HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

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Stress Management and Prevention Program Resource Guide

By

Stephanie Doehr

HW410: Stress: Critical Issues in Management and Prevention

May 22, 2018

Table of Contents
UNIT 1 THE NATURE OF STRESS

Information to Remember ........................................................................................3

Self-Assessment Exercises.......................................................................................3
Journal Writing ........................................................................................................4

UNIT 2 THE PHYSIO LOG Y OF ST RESS

Information to Remember ........................................................................................5

Self-Assessment Exercises.......................................................................................5
Journal Writing ........................................................................................................6
UNIT 3 PSYCHOLOG Y OF STRESS

Information to Remember ........................................................................................8

Self-Assessment Exercises.......................................................................................8
Journal Writing ........................................................................................................9
UNIT 4 PERSONALIT Y TRAITS A ND THE HUMAN SPIRITUA LITY

Information to Remember ......................................................................................10

Self-Assessment Exercises.....................................................................................10
Journal Writing ......................................................................................................12
UNIT 5 DEALING WITH STRESS: COPING STRATEG IES

Information to Remember ......................................................................................14

Journal Writing ......................................................................................................15
UNIT 6 RELAXAT IO N TECHIQU ES 1 : BREATHING , MED ITATION, AND
MENTAL IMAG ERY

Information to Remember ......................................................................................16

Self-Assessment Exercises.....................................................................................16
Journal Writing ......................................................................................................17

UNIT 7 NUTRIT ION AND STRESS

Information to Remember ......................................................................................19

Self-Assessment Exercises.....................................................................................19
UNIT 8 PHYSICAL E XERCISE AN D ACTIVITY

Information to Remember ......................................................................................20

Self-Assessment Exercises.....................................................................................20
Journal Writing ......................................................................................................21
UNIT 9 APPLY ING STRESS: CRI TICA L ISSUES FOR MANAG EMENT AND
PREVENTION TO YO UR P ROFESSIONA L LIFE

Information to Remember ......................................................................................22

ADDIT IO NA L IN FOR MATI ON PAG E 23

REFERENCES PAG E 2 4

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 Unit

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Unit 1: The Nature of Stress
Information to Remember:
Key Learning Point: JOURNAL WRITING
Journal writing is an effective coping technique allowing for enhanced self-awareness and providing
internal vision (Seaward, 2015). It is considered a vehicle meditation to clear the mind by
transferring thoughts from the mind to the page. It has been found that journal writing is good for
both the mind and body.
Key Learning Point: MINDFULNESS
Mindfulness is being in tune with what is happening in the present moment (Stahl, 2010).
Mindfulness is awareness of the mind and body that was historically rooted in ancient Buddhist
disciplines that has become a universal practice. It was used in the spiritual realm in its earlier
beginnings but has since made its way into mainstream to influence medicine, neuroscience,
psychology, education, and business.
Key Learning Point: STRESS
Stress has several definitions based on perspective For example, stress is thought to be an absence of
inner peace in Eastern cultures (Seaward, 2015). In Western cultures, stress is often considered to
be a loss of emotional control. Serge Kahili King, a noted healer, has defined it as any change
experienced by a person. Other researchers have described it as a state of anxiety produced when
events and responsibilities exceed a person’s coping abilities.

Self-Assessment Exercise:
The self-assessment for Unit One discusses the wellness paradigm, the four components it
includes and how it applies to my daily life. Dr. Bill Hettler, creator of the dimensions of the wellness
model, describes physical wellness as the necessity for constant physical activity in addition to a
focus on diet and nutrition (National Wellness Institute, 1976). While analyzing how each component
applies to my life, I found that my personal breakdown in how I apply and value each component is
physical at 35%, mental 25%, emotional 20%, and spiritual 20%.

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Journal Writing:
Situation Start Midway End
Starting classes after a year off. 8 6 5
Meeting multiple deadlines at work. 5 8 8
Balancing all aspects of my life (gym, school, work, etc.) 4 6 7
Preparing for a move to Belgium. 3 3 3
Paying off debts. 6 6 5
Finishing my degree by January 2019. 6 4 4
Eating healthy. 2 3 4
Maintaining and increasing my physical fitness. 3 4 5
Getting proper amount of sleep. 2 4 5
Political climate as it relates to my job. 4 4 4

