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Stress
Management and
Prevention
1
Program Resource
Guide
2
KA P L A N U N I V E R S I T Y
By
Rebecca Eckstein
Kaplan University
09/21/2017
Table of Contents
UNIT 1 THE NATU RE OF STRESS
Information to Remember........................................................................4
Self-Assessment Exercises.......................................................................5
Journal Writing.........................................................................................5
Information to Remember........................................................................7
Self-Assessment Exercises.......................................................................7
Journal Writing......................................................................................7-8
Information to Remember......................................................................11
Self-Assessment Exercises.....................................................................11
Journal Writing..................................................................................12-14
Information to Remember......................................................................15
Self-Assessment Exercises................................................................15-16
Journal Writing..................................................................................16-20
Information to Remember......................................................................22
Journal Writing..................................................................................23-25
Information to Remember......................................................................26
Self-Assessment Exercises.....................................................................27
Journal Writing..................................................................................27-29
Information to Remember......................................................................31
Self-Assessment Exercises.....................................................................32
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Information to Remember......................................................................33
Self-Assessment Exercises.....................................................................34
Journal Writing..................................................................................34-37
Information to Remember......................................................................38
your life. Stress is wear and tear on your body, and inability to deal with problems. You are not able to
control your emotions, you have loss of inner piece, and it’s also known as a threat to all, the mind,
Key Learning Point: Mindfulness is allowing yourself to be fully aware in the moment, without filters,
and judgement. Mindfulness can help you understand what you are going through without even
knowing you are going through anything at all. It can teach you to bring peace and love to yourself.
(Stahl, 2010).
Key Learning Point: The Wellness Paradigm is Taking full responsibility for your own health, integrating
balance, and harmony of the mental, physical, emotional, and spiritual well-being, posits that the
whole is greater than the sum of the parts. When you are well balanced, you are able to see more
clearly, and understand more wholly, how you actually feel, and what you are actually going through.
(Stahl, 2010).
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Self-Assessment Exercise:
Not all stress is bad stress. Being Mindful, taking one moment at a time can benefit your whole
well-being. Stress comes in different forms, acute and chronic, and can affect different aspects of one’s
Journal Writing:
According to Author Seaward (2015), there are a few different types of stress. One being
called Eustress, which is a good stress, something you might experience when you’re feeling
“euphoria, or exhilarating.” Another type of stress is called neustress, this is a neutral kind of stress,
which would be something like a natural disaster across the world. The third type of stress is the bad
stress that is known as distress, and could be from experiencing something devastating like a loss of
someone close to you. All of these stresses can be measured by either acute which is a strong feeling
of stress for a short period of time, or chronic, which isn’t as intense but lasts longer.
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References
2
Unit
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
lead to dysfunction of organs. This causes us stress without even acknowledging it, and a slow
downward spiral until we can recognize and deal with it. (Seaward, 2015).
Key Learning Point: Our bodies are located in our minds, not the other way around. Our minds control
Key Learning Point: Immunity, stress, and disease are interrelated. Under chronic stress, the immune
system is greater compromised. We are more prone to sickness and disease. (Seaward, 2015).
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Self-Assessment Exercise:
Sometimes outside sources can cause us stress, or be our stressors. We allow
people, work, or things to affect us, or stress us out without even knowing it.
Sometimes these things can bother us, without even knowing it. Our anxieties
come from the world, come from every passing day, come from the food we put
into our bodies, and the oxygen we breath it. If we don’t have an outside source
to direct us or teach us how to cope with this life, we will never survive.
(Seaward, 2015).
Journal Writing:
How is stress or anxiety about people affecting your life?
Stress can be found anywhere within one’s life, and someone may not even realize how
stressed they are because they have stressors one after another. Sometimes the people I work
for can make me anxious, sometimes school makes me anxious, sometimes when my daughter
is crazy she makes me anxious. I don’t let a lot of outside sources bother me much. I am too
busy to worry about people that don’t mean anything to let them bother me. But the people that
are in my life, the people I do love, I am worried about their opinion of me.
