
!
ON THE QUEST TO stress LESS
11!
!
Seminar!#4!(Money!Management)!!
Raffle!#4:!Gift!Card!!
$50.00!
Visa!Prepaid!gift!of!$50.00!dollars.!Can!spend!wherever!they!choose.!(Visa.com)!
Final!Large!Prize!!
Final!Prize:!Wii!!
~$160.00!
Wii!with!Wii!Sports!Resort!$149.00!(Amazon.com)!!
!
&
&
ON THE QUEST TO stress LESS
12!
!
Phase&2:&Promoting&The&Program&
The! second! phase! of! program! is! to! promote! the! upcoming! events! and! activities! to! the!
employees.!!Program!promotion!is!a!key!element!in!making!sure!that!employees!are!aware!
of!the!program!and!building!excitement!around!participating!in!the!program.!!As!a!rule!of!
thumb,!it!is!suggested!to!provide!the!promotional!messages!to!your!audience!seven!times!
in! seven! ways.! ! Different! employees! will! respond! to! different! promotional! items,! so! it! is!
critical!to!have!a!variety!of!mix!methods!for!message!delivery.!!It!is!also!recommended!to!
promote!the!program!approximately!2!weeks!prior!to!the!kick;off!to!build!excitement!and!
ensure! that! all! employees! are! aware! of! their! opportunity! to! participate.! Below! are!
suggested!promotional!ideas.!!Included!in!the!Administrator!Calendar!of!Events!provided!in!
the! Supplemental! Materials! Section,! are! estimated! dates! on! which! to! distribute! the!
promotional!materials.!!
1. Letter! from! the! executive! endorsing! the! program! (a! sample! copy! of! an! executive!
letter!is!provided!within!the!Supplemental!Materials!Section)!
2. Posters!hung!around!the!building!in!high;traffic!areas!(a!sample!promotional!poster!
is!supplied!within!the!Supplemental!Materials!Section)!
3. Emails!sent!to!each!employee!
4. Management!announcements!at!staff!meetings!
5. Announcements!on!social!media!sites—Twitter!and!Facebook!
6. Flyers!put!in!each!employee’s!mailbox!(or!car)!
7. Announcements!on!organization’s!intranet!
8. Word!of!mouth!beginning!with!the!Wellness!Coordinator!and!task!force,!followed!by!
top!management!
9. Story!in!Wellness!or!other!company;wide!newsletter!
10. Advertisements!on!company!televisions!(if!available)!
11. Text!message!alert!on!company!phones!
!
Phase&3:&Delivering&The&Program&
The! third! phase! of! the! program! is! the! implementation! and! delivery! of! the! program.! ! If!
Phase!1!and!Phase!2!have!been!completed!successfully,!this!phase!will!be!easy!to!execute.!!
ON THE QUEST TO stress LESS
13!
!
During!Step!4!of!the!planning!process,!a!sample!calendar!of!events!is!developed.!Below!is!a!
description!of!each!of!the!components!of!the!program,!as!they!would!be!delivered!during!
Phase!3.!!
Kickoff&Event&
The!kickoff!for!the!On&the!Quest&to&Stress&Less!program!will!take!place!on!the!Friday!before!
activities! for! the! program! commence.! The! administrator! and! his/her! team! will! have!
already! worked! on! preparation! and! promotional! materials! for! the! program! for!
approximately! two! weeks! before! the! Kickoff,! but! this! event! signifies! the! beginning! of! the!
program!for!the!employees.!!
!
A! few! important! items! need! to! happen! at! this! Kickoff.! Firstly,! employees! need! to! be!
introduced!to!the!topic!of!stress!through!a!short,!yet!informative!seminar.!Either!a!speaker!
or! the! administrator! could! give! this! presentation.! Within! the! Supplemental! Materials!
Section!are!additional!handouts!pertaining!to!relaxation!techniques,!life!skills,!coping!skills,!
and! mindfulness! and! cognitive! restructuring.! These! handouts! can! be! supplemental!
materials!to!the!seminar!or!provided!as!educational!information!to!participants.!!
!
At! the! event,! employees! will! also! be! asked! to! fill! out! a! short! questionnaire! (found! in! the!
Supplemental! Materials! Section)! when! they! arrive.! The! data! collected! from! the!
questionnaire!will!be!used!for!evaluating!the!program.!!!
!
