Sarabarry-Hw410-Unit 9-Final Project

KAPLAN UNIVERSITY
HW410 Stress: Critical Issues in

Management and Prevention
Stress
Management and
Prevention
1
Program Resource
Guide
2
KA P L A N U N I V E R S I T Y
Stress Management and Prevention

Program Resource Guide
By
Sara Barry
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
12/14/2015
Total Points = 2
Table of Contents
UNIT 1 THE NATU RE OF STRESS
Information to Remember........................................................................3
Self-Assessment Exercises.......................................................................4
Journal Writing.........................................................................................6
UNIT 2 THE PHYSIO LOGY OF STRESS
Information to Remember........................................................................8
Self-Assessment Exercises.......................................................................9
Journal Writing.......................................................................................10
UNIT 3 PSYCHOLOGY OF STRESS
Information to Remember......................................................................14
Self-Assessment Exercises.....................................................................15
Journal Writing.......................................................................................17
UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY
Journal Writing.......................................................................................23
UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES
Journal Writing.......................................................................................27
UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,
AND M ENTAL IM AGE RY
Journal Writing.......................................................................................32
UNIT 7 NUTRITI ON AND STRESS
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Journal Writing.......................................................................................42
UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T
AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E
ADDITI ONAL INF ORM ATIO N
REF EREN CES

Place your final page numbers on the right hand side of this line.49 pages in total
Total Points = 8
(This page intentionally left blank)

1
Unit
Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: This key learning point should be information that you learned that was of
particular importance to you, your life, and your current or future profession. Must have 2 to 3
sentences per key learning point with a reference cited properly
When looking at the nature of stress, it must first be defined. Stress is the experience of a
perceived threat, whether real or imagined, to one’s mental, physical or spiritual well-being,
resulting in a series of physiological responses and adaptations (Seaward, 2015).
Walter Cannon first coined the fight or flight response. This response describes the body’s
response to the arousal of a threat. Either the body prepares to attack or defend (fight), or it
prepares to run (flight). The two main hormones associated with this response are epinephrine
and norepinephrine (Seaward, 2015).
Particular importance to you, your life, and your current or future profession. Must have 2 to 3 sentences
per key learning point with a reference cited properly
There are three main types of stress. Eustress is known as good stress. This type of stress arises
in circumstances that make someone feel motivated and inspired. An example of this type of stress
could be falling in love. Neustress is described in relation to situations that are perceived as
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neither good nor bad. I like to remember this type of stress as neutral stress. The last type of stress
in distress. This is bad stress, or just simply stress. There are two types of this type of stress.
Acute stress is described as stress that comes on intensely and quickly but goes away in the same
manner. This stress doesn’t last long and the body is able to recover from it in a timely manner.
Once the threat is gone, the body returns to homeostasis. An example could be seeing a cop car in
your rear view mirror and realizing you are being pulled over. Chronic stress may not come on as
intensely, but it tends to linger for a certain period of time. An example of this is having financial
problems. All types or stress are very damaging to the mind, body and spirit. The effects can cause
long term effects such as illness, disease and even death. (Seaward, 2015).
Reference
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Burlington, MA: Jones & Bartlett Learning.
Total Points = 9
Self-Assessment Exercise:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
The four components of the wellness paradigm are; Mental well-being, Physical well-being,
Emotional well-being and Spiritual well-being (Seaward, 2015). The body identifies most
with a state of homeostasis or, complete balance. Believing that if all the components of the
wellness paradigm are being put into practice equally, we can achieve that which is required to
handle any stressful situations that come our way (Seaward, 2015).
Mental well-being- The ability to process, recall and communicate information
(Seaward, 2015).
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When we are stressed, the circuits in our brain that control thought processes don’t function as
properly and can cause and “overload” effect, making it hard for us to make sound decisions,
process them, recall them and communicate them (Seaward, 2015).
Physical well-being- Optimal function of our physiological systems. These may include
the cardiovascular, digestive and reproductive system (Seaward. 2015).
The body searches and functions best in a state of homeostasis. This particular state of balance
is said to create complete connection in the mind and body. Stress can throw this balance off
and after prolonged amount of time, can cause illness and disease (Seaward, 2015).
Emotional well-being- The ability to feel and express a full range of emotions and
control them, not be controlled by them (Seaward, 2015).
Anger and fear are common stressors. Often working together, they can cause stress and
anxiety and alter our brain chemistry and emotional circuits that help control this state of
imbalance. Prolonged alteration can cause mental paralysis, resulting in conditions such as
depression (Seaward, 2015).
Spiritual well-being- The state of mature higher consciousness stemmed from a
meaning relationship with yourself, others, a good value system and a meaningful
purpose in life (Seaward, 2015).
Stress and stressful situation can inhibit the ability for faith and growth. It can stop making us
want to believe in our hopes and our dreams. I can cause is to close doors to our future
spiritually and close our minds to a higher power and purpose. We will stop reaching for the stars
(Seaward, 2015).
It is important to note that all of these pieces need to work together. In my opinion, no one
piece is more valuable than the other because no piece can stand alone. They all need and rely
on each other to complete the paradigm of wellness. Completion is the ultimate goal. Completion
is health and happiness, physically, mentally, spiritually and emotionally.
I am a single mother. I work full time at a job that does not pay enough money. I have no family
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Here to help me with the emotional support I could use on a daily basis. My daughter has a
father, but he does not respect me as a mother, or as a person. On top of that, he and my
daughter struggle with their relationship all the time. I really have to try an rely on all aspects of
the paradigm to help me get through things such as being disrespected or ignored by him, as
well as having to give her to him when she doesn’t want to go.
I deal with a lot of physical reactions such as lack of sleep and digestive issues. I think these
issues are due in part to the emotional and mental stress this causes me on a daily basis. Even
though I experience physical, emotional and mental symptoms I have to believe that everything
will work out somehow, someway. I have to rely on my spiritual well-being. I know the
universe has a plan. All I have to do is believe and it will happen. I am heard, and my prayers
will be answered.
Creating balance is not easy, but there are moments that I feel totally at peace. Is that the
sound of hope or faith a saying I should still trust in the process? I don’t know but I hope and
believe so. Sometimes, that is all we need to know.
Reference
Journal Writing:
Place the entire journal within the resource guide with a reference cited properly (Stahl & Goldstein,
2010). Total Points = 3
Situation Start Midway End
Money 9
My daughter’s struggles with her father (having to give 8
him time with her).
Having to receive help from my mother, financially. 8
Getting older 7
Not being able to balance my life. 7
Getting bad feedback from a guest at work 7
Not having enough time/energy in the day 7
Being a waitress forever 7
7
Disappointing my daughter 8
Having a messy house 7
2
Unit
Reference
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
New Harbinger Publications, Inc.
Unit 2: The Physiology of Stress

