The small change Wellness Coach
Be Well; Start small
the small change TOOLKIT can help!
Welcome to the small change TOOLKIT, a set of transformational tools
designed to help women build and maintain a consciousness of health, one small change at a time
The small change Toolkit addresses the missing piece of the health and wellness puzzle – the spiritual piece:
It’s based on the principle that health is more than the absence of disease. Health is the whole person
It focuses on the spiritual aspect of health, the piece that is overlooked individuals and the healthcare industry.
Addressing the spiritual aspect of health connects you to your inner power, what I call divine power that resides in each of us.
By tapping into your inner power, you change on the inside. When you change on the inside, everything changes.
You begin to develop a consciousness of health:
You think healthy thoughts
You let go of self-defeating and self-sabotaging behaviors
You engage in life-enhancing behaviors
Your social life improves
You feel better about yourself and life in general
You grow to understand that healthy thoughts and feelings lead to creativity and you begin to take charge of your health, one small change at a time
It targets women because in most communities, regardless of their socioeconomic status, women make health decisions for the family. When women are healthy, families and communities are more likely to be healthy
small change FACE-TO-FACE WORKSHOPS Offer a unique and affordable opportunity for women to “help themselves” to tools that enable them to develop a consciousness of health one
small change at a time.
All Workshops:
Are 2-3 hour sessions that offer an intensive learning experience
Engage the participant in learning through active participation
Provide the opportunity to practice techniques or skills
Renew motivation and increase confidence by offering immediate feedback
Provide an atmosphere to establish new friendships
Offer an opportunity to improve communication among peers
Create a sense of community or common purpose among participants
Introduce new concepts and ways of thinking that encourage further investigation
Make learning fun
Empower the participant to be their own best teacher
Are offered in small group settings (20 maximum) to organizations, worksites, faith groups, support groups, prisons, women transitioning from prison, colleges/universities, and anywhere women are ready to put wings on their dreams
Require 3 things, what I call small change the write way:
A pen
A journal or notebook
Signing a small change Commitment Form to spend a minimum of 30 minutes a day on activities that serve as the first step in putting wings on your dreams!
"Gratitude is its own energy field. When you acknowledge and are grateful for whatever you have, it allows more to be drawn to you and changes the way you experience life. Grace is transformative. The more grateful you are, the more grace mirrors the gratitude that you have.” Oprah Winfrey
GRATITUDE is the most powerful spiritual tool in The small change Toolkit because it impacts the whole person!
There isn’t a single person who can’t benefit from living a more grateful life. Why? Because just when you think you have everything under control, life throws you a curve ball GRATITUDE WILL KEEP YOU IN THE GAME!
The Benefits of Gratitude:
Connects you to your inner power
It’s transformative. It changes you on the inside. When you change on the inside, life changes
Leads to the development of a consciousness of health
Restores physical, mental, emotional, social, and spiritual well-being
Increases optimism
Improves feelings of connection in times of loss or crises
Increases self-esteem
Decreases stress, anxiety, and depression
Improves relationships
Leads to deeper feelings of peace and harmony
Makes it easier to work with other tools in the toolkit
Sparks creativity
Prepares you to put wings on your dreamsStress reduction
Who can benefit from Gratitude?
Anyone struggling with chronic medical conditions, addictions, transitioning from incarceration, students, teachers, caregivers, support groups, inmates, healthcare providers, employees, employers, and anyone looking to take charge of their health and live their best life.
Gratitude Helps Individuals With Chronic Medical Conditions:
Reduce anxiety
Manage stress
Become more optimistic
Sleep better
Focus on “here and now” instead of the past and future
Improve family relationships
Exercise more self-control
Become better decision-makers
Adopt healthier behaviors
Track symptoms and recognize triggers in order to keep them at bay
Identify and reduce negative thoughts and behaviors
Better navigate the healthcare system
Take charge of their health, one small change at a time
Gratitude Helps Students:
Reduce anxiety
Improve writing skills
Improve time management
Become more focused
Improve creativity
Set more realistic goals
Recognize talents/skills
Boost self-esteem
Develop a more positive self-image
Sleep better
Improve listening skills
Appreciate the value of education
Respect the versatile role of teachers
Gratitude Helps Inmates:
Reduce aggression and the potential for violence
Cope with life-changing events
Reduce recidivism
Build resiliency
Reduce anxiety and manage stress
Set more realistic goals
Recognize talents/skills
Improve creativity
Boost self-esteem
Develop a positive self-image
Sleep better
Improve mood and relationships
Let go of self-defeating thoughts and behaviors
Adopt life-enhancing behaviors
Gratitude Helps Employees:
Increase productivity
Cut down on sick leave
Improve job satisfaction
Improve employee relations
Reduce workplace anxiety
Improve time management
Become more optimistic
Find more meaning and purpose in work
Appreciate the job
Recognize talents and improve skills
Create a more loyal customer base
Gratitude Helps Individuals Transitioning From Incarceration:
Reduce recidivism
Reduce anxiety and better manage stress
Become more focused
Set more realistic goals
Recognize talents/skills
Improve creativity
Boost self-esteem
Develop a positive self-image
Sleep better
Improve mood
Improve relationships
Think positive
Reduce aggression and the potential for violence
Better cope with life-changing events
Reduce materialism
Build resiliency
Adopt life-enhancing behaviors
Gratitude Helps Healthcare Providers and Caregivers:
Feel more connected to a strong network of support and encouragement
Reduce stress
Improve productivity
Improve quality of patient services
Increase commitment to employers
Fewer employee sick days
Improve mental and emotional well-being
Foster the adoption of healthier lifestyle habits
Sleep better
Improve management skills and responsibilities
WORKSHOPS:
“GRATITUDE: LEARN TO JOURNAL- LEARN TO THRIVE” the most powerful spiritual tool in The small change Toolkit because it impacts the whole person
“The starting point of discovering who you are, your gifts, your talents, your dreams, is being comfortable with yourself. Spend time alone. Write in a journal.”
