Week 9 & 15 references

Palermo, By Elizabeth. "What Is Acupuncture?" LiveScience. TechMedia Network, 2015. Web.

20 Apr. 2016. <http://www.livescience.com/29494-acupuncture.html>.
"Common Sleep Disorders." Common Sleep Disorders. Web. 20 Apr. 2016.
<http://my.clevelandclinic.org/health/diseases_conditions/hic_Common_Sleep_Disorders>.
"Holistic Medicine: What It Is, Treatments, Philosophy, and More." WebMD. WebMD. Web. 20
Apr. 2016. <http://www.webmd.com/balance/guide/what-is-holistic-medicine>.
"Finals Week Study Tips: Top 5 Ways to Make Sure You Ace Your Exams." University Herald
RSS. 2013. Web. 20 Apr. 2016. <http://www.universityherald.com/articles/6120/20131210/finalsweek-study-tips-top-5-ways-to-make-sure-you-ace-your-exams.htm>.
At the beginning of each section I think we should have (based on rubric):
- Learning objectives for that session
- The materials we need
Also, in our powerpoint we could include things like how often our group will meet, our mission
statement, stuff like that that maybe wouldnt be in a normal session but will still help give the
class an idea of what our group is and our general plan about without just jumping right into a
lesson (if were doing week 2 for our presentation, we could go over those things and say Last
week we learned about the group and about what anxiety is, so just to briefly go over that
again. or whatever). We could also pass out surveys like the one group did before, and
pretend those would be the surveys we would use. Just ideas though.
And that reminds me- we need to come up with a name for our group asap so try and think of
some ideas.

Lessons:
1.
2.
3.
4.
5.
6.
7.
8.

Introduction (week 1)- Icebreaker ?

Transition/time management/organization (week 3)- Icebreaker
Workout/exercise (week 5)
Dieting/nutrition (week 7)
Different holistic meds (week 9)
Halloween party (week 11)
Meditation/yoga (week 13)
Exam prep/sleep (week 15)

Activities and Lessons

Week 5: Exercise Lesson Plan
Pass out survey.
Talk about last week lesson plan (transition/time management/organization) and see if they proceeded to
apply it during the last two weeks and if the lesson helped manage their anxiety at all.

For todays lesson we will be talking about exercise. One way to help manage anxiety is to exercise daily,
this helps you feel good and maintain good health for yourself. According to Anxiety and Depression
Association of America, one should try and include at least 2.5 hours of moderate intensity physical
activity each week, 1.25 hours of vigorous intensity activity such as jogging, or a combination of the two.
Exercise is a way for you to release your anxiety in a positive light
Although exercise may not be ones favorite past time, it can be very beneficial. Some
techniques/strategies that may be used to keep up a workout schedule are

Set small goals: This allows you to be consistent with your workouts and you are more likely to keep up
frequent workouts throughout the week.
Finding enjoyable forms of exercise: Not everyone is going to like going to the gym and working out
alone. If you are not one of those people you can go to classes or group activities.
Use distraction techniques while working out: Use your technology to your advantage. You are able to
download music, audio books, podcasts, or movies to your devices. Many people find working out can be
more enjoyable while listening or watching something they like.
Find an exercise buddy: It can be easier to keep up an exercise routine when you have to stay
committed to a partner.
Be patient: Getting in shape takes time. You may not see results right away, but having that consistent
workout schedule throughout the week will help you accomplish your goals you set for yourself.
As mentioned last week, we will be going down to the basketball court to either play basketball or
volleyball. We wanted to do something fun to get our bodies moving. The SAC is filled with different
activities for us CMU students and why not take advantage of it. If you are unsure of what all the SAC
has to offer, no worries we will send out a follow up email after the meeting to give you the scoop on
what is available to us.
The session will take 1 hour.
Take everyone down to the gym.
After session is finished:

Gather everyone up after about 50 minutes in the gym area

Ask thoughts about group activity

Tell those who attend that you would like them to figure out a consistent workout schedule thats works
for them and we will discuss at next weeks meeting. It can be going to the gym, playing a sport, taking a
walk, group workouts (yoga, zumba, boxing, spinning, ect)
Tell them nexts weeks lesson: dieting/nutrition (some alcohol, illegal drug use) as well as touch base
on exercise.

