KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

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 KAPLAN UNIVERSITY

Stress Management and Prevention Program Resource

Guide

By

Sandy Boone

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

August 7, 2016
Table of Contents
UNIT 1 THE NATUR E OF S TR E S S
Information to Remember.......................................................................................................
Self-Assessment Exercises......................................................................................................
Journal Writing....................................................................................................................
UNIT 2 THE P HYS IOLO GY OF S TR E S S
Information to Remember.......................................................................................................
Self-Assessment Exercises......................................................................................................
Journal Writing....................................................................................................................
UNIT 3 P SYC HOLOGY OF S TR E S S
Information to Remember.......................................................................................................
Self-Assessment Exercises......................................................................................................
Journal Writing....................................................................................................................
UNIT 4 P ER S ONALI TY TR AITS AND THE HUM AN S P IR ITUALI TY
Information to Remember.......................................................................................................
Self-Assessment Exercises......................................................................................................
Journal Writing................................................................................................................
UNIT 5 DE ALING WITH S TR E S S : C OP ING S TR ATE GIE S
Information to Remember.....................................................................................................
Journal Writing................................................................................................................
UNIT 6 R E LAX ATIO N TE C HIQUE S 1 : B R E ATHIN G, M E D I TATI O N , AND
M E NTAL IM AGE RY
Information to Remember.....................................................................................................
Self-Assessment Exercises....................................................................................................
Journal Writing................................................................................................................
UNIT 7 NUTR I TION AND S TR E S S
Information to Remember.....................................................................................................
Self-Assessment Exercises....................................................................................................
UNIT 8 P HYS IC AL EX E R C IS E AND AC TIV IT Y
Information to Remember.....................................................................................................
Self-Assessment Exercises....................................................................................................
Journal Writing......................................................................................................................
UNIT 9 AP P LYIN G S TR E S S : C R ITIC AL IS S UE S F OR M AN AGE M E NT AND
P RE VE NTION TO YOUR P ROF E SS IONAL LIF E
Information to Remember.....................................................................................................
ADDI TION AL INF OR M ATION
R E F E R E NC ES

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 Unit

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Unit 1: The Nature of Stress
Information to Remember:
Key Learning Point: There are different types of stress such as eustress, neustress, distress, acute stress and
chronic stress. The eustress is a good stress and arises in any situation or circumstance that a person
finds motivating or inspiring. An example of eustress is falling in love or seeing someone famous.
Neustress (neutral) describes sensory stimuli that have no consequential effect good nor bad. Some of
the distress are acute and chronic stress, and distress (bad) is unfavorable or negative event real or
imagined that promotes feelings of fear and anger commonly known as stress. Acute stress is nature
but is short in duration. Chronic stress lingers for prolonged period of time. (Seaward, 2015).

Key Learning Point: The wellness paradigm is the balance, integration, and harmony of mental, physical,
emotional and spiritual well-being through taking responsibility for own health. These four thing are
effected by stress. (Seaward, 2015).

Key Learning Point: Females are not only wired for fight-or-flight, but also have survival dynamic called
tend and befriend, a specific nurturing aspect that promotes social support in stressful times. Stress
can appear at any time in our lives. Stress is the term from the field of physics, and meaning physical
force or tension placed on an object. (Seaward, 2015).

Self-Assessment Exercise:
My wellness paradigm was very different from textbook My physical and mental well-being falls in the
same category because if I was not physical I could not function as well as being in a mental state. Being
physical keeps my mental state in balance. My emotional and spiritual well-being are the same because

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 the two balance out each other. The emotional well-being, I can control my emotions and I do not let
them control me. I have my spiritual well-being to back me up when things get tough. My spiritual well-
being is all about what I believe such a God and prayer. In closing its very important to keep balancing
your wellness and stress level to keep your body as a balance. (Seaward, 2015).