Lastly,!incentives!will!be!described!and!the!program!calendar!and!first!two;week!tracking!
card!will!be!explained!and!handed!out!to!each!employee.!Lunch!or!snacks!will!be!served!in!
order! to! increase! participation! and! peak! interest! in! the! program.! It! is! recommended! that!
the! administrator! advise! a! member! of! upper! management! to! be! present,! encourage! the!
employees,! and! endorse! the! program.! Employees! will! be! more! likely! to! participate! in! the!
program!if!they!see!a!positive!example!set!by!top!management!firsthand.!
ON THE QUEST TO stress LESS
14!
!
Weekly&Email&Tips&
Each!Monday!throughout!the!program,!the!administrator!will!send!a!“stress!less”!tip!to!all!
employees!via!a!company;wide!email.!Eight!tips!will!be!sent!out!throughout!the!duration!of!
the!program.!These!emails!can!contain!any!relevant!tip!that!could!help!employees!combat!
their!stress;!do!not!be!afraid!to!add!tips!that!have!worked!for!you!personally.!However,!it!
would!be!helpful!to!coordinate!the!tips!with!the!various!Lunch!‘N!Learns!in!order!to!revisit!
the!most!important!topics.!For!example,!our!1st!and!2nd!tips!correspond!with!the!Exercise!
and!Nutrition!Lunch!‘N!Learn!that!will!be!held!on!Week!2;!our!3rd!and!4th!tips!correspond!
with!the!Relaxation!Technique!Lunch!‘N!Learn!held!on!Week!4,!and!so!on.!Employees!will!
be!likely!to!identify!with!themes.!Once!tips!have!been!distributed!via!email,!they!will!have!
blank! spaces! on! the! employee! two;week! cards! so! that! employees! have! a! chance! to! earn!
points! for! trying! the! idea.! An! example! of! 8! sample! email! tips! can! be! found! in! the!
Supplemental!Materials!Section.!
Meditation&Monday&&&Stress&Walk&Thursdays&
As!a!way!to!provide!stress!management!opportunities!in!the!workplace,!this!program!has!
two! programs! to! implement! on! a! weekly! basis;! Monday! Meditation! and! Stress! Walk!
Thursdays.!Every!Monday!of!the!eight;week!program,!employees!will!have!the!opportunity!
to! complete! a! 10! to! 15! minute! guided! meditation! in! an! unoccupied,! quiet! meeting! room.!
The!group!will!meet!outside!the!main!meeting!room!at!1!PM.!The!administrator!or!another!
member!of!the!task!force!is!tasked!with!facilitating!the!meditation!each!week.!!
!
Every!Thursday!of!the!eight;week!program,!employees!will!have!the!opportunity!to!take!a!
20!to!30!minute!walk!with!a!group!to!help!relieve!some!stress.!The!group!will!meet!at!11!
AM! at! the! front! stairs.! The! administrator! or! another! member! of! the! task! force! is! tasked!
with!leading!the!walks!each!week.!!Within!the!Supplemental!Materials!Section,!posters!for!
each!of!these!events!are!provided.!
Lunch&‘N&Learns&
Lunch! &! Learns! are! an! opportunity! for! learning! in! the! workplace.! Typically,! someone!
presents!on!a!topic!they!are!knowledgeable!about.!The!presenter!can!be!a!member!of!the!
ON THE QUEST TO stress LESS
15!
!
office!or!someone!from!outside!of!the!office.!The!employer!can!provide!lunch,!but!it!is!not!
required.! Lunch! can! also! be! brought! in! by! each! employee.! These! events! usually! take! an!
hour!or!less,!so!it!does!not!interrupt!the!normal!lunch!hour!in!the!office.!The!four!Lunch!‘N!
Learn! topics! of! this! program! are! exercise! &! nutrition,! relaxation! techniques,! time!
management! skills,! and! money! management! skills.! Within! the! Supplemental! Materials!
Section,! a! poster! for! each! of! the! lunch! and! learns! is! provided.! ! In! order! to! evaluate! the!
success!of!each!of!the!lunch!and!learns,!attendees!will!be!asked!to!fill!out!a!feedback!form.!!
Sample!forms!are!provided!within!the!Supplemental!Materials!Section.!!
Tracking&Cards&and&Prize&Drawings&&
The! two;week! tracking! cards! are! set! up! for! the! employee! to! track! their! progress! in! the!
program.!!There!will!be!a!total!of!four!two;week!tracking!cards!throughout!the!duration!of!
the! eight! week! program! (Samples! of! the! tracking! cards! are! included! within! the!
