hw410 Stress Management and Prevention Program Resource Unit 9

KAPLAN UNIVERSITY
HW410 Stress: Critical Issues in

Management and Prevention
Stress
Management and
Prevention
Program Resource
Guide
1
KA P L A N U N I V E R S I T Y
Stress Management and Prevention

Program Resource Guide
By
Tracy Matney
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention

Table of Contents
UNIT 1 THE NATU RE OF STRESS
Information to Remember.....................................................................4-5
Self-Assessment Exercises.......................................................................5
Journal Writing......................................................................................5-6
UNIT 2 THE PHYSIO LOGY OF STRESS
Information to Remember.....................................................................7-8
Self-Assessment Exercises.......................................................................8
Journal Writing....................................................................................8-10
UNIT 3 PSYCHOLOGY OF STRESS
Information to Remember.................................................................11-12
Self-Assessment Exercises.....................................................................12
Journal Writing..................................................................................12-13
UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY
Information to Remember......................................................................14
Journal Writing..................................................................................15-18
UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES
Journal Writing..................................................................................20-21
UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON, AND M ENTAL
IM AGE RY
Self-Assessment Exercises................................................................23-26
Journal Writing..................................................................................26-27
UNIT 7 NUTRITI ON AND STRESS
Information to Remember......................................................................28
Self-Assessment Exercises................................................................28-29
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3
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Journal Writing..................................................................................31-33
UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T AND
PREVEN TIO N TO YOUR PROF ESSI ONAL L IF E
ADDITI ONAL INF ORM ATIO N 36
REF EREN CES 37
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Unit 1: The Nature of Stress
1
Unit
Information to Remember:
Key Learning Point: Acute stress versus chronic stress was a key learning point for me to help me with
how I handle my stressors as well as what I can do to eliminate things that lead to stress.
Acute stress is defined as the bodys initial reaction to a perceived threat which is intense in
nature but short in duration while chronic stress is defined by less intense stress than acute but it
lingers for a prolonged period of time (Seaward, 2015).
Chronic stress tends to be things like financial issues, managing a relationship or a coworker that you
cannot get along with. Acute stress is something such as having to brake hard due to deer in the
roadway or seeing flashing lights in your rearview mirror signaling you being pulled over.
Key Learning Point: Technology has taken over our lives and has made us so dependent upon it that it
brings about a lot of stress that is unnecessary. Technology has led to us expecting to receive instant
gratification such as opening a web page to do a search on local restaurants. We get very frustrated
and upset at our technological device if it is not an instant answer. The advancement of technology,
which promised more leisure time, has actually increased the pace of life so that many people feel
stressed to keep up with this pace (Seaward, 2015).
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Key Learning Point: Learning about being mindful was something that I have been lacking for years
and brought about a lot of change in my own life. Mindfulness is about being fully aware of whatever
is happening in the present moment, without filters or the lens of judgement (Stahl & Goldstein,
2010). This was important for me to learn as I am the person who thinks they can save the world
while battling a terminal illness and am often not mindful of my own self.
Self-Assessment Exercise:
This self-assessment exercise I learned that the wellness paradigm needs to have a balance of spiritual
wellbeing, emotional wellbeing, mental wellbeing, and physical wellbeing. One area not being
balanced can cause a domino effect within the other areas of wellbeing. Stahl states that
mindfulness is about being fully aware of whatever is happening in the present moment, without
filters or the lens of judgement (2010). Seward also states that the whole is greater than the sum of
the parts (2015).
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
Journal Writing:
Complete the Journal Assignment entitled: How Stressed Are You? Directions are found on
pages 11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1
through 10 for the start, midway, and end. You will use this Journal Assignment as a way of mapping
your stress throughout the course. Keep it handy and refer back to it often.
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2
Unit
Situation Start Midway End

Starting the new term in school 8 7 5
Being able to pay my home loan on time w/o bouncing 9 8 8
check
Being a good role model for my son 7 6 6
Buying groceries w/o my card being declines 9 8 8
Being in a room or office alone with a stranger (men) 10 10 10
When asked to do referral for patients to other providers 7 6 5
Having to work with different providers with no notice 6 6 6
Driving 1 hour to work and not getting a ticket or accident 8 8 8
Getting homework done on time 9 8 7
Pinch nerve in my left shoulder 8 7 5
Unit 2: The Physiology of Stress