sentences per key learning point with a reference cited properly (Seaward, 2015).
The autonomic nervous system is main up of the sympathetic (arousal) system and the
parasympathetic (relaxed) nervous system. Both are part of the central nervous system, and are
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responsible for the automatic or naturally occurring functions such as breathing and heart rate. Both
the sympathetic and parasympathetic systems are activated by the hypothalamus (Seaward, 2015).
Serotonin and melatonin are not stress hormones however, they are associated with mood. Serotonin
is a neurotransmitter. Low levels of serotonin are associated with increased bouts of depression.
Melatonin is a hormone secreted in the brain associated with sleep, mood and several other aspects of
physiology and consciousness (Seaward, 2015).
Neuroscience is the study of the structure and function of the nervous system. Neuroplasticity is the
brains ability to change and adapt to the way we think and feel. The brain is constantly being filtered, like
pictures on a phone. When the memory is full we have to delete or save some of the photos in a special
archive. The brain is needs to have space to continue to grow and evolve. (Seaward, 2015).
Reference
Five diseases that occur when the nervous system is affected by

stress.
Bronchial Asthma is an illness produced by secretion of bronchial fluids that cause swelling of the
smooth muscle-tissue of a large pathway in the lungs called the bronchi. This swelling causes a
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choking effect and makes the individual fell as if they can’t breathe. These attacks often need
hospitalization, and can lead to death. Some studies have linked asthma attacks t anxiety, while
other have linked them to an over protective childhood (Seaward, 2015).
Tension Headaches are produced by contractions of the fore head, eyes, neck and jaw. Pain
associated with tension headaches is due to the increased stimulation of these muscles. Low
back pain occurs in a similar process (Seaward, 2015).
Migraine Headaches are a vascular headache. The name migraine means “half of the skull”. The
pain associated with migraines often occurs on the right or left side of the head, not both
(Seaward, 2015). Migraines are said to be caused by a rapid constriction followed by a rapid
dilation. This change in pressure. Combined with hormones, is said to be the cause of pain.
Symptoms can include flash of light, dizziness and nausea. Migraines actually don’t occur as a
result of a stressor, but hours later. Migraines are said to be caused by the inability to express
anger and frustration (Seaward, 2015).
Temporomandibular Joint Dysfunction, (TMJD) is an excessive contraction of the jaw muscle.
People are often unaware of this condition until seeing a dentist. Dentists can identify signs of
clenching and grinding of the teeth. Other symptoms may include popping sounds when
chewing, muscle pain, earaches and tension headaches. Like migraines, TMJD is associated with
the inability to express anger. Other causes of TMJD include excessive gum chewing, resting
one’s head in one’s hand and nail biting (Seaward, 2015).
Irritable Bowel Syndrome is characterized by repeated abdominal pain, cramps, diarrhea, nausea
and constipation, although symptoms vary from person to person, this stress related disorder is
commonly associated with anxiety and depression. One reason being that IBS is so closely
related to stress is that the hypothalamus, which controls the appetite, also deals with emotional
regulation as well (Seaward, 2015).
One disease that occurs when the immune system is affected by stress.
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Ulcers and Colitis (endogenous over reaction). Ulcers are known as holes in the stomach caused
by an imbalance in mucosa and digestive enzymes that help breakdown the foods that we eat.
This imbalance actually caused the stomach to begin to eat itself. This causes a hole, known as
an ulcer. Ulcers were one of the first five diseases associated with stress. These same principles
of inflammation causing ulcerations caused by stress, have also been related to colitis as well
(Seaward, 2015).
Reference
Journal Writing:
Place the entire journal within the resource guide with a reference cited
properly (Stahl & Goldstein, 2010). Total Points = 3
How is stress or anxiety about people affecting your life?
As I have talked about recently, my daughter’s father probably causes me the most stress and
anxiety. I hate the way he treats her and me as well.
While he causes me negative stress, she is the light of my life and any stress that I get from her
is always, good stress.
I have no family here so that is often very stressful. It’s not so much the physical support I
crave, though I would love to have a built in baby sitter, it is the emotional support I crave. I
wish my mom or some other family member could come over, look me in the eyes and tell me I
am not alone, and everything will be alright.
I have realized recently that I surround myself with a lot of negative people. The people I work
with for example, act as if there is no solution to any problem and everything is doomed to fail.
This causes a lot of added stress because I feel like I have to the cheerleader of the group.
How is stress or anxiety about work affecting your life?
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I work as waitress in a restaurant. It is stressful dealing with guest complaints, especially when I
know they are going to be dissatisfied no matter what I do. Also, it is a very slow time of year,
and I am not making much money at all. On top of that, the lack of business gives me too much
time to think, stress and worry about a lot of other questions in the assignment. Lastly, I work
with very young people and I feel often that I have “out grown” my job. I want to work with
people my own age who are positive, happy and energetic.
How is stress or anxiety about the world affecting your life?
The world in my opinion is a mess. Between the fighting, natural disasters and the economy, it
seems to be falling apart. Everything is becoming more expensive, making the cost of living
higher than ever. I worry about not only how I am going to survive sometimes, but what is the
future going to look like for our children?
How is stress or anxiety about food and eating habits affecting your life?
Food causes me a lot of stress, both physically and mentally. It causes me stress physically,
because I have a lot of digestive issues. I have tried all sorts of elimination diets but nothing
seems to help enough to eliminate my symptoms. I call myself food intolerant. These issues
really get uncomfortable when I am in public, because people will ask me why I not eating the
nachos, I wish they would just let it go.
Food causes me stress and anxiety mentally because I am an emotional eater. I turn to food for
comfort. I find myself constantly thinking about food. I can go the entire day without eating
anything and then at night I can’t stop. Sometimes I don’t even remember what I have eaten
the next day. Food is definitely a big stressor for me. It is a love hate relationship for sure.
How is stress or anxiety about sleep and sleeplessness affecting your life?
Sleep for me is a struggle. I don’t have any trouble falling asleep. I am so tired by the end of the
day, I often fall asleep sitting up. If I can stay awake, I have a cup of chamomile tea and fall
right to sleep. It’s staying asleep that is the problem. Once I wake up the thoughts and lists
worries and anxieties come rushing into my head, I begin to obsess about them and just can’t
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turn them off. The next thing I know it is morning, and I have to get my daughter to school. I
can’t really remember the last time I had a good night’s sleep.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I try and make exercise a priority. I belong to a gym and I love running. I also take a cardio
dance class 2-3 times a week. The mental release is my biggest motivation. Exercise helps me
get through my day by giving me focus and energy. Also it relieves a lot of my stress and
anxiety about things happening, or not happening in my life. This release helps bring back into
focus the important things, like my beautiful daughter. Lastly, when I am exercising regularly, I
make better food choices and sleep better as well. Exercise is my therapy.
Summary
I have always thought about journaling. I have for a few specific events like my miscarriage, the
loss of my job and my relationship. All of these events happened very close together and were
hard to handle individually, yet alone together.
This assignment has helped me focus not only specific stressors in my life, but how they are
effecting my life, over all. I see that that I have a lot of issues to focus on and give attention to.
That’s just it, I am always focusing on others and not myself. Whether it’s my daughter, or my
whinny co-workers, I always put everyone else first. The only thing I really have to call my own
are my workouts. Maybe that’s why they are so important to me and give me so much
satisfaction.
I am always trying to lift everyone’s spirits and be the happy positive one. It’s exhausting and
very stressful. Sometimes, I feel disingenuous because I am acting happy and overjoyed, and I
don’t really feel that way at all. The scales are definitely tipped to one side right now and it’s not
Sara. I have to make myself more of a priority, so I can have strength to help me eliminate
some of my stress.
Reference
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3
Unit
Unit 3: Psychology of Stress