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 Unit

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Unit 2: The Physiology of Stress
Information to Remember:
Key Learning Point: BORYSENKO MODEL
There are several models that have sought out to understand the causes of stress in an effort to prevent
and intercept diseases caused by stress, but the Borysenko Model is recognized as the most
accurate description (Seaward, 2015). Borysenko suggests that stress hormones released in
abundance by the autonomic nervous system can cause several physiological repercussions.
Key Learning Point: CONSEQUENCES OF STRESS
With increased stress, one is at risk for nervous system and immune system disorders (Seaward, 2015).
Nervous system-related disorders may include bronchial asthma, tension headaches, migraine
headaches, temporomandibular joint dysfunction (TMJD), irritable bowel syndrome (IBS), and
coronary heart disease. Immune system-related disorders may include the common cold and
influenza, allergies, rheumatoid arthritis and lupus, ulcers and colitis, and cancer.
Key Learning Point: MIND-BODY CONNECTION
When experiencing stress, the body produces hormones such as cortisol, epinephrine, and
norepinephrine, which creates a flight, flee, or freeze response (Stahl, 2010). The autonomic
nervous system involuntarily regulates vital bodily function including the brain, heart, respiration,
and functions of internal organs and glands. It is composed of the sympathetic nervous system and
the parasympathetic nervous systems, which have opposing functions in order to balance one
another out.

Self-Assessment Exercise:
Unit Two covered neuroscience and neuroplasticity and its importance to the brain, diseases
caused by stress on the nervous system, and diseases that occur when stress affects the immune
system.

Neuroplasticity is defined as the ability of the brain to form and reorganize synaptic
connections while providing new brain tissue growth (Seaward, 2007). Some of the diseases caused
by stress to the nervous system are migraine or tension headaches, temporomandibular joint
dysfunction (TMJD), bronchial asthma, irritable bowel syndrome (IBS), and coronary heart disease.
Migraines are the most prominent and are caused by the dilation or swelling of blood vessels in the

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 tissues surrounding the head and scalp (National Headache Foundation, 2018). The deadliest of those
is coronary heart disease. This disease occurs when plaque builds up in the arteries, therefore
reducing the supply of oxygen-rich blood to the heart muscle (National Heart, Lung, and Blood
Institute, 2018). When stress affects the immune system, it can cause common cold and influenza due
to the B-lymphocytes decreasing, making the body more vulnerable to viruses (Seaward, 2015).

Journal Writing:
Different sources of stress impact me in various ways. I’d like to think that I’ve found a way
to cope with all areas and that I have no stress, but that is simply not the case! Stress from
relationships, work, world events, nutrition, lack of sleep, and physical activity have impacts on me
directly and some even cause stress within one another.
Personal relationships have an effect on my stress level only when there are extreme conflicts.
While this is rare, there has been a recent situation in my life that has caused some stress and tension
amongst a group of friends. To be very brief, a close friend betrayed several of us and it was very
hurtful. This is someone that I see every single day and it has caused a lot of tension.
Work stress and anxiety tend to be one of my greater stressors. At times, I find myself getting
overwhelmed or behind at work. I find myself exhausted when I get incredibly overwhelmed. It will
cause me to lose sleep, have late nights, miss out on physical activity, and cause a lot of irritability,
impacting my interactions with those around me. Due to my role in the military as the senior enlisted
in my unit, I am constantly concerned about the well-being of others. There are events in their lives
that
Being in the military, nearly every political or world decision and event has the ability to
impact me. While this may seem stressful for some, this is an area that I’ve let go due to having no
control of the circumstances. There is only so much I can do or say, as I’m bound to regulations that
prohibit me from expressing an opinion that may not be of the same opinion of our senior political
leadership.
How is stress or anxiety about food and eating habits affecting your life?
Food and nutrition are loves of mine! I find an immense amount of satisfaction in adhering to
a strict diet, trying new types of diets, and helping others find their way on the bath to nutritional
wellness. Due to my love for this area, I tend to not stress out too much about it. When I get bored
with a diet or find myself craving particular foods, I’ve identified that it is time for me to make
changes within my diet. This doesn’t stress me out as much as it revitalizes me and excites me about
changes to my performance, aesthetics, and mood.
I tend to sleep very well. However, when I’m stressed in other areas, particularly at work, I’ll
find that I lose sleep. It ends up being a vicious cycle of losing sleep due to stress, then stressing due
to losing sleep. This is an area that I try my best to keep under control. When I lose sleep, my entire
day is affected. For example, I had one night last week that I was up late due to work, training, and
school, but I had to be up by 4 o’clock in the morning. As it got later and later in the evening, my
stress level rose and I was unable to focus on what I needed to do before bed. I ended up going to bed
after midnight, getting less than four hours of sleep, compared to my average of seven to eight hours.
The entire next day was a wash for me at work. During my lunch hour, I laid down on my floor and
slept for over an hour. I was incredibly unproductive the entire day and had difficulty focusing. Of all
of the life stressors, lack of sleep impacts me the most, so I will continue to do everything within my
control to not get to the point that I was at last week.
How is stress or anxiety about exercise or lack of physical activity affecting your life?