Journal Writing:

Situation Start Midway End

When my job shut down the plant with no pay 10
Having a lot of finances 7
Planning my wedding 5
Not having enough money to pay my bills 8
Not having enough quality time with my fianc 6
Working 12 hour shifts 5
Not maintaining a 4.0 in school 5
When I have to take on extra task at work 8
When I cannot exercise on my days off 4
When I do not get enough sleep 8
(Stahl & Goldstein, 2010).

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Unit 2: The Physiology of Stress

Unit

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Information to Remember:
Key Learning Point: The nervous system can be divided into two parts: the central nervous system
(CNS), which consists of the brain and spinal cord, and the peripheral nervous system (PNS),
comprising all neural pathways to the extremities (Seaward, 2015). There are three levels that the
human brain is further divided with the vegetative level, the limbic system, and neocortical level.
Key Learning Point: psychophysiology is a term to describe the bodys physiology reaction to perceived
stressors, suggesting that stress response is a mind-body phenomenon. This is the study based on the
principle that the mind and body are one, where thoughts and perceptions affect potentially all aspects
of physiology. (Seaward, 2015)
Key Learning Point: Cortisol is also involved in the process of lipolysis, or mobilization and breakdown
of fats (fatty acids) for energy. Studies of clinical have linked increased levels of cortisol with
suppression of the immune system (Seaward, 2015).

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Self-Assessment Exercise:
The study of the brain and nervous system is neuroscience and this includes the brain, spinal cord, and
network of sensory nerve cells called neurons (Explore the Process of Neuroscience, 2016). The brain
changes all the time and this is called plasticity this allows us to account of environment and store
memories to use in the future (Michelon, 2008). Neuroscience gives a better understanding of the
methods to study the developed to treat Alzheimer disease and mental illness. Stress can affect the
nervous system and some disease such as migraines, irritable bowels syndrome. Physical activity
would relieve stress and help your system become strong. Stress also affect the immune system
because it weakens your system, and causes infection due to high volume of stress. Stressing would
cause major issues down the line such as memory loss, diseases that affect nervous and immune
system. When looking back on stress is it really worth harming your body. (Seaward, 2015)

Journal Writing:
How is stress or anxiety about people affecting your life?
Well I deal with anxiety all the time in my life because my husband suffers from anxiety and
depression. Sometimes we have good days and bad days it depends on what type of mood he is in but
he takes his medication and he do really well after that. Sometimes our lives could be a little boring
because he just does not want to go out sometimes, but I try to keep him moving because it makes
him feel much better than being in the house. I always tell him that exercising would help, but he does
not listen.
How is stress or anxiety about work affecting your life?
Stress about work is affecting my life financial because they are always shutting down the
plant for something without pay. Thats when the stress takes effect because I am wondering how
would I pay this and that. My working environment only stress me out when they give me job on top
of jobs that get very overwhelming. Working 12 hours shift could get very stressful too, but I
maintain a life outside of those 12 hours.
How is stress or anxiety about the world affecting your life?
Well stress or anxiety about the world does not affect my life because I know when you turn
on the television theres always some bad news. I really do not let the work get me stressed.
How is stress or anxiety about food and eating habits affecting your life?
The only thing that stress me out about eating habits and food is trying to maintain a healthy
diet. I really try to keep it up but sometimes I just cannot maintain it because it gets very expensive to
buy healthy foods. I go by a healthy meal plan that my physical trainer gave me but it gets very hard
to maintain.
How is stress or anxiety about sleep and sleeplessness affecting your life?
Well my sleep and sleeplessness affects me because I stay up doing extra things such as school
work, house cleaning and much more. Thats why I do not get sleep because I be stressing about my
grades or how clean I can get my house.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
My physical activity helps me with my stress. I do not have any problems with this in my life.
I love to exercises and the only time I get stress is when I cannot exercise because I like to stay fit.
Summary
After acknowledging and validating the information that impact my stress or anxiety about
relationships, work, my view of the world, eating habits, sleep, and physical activity open my eyes

