By Jazell Choi-Andujar

Created for Kaplan University

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Stress Management and Prevention Program Resource Guide










By: Jazell Choi-Andujar
Kaplan University Health & Wellness
HW410: Stress: Critical Issues in Management and Prevention
November 20, 2012
Revised May 13, 2014


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Table of Contents page
Unit 1: THE NATURE OF STRESS 5
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 2: THE BODY AS BATTLEFIELD 6
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 3: FEAST OR FAMINE 7
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 4: ONE PLANET UNDER STRESS 8
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 5: UNDER STRESS: WHAT NOW? 9
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 6: AGELESS WISDOM OF MEDITATION 10
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 7: SIGHT, SOUND, AND BODY WORK 11
Information to Remember
Resources: Exercises
Tools: Journal Writing
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Unit 8: THE WELLNESS MANDALA 12
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 9: APPLYING STRESS: CRITICAL MANAGEMENT
AND PREVENTION TO YOUR PROFESSIONAL LIFE 13
Information to Remember
Resources: Exercises
Tools: Journal Writing
Unit 10: APPLYING STRESS: CRITICAL MANAGEMENT
AND PREVENTION TO YOUR PROFESSIONAL LIFE 14
Information to Remember
Resources: Exercises
Tools: Journal Writing
ADDITIONAL INFORMATION 15
REFERENCES 16




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Unit 1: The Nature of Stress
Information to Remember:
There are three types of stress: Eustress, also known as good stress, neustress are incidents that
are not considered good or bad, and distress which is a negative reaction to stress or perceived
stressors. Of the three types of stress states, distress is the most destructive one to an individuals
health and comes in two forms, acute and chronic.

Stress is recognized as the bodys fight or flight response which produces the hormones
epinephrine and norepinephrine to prime the body to either run away from danger or face it head-
on. The stress response is meant to be in reaction to acute conditions, and not meant to be
activated continuously; as it has been shown to be one of the leading causes of physical and
mental diseases.

