Finding the Spirit Within
Language: English
Published by iUniverse, 2015
- Softcover
- New
Condition: New
US$ 19.01
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KlappentextrnrnTake a journey of self-discovery with this activity-filled workbook that will help you set goals, overcome challenges, and enhance your self esteem.nnnRandy Hamelin, a professional counselor and psychotherapist, teams up with Eric.
Seller Inventory # 447944115
- Title
- Finding the Spirit Within
- Author
- Hamelin, Randy|McKenzie, Erica
- Publisher
- iUniverse
- Publication year
- 2015
- Condition
- New
- Binding
- Kartoniert / Broschiert
- Language
- English
- ISBN 10
- 1491779292
- ISBN 13
- 9781491779293
"Synopsis" may belong to another edition of this title.
Excerpt. © Reprinted by permission. All rights reserved.
Finding the Spirit Within
A Self-Guided Mental Health Activity Workbook
By Randy Hamelin, Erica McKenzie, Karen Tremblay KilbrideiUniverse
All rights reserved.
Contents
Introduction, vii,
Facing Your Fears, 1,
Moving toward Independence, 2,
Setting Goals, 3,
Go for the Goal, 5,
It's Time to Set Some Goals!, 6,
Setting SMART Goals, 7,
Life's Little Obstacles, 8,
Five Factors That Can Increase Vulnerability, 9,
Changes, 10,
All Good Things, 11,
Focus on the Positive and Eliminate the Negative, 12,
On the Bright Side of Positivity, 13,
Face Your Fears, 14,
Increasing Positive Self-Talk, 17,
I Am Amazing!, 18,
Making Connections, 23,
Communicating with "I" Statements in Four Easy Steps, 24,
Now It Is Your Turn to Try, 25,
Want to Be Heard? Learn to Listen, 26,
Who Am I?, 27,
My Free Time, 28,
Getting to Know Yourself, 29,
The Interview, 30,
A Gift to Myself, 31,
Scheduling Enjoyable Activities, 32,
The Story of Me, 33,
The Story of Me, 34,
Combat Stress with Silly Words and Crazy Ideas, 35,
Fun and Creative Ways to Relieve Stress, 36,
My Gratitude Journal, 37,
Love Is in the Air, 38,
Coping Skills from A to Z, 39,
Coping Skills, 40,
Conclusion, 41,
Reading List, 43,
About the Authors, 45,
CHAPTER 1
Facing Your Fears
Fear and lack of confidence can prevent people from moving toward full independence. Below is a list of items that may add to that fear. Under each, describe a situation or circumstance that taught you to expect the fear of failure, abandonment, or disappointing others. The first sentence in each section is an example.
Fear of Failure
I feel that if I fail, no one will take me seriously. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
Fear of Abandonment
I feel that my friends will no longer want to hang out with me. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
Fear of Disappointing Others
I feel that I am going to disappoint my parents because they have done so much for me. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
What actions can you take today that will help you overcome your fears and increase your independence? Give yourself a deadline for each action, and stick to it.
Action Date
tell people my plans and goals August 31
________________________________ _____________________________
________________________________ _____________________________
________________________________ _____________________________
Moving Toward Independence
Depending too much on others can cause you to project responsibility of your own "stuff" onto others. It is important that you are able to make decisions and problem-solve on your own in order to achieve personal independence. Below, brainstorm decisions that you have let others make for you in the past as well as decisions you will make for yourself in the future.
Decisions I Have Let Others Make for Me what college I had to go to
1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. _____________________________________________________________
5. _____________________________________________________________
6. _____________________________________________________________
7. _____________________________________________________________
8. _____________________________________________________________
9. _____________________________________________________________
10. ____________________________________________________________
Decisions I Will Make for Myself what friends I will hang out with
1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. _____________________________________________________________
5. _____________________________________________________________
6. _____________________________________________________________
7. _____________________________________________________________
8. _____________________________________________________________
9. _____________________________________________________________
10. ____________________________________________________________
What are some positive self-messages ("I am kind to others") you can repeat to remind yourself that you are capable of making decisions and being independent?
Post your reminders throughout your living space so that you will see them throughout your day. You may want to get creative and write your messages on fancy paper or use recipe cards and decorate them with your own unique style.
1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
Setting Goals
We all strive to create goals that we hope to accomplish one day. We often set the bar too high, which makes it difficult for us to reach our goals. We then develop insecurities, shame, and disappointment in ourselves. We begin to feel helpless and useless because nothing ever goes the way we want it to.
When we change our goals to be more realistic or break them down into smaller, more manageable ones, we begin to have feelings of accomplishment and success.
