Rise & Reset Instructor Manual

Opening Script:

"Welcome everyone. I'm so glad you're here. Before we dive in, I want to set the tone for our time together. This is a judgment-free space where you can share as much or as little as you'd like. There's no 'right' way to feel, and all emotions are welcome here.

This week, we're exploring burnout and stress—how it shows up in our bodies, minds, and lives. If this topic feels heavy, that's completely normal. By the end of today, you'll have tools to understand your stress better.

"Let's start with a grounding exercise. I'd like everyone to find a comfortable position. Take a moment to feel your feet on the ground, your seat beneath you. Let's breathe together: in for 4 counts, hold for 4, out for 4."

Facilitation:

"Imagine your emotional capacity as a cup. It has a bottom, sides, and a rim. When we're full of energy, joy, and resources, the cup is at the top. When we're running on empty, the cup is nearly drained.

Burnout doesn't happen all at once. It's like slowly adding small weights to that cup—one responsibility, one worry, one sleepless night at a time—until the cup overflows."

Journal Prompt: Ask participants to answer silently in their journals:

• Where is your cup right now? Is it overflowing, full, halfway, or nearly empty?
• What's been filling your cup (adding stress)?
• What usually helps you empty the cup (find relief)?

(Allow 3–5 minutes of silent journaling)

Key Points to Cover:

• Burnout is Real: It's not laziness or weakness. It's a state of physical, emotional, and mental exhaustion caused by prolonged stress.
• Three Components:
  • Emotional exhaustion (feeling drained, depleted)
  • Cynicism (loss of enthusiasm, detachment from work/relationships)
  • Reduced effectiveness (feeling like you're not making a difference)
• Physical Signs: Fatigue, insomnia, headaches, muscle tension, frequent illness.
• Mental Signs: Brain fog, difficulty concentrating, memory lapses, racing thoughts.
• Emotional Signs: Irritability, anxiety, depression, feeling overwhelmed, numbness.
• Common Triggers: Overwork, lack of control, unclear expectations, insufficient support, work-life imbalance.

"Remember: Recognizing burnout is the first step to recovery. You're not broken—you're human, and your body and mind are sending important messages."

Part 1: Stress Self-Assessment (10 min)

Hand out the stress assessment worksheet. Guide participants through:

• Rate physical stress signals (tension, fatigue, sleep issues) 1–5
• Rate emotional stress signals (irritability, anxiety, sadness) 1–5
• Identify their top 3 stress triggers
• Circle which warning signs they notice most often

(Allow 7–10 minutes for silent completion)

Part 2: Guided Breathing Exercise (15 min)

Box Breathing Script:

"Let's do a simple breathing exercise that can help calm your nervous system. It's called box breathing.

Find a comfortable position. Inhale slowly for a count of 4... hold for 4... exhale for 4... hold for 4. Let's do this together, slowly and gently.

"If you find your mind wandering, that's okay. Just bring your attention back to the breath. You're safe. You're here."

(Guide 8–10 full rounds, about 5–7 minutes)

After the breathing: "Slowly open your eyes. Notice how you feel. No judgment—this might feel easy or difficult. Both are okay."

Invite 2–3 volunteers to share: "What did you notice during that breathing exercise?"

Optional Creative Activity: Set up a coloring or puzzle station. Let participants choose to color, puzzle, journal, or sit quietly for the remaining time. This is decompression time—no pressure to engage or share.

"There's no right way to spend this time. Some of you might want to color and decompress. Others might want to journal more. Honor what your body needs right now."

Challenge:

"This week, I'd like you to practice 10 minutes of quiet decompression every day. That could be breathing, coloring, journaling, sitting outside, or anything else that feels calming to you. The goal is to notice how even small moments of calm can shift how you feel."

Closing Script:

"Thank you for showing up today and for your honesty. Recognizing your burnout is brave work. You don't have to feel this way forever, and we're going to work through this together. See you next week."

