Melva Gifford

These are notes from my weight management class. Any inaccuracies are the fault of the note taker.

How to reduce stress:

–           Avoid negative thinking, it can trigger your stress response by making you feel afraid, insecure, depressed, and anxious or out of control.

–           Avoid unnecessary completion.

–           Developed assertive behaviors: learn what to say ‘no” or “yes “speak up for your needs and concern. Ask for help when you need it.

–           Take care of yourself: diet, exercise, sleep. Teenagers need 9.5 hours of sleep. Suggest turning off social media for two hrs. before sleep.

–           Go somewhere nice and pay attention to the sensory details. Smell, touch, taste and what to touch and relax.

–           Talk about it

–           When you get help to be a grateful receiver.

–           Have a hobby.

–           Stress management= time management:

–           Recreations & relaxation

–           Exercise

–           Hobbies

–           Work

–           Nutrition

–           Social (friend & family)

–           Sleep

–           Spirituality.

–           Some married couples will take turns on choosing what to do on a date. Married partner will plan it out and take their partner. Next week the husband chose what they want. Don’t do any problem fixing on your date.

–           Exercise is one of the best ways to de-stress.

–           Examples of time management

–           Budget your time

–           Accept your limits (your limits charge)

–           Set priorities

–           Plan ahead

–           Avoid procrastination (don’t want to do it get it over with)

–           Create a weekly schedule. Then set your priorities.

–           Plan ahead and learn from what is behind you.

Do you have something to add? If you do, please share in the comment section of this blog.

Here are some notes from the church. Any inaccuracies are the fault of the note taker.

• Sins are not accidental. From time to time we intentionally sin against God.
• Willpower alone may suffice with some commandments but when we face sins we repeatedly make our will powers is not sufficient. We need to see our own strength we are nothing.
• Gideon and his 300 soldiers fought and beat against 100K of the enemy.
• A crucial step in loving the sin. Ask yourself why do you keep doing it?
• We use favorite sin is a crutch.
• Our favorite sins are often a result of our low self-worth or a self-need.
• The real problem of favorite sins is not the sin but the reasons behind the sin.
• One recovery group is offered by the church.
• If you are always going uphill that means you’re on the right path.
• 12 steps;
• Admit yourself are powerless to overcome sin
• Come to believe in the power of God can restore you to goal.
• Turn our care over to god
• Take in real inventory of yourself
• Weakness can be turned into a strength.
• To address faulty core beliefs. One must be diligent
• You must come to rely total upon the arm of God.
• Don’t balance your value on how others see you.
• God knows you better than anyone else.
• Jesus Christ wants you to be redeemed.
• Give Christ yourself who is shammed and God will help perform a mighty change.
• Overcoming favorite sin is not one moment but multiple moments throughout our lives.
• Strength your weakness through the atonement of Christ.

Have something to add? If yes, please give it in the comment section of this blog.

I will use visual images to help me remember the differences.

Threw is tossing something like a ball. And the w looks like the pattern a ball would make when it hits the ground a couple of times.

Through is going through something and the O looks like a hole for a mouse to go through.

When a ball stops bouncing it is done or through or finished traveling.

Do you have a better idea? If so please share in the comment section of this blog.

These are notes from my weight management class. Any inaccuracies are the fault of the note taker.

–           Google the Yerkes-Dodson stress/performance curve.

–           We perform at our best at a medium level of stress.

–           Low stress can cause low performance.

–           High stress> performance drops

–           Freak out> become disorganized.

–           Hungary

–           Anxious

–           Lonely

–           Tired

–           Stress > are all trigger moments

–           Good health + means getting your needs met. Reduced stress

–           A lesson from the little bears: What’s too much? What’s too little? And that’s just right? Like the three bears.

Things to do to destress:

–           Make a list, say no, take a nap, listen to music, gardening, some clean a house. Repeat behavior is good like scrubbing or dishes.