I own a cleaning business, sometimes work is booming, other times it not. I let the stress
of having enough jobs, bother me a lot. I let the stress of worrying about income bother me,
being able to pay my bills on time, and being able to purchase the things my daughter want and
need are very important to me. So, I do let this stress me out, and cause me anxiety, Feeling
this way never really accomplishes anything, if anything it makes me antisocial, or depressed at
times.
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How is stress or anxiety about the world affecting your life?
I really try to stay away from the news because it’s depressing the moment you turn it
on. There are not many positive aspects when it comes to the news, so its determined to make
you sad. I generally just try to keep me and Callie happy and taken care of, protected and safe
more then I let the world affect my emotions. The fact that people are in that world, you already
don’t have control over the situation, so what more can you do?
How is stress or anxiety about food and eating habits affecting your life?
I have had a lot of ups and downs with my eating habits. I do great at times, and then
other times I do terrible. Nutrition is one of my passions in life, so it’s depressing when I am not
able to be 100% with my habits. I eat a pretty healthy diet, avoid things that bother me, and am
very conscious, if anything I under eat more than anything else. I worry about my weight, I
exercise almost every day at the gym, some might say I’m obsessive, but I never thought that
How is stress or anxiety about sleep and sleeplessness affecting your life?
I can’t remember the last time I had a good sleeping pattern. My daughter is four years
old, I have stayed up nights with her, worked over nights so I could be with her, and have
owned my own business while attending college as a single mother. I have gotten used to not
getting a full night’s sleep, but within the last few months, I have noticed that I wake up multiple
times throughout the night, and have a hard time getting back to sleep. It’s not even like I had a
bad dream, or need to use the bathroom, I just wake up to look at the time and make sure I’m
How is stress or anxiety about exercise or lack of physical activity affecting your life?
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I am a 31-year-old, single mother to a 4-year-old girl. I need my physical activity, so I
can keep up with her. I need my physical activity because it helps me rid myself of some
stresses for a short period of time. Physical activity helps me feel better about myself and gives
me energy. I have a good shot of going to the gym at least 4 days a week or more, if I can’t, I
will work out at home to a video. If I am unable to work out during a day, I am generally more
At the end of the day, I know I have work ahead of me, so I am able to stay healthy. It’s
very clear to me, what I have been doing isn’t working, and I am very excited learning new
techniques each week to cope with our stress. A lot of things in my life are stressors, and
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
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Unit 3: Psychology of Stress
3
Unit
Information to Remember:
Key Learning Point: Emotions; From fear to love. According to Schweitzer, “Until you extend the circle
of compassion to all living things, you will not find inner peace.” (Seaward, 2015).
Key Learning Point: As humans, we are unique to have a large array of emotions, which is a gift, but
comes with a heavy price at times. Were the only species that can become a slave to our own
Key Learning Point: The expression of all emotions is considered healthy, because deny the ability to feel
and express any emotions suggests a serious emotional imbalance. (Seaward, 2015).
Self-Assessment Exercise:
The more I have practiced yoga, the more peaceful I feel, the less stressed I feel, the better I am
able to handle certain situations. Meditation and Mindfulness have been very beneficial in my life, and I
will continue to practice due to the freedom it has given me in such a short time. Meditation has been
around for thousands of years and has been proven to help many people, this will be a part of any practice
I begin, teaching others how to be less stressed, and deal with the stress in other ways. (Seaward, 2015).
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Journal Writing:
Meditation is a very important practice in our lives, it helps us when we are stressed or
overwhelmed, but also helps keeps us balanced with in our lives even when everything is going
well. There are so many things good and bad that can affect our thoughts, distract us, or put us
in a dark place, so having a peaceful mind is always beneficial. Meditation has been practiced for
a long time, and has been proven to help all kinds of people, in really bad times, and the most
amazing times.
As I began the Five- Minute Mindful Breathing, I tried hard to focus on something calming
so I could truly focus, so I imagined breathing to the sound of crashing waves. Once I felt like I
had a rhythm, I was very focused on my breathing, and tried to imagine breathing healthy air in,
and pushing out all the dark and ugly. I was distracted a few times with a few things that are
During the breathing, I felt myself wander off about a potential new job opportunity,
because I had an interview today. Again, about my daughter in general, but mostly about her
just starting school recently, which has been pretty stressful. I also caught my self-thinking
about grades for both of my classes. Like I said before, as soon as I drifted away, I was easily
able to come back. Once I was finished I did feel more relaxed, like whatever happens with any
of those thoughts that popped up, they would be taken care of.