Key Learning Point: Research conducted by endocrinologist Bruce McEwen indicates that initially a
stressful encounter is etched into the memory back (as to avoid it down the road), but that repeated
episodes of stress decrease memory by weakening hippocampal brain cells (Seaward, 2015). I never
knew until this chapter that stress could cause memory loss. It is a wonder that I am not brain dead or
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memoryless due to all the stress I have encountered the past 10 years. Our memory is important and
we need to stay as stress free as possible to maintain it due to it being an important part of our lives.
Key Learning Point: Stress can cause the body to not be able to return to homeostasis. This can cause
bad effects on the heart and can cause heart attacks due to the heart not functioning properly. Stress
can also cause problems for the digestive system, immune system and the musculoskeletal system as
well. It will wear down your body to the point that it can physically make you sick.
Key Learning Point: I also learned in this chapter that Serotonin and Melatonin are not stress hormones
like I once thought them to be, but they do effect your mood. Decreases in both serotonin and
melatonin are thought to be related to depression (Seaward, 2015). The body needs the melatonin in
order to be able to rest because it is like a sleep hormone and without it the body does not tell itself
that it needs rest; therefore, stress is not one ounce good for the body in any kind of way.
With this assessment, I learned that Neuroplasticity is how the brain is able to
change and adapt to new conditions, kind of like plastic. It can also lead to
tolerances to medications and sensitizations to certain positions. I also learned that
there are five diseases (Coronary heart disease, Hypertension, Peptic ulcers,
Migraines, and Asthma) can occur when the nervous system is affected by stress.
Stress can also cause the immune system to be weak leaving us vulnerable to
infections and autoimmune diseases as well. These things all once again reminded
me how important it is to try to keep stress to a minimum or away if possible.
Seward, B. (2015). Managing Stress: Principles and Strategies for Health and
Wellbeing.
Retrieved from https://kaplan.vitalsource.com/#/book
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Journal Writing:
Complete the Journal Assignment entitled, Explore: How is stress or anxiety affecting your
life? Directions are found on pages 33 through 35 of the Mindfulness workbook. Upon completion of
this Assignment, you will take the first step toward greater well-being and become aware of how
stress is impacting your life. This should be a minimum of two full pages.
How is stress or anxiety about people affecting your life?
It is not my favorite thing to do. I don't like interacting with new people. I can, but it wears me
out. If I know I am going to be in the position where I will be interacting with new people, I tend to
stress out during or beforehand. When I am in the position, I try to deal with it and work through it.
How is stress or anxiety about work affecting your life?
I work in the medical field with the public. In some cases, dealing with people that I have dealt
with before dont stress me out. I think its because I know these people and it doesnt make me as
stressed or have anxiety.
How is stress or anxiety about the world affecting your life?
With dealing with PTSD it affects me a lot. I think the world and the people in are cruel. I try to
think people are good at nature, but when watching or listening to the news about people killing other
due to religionist beliefs or the color of his or her skin sadden my heart and makes me angry. I
wonder why people are so cruel and why we cant get along. We should treat people the way we
would and want to be treated even when its difficult.
How is stress or anxiety about food and eating habits affecting your life?
I need to eat healthier. I have very little will power when it comes to food. I like quick and easy
food preparations when it comes to eating. Unfortunately, that means process or fast food. When I'm
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feeling motivated and not tired, I will make healthier meals, but when the motivation goes and I am
tired, I tend to fail.
How is stress or anxiety about sleep and sleeplessness affecting your life?
Tend not to sleep through the night, I wake up several times through the night. I wake up tired and
tend to have difficulty getting out of bed if I am not motivated or need to be somewhere early. I sleep
late on the weekends and this usually hinders me during my sleep habits during the week.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I stress because I don't exercise I use to and like too. I try eating healthy, but if its not quick and easy,
I tend to avoid it. I drive a hour to work and home so by the time I get home I am tired and just want
to unwind.
Summary
In summary, I have a lot of stress and anxiety that I deal with, so I do need to find out how to deal
with it better. The stress is life ending but is does at time make it hard to work and family life. With
learning to mediate and take time for myself. I hope to not have so much stress, and having a way to
express either with writing about it or talking is a good way to deal with the stress and anxiety.
References
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Unit 3: Psychology of Stress
3
Unit
Key Learning Point: The human mind is metaphorically speaking like an iceberg, the conscious mind
is represented by the tip above water, while the unconscious, the greatest percent of the mine, lies
below the water (Seaward, 2015). We stay so busy in our day to day lives we often think about the
things such as what we want to eat, or how we will be able to get that new car we have been wanting
or what time it is. When we do this it leaves no room in our minds for us to think about the
unconscious things such as memories and things we never really stop to think about.
Key Learning Point: Fear just like anger is an element of survival. In its most primitive form, fear
stimulates a physical response to flee and hide from threats that are intimidating, overwhelming, and
sometimes fatal (Seaward, 2015). When we are scared of something, our first thoughts and reaction is
to run from it. We do not give ourselves time to stop and think before we react. It is just human nature
to react first.
Key Learning Point: We as humans often forget how to effectively communicate with one another.
order to do that we need to do the following things: establish healthy boundaries, honor the touch it
once rule, be courteous, maintain eye contact, keep personal issues private, do not attack people but
the issues instead, learn multilingual technology, avoid being overloaded with information, and
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resolve issues when they arise (Seaward, 2015). By doing all of these things, we can communicate
better and will get along better with each other.
Seward, B. (2015). Managing Stress: Principles and strategies for Health and Well-being. Burlington,
This self-assessment exercise taught me that there are several things that we can
learn from the Tibetan culture, but the most important thing to learn from it is that
when one finds happiness, their true nature of their collective mind is revealed. If
one keeps an open mind they will live a healthier and happier life because they will
be less stressed. To be less stressed people need to understand and know what is
going on inside themselves as well as around them so that they can learn to handle
the stress and learn to cope with and manage it.
Journal Writing:
Complete the Journal Assignment entitled: Five-Minute Mindful Breathing and Bringing the
Eight Attitudes of Mindfulness into Your Life. Directions are found on pages 45 and 46 of the
Mindfulness workbook. Upon completion of this Assignment, you will begin to understand the
importance of making them a part of your daily life. See what changes occur in relationships with
yourself and others around you. This should be a minimum of one full page.
Take some time to write about whatever you came up for you mentally, emotionally, and physically
when doing this practice for the first time.
I had never stopped to take time to do this kind of like meditation; however, I believe that it
will persuade me in taking more time out of my day. It was very serene and helped clear my mind,
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senses and just for a few minutes be at peace with myself. I was able to just focus on me and feeling
at peace. No stress, no worrying, not having to hurry to get stuff done for anyone. It was so incredible.
My mind was able to get a few minutes of stillness and actually stopped whirling around for a few
minutes.
I did shift eventually to the dinner that needed to be done and the dishes that needed to be
done, but without any effort my mind shifted right back to the peaceful awareness of nothingness. I
was able to return to rest and piece. It is hard to explain just how at peace and rest I felt. It is the first
time in a long time that I was able to just let go and not have no worries or stress of anything. It was
as if life was frozen in time or it seemed to stop existing for those short few wonderful moments. This
assignment has made me think of joining a yoga class to help with stress and anxiety because I think
it would help with keeping a peaceful mind and be calm for the first time in in a long time.
I believe that all people should take time out of his/her life or day and just enjoy the piece of
peacefulness that can exist in themselves. Being aware of just breathing and where it can take a
person is the most wonderful thing ever, other than my marriage and the birth of my child. I think I
will start meditating more now that I have done it. It is absolutely worth it and helps a person mind to
calm down and recharge and escape reality and find peace for a few moments.
References
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Unit 4: Personality Traits and the Human
4
Unit
Spirituality
Key Learning Point: Level of self-esteem appears to be a critical factor in how people respong to stress,
regardless of personality type (Seaward, 2015). Someone with a low self-esteem will be more
stressed and have more issues than anything. Someone with a high self-esteem with have less stress
and less issues.
Key Learning Point: One must confront the shadow of their soul. When they do this it allows them to