Elizabeth Kubler Ross believed that there are 5 stages of grief: Denial, Anger, bargaining,
depression and finally acceptance. There is no time limit on how long we stay in any stage
and often we repeat stages before reaching acceptance (Seaward, 2015).
Fears are often caused by a conditioned response rather than that of a particular occurrence
or event. There are two main types of fear, rational and irrational. Rational fears are those
that stem from overwhelming anxiety based on a false perception. Rational fears are those that
are useful and based on fact rather than perception. An example may be a fear of poisonous
snakes (Seaward, 2015).
particular importance to you, your life, and your current or future profession. Must have 2 to 3 sentences
per key learning point with a reference cited properly (Seaward, 2015).
14
Total Points = 9
Being a good listener is an important skill in communication. Being a good listener requires you
to really pay attention to what is being said. Some good ways to ensure that the speaker is being
heard include, making good eye contact, summarize content and provide feedback (Seaward,
2015).
Reference
The Tibetan culture believes that stress is caused as a result of desires with strong attachments.
Though it is natural and quite common for us all to have positive desires (love, peace, happiness
etc.), this culture believes that sometimes the desires become unreasonable and the
expectations associated with them become negative. This is a result of the inner conflict between
the “Self” or the higher and true self and the “self” the false and ego driven self. This internal
conflict is what causes stress. By lowering expectations and conditions of desires, a balance can
be created, stress will be eliminated and inner peace can then be achieved (Seaward, 2105).
All of the theorists believe that stress is the result of a threat presented by internal or external
situations. Our mind then creates ways to help us deal with the stress. The strategies developed
are designed to help protect the mind from the pain and danger associated with the emotional
outcome of the event (Seaward, 2015).
Though some perspectives are more direct like Freud’s defense mechanisms designed to protect
the ego, or Kubler Ross’s stages of grief, they all believe that stress is caused by some
unresolved inner conflict (Seaward, 2015).
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Along with the common views in where and how stress originates, the concepts of self-
awareness and self- acceptance are a common ground can help us develop healthy and positive
ways to cope with the stressors in our lives. Coping strategies by using inner resources, are the
best way to eliminate stress and achieve inner peace (Seaward, 2015).
One way to resolve fear is the psychoanalytical approach. This approach focus on repressed or
suppressed memories of events that happened in out childhood (Seaward, 2015). An example
might be someone forgetting they were molested by their father. This mind, as we know is very
powerful, and can actually suppress the memory so we don’t have a recollection until the door is
unlocked, during psychotherapy sessions. This repression is said to be the cause of the anxiety
and fear (Seward, 2015).
A second option is behavioral therapy. This approach involves the individual engaging in
coping and relaxation techniques to help desensitize the individual to the stressor (Seaward,
2015). Further work involved systemic desensitization and exposer desensitization which
involved actually exposing the individual to the stressor in small amounts (Seaward, 2015).
The first way to improve communication skills is by using good eye contact. Good eye contact is
essential for good listening. By looking at someone’s eyes, you appear focused on what they are
saying. Wondering eyes suggest wondering thoughts. Also, good eye contact shows respect
(Seaward, 2015).
Another way is by having good body language. Such as crossing your legs away from the other
person. This suggests you are uninterested and even bothered by their company. Also crossing
your arms suggests that you are closed off and defensive. Body language is very important so
make sure your conveying an approachable and open message to the other person (Seaward,
2015).
The act of connecting with the other person is a fourth way to improve communication. Find
something in common. Finding common ground can help you to connect in a real and genuine
way. It is important though to stick to non-confrontational topics like sports, favorite hang outs
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and hobbies. Stay away from controversial topics such as, politics, gender equality and race
(Seaward, 2015).
A final way to improve communication is to stay focused. Have a particular goal or topic in
mind and discuss only things that pertain to that subject. Talking about too many things at once
can make you sound disorganized and unprepared. Also it is likely without out a specific focus,
the other person will become overwhelmed and disinterested in the conversation all together
(Seaward, 2015).
Reference
Journal Writing:
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Unit Three Journal Writing Assignment : Complete the Journal
Assignment entitled: Five-Minute Mindful Breathing and
Bringing the Eight Attitudes of Mindfulness into Your Life.
Directions are found on pages 45 and 46 of the Mindfulness
workbook. Upon completion of this Assignment, you will
begin to understand the importance of making them a part of
your daily life. See what changes occur in relationships with
yourself and others around you. This should be a minimum
of one full page.
This mediation practice was a new experience for me. I found it difficult to relax and center my
mind. It kept wandering. It was a little like a game of tug of war in my head. One thing that I
found interesting however, was a physical reaction I felt.
I know that I carry a lot of stress with me on a daily basis. I have very little support here, as I
have talked about and, I often mentally feel like I carry the weight of the world on my shoulders.
During the mediation, I could actually feel the weight I carry on my shoulders. It was like
nothing I have ever experienced before. It felt as if someone was actually pushing on them.
Summary
Mediation can help you connect to your body and mind at the same time. I have always believed
that they are connected, and that if you are doing well for your body, you are doing well for your
mind. But what I am learning is that sometimes your body and mind, though very much
connected, experience very different reactions to stress. For example my mind says yes, I’m
stressed about various situations, but I can handle them. My body clearly says differently. I
could literally feel the weight on my shoulders, something my mind chooses not to share
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Reference
4
Unit
Unit 4: Personality Traits and the Human