Because this was suggested, I used the Eight Attitudes of Mindfulness while I was cooking
dinner the other night. As I sliced the red potatoes into small square bites I noticed all the
starchy wetness it left behind on my board. There is no real smell to a potato so I took a small
bite and it had a crunch to it, but again that starchy flavor came into my mouth. After I rinsed
my board and started chopping garlic I could smell the strong sent it put off. As I was doing this,
my four-year-old daughter barely stuck her head in the kitchen and asked why I was chopping
garlic, with the acknowledgement that the scent was spread through into the living room. I had
to stop and giggle, thinking I must use a lot of garlic for my daughter to know what it was before
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she even saw it. I then sliced bacon into small bits getting exciting, because it’s one of mine and
my daughters favorite tastes inside or out of a meal. It left my hands, knife and cutting board
Once all of my ingredients were prepared for this small side dish I went to work on
cooking the bacon and boiling the potatoes to make them softer before I put them into the frying
pan. My daughter came into the kitchen and before she got real close to the frying pan, she
stopped and took a deep breath through her nose, and exclaimed, “I love bacon mommy.” She
has recently become a very picky eater, so I have tried to add some her favorites to dinner so
she gives me less of a headache on why she doesn’t like what she has eaten for the last 3 years.
I noticed as all of this was going on, even after everything I had been through the last
few years, my daughter and I can rely on me to always do everything I need to provide for us.
Even if it’s a struggle sometimes, there are always clean clothes to be worn, a nice comfy bed to
lay down on at night, and food on the table whenever we are hungry. It made me proud, that
although sometimes I may not see my accomplishments they are all around me, which brought
I have noticed lately that sometimes we need to give ourselves credit for the things we
do, no matter how little or big they are, especially if we have another human being leaning on us
to do it. When your depressed and anxious, it’s really easy to not cook or clean, but when you
have another person you have to care for, it doesn’t matter what state of mind you are in. They
still need to be cared for, and if that doesn’t give one meaning in their life, what will?
I really enjoyed these practices, because for once, I wasn’t giving myself a hard time, for
once I was in the moment enjoying the scents and smells that were coming from the pan. The
enjoyment my daughter and I received from the scents. Being able to take a few minutes to
myself to clear my mind, meditate and be able to think clearer, or even just categorize all of the
chaos in my head, made it a little easier to bare, made me less anxious, and more present with
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my daughter. That’s all I really want for my life right now, especially why my daughter is so
young.
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
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Unit 4: Personality Traits and the Human
4
Unit
Spirituality
Information to Remember:
Key Learning Point: Personality is thought to be a fixed entity, not subject to significant changes;
however. The most likely part of personality to change is behavior. (Seaward, 2015).
Key Learning Point: Self-esteem is a crucial cornerstone of personality. Low self-esteem attracts stress;
high self-esteem chases it away. Self-esteem consists of four components: connectedness, uniqueness,
power (control), and models. The strength or weakness of these components is highly correlated with
Key Learning Point: Spirituality has proved elusive to define because its essence seems to permeate
everything. Harmony with self, others, earth, and a higher power is often considered a description of
this concept. Spirituality and religion are related, but separate, concepts. (Seaward, 2015).
Self-Assessment Exercise:
Isn’t it funny how sometimes we feel as though we should go through or feel emotions. All of do,
and it’s okay, I’m learned that in such a short period of time. You may at times feel frustrated, so the best
thing you can do it acknowledge it, and move through it, address it, and conquer it. This goes for so many
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emotions we go through on a daily basis, even happy emotions should be expressed, be confident to be
happy for yourself, and know that everyone around you is probably happy for you to.
Going through these emotions along is not the answer. Being able to identify your emotions is key
into the way you are feeling, and how to handle it. I found myself struggling with more emotions that I
even knew about, but had have learning that, I am more able to notice when things aren’t right, and then I
Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness,
feeling overwhelmed.