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 Physical activity is extremely important to my well-being, rating nearly as high as sleep for
me. I have a passion for fitness. I find a great amount of relief to go to the gym at the end of the day
and perform some type of strenuous activity. When setting priorities for my day, physical activity sits
at the top of the list. It allows me to focus and alleviate any stress in my personal or professional life.
In summary, I’ve found that where I have no control over a situation, it is ideal to do my best
to not stress over it. I’ve identified certain areas that assist in easing my stress levels in all areas:
sleep, physical activity, and nutrition. When these three components are managed, I find it much
easier to cope with stress in other areas where I have less control: relationship conflicts, work, and
world events.

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 Unit

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Unit 3: Psychology of Stress
Information to Remember:
Key Learning Point: MINDFUNLESS MEDITATION
Mindfulness meditation was described by Stahl by relating it to cultivating a garden, meaning that
when specific conditions are present, it flourishes (2010). In order to achieve this, there are eight
attitudes that are essential. These include beginner’s mind, nonjudgment, acknowledgment,
nonstriving, equanimity letting be, self-reliance, and self-compassion.
Key Learning Point: FEAR
Fear is an element of survival that stimulates a physical response to die from perceived threats that are
intimidating, overwhelming, and possibly fatal (Seaward, 2015). There are six categories of fear
which include fear of failure, fear rejection, fear of the unknown, fear of death, fear of isolation,
and fear of the loss of self-dominance. Coping mechanisms when handling fear may include
behavioral therapy, systematic desensitization, and exposure desensitization.
Key Learning Point: EFFECTIVE COMMUNICATION STYLES
With the gap that technology has created, it is important to incorporate effective communication skills
into daily routines. Ways to that include establishing healthy boundaries, honoring the “touch it
once” rule, being courteous by not paying your technology any mind, maintaining polite eye
contact, keeping personal issues private, attacking issues rather than people, avoiding putting others
on the defensive, learning to be technology multilingual, avoiding information overload, and
resolving communication problems as they arise. (Seaward, 2015).

Self-Assessment Exercise:
Unit Three provided insight to the Tibetan culture regarding mind and stress, views supported
by theorists, ways to cope and manage fear, and ways to improve communication style.

Stress is viewed through the perspective of the mind and is thought to be a “consequence of
desires with strong attachments” (Seaward, 2015). These desires can be both positive and/or negative.
Similar views supported by theorists have a base of self-awareness promotion, which is a foundation
of psychotherapy, and protecting the mind from painful or dangerous events as a coping process to
handle stress. When managing fear, one coping mechanism is John B. Watson’s behavioral therapy, a
concept that states all behaviors are developed through conditioning that occurs through interaction

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 with the environment. Lastly, there are several ways to improve communication styles. While there
are many, five that I found I could personally develop to enhance my communication skills are
establishing healthy boundaries, “touch it once” rule, being courteous, maintaining polite eye contact,
and avoiding information overload.

Journal Writing:
Prior to this class, mindfulness was something that I practiced daily for the last two months.
While I haven’t been practicing the specific technique outlined in this assignment, I have found an
incredible amount of stress relief in my practice. My daily practice is guided by a company called
ROMWOD (Range of Motion Workout of the Day). I use this as a way to warm up my body and
relax my mind prior to working out. I conduct it both in the morning when I wake up and at the end of
my work day prior to my evening workout session. I’ve found that doing this allows me to clear my
mind from my day of work and get in the necessary mindset needed to focus on my training.
Even though I have my own practice, I completed the five-minute mindful breathing technique
while focusing on the eight attitudes of mindfulness discussed by Stahl and Goldstein (2010). I found
it very relaxing. Mentally, I was able to clear my mind. This is beneficial for me because I have
trouble focusing when I’m overtaken by thoughts from my personal or professional life. If my mind
were an internet browser, it is as if I have multiple tabs opened up. This practice allowed me to close
each tab without anxiety or feeling overwhelmed. Emotionally, I felt a huge sense of relief and found
myself calming down instantly. With all of these tabs open at the end of the day, it can produce
feelings of anxiety and an overwhelming sense of not being able to complete tasks. Being able to
calmly come out of this state allows for better sleep and focus. Physically, I felt tension release
throughout my body. By the end of the day, I hold a lot of tension and stress in my shoulder. Sitting
upright while keeping my eyes closed seemed to contribute to this almost instant release of stress.
There were several attitudes of mindfulness that I found to be most prominent during this
session. These were beginner’s mind, acknowledgment, letting be, and self- compassion.

