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Stress
Management and
Prevention
Program Resource
Guide
KA P L A N U N I V E R S I T Y
By
Marilyn Niffin
Kaplan University
1
UNIT 1 THE NATU RE OF STRESS
Information to Remember........................................................................3
Self-Assessment Exercises.......................................................................3
Journal Writing.........................................................................................4
Information to Remember........................................................................5
Self-Assessment Exercises.......................................................................5
Journal Writing.........................................................................................5
Information to Remember........................................................................9
Self-Assessment Exercises.......................................................................9
Journal Writing.......................................................................................10
Information to Remember......................................................................12
Self-Assessment Exercises.....................................................................12
Journal Writing.......................................................................................13
Information to Remember......................................................................17
Journal Writing.......................................................................................17
Information to Remember......................................................................20
Self-Assessment Exercises.....................................................................20
Journal Writing.......................................................................................21
Information to Remember......................................................................24
Self-Assessment Exercises.....................................................................24
2
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Information to Remember......................................................................25
Self-Assessment Exercises.....................................................................25
Journal Writing.......................................................................................26
Information to Remember......................................................................28
2
1
Unit
Self-Assessment Exercise:
There are multiple components related to overall health and well-being.
Demonstrated in the form of a Mandala or a wellness paradigm, it illustrates how
all the components are equally important and all need to be considered in order
to find balance. Emotional, physical, mental, and spiritual health all need to be
integrated, and balanced in ourselves to provide harmony and overall wellness.
This concept suggests that all 4 components are equally important and the whole
is greater than each individual part. It is impossible to find wellness if we look at
each one individually. They are inextricably linked and must each be addressed to
find balance. (Seaward, 2015). Total Points = 4
4
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.
5
Unit 2: The Physiology of Stress
2
Unit
Information to Remember:
Key Learning Point: Stress has a significant impact on our physical wellbeing and is related to several
adverse health conditions. Stress has been linked to the leadings causes of death which include heart
disease, lung disease, cancer, and even suicide (Seaward, 2015).
Key Learning Point: There are financial, social, economic, emotional, technological, and many other
sources of stress. These can have an impact on our relationships, nutritional choices, and emotional,
mental and spiritual health (Seaward, 2015).
Key Learning Point: There is a strong connection between the mind, body, and the spirit. When we are
under stress and we are unable to clear our minds, or cope with that stress, it can manifest itself in any
number of physical ways, including migraines, breathing problems, anxiety just to name a few.
(Seaward, 2015).
Total Points = 9
Self-Assessment Exercise:
There has been significant research on stress and its effect on the body in recent
years. Specifically the area of neuroscience, researchers have learned that
neuroplasticity does exist in the brain. Neuroplasticity is the ability of brain
tissue to change and adapt as needed. It can create new pathways and
connections between various tissues and cells as it determines the need. The
nervous system and the immune system are both affected by stress and can
manifest in a number of different ways. The immune system becomes less
effective at fighting off invaders like influenza. (Seaward, 2015). Total Points = 4
6
Journal Writing:
Unit Two Journal Writing Assignment
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.
I have always had a strong sense of who I am and what is important to me, and much of the
time I do my best to acknowledge that it doesnt matter what other people think of me, it matters what
the people I care about think of me. There are also people that are in my life that I feel I have to care
about what they think or how they feel because we are connected through either social groups or my
kids. If not for those connections, than I would not care and not associate myself with them as they
do not help to lift my spirits or display the personality characteristics that I feel are important in life.
Regardless, I will not change my own values or behaviors, but I do find there to be some stress as the
The world is changing so fast and I was always aware (at arms length) about the happenings
in other countries, but it is becoming more and more apparent that what happens in other countries
affect what happens in our own. Whether it is the value of the dollar, or the ability to exchange goods
on the global market, there is a wave of effect from what is happening in other parts of the world. The
other thing that scares me (which I really didnt think about before) is that we are not immune to
anything. Now that I have children of my own, I often think about what kind of world they are going
to grow up in and what life will be like for them in the future.
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How is stress or anxiety about food and eating habits affecting your life?
I do stress about what I am eating, but I am more concerned about what I am teaching my kids and I
am trying to help them develop a healthy relationship with food and teach them healthy eating habits.
Food is not something that I can cut out of my life, or avoid completely.
How is stress or anxiety about sleep and sleeplessness affecting your life?