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When I thought about these emotions as I read them, the biggest ones that stood out to me in
this category was anxiety, and the feeling of being overwhelmed. These are often emotions I can
relate to, generally on a regular basis. Since this class has begun, and I have been reading more and
more about myself, meditation, and even my personality, it has been much easier to relate to these
emotions.
As mentioned in the book, it is true that we are taught to suppress our emotions or feelings or
to not allow them to be identified, especially if they are unpleasant ones. It’s okay to laugh and smile,
but being angry and crying are looked at as negative. It makes much more sense to me why I have a
hard time identifying the anxiety and stress, or where its coming from.
As I have come to notice, through my personality, I am always on the go. I always need
to multitask, and sometimes when I’m running behind I grow weary, and feel anxiety. The issue
is I don’t like letting people down, and feel like I am doing so when running late, or not being
finished when I thought I would be. I also have a full schedule with my daughter and school on
top of everything else, so it makes me anxious I won’t finish everything when it needs to be
done. I think being able to acknowledge this emotion is almost more important than fixing it.
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When I think about the category of confusion, I often feel the emotions chaotic, and maybe a
little foggy. When I go through my day, trying to accomplish everything, sometimes my life feels
chaotic, like I almost have no control over it. The funny thing is I control my life, I have no structure,
and this is why my life is chaotic. I own a business where I have complete control over what happens,
yet I let the control slip through my hands each and every day because I have so much going on.
Foggy is a sensation I get when I think over my day and what I accomplished. Sometimes
I feel unaccomplished because half of my day is a blur. Thankfully as suggested I have started
carrying my planner around more often. This helps me to try and stay more focused, check off
my list, and look over what I actually did throughout the day. This creates a little less chaos
grumpiness, rage.
Anger isn’t something that I thought that I never felt. Not because I don’t get angry from
time to time, who doesn’t? Once I looked at the list associated with anger, I realized I do in a
general way feel some of these emotions daily, more often than not. Frustration comes to me
throughout my days do to much of the other emotions I have. It comes from feeling
unaccomplished, or running behind. Learning to cope with these emotions is what is necessary
Irritation can literally come from driving on a busy road, dealing with a cranky baby, or
even going into the grocery store. I often feel impatient waiting, or when people drive like idiots,
because I always have so much going on, and if I won’t allow myself to be late on my own
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standards, why do I have to allow the people around me make me late. Planning is usually
something I am good at, even if it is down to the T, so allowing for others to take over my
schedule is frustrating.
unhappiness, rejection.
Sadness is a tough one for me, especially to have the time to acknowledge it. I have the
emotions of insecurities and loneliness quite a bit. My insecurities come from my lack of really
knowing who I am, and what exactly I am doing. I have grown in the last several years in
knowing more about myself, but there’s always more to learn, and I always feel like I will never
fully know. Loneliness is something I struggle with because of the lack of championship.
I stay busy when I don’t have my daughter, because I try to have a clearer schedule
when she is home. She is only 4 years old, and I don’t want her to have to feel lonely when I’m
right next to her. Staying busy with my job and school seem to keep my head where it needs to
be, but that split moment you have, to sit back in your office chair and think of the things you
could be doing with your friends, or if you had a boyfriend happen every so often.
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SHAME: guilt, embarrassment, humiliation, invalidation, regret,
remorse, mortification.
The emotions of shame happen when I say something or do something I am not proud of.
Like being frustrated at the driver in front of me, and having pent up feelings about a person I
don’t even know. Allowing someone I don’t know to control my emotions is unhealthy, and
doing something else when I should be doing something productive. Very rarely do I have time
to get away from my schedule, even going out to lunch can put me behind.
I wouldn’t say that embarrassment is something I deal with a lot, but I feel this emotion
from time to time. I think there’s several different kinds of embarrassment you can experience.
If my daughter acts out in public, I not only feel embarrassed because I know I taught her
better, but that the people around me believe that I haven’t. Embarrassment can come from
your mother trying to make you go red in front of a friend or new boyfriend when she shows old
sympathy, sentimentality.