Supplemental!Materials!Section)!Each!Monday,!a!card!will!be!given!to!each!employee!with!
the!events!that!are!going!on!throughout!those!two!weeks!of!concentration.!!If!they!attend!
an!event!that!is!already!on!their!card!(ex.!–!Meditation!Monday),!they!will!be!able!to!put!a!
check! mark! and! count! that! item! towards! their! points.! ! Throughout! the! two! weeks,! there!
will!be!days!that!have!no!events!planned;!however!the!employee!still!has!an!opportunity!to!
get! points! for! this! day.! ! On! the! left! hand! side! of! their! two;week! card! will! be! options! to!
choose!from!that!the!employee!can!implement!during!working!hours.!!Once!the!employee!
has!completed!an!item!from!the!left!hand!column,!they!can!write!in!on!the!blank!space!for!
the!day!to!get!a!point!for!that!item.!!
!
Employees! need! at! least! six! check! marks! on! their! two;week! cards! saying! that! they!
participated!in!a!scheduled!event!or!designated!stress!management!activity!in!order!to!turn!
in!their!two;week!card!for!the!prize!drawings.!The!administrator!will!keep!each!two;week!
card! that! meets! the! aforementioned! requirements! and! enter! them! into! the! grand;prize!
drawing!at!the!end!of!the!program.!!
ON THE QUEST TO stress LESS
16!
!
Celebration&Event&&
The!major!item!of!business!for!the!Celebration!event!is!to!ask!each!employee!to!fill!out!the!
post;program! questionnaire! (found! in! the! Supplemental! Materials! Section).! This!
questionnaire!is!vital!for!the!administrator!to!evaluate!the!program.!This!process!will!take!
place!at!the!beginning!of!the!event.!
!
After! the! questionnaire! is! filled! out,! the! true! celebration! can! begin.! The! event! will! be!
informal;!food!and!drinks!can!be!served.!As!promised,!the!big!prize!(a!Nintendo!Wii)!will!be!
won! through! a! raffle.! Additionally,! employees! are! encouraged! to! share! their! own! success!
stories! and,! at! the! very! least,! reflect! on! the! program.! The! program! administrator! and!
members!of!the!task!force!could!share!their!stories!from!the!program.!The!same!member!of!
upper;management! who! attended! the! Kickoff! event! can! come! to! congratulate! the!
employees! and! encourage! them! to! continue! their! newly! found! healthy! habits.! The!
administrator! can! be! as! imaginative! as! he/she! likes! when! planning! this! event,! as! long! as!
he/she!keeps!the!budget!in!mind.!
ON THE QUEST TO stress LESS
17!
!
Phase&4:&Evaluating&The&Program&
The!final!phase!of!the!program!is!evaluation.!!Evaluation!of!the!Stress!Less!program!is!done!
to!assess!the!quality!of!the!program,!identify!ways!to!improve!the!quality!of!the!program,!
and!determine!overall!effectiveness!of!the!program.!The!evaluation!will!determine!to!what!
extent!the!program!goals!and!objectives!have!been!achieved.!The!goals!and!objectives!were!
identified! during! Phase! 1.! The! evaluation! will! also! provide! an! explanation! of! the! value! of!
the! program,! justify! the! use! of! the! budgeted! funds! for! the! program,! and! determine! if! the!
program!funding!will!continue,!discontinue!or!expand!in!the!future.!!
!
In! order! to! gather! data! upon! which! to! evaluate! the! program,! a! questionnaire! will! be!
provided!to!the!participating!employees!pre!(Kickoff!Event)!and!post!(Celebration!Event)!
program.! In! order! to! ensure! a! high! percentage! of! questionnaire! completion,! it! will! be!
provided!during!the!group!events!(Kickoff!and!Celebration)!and!employees!will!be!required!
to! complete! the! questionnaire! before! leaving! the! event.! Additional! data! will! be! collected!
after!each!of!the!lunch!and!learns!through!attendee!feedback!forms.!A!sample!pre!and!post!
program! questionnaire! and! the! lunch! and! learn! feedback! forms! are! provided! within! the!
supplemental!materials!section.!!
!
&
ON THE QUEST TO stress LESS
18!
!
Supplemental&Materials&
The!following!materials!will!help!in!promoting!and!delivering!the!program.!!
!
&
ON THE QUEST TO stress LESS
19!
!
Administrator&Calendar&of&Events&&
Month!One!