Week 9 (Lesson 5)
Holistic Lesson Plan
Walk-in, take survey first 10 minutes
Group Reflection: Icebreaker and follow up about last week's meeting. Has eating
right improved how you feel and/or helped you manage any type of stress or
anxiety?
Learning objectives:

Understand Holistic Medicine

What is acupuncture?
What is aromatherapy?
What is pet therapy?
Invite group to look further into all types of holistic medicine
Materials we need:
Must contact Delta Therapy in order to bring in Volunteer and Pet
Essential Oils; Vetiver, Palo Santo, Cedarwood, Grapefruit, peppermint
Aromatherapy burner
Paper towel, cotton swabs
Today we will talk about the benefits of holistic medicine and how we can apply it to
lower our stress levels and decrease anxiety. Some approaches include;
-Acupuncture -Aroma therapy Massage Pet therapy Relaxation
Holistic medicine is a form of healing that considers the whole person -body, mind,
spirit, and emotions -- in the quest for optimal health and wellness. Optimal health
results in less episodes of anxiety and stress.
Holistic medicine practitioners believe that the human body is made up of
interdependent parts and if one part is not working properly, all the other parts will
be affected. In this way, if people have imbalances (physical, emotional, or spiritual)
in their lives, it can negatively affect their overall health.
Other principles of holistic medicine include the following:

1. All people have innate healing powers.

2. The patient is a person, not a disease.

3. Healing takes a team approach involving the patient and doctor, and addresses all
aspects of a person's life using a variety of health care practices.
4. Treatment involves fixing the cause of the condition, not just alleviating the
symptoms.
Aromatherapy, also referred to as Essential Oil therapy, can be defined as the art
and science of utilizing naturally extracted aromatic essences from plants to
balance, harmonize and promote the health of body, mind and spirit. It seeks to
unify physiological, psychological and spiritual processes to enhance an individuals
innate healing process.
Here are a couple of the best essentials oils for anxiety: Lavender; Considered the
most common essential oil, lavender oil benefits include having a calming, relaxing
effect. Its considered a nervous system restorative and helps with inner peace,
sleep, restlessness, irritability, panic attacks, nervous stomach and general nervous
tension.
Vetiver oil has a tranquil, grounding and reassuring energy, often used in trauma
helping with self-awareness, calmness and stabilization. A nervous system tonic, it
decreases jitteriness and hypersensitivity and is also useful in panic attacks and
shock.
Acupuncture is a form of Chinese medicine that has been practiced for centuries.
It's based on the theory that energy, called chi, flows through and around your body
along pathways called meridians.
Acupuncturists believe that illness occurs when something blocks or imbalances
your chi. Acupuncture is a way to unblock or influence chi and help it flow back into
balance. Acupuncture is done by putting very thin needles into your skin at certain
points on your body. This is done to influence the energy flow. Sometimes heat,
pressure, or mild electrical current is used along with needles.
While acupuncture does not claim to provide immediate stress relief mentally, it
does relieve physical stress and pain often resulting in the patient feeling healthier
and happier. Acupuncture has proven to provide results in Chemotherapy pain,
Pregnancy, Post surgery, Headaches, asthma, drug addiction, and back pain. After
all, a happy body keeps a sound mind.
Pet therapy is a guided interaction between an individual and a trained animal. It
also involves the animals handler. The purpose of pet therapy is to help a patient
recover from or cope with a health problem or a mental disorder. Psychology
professionals often recommend their clients obtain a pet as part of their mental
health treatment. Or, they might prescribe structured weekly sessions with a trained
therapeutic animal such a horse, dolphins, or a dog. Pet therapy helps people
manage symptoms of schizophrenia, PTSD, major depression, and though it is not
mentioned as frequently, anxiety.