Love is a pretty emotion that I like to feel, and often allow myself to acknowledge this
one a little more than the others. The feeling of love is lovely, but honestly not all of the time. I
have the emotion caring, especially when it comes to my daughter, my family or a couple close
friends. I care about the work I put out in regards of my job, and school. Even the things I do to
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help others is showing care for them, but also my performance. I have compassion for others,
and often can feel the emotions with in them whether it’s good or bad. I try to be kind to others,
Joy in my life comes from contentment. Although through all of the other emotions I
described feeling, I have contentment in my life. It’s getting through my days that are tough,
but enjoying where I am, what I do, how I do it. I have a very smart 4-year-old who loves
school, loves people and enjoys her life. I have the ability to make or break my schedule when
necessary, even if it does make me feel a little anxious at times. I have hope for my future, I
have hope for my daughter’s future, and a better life for the both of us.
Although I feel many emotions on a regular basis, I often ignore them. Going through
them one by one has made me understand some of the things I’m feeling throughout the day
when I don’t allow myself to stop and think about it. Taking a few moments from time to time is
now my prerogative so I can allow my life to be more focused, and enjoy my days a little better.
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References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
22
Unit 5: Dealing with Stress: Coping Strategies
5
Unit
Information to Remember:
Key Learning Point: Cognitive restructuring means changing a perception from a negative interpretation
to a neutral or positive one, making it less stressful. This process is also called reappraisal, relabeling,
Key Learning Point: Humor is a very complex phenomenon. There are many types of humor, including
parody, satire, slap-stick, absurd/nonsense, black, irony, dry, and sarcasm. Self-parody is thought to be
the best type of humor to reduce stress, whereas sarcasm is the worst. (Seaward, 2015).
Key Learning Point: There are several road blocks to effective time management, which impede
productivity and, in essence, rob is of valuable time. They include Type A personality, workaholism,
Self-Assessment Exercise:
The mindfulness that is attached to all of these practices is a pretty powerful
thing. Just giving your time to relax. To breath. To clear your mind. It’s an
amazing thing, and can do wonders for your brain. I find that any time I have a
moment, I close my eyes and listen to my breathing, once I hear it, I am able to
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direct it to deeper and deeper breaths. That alone helps me feel calmer, even if I
have thoughts or stress flowing through my head, I feel more put together when I
Journal Writing:
After going through and participating in both meditations, I decided to write about my
experience with the Mindful Self-Inquiry for Stress and Anxiety. I have noticed each and every
time I give my body the experience to be thoughtless, to allow my body peace for even just a
moment, I catch my breath, and I can feel more balanced almost instantly. This is something I
have struggled with for the better part of this year substantially, but internally even longer.
Sometimes just learning how to breath is enough, sometimes being able to feel and see
your breaths can help enough to give you hope and to allow you to continue the process, for me
this is true. As soon as I start breathing, it’s so easy to push out all of the issues and thoughts
going on in my life, to not allow them to take over my mind, invade. When I closed my eyes, and
just focused on my breaths, I heard the air passing through my body, inflating and deflating my
stomach, felt it going down my throat and into my esophagus, and noticed how my back
As I continued with my deep breaths and started focusing going through the process of
my whole body one part at a time, noticing and feeling, acknowledging feelings etc., I noticed a
lot. Starting at my toes, the feeling of my shoes on my feet, the soreness that is in my left knee,
the tightness of my thighs. I also noticed some aching throughout my back, up my spine and
into my neck. My hair that falls on to my shoulders, my left shoulder began to twitch, my
fingertips rested upon my leg. I then began down my left side, and noticed the ache from
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sciatica running down my right leg, the soreness left in my ankle after spraining it, just noticing,
acknowledging, accepting.
Once this practice was over, I started to listen to my breath again, in and out listing to
the air in my body to refocus my mind. I started to allow my emotions to come in and out,
thoughts to roll by, as I allowed them to, I tried not to focus on any individual thought or let
There are the normal things of life that I let bother me, like being a good mom, giving my
daughter all she needs to thrive in life, building a better future for us. Things like paying bills on
time, having enough jobs to assure I can pay all the bills, and not worry about endless calls from
creditors. Putting my all into work, so I am able to succeed with building my business, which in
turn will help me with the prior issues, and of course finishing assignments perfectly, on time,
and correctly.
