The Author personally conducts the Lecture-Workshop in your Country. She lives in Tagaytay City, Philippines. To Reserve a Workshop Date in your Venue, please call her directly: Local (Philippines): 09295197788 or International: (63) 9266787938.E-mail: wellnesspilipinasinternational@gmail.com. E-mail: ambassadorzara@gmail.com ARRANGEMENT & FEES: Professional Fee: (Philippines): P10,000 per talk provided the Organizer will fetch and bring back the Speaker in Tagaytay City. For Companies Without Transportation Arrangement, Speaker's Fee is P15,000 for Private Companies Hotel Accommodation and Plane Tickets c/o Organizer (for out-of-town) INTERNATIONAL Professional Fee: $1,000 USD per talk Hotel Accommodation and Plane Tickets c/o Organizer FYI: Ambassador Zara Jane Juan conducts the Training herself to fund the Peace Missionary Programs of Sailing for Peace because she doesn’t receive donations to prevent corruption. PEACE VIGIL Programs are: Initiating Peace: Interfaith Interracial Intercultural Worldwide Prayers to End Terrorism Educating Peace: Wellness for Peace Education on Climate Change Worldwide Innovating Peace: Climate Change & Peace Building Eco Forum and Symposium

1. HOW
EMOTIONALLY
FIT ARE YOU?

2. QUESTION: HOW GOOD ARE YOU
AT TAKING YOUR EMOTIONAL
PULSE?
 When something’s bothering me, I can usually
identify what it is and why it’s getting to me.
 I’m intensely aware of my emotions and get
really frustrated when my feelings tilt toward
the negative.
 I don’t check in with myself emotionally. When
I feel out of sorts, I stay busy and count on the
feeling passing, without having to examine it.

3. QUESTION: WHEN YOU’RE FACED WITH A
CRISIS, SUCH AS IMPENDING LAYOFFS AT
WORK OR A HEALTH SCARE IN THE
FAMILY, YOU ARE MOST LIKELY TO:
 Evaluate what I can control and what I can’t.
Then, I take action where possible and distract
myself with other activities when there’s
nothing I can do.
 Become so paralyzed with fear or emotional
numbness that I have trouble thinking clearly
or taking useful action.
 Feel completely torn between anxiety and
denial and start contemplating all the different
ways the situation could play out.

4. FOLLOWING BEST DESCRIBES THE
QUALITY OF YOUR RELATIONSHIPS
WITH FAMILY MEMBERS AND
FRIENDS?
 I have friends and family nearby but I don’t
always feel like I can count on them when I
need to; often, I feel like I do a lot more giving
than receiving.
 There are a number of people I feel close to,
can confide in and who understand me. There’s
a healthy give-and-take in terms of emotional
support.
 I frequently feel lonely and isolated. I wish I
had more people in my life that I felt close to.

5. QUESTION: HOW DO YOU
KNOW THAT YOU’RE
STRESSED OUT?
 My behavior changes—my junk food consumption
skyrockets, my cravings for alcohol, cigarettes or
caffeine intensifies, and/or I have trouble making
myself get off the couch to do much of anything.
 I recognize my own warning signs, such as insomnia,
headaches or digestive distress, and do something to
address my stress level so I can get relief.
 I wouldn’t know if I had a stress warning sign because
I’m so used to popping a pill for every twinge of
(mental or physical) discomfort.

6. QUESTION: WHEN IT COMES
TO YOUR EMOTIONS, HOW
PRIVATE ARE YOU?
 I feel pretty comfortable and stable in my own skin so
I let most of my feelings show when it’s appropriate.
 I only feel comfortable sharing my highest highs and
lowest lows. I don’t usually reveal what I’m feeling in
between.
 I tend to bottle everything up inside. I don’t really
want people to know how I’m feeling.

7. QUESTION: IF A GOOD FRIEND IS
EXPERIENCING AN UNUSUAL
CRISIS, YOU ARE MOST LIKELY
TO:
 Tell my friend I have no idea how she’s feeling
because I really haven’t ever gone through
anything like what she’s dealing with.
 Ask her what she needs and be prepared to do
whatever it takes to support her, even if I’ve
never gone through a similar experience.
 Refer her to a friend who’s gone through
something similar because I haven’t and
wouldn’t know how to help.