come to terms with the issues that has been under laying and causing stress in their lives and allows
them to become whole. We must accept that things are not always going to go our way and that
things are going to go wrong and there is nothing we can do to control that
Key Learning Point: We must always look inside to find our divine essence. When we do this we
become active participants in life instead of the victims of life. We are in control of our life and this
helps us to understand it a little better and are able to reach our potential easier.
Seward, B. (2015). Managing Stress: Principles and Strategies for Health and Well-being.
Burlington, MA: Jones & Bartlett Learning.
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Self-esteem is the sense of underpinning self-values, self-acceptance, and self-love; thought to be a
powerful buffer against perceived threats (Seaward, 2015). Depending on what your self-esteem
level is can determine how stress affects you. For instance, if you have high self-esteem then you feel
good about yourself, society, and the world. High self-esteem helps you to be positive and able to
handle anything that comes your way. Low self-esteem however lends to a bad outlook about
yourself, the world and people in general. It is hard to trust and even harder to ask for and accept
help. Low self-esteem leads to you not being able to handle stress well, if at all. It also can lead to
you being ill because you are so stressed that your body can not fully fight against illness.
Seaward, B. L. (2015). Managing Stress: Principles and Strategies for Health and Well Being (8th
ed.). VitalSource Bookshelf Online. Retrieved December 15th, 2016, from
https://kaplan.vitalsource.com/#/books/9781284084603/
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Journal Writing:
Complete the Journal Assignment entitled: Explore: Identifying Emotions in the Body.
Directions are found on pages 74 through 77 of the Mindfulness workbook. Upon completion of this
Assignment, practice taking a moment to mindfully tune in to your body and discover any physical
sensations associated with strong emotions. This should be a minimum of three full pages.
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
These are familiar feelings are all too familiar to me, except apprehension. When I start
becoming to anxiety and distress, I feel them in mind. I always worry and second guess decisions
from the smallest events to the major events. Edginess and jumpiness I effects my attitude, it is
usually do to when I have gotten very little sleep because cannot stop thinking and I feel like I am on
edge and makes me jittery when I am tired. Nervousness comes from deep within when I meet new
people because I panic on how they will perceive me and if they are or not nice and how they are
going to act or say about me. This could also include uneasiness, worry, and scared. My muscles
tensed up from all the stress I have daily to the point that they ache and spasm. At times I am so
overwhelmed by juggling childs events, school full time and working full time that I am always tired.
Also includes physical and mental exhaustion.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
There are times I get bewildered on how the world can be so cruel and it makes me uncertain
if there any reason to save it or not. I get so caught up in completing task and trying to do everything
without help and things become foggy and my mind wanders to become unaware of what day or time
it is like I am going to the motions.
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ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
I am often disgusted, frustrated, irritated, annoyed, aggravated, grouchy, and grumpy all at
once. I can identify the location of my body that I feel it the most, which is in my mind. I triggers that
that I know will set me off and there are some that I cannot identify exactly what they are, but I am
working on it to try to figure them out. I have narrowed it down to a few triggeres hopefully soon will
figure them out.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
I feel anguish and disappointment in my heart and mind every day toward myself. I know it
isnt healthy, but if I would just get out of my mind I can be a better calmer person. Sometimes in
gives my heart insecurity, hopelessness, misery and unhappiness even though there is somethings I
can do about it so I suck it up and keep going until I figure it out. As far as grief, I feel it in my heart
and soul from the loss of my father an early age and living so far away from my family. I feel lost
because he was such an important and close part of my life and living so far away I dont have the
connection with family that I use too. I know, however, that he is better off where he is and making
phone calls and visiting more it helps.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
I have regrets on how I let myself become a victim, but with counseling and other programs I
am learning to work through it
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
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Every time I look at my husband and son I feel affection in my heart. It warms my whole body
that they love and support me with all my flaws. Like most women, I have felt arousal, attraction,
desire, infatuation and longing in several areas of the body, that goes along with marriage or having a
partner I have felt kindness and compassion in my heart when I helped people who are in need of help
and assistance.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
I have felt all the above in my whole body. It has been all at once and also individually felt. I
get enjoyment and excitement when spending time with family and friends and we are laughing and
enjoying being with each other.
These emotions are part of human nature and will be felt during ones life at one time or
another. I have felt and dealt with some or all of these emotions at one time or another in life and still
to this day I still deal and work through them. Without emotions involved life would not be exciting,
interesting and challenging. So I will keep them and enjoy and hate them at the same time.
References
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Unit 5: Dealing with Stress: Coping Strategies
5
Unit
Key Learning Point: My key learning point in unit 5 was learning about the behavior modification
model. This model contains six stages that begin with denial. Often in life we choose to deny
things rather than admit them and own up to them. Denial is the first step in needing to make a
behavior modification. Then you experience awareness, desire to change, cognitive restructuring,
behavioral substitution and finally evaluation (Seaward, 2015). Hopefully at the point you reach
the evaluation period you can look back and be proud that you turned a negative around into a
positive.
Key Learning Point: We have all heard the saying Laughter is the best medicine and in reality,
there is a link between humor and healing. There are many ways that you can go about
incorporating humor therapy into your stress-management techniques. One way is to learn not to
take life too seriously (Seaward, 2015). This means be professional at work, but leave your work
at work and enjoy your you time. Making a goal of finding humor in at least one thing a day is
also a great source. If you only laugh once a day that is better than not laughing at all. Once you
notice humor in things you will find you naturally react more often. Children can be the best
remedy and provider of laughter.
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Key Learning Point: Prochaskas stages of change can apply to lifestyle activities that will help you
to overcome something that is plaguing you. Prochaska has five stages of change in his
philosophy. These stages are pre-contemplation, contemplation, preparation, action and
maintenance (Seaward, 2015). Something that came to mind to me is my being overweight. In
the first stage I make excuses to avoid working out even though I do have a few things that I can
do per doctors orders. When I see a photo of myself I enter the contemplation stage of
wondering what I can do to help me lose weight. Preparation brings about making menus of
healthy food choices and making an exercise regimen that my doctor approves of. Taking action
means sticking to the meal plan and exercise plan that the doctor has approved for me.
Maintenance occurs when I reach my goal weight so that I can maintain where I am and not
abandon my new lifestyle and choices.
ed.). VitalSource Bookshelf Online. Retrieved December 14, 2016, from
Journal Writing:
Once I began to meditate it became a bit easier when I focused on breathing and the inhaling
and exhaling from the abdomen. However, as I began to focus my fear, anxiety, and negative
emotions I became overwhelmed. I was felt overwhelmed because I was full of unhealthy emotions
and the response was present with physical sensations. I was fortunate enough to identify the main
sources of the fear and where it was triggered throughout my day and life in general. I realized that
my fears were consuming the majority of my thoughts during the course of the day. I was able to
know when the anxiety, disappointment, or apprehension was trigger and what he cause was.
Even though I was channeling my fears I began to sense a level of calmness coming over my
whole being when I released the fear and the power it had over me in that moment. I sat on my yoga
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mat and was able to feel the experience throughout my body that in turn made my muscle relax and I
almost drifted into a sleep, but other thoughts surfaced that were not related to fear and I was able to
development and enjoy them because my mind was at clear. This is when my attention went to how
my mind wondered and analyzed the thoughts and tried to replace thoughts quickly. I try to focus on
the breath to better focus on my thoughts and not just focus on one feeling or emotion. I concluded the
examination with my last thought of my goals and possibilities for the future which left me relaxed
and feeling hopeful. I feel the examination was a success and I have material to take to my therapist to
analyze and advise a new plan of action to resolve my high volume of anxiety and fear.
References
Kabat-Zinn, J., & Santorelli, S. (2010). A Mindfulness-Based Stress Reduction Workbook. Oakland,
CA: New Harbinger Publications Inc.
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Unit 6: Relaxation Techniques 1: Breathing,
6
Unit
Meditation, and Mental Imagery