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that this is not healthy for my mind, body, and soul. I have a great relationship with my husband, but
sometimes the anxiety that he has stands in the way. I try everything in my power to help him with his

Unit

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anxiety, so he will not fall into a deep depression mode. I think I try so hard that it makes me stress
out when he do not want to go out and have fun with me, but I understand the disease. My working
issues I can try to work on the stress level when the plant shut down because at the end of the day I
can always make up them days to balance out my funds to live a better life. My stress or anxiety do
not bother me when it comes to the world because when you turn on the television its always some
bad news, and when I see these thing I pray for them and keep going instead of stressing. My food
habits I could do a little better because I see myself when I stress I eat and drink the wrong things that
can harm my body, such as fatty foods. I have to maintain a good habit when it comes to my food
habits. Sleep is a major thing in my life because I do not get sleep sometimes because I be up doing
homework and other thing after a long 12 hours at work. This is something I need to work on coming
up with a time to everything I need to do for the week. I think my physical activity help me balance
my stress out because if I did not have physical activity I probably would be sick right now. Physical
activity makes me feel better about all the bad things in my life, and it keep everything in balance. I
know I still have to work on somethings but it will get better with time. (Stahl & Goldstein, 2010).

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Fear of failure is associated with low self-esteem or the potential loss of self-esteem.
Fear of failure is a conditioned response from a past experience wherein ones performance did not
meet ones own expectations (Seaward, 2015).
Key Learning Point: Depression is a state of mind where thoughts are clouded by feelings of despair.
Depression is caused by a chemical imbalance and psychologists suggest that depression is the result
of unsolved stress emotions (Seaward, 2015).

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 Key Learning Point: The style of your clothing send a very strong messages about personal values,
attitude, and behaviors, and may or may not meet expectations of other individuals in ones
environments. Each individual maintains an area of comfortable personal space or territory around
him or herself (Seaward, 2015).

Self-Assessment Exercise:
The Tibetan culture is the concept of mind over matter that can be learned from this culture. You have
negative and positive emotion that impact the happiness of a person. Freud, Jung Kbler-Ross, Dyer and
Buscaglia have the same theory of identifying a problem before solving a problem is expressed. The
Freud approach focus on event or experiences that have suppressed or repressed fear in the unconscious
state of mind. Also, there are five ways that a person can improve his or her communication styles is to
listen by providing eye contact with the speaker, sharing personal feeling through self-disclosure, opening
up to communicate feelings, encoding verbal communication, and improving posture and non-verbal
expression. The Tibet culture relieves stress. Communication can always be improved. A person can
improve on communication skills by becoming a better listener, through self-disclosure, encoding verbal
communication and improving postures and gestures of non-verbal communication (Seaward, 2015).

Journal Writing:
When doing this five minute mindful breathing it relaxed my mind but it also made me think of sad things
that have happen in my life this year. Some of my emotion was sadness in my heart for the loss of my
beautiful big sister that I miss very much. My emotional part of the meditation power my mental because I
just could not get that out of my head the last day I actually could see or touch her. When I am relaxed I am
very calm, and my mood change. My mood turns from bad too good when I listen to the video. This
actually made me think about the good times that my sister was on this earth, and not the time when she
suffers the most. My mental state of mind I could hear her voice telling me that she is alright and move on
to do great things. That mean I will live to continue the great things she started with our family, and always
keep a smile while doing the things she loved best helping people. My physical state of mind brings me
back to the time when she was so proud of me when I started to exercise every day, and losing weight just
like her. I was on a great path such as schooling, and exercising like three to four times out the week. The
most memorable part that I remember physically was when she was a part of my engagement and she was
very happy that day. All I saw while doing the video was her beautiful smile, and how she pushed me to do
better. Now this type of exercise will help me to think about the good thing in life and not the bad. This was
a very great exercise for me to do because I been going through a lot this year, and it made me think about
good things. I am very proud of myself for taking the first step to fixing my stress problem. I know that she
is in a better place, and watching down on me and the family. I will continue to use this type of meditation
to help me with my stress levels.
(Stahl & Goldstein, 2010).

