Stress Management Workshop

RIO is a three-week psychoeducational workshop series designed to help you learn useful tools and create flexibility with regard to how you respond to distress. RIO is a curriculum-driven series, with each workshop building on material from the preceding one(s). The sessions include modules dedicated to: (1) helping you gain a deeper understanding of your concerns, (2) creating flexibility in how you view and approach these issues, and (3) helping you take steps toward living with a wide range of emotions.

Participation is strongly encouraged but personal disclosure is not required. The workshops were designed to respect students’ individual privacy, while still providing ample space to begin building skills through experiential learning opportunities. They will have the opportunity to implement mindfulness and relaxation strategies, deep breathing and visualization techniques, as well as have opportunities to reflect on their values and adjust their life to match these values in order to live life more fully. All participants will receive a workbook to accompany exercises within the workshops. Students may participate in RIO more than once if they are interested in doing so.

You can listen to any of the following exercises, learned in the RIO workshops, directly from this webpage. The recordings of these exercises are not copyrighted and can be used freely.

Breathing Exercise

This first exercise is designed to help you build the skill of recognition, or noticing what is going on in your body, by focusing on your breath.

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Leaves on River Visualization

This is a visualization exercise based on mindfulness. You will focus on noticing thoughts and sensations without judgment and with more space and flexibility.

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Prayer Exercise

This exercise helps to train your brain to relax while focusing on your breath, as well as a calming word, thought, or prayer.

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Progressive Muscle Relaxation

This exercise systematically relaxes your major muscle groups by briefly flexing your muscles and then slowly releasing the tension.

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Acceptance for Understanding Exercise

This exercise will help you practice relating to some of your concerns differently.

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Relaxation and Spiritual Contemplation Exercise

This exercise provides an extended practice of paying attention to your breath, focusing on relaxing your body, and will end with a scriptural visualization. In this exercise, you are practicing and training your brain to relax and to experience your emotional responses in a controlled way.

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