Stress is an adaptation response produced by the body in an effort to reestablish homeostasis
when one experiences a real or perceived stressor. Homeostasis is the physiological state of prime
functioning and healthy individuals; it is also the primary goal to achieve for optimal health. A
constant internal environment is necessary for the body to stay in homeostasis; stress instigates
physiologic fluctuations which threatens homeostasis.
Resources: Exercises:
Inventory: Are You Stressed?: This simple exercise can be utilized to take inventory of possible
stressors being currently experienced in a persons life (Seaward, 2008, p.3). The application ask
questions that pertain to an individuals general lifestyle habits and relationships, as those are the
matters most people consider to be stressful. What is really helpful about this particular analysis is
that not only does it reveal ones current stressor but also takes in account the aspects of their lives
that are functioning optimally.
Tools: Journal Writing:
My Health Philosophy: Since everything in the world around us has the possibility to affect ones
health (positively or negatively) it is important to define your core belief system (Seaward, 2008,
p.5). An analysis of personal beliefs and philosophies can reveal how one prioritizes their health
and what motivates them to stay healthy. This introspective tool is to be used to understand both
your present state and your future goals.
Unit
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Unit 2: The Body as Battlefield
Information to Remember:
The stress response affects three dominate physiological systems: the nervous system, the endocrine
system and the immune system. The stress response also has three intensities: immediate
(sympathetic drive), intermediate (adrenal medulla) and prolonged (neuroendocrine pathways). As the
intensity of the stress response increases so does the time associated with each response; from
seconds to hours. Due to the systems affected during the activation of the stress response the body
inhibits growth, digestion, tissue repair, sex drive, and immunity.
The physiology of stress response affects both the body and mind. Stress physiology studies have
proven the stress response to be a mind/body occurrence that is activated by a perceived stressor.
Stress is subjective to the experiencers perception. Insomnia is a perfect example of a time when the
body is undergoing physical rest but the mind continues to invoke the stress response. The study of
stress and its mind/body connect is termed Psychophysiology.
Studies of the brain have shown that we are designed for the stress response. We are innately hard-
wired with neural pathways for the fight or flight response. Research also shows that if someone is
chronically stressed it can cause degeneration of the brain, and in particular hippocampus brain tissue.
Before stress begins to affect brain tissue, the number one predictor of stress is habitually elevated
blood pressure known as hypertension. If one experiences high-blood pressure regularly there is a
greater chance of the brain becoming negatively affected.
Resources: Exercises:
Immediate, Intermediate, and Prolonged Stress Effects: This exercise is meant to bring awareness of
your bodys physiological response to stress though the three phases from acute to chronic (Seaward,
2008, p.15). The survey asks about the physical bodys reactions to stress ranging from headaches,
muscle tension, allergic responses and heart palpation rates.
Tools: Journal Writing:
Physical Symptoms Questionnaire: This personal analysis focuses is on how often and severe ones
stressors affect them (Seaward, 2008, p.17). The assessment concentrates on how often, how severe,
and for how long physical symptoms last for by looking at the connections between stress levels and
symptoms. Taking the time to truthfully answer this questionnaire will clarify how often your body is
being negatively affected due to stress.
Unit
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Unit 3: Feast or Famine
Information to Remember:
Over the year many great thinkers and psychologists have theorized how people cope with stress.
Theorist utilized the study of perceptions, cognitive symptoms, emotional reactions, self-awareness
or lack thereof, along with many other behavioral factors to explain the psychology of stress. Many
theorizers share two mutual interrelated concepts governing the psychology of stress; self-
awareness and self-acceptance. Both having and cultivating these innermost perceptions plays a
key role in efficiently managing stress.
The effects of stress are directly influenced by a persons perception of the stressor. The perception
of stress is directly linked to the persons priorities of needs. Theorized by the famous American
Psychologist Abraham Maslow, an individuals hierarchy of needs impacts his or her awareness of
themselves, also known as self-actualization theory. Self-awareness fosters self-acceptance and
self-love, which is what we all inherently striving towards. Those who are self-actualized are
capable of having a deeper appreciation for the journey of life which makes them less susceptible
to be adversely being effected by the damaging effects of stress.
The psychology behind stress has been theorists by neurologist and psychiatrist Viktor Frankl as
being related to the search for the deeper meanings of life; this existential analysis is defined as
logotherapy. Logotherapy affirms that the journey of life will naturally include stressors, and people
are always striving to unfold the meaning of their life. Those who recognize and strive to know the
deeper purpose of life will also search for the meaning associated with their stressors in an effort to
relieve emotional stress, making them more adapt to handling stress in a more constructive way.
Resources: Exercises:
The Psychology of Your Stress: This short but powerful exercise was created using several
common psychological theories (Seaward, 2008, p.33). It was generated to cultivate ones
awareness of their perceptions, mindsets and reactions to stress. Completion of the exercise will
help one see their own psychological patterns associated to their behaviors during stressful
occurrences.
Tools: Journal Writing:
Emotional Well-Being: This four question exercise is based on the concept that emotional health is
defined as the capacity of feel all ranges of emotions (Seaward, 2008, p.66). This exercise asks the
participant to recognize if they may be restraining the expressing of certain emotions. Having the
ability to articulate emotions is healthy. However, avoidance of expressing ones feelings can bring
about depression and inertia to someones life.
Unit
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Unit 4: One Planet Under Stress
Information to Remember:
The term locus of control (L.O.C) is defined as what one believes has control over their life. Those
who believe they solely control their life have an internal L.O.C., and those with the opposite view
place responsibility on outside influencers, defining them as having an external L.O.C. Psychologist
Julian Rotter coined the term, and theorized that human behavior is generally inclined by both.
Hence, ones locus of control is a behavior which can be modified to empower a person to:
positively change, have faith, be stress-resistant and conceivably kick addiction.
If one were to illustrate the difference between religion and spirituality, religion would be a vessel
that holds water and spirituality would be the water itself. Coin by Aldous Huxley, Perennial
Philosophy is a term to describe spirituality which is unlike religion. People who have spiritual inner
awareness are thought to experience a reality that transcends cultural, religion and internal aspect
of their own ego. Stress due to fear and anger can hinder spiritual health; while spiritual well-being
can be a powerful tool in undoing the effects of stress. Those who have the tenacity to resolve