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 Unit

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Unit 4: Personality Traits and the Human Spirituality
Information to Remember:
Key Learning Point: SELF-ESTEEM AND STRESS
Regardless of personality type, self-esteem is a critical factor in how a person responds to stress.
(Seaward, 2015). When self-esteem is low, we have a tendency to become vulnerable to the
perceptions of stress while higher self-esteem tends to allow problems to go unnoticed at times.
Nathaniel Branden refers to self-esteem as the immune system of the consciousness and notates
six pillars to assist in guiding us on the human journey. These six pillars are the practices of living
consciously, self-acceptance, self-responsibility, self-assertiveness, living purposefully, and
personal integrity.
Key Learning Point: MINDFULNESS OF THE BODY
Body awareness can be helpful in dealing with stress, anxiety and physical pain (Stahl, 2010). This can
be done through a practice referred to as a body scan. The body scan begins by bringing attention
to the body, starting with the left foot and ending at the top of the head. Throughout the scan,
numerous physical and emotional feelings may occur in the body such as itches, aches, tingles,
temperature; unpleasant, pleasant, or neutral feelings may also be present.
Key Learning Point: PROCHASKA’S STAGES OF CHANGE MODEL
Prochaska’s Stages of Change Model is a premier model of behavior modification. (Seaward, 2015).
It includes six steps which include the precontemplation stage, contemplative stage, determination
stage, action stage, maintenance stage, and the relapse stage. Prochaska’s model is unique due to
its inclusion of a relapse, recognizing it as a common part of the process rather than considering it
as failure.

Self-Assessment Exercise:
Unit Four included self-esteem and how it helps resolve stress, how relationships, values, and
meaningful purpose in life are affected by stress, my perspective on values, attitudes, and beliefs, and
Prochaska’s Stages of Change Model and how it applies to a lifestyle activity.

Self-esteem directly influences how we respond to stress and the roles in which it plays in promoting
and resolving stress (Seaward, 2015). Relationships, values, and meaningful purpose effect a

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person’s life because when one has a weak self-relationship, it carries over into other relationships
with family, coworkers, friends, and others they come in contact with (Seaward, 2015).
Personally, I believe that values, attitudes, and beliefs are all related, but where they are derived
from is where they differ. I chose adapting a healthier nutritional lifestyle as it applies to
Prochaska’s Stages of Change Model which includes the following stages: precontemplation,
contemplative, determination, action, maintenance, and relapse.

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Journal Writing:
Stahl stresses the importance of identifying emotions within the body in order to work with
them more creatively (2010). The following is an assessment of the emotions I most identify with and
how they manifest within my body.
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
Within fear, the emotions that are most familiar to me are anxiety, nervousness, and tenseness.
I first notice these emotions with a rise of my heart rate and often followed by my skin turning red.
Thoughts of doubt in whatever situation I’m end come to mind.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
I don’t feel that I identify with this emotion as much as others. However, if had to choose, I
would say the emotion within confusion that I would relate with would be uncertainty. This is often
demonstrated through indecisiveness and hesitation.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
When the feeling of anger comes over me, I become irritated, frustrated, grouchy, grumpy,
annoyed, and/or aggravated. I feel this with a raise in heart rate and my body tenses up.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
The emotions I am most familiar with in sadness are disappointment, insecurity, loneliness,
unhappiness, and rejection. I am honestly unable to describe where this manifests within my body. I
do know that I become very emotional and I seclude myself when feeling this way.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
The emotion I most identify with in shame would be embarrassment. I’ve found this to be
most prevalent in my professional career when performing on stage. When a mistake is made, I
instantly become embarrassed and it is easily identifiable for myself and others because I turn red
immediately.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
The emotions associated with love that I identify with the most are caring, compassion,
kindness, and sympathy. Again, I’m unable to describe where this manifests in my body, but it is an
emotion that has developed throughout my career as I’ve had to care for more soldiers and their
families.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
With joy, I am most familiar with the emotions of contentment, enjoyment, enthusiasm,
excitement, and satisfaction. When experiencing joy, I feel a sense of relaxation throughout my entire
body.
In conclusion, identifying and being mindful of my emotions can be very difficult. This
assignment was enlightening for both emotions I am able to describe and even more, the ones I’m
unable to put into words. I hope to continue to discover these emotions and be able to better identify
them as they occur. For the emotions that tend to bring negativity to my life (fear, confusion, anger,
sadness, and shame), I believe that being able to identify them will assist in being able to regulate

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them. Being more aware of the positive emotions (love and joy), will hopefully allow me to embrace
those moments of relaxation and happiness.

