Beat the Blues
How to Manage Stress and Balance Your Life

Wolf J. Rinke, PhD, RD, CSP

SAD? ANXIOUS? STRESSED? WORRIED?
This CPE self-directed home study program will change all that!

© 2006 Wolf Rinke. All rights reserved. Reproduction in whole or part without written permission from the author, except for brief quotations in reviews, is prohibited.

CUSTOMER COMMENTS

Lauren Pia-Vavra: "Love the program. I read it from cover to cover. Now I am rereading it. this program gave me the tools to make positive changes in my life at home and at work. this is now my reference book for a happier more balanced life."

Traci Krauth: "This was one of the most interesting programs I have ever done. I loved it!"

Sherry Vaughn: "Can't wait to do winning management & your other books! I read most of this to my husband while we're away on business together. We were dealing with difficult people. It was just what we needed to stay positive & encouraging. Thank you! "

Sally Spencer: "Easy to read, humor breaks really fun."

Laura Ritter: "I love your writing style-so personal; like you are writing just to me. … It should be read & reviewed regularly. I want to buy this book for my best friend who is not an RD."

Deborah Foley: "[This program] was well written, interesting and full of great suggestions to better your life. I especially liked the stories."

Grace M. Fuller: "I was reading your book every night in bed, I would laugh and find myself nodding as well as sharing with my husband your humor and words of wisdom. I cannot wait to pass this book to our three adult children who are just starting out in their own life's adventures….I plan to read this over & over."

Shana Pritchett: "This was my favorite of all the courses I have done this year."

Julie Stark: "[I used up all my post-it's marking pages that I wanted to refer back to… too much excellent information.] [This program] had a huge & positive impact on me… thank you.] [This program] is not only beneficial to professionals & those w/ "the blues"… it is a guide on how to live a life of integrity , kindness, & happiness. "

Carol Freeman: "Very positive, exactly what I needed and readable. Good tips for life and work; Life balance."

Margaret Park: "Very motivational and easy to read. Applicable to even a stay-at-home mom!"

Carolyn Czerwinski: "The material is actually a pleasure to study!"

Mary Lynn Powers: "This is definitely just what I needed at this time in my life, both personally and professionally. Definitely a re-read! Thank you."

Melinda Tophan: "The course had great insights and helpful direction on how to manage time, health, relationships, and stress. The course kept my attention and I was able to complete it in a short amount of time. The course was also a great value."

Adell Goldstein: "Helpful and very beneficial and practical. It is excellently written and organized."

Eileen Hillesland: "Prompt service--staff answered questions well over the phone to get me started--well presented in book. Good info for me to use in lectures about nutrition and health issues.

Pam Berentsen-Maged: "Each morning I got the children off to school and started my positive morning refreshed with Wolf and Marcela. I am trying very hard to keep up my positive attitude."

Cheri Dickerson: "I would like to read the book again and take notecards for reference around my home. There was valuable advise and great ideas. I need all the help I can get."

Janyl Finnerty: "So inspirational! A 'feel good read.' I plan on reading this again and again!"

Carolyn Price: "Interesting and enjoyable."

Gina Conti: "The organized style. The writing style: light and entertaining. Loved the Blues Buster humor breaks.

Lori Ragsdale: "I loved the blues buster breaks. They were great and made the reading more enjoyable."

Sheila Wooden: "Very interesting and insightful. I could not put it down. This course was fun and enjoyable to complete."

Sharvari Desai: "Enjoyed reading and understanding how to manage stress and balance your personal as well as professional life."

Toni Freney: "The whole CPE, hard to put down, I will keep and always refer back."

Marla Lipman: "Loved the relevant stories, reflections and especially the humor breaks. Course gave me a lot of challenges to work on."

C.S Keith: "I found the self study program to be inspiring and motivating. I will use it as a reference and reread sections as needed. I have already begun to share some of the information with my co workers- particularly the parts on having a positive outlook."

Venerine Farrell: "I liked the whole book- It has been very helpful in every aspect of my life, but I mainly like the chapter on making yourself happy."

Amelia Murphy Bell: "The Blues Buster Humor Breaks! Practical suggestions that work. Really made me feel better quickly!"

Donna J McNeill: "Fun to read, in-depth research to document data. Again, I laughed out loud at some of the stories while others made me feel warm and cozy. I learned a lot."

INTRODUCTION AND OVERVIEW

Welcome to Beat the Blues, a self-directed accredited learning program.

