Beat the Blues: How to Manage Stress and Balance Your Life, Second Edition
Wolf J. Rinke, PhD, RDN, CSP

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

© 2013 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

Lana Temme: "It helped me get through the day one of those days I felt really down. It is so well written, I couldn't put it down!"

Lauren Pia-Vavra: "Love the program. I read it from cover to cover. Now I am re-reading 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%.

To receive your well-deserved 28 CPEUs you must complete the CPE REPORTING FORM and:
Submit it on-line at www.easyCPEcredits.com,
Or fax to: (410) 531-9282,
Or mail to: Wolf Rinke Associates, 721 Valley Forge Road #486, Valley Forge, PA 19481

Upon receipt of your CPE Reporting Form, we will email you a Certificate of Completion within 2-5 days.

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
CHAPTER 1 WHAT IS THIS THING CALLED THE BLUES?
Blues... Schmooze ... Gezooze ... What's the Big Deal?
What Causes the Blues?
Blues and the Mind-body Connection
It's All in Our Head
Pills Won't Cure What Ails You
Notes
CHAPTER 2 TURN YOURSELF ON
Tuesday September 11,2001(9/11)
The 9/11 Aftermath
Blues Buster Action Steps for Difficult Times
You Are Not a Victim
Fake It Till You Make It
Blues Buster Action Steps for Developing a Positive Explanatory Style
What If You Fake It And Still Don't Make It?
Notes
CHAPTER 3 CONQUER STRESS
How Bad Are Things?
Symptoms of Stress
The Three Most Powerful Stress Reduction Techniques Ever
Blues Buster Action Strategies to Conquer Stress...
Get Rid of Worries
Worry Busters
Keep Hope Alive
Nicole's Story
Take a Pity Break
Notes
CHAPTER 4 MAKE YOURSELF HAPPY
What is Happiness?
What' sin It for You?
How to Get Started?
Focus on the Good Stuff.
Focusing on the Good Stuff Works Because
Blues Buster Action Steps to Focus on the Good Stuff
Chase Your Passion--Not Your Pay
Laugh Already
Give More of What You Want
Love Someone
Do It Often and In Small Doses
Notes
CHAPTER 5 BUILD LASTING POSITIVE RELATIONSHIPS
How to Destroy a Relationship
How to Build a Positive Lasting Relationship
How to Fix a Marriage on the Rocks
Get Out of an Abusive Relationship Now
Reconnect With Loved Ones
Nine Blues Buster Action Steps for Re-Connecting with Friends and Family
Keep Your Net Working
Fifteen Steps to Build a Powerful Professional Network
Notes
CHAPTER 6 TAKE REALLY GREAT CARE OF YOUR BODY
Get a Physical
What'sin It for you?
Start With an Exercise Lite Program
Take It to the Next Level--Exercise
Recreate
Eat Right
Why Do You Want To Lose Weight?
Sleep Well
Notes
CHAPTER 7 KEEP YOUR LIFE IN BALANCE
The Paris Story
Take Action
Balance the Basics
Technology May Be Hurting More Than Helping
Know Thy Time
The Rubber Band Approach to Time Management
How to Get the Most Out of Every 24 Hours
Get Into the Zone
Notes
CHAPTER 8 ACHIEVE INNER PEACE
Principles for Achieving Inner Peace
Notes
CHAPTER 9 BEAT THE HOLIDAY BLUES
How to Beat the Holiday Blues
Commit Random Acts of Kindness
Be More Inclusive
Change Your Response
Give the Gift of Active Listening
Do It in Moderation
Make Yourself Laugh
Notes
CHAPTER 10 THE BEGINNING
SELF-ASSESSMENT QUESTIONS
ANSWER KEY
EXPLANATIONS TO SELF-ASSESSMENT QUESTIONS
ABOUT THE AUTHOR
ABOUT WOLF RINKE ASSOCIATES, INC