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Unit 4: Personality Traits and the Human Spirituality

Unit

4
Information to Remember:
Key Learning Point: Type A personality, or rushed or hurried life style. This type A personality is
associated with time urgency, and is now associated with unresolved anger issues. Polyphasia is a part
of type A personality, and this is trait of thinking or doing many things at once (Seaward, 2015).
Key Learning Point: Individuals with stress-resistance personalities typically have high level of self-
esteem. The construction and maintenance of high self-esteem that goal of many behavior
modification programs involving recovering addicts, battered wives and children, and juvenile
delinquents (Seaward, 2015).
Key Learning Point: Values are those aspects that gives meaning to our lives. The values include our
parents, grandparents, and older brothers and sisters as well as school teachers and other influential
people from whom we seek love and acceptance (Seaward, 2015).

Self-Assessment Exercise:
Self-esteem is the sense of underpinning self-values, self-acceptance, and self-love; thought to be
powerful buffer against perceived threats. (Seaward, 2015) Low self-esteem is most common
denominator to stress. The things that can be seen in type A, codependent, and helpless-hopeless types are
sources of low self-esteem. People with high self-esteem creates a stress-resistant. The internal and
external relationship are complete different because internal carries over into a weak relationship,
whereas external gives a healthy bond with anyone or anything. My perspective on values, attitudes, and
beliefs are that values is the principle or standards of behavior or ones judgment of what is important in
life. Values could be symbolized by material possessions, and the importance of time, health, honesty and
creativity. Attitudes are the beliefs of our values because this is basic on the judgment of what is
important in life. Your values and attitudes have to be in order to be important of time, health, honesty

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and creativity. Keeping a positive attitude would keep your beliefs of values in order. Beliefs is what do
you believe in such a religious perspective. Beliefs can mean many things but I believe that trust, faith, or
confidence in someone or something. You have to trust or have confidence to get something done on
time. The Prochaska stage model is getting the willpower to exercise and maintaining a fit lifestyle.
(Seaward, 2015).

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Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
With fear I feel jumpiness, nervousness, and fright. The only way I feel like this is because
sometimes after watching a scary movie or someone scare you really back you just get very jumpy,
nervous, and frighten. I always watch real life ghost stories that happen to real people and that why I
be jumpy, nervous, and frighten because I know for a fact that this type of things is real.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
Sometimes I am uncertain about my job because you never know when they going to shut the
plant down. This make me very unsure that this company will not be open for long and this makes my
mind run a hundred miles per hour.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
When I am anger I feel annoyance, frustration, irritation, disgust and the reason why I feel this
way is because I hate being lied too or people giving me the run around instead of being truthful.
Thats when I become very frustrate, annoy, irritated, disgust, and I have a prime example for this. I
went to the sprint store to see what deal they would give me in switching my phone service. They
gave me a really good deal at first then when I went back three days later that all change and here
come the changes and extra things. They were trying to charge me $80.00 dollars more for a phone
bill and charge me $200.00 for starting the contract. I feel like they were trying to get more money so
I stayed with my phone company Verizon because I got a better deal and my bill stayed the same.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
I feel grief, unhappiness, loneliness, gloom and the reason why I feel this way when I am sad
because I loss someone very dear to me. The unhappiness to my sadness is when my husband does not
spend as much time with me as he should, and my loneliness comes from when my biological father
side of the family do not try to call me or be in my life. Thats why I am so thankful for my step-father
he has always been there from day one and took care of me. The only time I feel gloom is when I feel
like I am not important to my husband because all he want to do is play on his phone. This is what I
feel when I am very sad.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
I regret not graduated from high school on time because I wouldve been done with school
already and in my career. I feel like that pushed me back from being successful.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
When I feel love attraction, compassion, caring, kindness because when I am around with my
family I know they love me unconditionally. My husband loves me too even though he always has his
face in his phone. All I need is family and my loving husband thats what keep me going is the love
from the special people in my life.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
When I feel joy it is excitement, enjoyment, satisfaction, hope, pleasure and amusement. I feel
all of these thing when I go out with my husband and family. We always have a lot of fun when we
are together. Like yesterday we spent the whole day together and I was treated like a queen. I really
enjoyed every moment.