8. QUESTION: WHEN YOU FEEL AS THOUGH
THERE ARE TOO MANY DEMANDS BEING
MADE OF YOU AND YOU FEEL LIKE
SCREAMING IN FRUSTRATION, YOU TEND
TO:
 Know myself well enough to recognize that I’ve
hit emotional overload and pull out one of my
trusty coping skills, like taking a walk, calling
a friend or doing something else to decompress.
 Find myself watching more TV than usual,
going shopping frequently or seeking other
opportunities for emotional escape.
 Find myself getting sucked into the eye of the
storm without knowing how to help myself get
out of it.

9. QUESTION: WHEN YOU FEEL REALLY
SAD OR DOWN IN THE DUMPS, YOU
ARE MOST LIKELY TO:
 Ask everyone I know what they do when they feel blue
or out of sorts and think about trying their techniques.
 Feel helpless to change how I’m feeling and fairly
hopeless about the future.
 Think back to other times in my life when I felt the
same way and use strategies to cope that helped me in
the past.

10. DECOMPRESS
METHODS

11. IMPROVE YOUR SOCIAL
NETWORK
 You can enhance your emotional stability,
flexibility and resilience with regular exercise, a
healthy diet and ample sleep. It’s just as
important to have good friends and strong family
ties. A trustworthy support system adds an
element of pleasure to your life while buffering
you from depression and anxiety. Loneliness
seriously harms your health, studies show,
whereas people with strong social networks tend
to have better heart health and live longer.
 Your emotional exercise: Practice being a good
friend. To broaden your social circle, pursue a
passionate interest: Take an art class, join a book
club or volunteer for a worthy cause.
 —Stacey Colino

12. KNOW YOUR LIMITS
 To avoid stress overload, it’s important to
understand what’s reasonable for you to take on
and to recognize when your plate is already full,
says Alice Domar, Ph.D., director of the Domar
Center for Mind/Body Health in Waltham, MA,
assistant professor of obstetrics and gynecology
at Harvard Medical School and author of Be
Happy Without Being Perfect.
 Your emotional exercise: Create a list with
three categories: the things you have to do, the
things you’d like to do and the things you really
don’t want to do. Now, use your list to delegate or
say “no” to nonessential requests. You’ll manage
your time better and that alone can lower your
feelings of stress

13. SAY “SEE YA” TO STRESS
 You can’t avoid stress entirely (and life might get kind of
boring if you could) but the way you deal with it can make
a huge difference in your emotional and physical health.
By regularly incorporating relaxation techniques—such as
deep breathing, meditation, yoga or Tai Chi—into your
day, you can prevent stress from taking a toll on your mood
and mindset, says Allen Elkin, Ph.D., director of the Stress
Management and Counseling Center in New York City.
Indeed, studies suggest that practicing yoga or relaxation
techniques regularly can lead to a significant reduction in
anxiety and tension and an increased sense of well-being
 Your emotional exercise: Practice diaphragmatic
breathing. Inhale deeply, allowing your chest and abdomen
to rise to a count of four, then exhale slowly to a count of
four; repeat four times. Do this several times throughout
the day, every day.

14. START A GRATITUDE JOURNAL
 Start a Gratitude Journal
 Research at the University of California, Davis, found that
people who kept records of what they’re grateful for had
more positive moods and a better sense of well-being than
those who tracked their hassles. “It feels good to experience
gratitude, to express it and to receive it,” says study co-
author Michael E. McCullough, Ph.D., professor of
psychology and religious studies at the University of
Miami and author of Beyond Revenge: The Evolution of the
Forgiveness Instinct. “It’s good for your state of mind and
your relationships.”
 Your emotional exercise: Get in the habit of jotting
down 3 to 5 specific things you’re grateful for, each day.
They could be good things that happen to you, to a friend,
to a stranger or just good things, like a sunny day.

15. DO SOMETHING FOR
SOMEONE ELSE
 Whether you volunteer at a soup kitchen or
engage in random acts of kindness, “there’s a
sense of self-worth that comes from helping
someone else,” Elkin says. “It also gets you to
consider other people’s situations, which puts
your own into perspective.” And if the other
person expresses gratitude, well, that can boost
your mood, too. Really, altruism is a no-lose
proposition.
 Your emotional exercise: Help a colleague
who’s in a jam. Volunteer at a local organization.
Doing something nice for someone else will help
you feel good, too.