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 Unit

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Unit 5: Dealing with Stress: Coping Strategies
Information to Remember:
Key Learning Point: HUMOR THERAPY
Humor therapy is considered to be a coping mechanism that promotes positive emotions which in
turn have healing effects on health (Seaward, 2015). Several theories of humor include the
superiority theory, incongruity or surprise theory, release or relief theory, and divinity theory.
Humor therapy is considered to be a defense mechanism that is believed to be an adaptive coping
mechanism that liberates the ego. While there are many positive effects, it can be abused and it is
important to use it for good.
Key Learning Point: TIME MANAGEMENT TECHNIQUES
When effectively incorporating time management skills, productivity can be gained while stress can be
reduced. The three skills associated with time management techniques are prioritization,
scheduling, and execution (Seaward, 2015). In order to prioritize tasks, a list of all tasks must be
made. Techniques in which to do this are the ABC rank-order method, the Pareto principle
(focusing on one or two significant tasks), and the important-versus-urgent method. With
scheduling, several techniques would be the boxing method, time mapping, and clustering.
Executing tasks are most effective when associated with a goal.
Key Learning Point: RAIN MEDITATION CONCEPT
The RAIN meditation concept is an informal concept for self-inquiry into stress and anxiety (Stahl,
2010). In order to apply rain, the following four steps should be followed: recognize when a strong
emotion is present, allow or acknowledge that it is there, investigate the body, emotions, and
thoughts, and non-identify with whatever is there. Through application of this concept, one may be
able to discover what triggers strong emotional reactions.

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Journal Writing:
I chose to do the walking meditation. I live in an area that has very peaceful trails so I found
this incredibly relaxing. I downloaded the track and took it along with me for the walk through the
Petersburg National Battlefield in Petersburg, Virginia. I took approximately thirty minutes to go
through each step of walking meditation as described by Stahl (2010).
To begin, I walked about a half mile into the battlefield to get to a more peaceful setting away
from the road and the parking lot. I decided to do this at the end of the work day on Friday. That tends
to be when I’m most overwhelmed and could stand to use quiet time to decompress.
As the track directed, I began to take in the different smells and sensations. There was a floral
scent in the air and it smelled clean and crisp. The only sounds were of vehicles in the distant and
woodland creatures in their natural habitat.
At this point, I had many thoughts going through my head. I had just finished an intense week
that left me feeling behind on much of my work. I had been so busy that I had not eaten, which added
to my anxiety and irritability. My mother had just drove in from Ohio and that never seems to be a
relaxing time for me. I took this time to allow myself to have these thoughts and let them pass. I have
a tendency to hype myself up. Being in this setting seemed to allow me to calm down about the things
that made me most anxious. Once I felt that I was no longer experiencing high anxiety, I went on to
the next step and began to step.
As I took my first step, I felt my foot sink into the soft ground. It was quiet and there was
nothing harsh about the step. This was a big change from my normal day in how I proceed when I
walk. Typically, I’m in a hurry to get to the next place, so my steps are hard and fast. Once my first
step was settled, I began to take my next step. I started out walking very slowly. I found myself
focusing in the moment.
I did not initially think this would be such a mind-clearing exercise. With each step I took,
when a negative or anxious thought entered my mind, I would stop and let that thought be. Being an
impatient person that is on the go, this was very difficult for me. I had to keep pausing the track
because I did not feel I was always ready to move on when cued.
I chose to focus on the soles of my feet as I walked, allowing each part of my foot make
contact with the ground. I placed my hands clasped in front of me as this is a very comfortable
position for me. I did not choose a stopping point prior to starting. My goal was to be present in the
moment and arrive to a clear mind.
Once my mind was cleared of most of my anxiety, I found myself wandering into other areas
of my life. I began contemplating what I was going to do when I went to the gym, my plans for the
weekend, what I needed from the grocery store. It took a lot of effort to keep returning to the
mindfulness of my walk and focus on each step. There were points throughout the walk where I felt
emotional. I do not know why or what I was emotional about, but I felt that allowing my myself to
shut down and just “be” for this time was relieving to my mind, body, and soul. I feel that this was my
body’s way of thanking me for taking the time to exercise this mindfulness.
I found this practice to be extremely relaxing. I feel it mostly had to do with the environment.
There were no distractions around me. I had turned my phone on airplane mode, I had no computer
near me, there were no sounds other than that of nature. This is something that I am going to try to
incorporate on a weekly basis or more often as needed. Taking thirty minutes out of my extremely
busy life was so refreshing and I look forward to doing it again.

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 Unit

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Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental
Imagery
Information to Remember:
Key Learning Point: DIAPHRAGMATIC BREATHING
Diaphragmatic breathing is the most basic relaxation technique that is done by breathing from the
lower stomach (diaphragm) rather than the chest and thoracic area (Seaward, 2015). When
initiating diaphragmatic breathing, it is important to assume a comfortable position, concentrate,
and visualize. Visualization exercises might include breathing clouds, alternate nostril breathing,
and energy breathing.
Key Learning Point: MEDITATION
Meditation is an internal practice of reflection that that focuses on increased concention to increase
awareness (Seaward, 2015). There are several types of meditation that all aim for the same end
result: cleansing of the mind which will lead to inner peace. Types of meditation include exclusive
meditation, transcendental meditation, the relaxation response, inclusive meditation, and zen
meditation
Key Learning Point: MENTAL IMAGERY
Mental imagery is used as a relaxation technique and is done by allowing the conscious mind to take a
break, often and most commonly in the form of daydreaming (Seaward, 2015). When mental
imagery and imagination are used, the body’s five senses are deactivated and desensitized to
stressful stimuli. Mental imagery has been divided into three categories: tranquil natural scenes,
behavioral changes, and internal body images.

