Waterloo Wellington Self-Management Program
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Live life to the fullest with your ongoing health condition
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Dial It Down- Relaxation and Stress Management



Develop skills that dial down stress and anxiety by relaxing tight muscles, settling a busy brain, calming emotions, and re-enegizing body and mind.



During this free, 5-week group program you will have the opportunity to practice and develop strong skills from a variety of practical, effective, and well-researched mind/body calming techniques.  These drug-free strategies are especially helpful in the self-regulation of anxiety, panic attacks, muscle tension, pain, headaches, and insomnia.



Session # 1:

  • The good, the bad, and the ugly sides of stress (eustress & distress)

  • Eating for stress and anxiety management

  • The 3 dimensions of breathing for calming the nervous system

  • Quick Body Check

Session # 4

  • Watching for the what if’s and curbing unproductive worry

  • Introduction to Imagery

  • Tips for decreasing anxiety and panic




Session # 2:

  • The brain’s negativity bias, and when to use constructive, action-oriented self-talk
  • Introduction to Progressive Muscle Relaxation
  • Tips for decreasing jaw/neck/shoulder tension and headaches

Session #5: 

  • Quieting Response

  • Further tips for applying these strategies in demanding or anxiety-provoking situations

  • Drafting a personal action plan



Session # 3

  • Trying too hard to relax?  Increasing awareness of overly-demanding self-talk
  • Introduction to Autogenic Training
  • Tips for decreasing insomnia

*Session information sourced directly from

Stress Management and High Performance Clinic website


Facilitated by Kathy Somers, R.Kin, BCB from the Stress Management and High Performance Clinic. Click Here to learn more about Kathy Somers


Upcoming Workshops 2024





June 4- July 2 ONLINE VIRTUAL CLASSROOM 7:00pm- 8:00pm FULL
October 1- October 29 ONLINE VIRTUAL CLASSROOM 10:00am- 11:00am Click Here









If the workshop you wish to attend is full, please call us at 1-866-337-3318 or email us to be added to a waitlist


A "VIRTUAL" Classroom

Workshops will be delivered using a password with a secure online videoconferencing tool to create interactive sessions.  Participants will be able to interact with the facilitators and other members of the group. They can choose whether to be on camera.



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