Stress2Management2Program
Sunday
Monday
Tuesday
Put$up$Posters$in$High/
Traffic$Areas;$Announce$
Program$on$Social$Media
Wednesday
Update$Social$Media
Thursday
Friday
Saturday
Advise$Management$to$
Announce$the$Program$
at$a$Staff$Meeting;$
Distribute$Flyers;$Update$
Social$Media
Legend
Lunch$'N$Learns
Prizes
Social$Media
Emails
Meditation$Monday
Posters/Flyers
Prepare$for$Event
Stress$Walk
Executive$Support
Kick/Off/CelebrationOther$Promotional$Activities
Collect$Cards
!
!
!
ON THE QUEST TO stress LESS
20!
!
Month!Two!
Stress2Management2Program
Sunday
Monday
Tuesday
Send$out$Company/Wide$
Email;$Announce$Program$on$
Prepare$for$Kick/Off
the$Intranet;$Update$Social$
Media
Wednesday
Update$Social$Media;$
Distribute$Letter$from$
the$Executive;$Prepare$
for$Kick/Off
Thursday
Friday
Saturday
Send$Reminder$Email;$
Send$Text$Message$Alert;$
Prepare$for$Meditation$
Send$Reminder$Email;$
Monday;$Conduct$Kick/
Prepare$for$Kick/Off
Off
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Facilitate$Lunch$'N$Learn;$
Monday;$Facilitate$
Prepare$for$Stress$Walk
Put$up$New$Posters
Meditation$Monday;$Prepare$
Materials$for$Lunch$'N$Learn
Reminder$Email$about$
Stress$Walk;$Facilitate$
Stress$Walk
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Monday;$Facilitate$
Meditation$Monday$$$$$
Reminder$Email$about$
Stress$Walk;$Facilitate$
Stress$Walk
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Monday;$Facilitate$
Meditation$Monday;$
Facilitate$Lunch$'N$Learn;$
Facilitate$Prize$Drawing
Reminder$Email$about$
Stress$Walk;$Facilitate$
Stress$Walk
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Monday;$Facilitate$
Meditation$Monday
Reminder$Email$about$
Stress$Walk;$Facilitate$
Stress$Walk
Collect$Cards;$Prepare$
Materials$for$Lunch$'N$
Learn;$Prepare$Prizes
Collect$Cards;$Prepare$
Prizes
Legend
Lunch$'N$Learns
Prizes
Social$Media
Emails
Meditation$Monday
Posters/Flyers
Prepare$for$Event
Stress$Walk
Executive$Support
Kick/Off/CelebrationOther$Promotional$Activities
Collect$Cards
&
&
&
ON THE QUEST TO stress LESS
21!
!
Month!Three!
Stress2Management2Program
Sunday
Monday
Tuesday
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Perpare$Materials$for$
Monday;$Facilitate$
Lunch$'N$Learn
Meditation$Monday;$Prize$
Drawing
Wednesday
Thursday
Saturday
Reminder$Email$about$
Facilitate$Lunch$'N$Learn Stress$Walk;$Facilitate$
Stress$Walk
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Monday;$Facilitate$
Meditation$Monday
Reminder$Email$about$
Stress$Walk;$Facilitate$
Stress$Walk
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Monday;$Facilitate$
Facilitate$Lunch$'N$Learn;$
Meditation$Monday;$
Put$up$New$Posters
Facilitate$Prize$Drawing;$
Prepare$Materials$for$Lunch$
'N$Learn
Reminder$Email$about$
Stress$Walk;$Facilitate$
Stress$Walk
Email$Weekly$Tip;$Reminder$
Email$about$Meditation$
Monday;$Facilitate$
Meditation$Monday
Reminder$Email$about$
Stress$Walk;$Facilitate$
Stress$Walk
Email$Reminder$for$
Celebration;$Facilitate$Prize$
Prepare$for$Celebration
Drawing;$Prepare$for$
Celebration
Friday
Collect$Cards;$Prepare$
Prizes
Collect$Cards;$Prepare$
Prizes
Email$Reminder$for$
Celebration;$Facilitate$
Celebration$with$Big$
Prize$Drawing
Legend
Lunch$'N$Learns
Prizes
Social$Media
Emails
Meditation$Monday
Posters/Flyers
Prepare$for$Event
Stress$Walk
Executive$Support
Kick/Off/CelebrationOther$Promotional$Activities
Collect$Cards
&
!
&
ON THE QUEST TO stress LESS
22!
!
Participant&Calendar&of&Events&
Month!One!
Stress2Management2Program
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Kick%Off
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,Lunch,'N,Learn:,
Meditation,Monday,,,,, Exercise,and,Nutrition
Stress,Walk
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Meditation,Monday,,,,,
Stress,Walk
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Meditation,Monday,,,,,
Lunch,'N,Learn:,
Relaxation,Technique,,,,,,,,,,,,,
Prize,Drawing
Stress,Walk
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Meditation,Monday
Stress,Walk
Card,Due
Card,Due
!