Oftentimes the goals we set are not unrealistic, but the approach we take to accomplish the goal is unrealistic. When I create a goal for myself, I create a multistep processes. I begin by setting an end goal. I then create a list, and it becomes my long-term goal list. Next, I write each goal at the top of a page. I write each goal on a separate sheet of paper. It may seem like a waste of paper, but it will be important as we go along.
With the goal at the top of the paper, I begin to write all the steps that will be required to reach the goal. These smaller steps are my short-term goals. Next to each short-term goal, I write a realistic date of when I think I will complete this step or goal. As I write each goal, I think of the SMART goal process by George T. Doran. "There's a SMART way to write management's goals and objectives" Here is an example of a goal:
Goal: Drink Eight Glasses of Water Each Day
• Specific. Drink one glass of water every two hours.
• Measurable. Make a checklist to keep track of how much water I drink.
• Achievable. Set a timer on my phone that will go off every two hours to remind me to drink a glass of water.
• Realistic.I am awake for at least sixteen hours a day; therefore, I will be able to drink a glass of water every two hours.
• Time oriented. By setting a specific amount of glasses and not just saying that I will increase the amount of water I drink, I can determine how often I need to drink. I can set my day up for success with alarms and checklists.
Once you have repeated this process, you will have a more realistic plan for obtaining your goals. This will help build your confidence by successfully completing each short-term goal and moving toward your long-term goals.
Having a plan like this will help organize your daily routine and enable you to eliminate those feelings of hopelessness and self-doubt.
The plan for each of your goals can be added right into your agenda or daily planner so that you can create a schedule that will direct you toward your goals. One important factor in creating your goals is making sure your goals are specific. The more specific your goals are, the easier it will be to reach them.
The following pages will help get you in a routine of setting and accomplishing goals.
Go for the Goal
Short-term goals are essential for self-esteem and a sense of productivity in our daily lives.
Write some goals below that you wish to incorporate into your life.
It is never too soon or too late to get started.
Make your short-term goals simple and easy to accomplish ("brush my teeth").
Today I will ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
Today I will ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
Today I will ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
It's Time to Set Some Goals!
Achieving your goals is not going to happen overnight. Goals must be predetermined, and a plan has to be put into action so that success can be reached.
In the space provided, set four specific goals that you did not set in the previous pages. For each goal, identify possible challenges or obstacles you may face and how you think you will be able to overcome those challenges.
Goal #1
Possible challenges/obstacles:
Ways to overcome them:
Goal #2
Possible challenges/obstacles:
Ways to overcome them:
Goal #3
Possible challenges/obstacles:
Ways to overcome them:
Goal #4
Possible challenges/obstacles:
Ways to overcome them:
Setting SMART Goals
It is important to create goals for all areas of our lives. In the space provided, create a goal for each of the following areas, and describe the first step that you will take to accomplish that goal. Be as specific as you can. You may need to look back at the "Setting Goals" chapter to remind you about SMART goals.
Home Environment
Goal:
First step(s):
Work Environment
Goal:
First step(s):
Education Environment
Goal:
First step(s):
Social Environment
Goal:
First step(s):
Coping and Dealing
Goal:
First step(s):
Other
Goal:
First step(s):
Little Obstacles
We all have personal barriers that sometimes prevent us from acting in our best interest. Read the words below, and circle the ones that best relate to your life. Add your own barriers in the spaces provided.
abuse
anger
apathy
avoidance
being perfect
blaming
confusion
denial
dishonesty
excuses
grief
guilt
low self-esteem
pain
pretending
pride
regret
rigidity
stubbornness
vulnerability
worry
Personal Reflections
__________________________________________ is/are my biggest barrier(s).
They/it prevent(s) me from . ___________________________________________.
I can confront this/these barrier(s) by ________________________________________________________________ ________________________________________________________________ ________________________________________________________________.
Factors That Can Increase Vulnerability
There are times in our lives when we are more likely to feel bad about ourselves — or the people around us. We know when we are going through these times when we have low self-esteem, are constantly thinking negative thoughts, isolate ourselves, do not feel supported by others, or do not handle stress the way we usually do.
In the following space, identify ways you can improve these factors so that you can prepare yourself if these vulnerabilities interfere with your progress of reaching happiness.
Which ones are factors in your life? Explain how you can improve these factors.
Low Self-Esteem
Make a list of all the things that I am good at. When I feel sad about myself, I can pick one and do it.
Constant Negative Thinking
Write twice as many positive thoughts in my journal as negative thoughts.
Inability to Express Yourself
Sing out loud, and dance like nobody is watching.
No Social Support Network
Phone Courtney or another friend.
Poor Stress Management
Put on my headphones and go for a thirty-minute walk.