Key Learning Point: Meditation can be done in the form of physical repetition as well as mental
repetition. Mental repetition means a thought is produced repeatedly (Seaward, 2015). In high
school, we had a teacher tell us that she used to tell herself every morning that she was not happy
with her hair and how she wished it was different. She said one day she was brushing her hair
and it started falling out in clumps. Her moral of the story was that she told her body every day
she did not appreciate her hair therefore her body started to rid itself of the hair. When in difficult
procedures I like to repeat to myself that I am okay and that I will make it through this. Physical
repetition is repetitive motion such as the sensation of breathing, or some forms of rhythmic
aerobic exercise that are believed by many to produce a meditative state (Seaward, 2015).
Diaphragmatic breathing is a type of physical repetition as you are breathing and making sure that
your abdomen is moving but no your chest.
Key Learning Point: Meditation has remarkable effects on the mind as well as the body. Meditation
might seem as a new concept to a lot of people, but it is a practice that has been around for a long
time. Often people look at meditation as a form of religion, which it is not. With the newest
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advances in technology and science the mind and body are often on what is referred to as sensory
overload. We have information flowing through our bodies from the time we awaken until we
lay down to rest at night. Meditation helps to teach your mind and body to ignore these
distractions and refocus the mind bringing about peace of your inner self. Meditation also helps
to rewire the brain so that it can train itself to decrease the stressful stimuli. Meditation also helps
to decrease blood pressure, heart rate and oxygen consumption. Meditation is a great way to
bring about mindfulness to your body and help your mind and body to be at ease and gain the rest
that they need.
Key Learning Point: Learning how to use breath to reduce stress or anxiety is very beneficial. This
can be done by abdominal breathing and alternate nostril breathing. Abdominal breathing is
utilizing the diaphragm to breathe deep making your abdomen move up and down while your
chest remains the same. Alternate nostril breathing is a technique where you focus on your
breathing by inhaling through one nostril and exhaling through the other. This brings about your
focus to your breathing and lets your body relax as all your focus is on making sure that you are
breathing correctly through the right nostril.
1. Why is diaphragmatic breathing thought to be an effective relaxation technique?
Diaphragmatic breathing is also known as the abdominal breathing and is considered an
effective relaxation technique because it stimulates the parasympathetic nervous system which
often works opposite way of sympathetic nervous system. The parasympathetic nervous system
slows the cardiovascular system and relaxes your muscles. This kind of breathing therefore
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allows more oxygen flow through your body relaxes the body and massages the internal organs.
It results to reduction of anxiety, relieves stress and helps one achieve deep relations
2. What three steps are important to engage in this technique?
1. Lie flat on the surface with your knees bent using a pillow under them and lie head on
pillow for support. One hand should be placed on the upper chest and one below the ribcage.
This will enable you to feel the diaphragm move up and down.
2. Breathe slowly through the nose so that the stomach moves against your hand. The hand
on the chest should however remain still as possible.
3. Tighten the stomach muscles as you exhale through pursed lips. Letting your stomach
muscles fall inward while the hand on the chest should remain still.
3. What effects does meditation have on the mind and the body?
Mind
Increase the grey matter