These are just a few examples of how to handle stress and anxiety from a holistic
approach. Hydrotherapy, Massage, Shiatsu, and Herbal Medicines are a just a few
more examples. Holistic medicine gives you the option to take care of anxiety in a
natural approach. Prescription drugs often cover up the cause of anxiety instead of
helping you deal with it at the source. There is an abundance of resources many
folks do not know of or have heard about. We encourage you to look further into
holistic medicine and find an approach that works best for you.
Hands on activity: Bring in therapy dogs and Oil aromas. After going over the
learning objectives we will introduce the group to some therapy dogs from the
Mount Pleasant Michigan Kennel Club as well as use some oils to destress and relax.
Also, play music in the form of Music Therapy.
Conclusion: Ask group how they felt about todays meeting, is this something you
would look into? Does anyone have outside experience or involvement with today's
lesson?
Tell them about next session: Halloween Party focusing on benefits of Socializing
and having fun!
Contacts:
Pet therapy- https://petpartners.org/
Herbs Etc.- 503 East Broadway Street, Mount Pleasant, MI 48858
Phone (989) 773-3636

Next meeting we will be focusing on a fun Halloween approach to lower social

anxiety

Week 15 (Lesson 8)
Importance of Sleep and handling Exam Week

Walkin and Survey

Group Reflection: Icebreaker and follow up last meeting. Did partaking in
meditation and yoga help relieve stress? How? Why or why not?
Learning objectives:
Understand the importance and benefits of sleep
What are some specific sleep disorders
Tips on how to study efficiently
Overall view of the Support Group
Materials we need: Labels A, B, C and candy.

Today we will discuss the importance of sleep and just how much it affects every
aspect of your well-being. Sleep deprivation as well as over-sleeping can be quite
detrimental to your health and can cause an imbalance in your body chemistry and
emotional state. In fact, sleep disorders are frequently associated with college
students and 1 out of 4 college students are at risk for at least one sleep disorder.
Cramming for exams and late night parties may seem "normal" to college students
but they're not good for your brain.
Sleep disorders put you at risk for developing even more health problems including
increased risk of coronary heart disease, heart attacks, diabetes, stroke, depression,
and anxiety. Lack of sleep also hurts cognitive processes in many ways. First, it
impairs attention, alertness, concentration, reasoning, and problem solving. This
makes it more difficult to learn efficiently making it tougher to succeed in school.
Here are some of the most common sleep disorders:
Insomnia- a sleep disorder in which people have difficulty falling or staying asleep.
Insomnia can occur by itself or can be associated with medical or psychiatric
conditions. Insomnia is called chronic when a person has insomnia at least three
nights a week for a month or longer.
Sleep Apnea- a potentially serious sleep disorder that occurs when a person's
breathing is interrupted during sleep. Symptoms of sleep apnea may include
snoring, daytime sleepiness, fatigue, restlessness during sleep, gasping for air while
sleeping and trouble concentrating.
Narcolepsy- a neurological disorder of sleep regulation that affects the control of
sleep and wakefulness. People with narcolepsy experience excessive daytime
sleepiness and intermittent, uncontrollable episodes of falling asleep during the
daytime. These sudden sleep attacks may occur during any type of activity at any
time of the day.
Good sleep is necessary for optimal health and can affect hormone levels, mood
and weight. On exam nights, make sure to get 7 to 9 hours a night for the best
amount of sleep. Pulling all nighters may actually affect your scores as well. Studies
show students who get the proper amount of sleep before an exam often have
higher test scores compared to those who pull off all nighters.
Many students know of the stress and anxiety that comes with exam week. In order
to prep yourself efficiently, follow these tips to conquer finals week and all the
anxiety that goes with it
Study in bursts- If you study for too many consecutive hours, you are actually
causing more problems for your short-term memory than you are doing favors.
Instead of cramming information into your memory bank in a short amount of time,
break reading into chapters and take notes as you go.

Manage your time wisely- Rasmussen College recommends 30-50 minutes of

studying followed by a ten-minute break. While this does not need to be followed
precisely, it is good to set a time limit on your bursts of studying and your break
periods. Use your breaks for physical activity or eating. It is generally not a good
idea to play video games, watch TV or a movie, as this requires brainpower and may
not allow you to absorb the information you just read.
Limit distractions- Go somewhere you know you will be able to focus on the material
in front of you and surround yourself with what you know will help you. For example,
a place with too many familiar items might tempt you to play a little PlayStation and
your roommate who is not exactly serious about studying will only make matters
worse.
Do not cram- Steven Holbrook wrote for U.S. News that cramming is a far less
effective method of studying than any other. He previously wrote that people most
often remember the first and last thing from an extended study session, with much
of the middle being lost.
Get enough sleep-The National Heart, Lung and Blood Institute says young adults
need nine to ten hours of sleep. If you get at least eight and do not stay up too late,
studies have shown your memory will be better for it. Holbrook wrote the brain is
damaged by sleep deprivation because sleep is when it typically repairs itself. Your
brain needs to refresh after that kind of intake of information and depriving yourself
of sleep only counteracts this process.
Hands on Activity: Create a game with the group. Label 3 sides of the classroom,
A, B, or C. Then ask the group if what you are suggesting will either help them
sleep, not help get to sleep, or neither. Then have them go to the corresponding
side of the classroom. Those who get the most right win!
Conclusion: How did you feel about today's lesson? How do you feel about the
course overall? Would you join this group next semester? Did you learn how to
manage your stress better than if you did not join our group?