!
!
ON THE QUEST TO stress LESS
23!
!
Month!Two!
Stress2Management2Program
Sunday
Monday
Tuesday
Wednesday
Thursday
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Meditation,Monday,,,,,
Prize,Drawing
Lunch,'N,Learn:,Time,
Stress,Walk
Management
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Meditation,Monday
Stress,Walk
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Lunch,'N,Learn:,Money,
Meditation,Monday,,,,,
Management
Prize,Drawing
Stress,Walk
Email,Tip,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Meditation,Monday
Stress,Walk
Friday
Saturday
Card,Due
Card,Due
Celebration!,(Big,Prize,
Drawings)
Prize,Drawing
!
!
!
ON THE QUEST TO stress LESS
24!
!
Sample&letter&from&an&executive&
!
To!Employees:!
!
I!would!like!to!start!by!saying,!thank!you!for!the!great!job!you!are!doing!!Each!and!every!
one!of!you!is!so!important!to!our!team!providing!our!customers!with!knowledgeable!and!
friendly!assistance!whenever!needed.!
!
We!are!fortunate!to!have!the!extra!privilege!of!having!an!active!Wellness!Coordinator!and!
Committee!at!our!worksite.!These!individuals!work!hard!at!pursuing!activities!and!events!
that!will!not!only!improve!the!quality!of!our!lives!by!making!us!more!aware!of!wellness,!but!
to!have!fun!at!our!work!environment!as!well.!
!
Over! the! next! two! months,! our! team! will! have! the! opportunity! to! participate! in! a! new!
program,!On&the&Quest&to&Stress&Less.!This!program!is!designed!to!educate!our!team!about!
health! ways! to! manage! stress,! teach! us! the! skills! necessary! to! be! able! to! change! our!
behaviors,! and! provide! opportunities! to! encourage! healthy! stress! management! behaviors!
in!our!workplace.!
!
I!look!forward!to!all!the!ways!we!will!be!working!together!in!the!future,!and!I!encourage!all!
of! you! to! take! advantage! of! the! programs! provided! by! the! wellness! committee.! Let’s! all!
begin!our!wellness!journey!by!starting!On&the&Quest&to&Stress&Less!!!
!
Sincerely,!
!
!
!
!
&
ON THE QUEST TO stress LESS
25!
!
Promotional&Poster&
!
!
!
ON THE QUEST TO stress LESS
26!
stressed?
stress
on the quest to
LESS
stay tuned for your
new employee stress
management program
!
Supplemental&Handouts&
!
!
!
ON THE QUEST TO stress LESS
28!
stress
on the quest to
LESS
Relaxation
Techniques
WHERE DO I START?
Stretch.
COMPOSE A MANTRA.
Mini Massage.
VIsualize calm.
MEDITATE.
Breathe.
stress
on the quest to
LESS
Life skills
No act of kindness, however
small, is ever wasted.
aesop
JUST SAY NO.
FALL FOR PUPPY LOVE.
CHANGE THE WAY YOU COOk.
PLAN EACH DAY.
Keep your receipts.
START SAVING UP.
USE CASH.
FOCUS.
PAY YOURSELF FIRST.
TIME MANAGEMENT.
PLAN AHEAD.
PAY ATTENTION TO YOURSELF.
stress
on the quest to
LESS
Coping skills
TIPTOE THROUGH THE TULIPS
FAce your problems.
GET ACTIVE.
JOURNAL.
SHAKE IT UP.
SLEEP.
MUNCH SOME SNACKS.
PHYSICAL ACTIVITY.
GOOF OFF.
NUTRITION.
TAKE A WALK.
the only secret to getting ahead is getting started. mark twain
Mindfulness & Cognitive
stress
on the quest to
RESTRUCTURING
LESS
WHERE DO I START?
Be Positive.
SELF IMAge.
STOP COMPARISONS.
BRIGHTEN THE DAY.
!
Pre^&and^&Post&Program&Questionnaire&
ON THE QUEST TO Stress LESS - Survey!!
Purpose:! ! The! purpose! of! this! questionnaire! is! to! gather! data! to!
assess!the!amount!of!stress!experienced!by!employees,!the!impact!of!
stress!on!employees,!and!the!need!for!stress!management!education!
and!resources!at!our!office.!!
Directions:!!Please!answer!the!following!questions!honestly!and!to!the!best!of!your!ability.!