It cultivates will power
Builds focus and concentration
Boosts cognitive function.
Body
Decreases pain
Lowers blood pressure.
Eases inflammation
Reduces heart risk
Eases stress and anxiety
Reduces depression
Fosters healthy body image
Spirit
Reduces loneliness
Builds self-knowledge
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Improves empathy
Builds relationship satisfaction
4. List three ways that imagery and visualization can be useful for relaxation. Explain why.
The ways that imagery and visualization can be helpful to the body are.
1. Reducing anxiety
2. Inducing feelings and peace and calmness
3. Inducing a sense of wellbeing
The spontaneous imagery, such as dreams, fantasies and memories and visualization such as
creation and shaping of our imagery are useful because they give us hope that things are going to
be all right or at least the way we visualize them. This is basically because everything good that
we do create or has been created had to be imagined first.
References
Seaward, B. L. (2015). Managing Stress, 8th Edition. [Kaplan]. Retrieved
from https://kaplan.vitalsource.com/#/books/9781284084603/
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Personal values, belief and attitudes. (n.d.). Retrieved August 9, 2017, from
https://sielearning.tafensw.edu.au/MCS/CHCAOD402A/chcaod402a_csw/knowledge/values/values.ht
Spirituality for stress relief? (2016, April 23). Retrieved July 30, 2017, from
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044464
Journal Writing:
Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are found
on pages 151 through 153 of the Mindfulness workbook. Upon completion of this Assignment,
practice identifying unkind messages you send to yourself and turn it around with positive
affirmations. This should be a minimum of two full pages.
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Mindful of how you interact with yourself?
I am very mindful of how I talk to myself. I often find myself reprimanding myself for
something I have done or forgot to do. Then later I reprimand myself for saying some of the things
because I would never say to anyone else. My mother always tells me that I am always too harsh and
hard on myself, and I do believe that she is right because I am always on myself.
Seeds of suffering?
I believe that a lot of things would be different in my life if I would stop water the seeds of my
own suffering and take action a lot more like I have been lately. I think that I have always been to
hard on myself and watered the suffering seeds because I thought that I couldnt do things by myself,
but I know now that I can do anything I want to when I put my mind to it. I have always thought that I
could not do any better than what I had, until all my problems showed me this week that I can and
will do it and be ok during the whole process.
Day-to-day life feelings of resentment?
Resentment grows in my life everyday here lately due to my lack of friends in the area that we
moved too. I have tried all kinds of ways to get along with different people, but nothing seems to
work. It would be so nice and awesome to be able to bring an open heart and beginners mind to all
the situations that pushes my buttons. I resent the area we live more with every day that passes even
though I know that I shouldnt because moving here brought us closer to family, and there is more to
life that being resentful every day. Life is too short for that.
Reflection on writing?
As I look over this and read it, I realize that I have been very unhappy and stressed for far too long.
I have lived being harder on myself than I would ever have dreamed of being on someone else. I
know the more I put myself out to meet new people the better and less resentment I will have. I
27
believe that I need to start working on myself so that I dont stress and resent every day that I have left
on this beautiful planet. I also need to learn to talk to myself the way I do other people so that I am
not too hard on myself.
References
28
7
Unit
Unit 7: Nutrition and Stress

