Stress

KEEP TAKING POSITIVE DIRECTIONS

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RELAXATION SUMMARY POINTS

How to Put Out the Fire

1 – Reality check – stop and analyze the situation do not get caught up in illusions or distortions about what is really going on.

2 – Take Control – Stop the anxiety or anger talk to yourself – refocus on the positive by considering the polar opposite emotions to what you are presently experiencing. This is based on my technique to shift polarities, reverse the negative into the positive.

3 – Close your eyes - the key is to very slowly and deliberately close your eyes and then look far left, then far right three times look straight ahead and think about a beautiful peaceful scene before opening your eyes.

4 – Relax and Let go – get comfortable, first breathe out then slow down your breathing 3 seconds in and 3 seconds out… then let go, release, defocus, go to a peaceful place and rest.

5 – Escape – find a place to go, in reality or at least in your mind that is beautiful, peaceful and where you feel safe and comfortable and go there. Take some time to enjoy the shift of energy.

 

The approach I suggest is to help you escape stress and not get stuck in any negativity. Think positive, you can always find the opposite to bad emotions or attitudes. For more help go to my website:
www.JohnRyderPhD.com

Dr. Ryder's MFQ

What is your Mental Fitness Quotient?

The MFQ is a self-evaluation of how mentally fit you are to deal with life. How strong are you emotionally and mentally and how well do you deal with stress?

INSTRUCTIONS: Circle the number that represents your general sense of where you are on each question that represents two opposite polarities - from very low on the scale (1), below average (2), about average (3), above average (4), and very high on the scale (5). At the end add up your score and see what is you mental fitness.

 

1 Far below average	- 2 -	- 3 - Average	- 4 -	5 High above average
STRESS TOLERANCE
Very weak, easily stressed, irritable

 

1...2...3... 4... 5
Average Very strong, great endurance,
easily disturbed, stressed, feel bad not stressed or irritable, balanced feeling good

CHARACTER CONFIDENCE
1 2 3 4 5
Very weak, always doubting, Average Very confident, secure
easily offended - insecure Strong character, resilient

PERFORMANCE COMPETENCY
1 2 3 4 5
uncertain , withdrawn, apathetic Average Assertive, master of your
worthless, unskilled, untalented speciality, leader, confident

RESOURCEFULNESS
1 2 3 4 5
Concrete, unresourceful, fearful Average Creative, great imagination
difficulty thinking or being creative courageous, takes risks

INDEPENDENCE
1 2 3 4 5
Very dependent, plain, shy, Average Very independent, unique,
embarrassed, skeptical, common proud, feeling special,

FLEXIBILITY
1 2 3 4 5
Very rigid, insecure, stubborn Average Very flexible, adaptive,
uncomfortable, awkward, inflexible comfortable, curious, stable

POSITIVITY & OPTIMISM
1 2 3 4 5
Very negative, pessimistic, Average Very optimistic, positive,
distrustful, suspicious, worried trusting, accepting, secure

PATIENCE & FAITH
1 2 3 4 5
Very impatient, intolerant, tense Average Very patient, tolerant, calm
stressed, obsessive, no faith relaxed, able to let go, believes in self & has faith

FOSTERING RELATIONSHIPS
1 2 3 4 5
Very sad, lonely, withdrawn Average Very happy, loving, caring
disconnected, destructive enjoy connecting, friendly

GENEROSITY
1 2 3 4 5
Very minimizing, hoarding Average Very generous, loves
greedy, irresponsible growth, responsible

CONCENTRATION - FOCUS
1 2 3 4 5
Easily distracted, forgetful, Average Very focused, good memory, decisive,
disorganized, unrealistic, indecisive organized, realistic
inconsistent, moody, rational, intuitive, stable

ENERGY LEVELS
1 2 3 4 5
Very weak, tired, lazy Average Very ambitious, energetic
inhibited, lack of energy motivated, great will power

SCORE UP TO: REPRESENTS:
12 Serious issues that require immediate attention.
24 Very low fitness score, time to work on these issues.
36 Somewhat average level, but lots of potential to improve.
48 Above average score, raise the low scores and improve others.
50 ~55 Above fifty you are doing well, it will be easy to improve.
60 Congratulations, a perfect score, you are really mentally fit!