Thank!you!for!your!participation.!!
Which of the following would you identify as factors that lead to negative stress?
(Please circle yes or no)
1.
Work
Yes
No
2.
Family Obligations
Yes
No
3.
Friend/social obligations
Yes
No
4.
Intimate relationships
Yes
No
5.
Finances
Yes
No
6.
Personal health
Yes
No
7.
List additional
Yes
No
!
8. Of the above factors that lead to negative stress, which of the following have been a
cause of your own personal stress within the past 6 months?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
ON THE QUEST TO stress LESS
33!
!
9. On a scale of 1 – 10 (1 being no stress and 10 being extremely stressed), in the past 6
months, how would you rate your average level of stress?
1
2
3
4
5
6
7
8
9
10
Please use this code below to select what best describes your feelings:
VF- Very Frequently
F- Frequently
O- Occasionally
R- Rarely
VR- Very Rarely
N- Never
In the past 6 months, how often have you experienced any of the following?
!
10. Muscle tension
(particularly in back,
neck, and shoulders)
11. Headaches or
migraines
12. Irritability
13. Difficulty
concentrating
14. Excessive sweating
15. Fatigue or sleep
disturbances
ON THE QUEST TO stress LESS
VF
F
O
R
VR
N
VF
F
O
R
VR
N
VF
F
O
R
VR
N
VF
F
O
R
VR
N
VF
F
O
R
VR
N
VF
F
O
R
VR
N
34!
!
Please use the code below to best select what best describes your feelings:
SA - Strongly Agree
A- Agree
N- Neutral
D- Disagree
SD- Strongly Disagree
!
16. I feel confident in my
ability to manage my own
stress
17. I feel that I can identify
factors in my life that lead
to negative stress
18. I feel that I know what
causes me to be stressed
19. I feel that I could benefit
from learning more ways
to manage my stress
SA
A
N
D
SD
SA
A
N
D
SD
SA
A
N
D
SD
SA
A
N
D
SD
SA
A
N
D
SD
SA
A
N
D
SD
SA
A
N
D
SD
20. I feel that I know
techniques that would
help me manage my
stress
21. I feel I have the skills
necessary to execute
stress management
techniques
22. I feel confident in my
ability to handle my
personal problems
ON THE QUEST TO stress LESS
35!
!
23. My workplace provides
SA
resources to help me
manage my stress
A
N
D
SD
24. List the resources that are available to you in the workplace to help you manage your
stress
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
25. Please list any resources outside the workplace that you know about to help you
manage your stress.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
26. On a scale of 1 to 10 (1 being no interest and 10 the greatest interest) what is your
interest in having resources and tools made available in the office for stress
management?
1
2
3
4
5
6
7
8
9
10
27. On a scale of 1 to 10 (1 being no desire and 10 being the greatest desire) how much
desire do you have to better manage your stress?
1
2
3
4
5
6
7
8
9
10
28. On a scale of 1 to 10 (1 being no desire and 10 the greatest desire) how much desire do
you have to lessen your physical and mental symptoms of stress?
1
2
3
4
ON THE QUEST TO stress LESS
5
6
7
8
9
10
36!
!
29. Do you feel that if you understood stress management techniques and gained the
necessary skills to execute those techniques, you would be able to better manage your
stress?
a. Definitely
b. Very probably
c. Probably
d. Possibly
e. Probably not
f. Very probably not
30. Please identify two or more techniques that you know you could manage your stress
whether you have tried them or not.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
31. During a typical week how many times do you utilize a stress management technique?
a. Less than 1 time per week
b. 1 - 2 times per week
c. 3 - 4 times per week
d. More than 5 times per week
32. Over the past 8 weeks, how often have you utilized a stress management technique?
a. Never
b. Less than 1 time per week
c. 1 - 2 times per week
d. 3 - 4 times per week
e. More than 5 times per week
33. What techniques have you utilized in the past 8 weeks?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
__________________
ON THE QUEST TO stress LESS
37!
!
34. Do you feel that if you regularly performed stress management techniques you could
lessen the negative physical and mental symptoms of stress?
a. Definitely
b. Very probably
c. Probably
d. Possibly
e. Probably not
f. Very probably not
35. Do you currently have a healthy habit to manage stress?
a. Yes
b. No
36. Have you created a healthy habit to manage stress within the past 8 weeks?
a. Yes
b. No
!
!
!
ON THE QUEST TO stress LESS
38!
!
Weekly&Email&Tips&
!
!
!