I do have some stress about sleep and sleeplessness, but I would have to say that this is the
least amount of stress I feel compared to all the other things on this list. For the most part, after many
years of shift work, I have finally adapted and I am able to sleep regularly most of the time.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
This is something that has recently become more stressful. After hurting myself at work, I actually
became more active and healthy and was able to exercise regularly and lose a bunch of weight. I felt
good and was happy with my progress. Since starting the new job full time, I have very little time to
myself without the kids to look after and have not been able to exercise as much as I was. I also
suffered a secondary injury which stopped me from running, which I found extremely beneficial. Not
only for my physical health, but my mental health as well. I have yet to find a replacement for this
8
Unit 3: Psychology of Stress
3
Unit
Information to Remember:
Key Learning Point: Stress can have a significant impact on our emotions and how we deal with many
situations. When anger becomes prevalent and we are unable to control that anger it can be difficult
to maintain and create relationships. (Seaward, 2015).
Key Learning Point: Communication in this age of technology can easily be compromised. We spend
less time talking to people in face to face communications and more time with electronic means. This
creates difficulties for people when things like expressions, mannerisms, and tone cannot easily be
expressed. Misunderstandings or miscommunications become more commonplace and lead to
strained relationships. (Seaward, 2015).
Key Learning Point: There are many different theories about the psychology of stress offered by
respected members of the psychological community. Although many of their theories vary regarding
human behavior and what causes them, there seems to be a consensus that self-awareness is
necessary to cope with stress and manage negative behaviors. (Seaward, 2015).
Total Points = 9
Self-Assessment Exercise:
In this North American culture we are generally motivated by our egos and we
behave the way we do because of the need to feed our own ego. According to the
Tibetan culture, this means that we can never really be happy. They believe that
to find our true Self we must free ourselves from attachments and things and that
we must find happiness from within. By living and attaching ourselves to so many
materialistic things, we are unable to let go and find our true self, and the
happiness that comes with it. (Seaward, 2015).
Fear is one of the emotions that we develop in response to our past experiences.
Fear can be extremely stressful, and even debilitating for some people. There are
ways to manage fear however and we must look to find solutions that work for us
in order to be able to move past our fear and move forward in life (Seaward,
2015).
9
Communication is so important in building effective relationships and it is
important to understand your audience and know what to do and how to
communicate with them. Being mindful of your own strengths and weaknesses
can go a long way in creating an environment for effective communication
(Seaward, 2015).
Total Points = 4
Journal Writing:
Unit Three Journal Writing Assignment
When I first started the Five-Minute Mindful Breathing exercise I found it difficult to actually
breathe normally. When I was concentrating on my breathing I started to breath deeper, and was
trying to think about my breath going in and out of my body as the instructions describe. It took a
minute or so for me to slow my breathing and not feel like I had to take such big breaths. Once I
calmed this a little, I noticed that my mind started to wander to odd things. I wasnt really thinking
about my day, or things I had to do later or tomorrow, it seemed to be just random thoughts about
different people and things in my life. I wondered if it was because I was trying to block out all of the
to-do things that I would be normally thinking about that my mind allowed these other thoughts to
come to the surface. Emotionally, I felt content. I was able to give myself credit for participating in
the exercise, and I started to think about all the times that I would have the opportunity to integrate
Overall I found the experience to be a positive one and it showed me that it really takes very
little effort to incorporate mindfulness practice into your routine. It doesnt take much, and in the end
I did feel more relaxed. Although my mind did wander a couple of times, I became aware of it fairly
quickly and was able to bring myself back to the task at hand. I think it will be fairly easy to try and
10
start doing this during my drive home, as well as when Im eating. I think it will make a big
4
Unit
Self-Assessment Exercise:
Self-esteem is a deeply rooted feeling that we all have that relates to the core of
our personality and how we see ourselves. High self-esteem is linked with more
stress resistant personalities and conversely low self-esteem is associated with
more stress prone personalities. Relationships, values, and meaningful purpose in
life are considered the cornerstones to spiritual well-being. When we deal with
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significant stressors in our life, we can find it difficult to clearly see these things
and how we might nurture them in order to find happiness. (Seaward, 2015).
Attitudes, values and beliefs are each different, but all connected and guide our
thoughts feelings and behaviors. They make us who we are.
Prochaskas Stages of Change is a model that describes 6 stages that one goes
through in order to change a behavior or create a new one. It is rarely a smooth
transition from one stage to the next and often takes a significant period of time
(months, even years). It is quite common for people to move back and forth
through the different stages with the hope that eventually you will adopt the
change as the new normal behavior (Seaward, 2015).
Total Points = 4
12
Journal Writing:
Unit Four Journal Writing Assignment
For this emotion I would circle the words apprehension, anxiety, edginess, tenseness, worry,
and feeling overwhelmed. I am familiar with the other words, but do not identify with them as much.