their stressors gain the opportunity to learn from their lifes experiences.
The World Health Organization views spiritual well-being as being a vital asset to the complete
expression of genuine health. Resolving stress takes harmony with ones inner self, their
relationships, the environment and the universe (higher power). There are four general methods
required to intensify ones spirituality: centering, emptying, grounding, and connecting. Stress
reducing techniques and coping mechanisms tend to share these same qualities. Cultivating
spiritual strength has been shown to reduce stress, and fortify a greater sense of peace.
Resources: Exercises:
Your Personal Value System: The exercise contains an illustration of a large circle, where one
would write their core values, surrounded by twelve small circles for the supporting values
(Seaward, 2008, p.95). Ones values are a measure of their personal belief system which guides
their aspirations. Upon completion, the participant is left with a clear picture of whether or not their
core values are actually being sustained or blocked by their supporting ideals.
Tools: Journal Writing:
Stress-Resistant Personality Survey: This questionnaire will demonstrate if the partaker has a
stress-resistant personality, since people with hardy personality traits are known to be better at
resisting stress (Seaward, 2008, p.72). After reading each phrase, the partaker then rates how
often he/she can relate to the statement. A score of more than thirty points indicates that the
candidate probably has a stress resistant personality.
Unit
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Unit 5: Under Stress: What Now?
Information to Remember:
Beneficial coping strategies are developed by honestly evaluation of ones perception of their
stressors, the viewpoints of their issues, and manifesting a peaceful resolution that is seen to
closure. If the closure is not achieved in the final step, then the specific stress coping mechanism is
not an effective one. Having successful coping skills can be quantified the following way: Effective
coping strategies = Increased awareness + Information processing + Modified behavior + Peaceful
resolution (Seaward, 2004).
Reframing is a concept that allows the perceiver to look at a stressful situation in a different light.
Under stress, the mind has the propensity to engage in negative self-talk which can distort ones
cognition. Cognitive contemplation fosters sensible thinking, and coping techniques when
undergoing stressors. Reframing the minds thought pattern allows for flexible optimism instead of
pessimism. Valuable techniques to help reframe the mind and boost self-confidence are: self-
praise, affirmations, humor and having a creative outlet.
Time is meant to be used to manifest moments that are personally satisfying, yet people find
themselves stressed out by how little time they think they have. The increasing pace of our society
tends to be an overwhelming stress factor. Although our culture has various technologies to help
us simplify our lives, these same tools can hinder our healthy boundaries, instigating more
complications. Being able to organize and prioritize how one utilizes their time is a proven coping
mechanism. By utilizing time management techniques one can meet their lifes goals by making
better use of the time.
Resources: Exercises:
One Thousand Things Went Right Today!: This exercise is used as method to develop ones optimistic
thinking. The partaker is guided to recount the positive things that happened throughout their day and
the mind frame they were in when they experienced those occurrences (Seaward, 2008, p.123). The
second portion asks if there were any lessons erudite from their days activities. Chronicling the daily
events that went well trains the mind to focus on the positive attributes of their day, instead of the
negative ones.
Tools: Journal Writing:
The Time-Crunch Questionnaire: This questionnaire provides twenty-three diverse quotes that help the
partaker to contemplate exactly where they are focusing their time and energy (Seaward, 2008, p.179).
The thought provoking quotes range from asking directly if the participant would define themselves as a
procrastinator, or do they believe that there are not enough hours in the day; furthermore, whether one
allows basic health needs like eating be effected by their lack of time management skills.
Unit
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Unit 6: Ageless Wisdom of Meditation
Information to Remember:
Unlike prayer which is considering an appeal to an external force, meditation is the act of creating
an intentional quiet space in which no requests are made but instead deep listening is instigated.
The meditative process itself allows the mind to shift from left- to right-brain thinking which results
in experiences of: time distortion, ineffability, present-centeredness, perception distortion,
enhanced receptivity and self-transcendence. As a tool, meditation is used to clear the mind of
burdens in an effort to increase self-awareness, which forester insights that guide the meditator to
a viable solution to ones problems.
The physiological and psychological effects of meditation stimulate dramatic health altering
benefits. The scientific study of mediation has proven its physiological changes which include a
decrease of: oxygen consumption, blood lactate levels, heart rate, blood pressure and muscle
tension. Meditation has also been shown to increase the brains alpha waves, and physical skin
resistance. Clinical studies have linked therapeutic practices such as yoga, biofeedback and
autogenic training to the same characteristics produced by meditation.
Journaling is a convenient, generally advisable, and user friendly meditation tool used to clear the
mind and gain inner wisdom. The act of writing thoughts down to empty the mind bring a release
and clarity that allows for a deep understanding of oneself, consciously and unconsciously. There
are distinct psychological benefits to journaling, as it is evidence of ones internal confrontation; the
act of writing allows the person to take ownership of their feelings. Journaling is a meditative tool
that can be used as a coping mechanism that allows one to release their mental clutter while
channeling self-expression.
Resources: Exercises:
Focus!: Focusing is the primary step to any meditative practice (Seaward, 2008, p.213). Focusing ones
attention is not an effortless task; in order to do so several factors must come together as focusing does not
come naturally. To encourage inner awareness, this exercise asks the doer to reveal ten behaviors which
contribute to poor attention span, and a reduced mental focus.
Tools: Journal Writing:
Unwritten Letters: This journaling method provides the writer a way to communicate with others, and even
themselves, without actualizing the words they want to say (Seaward, 2008, p.141). The exercise instructs
the writer to inscribe several letters: one to someone who has passed on, another to oneself with the
premise that they only have one month to live, and lastly, to ones unborn child. This meditative act is
spiritually liberating as it has the effect of provoking creativity, revealing resolutions and allowing passive
closure.
Unit
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Unit 7: Sight, Sound and Body Work
Information to Remember:
The vision and hearing are the primary senses utilized to understand and interpret the world
around us. Since these two senses are highly labored, relaxation systems tend to focus on
neutralizing their functions through mental imagery and music therapy. The purpose of these
sensory relaxation techniques is to decrease the overwhelming bombardment of information by
replacing them with enjoyable stimuli. The therapeutic affect induced by visualization, and music
tends to clear and clam the mind while bring ones thoughts to the present moment.