Week 2 Organization / Time Management / Transitioning (OCD)

Pass out survey.
1. Talk about last weeks meeting:
Intro to the group and different anxieties
2. Start this weeks meeting with an Icebreaker:
Go around the room, introducing yourself and something you are excited about
this semester

3. Go on to discuss the importance of time management and organization:

The third week into the semester classes are starting to get serious and
quizzes and assignments are starting to pop up. Students are beginning to juggle between
multiple class work, jobs, a social life, working out, and extracurricular activities to name a few.
To keep the stress and anxiety levels down, managing your time and organizing your days are
very helpful.
4. Activity for organization and time management:
Large week/month planner/calendar
Need large pieces of paper (construction paper/poster board/ tear away
paper), markers
Depending on your workload, you are going to draw either a week or month
scale on the paper, making sure to cover the whole piece of paper.
First, we will add work schedules since these are usually the most ____ hours
of the day
We will then start adding class related actions that need to be done each day
(homework, studying, research, etc.) and we will designated this library time.
* Being at the library instead of at the dorms or apartments will allow you to focus on
your work without the potential of distractions, a few hours each day should be
designated for this time in order to stay on top of your ever piling studies.
Next, _________
5. Discuss transitioning stages throughout life:
Every one of us goes through many transitions and one we can all relate too is
moving away and attending college.
Ask if they suffered from anxiety when going thru the transition of moving away
for the first time?
Did you cope well or is it something that you still struggle with?
What other transitions have you gone thru that created anxiety for you?
Explain ways in which we can help our anxiety when going thru these
transitions.
Talk to a friend you trust: Confiding in a friend can be helpful because you never
know if they are feeling the same way you are. They also can be there for you when you are
struggling in a time of transition (taking a load off your plate).
Focus on the positives: Creating a new start for yourself can stressful, but if you
look at all the positives that can come from this change it can be great for you. (Write a list of
all the possible positive outcomes).
Join extra-curricular activities: you may feel isolated when entering a university
alone; joining a club or organization can be a great way to meet new people.
Seeing an academic advisor: This will allow you to stay on top of your school
schedule and keep you on the right track
Going to a therapist: If transitioning into college has been very stressful for you
going to see a therapist or counselor may be needed/helpful.
6. Activity for transitioning:
Pass out a sheet of paper to everyone and have him or her write down the
following: Discuss afterword.

 If a freshman, what are you struggling with most when it comes to the transition
of college.
If an upperclassmen, are you still struggling with anxiety when it comes to
transitions? (Does not have to be the transition of entering college)
What are some ways in which you help manage your stress in these situations?
Are the techniques you are using helpful?
In what ways do you think you could help your anxiety?
7. Next meeting:
Suggest them to use of the techniques that we mentioned above throughout
the week. Let them know we will discuss which method they used the next week.
Let them know what next weeks lesson is so they are prepared.
8. Surveys
9. Contact Info

Week 11 Halloween Party (Social Anxiety)

1. Talk about last weeks meeting:
Ask if anyone has tried holistic medicine and if it was helpful.
2.
3. Discuss the importance of taking time off and having fun every once in awhile:

4. Activities for Halloween themed party:

Halloween movie playing in background
Serving Pizza / Pop
Best costume contest

 Little games / prizes

Candy / coloring pages table
Involvement activities
5. Discussion
6. Surveys
7. Contact info

Week 13- Meditation and Yoga (Sorry, my formatting got screwed up when I copied it from
word- tried to fix it the best I can)

1.
2.
3.
4.
5.