16. LOOK AT THE BRIGHT SIDE
 The goal isn’t to become a Pollyanna who thinks
everything is wonderful, even when it’s not. The
idea is to focus on what’s positive in your life—or
how a problem could have a relatively happy
ending—because this can engender a sense of
optimism and hope, Elkin says. An extra perk: A
substantial body of research suggests that people
who have positive emotional well-being, along
with a sense of optimism and hope, have a
reduced mortality risk.
 Your emotional exercise: Consider the positive
possibilities. Remind yourself that your financial
picture will improve now that you’ve started a
savings plan, for example. And expect to enjoy
the warmer weather by taking walks in the
sunshine at lunchtime.

17. LEAVE THE GRIND BEHIND
 As the economy worsens, dentists have noticed
more of their patients are clenching and grinding
their teeth while they sleep (and sometimes even
when they’re awake). Clenching puts pressure on
the jaw muscles and joints; grinding can crack or
wear down your teeth, necessitating costly dental
work. All this tension can contribute to headache,
ear pain, facial pain and insomnia, and increase
your risk of developing TMJ (temporomandibular
joint) problems.
 Try this: Consciously focus on relaxing your face
and jaw during the day. Talk with your dentist
about using a custom-made or over-the-counter
mouth guard at night to decrease teeth grinding
and other secondary effects of grinding.

18. DON'T BE RASH
 Feeling itchy? Stress may be to blame. Research
has found that stress may activate immune cells
in the skin, resulting in itch-inducing skin
ailments such as atopic dermatitis and psoriasis.
Stress can cause an inflammatory skin disease to
appear for the first time, or it can cause a flare-
up in people with a history of skin disease.
 Try this: Keep skin moisturized by applying
hydrating lotions to the skin and by drinking
water. Check with your doctor about using an
over-the-counter or prescription medication to
control your itching and decrease exacerbation of
irritating skin disorders.

19. POURING IT ON
 Grabbing a cocktail is a common way to unwind
and relax after a stressful day—it’s called “happy
hour” for a reason. The problem is research
shows that people consume more alcohol when
they’re stressed. The more stress they feel, the
more they drink. Even worse, recovering
alcoholics are more likely to fall off the wagon
when they’re highly stressed.
 Try this: Studies find that problem drinking
occurs more often in stressed-out people who lack
social support. When tension mounts, reach out
to a supportive friend or family member instead
of pouring a drink.

20. MORE STRESS EQUALS LESS SEX
 Stress can dampen your sexual desire and
enjoyment. Men under a lot of stress may have
trouble getting an erection because stress
hormones reduce blood flow to the penis; women
may find it difficult to concentrate enough to
become aroused and have an orgasm. Too much
stress also can affect a woman’s ability to get
pregnant. to concentrate enough to become
aroused and have an orgasm. Too much stress
also can affect a woman’s ability to get pregnant.
 Try this: Carve out time to set aside worries and
relax with your partner outside the bedroom. Do
things that will help you both feel less stressed—
go for a walk, give each other backrubs or watch
a funny movie together.

21. MEMORY BUSTER
 If you’ve been misplacing your keys,
blanking on names and forgetting to stop
for milk on your way home from work,
stress may be to blame. When you’re
stressed, your body releases hormones
such as cortisol, which over time can
damage the hippocampus, the part of the
brain responsible for learning and
memory.
 Try this: Write things down. Use
datebooks, lists, index cards, journals and
notes to keep track of information.

22. TO THE QUICK
 Nail-biting is one of the most common
reactions to stress. Not only is it
unattractive, but it can lead to infection.
Germs can enter broken skin under the
nails and around the cuticles. Putting
infected fingers in your mouth can deliver
viruses and bacteria directly into your
body.
 Try this: Substitute another activity,
such as squeezing a rubber ball, when you
feel inclined to nibble. To keep your nails
and cuticles neat and trimmed, apply
clear polish and spring for an occasional
manicure—you may be less likely to chew
when your nails look nice.

23. ACCIDENTAL BEHAVIOR
 High stress levels can impact your ability to
drive safely and may boost your chances of
having a car accident. Being stressed out affects
your ability to concentrate and focus on the task
at hand. Studies show that during the months
immediately after the September 11 attack on
the World Trade Center, there was a substantial
increase in fatal traffic accidents in New York
State.
 Try this: Drive as mindfully as possible. Take a
few deep breaths before turning on the ignition
and remind yourself to focus on the road. Follow
speed limits, use turn signals, avoid driving
when you’re tired or upset, and never talk on the
phone while driving.