Spirituality
sentences per key learning point with a reference cited properly keep
Learning to become assertive will help us to not engage in activities that we don’t want to,
therefore reducing our stress levels. One important key point when trying to execute assertive
behavior is to use I statements. This puts the focus on your opinion and thought rather than on
the other person involved in the conversation or even conflict. This is a good way to claim
ownership of your feelings. This helps keep the communication open and your voice heard,
without making the other person feel attacked or misunderstood (Seaward, 2015).
particular importance to you, your life, and your current or future profession. Must have 2 to 3 sentences
per key learning point with a reference cited properly (Seaward, 2015).
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Human spirituality refers to having a connection with someone or something outside of immediate
connections such as one with the self, family and even close friends. Believing in a higher power.
The power of the universe for example, can broaden the belief system therefore creating a more
positive and optimistic view of the world as a whole (Seaward, 2015).
The Hopeless- Helpless personality is a stress prone personality. This personality type always
has a negative outlook on life. They have poor self-motivation and poor coping skills. They’re
pessimistic and resistant personality prevents them from accomplishing goals and moving
forward. (Seaward, 2015).
Reference
Total Points = 9
Self-esteem and the role it plays in promoting and resolving stress.
Levels of self-esteem have a great impact on individuals despite the personality traits they might
possess. This being said, low self-esteem is commonly found in stress prone personalities and
higher self-esteem stress resistant personalities (Seaward, 2015). This is because a lot of stress
resistant personalities deal with using inner resources to resolve conflict. Self-esteem is
described as self-, actual self-image and ideal self-image. Where high self-esteem is the
harmony between the two, low self-esteem is the distance between the two (Seaward, 2015).
Self-esteem can really have an impact on an individual’s stress levels. People with low self-
esteem especially are more venerable and more easily influenced by other’s thought and
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opinions. They are often focused on self-image and have little self-confidence. This lack of belief
in themselves can make them feel inferior and powerless, adding a great deal of stress to their
lives (Seaward, 2015).
Relationships, values and meaningful purpose of life are all affected by stress.
Stress and stressful situations are a natural part of life. Having relationships both internally and
externally can help one feel connected with both themselves and the people outside of
themselves. Stress levels are often a factor of this connectedness and spiritual belief. Whether
the individual is leaning on their inner resources and power, designed to help cope with conflicts
that cause stress, or talking to their relative about a problem, or even praying to a higher power,
stress and overall health and wellness can improve just by this level of connection (Seaward,
2105).
An individual’s values are important to set standards for what they believe is right of them. It we
are living according to our values, we are connected to the honesty behind them (Seaward,
2015). If we are living a true life and honest life there is much less conflict and struggle,
therefore less stress. Authenticity is key (Seaward, 2015).
Believing there is a purpose for us all is the world can really add value and meaning to life.
Connecting with the universe can be a very powerful thing to experience. This added sense of
power can really help give confidence as well as peace to all of us. We are here for a reason and
we are going to believe in that purpose until the end of our journey. Really inspiring and moving
statements like that can help us keep moving forward in life, making us feel happier, confident
and much less stressed (Seaward, 2015).
Differences between attitudes, beliefs and values.
Attitudes are way an individual reacts to something. Like an attitude about religion and god. This
attitude may have come from various places. How we feel about something affects our attitude
toward it, which can be seen through our reaction or behavior (Seaward, 2015).
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A belief is something that we feel to be true. A belief can be formed in many different ways.
Some beliefs come from outside influences. Some beliefs can be formed from personal
experience. Beliefs often start out as opinions, meaning they are more surface level and can
often change. A belief can only be called as such when it is truly accepted and the individual is
willing to protect and defend it. It must be a part of one’s core belief system (Seaward, 2015).
Values are classified as peoples stable and long lasting beliefs of what is important to an
individual. Such as the value of an education. A lot can depend on this value. How did the
individual grow up? What education important? Was success achieved by other family members?
How we see the world and the things in it can really affect our values. Like a belief, a value is
established in the core of one’s self (Seaward, 2015).
Prochaska’s stages of change model.
If someone was making a decision to implement regular exercise into their life they would go
through various stages of change, to achieve this goal (Seaward, 2015).
The first stage is the contemplative stage. In this stage, the individual would see the benefits of
adding exercise into their daily routine, and be thinking about it, but not committing to the idea
quite yet. The though is still a little distant (Seaward, 2015).
The next stage is the determination stage. In this stage the individual would be ready to call on
willpower and turn the though into action. They would be ready to begin to implement exercise
into their lives (Seaward, 2015).
The third stage is the action stage. This stage shows the individual is committed and has begun
to set goals and exercise those goals toward exercise. Action is being taken toward desire of
change (Seaward, 2015).
The fourth is the maintenance stage. In this stage exercise has become a regular part of the
individual’s life and is executed regularly without reservations or fear of going back to not
exercise. It has become a natural response (Seaward, 2015).
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Even though the individual has adapted this change, relapse can occur. In this stage the
individual may take a few steps back. For example they might take a week off of exercise and
fall out of their regular routine, making it hard to go back. If this occurs it’s important to forgive
and do better the very next opportunity that arise. Relapse can be remedied as fast as in can
occur. We are all human.
Reference
Journal Writing:
properly (Stahl & Goldstein, 2010). Total Points
23
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic,
tenseness, uneasiness, worry, fright, feeling overwhelmed.
When performing the meditation I did notice that I was feeling tense and
anxious. I was having a really hard time concentrating and staying present and this
was making me feel a little overwhelmed.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or
unaware.
I was finding this practice made me feel a little uncertain. I was having a hard
time connecting my mind and body, so I wasn’t really sure I was performing the
meditation correctly.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration,
irritation, grouchiness, grumpiness, rage.
I was getting a little frustrated during the practice. I was having a really hard
time staying focused and present. I kept drifting off to other thoughts and that was
frustrating me.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness,
insecurity, loneliness, misery, unhappiness, rejection.
I felt a little disappointed that I was having a hard time with the practice. Am I
just not capable of doing this correctly?
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
I was not feeling any of these emotions during the practice.
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LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation,
kindness, liking, longing, warmth, sympathy, sentimentality.
I was not feeling any of these during the practice.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm,
excitement, exhilaration, hope, optimism, pleasure, satisfaction.
I was feeling some hope and optimism. I really like the idea of trying to really relax
and condition your body and mind to do this. I feel this would be very beneficial
in my life, especially in times of stress and anxiety.
Summary
Since starting this class I have really tried to focus on mind and body connection. I have noticed
lately at the gym I have been focusing on my mind so much and forgetting my body. Therefore,
I cannot move the next day.
Getting in touch with this concept through meditation is definitely a challenge for me. I have a
really hard time staying present. I could feel a lot of tension in my neck and a heaviness in my
chest, but it was hard to identify emotions at the same time. I think that I think too much during
the practice and forget to let go and allow everything to just be.
Reference
25
5
Unit
Unit 5: Dealing with Stress: Coping Strategies