All of these issues above give me small anxiety’s, that can build up to larger one’s if I put
too much pressure on myself. Like I read, sometimes we get anxiety about our anxiety, this is
true for me. I noticed yesterday as I was getting my daughter and I ready for church, I began to
get anxious because I was rushing around finishing all the little odds and ends. Things like
getting my daughters juice, and a snack just in case, making sure I had everything we needed
for church, not locking myself out of the house, again. I caught my self-getting anxious, and I
sat down and started breathing. So, what if I’m late, my church doesn’t care, why do I so much?
I let my mind sink deeper into the many issues I have allowed to take me over the last
few years. The hurt and pain I’ve been through, and have aloud to hover over my life. Times
when I’ve felt so lost, I didn’t know which way to turn, or when it was hard to take a deep
breath. All of these things are true in my life, but just because I once felt them, does not mean I
need to continue to, continue to remind myself daily about them, give up on my future because
my past has had a few bumps. I can’t even begin to explain how I’m thankful for all of the ugly
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in my life, because it has brought me to where I am now, and although that place may not be
I have learned a lot through my troubles, and began to realize in the middle of my
meditation that it’s okay to be hurt, It’s okay to have learning lessons in our lives. It teaches us
about who we are, what we need in our lives, and the determination we have to get through it
all. I am a better person now then I was before I went through the pain, and I can be thankful
about that.
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
26
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
6
Unit
Asian cultures, where breath is thought to give the body energy. Diaphragmatic breathing is
Key Learning Point: The practice of meditation can lead to an altered state of consciousness, where
sensory perceptions are different from those of normal walking state of consciousness. Perceptual
Key Learning Point: Mental imagery describes the ability of the unconscious mind in generate images
that have a calming, healing effect on the body. Visualization is one aspect of mental imagery,
wherein there is conscious direction of self-generated images. Guided mental imagery is a variation
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Self-Assessment Exercise:
Learning how you speak to yourself, the thoughts that cross your mind daily
about yourself is a great practice to apply to your life. As most people, you
probably don’t even notice some of the thoughts that tend to creep through your
mind, on a good or bad day, you can be saying some pretty negative things to
yourself. When you speak positive things, and learn how to care about yourself,
things begin to change. Being kind and loving yourself, will soon teach you how to
be kind and love those around you better than you ever have before. (Seaward,
2015).
Journal Writing:
Mindful of how you interact with yourself?
I very often send myself unkind messages throughout the day, and for a long time I wasn’t
even aware of it. As time went on I realized it, but I had no idea it was affecting me. When I’m down,
it’s even worse. I tell myself I’m fat any time I look in the mirror or try on a pair of jeans that used to
fit me, I call myself a bad mom when I can’t do more for my daughter, and I call myself a bad
daughter when I can’t do more for my parents. I get frustrated when I can’t figure out a school
assignment on my own, and call myself useless when I hand a paper in late.
I would never talk to someone I know like the way I talk to myself, not a friend, an enemy, or
an acquaintance. The worse part of all of this is that I would never want my daughter to speak to
herself like I do, but how is she supposed to learn something different when this is what she hears
from me? It’s funny, anytime I’ve criticized myself in front of people, and they would comment such
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as “compare yourself to..” I would always comment back that I am not comparing myself to so and
I always felt we needed to be tougher on ourselves, self-motivation so to speak. But all too
often we may be a little tougher then we should be. I have noticed when I’m having a bad day, when
nothing I am doing is working out the way it should, I talk worse to myself. As the day goes on, I
often feel more stressed, anxious, achy, tired, and sometimes have more side effects. I now know that
the stress in my life causes me headaches, and these could all be related to the lack of loving self-talk.
Seeds of suffering?
I know what you speak, you can learn or even convince yourself of whatever it is your saying.
That being said, I surly think I would feel much better if I stopped doing this to myself. I recently
have tried to be more aware of what I am thinking and speaking to myself, and it’s no wonder I have
low self-esteem. This is something I have been trying to be more conscious about, so I can improve
the way I see myself, not only for me, but for my beautiful daughter.