Self-Assessment Exercise:
Unit Six discusses diaphragmatic breathing as a relaxation technique, three steps to engage
diaphragmatic breathing, the effects of meditation on the mind and body, and ways that imagery and
visualization can be used for relaxation.

Diaphragmatic is an effective relaxation technique due to how simplistic it is and how it can be
appropriate to do in nearly every environment (Seaward, 2015). Three steps when engaging in

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 diaphragmatic breathing are comfortable position, concentration, and visualization. Meditation has
the ability to clear one’s mind and relax the body. When utilizing this practice, it allows a person to
open the heart to love, compassion, and empathy (Stahl, 2010). One type of imagery and visualization
is color therapy, which is beneficial to calm someone’s physiological state by exposing them to
calming colors, such as blue (Seaward, 2015).

Journal Writing:
I have a tendency to talk down to myself. In the past, I felt as though they were providing me
with motivation to do better. I believe we can always be better and do better. This was a value and
belief that was instilled in me at a very young age by my parents. However, in recent years, I have
found that my “motivating” self-talk turns out to be rather pessimistic and demeaning. I have said
terrible things to myself ranging from my dislike in how I look to my competency level. I have
questioned whether or not I am good enough for promotions or specific taskings I have been ordered
to do.
These thoughts cause an extreme amount of anxiety, stress, and have even caused some
depression. When I get extremely stressed, I feel it mostly in my upper body (shoulders and neck). It
feels as if there are giant rocks under my skin and creates a lot of tension. In order to relieve this, I do
hot yoga, get a massage, dry needling, or other forms of massage therapy to help release the tension.
So far, I have not done well with trying to send myself kind messages. I have a tendency to instantly
revert and justify the negative thoughts.
If I stopped negative self-talk, I would probably be much more productive. I would likely have
less errors in my work, homework, personal, and professional domains. For example, the fact that I
know have already completed this assignment but I turned in the wrong one has sent me into a
downward spiral. I have been trying to talk myself out of a hole because this one mistake could
impact my grade for the term and ultimately, my GPA. It’s been very frustrating and the tension has
mounted and taken over my day since I discovered what had happened. I then begin to question my
competency and ability to lead soldiers. My rationale behind that is that if I am unable to turn in the
correct assignment, how am I going to get others through their day? If I fail at such a small task, how
will I accomplish the bigger ones? I give this example because it has caused an immense amount of
stress throughout my workday and clouded my judgment and performance. Had I just acknowledged
that I am human and make mistakes, my week may have been more productive. Instead, I feel as
though I wasted my time on the initial assignment and now I have to attempt to recreate what I have
already done, which is very frustrating and stressful.
In my day-to-day life, I do have some feelings of resentment that weigh on me. I have a boss
at my secondary place of employment that used to be a very dear friend. She had made some
unethical and immoral decisions that I have difficulty looking past. Since I have to see her every day,
it can be very uncomfortable. As Stahl suggests, I took time to investigate this resentment and dig into
where it came from (2010).
I absolutely believe that this person is facing a difficult time. However, because of the way I
was brought up, there are some values I’m not willing to sacrifice. Unfortunately, unless I choose to
remove myself from that situation, I will not feel that weight lifted off my shoulders.
For this person, I think their positive qualities are that they are very talented and
knowledgeable. This person is also very alone and very selfish, which is what I believe caused the
behavior that upset me to start. Due to her actions, I do not currently have the ability to have an open
heart and believe that her intentions were not malicious.

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 Writing this for the second time wasn’t quite as stressful as the first time. The first time, I
became very emotional when writing about the resentment I had towards my former friend. I believe
that since I feel more emotionally removed from her each day, it has become easier to deal with.
Writing this has reminded me that I need to not be so hard on myself or others. While I do not like or
agree with what she did, she is not the only person I will cut out or have resentment towards if I feel
betrayed.