Music is the most popular relaxation technique engaged in worldwide. Music therapy is a
methodical system used to induce emotional changes, reduce pain and inspire dance or movement.
The therapeutic effect is the key reason massage therapists play background music during their
restorative sessions. Clinicians theorize that music induces relaxation biochemically by hearing, and
processing the sound vibrations which are interpreted by either the sympathetic or the
parasympathetic nervous system. Effective music therapy is implemented with the use of music
without lyrics, and environmental sounds like the ocean or falling rain.

There is a direct correlation between stress, the immune system and ones relationship with food.
An unhealthy diet can have a detrimental effect on how the body processes stress. People have a
tendency to use eating as a coping mechanism because food is strongly connected to emotions. If
this coping method is exploited, stress will affect the necessary nutrients needed in the production
of energy for sympathetic system; subsequently, depleted nutrients cannot be regenerated.
Although the body will attempt to compensate itself from the loss of vital nutrients, ultimately ones
health will be negatively affected.
Resources: Exercises:
Music and Visualization: This exercise incorporates imagery and music as meditative tool (Seaward, 2008,
p.229). The participant is guided to set the mood for the relaxation method by diming the lights, laying
down, closing ones eyes and simply listening. This practice is meant to allow space for the music to create a
picture in the minds eye without any effort.
Tools: Journal Writing:
Stress-Related Eating Behaviors: This analysis is intended to divulge if the persons eating behaviors maybe
having an unhealthy effect on their immune system (Seaward, 2008, p.251). The survey gives instructions to
rank the twenty statements provided between the numbers zero through four, zero being considered not
applicable and four meaning constantly. The statements focus on nutritional patterns such as: how often one
eats, times of the day, healthy cooking and cravings and vices.
Unit
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Unit 8: The Wellness Mandala
Information to Remember:
The management of stress incorporates the mind and body connection. Just as healthy mental and
spiritual patterns reduce stress so does a regular fitness regimen. Rhythmic exercises like
swimming, cycling, walking and running, permits the analytical left brain to gradually slow down,
and incites the creative left brain. The benefits gains from physical exercise are improved self-
esteem, self-efficacy and mental alertness which is reflected in a decrease of stress, anxiety and
depression. These enhanced traits allows for exercise to be used as a recognized stress coping
method.
A habitual exercise regimen rewards one with both physiological and psychological homeostasis.
Exercising promotes ones ability to handle stress, as the act itself is a form of stress because it
elicits the fight or flight response. There are two general types of exercise: anaerobic defined as
short yet intense activity is thought to stimulate the flight response, and aerobic which incites the
fight response thru prolonged cardiovascular motions. The stress hormones induced by physical
exercise are utilized for its intended purposes of strengthening and detoxifying the body.
Nutritional research has proven that some foods actually induce a state of stress. Hence if someone
eats unhealthy, they will be unhealthy. Foods rich in sugar, sodium, caffeine and fats should be
reduced or avoided while one is undergoing stress as these ingredients are known to weaken the
immune system and decrease resistance to stress. Also, addictive substances like alcohol and
cigarettes should be eliminated altogether as these substances are not only stress inducers but can
cause mortality.
Resources: Exercises:
Mandala for Personal Health: Your Holistic Stress Management Strategy: This exercise involves
filling in a pre- labeled circle with methods currently being utilized, or techniques one wants to
incorporate into their lifestyle regimen in order to achieve balance between the mind, body, spirit
and emotions (Seaward, 2008, p.274). Once completed, it is advised to place the mandala in a
decidedly visible area to serve as a reminder.
Tools: Journal Writing:
Your Circadian Rhythms: People who are both healthy and successful have been shown to keep a
consistent schedule of daily habits (Seaward, 2008, p.271). This journaling activity asks the participant
to monitor their lifestyle behaviors according to the hours in the day. Questions asked are time directed
as in when do you wake, sleep, eat, have sex, use the bathroom and exercise.
Unit
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Unit 9: Applying Stress: Critical Management to your Professional Life
Information to Remember:
The holistic wellness field is influencing medical science to interpret stress as more than just a physical
respond associated with the fight-or-flight system. Scientific studies of stress delve into the subjects of
sociology, psychology, theology, physics, anthropology, clinical medicine and health. However, ironically
enough, lasting solutions to stress can be found beyond the medical field and into the non-scientifically
proven complimentary or alternative modalities. The wellness field benefits both the medical community
and its supporters by bringing light to these obscure, ancient and unquantifiable systems of healing
which have shown to work. The healthcare industry is steadily undergoing a paradigm shift.
Significantly, even the World Health Organization defines health as a state of complete physical, mental
and social well-being and not merely the absence of disease or infirmity.

