From the Desk of Hugh MacMillan

Adobe PDF Articles

You may find the following articles and resources useful and informative. Additional articles and resources will be added in the future so come back often!

Managing Stress

Are You Vulnerable to Stress? (ADOBE PDF, 69 KB)
Track your level of stress with this handy handout. Try two weeks worth of changes in your approach. Take the stress test again. Any improvement?

Breathe and Relax (ADOBE PDF, 10 KB)
Breathing techniques are age old ways to reduce tension in the body. Practice this for one week and notice your own ability to release muscle tension.

Coping With Job Tension (ADOBE PDF, 8 KB)
The five best and five worst ways to deal with job stress, according to some experts.

Stress Busters (ADOBE PDF, 15 KB)
Here is a Top Ten list of ways to reduce Stress.

Sources of Stress (ADOBE PDF, 25 KB)
Here is a handy format to summarize your daily stressors. Where can changes be made? What Stress Busters would you use?

Relationships

Appreciations and Resentments (ADOBE PDF, 9 KB)
This exercise is for couples. It is a structured way to give feedback to one another without offending the other person. The idea is to practise giving and receiving information without judgement. Both need to agree to use it. At first it is better to schedule the exchange. Get well used to appreciations before trying resentments!

Asking Your Partner to Make Changes (ADOBE PDF, 12 KB)
There are good ways and not-so-good ways to ask your partner to make changes. Here are some suggestions.

Communication for Couples (ADOBE PDF, 21 KB)
This handout is for establishing cease-fires in relationships, that is when communication often leads to fights. It is using “time-outs” on ourselves, in a respectful negotiated way.

Practical Advice if You are Being Stalked or Harassed (ADOBE PDF, 96 KB)
This guide was developed with the help of the Peterborough Lakefield Community Police and the Whitby Mental Health Centre.

Win-Win Communication (ADOBE PDF, 8 KB)
Here is a guide to good communication for negotiating change in your relationship. You can practice your approach to your partner by filling this in, or sharing it ahead of time.

Changing Behaviours

Common Thinking Errors (ADOBE PDF, 9 KB)
Here is a list of common thinking errors, adapted from the work ofomesid Burns. Learning this list helps to immediately identify our own distorted thinking. This is also best used when involved in counseling.

Mood Log (ADOBE PDF, 14 KB)
This chart allows you to track your moods: what sets off a mood, what negative thoughts are associated with the mood, how you responded, and what positive thoughts could be associated with each event.

Thoughts & Feelings Chart (ADOBE PDF, 14 KB)
This chart is best used when you are involved in counselling. It is a way to record your thoughts and feelings during stressful incidents, and it provides the information to be able to change thoughts to change behaviours.

Thought Stopping (ADOBE PDF, 9 KB)
Here are some ideas of how to stop those annoying repetitive thoughts that lead to more negative thinking.

Anger

Anger Questionnaire (ADOBE PDF, 8 KB)
This questionnaire can help you get started in learning about your own anger.

Anger Log (ADOBE PDF, 8 KB)
Use this sheet to record incidents of anger.

Skills for Dealing With Anger (ADOBE PDF, 9 KB)
Here are some suggestions on how to deal with your anger, and how to deal with someone else’s anger. If safety is an issue though, please talk to a counselor before using these suggestions.

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