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Summary
During this journal exercise this made me look back to something my regrets on not graduated on

Unit

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time that does not matter because I got it and I am on the right path to being very successful. My
anger I really need to work on because I know sometimes I can get very nasty with people that do
very bad things, but I just need to breath and smile. I already know I need to work on somethings, but
I will get it together with the help of these breathing exercises.
(Stahl & Goldstein, 2010).

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: The release/relief theory suggests that people laugh because they need to release
nervous energy built up to repressed thoughts. This theory is credited to Freud. The theory is applied
to taboo humor, those subjects that are not socially acceptable in mixed company or professional
setting (Seaward, 2015).
Key Learning Point: Laughter influences the body physiology, and results in the restoration and possibly
healing. Laughter appears to have short-term and long-term effects on the bodys major physiological
systems (Seaward, 2015).
Key Learning Point: Time management is actually a part of larger coping skill referred to a social
orchestration. Social orchestration is a cognitive strategy employed to help minimize stressors with
avoiding them (Seaward, 2015).

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Journal Writing:
This walking meditation was very interesting because I walk all the time, but I never knew
how much the body is relaxed when walking very slow. My mind was beginning to wonder all over
the place, and started to think about the time when my sister had me in the mall all day walking
around shopping. Mentally I felted very relaxed, and I even had my Fitbit on to see how relaxed my
heartrate was while doing the exercise. You really do not think about much I could hear birds, trees in
the wind, and even bugs making a sweet noise. I never knew how sweet nature sounds outdoors. My
emotionally side of this walking exercise I remember doing all types of walking with my big sister
while we were shopping for our cruise to the Caribbean last year, and we had so much fun. I did a lot
of walking on this trip, and the smells are very different from the Virginia area. Its very humid in the
Caribbean you cannot really relax because its so hot out there, but the nature is very beautiful. While
doing this exercise I could really feel the way my muscles was not tight it was very relaxing, and I
could even hear my left knee popping with every turn I did. During this type of exercise your mind is
relaxed, but the mind would deft off into space because you have to have a slower pace. I am so use to
walking at a fast pace that it was very hard to slow down, but I had to do this for this type of exercise.
With my physical state I even burned a few calories doing this walking meditation exercise, but not as
much if I was walking at a fast pace. With the CD it makes it very relaxing because its very calm and
slow. I feel that I could do this type of exercise every day to just relax my mind when I been very
stress about something. I can see myself clearing my mind late at night and doing this exercise to get a
better goodnight rest.
Summary
I feel that this exercise helps me with my mental, emotion, and physical state of mind because it gave
me happy thought, and not sad thought. When I was doing this exercise this made me think of the
time when my sister had me out shopping for hours at time, and this put a smile on my face. I had
some wonderful emotion while doing this exercises because it felted like she was right here with me
talking and laughing like the old times. I never knew that walking could be so relaxing for the mind,
body, and soul this really made me look at walking differently especially at a slow pace. I am really
happy I chose to do this walking meditation because I exercise all the time but it is more intense not
so relaxing. Walking at a slow pace is part of my relaxation now, and I even got my husband to do this
exercise with me and he loved it. He said it lift a lot of stress off of his shoulder, and even help us a
little. He even made this a part of his routine just walking at a slow pace to relaxed his mind, body,
and soul. I am very glad I took the time to do this exercise, and I am very proud of myself for doing it.