I generally feel most of the words associated with this emotion in my chest. I start to get an almost
light feeling in my chest and it feels as though I need to try and take a deep breath. With anxiety and
worry, I get a tightness in my chest that I recognize as anxiety and I know I need to try not to think
about the negatives and focus on what is actually happening, and trust that everything will be ok. I
need to not worry about what might happen and focus on what is happening and move on from there.
Bewildered, perplexed, or unaware would be the words I would circle for this emotion. In
general, I dont really recall any physical feelings associated with this emotion. I feel like this one
provides a more neutral physical reaction and I tend to have more images pop into my head as I try to
work out the problem or the source of my confusion. I will replay conversations or moments in my
head like a movie or video and try to make sense out of what it confusing me.
13
Anger will usually present itself physically for me in my neck and my shoulders. The words I
would circle for this emotion would be aggravation, agitation, annoyance, frustration and irritation. I
rarely feel destructiveness, or rage, in fact I cant remember a time when I felt that way. Im sure I
have, but at this time I dont recall. When I get angry, or more often irritated or annoyed, I can feel
the tension rise in my shoulders, up through my neck and into the back of my head. It becomes very
tight and restricted feeling which makes my annoyance even worse. Its not until I am able to remove
myself from the situation, or it becomes resolved that I can feel the tension start to leave and I can
unshrug my shoulders.
For this emotion, I feel that I have been very lucky lately as I have not had to experience it
very much. When I am grieving or even disappointed, my entire body feels weak. I tend to lack
energy and I cant really describe a specific area of my body where I carry this emotion, right now all
something. Its like the life just drains out of me like I am sinking and I have to try to think about
something that makes the situation not so sad. Once I am able to find that more positive perspective I
can feel the life come back into my body and I get a renewed sense of energy.
14
Again with this emotion, I am having a difficult time trying to remember or create the physical
presentation of shame. When I feel guilty about something I tend to feel similar to the nervousness in
my chest as I feel that my actions have caused a negative feeling for someone else. When I get
embarrassed, I tend to feel my face flush and become very warm. It usually doesnt last very long,
but long enough to send myself some self-doubt messages. I think why did I say that or why did I
do that. When I get embarrassed I find that it is because I have done something or said something
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
Love provides many different physical responses throughout my entire body. Depending on
who the emotion is directed at or from determines the type of reaction I physically feel. I smile a lot
and get a warm fuzzy feeling throughout my upper body. With a more intense feeling like love for my
kids, I get almost a heaviness in my chest when I look at them. I get a nervous feeling or butterflies in
my stomach when the emotion is directed at or from my husband. When I am around him, I often can
feel the tension of the day melting away. I feel at ease and everything relaxes. I try to do a random act
of kindness often and I find by doing this it gives me a warm feeling all over and almost a renewed
amount of energy. It gives me a more positive mindset for the rest of the day.
15
With Joy, I feel like this is very similar to love, but the intensity is different. This one is hard
to explain. When I am simply happy, I dont feel much physically. In fact I feel less. The pain from
my chronic injury is less and I generally feel a calmness come over me. In the situation where I am
excited about something, I feel things similar to that when I am nervous. I get a light feeling in my
chest, but it is associated also with tension in my arms and shoulders as well. The difference is I have
This exercise was very enlightening and helpful in understanding how physical our emotions
really are. I have always believed in a mind-body connection despite my scientific mind and
schooling, and I am constantly surprised by the number of my colleagues both who also believe in the
connection as I do, but the many that dont believe in it at all. This simple exercise goes to show that
our minds and what we are feeling can manifest themselves in so many physical ways that it stands to
reason that many physical ailments would actually be related more to our minds and emotion than to
any physiological or structural problems. Or simply that the root of the physical problem stems from
an unhealthy emotional state or the inability to cope with so many different emotions. I enjoyed this
16
Unit 5: Dealing with Stress: Coping Strategies
5
Unit
Information to Remember:
Key Learning Point: There are multiple different coping strategies when it comes to stress management.
It is important to try several different things and find what works for you as an individual in order to
be an effective tool that you incorporate into your routine.(Seaward, 2015).
Key Learning Point: Having a positive outlook on life can be an effective stress management tool.
Determining whether or not you have an optimistic or pessimistic view on life will have a profound
impact on your ability to heal both physically and spiritually. Cognitive therapy can be an effective
way to learn how to defeat helplessness and a pessimistic attitude (Seaward, 2015).
Key Learning Point: Meditation is a powerful tool to help clear your mind and cope with the side effects
of anxiety and stress. There are different types of meditation that can be implemented in both a quiet
setting as well as a busier more public setting. They can be implemented when needed the most
(Seaward, 2015).