Robin Sharma
Workshop learning objectives:
Define Gratitude
Understand how Gratitude Journaling leads to grateful living
Practice Gratitude Journaling exercises
Identify physical, mental, emotional, social, and spiritual benefits of living grateful
Learn what it means to develop a consciousness of health
Learn the connection between gratitude and overall well-being
Workshop Takeaways:
2 Books:
The Stroke That Touched My Heart
The Stroke That Touched My Heart Gratitude Journal
117 Gratitude Journaling Prompts
Gratitude Journaling Tip sheets and Templates
“FORGIVENESS: YOUR ROADWAY TO FREEDOM”
the second most powerful spiritual tool in The small change Toolkit
"As I walked out the door toward the gate that would lead to my freedom, I knew that if I leave my bitterness and hatred behind me, I would still be in prison."
Nelson Mandela
The benefits of Forgiveness:
Improved overall health and well-being
Less anxiety, stress, and hostility
Fewer symptoms of depression
Improved heart health
Lower blood pressure
Improved self-esteem
A stronger immune system
Lower risk of drug and alcohol abuse
Promotes healing
Healthier relationship with self
Healthier relationships with others
Who can benefit from Forgiveness?
Anyone who has suffered a minor or major grievance that results in emotional or physical pain that keeps them from living their best life.
Workshop learning objectives:
Define Forgiveness
Understand how Forgiveness leads to improved health and well-being
Learn how Unforgiveness leads to Dis-ease
Understand how Gratitude fosters Forgiveness
Practice forgiveness exercises to overcome unresolved grievances
Learn how to forgive yourself first
Workshop Takeaways:
Forgiveness Tips, Worksheets and Templates
“STRESS AND DIS-EASE: KEEP THEM BELOW THE BOILING POINT”
“Excessive or prolonged stress, particularly in the form of frustration, fear or anxiety, is distress, and it leads to disease.”
Gail C. Christopher
The benefits of Stress Management:
Improved overall health and well-being
Lower blood pressure
Lower heart rate
Improved mental health
Better sleep
Improved digestion
Reduced alcohol and drug dependency
Improved personal and work relationships
Happier home and work environment
Who can benefit from Stress Management?
Anyone living with high levels of stress that interfere with the ability to think clearly, function effectively, and enjoy life.
Workshop learning objectives:
Define stress
Recognize internal and external stress trigger points
Understand the connection between chronic stress and dis-ease
Understand how trauma impacts health and well-being
Identify the health benefits of stress management
Practice stress management exercises
Understand how Gratitude fosters stress management
Workshop Takeaways:
Stress Reduction Tips and Worksheets
Tips to Cope with Trauma
“MANAGE TIME-MASTER TASKS THE small change WAY”
“We kill time. Time buries us.”
Machado de Assis
The benefits of Time Management:
Stress reduction
Improved quality of life, more time to enjoy leisurely things
Less procrastination
Increased productivity and efficiency
Improved quality of work
Increased
opportunities
Increased likelihood of achieving goals
Builds Self-confidence
Who can benefit from Time Management?
Employees, employers, students, anyone wanting to reduce stress and manage daily responsibilities more effectively
Workshop learning objectives:
Assessment of habitual time management behaviors
Identifying key considerations for each behavior
Identifying time management habits that need to be changed
Developing a plan to improve time management behaviors
Workshop Takeaways:
SMART Goal-Setting Tips and Template
Tips to Prioritize Tasks
Daily Activity Log and Weekly Planner Templates
Suggested Supplemental Reading List
GOAL-SETTING: “PUT WINGS ON YOUR DREAMS”
"Setting goals is the first step in turning the invisible into the visible.”
Tony Robbins
The benefits of Goal-setting:
Greater ability to focus on what is important
Increased productivity
Higher level of motivation
Accountability
Less procrastination
Improved self-image
Maintain momentum
Triggers new behaviors
Increased likelihood of achieving success
Puts you in the driver’s seat
Prepares you to put wings on your dreams
Who can benefit from Goal-setting?
Anyone ready to commit to reaching their highest potential and live their best life, one small change at a time.
Workshop learning objectives:
Identify dreams and recognize passion
Understand why dreams need wings
Understand the connection between passion, purpose, and dreams
Understand what causes procrastination
Distinguish between realistic dreams and fantasy
Understand the value of commitment and setting priorities
Practice setting SMART goals to put wings on your dreams
Workshop Takeaways:
SMART Goal-Setting Tips and Templates
Tips to reduce procrastination
Tips to Prioritize Tasks
Tips on the role of Gratitude in putting wings on your dreams
Daily Activity Log
Suggested reading
To schedule a workshop: Contact me smallchange@myrtlerussell.com