(Stahl & Goldstein, 2010).

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Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental

Unit

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Imagery
Information to Remember:
Key Learning Point: Diaphragmatic breathing is an old as the ancient exercises of yoga and Tai chi
chuan, and fundamental component of these practices. The power of breathing is often associated
with higher consciousness or spirituality (Seaward, 2015).
Key Learning Point: Time consciousness is the left-brain function. While meditating a distortion of time
perception may result a dominant thinking shifts from left to the right hemisphere. (Seaward, 2015).
Key Learning Point: Daydreaming may be the most common type of mental imagery used to relax. The
mind needs a break away periodically and download sensory information for reprocessing (Seaward,
2015).

Self-Assessment Exercise:
The diaphragmatic breathing is the most basic relaxation technique; breathing from lower stomach or
diaphragm. Deep breathing also goes with the diaphragmatic breathing, abdominal breathing a person use
while exercising is deep breathing. While during a breathing technique make sure you are in a
comfortable position, either sitting or preferably lying down on your back with eyes closed. A breathing
technique should be in a quiet place to practice. The effects of mediation reduced health issues such as
heart risk and other great things. The technique of the imagery and visualization is very useful for
relaxation because they have so many solutions with treatment specially to help a cancer victim relax
during a treatment. This would be very helpful because this also use a breathing technique to help you
relax. (Seaward, 2015).

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Journal Writing:
Mindful of how you interact with yourself?
Well I never send myself unkind messages, but sometimes I do talk down to myself. I might
say I do not look good and call myself ugly or something of that nature. Sometimes I do not feel
pretty, but it depends on how I feel that day or any day. I know I am not ugly but sometimes I just feel
that way like if my husband not paying me no attention I would ask him what I am ugly thats why
you not paying me no attention today. Sometimes its just all in my head I just want something to talk
about or look down on at that moment. I feel that I would not talk to no one like I would talk to
myself because I do not like to hurt people feeling. I do not always keep things to myself, but I know I
have to work on these things to make me a better person. Sometimes it would stress me out of how I
feel but this is not an everyday thing for me. I just have my moment sometimes especially since I loss
someone very close to me. Since my sister been gone I been down about myself because I feel like a
part of me is gone with her, but I know she would want me to continue to be beautiful. I really did not
feel that way when she was her with me because she always made me feel great with her beautiful
smile. Thats why I try to keep a level head when it comes to my stress level.
Seeds of suffering?

The things that would be different in my life that would stop me from doing this is spending
more time with my family and fianc. They make me feel very happy about myself and always tell me
I am very beautiful like my big sister did all the time. I feel like the people that love me the most
would get me to stop this down talking to myself, and make me feel like I am somebody. My family is
my rock and they keep me in line with happy thoughts. Family is the key for me and that would
change my mind about talking down to myself.
Day-to-day life feelings of resentment?
My day-to-day life feeling of resentment comes from when I did not graduate from high
school on time because I wanted to fast and quick school. This was the biggest mistake of my life and
it still bother me but even though I got my high school diploma late I have to realized that I got it, and
I never gave up. This was the hardest thing I had to deal with because I couldve been done with
school already, and in my field of choice. Not finishing on time put me behind in my career and this
still hangs over my head. Thats why I push myself to the max to great grades in school and stay on
top of everything. I do not want to make the mistake twice. I know I have to leave the past in the past
but its still part of me.
Reflection on writing?
I realized that I cannot change what happen in the past and move on to a better future. I know
that talking down on myself do not help me, but it hurts me in the long run. I have a lot to work on but
this exercise really opens my mind to think about the things that been bothering me for a very long
time. I finally got everything off my chest and I feel much better after talking about it. I am really glad
that I did this exercise because it really helps me.

(Stahl & Goldstein, 2010).