–           If you do something that is reparative> it helps destress. Such as cleaning a house.

–           The bad: in response, mindless eating, watch TV, make excuses, keep it all inside, criticize.

–           The ugly: become addicted, steal, hurt self or suicide, lose temper a lot, hit someone, kick pegs

–           Things what is troubling you?

–           Think of a stressor and how you managing it.

–           Identify what is stressful for you

–           Be aware of your own reactions to stress.

–           What are you warning signs that you’re stressed?

–           Maybe find ways to divert yourself from doing negative things. Taking a walk is one of the best things to do as it gives equal stimulations to both sides of the brown.

–           Negative of self-talk can foreshadow or stress of the body being tense.

Do you have something to add? If you do, please share in the comment section of this blog.

These are notes from church, for your reading pleasure.  Any inaccuracies are the fault of the note taker.

• Blindsided: You don’t know where the attack is coming from.
• Some people don’t have restraints.
• There are lopsided battles where the righteous, weaker opponent wins such as:
• David and Goliath.
• Nephites started to use armor against the laminates.
• Elijah being attached and his servant sees the hosts of battle angels.
• The savior atones for our sins we are on the side we are on the side that has n advantage.
• Sons of Helaman, though inexperienced, their faith made them powerful warriors.
• Lord protects those who are on his side.
• Things that can give you an advantage:
• Motivations to protect their families.
• The Nephites ook precautions to see the enemy coming before they arrive by having high towers for viewing.
• We are not aggressive but we will protect our own.
• Fighting with anger and revenge are too strong emotions and can interfere with the results of the battle.
• One captured the king, who was the root of the problem. Took care of the conflict by communicating with him.
• Satan does not take the day off.  He will be a constant threat.
• 2 Nephi 9:29 (I think)
• Stop doubting and fearing. When you have fear you don’t have faith.
• Study the living Christ.
• Print off the living Christ. http://jesuschrist.lds.org/bc/content/pdf/TheLivingChrist_TheTestimonyOfTheApostles_36299_eng.pdf?lang=eng

Have something to add? If yes, please give it in the comment section of this blog.

Good: pirate

Bad:   pirots

Pirates are always in completion for showing themselves to be the test at their job. They are constantly RATE their success against others. Thus piRATEs.

Do you have a better idea? If so please share in the comment section of this blog.

These are notes from my weight management class.

– What is stress: is the body’s physiologic response to the demands of a stressor:
– Stressors can be Physical or emotional
– Internal or external
– Acute or chronic
– Positive or negative.
– There are two responses to stress: fight or flight. Ex: being overweight.
– Driving to work in the winter when dark
– Emotional stresses: children, family, relationships
– Internal: struggle with anxiety. Inner brain dialog.
– The most import characteristic we need to do is adapt to change.
– Acute is immediate, like when you break your arm.
– Chronic stress is long-term stress
– Stress puts bodies into alarm mode. Even when we don’t need to fight or run away.
– When we experience every day as an emergency, the stress response itself can become damaged to your major organs, mobility to fight infections, and our ability to function well and enjoy life.
– In stress: immunities are lowered and change. We get sick
– Chronic stress can affect our metabolism.
– Stress affects eating, activity levels and efforts for weight loss.
– Increased risk of heart disease/attack/stroke. High blood pressure, elevated blood cholesterol immune system dysfunction, certain cancers, depression.

During a period of stress:
– We skip meals
– Consume high-calorie/low nutrient snacks
– Increase the intake of coffee, soda, and other high caffeine drinks
– Increase the intake of alcohol
– Ingest mood-altering drugs like nicotine and painkillers.
– People use eating as self-medication.
– Often people will crave sugar when drinking a diet soda. 80% people buy a candy bar at the same time of diet soda.

During stress:
– We’re less likely to plan meals ahead of time
– More likely to eat up
– We succumb to emotional eating triggers
– We’re less like to be physically active.
– The number ONE reason to stop our weight loss goals is stress.