ON THE QUEST TO stress LESS
39!
stress
on the quest to
LESS
Exercise & Nutrition
whole is best
GIVE A NOD TO NATURE
stress
on the quest to
LESS
Relaxation Techniques
COMPOSE A MANTRA
Join in on stress relief journaling
stress
on the quest to
LESS
Time Management
maximize your minutes
de clutter
de stress
stress
on the quest to
LESS
Money Management
Go green
keep tabs on your totals
!
Monday&Meditation&and&Stress&Walk&Thursday&Posters&
!
!
ON THE QUEST TO stress LESS
44!
stress
on the quest to
LESS
Meditation
MONDAY
Every Monday at 1:00 PM
room number: 100
stress
on the quest to
LESS
Stress Walk
thursday
Every Thursday at 11:00 AM
Meet at room: 100
!
Lunch&and&Learn&Posters&
!
!
ON THE QUEST TO stress LESS
47!
stress
on the quest to
LESS
Relaxation
Technique
lunch n learn
Monday of 3rd Week
room number: 100
stress
on the quest to
LESS
Exercise &
nutrition
lunch n learn
Tuesday of 1st Week
room number: 100
stress
on the quest to
LESS
TIME
Management
lunch n learn
Wednesday of 5th Week
room number: 100
stress
on the quest to
LESS
Money
Management
lunch n learn
Tuesday of 7th Week
room number: 100
!
Lunch&and&Learn&Feedback&Forms&
!
LUNCH!&!LEARN!FEEDBACK!FORM!
SEMINAR!TITLE:!Relaxation!Techniques!
Did!this!lunch!and!learn!meet!your!expectations?!
!
1. Yes!
2. No!
Did!the!presenter!provide!you!with!new!information?!
!
1. Yes!
2. No!
At! this! seminar,! did! you! learn! the! skills! needed! to! execute! relaxation! techniques! on! your!
own?!
!
1. Yes!
2. No!
If! yes,! please! name! one! relaxation! technique! that! you! feel! you! have! learned! the! skills! to!
execute!as!a!result!of!this!lunch!and!learn.!
!
!
!!
Would!you!recommend!this!seminar!to!your!colleagues!if!it!was!offered!again?!
!
1. Yes!
2. No!
Please!share!any!additional!comments!on!what!we!could!do!to!improve!this!seminar.!
!
!
!
ON THE QUEST TO stress LESS
52!
!
LUNCH!&!LEARN!FEEDBACK!FORM!
!
SEMINAR!TITLE:!Exercise!and!Nutrition!
Did!this!lunch!and!learn!meet!your!expectations?!
!
1. Yes!
2. No!
Did!the!presenter!provide!you!with!new!information?!
1. Yes!
2. No!
!
At! this! seminar,! did! you! learn! the! skills! needed! to! execute! techniques! using! exercise! and!
nutrition!that!will!help!you!manage!your!stress?!
1. Yes!
2. No!
!
If!yes,!please!name!one!technique!that!you!feel!you!have!learned!the!skills!to!execute!as!a!
result!of!this!lunch!and!learn.!
!
!
!!
Would!you!recommend!this!seminar!to!your!colleagues!if!it!was!offered!again?!
1. Yes!
2. No!
!
Please!share!any!additional!comments!on!what!we!could!do!to!improve!this!seminar.!
!
!
!
!
!
ON THE QUEST TO stress LESS
54!
!
LUNCH!&!LEARN!FEEDBACK!FORM!
SEMINAR!TITLE:!Time!Management!
Did!this!lunch!and!learn!meet!your!expectations?!
1. Yes!
2. No!
!
Did!the!presenter!provide!you!with!new!information?!
1. Yes!
2. No!
!
At! this! seminar,! did! you! learn! the! skills! needed! to! execute! time! management! techniques!
that!could!help!you!manage!your!stress?!
1. Yes!
2. No!
!
If!yes,!please!name!one!technique!that!you!feel!you!have!learned!the!skills!to!execute!as!a!
result!of!this!lunch!and!learn.!
!
!
!!
Would!you!recommend!this!seminar!to!your!colleagues!if!it!was!offered!again?!
!
1. Yes!
2. No!
Please!share!any!additional!comments!on!what!we!could!do!to!improve!this!seminar.!
!
!
!
!
!
ON THE QUEST TO stress LESS
55!
!
LUNCH!&!LEARN!FEEDBACK!FORM!
SEMINAR!TITLE:!Money!Management!
Did!this!lunch!and!learn!meet!your!expectations?!
1. Yes!
2. No!
!