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Unit 7: Nutrition and Stress

Unit

7
Information to Remember:
Key Learning Point: Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to
supply oxygenated blood to be the working muscles for energy metabolism. Muscular strength is the
ability to exert a maximal focus against a resistance. Muscular endurance is ability to sustain repeated
contractions over period of time. Flexibility is the use of muscle group throughout range of motion.
This is some of the types of components of fitness. (Seaward, 2015).
Key Learning Point: Physical activities can decrease heart rate, blood pressure, better-quality sleep and
much more when it comes to exercising. Aerobic activities are running, swimming, cycling, walking
these are forms of exercising (Seaward, 2015).
Key Learning Point: The FITT principle are frequency, intensity, time, type of exercise. A principle of
exercise that states that to benefit from physical training you must have the FITT for working out
(Seaward, 2015).

Self-Assessment Exercise:
The lying down yoga was a great experience for me because it was very relaxing when I got the hang
of this type of exercise. Yoga was a very different to me because I had to stretch muscles I never
stretched before. I became very frustrate with this assessment because it was very hard for me to look
at the exercise and do it at the same time. I had to called my husband to help me with this assessment,
so I could really feel what its like to do a yoga exercise. This yoga exercise was very hard at first
because I am use to a hard core workout with my personal trainer. (Stahl & Goldstein, 2010) In
conclusion I never knew how easy yoga could be, but sometimes it can become very hard too. Yoga is very
relaxing to me and help keep me focus. I had great concentration while doing this exercise and that was
very interesting to me because I was very determine to get it right. When I keep my focus I am very
determine to get the job done and do it very well. I now do this yoga exercise just because it relieves my

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stress and help me to be more relaxed. I am very glad that I took this extra step and doing this yoga
exercise.

Unit

8
Unit 8: Physical Exercise and Activity
Information to Remember:
Key Learning Point: Tai Chi chuan is a harmony and balance with vital life force of natural world itself.
Tai Chi chuan is a meaning that symbolic of balance, power, and enlightenment. Its the softest of
martial arts, is also called moving meditation (Seaward, 2015).
Key Learning Point: Chi is Chinese term representing the universal life energy that surrounds and
permeates everyone, the life force. The exercise is a form to help regulate this flow of universal
energy (Seaward, 2015).
Key Learning Point: Yoga helps with back pain and joint pains. The art of breathing is hatha yoga that
honors the important of the pause of the breath pranayama (Seaward, 2015).

Self-Assessment Exercises:
Having an on-site gym for employees to relieve stress in the workplace. I gave a proposal about on-site
gym putting the gym on the first floor. This would have a male and female shower assess for employees,
but the only way employee can get into the onsite gym is they have to swipe their badges. Onsite gym for
construction and equipment would be about $$513,350.90 because the room thats not being use already
have water assess. My pitch would be you want to be stress free come join our onsite gym and have a

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 peace of mind (Seaward, 2015). Getting dates in order for the construction to get done would be about 6
months to a year.