This program is designed to help you manage stress and balance and improve the quality of your life. It is also designed to help you earn 28 level 2 continuing professional education units (CPEUs).

To get the most out of this self-directed accredited learning program, it is suggested that you adhere to the following four steps:

Step 1: Review the objectives.

Step 2: Read and study the program.

Step 3: Assess what you have learned by answering the self-assessment questions at the end of the program.

Step 3: Compare your answers to the answer key, which you will find at the end of the program. If you scored at least 80% correct, you have completed the program and are ready to transfer your answers to the CONTINUING PROFESSIONAL EDUCATION (CPE) REPORTING FORM in front of the program. If you scored less than 80% correct, re-read the appropriate chapters in the program until you score at least 80%.

After you have successfully completed this learning program mail, fax or e-mail the completed CPE REPORTING FORM to:

Wolf Rinke Associates, Inc.
P. O. Box 350
Clarksville, MD 21029 USA
Fax (410) 531-9282
marcela@WolfRinke.com

Upon receipt of your successfully completed CPE REPORTING FORM, we will send you a certificate of completion for 28 CPEUs.

Enjoy practicing the strategies outlined in this program! They will help you beat the blues once and for all. If you have questions or suggestions, please write or call me.

Enjoy Beating the Blues!
-Wolf J. Rinke

OBJECTIVES

As a result of studying and applying the concepts presented in this self-directed accredited learning program, you will be better able to:

TABLE OF CONTENTS

INTRODUCTION 1
A Wake-up Call 1

CHAPTER 1. WHAT IS THIS THING CALLED THE BLUES 5
Blues ... Schmooze ... Gezooze ... What's the Big Deal? 8
What Causes the Blues? 8
Blues and the Mind-body Connection 9
Pills Won't Cure What Ails You 14
Notes 17

CHAPTER 2. TURN YOURSELF ON 19
9/11 20
The 9/11 Aftermath 27
Blues Buster Actions Steps for Difficult Times 31
Do It Tonight 31
Be Grateful 31
Maintain a Routine 31
Help Children Feel Safe 32
Listen 32
Be Kind to Yourself 32
Stay Busy 32
You Are Not a Victim 33
Fake It Till You Make It 35
Be Global 35
Be Internal 35
Be Stable 36
Blues Buster Actions Steps for Developing a Positive Explanatory Style 31
1. Live In Accordance With the Axiom "If It Is To Be, It's Up To Me" 37
2. Say It Positively 38
3. Recognize That Success Comes In a "Can," Not in a "Can't" 38
4. Don't "Try"…Just Do It 39
5. Look for Opportunities in Every Challenge 39
What If You Fake It And Still Don't Make It? 40
Notes 43

CHAPTER 3. CONQUER STRESS 45
How Bad Are Things? 45
Symptoms of Stress 47
Level 1 - Acute Stress 47
Level 2 - Episodic Acute Stress 48
Level 3 - Chronic Stress 48
Level 4 - Traumatic Stress 49
Stress Reduction Techniques 50
1. Change the Changeable 50
2. Remove Yourself from the Unacceptable 50
3. Accept the Unchangeable 50
Blues Buster Action Strategies to Conquer Stress 51
1. Hang Out With Positive People 51
2. Recognize That You Are Not Your Job 51
3. Get Your Life In Balance 52
4. Cut the Electronic Umbilical Cord 52
5. Reduce Your Commuting Time 52
6. Find A Boss Who Knows How To MBA-Manage By Appreciation 52
7. Move Your Body 53
8. Exercise 53
9. Take Breaks 53
10. Get Eight Hours of Sleep A Day 53
11. Manage Priorities 53
12. Get Rid Of Conflict 54
13. Celebrate More Often Than You Think Is Wise 54
14. Reduce Information 54
15. Ask for help 55
Get Rid of Worries 57
Share Your Worry with Others 59
Realize That Certainty Is a Myth 59
Make Worrying a "Snap" 60
Take a Worry Break 60
Disconnect 60
Just Let Go 60
Keep Hope Alive 61
Nicole's Story 62
A Brief Update 64
Take a Pity Break 65
Notes 68

CHAPTER 4. MAKE YOURSELF HAPPY 71
Focus on the Good Stuff 72
Blues Buster Action Steps You Can Take To Focus on the Good Stuff 79
1. Start Each Day with an Attitude of Gratitude 79
2. Master the PIN technique 82
3. Take advantage of every "Moment of Truth" 83
Chase Your Passion-Not Your Pay 86
Laugh Already 94
Give More of What You Want 96
Love Someone 96
Notes 99