Total Points = 9
Journal Writing:
Unit Five Journal Writing Assignment
Take some time to write about whatever came up for you mentally, emotionally and physically
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This week I was able to complete both the mindful walking as well as the Mindful Self Inquiry
for Stress and Anxiety. I found the Mindful Self-Inquiry to be better for me to write about as it was
difficult to remove all the distractions I needed to from the walking exercise. This was a very busy
weekend for me and ultimately I found it quite stressful. During this formal practice I was able to see
that my stress was based on a few emotions. I believe that I will need to explore these emotions more,
Initially when I sat to begin the exercise, I was very tense. My shoulders were tight, the
middle of my back was very tight, my lower back was sore, and I had heartburn. I felt as though I was
unable to move properly and felt very stiff. Through the mindful breathing I was able to relieve some
of this physical stress and become more relaxed, although I found it difficult to find a comfortable
As I worked through the body scan I could feel the frustration and the irritation that I had been
feeling throughout the weekend. Thanks to the body scan exercise last week, I was able to more
Through the course of the exercise, I was able to see that I can choose how I look at the
situation. I need to be more communicative to my family about how stressful I feel, and even though
I think I have told them before, it obviously wasnt done in a way that they understood exactly what I
meant. Mentally, following the exercise I did feel better. Having a conversation with yourself during
meditation and taking the time to be aware of exactly how you are feeling was helpful. I was able to
see how some of the emotions I was feeling I needed to take responsibility for. In fact I had to take
responsibility for all of them. (Stahl & Goldstein, 2010). Total Points = 3
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Unit 6: Relaxation Techniques 1: Breathing,
6
Unit
Self-Assessment Exercise:
In this exercise, the importance of diaphragmatic breathing was discussed, and
why it is thought to be effective. By bringing conscious thought to focus on our
breathing. We are able to clear our mind and engage the bodys relaxation
response. In order to practice effective diaphragmatic breathing, we need to be
comfortable, in a quiet environment to allow for concentration, and use
visualization to promote the release of frustration and other negative emotions.
Meditation ultimately allows one to find mental clarity and provides and
environment for self-awareness (Seaward, 2015). Total Points = 4
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Journal Writing:
Unit Six Journal Writing Assignment.
For the most part, I try to keep a positive attitude and keep a cup half full attitude as
opposed to dwelling on things that I cannot change. I do get down on myself and wonder why I am
not able to make the positive changes I want to in my life. I have noticed when I am anxious, I
develop a sensation or tightness in my chest and this lets me know that I am anxious. I dont ever tell
myself that I am worthless, or this is hopeless. There is always a way to accomplish things, it just
may not be exactly how you initially envisioned it. I think I am better at applying the positive spin to
others as opposed to myself all the time. I know that I do have high standards for myself and I feel
Seeds of suffering?
I think that last statement leads perfectly into this section. If I were to stop watering the
seeds of suffering so to speak, I would see that there is nothing that I cant accomplish. Even if
things seem unattainable, I would be able to find a way to get to my goal. Again, it may not be easy,
or exactly the way that I envisioned it, but I would be able to get there. I think that I would also be
able to find the courage to pursue some dreams that require a certain amount of risk.
20
I think sometimes we place ourselves in a position to judge someone elses behavior when we
shouldnt. I often tend to give people the benefit of the doubt and play the devils advocate so to
speak and it drives my husband crazy. I do find there are times however when I cant always do this.
If I were to pick a person that I have difficulty communicating with, I think that many of those
challenges come from a lack of self-confidence or self-esteem for this person. They havent always
had the easiest time achieving things in life and have never been able to stick with anything long
enough to be successful (despite being fully capable). I think this lack of confidence makes
conversation and the relationship difficult because despite my attempt at trying to be helpful and give
a different perspective, they see that as a criticism even though it is really not meant that way. This
person is a very hard worker and very smart if maybe not book smart. They have every ability to be
Reflection on writing?
21
This part is definitely easier said than done. I think that I really do try to be as positive as I can
7
Unit
and try to see the good in others and not judge too harshly. I do not want to be judged myself and I
have learned that things are not always what they seem, or that peoples actions are based on their
practice what I preach, and when I find myself in a situation where I am upset or frustrated with
someone else, I want to give them the opportunity to explain the what and why of the situation. I
think that I have more self-inquiry that needs to be done in order to give myself the benefit of the
doubt that I extend to others so freely. I think that this process in learning how to deal with stress and
find the internal struggles that I have has been good, but also very challenging. (Stahl & Goldstein,
22
Key Learning Point: Eating certain foods can actually trigger the stress response. This can create a
vicious cycle that leads to more poor food choices and increasing or at the least, prolonging the stress
8
Unit
Self-Assessment Exercise:
This Self-Awareness exercise required the practice of Mindful Lying Yoga. It was
a 30 minute exercise and once performed, I was able to gain some clarity on my
role in my immediate family and how it was ok to prioritize myself sometimes.