"Welcome back. Last week we explored what burnout looks like. This week, we're going deeper—into the body and nervous system. We're going to learn why stress affects us the way it does, and more importantly, how to calm that stress response.

"Your nervous system is powerful. It's been protecting you your whole life. Today, we're going to learn to work with it, not against it."

Quick Grounding Check-In:

"Before we begin, check in with yourself: Where do you feel tension in your body right now? Maybe your shoulders, jaw, chest, or stomach. Just notice, without judgment."

Key Teaching Points:

The Nervous System Has Three Modes:

• Sympathetic (Fight/Flight): Activated by stress. Heart races, breathing quickens, muscles tense. Designed for short-term threats.
• Parasympathetic (Rest/Digest): The calm state. Heart rate normal, breathing slow, body relaxed. Where healing happens.
• Dorsal Vagal (Freeze): When overwhelmed, we shut down. Dissociation, numbness, difficulty moving or thinking.

The Problem with Chronic Stress:

When we're constantly stressed (work overload, caregiving, uncertainty), our nervous system stays in fight/flight mode. It never gets to rest. This exhausts the body, weakens immunity, disrupts sleep, and leads to burnout.

The Good News:

"We can't always control our circumstances, but we CAN learn to regulate our nervous system. Through breathing, movement, and sensory practices, we can signal safety to our body and activate the rest/digest response."

Practice 1: Guided Meditation (10 min)

"Find a comfortable position, lying down or seated. If lying down, you can use a mat or even just the floor. Cover yourself with a blanket if you'd like.

Close your eyes or soften your gaze. Let's begin by noticing your breath—not changing it, just noticing.

With each exhale, imagine releasing tension. Let it melt into the ground... melting like ice cream in the sun... flowing away from your body...

(Continue with 8–10 minutes of guided visualization. You can lead them through a peaceful place: forest, beach, garden.)"

Practice 2: Progressive Muscle Relaxation (12 min)

"We're going to systematically relax every muscle in your body. Tense a muscle for 3 seconds, then release. This helps your body recognize what relaxation feels like.

Start with your toes. Curl them tight... 1... 2... 3... release. Let them melt into the ground.

(Progress through: calves, thighs, glutes, abdomen, chest, hands, arms, shoulders, neck, face)

Great work. You've just given yourself a full-body reset. Notice how different your body feels now."

Practice 3: 4-7-8 Breathwork (5 min)

"This breathing pattern is specifically designed to calm the nervous system. Inhale for 4 counts, hold for 7, exhale for 8.

The longer exhale signals to your body that it's safe to relax. Let's do 4 rounds together."

Set up 3–4 stations around the room:

• LEGO Station: Mindful building. Slow, repetitive, no goal.
• Bubble Wrap Station: Pop bubbles slowly, mindfully. The sound & tactile sensation are calming.
• Kinetic Sand Station: Squeeze, mold, smooth. Grounding and soothing.
• Quiet Reflection Zone: For those who prefer journaling or sitting silently.

"Choose any station that calls to you. Spend 15–20 minutes engaging your senses. This is nervous system regulation in real time. You're teaching your body that it's safe to slow down."

Challenge:

"This week, create a nightly calming routine. Pick ONE practice from today—breathing, meditation, progressive relaxation, or even just 5 minutes of LEGO or coloring. Do it every night before bed. Your nervous system will start to expect calm at that time, making sleep easier."

Closing:

"You just gave your nervous system a reset. Hold onto that feeling. Your body can return to this calm state anytime you need it. See you next week."

"Welcome. This week is about emotional release. We often hold feelings inside—grief, anger, disappointment, fear—because we don't have safe places to express them.

This space IS safe. You can cry. You can feel big emotions. You don't need to be strong here. Vulnerability is not weakness; it's wisdom.

"I want to set some ground rules: What's shared here stays here. There's no judgment. You can participate fully or observe quietly. Honor what your body needs."