CHAPTER 5. BUILD LASTING RELATIONSHIPS 101
How to Destroy a Relationship 102
Germ #1. Belittle Others Because You Feel Superior 102
Germ #2. Look For the Negatives In Others 102
Germ #3. Withdraw From an Argument 102
Germ #4. Escalate an Argument 103
Honor Thy Mate 104
How to Fix a Marriage on the Rocks 105
Get Out of an Abusive Relationship Now 106
How to Maintain Strong Relationships with Family and Friends 107
Reconnect With Loved Ones 108
Nine Blues Buster Actions Steps for Re-Connecting with Friends and Family 110
1. Make The First Move 110
2. Take Ownership 110
3. Meet In Public 110
4. Make Small Talk 110
5. Revisit the Past 111
6. Find Something-Anything-To Agree On 111
7. Don't Seek Perfection 111
8. Keep the Process Moving 111
9. If All Else Fails… 112
Keep Your Net Working 112
How to Build a Powerful Network 113
Notes 121

CHAPTER 6. TAKE REALLY GREAT CARE OF YOUR BODY 123
Get a Physical 124
What to Get Checked, Why, and When 124
Don't Just Sit There-MOVE 126
Exercise-Your Life Depends on It 129
1. Aerobic Fitness 129
2. Muscular Fitness 130
3. Flexibility 130
4. Body Composition 130
YaBut 131
Recreate 132
Eat Right 133
Why do you want to lose weight? 134
Are you a "healthy weight?" 136
Eat less-exercise more 137
Enjoy 139
Eat lots of variety 140
Break a fast 141
Eat more-lose more 141
Snack right 142
Say No to super-sizing 142
Drink Lots 143
Change your relationship with food 144
You can't get good nutrition from a bottle 145
Get old, get fat unless… 145
Sleep Well 146
Maintain a Regular Sleep Schedule 147
Wind Down 147
Get out the "Blankie" 147
Create a "quiet" zone 147
Invest in a high quality large mattress 148
Eat as Early as Possible 148
Exercise 148
Don't Fight It 148
Notes 150

CHAPTER 7. KEEP YOUR LIFE IN BALANCE 153
The Paris Story 153
Take Action 155
Balance-the Basics 156
Technology May Be Hurting More Than Helping 158
Manage Your Time 159
The Rubber Band Approach to Time Management 160
How to Get the Most Out of Every 24 Hours 161
Record Your Time 161
Analyze Your Time Expenditures 161
Quit Doing It 163
Chunk It 163
Routinize Crisis 164
Take Advantage of Pareto 165
Set Goals and Priorities 166
Procrastinate no More 166
Cure "Perfectionitis" 167
Make Time 167
Get Into the Zone 168
Practice the Three-Minute Rule 169
Manage the Electronic Dragon 170
Notes 173

CHAPTER 8. ACHIEVE INNER PEACE 175
Principles for Achieving Inner Peace 175
Be Where You Are 175
Master the Art of Relaxation 177
Simplify Your Life 178
Be Honest 179
Think Empowering Thoughts 180
Take Advantage of the Abundance 182
Look Out For #1 183
Create the Reality You Want 184
Let Go Of the Past 184
Kill Your Ego 185
Never Give Up On Your Dreams 186
Notes 189

CHAPTER 9. BEAT THE HOLIDAY BLUES 191
How to Beat the Holiday Blues 192
Manage Expectations 192
Commit Random Acts of Kindness 193
Give the Gift of Unconditional Love 193
Be More Inclusive 194
Do Something That Connects Everyone 194
Change Your Response 195
Hang Out With Positive People 195
Choose to Be Happy 196
Manage Stress 196
Decrease Conflict 197
Have "Plastic Surgery" 197
Give the Gift of Listening 197
Take an Inventory 197
Do It in Moderation 198
Make Yourself Laugh 198
Notes 200

CHAPTER 10. THE BEGINNING 201

SELF-ASSESSMENT QUESTIONS 203

ANSWER KEY 219

EXPLANATIONS TO SELF-ASSESSMENT QUESTIONS 221

ABOUT THE AUTHOR 235

ABOUT WOLF RINKE ASSOCIATES, INC. 236