Changes
Change is unavoidable and can cause increased amounts of stress, frustration, confusion, and uncertainty about the future. We all have to change so that we can learn and grow as individuals. To make change easier, answer the following questions. This way, you can better prepare yourself for your new exciting life journey.
1. List circumstances in your life that are contributing to your dissatisfaction, stress, or frustration. Explain why. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
2. What circumstances do you wish were present in your life that would increase your sense of personal fulfillment? List them below. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
3. What activities do you wish you were more regularly involved in? ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
4. What changes could you make to ensure you have more time for activities that increase positivity in your life? ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
5. What, if any, responsibilities would you like to share with others in order to reduce your stress level? ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
6. Who in your life would you share your responsibilities with to lessen your load? Think about people you interact with every day — family, friends, church members, coworkers, and so forth. What would you like them to do to help you make changes in your life? ________________________________________________________________ ________________________________________________________________ ________________________________________________________________
All Good Things
To start on the path of positive thinking, answer the following questions. The answers will give you a better understanding of all the positive things around you — and show you what you can do to keep a positive outlook.
List five things that are already positive in your life.
1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. _____________________________________________________________
5. _____________________________________________________________
List five personal strengths that you use to enrich your life and the lives of those around you.
1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. _____________________________________________________________
5. _____________________________________________________________
What simple changes could you make to help bring balance to your life?
1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. _____________________________________________________________
5. _____________________________________________________________
How can you use your personal strengths to bring more positivity and satisfaction into your life?
1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. _____________________________________________________________
5. _____________________________________________________________
Focus on the Positive and Eliminate the Negative
Look at the world around you. Where is there good? Happiness? Contentment?
Using the space below, write a letter to yourself that expresses your happiness, contentment, admiration, or satisfaction with the things you find most important in your life.
On the Bright Side of Positivity
To help you stay focused on the positive aspects of your life, make a list of the things that you like about yourself, things you like in general, people you like, and things that make you happy.
What I Like about Myself
Things I Like
People I Like
Things That Make Me Happy
(Continues...)
Excerpted from Finding the Spirit Within by Randy Hamelin, Erica McKenzie, Karen Tremblay Kilbride. Copyright © 2015 Randy Hamelin. Excerpted by permission of iUniverse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
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Moluna GmbH
Engberdingdamm 27
Greven, Germany 48268
Terms of sale
Instructions for revocation/
Standard Business Terms and customer information/ data protection declaration
Revocation right for consumers
(A ‘consumer’ is any natural person who concludes a legal transaction which, to an overwhelming extent, cannot be attributed to either his commercial or independent professional activities.)
Instructions for revocation
Revocation right
You have the right to revoke this contract within one month without specifying any reasons.
The revocation period is one month with effect from the day,
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on which you or a third party nominated by you, which is not the carrier, had taken possession of the products, provided you had ordered one or more products within the scope of a standard order and this/these product/products is/are delivered uniformly;
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on which you or a third party nominated by you, which is not the carrier, had taken possession of the last product, provided you had ordered several products within the scope of a standard order and these products are delivered separately;
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on which you or a third party nominated by you, which is not the carrier, had taken possession of the last part delivery or the last unit, provided you had ordered a product, which is delivered in several part deliveries or units;
In order to exercise your revocation right, you must inform us (Moluna GmbH, Engberdingdamm 27, 48268 Greven, Telephone number: 02571/5 69 89 33, Fax number: 02571/5 69 89 30, E-Mail address: abe@moluna.de) of your decision to revoke this contract by means of a clear declaration (e.g. a letter sent via post, fax or email). You can use the enclosed specimen revocation form for this, which however is not mandatory.
In order to safeguard the revocation period, it is sufficient that you send the notification about the exercise of the revocation right before the expiry of the revocation period.
Consequences of the revocation
If you revoke this contract, we shall repay all the payments, which we received from you, including the delivery costs (with the exception of additional costs, which arise from that fact that you selected a form of delivery other than the most reasonable standard delivery offered by us), immediately and at the latest within 14 days from the day on which we received the notification about the revocation of this contract from you. We use the same means of payment, which you had originally used during the original transaction, for this repayment unless expressly agreed otherwise with you; you will not be charged any fees owing to this repayment.
We can refuse the repayment until the products are returned to us or until you have furnished evidence that you have sent the products back to us, depending on whichever is earlier.
You must return or transfer the products to us immediately and, in any case, at the latest within 14 days with effect from the day on which you inform us of the revocation of this contract. The deadline is maintained if you send the products before the expiry of the 14 day deadline.
You bear the direct costs for returning the products.
You must pay for any depreciation of the products only if this depreciation can be attributed to any handling with you that was not necessary for checking the condition, features and functionality of the products.