Key Learning Point: There are six components of fitness: cardiovascular endurance, muscular strength
and endurance, flexibility, agility, power, and balance (Seaward, 2015). All of these are used in every
type of physical activity. When we work out, it not only reduces stress, it helps us to stay fit and
healthy. A healthy body equals a healthier life.
Key Learning Point: There are several phases of a workout. These phases (warm-up, stimulus, and cool-
down period) are a formula to make sure the workout is safe. When we are safe, we are thinking
properly and have less of a chance of stressing ourselves with an unwanted injury.
Key Learning Point: Stress can lead to over consumption of food. Over consumption is one of the
biggest nutrition problems in America. When we get stressed we tend to eat more than we should of
what we call our comfort foods. We need to eat more vegetables and fruits when we get stressed
instead of the comfort foods that are high in fats and sugars.
Seward, B. (2015). Managing Stress: Principles and Strategies for Health and Well-
being. Burlington, MA:
Jones & Bartlett Learning.
29
The meditation exercise really brought about things I have been struggling with and helped me to
find some ways that I might be able to cope with these issues. For ten years I have dealt with PTSD.
This came about by being sexually attack/harassed during my military career. The anger towards
letting this happen to me has affected my relationship with my husband and my son. In some odd
way I believe I have let them down by letting this happen. I also learned that my insecurities from the
past are unnecessary and only hurting those that I love. As I begin to work on relaxing and softening
the tight and tense areas of my body these things came to mind and solutions followed as I worked on
it. As long as I am taking care of myself and doing what I am able to do then I am doing well.
This course has been a comfort to me. It has aided my emotional and physical needs. The poses
have helped with different parts of my body. This has helped me be able to focus better with school
and in general. I treasure being able to grow with this class. I will take all that I learned from this class
and practice it through my whole life.
Lastly, remember yoga is universal. The birthplace of yoga may be India, but it is for all,
regardless of religious conviction, sexual characteristics, ethnic group, and language. It is destined to
improve health and spread happiness.
References
Seaward, B. L. (2015). Managing Stress, 8th Edition. [Kaplan]. Retrieved
from https://kaplan.vitalsource.com/#/books/9781284084603/
30
8
Unit
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044464
Unit 8: Physical Exercise and Activity