During times of stress, resentment, fear and anger can toxically increase in an individual. To manage
those powerful feelings one can utilize countless types of coping techniques; many of them have
already been discussed. Two additional and intrinsically known methods include information seeking
and the act of forgiveness. Information seeking is to act of reducing ones stress by expanding their
awareness of the facts associated with situation; while the act of forgiveness is related to releasing
negative feeling in order to find closure. These two particular techniques also reflect ones values and
principals.

Designing a stress management program takes time, self-awareness, creativity and determination.
There are six key concepts to planning ones own plan: set time for daily self-exploration using time
management skills, practice recognizing your emotional state, cultivate self-esteem by focusing on your
positive qualities, nurture your creative side as they help strengthen problem solving skills, learn to
balance all dimensions of your health and relearn what it is like to be a child full of inquisitiveness,
imagination and creativeness.
Resources: Exercises:
Creative Problem Solving: This exercise was created to help solve problems creativity (Seaward, 2008,
p.172). The task requires the problem to be defined and assigned practical solutions. Next choose the
top solution from the prior list to expand upon all the while explain how the plan will be put into action.
Finally, evaluate the effectiveness of the problem solving solution plan.
Tools: Journal Writing:
Sweet Forgiveness: This writing task directs the writer to jot down a list of people who have
dehumanized them (Seaward, 2008, p.205). After the names are written, beside them write: how the
person/s hurt you, how long have you felt this way, which emotions manifest when this person is seen
and lastly, explore a way to find closure. Resentments cause roadblocks to optimal health while
forgiveness is the best tool to creating a path of forgiveness.
Unit
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Unit 10: Applying Stress: Critical Management to your Personal Life
Information to Remember:
To develop an effective holistic stress management plan requires wisdom of how the body reacts to
stress and its connection to the mind, body, emotions and spirit. Also, knowledge of valuable coping
methods and relaxation techniques are needed to create the proactive portion of the program.
Conclusively, to measure the effectiveness of the program, periodic evaluation and necessary revisions
to the plan must be maintained.
Usually, muscle tension is a clear sign of stress. The body produces muscle tension in order to prepare
itself to undergo physical survival. Interestingly, most muscle stiffness is isometric in nature and barely
noticeable. Over a period of time these muscles tend to show signs of shortening which produces
decreases mobility and eventually making one susceptible to disease. A valuable muscle relieving
technique appropriately entitled progressive muscular relaxation is used to release the ones physical
tensions while promoting body awareness relaxation.
Medical doctor Paul Rosch pointed out that stress is not just an acute issue as it also affects the
business for which that employ our countrys stressed out masses. He defined occupational stress as
having a massive amount of duties with little to no decision making power. His findings fostered some
of the first work place wellness programs. Regrettably, he quickly discovered that programs that were
too short term or too restrictive did not have an influential change in the employees lifestyle. However,
wellness programs that exhibited positive results were able to be measured according to decreased
absenteeism, reduced illness and increase morale.
Resources: Exercises:
Progressive muscular relaxation: Created by Dr. Edmund Jacobson, this audio guided session is geared
to progressively relax all of the bodys muscle groups (Seaward, 2008, p.243). The exercise begins by
requesting to undo any tight clothing, locate a restful position in which they can focus on abdominal
breathing. The next step asks to create 100% tension in specific muscle groups begging at the top of
the head, and ending at the feet. The second phase asks to do the same but only at 50% intensity and
lastly, only at 5% contraction. The purpose of P.M.R. is to guide the listener to experience three phases
of tension in specific muscle groups in order to allow for complete relaxation.
Tools: Journal Writing:
Relaxation Survival Kit: To begin creating the kit, write a list of tangible items that currently assist you in
relaxing (Seaward, 2008, p.280). Examples of objects that can induce feeling of relaxation are a candle,
sweet treat or a piece of music. The list can be divided into separate categories, representing the five
senses. The kit can also include any other tools or objects that have been proven to incite feelings of
calmness, peace and stillness.
Unit
10
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Additional Information
Articles
Holistic Approaches to Heart Health: Stress Management by Nicole L. Hatcher
This article focuses stress management methods that can keep ones heart health and lifestyle on a positive track.
healthandwellness.kaplan.edu/articles/stress/Holistic%20Approaches%20to%20Heart%20Health.html.