(Optional: offer tissues. Some people may cry, and that's healthy.)

Key Teaching Points:

Suppressed Emotions: When we constantly push feelings down—"I'm fine," "I don't have time for this," "I should be stronger"—those emotions don't disappear. They get stored in the body as tension, anxiety, and exhaustion.

The Cost of Holding In: Chronic emotional suppression leads to depression, physical pain, weakened immunity, and deeper burnout.

Healthy Release: Crying, talking, moving, creating, expressing—these are not indulgences. They're necessary. When we allow ourselves to feel and release, we free up energy for healing.

"Your emotions are information. They're telling you something matters. Today, we're learning to listen to them."

"I'm going to give you some prompts. Write honestly and quickly. Don't edit yourself. This is for you, not for anyone else.

Read each prompt, and just write whatever comes. Stream of consciousness. No right or wrong answers."

Journaling Prompts:

• What have I been holding in? (Don't censor—write it all.)
• What thoughts constantly drain my energy?
• What do I need to let go of?
• If I could tell one person exactly how I feel, what would I say?
• What am I angry about? (Anger is valid.)

(Allow 12–15 minutes of silent, focused writing. Don't interrupt.)

Option 1: Paint & Reflect (Recommended for First Time)

"You're not creating art here. You're releasing emotion. There's no goal, no right way. Pick colors and paint what you're feeling. Use big, messy strokes. Get it out of your body and onto the canvas."

(Play soft music. Let them paint for 20–25 minutes in silence. Some will be energetic and cathartic; others will be slow and meditative.)

Option 2: Spoken Word Circle (For Comfortable Groups)

Sit in a circle. Offer prompts:

• "If I could speak my truth right now, I would say..."
• "What I'm tired of is..."
• "What I need is..."

"You can speak, or you can pass. No pressure. But your voice matters, and you deserve to be heard."

"Take a few moments of quiet. Sit with what you just expressed. You might feel lighter. You might feel more emotional. Both are healing.

I'd like to offer some affirmations. Listen to the ones that resonate:

• "I am allowed to feel."
• "My emotions are valid."
• "I am releasing what no longer serves me."
• "I am making space for peace."
• "I am worthy of rest."

"Take one affirmation with you this week. Repeat it when you need to remember your worth."

Challenge:

"This week, do one 'mental declutter' activity daily. Journal, paint, go for a walk and vent, call a trusted friend—find one thing that helps you release. You don't have to hold it all inside."

Closing:

"Thank you for your courage today. You've made space for healing. That takes strength. Take care of yourself this week. We're getting lighter together."

"Welcome back. We're at the midpoint of our program, and we're shifting into action. This week is about structure and sustainability.

Think of a time when your life felt grounded. Maybe you had a morning routine, a bedtime ritual, or a weekly ritual with someone you love. How did that feel?"

"Routines aren't boring. They're foundational. They free your mind from decision fatigue and create safety for your nervous system."

Key Teaching Points:

Routines Reduce Stress: When your day has structure, your brain doesn't have to constantly decide what's next. This saves mental energy.

Routines Signal Safety: Predictability tells your nervous system, "You're okay. You're not in danger." This activates the rest/digest response.

Routines Build Momentum: One good habit makes the next one easier. A morning routine sets the tone for your whole day.

Routines Create Identity: When you consistently do something, it becomes part of who you are. "I'm someone who meditates." "I'm someone who moves my body."

The Key: Start Small: Adding one 5-minute habit is better than overcomplicating. Sustainability beats perfection.

"Let's build a simple routine. We'll focus on three key times: morning, evening, and one moment during the day that's just for you.

Morning Routine (5–15 min):

Guide them to identify: Wake up → [grounding practice] → [movement or nourishment] → [intention for the day]

Examples: 5-minute meditation + tea + journal prompt

Midday Reset (2–5 min):

A pause, even brief. Walk, breathing, step outside, stretch.