Although I want to be a good mother, daughter, wife, hostess, I need to take care
of myself in order to be all those things. It is not being selfish when I take some
time for myself. (Stahl & Goldstein, 2010). Total Points = 4
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Key Learning Point: Building relationships and using a team approach can help build better and stronger
outcomes in whatever the task at hand. Being open to working with other team members provides
the opportunity for a different perspective and ideas that may not have been considered previously.
This can also be said for activities. Using friends, or playing team sports can help motivate
individuals to stick with physical exercise programs and in turn, finding positive health results and
reduced stress levels (Seaward, 2015).
Total Points = 9
Self-Assessment Exercises:
In this unit we worked to develop a workplace wellness program that aimed to
incorporate mind-body practices and initiatives to promote health in the
workplace. We developed a program and pitched the idea to a classmate who
offered feedback. Once the feedback was received we were able to put together
the program and offer ideas with the rationale behind the chosen initiatives, as
well as the estimated costs for implementation and the benefits received by both
the employees and management if they chose to implement the program.
(Seaward, 2015). Total Points = 4
Journal Writing:
Unit Eight Journal Writing Assignment
EMPATHY: I do try and empathize with most people before making any decisions about how I will
proceed in a given situation, and I think I am fairly good at empathizing with people. Being a
paramedic for so many years has allowed me to practice this on a regular basis. I know this is a
LOVING-KINDNESS: I would want the other person to be the best person they could be. I would
want them to have confidence and love of self and to be able to find value in their contributions to the
world. I would want them to find happiness and learn to be content in life
SYMPATHETIC JOY: My husband has recently taken on a new position where he has always felt he
wasnt good to do the job. I am thrilled that he was finally able to find the courage to accept the
position and then even more thrilled to see him enjoying it. Coming to the realization that he always
had what it took to do the job well and now actually enjoying it.
24
EQUANIMITY: This one I think is the most difficult because each of us has different needs and
perceives things differently. Where I might think I am treating them equally, they feel that I am not,
and vice versa. Being conscious of your own mood and perceptions is important and I think that this
quality is a combination of all the above qualities. We need to be open to seeing the situation from
different viewpoints in order to decide how to respond to it. Some people will gladly accept
assistance in doing a task where others see that as an insult. I think that if we view another with
respect and ask how best I can help them or dont make assumptions about what their needs are, we
SUMMARY: It really is amazing how many things need to be considered in each and every
relationship we have, whether it is a personal one or a mere chance encounter. Overall I think it is
important just to be positive and approach any encounter with an open and positive mind. Whether it
is personal or not, judgments without all the information are rarely correct. Treat people with respect
and try to look at things for what they actually are instead of reading into it too much. It takes
constant awareness and mindfulness to approach each relationship with honesty and without
25
Unit 9: Applying Stress: Critical Issues for
9
Unit
26
Additional Information
Book: Learned Optimism, by Martin Seligman
This book describes the difference between an optimistic and pessimistic personality type. The
research that explained how we can learn to be helpless is discussed, as well as how to determine if
you are optimistic or pessimistic in nature. Seligman discusses how pessimistic people are more
prone to depression and its negative effects as well as how to determine what personality type you are.
It goes on to discuss that despite being pessimistic, you can learn how to change your overall outlook
Article: Featured in the Washington post, the article discusses the effects of childhood trauma on
including videos and background and history of practices (How to Meditate, 2016). Secondary source
Video: Yoga for Back pain. Found on you-tube from Yoga TX. Secondary source.
27
References
Chandler, M. A. (2016, October 6). This doctor pioneered a way to treat stress in children, a startling
https://www.washingtonpost.com/news/inspired-life/wp/2016/10/06/this-doctor-discovered-a-
way-to-treat-a-startling-source-of-disease-in-children-stress/?
postshare=7741476310224842&tid=ss_mail
How to Meditate. (2016). How to Meditate. Retrieved from Howto Meditate.org: http://www.how-to-
meditate.org/
Mayo Clinic. (2016). Mayo Clinic Home Page. Retrieved from Mayo Clinic.org:
http://www.mayoclinic.org/
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Yoga TX (June 8, 2014). Yoga for Back Pain [Video File]. Retrieved from
https://www.youtube.com/watch?v=pyFNz8zJSdw
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