It is hard to look past when people are going out of their way to push your buttons. Sometimes
it feels impossible to stay calm and collected. It’s true that everyone is going through something,
which can affect them differently than anyone else. Even anxiety from good things is still anxiety. You
better believe that others have a dark part of their life just like you, and we don’t all the time know we
have frustrations until we are forced to recognize them. It’s hard for us to practice love and kindness
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Reflection on writing?
Through this class, and through all of the reading, I believe I finally know where I am. I may
not know all the details, but I am getting better with dealing with issues, being less stressed, going
with the flow even when it can be frustrating. My life has improved mentally the most, my daughter
I have full intentions of continuing all of these meditation practices because it has put my past
all of my stress and anxiety about the past, people who have hurt me, hang ups that I wasn’t able to
move past for quite a while. What an amazing feeling it is to finally get back to me, or close to it. I
have been growing through this class more than any other class personally, and I cannot wait to put all
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References
7
Unit
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Anaerobic (without oxygen) is short, intense, and powerful activity, whereas aerobic exercise (with
oxygen) is moderately intense activity for a prolonged period of time. Aerobic exercise is the better
Key Learning Point: The body adapts, either negatively or positively, to the stress placed upon it. Proper
physical exercise will cause many adaptions that in the long term are through to be effective in
reducing the deleterious effects of stress by returning the body to a profound state of homeostasis.
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Physical exercise allows the body to use stress hormones for their intended purpose, detoxifying the
Key Learning Point: Because of the global condition of soil depletion, even a healthy diet is considered
deficient in the essential vitamins and minerals so that supplementation is encouraged. It’s a scary
thought that living off the earth isn’t enough anymore, especially when supplementation is just that, a
man-made substance that we will need to rely on, until when; we run out of the ingredients to make
Self-Assessment Exercise:
Nutrition can be an amazing asset to your body. Learning how to care for
yourself through the food you put in your body, be able to acknowledge what is
good and bad for you, what you need on a daily basis. Food is energy if you use it
the right way, but if you do not, it can be more poison introduced to your body,
which in turn can lead to the same results as if you are to smoke. Finding a
balance is key, or it can turn into a stressful situation, which brings us back to
everything else in life. Food can be fun, healthy and delishes, it can help you
balance things with in your body, and move you to the next stages of your life if
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Unit 8: Physical Exercise and Activity
8
Unit
Information to Remember:
Key Learning Point: Hatha yoga is known to decrease episodes of chronic pain, particularly lower-back
pain. This is such a good thing with all of the sitting Americans do, the inactivity can cause problems,
and make you more prone to pain. Practicing yoga rather than taking pain medication can revert this
Key Learning Point: The Chinese believe that poor health is a result of blockages and congestion in the
flow of internal energy, which is turn lower’s one physical resistance and makes one vulnerable to
various pathogens. If it isn’t bad enough that we fill our bodies with voids, and that the world around
us is full of gasses that only make our situation worse. One step at a time, one day at a time we need
to make our internal energy flow freely, so we are able to live a longer healthier life. (Seaward,
2015).
Key Learning Point: Although the primary purpose of food is as a source of nutrients, many people use
food as a means to fill an emotional void created by stress. Whether stress come from work, or your
significant other, your children, or other items in your life, we are prone to fill our bodies with feel
good items, which in turn make us feel worse. It’s a cycle that never gets better until we acknowledge
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Self-Assessment Exercises:
Learning our personalities and traits, where we’ve acquired them from, and
how they either benefit us, or hurt us is important. There are things we can
change, like our attitudes if we find them to be negative. We tend to think that we
or someone else is just stuck in their ways, but this isn’t true, and before you give
up on yourself you have to change your outlook. Giving up before you start,
stressing over something that hasn’t happened yet, these are things that
Journal Writing:
As I was reading through the journal, I read all of the qualities one should learn to obtain
regardless of their upbringing. I also read about how your personality may be directly related to
your upbringing, your relationship with your parents etc. Also acknowledging that we are able to
change them if we so wish to. I find this very interesting, and it caught my eye immediately.