Cognitive reframing refers to the concept of taking a negative situation and reprocessing it as a neutral
one, without denying the situation. For example if you lost your job, you can’t deny that but you can
say that it happened for a reason and a better one will come along. This thinking process will in turn
make you feel better and less stressed not necessarily about the present, but the future. (Seaward,
2015).
Laughter is really the best medicine. Laughter can lighten a situation and reduce stress. One great
way to assure you always have some type of positive influence to turn to is to have a Tickle
Notebook. Fill this book with jokes, love notes, favorite quotes and passages, good dreams etc.
basically anything that makes you feel happy. Then when negativity and stress present themselves
you have a great resource that will remind you that this too shall pass (Seaward, 2015).
26
It is important to prioritize your tasks. Often times procrastination which is avoiding task that need to
be accomplished, don’t get done because you are overwhelmed about all the tasks that need to be
accomplished. They are just lying there waiting for attention. The ABC order is a good way to
prioritize tasks. The A category is for the highest level of importance. These tasks can’t wait. The B
category holds the task that don’t need to be done immediately, but need to be done soon (almost now
category). The C category is for those tasks that can wait a little to be accomplished (Seaward, 2015).
Reference
Total Points = 9
Journal Writing:
During the Mindful Self –Inquiry meditation, I experienced many emotions and feelings.
I have been going through a lot of holiday drama with the father of my child, and have been
feeling really upset. I get stuck in my emotions because I can’t express them to the target audience,
him. We don’t talk, and that is really hard for me. I try and be strong and tell myself it doesn’t bother
me, but it does, a lot. I think this became present in the meditation. This lack of being able to express
my feelings and emotions goes back to my childhood.
When we used to visit my grandparents, as we were driving up the driveway my mom would turn
around and tell me not to say anything to my grandma about how she and my dad fought all of the
time, and how unhappy they were in their marriage.
27
Though I didn’t make the connection right away, this lack of being able to communicate with my
ex triggers the events of the past. This is the source of all the tension and anxiety it causes me,
and why. These were feelings I was trying to resist, instead of letting be present and turning into
them, instead of running from them. Wow, that’s pretty powerful.
Summary
I found this practice the most interesting so far. I am learning so much about myself and my
connection to myself. I have begun to realize how much I listen to that little voice inside my
head that tells me I am stupid or fat. It’s interesting that I only hear negative things. Does
everyone else? The idea that our emotions are just fleeing thoughts that come and go and have
no real significance, is a concept I am still trying to digest. I have been trying to stay in the
present more often and really connect with my thoughts and sensations. I also begun to use the
RAIN concept when I feel something I am trying to resist. I like that one.
Reference
28
Unit 6: Relaxation Techniques 1: Breathing,
6
Unit
Meditation, and Mental Imagery