Criteria for exclusion or expiry
The revocation right is not available for contracts
for delivery of products, which are not prefabricated and for whose manufacturing an individual selection or stipulation by the consumer is important or which are clearly tailored to the personal requirements of the consumer;
for delivery of products, which can spoil quickly or whose use-by date would be exceeded quickly;
for delivery of alcoholic drinks, whose price was agreed at the time of concluding the contract, which however can be delivered 30 days after the conclusion of the contract at the earliest and whose current value depends on the fluctuations in the market, on which the entrepreneur has no influence;
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The revocation right expires prematurely in case of contracts
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for delivery of products if they have been mixed inseparably with other goods after the delivery, owing to their condition;
for delivery of sound or video recording or computer software in a sealed package if the seal has been removed after the delivery.
Specimen - revocation form
(If you wish to revoke the contract, please fill up this form and send it back to us.)
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To Moluna GmbH, Münsterstr. 105, 48268 Greven, Fax number: 02571/5 69 89 30, Email address: abe@moluna.de :
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I/we () herewith revoke the contract concluded by me/ us () regarding the purchase of the following products ()/
the provision of the following service () -
Ordered on ()/ received on ()
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Name of the consumer(s)
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Address of the consumer(s)
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Standard Business Terms and customer information / data protection declaration
I. Standard business terms
§ 1 Basic provisions
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§ 2 Conclusion of the contract
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§ 4 Warranty
(1) The statutory warranty rights are applicable.
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(3) If a characteristic of the goods deviates from the objective requirements, the deviation shall only be deemed to be agreed if you were informed of the same by us before submitting the contractual declaration and the deviation was expressly and separately agreed between the contracting parties.
(4)
Insofar as you are an entrepreneur, the following shall apply in deviation from the above warranty provisions:
a) Only our own specifications and the manufacturer's product description shall be deemed agreed as the quality of the goods, but not other advertising, public promotions and statements by the manufacturer.
b) In the event of defects, we shall, at our discretion, provide warranty by rectification of the defect or subsequent delivery. If the rectification of defects fails, you may, at your option, demand a reduction in price or withdraw from the contract. The rectification of defects shall be deemed to have failed after a second unsuccessful attempt, unless the nature of the goods or the defect or other circumstances indicate otherwise. In the event of rectification of defects, we shall not be obliged to bear the increased costs arising from the transport of the goods to a place other than the place of performance, unless such transport is in accordance with the intended use of the goods.
c) The warranty period shall be one year from delivery of the goods. The shortening of the period shall not apply
- for culpable damage attributable to us arising from injury to life, limb or health and for other damage caused intentionally or by gross negligence;
- insofar as we have fraudulently concealed the defect or have assumed a guarantee for the quality of the item;
- in the case of items which have been used for a building in accordance with their customary use and have caused its defectiveness;
- in the case of statutory rights of recourse that you may assert against us in connection with rights arising from defects.
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(3) The provisions of the UN Convention on Contracts for the International Sale of Goods are explicitly inapplicable.
II. Customer information
- Identity of the seller
Moluna GmbH
Engberdingdamm 27
48268 Greven
Germany
Telephone: 02571/5698933
E-Mail: abe@moluna.de
- Information regarding the conclusion of the contract
The technical steps associated with the conclusion of the contract, the contract conclusion itself and the correction options are executed in accordance to the regulations "conclusion of the contract" in our standard business terms (part I.).
- Contractual language, saving the text of the contract
3.1 Contract language shall be English.
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The key features of the goods and/or services can be found in the respective quote.
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Unless a different period is specified in the item description or our delivery conditions, the goods are delivered within 3-5 days after the conclusion of the contract (in case an advance payment has been agreed upon, after the payment authorisation).
6.2 If you are a consumer, the following is statutorily regulated: The risk of the sold item accidentally being destroyed or degraded during shipping only passes over to you when the item in question is delivered, regardless of whether or not the shipping operation is insured. This condition does not apply if you have independently commissioned a transport company that has not been specified by us or a person who has otherwise been appointed to execute the shipping operation.
If you are a businessman, the delivery and shipping operations take place at your own risk.
- Statutory warranty right
Liability for defects is governed by the “Warranty” provisions in our General Terms and Conditions of Business (Part I).
last update: 01.01.2022
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Unless stated otherwise below, the provision of your personal data is neither legally nor contractually obligatory, nor required for conclusion of a contract. You are not obliged to provide your data. Not providing it will have no consequences. This only applies as long as the processing procedures below do not state otherwise.
“Personal data” is any information relating to an identified or identifiable natural person.
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Contact us at any time. The contact details of the person responsible for data processing can be found in our legal notice.
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last update: 10.01.2022