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 Unit

7
Unit 7: Nutrition and Stress
Information to Remember:
Key Learning Point: PHYSICAL EXERCISE AND STRESS
Physical exercise utilizes stress hormones for their intended purpose in addition to the cathartic
release of stress during physical exercise (Seaward, 2015). Physical exercise not only enhances
your health and longevity in life, but it increases brain cell tissue that effects memory,
multitasking, and attention span. In order to fully benefit from exercise, intensity, frequency,
duration, and mode of exercise must be appropriate for the individual.
Key Learning Point: NUTRITION AND STRESS
Stress and nutrition are directly linked in our culture. Food has been found to serve as a way to calm
nerves and relaxation technique in the form of “comfort food” (Seaward, 2015). However, this
coping mechanism is often used negatively, causing weight gain and obesity. In addition to stress
eating, stress can cause mineral and vitamin depletion, further breaking down the body. In order to
reduce stress-related issues, one should consider reducing or eliminating products that include
refined sugar, caffeine, and sodium.
Key Learning Point: MUSIC THERAPY
Music therapy is utilized in an effort to bring helpful changes in the emotional or physical health by
experiencing an altered state of physical arousal and mood through listening to music varying in
tone, rhythm, and instrumentation (Seaward, 2015). There are three theories that provide insight
into the therapeutic aspect of music. They include biochemical theory, entrainment theory, and
metaphysical theory. It is believed that for music therapy to be most effective, it should be
instrumental while taking the environment, posture, and attitude into consideration.

Self-Assessment Exercise:
Unit Seven covered sitting meditation or mindful lying yoga. I chose to participate in sitting
meditation since I had never done it.

Throughout the session, I followed the instructions as indicated by Stahl: congratulating myself
for dedicating the time, focusing on breathing, not allowing outside sensations, shifting focus to
thoughts and emotions, and closing out with congratulating myself on taking time to do the practice
(2010). I did not find this practice to be an effective one for me, personally.

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 Unit

8
Unit 8: Physical Exercise and Activity
Information to Remember:
Key Learning Point: THEORIES OF ATHLETIC CONDITIONING
A common theory of athletic condition promoted by the American College of Sports medicine is the
all-or-none conditioning principle (Seaward, 2015). The all-or-none conditioning principle
includes four factors commonly referred to as the FITT principle: frequency, intensity, time, and
type of exercise. Recommended sessions per week is three. Recommended cardiovascular
intensity is between 65 and 85 percent of maximum intensity, also referred to as the target heart
rate. Minimum time is recommended to be between 20 to 30 minutes. Lastly the type of exercise
depends on the particular person and may include aerobic and/or anaerobic exercises.
Key Learning Point: T’AI CHI CH’UAN
T’ai Chi Ch’uan is known to provide physiological and psychological benefits (Seaward, 2015). T’ai
Chi is known for promoting balance, but some have associated it with boosting the immune system
and augmenting vaccines for influenza. While not yet clinically proven, some from the Far East
have claimed that T’ai Chi can cure diseases such as hypertension, asthma, insomnia, as well as
prevent atherosclerosis and spinal deformity.
Key Learning Point: HATHA YOGA
Hatha yoga is a form of yoga that is one of five paths of yoga, focusing on physical balance (Seaward,
2015). Hatha yoga is built on three concepts that include the art of breathing, the art of conscious
stretching, and the art of balance. Additionally, hatha yoga has been found to decrease chronic pain
episodes. It is often used as a form of meditation in the United States.

Self-Assessment Exercises:
Unit Eight required us to prepare a proposal for management on health and wellness services
while providing and receiving feedback from a classmate. Areas to be covered were the program’s
rationale, mind/body programs, capital outlay, benefits, timeline, personnel, budget, and a pitch. The
purpose of the program I created was to promote a personal and professional life of mindfulness and a
healthy well-being in order to prolong life and increase workplace productivity. Ideally, health costs
and insurance rates will go down as steps are taken to reduce medical care and risk for disease. This
assignment did not require any additional resources as it was a fictional proposal.

