THE KADAM STRESS TREE
TAKE CONTROL
The Kadam Stress Tree
The Kadam Stress Tree is a quick and effective resource to access when confronted with a stressful situation. The branches provide a hierarchy of tools designed to assist with de-escaltion of the stress response through thought stopping, breathing and re-evaluation techniques.
The stress tree can be used as a self-reflection tool (See and Solve activity), a group discussion resource, a moving meditation and a daily mindfulness exercise.
The top two branches provide immediate steps to action when faced with a stressful situation, the middle branches facilitate self-reflection and positive self-talk, and the bottom two branches assist the critical thinking and planning processes necessary to take agency and implement positive change.
- STOP
- TAKE A BREATH
- REFOCUS DON'T REACT
- ENGAGE POSITIVE THOUGHT
- SEEK PERSPECTIVE
- SYNTHESISE AND ACT
It is common for individuals to worry excessively and unnecessarily when confronted with issues that cause concern. Internalising these concerns can lead to feelings of helplessness, incapacity, and overwhelm.
When an individual feels overwhelmed, the brain shifts into a state of stress with limited capacity to rationalise and problem solve. Individuals commonly look to external and often unhealthy sources for comfort and ‘quick-fix’ solutions.
The Kadam Stress Tree ‘See and Solve’ activity provides tools to assist individuals to identify and externalise their worries (See) in order to shift into a rational mindset capable of problem solving, (& Solve).
The See and solve activity trains individuals to externalise problems and internalise solutions, rather than the other way around. This change in perspective inspires confidence, agency and empowerment.
How to ‘See and Solve’
- Create 3 - 6 red and green leaves
- Identify and write one worry or concern on each of the red leaves
- Take each leaf and place it in the 'cauldron'. This is where the magic happens...
- Ask yourself the questions from branches 3 - 6 related to your worry
- Once you find a solution, write it on the green leaf and place it on the tree opposite your worry
- If you can not find a solution, seek advice from a trusted peer or leave the leaf in the cauldron to ponder and return to another time
Join in with this 4 minute movement sequence or simply lie back and enjoy some mindful 'time out'.
The Kadam Stress Tree Flow movement sequence combines intentional thought with movement in order to strengthen the mind body connection. This moving meditation uses muscle memory and cellular patterning to elicit positive emotional responses for the management of stress.
Practicing the Kadam Stress Tree Flow daily, optimises the communication between the body’s systems and strengthens its defence against stress.
This 4:6 ratio breathing guided meditation helps to deescalate the stress response, calm the nervous system and improve breath awareness and lung function.
Follow the steps below to familiarise yourself with the 4:6 ratio principles and then play the guided meditation to fully immerse yourself in the practice.
4:6 Ratio Breathing practice Principles
- Find a comfortable position, relax the body and focus on the breath
- Try always to breathe in and out through the nose whilst observing the natural breath
- Allow the breath to deepen, gently expanding the lower rib cage where possible
- Inhale for a count of 4, and exhale for a count of 6. Your count does not have to be a 'second' count, simply find a comfortable and consistent cadence
- As the breath lengthens, you may need to adjust your count, to maintain the 4:6 ratio
- Continue to follow this pattern for 2 - 5 minutes
- Try to find opportunities to integrate this breathing practice into your daily life