Key Learning Point: While physical exercise is stress on your body it helps to reduce stress as well.
The stress on your body only takes place while the physical activity is occurring. Once the
activity stops the body returns to a homeostasis state. The effects of physical exercise have been
studied and the overwhelming conclusion is that physical exercise is not only good but necessary
to maintain proper function of major physiological systems (Seaward, 2015).
Key Learning Point: Anaerobic exercise is different from aerobic exercise. Anaerobic exercise is
defined as a physical motion intense in power and strength, yet short in duration whereas aerobic
exercise is rhythmic or continuous in nature over at least twenty minutes (Seaward, 2015).
Anaerobic means without oxygen and is most associated with things such as calisthenics and
weight lifting. Aerobic activities are things such as cycling, running, and rhythmic dancing.
Key Learning Point: Interpersonal mindfulness means bringing nonjudgmental present moment
awareness to your interactions with others (Stahl & Goldstein, 2010). There are many qualities
31
of interpersonal mindfulness that you need to be aware of. Some of these qualities are empathy,
compassion, openness, and sympathetic joy to name a few. These qualities help you to be aware
of your relationships and will help you to nourish and strengthen your connections with others.
Stahl, B., & Goldstein, E. (2010). A Mindfulness-Based Stress Reduction Workbook. Oakland: New
Harbringer Publications, Inc.
Self-Assessment Exercises:
For this exercise, I discussed with the class a good proposal for health and wellness
management. My proposal was to implement mind/body exercises or practices
within an employee wellness program to reduce stress in the workplace. I believe
that offering classes, mini-groups, guided self-help, and individual counseling and
coaching as well as an onsite gym would help. I built a budget, came up with
benefits, listed a timeline of how long it would take to start up these things and
even pitched my proposal. Over all, I think it was a great idea and would help a
work place become less stressed.
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-
being. Burlington, MA:
Jones & Bartlett Learning.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook.
Oakland, CA: New Harbinger Publications, Inc.
Journal Writing:
Complete the Journal Assignment entitled: Explore: Creating Connection. Directions are found on
pages 161 through 163 of the Mindfulness workbook. Upon completion of this Assignment, practice
developing these qualities in building stronger and healthier relationships.
32
This should be a minimum of one full page.
For this journal, I will be imagining I am talking to my husband because we are taking counseling and
trying to work things through one day at a time while living in separate households.
OPENNESS: As people enter this new beginning, I am keeping an open mind to everything you say
and think. I believe that there is no wrong or right way to think about things, nor is there a right or
wrong way to do things. We need to hear each other out and weigh it before we decide if we like it or
not. If we shoot down each-others thoughts and ideas as soon as they are mentioned, we will never get
anywhere in this relationship. We also need to keep an open mind when it comes to our friends as
well, and know that there is nothing wrong with being friends with the opposite sex.
EMPATHY: I understand and know how you feel when it comes to another person, especially of the
opposite sex, talks to you in a manner that I do not like. So when you see some guy talking to me,
please know that I know how you feel because when some chick that has hit on you before talks to
you, I want to rip her in pieces; however, it is not in me to do such a thing but feelings are feelings
and cannot be stopped. I also know that you feel scared to tell the truth about what you have done to
me, and I would have felt the same way if I were in your shoes; however, I have learned that it is
easier to just deal with it head on and get it over with and out of the way.
COMPASSION: I can imagine the pain and sorrow you are feeling due to our situation. I hurt and
wish it was different as well. I wish there was a way that we could go back and fix everything, but I
know that there is no way that we can. I know you are sorry, just like I am, for all that has happened. I
also know that your heart is now in the right place. I also feel the same, but mine has been in the right
place for a long time now. I wish it was a simple as kissing all the boos boos away like we do the kids,
but this isnt as easy and you and I both know that; however, we can hug it out and help each other
through it all.
33
LOVING-KINDNESS: I am going to do everything in my power to help make things right again. We
are going to laugh, smile and live life to the fullest. My plan for this to happen is to hold your hand
and help guide you every step of the way and encourage you. I know you can be the man you need to
be with a little help. I know no other way to help than to be your encourager, supporter and rock as I
have always been.
SYMPATHETIC JOY: I am happy that you still want to work things out and are excited about it. I
really am. I have no words for any of the new except, lets rejoice, shout and dance and love every
minute of it like it is our first go round at this thing called marriage.
EQUANIMITY: As hard as all the past has been, I promise to keep my composure, and keep an even
temper when something happens that I do not agree with or like. I will do like I do when the kids
make me mad and count to ten or say the Lord s Prayer. Life is too short for us to be dealing with
everything that we have and had. I know that we have lost three people in a year that we loved dearly,
but we must not let that be part of our problem. We have to grieve together and help each other heal.
Not take it out on each other.
Summary
I believe that this journal exercise has helped me say what I need to say to my husband in
therapy/counseling. More than often we dont really stop and take time to listen to what the other has
to say, when what they have to say could indeed help us to not only avoid stress but can also help
reduce it as well. People need to open up more and keep an open mind to the world around them or
they will never really understand anything and will always be at turmoil with ourselves or one
another. Life is too short for any of that mess. We need to live each day as if it were our last.
References
34
9
Unit
Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Key Learning Point: Having a hobby helps to reduce stress in many ways. Hobbies help to reduce
stress because it will provides you an outlet to do something that you enjoy doing and provide
you a break from the stressors in your everyday life. Hobbies are temporary diversions from
your daily life. A hobby is much better to be developed to take a break from stress. A lot of
people turn to alcohol or drugs to forget their problems but these things can cause more issues,
while the worst thing a hobby might do is put a strain on your finances.
Key Learning Point: Forgiveness is crucial to developing effective coping skills. Forgiveness is an
effective coping skill because being able to forgive someone of something they have done to you
35
takes away the dwelling on the negative as well as the negative that surrounds the situation.
Dwelling on a wrong doing brings about negative feelings as well as negative attitude!
Key Learning Point: Although it sounds crazy utilizing progressive muscular relaxation is a great
technique to help manage and prevent stress. Progressive muscular relaxation, also known as
PMR, is a relaxation technique where you tense and relax the bodys muscle group in a
systematic and progressive fashion to decrease muscle tension (Seaward, 2015). There are six
steps to PMR and three steps to initiate PMR. The three steps are position, breathing and
concentration and ambiance (Seaward, 2015). The six steps of PMR range from focusing on
muscle groups, and contracting and relaxing only the muscle group that you are focused upon.
References
36
Additional Information
The only additional resource that I feel is crucial to my resource guide is the video of Stacy Kramer
explaining that her brain tumor was a gift. The video can be found at
https://www.ted.com/talks/stacey_kramer_the_best_gift_i_ever_surviv
ed. This is a primary resource.
37
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Boston, MA: Jones and Bartlett Publishers.
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-
20044464
Kabat-Zinn, J., & Santorelli, S. (2010). A Mindfulness-Based Stress Reduction Workbook. Oakland,
CA: New Harbinger Publications Inc.
Liou, S. (2010). Neuroplasticity. Retrieved from www.web.standford.edu
Mayo Clinic (n.d.). Asthma. Retrieved from www.mayoclinic.org
Hansin, F. (2014). How Does Stress Affect Your Immune System?. Retrieved from
www.adrenalfatiguesolution.com
38
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KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Stress Management and Prevention