Did!the!presenter!provide!you!with!new!information?!
1. Yes!
2. No!
!
At!this!seminar,!did!you!learn!the!skills!needed!to!execute!money!management!techniques!
that!could!help!you!manage!your!stress?!
1. Yes!
2. No!
!
If!yes,!please!name!one!technique!that!you!feel!you!have!learned!the!skills!to!execute!as!a!
result!of!this!lunch!and!learn.!
!
!
!!
Would!you!recommend!this!seminar!to!your!colleagues!if!it!was!offered!again?!
!
1. Yes!
2. No!
Please!share!any!additional!comments!on!what!we!could!do!to!improve!this!seminar.!
!
!
!
!
ON THE QUEST TO stress LESS
56!
!
Tracking&Cards&
&
&
ON THE QUEST TO stress LESS
57!
stress
on the quest to
LESS
Monday
Exercise & Nutrition
WeekS 1 & 2
Tuesday
Wednesday
Thursday
Week 1
GROUP
WALK
MEDITATION
MONDAY
Friday
things to do on
your open spaces!
• Keep a daily food
journal
• Get away from your
desk and walk for 10
minutes
EXERCISE &
NUTRITION:
HOW IT
MANAGES
YOUR DAILY
STRESS
• Wake up today and
tell yourself it’s going
to be a good day!
Week 2
• Take a 10 minute
break and imagine
happy things!
MEDITATION
MONDAY
MAKE A
STRESS BALL
GROUP
WALK
• Save money by
drinking coffee
supplied at the office
stress
on the quest to
LESS
Monday
Relaxation Techniques
WeekS 3 & 4
Tuesday
Wednesday
Thursday
Week 3
GROUP
WALK
relaxation
techniques:
how to cope
with stress
Friday
things to do on
your open spaces!
• Keep a daily food journal
• Get away from your desk
and walk for 10 minutes
• Wake up today and tell
yourself it’s going to be a
good day!
MEDITATION
MONDAY
• Take a 10 minute break
and imagine happy things!
Week 4
• Save money by drinking
coffee supplied at the office
MEDITATION
MONDAY
GROUP
WALK
stress
on the quest to
LESS
Monday
Time Management
WeekS 5 & 6
Tuesday
Wednesday
Thursday
Week 5
GROUP
WALK
MEDITATION
MONDAY
things to do on
your open spaces!
• Keep a daily food journal
• Get away from your desk and
walk for 10 minutes
• Wake up today and tell yourself
it’s going to be a good day!
time
management:
ways to
be more
productive
• Take a 10 minute break and
imagine happy things!
• Save money by drinking coffee
supplied at the office
Week 6
MEDITATION
MONDAY
Friday
GROUP
WALK
stress
on the quest to
LESS
Monday
Money Management
WeekS 7 & 8
Tuesday
Wednesday
Thursday
Week 7
GROUP
WALK
Friday
things to do on
your open spaces!
• Keep a daily food journal
• Get away from your desk and
walk for 10 minutes
• Wake up today and tell yourself
it’s going to be a good day!
• Take a 10 minute break and
imagine happy things!
• Save money by drinking coffee
supplied at the office
Week 8
MEDITATION
MONDAY
Money
Management:
how to make
a budget
MEDITATION
MONDAY
GROUP
WALK
!
Resources&
American!Institute!of!Stress!(AIS).!(2011).!Stress.!Retrieved!from!
http://www.stress.org/Stress.htm!
American!Psychological!Association!(APA).!(2010).!Stress&in&America.&Retrieved!from!
http://www.apa.org/news/press/releases/stress/national;report.pdf!
Bower,!B.L.,!Johnson,!L.G.,!&!Schwartz,!R.A.!(2000).!Managing!stress!among!adult!women!
students!in!community!college.!Community&College&Journal&of&Research&and&Practice,!
24(4).!Retrieved!from!Academic!Search!Premier!database.!
Hunnicutt,!D.!(2007).!Stressed!Less.!WELCOA’s&Absolute&Advantage&Magazine,!6(8),!31;35.!
Mayo!Foundation!for!Medical!Education!and!Research!(Mayo).!(2010).!Stress:&Constant&
stress&puts&your&health&at&risk.&Retrieved!from!
http://www.mayoclinic.com/health/stress/SR00001!
NIOSH.!(1999).!Stress.at!work.!In!Centers!for!Disease!Control!and!Prevention.!Retrieved!
from!http://www.cdc.gov/niosh/docs/99;101/#c!
!
ON THE QUEST TO stress LESS
62!