When I began the practice, I was genuinely picturing people I am very close with, best
friends, family, and I see myself carrying all these traits for them. But, I can have a harder outer
shell to a stranger, someone I’m not formilliar with. I am a very nice person to everyone, doesn’t
matter color shape or appearance, I give every person an equal opportunity. But sharing these
personal traits with strangers, putting myself out there like that vulnerable, easy access. I’m not
OPENNESS:
As mentioned above, thinking of a best friend whom I discuss everything with, a family
member I’m really close with and do not need to explain myself to, I am very open. I think about
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telling them my deepest darkest secrets, and them coming back to me with the same kind of
juicy drama. I don’t do to well with actual drama, which is why I may not be as open to a
stranger. I will give them the same courtesy as a friend, they just won’t have an open
EMPATHY:
Empathy is something I am strong in. I can relate to just about anyone at this
point in my life, and I actually can appreciate it more as I get older. Just today, a lady I work for
was telling me a story about her daughter, and I’m the one who actually brought it up. I’m not
very close with her, but she is someone I have worked for, for close to a year. I knew her
daughter was going through some medical procedures, and through it all, I have been asking her
how she’s been doing. She had explained some of the difficulties that happened during and after
the surgery, and I really just felt like I could place myself in her situation.
COMPASSION:
I believe I share Compassion for anyone who is willing to share a story. Using the same
example as above, I felt anxiety after her sharing her story about the surgery her daughter had
endured. I wanted to take the pain away, or share it with her so she didn’t have to go through it
by herself. I haven’t been through anything like it, but I felt I had after I heard about it, I could
LOVING-KINDNESS:
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As far as Loving Kindness goes, I never wish anyone an ounce of harm, not my worst
enemy. I guess that has a lot to do with the empathy and compassion I carry for and with
people. I hate seeing people suffer, especially my friends. But the way some of society has
turned out, I believe there are people who need to go through problems before they can get out
of situations. That doesn’t make me not want to carry some of their burdens through it all, I just
know rick bottom sometimes can help a situation and sometimes can’t.
SYMPATHETIC JOY:
I love seeing people happy. I’m quite capable in rejoicing in someone’s happiness and
joy, maybe better then in rejoicing in my own. I want to get my degree so I can furthers
understanding of nutrition and fitness and health and wellness so they can further my voice, and
teach others. Getting my degree is only half the battle, the rest lies in the hands of others. So, if
these people are benefitting and spreading the word I’m also rejoicing in my own
accomplishments. It’s not about a pay check, but about helping people lead the happiest
EQUANIMITY:
I feel as though I give every person I run into daily an equal opportunity to be treated
with kindness and love. I will be the last person in the world to judge and make you feel
uncomfortable. But, I say that with a slight edge. Life is different than it was 20, 30, 40 or more
years ago, people are different, and the first chance you test me, is the first-time things will be
changed. I have built up a lot of boundaries around myself. That being said, equanimity changes
when someone treats another bad, or expects handouts, or are putting out things they don’t
want to produce. I have been through this cycle too many times to not see the red flags.
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Summary
The thing is, I am a very compassionate person, but as soon as you cross me, I
will be quick to rid you of my life. Its more for my own sanity, and I feel as though I’m okay with
it. I feel like people come and go in your life, and it’s a good learning experience regardless of
the outcome. I have a daughter, and her life means more to me then someone who has issues
and a drama filled life. Otherwise I am quite receptive to feel and love others as they were my
own.
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
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9
Unit
cause of stress. In many cases, several coping techniques should be used together. There are so many
Key Learning Point: When people bond together in friendship in times of trouble, they are better able to
cope with problems at hand. There is mental, emotional, physical, and spiritual strength in numbers.
Social-support groups provide coping that individuals cannot generate themselves. This goes without
saying having a friend to talk to during any moment in your life, good bad, or indifferent it makes
your experience that much better. Why not use what’s right in from of you? (Seaward, 2015).
Key Learning Point: Prayer, the original chat room, is one of the oldest coping techniques known to
human kind. Just like talking to a friend, sharing through the good and the bad, talking about
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situations acknowledging what you are going through and being thankful for it. Such a beautiful
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
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References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
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