Evening Routine (10–20 min):

Wind down: No screens → [calming activity] → [reflection] → Sleep prep

Examples: Bath + journaling + breathing + sleep affirmation

(Hand out planning worksheets. Have them map their ideal routine, then commit to implementing one.)"

Vision Board (Visualize Your Healthy Lifestyle):

"Cut out images, words, or colors that represent your healthiest self. What does this version of you do? How does she move, rest, work? Create a visual reminder of the life you're building."

(Allow 15 minutes for creative work. Encourage music and conversation.)

Habit Tracker Setup:

"Commit to ONE new habit this week. Pick something small—5–10 minutes. Track it daily. The goal is consistency, not perfection. Even 5 days out of 7 is a win."

Journal Prompts:

• What routines help me feel grounded?
• What habits increase stress in my life? (Be honest. Maybe it's doom-scrolling, overworking, people-pleasing.)
• Where do I need better boundaries?

(Allow 10–12 minutes of quiet journaling. Create a café-like atmosphere with soft music and tea if possible.)

Challenge:

"Implement one new healthy routine this week. Just one. Maybe it's a 5-minute morning meditation or an evening walk. Track it. Celebrate each day you do it."

Closing:

"You're building something sustainable. Small, consistent actions create big changes. Keep going. You're worth the effort."

"Welcome. This week might feel practical, but it's deeply therapeutic. Financial stress and life overwhelm are major burnout triggers.

We're not here to judge your finances. We're here to create clarity and reduce the mental weight you're carrying. Organization is a form of self-care."

Key Teaching Points:

Financial Stress Impacts Everything: Money worries affect sleep, relationships, health, and work performance. It's not shallow; it's deeply real.

Avoidance = Anxiety: Many people avoid looking at finances because it's scary. But avoidance creates MORE anxiety. Facing it—even imperfectly—reduces stress.

Life Overwhelm: When your environment, calendar, and finances are chaotic, your nervous system stays activated. Order creates calm.

Small Steps Work: You don't need to overhaul everything. Simple systems—a budget, a to-do list, a clean desk—create profound relief.

"Remember: This is about progress, not perfection. Even small organization reduces stress significantly."

Simple Budgeting (15 min):

"We're not building a complex budget. We're getting clarity on where money goes.

Step 1: List your monthly income (after taxes).

Step 2: List fixed expenses (rent, insurance, utilities).

Step 3: Estimate variable spending (food, gas, entertainment).

Step 4: Identify one area where you can reduce spending painlessly (one coffee/day? subscription you don't use?).

(Hand out budget templates. Walk through an example. Allow 10 minutes for quiet work.)"

Time Management (10 min):

"Write down 3–5 major time drains: What activities or commitments are exhausting you?

Next to each, write: Keep, Reduce, or Delegate?

Many burnout cases involve over-commitment. Permission to say 'no' is healing."

Creating Calmer Environments (5 min):

"One small change this week: declutter one drawer, organize one shelf, or clear your desk. A calmer physical space = calmer mind."

Set up 3 stations. Participants rotate for 5–7 minutes each:

• Workspace Station: How to organize a desk for focus (minimize distractions, create zones).
• Digital Organization: Email folders, calendar blocking, reducing notifications.
• Weekly Planning: Simple system for weekly planning using a planner or digital tool.

"Take ideas that resonate. You don't have to do everything. Small changes compound."

Journal Prompts:

• What areas of my life feel chaotic?
• What financial habits increase my stress?
• What would peace look like in my daily life?

(Allow 10–12 minutes for journaling.)

Challenge:

"Organize one stressful area of your life this week. Pick ONE: finances, workspace, calendar, or email. Spend 30 minutes bringing order to that space. Notice how different you feel."

Closing:

"You're getting lighter. We're two weeks from the finish line. Your brain is clearer. Your body is calmer. Keep going."

"Welcome to our final session together. We've come so far in six weeks. I want to start by acknowledging the work you've done—the vulnerability, the honesty, the commitment to your own healing.