Learning Objectives: Briefly introduce meditation and yoga and how they can be used as coping
mechanisms to combat anxiety/panic attacks.
Know basic definition of meditation and how to meditate
Know benefits of meditation for anxiety
Know basic definition of yoga
Know benefits of yoga for anxiety
Know basic information regarding panic disorders
Materials: surveys, pencils, yoga mats, blankets, soft lighting (if possible)
*This weeks meeting will take place in Rose 125
*Prior to the meeting, we will borrow yoga mats and yoga blankets from CMU
*Yoga portion will be lead by CMU yoga professor Andrew Criswell
*Week before: tell participants to dress in something comfy and to bring a bottle of water to this
weeks meeting
*If possible, bring in softer lighting sources so that when the lights are turned on and off,
participants eyes arent aggravated
Pass out weekly survey when participants arrive.
1. Briefly discuss last weeks meeting (Halloween Party).
a. Ask if they enjoyed it, if they felt anxious, how to overcome social anxiety in party
settings
2. Discuss progress since last meeting
a. Ask about how things are going, what strategies they have tried and how they
worked; quick reminder of strategies discussed in previous weeks (diet, exercise, etc)
and allow for any questions regarding previous sessions
3. Introduction to meditation and yoga
a. Introduce with Monkey Mind analogy from class power point regarding meditation
(cite ppt)
b. Ask group what they think of when they hear the term meditation

c. Define meditation: Meditation is a practice of concentrated focus upon a sound,

object, visualization, the breath, movement, or attention itself in order to increase
awareness of the present moment, reduce stress, promote relaxation, and enhance
personal and spiritual growth. (http://medical-dictionary.thefreedictionary.com/)
d. Define yoga: An ascetic Hindu discipline involving controlled breathing, prescribed
body positions, and meditation, with the goal of attaining a state of deep spiritual insight
and tranquility. However, there has been a secular yoga movement, especially in the
west, and most yoga practiced in the U.S. would be defined as a system of stretching
and positional exercises derived from this discipline to promote good health, fitness, and
control of the mind.
4. Yoga introduction (lead by Andrew Criswell)
a. Discuss mindfulness, benefits of stretching to combat tension related to anxiety, how
yoga can relax the body when feeling anxious or before bed
b. Discuss general health benefits of yoga
c. Professor Criswell will discuss the yoga classes offered at Central and other options
for yoga in the Mount Pleasant area
5. Yoga activity/practice (lead by Andrew Criswell)- 15 minutes
a. Beginner yoga activity lead by Professor Criswell
BREAK
6. How/why meditation can help reduce anxiety
a. Anxiety often involves racing thoughts, and meditation teaches you to how you can
quiet your mind when it is being overactive
b. Discuss why it is sometimes hard for people with anxiety to meditate (restlessness,
racing thoughts, etc); explain how meditation is a skill that anyone can learn, and how it
is important to push through the initial difficulties
c. Go into greater detail about the benefits of meditation for anxiety; include latest
research regarding meditation and anxiety
7. Meditation Activity #1 (2-3 minutes)
a. Explain to participants in a calm voice: Just to give meditation a try, I want everyone
to close their eyes and find a relaxed position to sit. Notice the sensations within your
body and bring your focus to your breath. Dont try and force your breath in any way, just
focus on the natural rhythm of your breathing. Place all of your focus on your breath. If
you find your attention is shifting, simply allow yourself to refocus on your breath.
Continue to close your eyes, allow your mind to clear and focus only on the breath.
Follow with a minute or two of silence.
b. Turn lights back on and have group open their eyes. Ask group what they thought
about it and how they feel. Discuss difficulties that arose during the activity, if people feel
any different after, etc.
c. Explain: This is a very simple form of meditation. It can be done anywhere, anytime.
You can do this while walking, while driving, or anytime you want to calm your mind.
Focusing on the breath is one of the most common practices in meditation, especially for
beginners.