Most people breathe from the thoracic cavity, or chest. Diaphragmatic Breathing focuses on
breathing from the lower stomach, instead of the chest. This form of breathing, also known as
belly breathing, is most common and promotes the most relaxation for the body.(Seaward,
2015).
Mediation is designed to calm and focus the mind, preventing sensory overload, or
overcrowding of thoughts and stimulations. Exclusive meditation involves one particular focus
such as a mantra or short positive phrase (I feel clam). Inclusive meditation invites many
thoughts as necessary to become present without judgment or attached meaning. (Seaward,
2015).
29
By using mental imagery as a relaxation technique, a person is allowed an escape from a stressful
situation. Something like daydreaming intercepts the stress response by allowing the mind to
unwind. This then allows a person to be able to handle the stressor, upon returning. A good way
to fully experience this escape is to use all 5 senses during the experience. (Seaward, 2015).
Reference
Total Points = 9
During times of stress, breathing pace increases. Shorter, tighter breaths are taken and often
people forget to exhale at all. This is known as “anxiety breathing”. This way of breathing, or not
breathing, puts a great deal of stress on the nervous system. This added stress secretes more
epinephrine in the body, causing an increase in heart rate and blood pressure. Learning to take
reducing stress levels (Seaward, 2015).
In a more relaxed state, the body’s metabolism decreases. This helps allow for deeper, slower
breaths. When pressure is taken off of the chest, sympathetic drive decreases. Parasympathetic
drive can then take over and override the sympathetic system, resulting in homeostasis
(Seaward, 2015).
Three steps are important to engage in diaphragmatic breathing
The first step is to assume a comfortable position. In the beginning, it is recommended that
you sit or lay down, eyes closed and place your hands on your lower abdomen to feel the rise
and fall of your breath. Once this technique is mastered, you can perform it anywhere, even in
times of stress. Some examples may include, standing at the post office, sitting in traffic, taking
an exam, or before a final exam (Seaward, 2015).
30
The next step in this technique is concentration. It is recommended to be in a quiet place, with
little to no distractions. Even in this quiet environment, your mind may wonder. Should this
occur, just focus on your breath and bring it back to the present (Seaward, 2015).
While regular breathing is natural and requires little concentration, diaphragmatic breathing a
little more conscious. Also, breathing from the chest usually only uses the upper lobes of the
lungs. In diaphragmatic breathing, the upper, lower and middle lobes are all being used.
There are four phases that occur in this form of breathing. The concentration is focused on
keeping deep, slow comfortable breaths, promoting relaxation of both the body and mind
Phase I: Inhaling though the mouth, nose or lungs.
Phase II: A slight pause.
Phase III. Exhalation, release of air through same passage an inhalation first occurred.
Phase IV Another slight pause before repeating.
The last step of this process is visualization. You may want to visualize a cloud of air. When
you inhale you are inhaling clean, fresh and healthy air. When you exhale you visualize a dark
and stormy cloud pushing all the toxins, stressors and unhealthy things in your body out of it.
You can also try the alternate nostril method. To do this, hold one nostril and inhale through the
opposite and repeat, until breathing using this method becomes natural. Then switch the nostril
you inhale with and exhale with to the opposite and breathe out the same nostril. For example, if
you inhaled using your right nostril then exhale through the right as well, but inhale through
next time through the left, changing the pattern. This will help your mind to focus on this one
task, promoting relaxation and reducing stress (Seaward, 2015).
Systematic Desensitization is where a person uses there imagination to overcome anxiety of
certain situation. Such as with a fear of public speaking. First they would envision themselves
reading their speech at the podium. They would then visualize themselves at the podium with a
small audience of close friends. Finally they would visualize themselves do the speech in front of
a large audience, doing great and getting a standing ovation. Along with the visualization of the
31
actual event, mental imagery of a tranquil place can also help during those moments of anxiety
and fear (Seaward, 2015).
When people are suffering a disease they are often told to visualize or create an inner body
image that helps them see the disease leaving their body. For example a child may visualized
that there is a Pac man figure inside of them and it is eating the cancer cells until they are all
gone and the child is healthy again. It is important to remember that not all images work for all
people so make sure your image created works for your needs, beliefs and thought process
(Seaward, 2015).
Reference
Journal Writing:
Place the entire journal within the guide resource guide with a reference cited
I think I am very aware of how I talk to myself. I use a lot of negative self-talk. I am
always trying to do what’s right or what other’s want in order to get their approval. I am also
constantly putting down my self-image. I will say things like “I’m fat” or I’m ugly” “My skin looks
terrible” “I will never get my life together”, “Maybe I’m not a good mom”, “Why did I do that”.
All of these words are very self-deprecating and will not only not help me move forward, they
will actually hold me back. That saying “You’re your own worst enemy”, that’s me. I don’t know
why I do it though? It’s a natural reaction, like a reflex.
Seeds of suffering?
If I stopped putting myself down before raising myself up my life would probably be
moving forward, instead of hitting bumps and even going backwards at times. True confidence
comes from within. I think that for most of my life I have always just felt like I was just “there”.
32
I wasn’t special or unique, I had no talents or special ways to be recognized. I was just “there”.
Everyone always saw me as a person who had it together, I exuded confidence and I tried to
stand out in a lot of ways. But no one ever really noticed. So I lost my individuality along the
way. I became who everyone wanted me to be. I became a conformist. But the ironic thing is,
when you’re living your life to everyone else’s standards, you can never really meet your own.
Now at 35, I have come a long way but my negative self-talk goes back so far, that it will take
time and effort to redirect that negative attitude to a positive one. I always tell my daughter she
is beautiful inside and out, every day. But I also tell her we are all human, no one is perfect.
Day-to-day life feelings of resentment?
As I have spoken about before, I have a lot of conflict with the father of my child, Derrick.
I have tried to express the importance of us being able to just be civil to each other.
Communicate on a regular basis about our daughter and that’s all. He is constantly ignoring me,
doesn’t answer me, and hangs up the phone, if I get him to it. It’s very frustrating.
I have always been the type of person who believes there is a solution to any problem,
sometimes more than one. My daughter is getting older now, and I don’t want her to experience
the feelings of being torn between her parents. I know that all too well. So, I am determined to
make this happen.
I really try to understand where he is coming from. I know he works hard. He is a server like
myself and well, it’s not that lucrative. He also plays hard. I can imagine that takes more of a toll
on the body and mind at 39, than it did at 22. But, he sleeps until 1pm every day. He never
works on the days he has our daughter, which is nice for him. We live very different life styles. I
juggle 25 things in a day, and he just 1 maybe 2. We don’t parent the same at all either. We
have a nothing in common. Though I didn’t see this when we were together, I see it now. And
that’s ok. I understand we are different and I respect where he is coming from and accept the
fact that he lives for himself first and then others, if there is room. No surprises. I could probably
33
write about this topic forever as it sits in my mind like tumor, but I won’t. I’m just saying I try
and open my mind to his side and who he is.
It was interesting during the loving-kindness meditation however, when we got to someone who
you have conflict with and I thought of him, I got tense, a little anger and frustration became
present and I had to take a deep breath. I realized in that moment that I am still very angry and
have a lot of work to do before I can completely forgive not only him, but myself.
Reflection on writing?
Negative self-talk is a normal part of my vocabulary. I think that a lot of the angst and
frustration I feel comes from the fact that other’s opinions matter to me too much. It’s like if I
put on an outfit to go out. I look in the mirror and think well I think look good but what will
others think? Then I start to scrutinize myself head to toe and start seeing things I didn’t see a
minute ago. I end up changing 3 times and often go back to the first out fit in the end, or
wishing I had. I’m a mess. Oh, there I go again with the negative-talk. I really want to work on
this.
I liked the meditation practice this week. I got to kind of climb into my head and see
what is going on. Often times we are just acting on whatever that little voice inside our head
says, but through meditation I can really examine what it is saying. I have found often times it
doesn’t even make sense. Like when it tells me to eat cake and then says “you’re such a fat idiot
for doing that”.
I want to continue opening my mind to my child’s father. I will continue working from my end.
However I also want to make the possibility of his words and actions not having any impact on
my life. I don’t want to feel angry, anxious and exhausted every time he does something that
shocks and amazes me by being so disrespectful or mean, because it shouldn’t anymore. That’s
just who he is. It has nothing to do with me, but I have hard time separating the two. I can only
control what I think, feel and do. I think I do a great job with the challenges I am given and I
34
want to start having that reality come to the front of my mind, not the back where I can’t hear
or see it at all.
7
Unit
References
Unit 7: Nutrition and Stress

The relationship between nutrition, stress and the immune system can most easily be illustrated
by the four dominos. Domino 1: Stress tends to deplete nutrients in the body. Domino 2:
Current American lifestyles under stress don’t reinforce good eating habits. Comfort foods such
as junk foods are high in calorie but provide the body with very little nutrients (empty calories).
Nutrients lost, cannot be restored. Domino 3: Some foods like caffeine, processed sugar,
processed flour and salt, increase the sympathetic drive. Domino 4: Many foods consumed
contain toxins. It is best to buy organic and GMO free whenever possible. If any of these
35
dominos fall there is increases risk of lasting effects to overall health. Some of these effects
include, illness, cancer and death. (Seaward, 2015).
Not all vitamin supplements are created equal. In the act of processing they can be
synthesized, crystalized, freeze dried or in there whole form. Because of this particular
processing the vitamins are often altered from their original state. This alteration often times
makes it harder for the digestive system to absorb. It is best to look for a vitamin in its whole
form (Seaward, 2015).
It is important to eat a balanced diet. Good nutrition is important for both the body and the
mind. This should include the proper amount of lean proteins. Chicken and fish are
recommended over red meats, because red meat is high in saturated fat. Fruits and vegetables
are important too because they contain a lot of fiber. Fiber tricks the stomach into thinking it’s
satisfied, keeping us fuller longer, therefore consuming less calories. (Seaward, 2015).
Reference
Total Points = 9
Thought the sitting meditation was the most simple, I personally found it the most profound. I
also completed it in the evening, whereas, most of my practices, I have completed in the
36
morning. It was truly a different experience. I felt during this practice I was trying to calm my
mind and with the others, I was actually trying to wake up my mind, very different feelings and
sensations for me.
During the holiday, I got to spend some much needed family time. I live alone here in Florida
with my daughter, and as I have talked about, lack emotional support. So it was really nice. We
went to Colorado where my sister got engaged! I got to be with my siblings and mom, it was
amazing. I felt so strong and engaged in every moment, fully. Totally present, in every moment.
After Colorado, my mom came back to Florida with me and my daughter, to spend some time as
well. It was truly a gift. She left this morning and I am sad. But, I figured after work would be a
good time to do this practice.
During the meditation I found myself very present. I was focused on my breath and just allowing
whatever emotions or feelings that came to the surface, to just come and then go. I found I felt
a lot of fatigue. My eyes felt heavy and I realized I had a slight headache. But I wasn’t attached
to any of it. It was just there. I also felt tears running down my face, but just tears. No other
emotions, or feelings were attached to them. I knew I was sad that my family was gone after an
amazing time, but I didn’t make put meaning behind that. This is the first time I have been able
to do this, during this course.
To be honest, I haven’t really been sure I was really getting anything out of this meditation
concept. Be after this particular practice, I know that I am. Even outside of scheduled practices,
throughout this course, I have learned to be more present. I remember my days more, and I
enjoy life as a whole. I don’t get caught up in the emotions as much. I literally tell myself…
“These are just emotions, let them come, acknowledge them and let them go”. I have also found
my anxiety is lower too. I really enjoy being more present in my life. Especially after such an
amazing time like I just had. I may have walked away thinking that I missed something, or
forgot to take in the moment. But, I know I didn’t.
37
Reference
8
Unit
Unit 8: Physical Exercise and Activity