HW410: Stress: Critical Issues in Management and Prevention

UNIT 1 THE NATU RE OF STRESS

UNIT 2 THE PHYSIO LOGY OF STRESS

UNIT 3 PSYCHOLOGY OF STRESS

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

UNIT 7 NUTRITI ON AND STRESS

UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T AND

PREVEN TIO N TO YOUR PROF ESSI ONAL L IF E

ADDITI ONAL INF ORM ATIO N 36

REF EREN CES 37

lingers for a prolonged period of time (Seaward, 2015).

stressed to keep up with this pace (Seaward, 2015).

the parts (2015).

Situation Start Midway End

Unit 2: The Physiology of Stress

tolerances to medications and sensitizations to certain positions. I also learned that

me how important it is to try to keep stress to a minimum or away if possible.

Retrieved from https://kaplan.vitalsource.com/#/book

How is stress or anxiety about people affecting your life?

How is stress or anxiety about work affecting your life?

stressed or have anxiety.

How is stress or anxiety about the world affecting your life?

would and want to be treated even when its difficult.

tired, I tend to fail.

MA: Jones & Bartlett Learning.

Harbinger Publications, Inc.

better and will get along better with each other.

MA: Jones & Bartlett Learning.

the stress and learn to cope with and manage it.

when doing this practice for the first time.

MA: Jones & Bartlett Learning.

Harbinger Publications, Inc.

and less issues.

Burlington, MA: Jones & Bartlett Learning.

ed.). VitalSource Bookshelf Online. Retrieved December 15th, 2016, from

FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,

uneasiness, worry, fright, feeling overwhelmed.

Also includes physical and mental exhaustion.

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.

it is like I am going to the motions.

grouchiness, grumpiness, rage.

figure them out.

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,

loneliness, misery, unhappiness, rejection.

phone calls and visiting more it helps.

SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.

am learning to work through it

liking, longing, warmth, sympathy, sentimentality.

JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,

exhilaration, hope, optimism, pleasure, satisfaction.

enjoying being with each other.

MA: Jones & Bartlett Learning.

Harbinger Publications, Inc.

remedy and provider of laughter.

philosophy. These stages are pre-contemplation, contemplation, preparation, action and

maintenance (Seaward, 2015). Something that came to mind to me is my being overweight. In

abandon my new lifestyle and choices.

CA: New Harbinger Publications Inc.

Meditation, and Mental Imagery