Online Workshop
Discussion: How do you define stress? The dictionary defines stress as “a state of mental or emotional strain or tension resulting
from adverse or very demanding circumstances.” When we’re feeling overloaded, threatened or fearful – stressed – our bodies
instinctively make more adrenaline, our breathing and heartrate change, and our muscles tense, which can all cause headaches,
exhaustion, irritability, and an inability to concentrate. Stress cannot be escaped or ignored, and everyone can sense its presence.
Imagine immersing a sponge in a bucketful of water and holding it there until it’s completely saturated. When you pull the sponge
out of the water, even if you pretend it’s perfectly dry, it naturally drips on everything. When you are immersed in stress and reach
“emotional saturation” – that “I just can’t take any more!” point – that’s when, even if you pretend you’re perfectly fine, everyone
around you is affected by your attitude, words and actions. Naturally, you drip stress like that messy sponge.
What do you do with a soaked sponge? Hold it over a bucket and “express” the excess water. “Express” means to squeeze out. Self-
expression is simply the practice of squeezing out our saturated minds, hearts and bodies to relieve stress and improve our
quality of life. The “bucket” might be meditation, working out, time outdoors, journaling, music, painting, dancing, cooking,
gardening, fixing a car, building something or countless other activities that can restore our capacity to absorb life.
We’ve all tried to be “super sponges” – taking care of other people by pushing ourselves and pretending we’re fine, until we
explode and hurt the very people we’re trying to protect or impress, which only adds to our distress. Eventually, experience
teaches us the humility and wisdom to admit and respect our natural limits.
STRESS: No Need to Make a Mess
915-562-7660 - 616 N. Virginia St. - El Paso, TX 79902
Lesson 1
Handout:
The Purpose of Crying
Resume Discussion: Until we squeeze out our sponge, we can’t absorb any more. When we can’t or won’t express ourselves, we
get so full of stress and old emotions that we can’t feel new ones. We become numb, insensitive or emotionally dead. If someone
demands a genuine emotional response from us, we might even feel threatened, get angry and explode.
Threats to health, life, love, security are all stressful. They cause suffering and make us vulnerable, but they also transform us.
Stress can be what inspires us to re-evaluate our lifestyles and priorities. By understanding our weaknesses, we can discover new
physical, mental and spiritual strength.
Appropriate self-expression is the key to relieving stress, protecting ourselves and others from hurtful attitudes, words and
actions, and maintaining our health and stability.
Handout:
People with Anxiety Disorders are Hiding these 5 Superpowers
Meditation and Writing Prompt: Sit up, feet flat on the floor, spine straight, head lifted. Breathe deeply, relax, focus
inward. Remember a personal experience when you held in too much stress. What happened? How did it feel? Begin
writing when you’re ready.
Handout:
Harvard Unveils MRI Study Proving Meditation Literally Rebuilds the Brain's Gray Matter in 8 Weeks
Read Aloud: I encourage everyone to share, but will respect your privacy. Also, although I will occasionally make
suggestions ondealing with personal situations, members of the group should be cautious about offering unsolicited
advice.
Conclusion: Stress is normal. Notice your body’s physical early warning signs. Restore balance by doing something.
Breathe, write feelings and fears, do your best in the moment then reward yourself with something that restores your
sense of peace.
Break / Stretch
Meditation and Writing Prompt: Sit up, feet flat on the floor, spine straight, head lifted. Breathe deeply, relax, focus
inward. Stress is a form of suffering. Do you believe that good can come from suffering? Are you grateful for anything
you suffered through in your past? If so, why? Write when you’re ready.
Read Aloud
Conclusion:
Stress is a natural response to being alive. It’s how we feel when we’re suffering through change, evolving
mentally, physically, emotionally and spiritually.
Four Seasons Beauty Program
100% of all donations to the Rio
Grande Cancer Foundation remain
in the El Paso area and are used to
support programs and projects
benefiting El Paso area cancer
patients and their friends, family
and caregivers.
We are pleased to accept
contributions in memory of or in
tribute to people whose lives are
impacted by cancer. Funds like
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The Four Seasons Beauty Program
provides practical assistance for
women experiencing hair loss due
to chemotherapy. The program
also provides for support garments
for conditions associated with
surgery and post-treatment. All of
our services are provided free of
charge. Wigs, hats and scarves are
available at the main office on 616
N. Virginia, Suite D location and in
limited supply at Texas Oncology's
Grandview and Gateway locations,
as well as the 10th floor of William
Beaumont Medical Center.
An important part of recovery is
feeling great about your body. We
have hand-selected mastectomy
bras that meet your needs without
sacrificing a feminine look and feel.
We want our garments to give you
confidence & a greater self-image.
For those recovering from
mastectomy surgery, breast forms
are available. A private
appointment with one of our fitters
provides you with a breast
prosthetic to meet your needs.
Appointments for post-mastectomy
garments are scheduled on
Tuesdays and Thursdays from
9:00 a.m. to 3:00 p.m
Call (915) 562-7660 or
email cmartinez@rgcf.org
for an appointment.
Breast Forms
Mastectomy Bras