There are 6 main components of fitness: cardiovascular endurance is the ability of the heart
and lungs, and blood vessels to transport oxygenated blood to the working muscles for energy.
Muscular strength is the ability to maximum force against resistance (high weight, low reps).
Muscular endurance is the ability to perform repeat contractions over a certain period of time
(low weights, high reps). Flexibility is the ability to use a muscle through its entire range of
motion. Agility describes the ability to demonstrate coordination and other fine motor skills.
Power is defined as distance over time and balance is the ability to maintain equilibrium in
motion. (Seaward, 2015).
38
The FITT model involves steps used to improve physical fitness over time. Frequency is how
often the exercise is performed. Intensity is how hard you work to perform the exercise.
Physical challenge or stress placed on the body. Time is the length of time that the exercise is
performed and type is the type of exercise being done. (Seaward, 2015).
Aerobic exercises such as swimming, running and hiking increase the heart rate at least to a
moderate level. Aerobic exercises is the flight in the fight or flight response, and its energy
resources are primarily fats. Aerobic exercise under this role is stimulated by fear and anxiety.
These emotions make a person literally want to run for the hills. (Seaward, 2015).
Reference
Total Points = 9
Self-Assessment Exercises:
I am waitress and I work with many different types of people. I have to juggle managers, co-
workers and guests too. That adds up to a whole melting pot of opinions and personalities. One
way I try to view this juggling act is to separate my personal feelings from my professional
one’s. There is very little team work that goes on, morale is low and I think that a wellness
program would be a great idea for the company. With it being small, budget would also be low.
If I were to start a wellness program, I would want to implement ideas that would help better
the individual, as well as the team as a whole. I would want my employees to feel happy,
appreciated and valued for their efforts in the company. I would also want everyone to work as a
team to achieve both company, and personal goals.
39
The first idea I would like implement is a free gym membership for all employees. So often I
hear people say that they want to join a gym but can’t because they don’t have the money. I
wouldn’t want my employees to face this barrier. Exercise is so important. Its benefits are
endless, both physically and mentally. I know for me personally, after a workout I feel like I can
handle any challenge that comes my way. The workplace can be a very stressful environment.
To give my employees these extra “wings” to help them throughout their day will increase
productivity as whole within the company. Endorphins everywhere!
In order to have this opportunity however, employees must attend the gym at least 8 times per
month. That is an average of twice a week, which I think is reasonable. Also the 3 people who
attend the gym at the end of each month, will receive a free massage.
My next idea is each morning for the employees to do a gratitude exercise. Each employees will
pick another employee to say one nice thing they appreciate and are grateful for about them. I
think that this will increase the level of appreciation in the company as a whole. It will make the
employees happier and therefore, less stressed.
Along with this idea, I would like to spend 15 min in the morning meeting just sharing with each
other about any stressor or problem they are having. So often people are coming into the
workplace with their outside problems. They then take these problems out on the other
employees. I think that taking some time to share some of these will help not only the
individual’s stress level, but the team as a whole because there will be more understanding and
compassion created through the sharing activity. Working with someone who is angry or
depressed really lowers the mood and morale as whole. Moods tend to be contagious.
My final idea in this program is a company kickball league. Our games will be Thursday evenings,
after work. Of course this day could be negotiated. I would want as many of my employees to be
able take part in this opportunity. I have actually seen this done through other companies and
has proven to be very successful. It would build team unity, new connections and friendships. It
would also help teach strategy and cooperation. I think this game would be perfect for this small
40
company. It is low budget game. It also is a game where individual and team efforts are equally
important, just like in a restaurant. Along with these benefits, its great exercise and it’s a great
way to have fun! My mother used to always tell me that I needed an outlet. Something that
could be fun and take my away for the struggle and stress of everyday life. This activity could
really accomplish this very goal.
I really wanted to focus on things that would build both intrapersonal (with one’s self) and
interpersonal (with others) relationships. I feel that both are equally important in growth and
development of a successful company. I also feel that these ideas will help improve overall
health and wellness in the workplace, as well as outside.
References
Journal Writing:
OPENNESS: When exhibiting this quality, you see a different perspective. Being
closed-off is a defense mechanism and a barrier to an open heart and mind.
Your perspective, though it may seem like the only one, is actually just one of
many.
EMPATHY: This quality is about putting yourself in the other person’s shoes. First by
acknowledging your own feelings, you can then acknowledge the feelings of the other person.
41
This can be difficult as the views may be very different, it is important to recognize that we are
all human and want the same basic things, to be accepted, loved and feel secure.
COMPASSION: This quality is about support and understanding for the other person’s place in
themselves and the world. Often times we make judgements based on opinions rather than
facts. This person has more definitely endured some type of pain, sadness or disappointment in
their lives. Imagine what that must have been like for them. How would you comfort them?
LOVING-KINDNESS: This quality is about wishing the other person well. To wish them happiness,
safety and to be free from fear. Though this can be difficult with certain people, try and envision
them as someone who you have no past with. Or maybe someone who you love and admire in
your life. Changing the perception, can often change the outcome.
SYMPATHETIC JOY: This quality is about being happy for others achievements and
accomplishments. It is the opposite of envy and jealousy. Joy and appreciation are everywhere.
Imagine this person experiencing pure joy in a situation as well as the strength and courage it
has taken for them to overcome a challenge.
EQUANIMITY: This is a quality of wisdom. It kind of brings balance to interconnectedness of
relationships. We often judge people based on our perception of them. By looking with a more
open mind and a less judgmental one, we can tap into other people’s emotions and feelings. This
will create balance in relationships and avoid that one sided “attack” that is seen often.
Summary
I have recently decided to open the door to a relationship with my father. My parents divorced
when I was eleven and I never really had a relationship with my dad after that. He was around
bur only if it was convenient for him. My mom was always stressed. I can’t even imagine what is
must have been like raising three kids on her own. I am raising one and that is hard enough
For the purpose of this exercise I used this approach with my mom. She was just here and we
had a fight about my dad. She does not support the idea of us mending, or actually beginning,
some type of relationship, out of protection.
42
When we began fighting I tried to see things from her side. I am a mom so I get what it is like to
want to protect your child from any harm. I told her I understand that she loves me and wants
to protect me, but I have made my decision.
I felt as though she was pulling me, towards her side. I wasn’t going. She pushed harder and
harder, unit I broke. I instantly felt mad and defensive toward my own thoughts, until I realized
something.
As she was talking and being emotional, I realized that she wasn’t really talking to me at all. She
was talking to my dad. She was saying how he never thanked her for raising three kids, he was
always horrible to her. Verbally abused her and even made her abort a pregnancy after all of us
were born. And she felt that he hasn’t stopped since. As I listened I started to feel less
defensive, less angry and I started to see her as a human, instead of a hero. I felt in that
moment, closer to her then I ever had. I reached over to her in silence, just hugged her and
thanked her for always being there. That was all she needed. It was a big breakthrough. One
that actually helped strengthen not only my relationship with my mom, but it helped me feel
more comfortable pursing a relationship with my dad without worry or guilt that my mother
wouldn’t love me anymore if I did.
References
43
Unit 9: Applying Stress: Critical Issues for
9
Unit
Management and Prevention to your