Journal Writing:
OPENNESS: When it comes to my relationship with my husband and friends I do not whole anything
back because when you whole on to the things thats bothering you it could turn into a war. I rather
express what I am thinking because I really get emotional sometimes when I am being very open with
my friends or husband. Sometimes I could be a little to open but I just have to get it off my mind if its
good or bad. I treat everyone equal and let them say what they have to say to put everything on the
table. Telling the truth would get you a long way in the world.
EMPATHY: I played this role with my friend because they were going through some issues at the
time, and they did something bad. I asked my friend how would you feel if I did that to you and the
roles was reverse how would you feel. They felt too low because they did wrong, but I got them to see
what they were doing wrong. I really did feel her emotions that day, but I did not let it show because I
had to show her that I was being strong for her that day. I always know when something is wrong with
my friends and husband because they face show actually what they are thinking. Sometimes it scares
me because I know when someone is going through a hard time such as not being happy in a
relationship without talking to them. My friends love to come to me because I help them the best way
I can.
COMPASSION: I am very compassion of other because you just never know when someone just need
a big bright smile or a huge to make them happy. I try to be very supportive sometimes but sometimes
I can get very mean because I do not know how to say things nice all the time. Most of the time I am
very nice too other and try to show them the nice side and make them laugh or smile. I always try to
make people feel like they can come to me if they need anything because you never know what a
person may need. I am always here to make someone laugh, smile or some type of confidence to
make them feel good about themselves.
LOVING-KINDNESS: I am always wish someone to be healthy, safe from harm, and free from free.
Like when my sister was in the hospital I would tell her to get well soon because I miss talking to her.
My mother-in-law is always traveling and I make sure she made it there safe thats just in my nature. I
am very loving too other and always showing them a great big smile even if I am feeling down that
day. My mother I always taught me to be very kind to others, but I didnt always do it because I could
see the bad in some people. I am very loving especially to the people that loves me very dearly.
SYMPATHETIC JOY: Well to see other people happy and joyful it makes me very happy because you
see no negative. I love to see people laugh and smile all day. Being happy is a great thing because that
means that your mind is free from stress. That mean stress cannot mess your life or your day up
because you are so happy and joyful. I love to be part of happy people because it makes me happy.
EQUANIMITY: Well I do not treat everybody the same if I do not know you that well I would be
very shy around you. With my friends and husband, they know me very well so they would get treated
different from someone that I just saw at the store. I would respect a stranger but I wouldnt have
much to say, but with someone I know for every I can talk for hours. This is something that I need to
work on, but I am so stuck in my ways that I stay to myself mostly.
Summary
I never knew that I had the qualities of interpersonal mindfulness. This journal was very interesting
because it gave me a break down of some the qualities interpersonal mindfulness. I feel like
equanimity I need to work on this because I am so stuck in my ways I am really shy around new

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people that I do not know. I feel like I do not give people a chance because they are new to me but I
know I have to change this because I can miss out on someone very nice. This was a great experience.

Unit

9
(Stahl & Goldstein, 2010).

Unit 9: Applying Stress: Critical Issues for Management and

Prevention to your Professional Life
Information to Remember:
Key Learning Point: Hobbies is a pleasurable pursuit or interest outside ones daily work responsibilities
through which one begins to make order out of chaos. Hobbies help you escape form the negative in
your life (Seaward, 2015).
Key Learning Point: Forgiveness is a coping technique for anger-related stressors for which a shift in
attitude is adopted toward those against whom a grudge was previously held. Holding grudge or
feelings of resentment appears to be form of control over the person or circumstance involved
(Seaward, 2015).
Key Learning Point: Prayer is the greatest wireless network in the universe this is the oldest and most
common used for coping. The faith prayer an optimistic attitude adopted to cope with stress for which
one perceives a connection to something bigger than oneself (Seaward, 2015).

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Additional Information
http://extmedia.kaplan.edu/healthSci/HW410/docs/stressrelaxation.pdf

This website promotes stress relaxation, and talking about different types of stress relaxation such a breathing technique.

Stress Management-Topic overview

This article talks about stress, and how you can deal with stress.

Meditation video-Huffigton post

This video gives information about how meditation helps.

Humor Therapy - Topic Overview

This article on WebMD gives a breakdown what humor therapy be used for, and how it can be useful.

www.cdc.gov/physical-activity

This website gives a breakdown of physical activity such as how much time, and what type of exercises.

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 References

Explore the Process of Neuroscience. (2016). Retrieved from All Psychology Career:
http://www.allpsychologycareers.com/topics/neuroscience.html
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
Harbinger Publications, Inc.

Michelon, D. P. (2008, Feb 26). Sharp Brains. Retrieved from Brain Plasticity: How Learning Change
Your Brain: http://sharpbrains.com/blog/2008/02/26/brain-plasticity-how-learning-changes-
your-brain/

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