Workplace Wellness - Managing Stress at Work by Jennifer Koslo, PhD, RD, CSSD, CPT
Most people suffer from acute stress at work, and are hindered to release the tension due to the professional
environment of the work place. healthandwellness.kaplan.edu/articles/stress/Workplace%20Wellness%20-
%20Managing%20Stress%20at%20Work.html#cont

Audios
Progressive Muscle Relaxation
This is an audio version of Dr. Edmund Jacobsons muscle relaxation technique recorded with background music.
A link to an audio/video session of Dr. Jacobsons PMR technique www.youtube.com/watch?v=HFwCKKa--18

3-Minute Guided Meditation
A short meditation that leads one through body awareness, the breath and inner silence.
http://swamij.com/Sounds/3MinuteMeditation24.mp

Books
The Art of Peace and Relaxation Workbook by Brian L. Seaward
This is the companion book to Managing Stress: Principles and Strategies for Health and Well-Being. The workbook
contains more than 130 stress management exercises. The exercises are meant to foster awareness of stressors, teach
coping skills and provide proven relaxation techniques.
Managing stress: principles and strategies for health and well-being by Brian L. Seaward
For the layman and practitioner alike, these two books are considered the authority on stress from A through Z. These
books stand out from your standard health literature as they emphasizing how stress is linked to the mind-body-spirit
connection.

PowerPoint
Physical Exercise and Activity By Andrea Shenkman
Physical Exercise and Activity is a visually inspiring PowerPoint that clearly communicates why regular exercise is a
necessary component to stress management.

Video
Healing Through Diet
Filmed for Ted.com, Dean Ornish a prominent figure in the field of preventative medicine gives a seventeen minute
discourse on simple ways to heal the body, primarily through diet. The video clip can be found on the Ted.com website or
this link www.ted.com/talks/dean_ornish_on_healing.html.

Websites
Kaplan University: Center for Health & Wellness - http://healthandwellness.kaplan.edu/
National Center for Complementary and Alternative Health - http://nccam.nih.gov/
Both websites are an excellent source for all information in the wellness and holistic fields. The NCCA site is a federal
resource whose focus is on the scientific investigation of the safety of non-western medicine systems.
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References:
Sapolsky, R. M.. (2004). Why Zebras Don't Get Ulcers (3rd ed.) NY: St. Martin's Press

Seaward, B.L.. (2006). Managing stress: principles and strategies for health and well-being.
Sudbury, MA: Jones and Bartlett Publishers

Seaward, B.L.. (n.d.). Progressive Muscle Relaxation. [Audio recording]. Retrieved from
http://health.jbpub.com/managingstress/6e/audio.cfm?track=F3FACEE1-1DF1-47BB-86FA-68D6C16E3C59

Seaward, B.L.. (2008). The Art of Peace and Relaxation Workbook. Sudbury, MA:Jones and
Bartlett Publishers



































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