Professional Life
Avoidance is considered a negative quality however, stepping outside of the situation
temporarily, is said to help you gain a better perspective, and can be healthy. A great way to do
this is with a hobby. Hobbies increase self-esteem and self-awareness, which translates
throughout all aspects of life. (Seaward, 2015).
The power of forgiveness is important when trying to reduce stress. Harboring feelings of
resentment and anger can be toxic, both to the body and mind. Finding a way to forgive will
help treat both peace and tranquility in your life as a whole. You will feel better, inside and out.
(Seaward, 2015).
44
Faith is an optimistic attitude formed to cope with stress for which one perceives a connection
bigger then itself. A define source. To be able to call upon this source can be beneficial and
comforting in times of stress. Intercessory prayer is one method in which an individual uses
to call upon this higher power to help resolve the problem causing stress (Seaward, 2015).
Total Points = 9
Additional Information
Place additional information here important to your resource manual. This can come from the
Discussion Boards, Internet or the current curriculum. List at least one book, article, two websites,
video, PowerPoint Seminar presentation, Reading, or other material you want to include in your
resource guide. Identify your sources as primary or secondary sources.
Total Points = 5
Atwood, J. and Attwood, C (2008). The Passion Test, New York, New York: Plume Publishing.
This is a secondary source
Bernstein, G. (2013). May Cause Miracles, New York: Harmony Books
This is a secondary source.
Hay, L. (2013) You Can Heal Your Life, India: Hay House Publishing.
This is a secondary source
Imafidon, C. (2013). 13 Ways Emotionally Intelligent People Deal With Difficult People. Retrieved
From: http:// www.lifehck.org/articles
This a secondary source
45
References
List the full cited references in proper format under this section. A
complete list of references should be included for your manual. Place
references in alphabetical order
Must use proper APA format and style; section counts for [15 pts]. See
samples below:
Atwood, J. and Attwood, C (2008). The Passion Test, New York, New York: Plume Publishing.
Bernstein, G. (2013). May Cause Miracles, New York: Harmony Books.
Hay, L. (2013) You Can Heal Your Life, India: Hay House Publishing.
Imafidon, C. (2013). 13 Ways Emotionally Intelligent People Deal With Difficult People. Retrieved
From: http:// www.lifehck.org/articles
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.
46

Sarabarry-Hw410-Unit 9-Final Project

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KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Stress Management and Prevention

HW410: Stress: Critical Issues in Management and Prevention

UNIT 2 THE PHYSIO LOGY OF STRESS

UNIT 3 PSYCHOLOGY OF STRESS

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,

AND M ENTAL IM AGE RY

UNIT 7 NUTRITI ON AND STRESS

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

AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E

ADDITI ONAL INF ORM ATIO N

REF EREN CES

(This page intentionally left blank)

Unit 1: The Nature of Stress

resulting in a series of physiological responses and adaptations (Seaward, 2015).

and norepinephrine (Seaward, 2015).

Burlington, MA: Jones & Bartlett Learning.

Mental well-being- The ability to process, recall and communicate information

process them, recall them and communicate them (Seaward, 2015).

the cardiovascular, digestive and reproductive system (Seaward. 2015).

control them, not be controlled by them (Seaward, 2015).

depression (Seaward, 2015).

Spiritual well-being- The state of mature higher consciousness stemmed from a

purpose in life (Seaward, 2015).

is health and happiness, physically, mentally, spiritually and emotionally.

believe so. Sometimes, that is all we need to know.

Burlington, MA: Jones & Bartlett Learning.

New Harbinger Publications, Inc.

Unit 2: The Physiology of Stress

physiology and consciousness (Seaward, 2015).

Burlington, MA: Jones & Bartlett Learning.

Five diseases that occur when the nervous system is affected by

other have linked them to an over protective childhood (Seaward, 2015).

back pain occurs in a similar process (Seaward, 2015).

anger and frustration (Seaward, 2015).

Temporomandibular Joint Dysfunction, (TMJD) is an excessive contraction of the jaw muscle.

one’s head in one’s hand and nail biting (Seaward, 2015).

regulation as well (Seaward, 2015).

Burlington, MA: Jones & Bartlett Learning.

anxiety. I hate the way he treats her and me as well.

is always, good stress.

am not alone, and everything will be alright.

How is stress or anxiety about work affecting your life?

people my own age who are positive, happy and energetic.

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

future going to look like for our children?

nachos, I wish they would just let it go.

hard to handle individually, yet alone together.

Unit 3: Psychology of Stress

and often we repeat stages before reaching acceptance (Seaward, 2015).

snakes (Seaward, 2015).

Burlington, MA: Jones & Bartlett Learning.

outcome of the event (Seaward, 2015).

unresolved inner conflict (Seaward, 2015).

and fear (Seward, 2015).

Burlington, MA: Jones & Bartlett Learning.

Assignment entitled: Five-Minute Mindful Breathing and

Bringing the Eight Attitudes of Mindfulness into Your Life.

Directions are found on pages 45 and 46 of the Mindfulness