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Journal Writing:
For this journal assignment, I have chosen a very dear friend, peer, mentor, and coworker of
mine, Carlos. The reason I chose Carlos is because as I read each quality, I found myself thinking of
him since he seems to possess and utilize many of these qualities so well already.
OPENNESS:
As I mentioned in my opening statement, Carlos is a peer and mentor of mine in my
professional life. Throughout our career, he continuously contacts me and other peers to bounce ideas
off of to gain additional perspectives. I believe this is one of his greatest qualities as it demonstrates
humbleness and allows for relationships to grow and creativity to flourish.
EMPATHY:
Being in the position that both Carlos and I work in, identifying with other’s feelings is crucial
to the dynamic of the military unit. I believe this is a quality that both of us are constantly striving to
improve. One way we do that is by contacting the other person when we feel that we have not
empathized with one of our soldiers.
COMPASSION:
Having been in the military for many years, we often see our soldiers go through unfortunate
circumstances. Compassion has not always been my strongest suit, but after working closely with
Carlos and realizing all of the issues that arise and the care that must go into each and every situation,
it is a quality I feel I have developed thanks to his guidance and perspective. When we were
instructors together, we had a soldier that failed to meet the standard and was going to have to search
for another military occupational specialty. My initial thought was rather cold (sign here, “x” here,
“do you have any questions?”), but watching Carlos handle the situation, I was quickly reminded that
not all situations are black and white. As Stahl mentions, some wounds lie deeper and people may not
always feel comfortable sharing them. It is important to be sensitive to that (2010).
LOVING-KINDNESS:
Loving-kindness is when you are wishing another person wellness, health, and to be free from
harm and fear (Stahl, 2010). I have never known him to wish ill-will on anyone, regardless of his
relationship with them. His genuineness is evident in his daily interactions and random phone calls or
messages checking in on his close friends and loved ones.
SYMPATHETIC JOY:
Carlos is genuinely happy for everyone. Most recently, I was offered a position that he
wanted. I was initially nervous to call and tell him the news knowing that this was a career dream for
him, but given our relationship, I knew he would rather hear it from me. When I called to tell him
about my selection, I honestly believe he was happier for me that I was for myself.
EQUANIMITY:
Out of all of the qualities, I believe this is one I struggle with most. However, I am constantly
given an example of what right looks like in this situation by Carlos. He treats everyone equally. It
does not matter if they have had a disagreement, if he simply does not care for that person, or any
other reason that he may have some sort of negative thoughts. Every single person is treated the same.
SUMMARY:
My good friend Carlos has shown me many qualities over the years of how to be a loving,
caring person while still being an effective boss/manager. I am thankful to continue to have him in my
life as my best friend, peer, and mentor so we can continue to grow and learn from one another. My
goal would to be to continue to develop the quality of equanimity. I believe by doing so, I will be less
stressed when faced with situations that include people or things I do not particularly care for.

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 Unit

9
Unit 9: Applying Stress: Critical Issues for Management and
Prevention to your Professional Life
Information to Remember:
Key Learning Point: INFORMATION SEEKING COPING TECHNIQUE
Information seeking is a coping technique that involves searching for additional information in order
to increase awareness about a situation that is a perceived threat (Seaward, 2015). Often times,
those that have been diagnosed with a terminal illness, recovering addicts, during pregnancy, or
other stressful times that cause unpredictability cause people to seek out information. The most
common sources for this are the internet, other people, books, magazines, and journals.
Key Learning Point: SOCIAL ORCHESTRATION COPING TECHINQUE
Social orchestration, formerly referred to as social engineering, is a coping technique that changes
stress-producing factors in the environment or changes the entire stress producing environment,
whichever is the path of least resistance (Seaward, 2015). Social orchestration follows a step-by-
step process that incorporates defining stressors, identifying initial responses, generating
alternatives, choosing which alternative is best, and evaluating the outcome of that choice. The
concept behind this coping mechanism is to be proactive in solving issues as they arise.
Key Learning Point: HOBBIES AS A COPING TECHNIQUE
Hobbies are defined as activities that are pleasurable and are outside of the daily responsibilities
(Seaward, 2015). Hobbies are often thought of as self-esteem builders because they allow you to
neutralize negative feelings and boost self-esteem. It is important to not use hobbies as an avoidance
technique, but rather a diversion to promote clear thinking before return to a stressful situation.

22
Additional Information
Book: Wired to Eat by Robb Wolf
Robb Wolf is renowned in the nutrition community through his advocation for an ancestral type diet that aids in promoting
health and increasing focus.
Primary Source

Book: Primal Blueprint by Mark Sisson

Mark Sisson is the leading source in primal and ancestral eating. Throughout his book, he elaborates on the mental and
physical benefits of maintaining a healthy, balanced diet.

Article: https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-
st#
This article by the Anxiety and Depression Association of America discusses the importance of physical activity and how
it has the ability to reduce stress in our lives.

Website: https://www.stress.org/
The American Institute of Stress website provides information on how to transform stress through awareness, education,
and collaboration.
Secondary Source

Website: https://articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods.aspx
This website provides information by Dr. Mercola on nutrition and superfoods to help reduce stress.
Primary Source

23
 References

Cherry, K. (2018). An Overview of Behavioral Psychology. Very Well Mind. Retrieved on April 6, 2018 from

https://www.verywellmind.com/behavioral-psychology-4157183

National Headache Foundation. (2018). Vascular Headaches. Retrieved from

https://headaches.org/2007/10/25/vascular-headaches/

National Heart, Lung, and Blood Institute (NHLBI). (2018). Coronary Heart Disease. Retrieved from

https://www.nhlbi.nih.gov/health-topics/coronary-heart-disease

National Wellness Institute (NWI). (1976). The Six Dimensions of Wellness. Retrieved from

http://c.ymcdn.com/sites/www.nationalwellness.org/resource/resmgr/docs/sixdimensionsfactsh

eet.pdf

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.

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