8. Discuss different types of meditation

a. Define mindfulness meditation: a combination of concentration and open awareness.
Mindfulness is found in many contemplative traditions, but is most often identified with
the Theravadan Buddhist practice of vipassana, or insight meditation. The practitioner
focuses on an object, such as the breath, bodily sensations, thoughts, feelings, or
sounds. Mindfulness meditation is the most popular, widely adapted, and widely
researched meditation technique in the West. (http://www.noetic.org/meditationbibliography/meditation-types) Include that the previous activity was an example of
mindfulness meditation
b. Define/explain mantra meditation: In mantra meditation, one choses a specific
phrase to focus on during meditation, and repeats that phrase over and over during
meditation.
i.
Give examples of possible mantras: Every day in every way Im getting
better and better. I am in control. Let there be peace within my soul
ii.
Quick brainstorm of possible mantras related to anxiety
iii.
Super quick example of how mantra meditation looks
c. Define/explain guided meditation: Explain that some people struggle to meditate on
their own, what guided meditation is, and where to find guided meditation recordings
(youtube, yogajournal.com etc)
9. Meditation Activity #2: Guided Meditation (5-7 minutes)
a. Read meditation script (script atf5 end of this week's lesson). Turn off lights and use
a calm voice. After reading the script, turn lights back on and have participants open
their eyes.
b. Discuss reactions to activity. Ask participants how they feel, if they think this type of
meditation is more beneficial, etc.
10. Quick discussion about panic disorders
a. Definition of panic disorders
b. Basic information and resources regarding panic disorders
c. Discuss how meditation could be used during a panic attack
11. Session wrap up
a. Quick review of what was learned
b. Provide resources/informational sources regarding yoga and meditation
c. Allow time for questions/concerns/discussion
d. Talk about next meeting (last session)
E. Inform about CMUs Mindfulness and Meditation Club

(FYI I have the full complete version on microsoft word. I tried to copy and paste it to this but it
completely screwed it up so I just did my edits on there)

Guided Meditation Script (read in a calm, soothing voice)

Provided by: The Guided Meditation Website

Lets take a few minutes to relax your body and mind.
Well begin with a few slow, deep breaths.Each time you breathe in; breathe all the way down into your stomach. Breathe in slowly
through your nose, and feel your abdomen and lungs expand with air. After drawing in a long deep breath, allow your breath to flow
back out through your mouth. Just let go of each breath, and with it, release any tension or stress you might have been holding on
to. You might like to mentally repeat the word relax as you breathe out.
Try this now, slowly draw in a deep breath. Dont rush to breath in. Just gradually fill your lungs and abdomen with air, and when
they are full, release that breath completely. You are beginning to feel yourself relaxing. Your breath will dissolve tension just as
easily as warm water melts ice.
Breathe in once again. Feel your body fill with air...and when you are ready, release the breath, let it flood out naturally. Breathe all
the way out until your lungs are empty. Lets draw in a third and final breath. Nice and deep. Feel yourself relaxing as you gradually
release the breath.
Now let your breathing return to a normal rhythm as we begin to scan over your entire body, looking for areas of tension to release.
As I mention each body part, I invite you to bring your awareness to it and relax it as deeply as you can. You dont need to
concentrate intensely on this task, just feel or imagine a sensation of relaxation and relief moving through each part of your body.
Its quite common for people to store a lot of tension in their jaw muscles, so lets begin there. Pay attention to your jaw for a
moment. There are a number of very strong muscles in that area. Just mentally connect with this part of your body, and relax it.
Allow your jaw muscles to loosen and let go.
Now let your attention wander to the muscles in your face. Allow your eye muscles to release, and let your cheeks and forehead
relax. Let this peaceful feeling flow slowly down your neck. Feel it sooth your throat and dissolve any tension as it slowly glides
down to your shoulders.
Let your shoulders go. Give them a moment of your attention, and just mentally repeat the word relax as you let them soften, let
go, and release all tension.
Now bring your awareness to your arms. Feel and imagine them becoming loose and limp. They are relaxed and at peace, all the
way from your shoulders, through your wrists, to the tips of your fingers.
Now focus on the muscles in your back...all those muscles surrounding your spine. Just let those muscles relax and let go.Now
bring your awareness to your chest and all the muscles that surround your ribcage. As you breathe in and out, send a mental note to
this area of your body...relax.
As you breathe in and out feel your stomach gently rise and fall. Let your stomach soften and relax with each breath. Feel it
releasing tension as each moment passes. You can feel yourself slowly slipping into a state of deep relaxation.
Now bring your attention to your thighs. Imagine all those strong supporting muscles beginning to relax and unwind.
Your knees, your calves, your feet. Let them all relax.

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