Today is about celebrating and preparing for your continued journey beyond this room.

Let's begin with a moment of gratitude. Close your eyes. Think about one thing you're grateful for—about yourself, this program, or simply being alive. Hold that gratitude for a moment. Thank you for being here."

Guided Reflection Questions (Silent or Share):

• When you started this program, how were you feeling?
• What's one thing you've learned about yourself?
• What tool or practice has helped you most?
• How has your body felt differently these last six weeks?
• What moment in this program meant the most to you?

(Allow 3–5 minutes for silent reflection, then invite 2–3 volunteers to share. Celebrate each person.)

Key Teaching Points:

Healing Isn't Linear: You'll have good weeks and hard weeks. That doesn't mean you've failed. It means you're human. The tools you've learned are always available.

Relapse Warning Signs: Notice these early signals:

• Returning to old patterns (overworking, people-pleasing, suppressing emotions)
• Skipping your wellness routines
• Increased irritability or emotional numbness
• Poor sleep, physical tension
• Isolation ("I don't need help; I can handle this alone")

Prevention Strategy: Build "reset checkpoints" into your life. Monthly check-ins with yourself. Quarterly revisiting of your boundaries. Annual renewal of your wellness commitment.

Community Matters: Find one person (friend, family, or community) who supports your wellness. Accountability changes everything.

"The most resilient people aren't those who never struggle. They're those who have systems and support to recover quickly when they do."

"Now we create YOUR plan. This is your north star for the next 90 days. It's not perfect; it evolves. But it gives you a map."

Roadmap Components:

1. Daily Non-Negotiables (3–5 practices you'll do every day)

Examples: 5-min meditation, 10-min walk, journaling, movement

2. Weekly Rituals (1–2 things that happen weekly)

Examples: Reset Sunday, therapy/coaching, group class, deep reflection

3. Boundaries to Maintain (1–3 key boundaries protecting your peace)

Examples: No work emails after 6pm, weekly "no" to one request, one day completely offline

4. Emergency Reset Plan (What you'll do if stress peaks)

Examples: Call a friend, journaling session, 20-min walk, therapy check-in

5. Support System (Who you'll reach out to)

Write down 3–5 people or resources you can contact when you're struggling

(Hand out roadmap templates. Spend 15 minutes guiding completion. This is deeply personal.)

30-Day Reset Challenge:

"You're committing to 30 more days. Pick ONE thing from your roadmap that you'll commit to publicly here. Say it out loud. Have someone in the room be your accountability partner for 30 days.

"This accountability—saying it out loud, having witnesses—changes behavior. You're not doing this alone anymore."

Reflection Letters to Self:

"I'm asking you to write a letter to yourself. Write from the perspective of someone who deeply loves you. Tell yourself:"

• What you've accomplished these six weeks
• Reminders of your resilience
• Permission to struggle and recover
• Promises to yourself about your wellness

"Seal it. Open it when you're struggling. You'll be amazed by what you wrote to yourself."

Celebration Moment:

"You've earned this. We're going to have tea, refreshments, and celebrate together. Celebrate how far you've come. Celebrate that you prioritized yourself. That matters."

"As we close, I want to leave you with some final words:

You are not broken. You were tired. And you chose to heal.

The tools you've learned are always with you. Breathing, journaling, movement, asking for help—these are your superpowers.

Your wellness isn't selfish. It's essential. When you're at your best, everyone around you benefits.

This program ends today, but your Reset journey continues. You're not going back to how things were. You're building something new—a life with boundaries, with nourishment, with YOU at the center.

I believe in you. Your family believes in you. And most importantly, I hope you're starting to believe in yourself."

Final Affirmations (Read Together):

• "I am worthy of rest."
• "I am capable of change."
• "I choose peace over perfection."
• "I am building a life I love."
• "I am enough, exactly as I am."

"Thank you for this journey. Keep rising. Keep resetting. And keep believing in yourself."