HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

1
Stress Management and Prevention
Program Resource Guide

By

Heather Boschen

HW410: Stress: Critical Issues in Management and Prevention

February 12, 2019

Table of Contents
UNI T 1 THE NATURE OF STRESS

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

Assignment..................................................................................................................................................
Journal Writing ...........................................................................................................................................

UNI T 2 THE PHYSI OLOGY OF ST RESS

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

Assignment..................................................................................................................................................
Journal Writing ...........................................................................................................................................

UNI T 3 PSYCHOLOGY OF STRESS

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

Assignment..................................................................................................................................................
Journal Writing ...........................................................................................................................................

UNI T 4 PERSONALI TY TRAI TS A ND THE HUMAN SPI RITU ALI TY

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

Assignment..................................................................................................................................................
Journal Writing ...........................................................................................................................................

UNI T 5 DEALI NG WI TH STRESS: COPI NG STRATEGI ES

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

Journal Writing ...........................................................................................................................................

UNI T 6 RELAXATION TECHI QU ES 1: BREATHI NG, MED I TATI ON,

AND MENTAL I MAGERY

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

Assignment..................................................................................................................................................
Journal Writing ...........................................................................................................................................

UNI T 7 NUTRI TI ON AND STRESS

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

Journal Writing ...........................................................................................................................................
UNI T 8 PHYSI CAL EXERCI SE AN D ACTI VI TY

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

Assignment..................................................................................................................................................
Journal Writing ...........................................................................................................................................

UNI T 9 APPLYI NG STRESS: CRI TICAL I SSUES FOR MANAGEMENT

AND PREVENTI ON TO YOUR PROFESSI ONAL LIFE

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

ADDI TI ONAL I NFORMATI ON

REFERENCES 19
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 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: There are many health problems that may arise due to stress. Stress can have a
negative effect on your health if it is not handled properly. Stress can cause insomnia. Emotional
stress is thought to be a primary cause of insomnia (Seaward, 2018).
Key Learning Point: It’s not just the changes we encounter that affect our stress levels, but also how
we engage with these new changes (Seaward, 2018). More of our encounters with people are
online these days. This can lead to a person feeling overwhelmed trying to stay in touch with
everyone.
Key Learning Point: Stress in the workplace can lead to a mental burnout. Stress in the workplace is
at an all time high. Individuals should take advantage of an employee assistance program if
available (Seaward, 2018).

Assignment:
This Assignment is to develop self-awareness of stress reactions on an individual basis Construct your own
mandala emphasizing the components of mental, spiritual, and physical and emotional wellbeing.

The first part of my mandala is my physical health. Keeping my body healthy by staying active and eating
healthy foods will help to eliminate unwanted physical stress. My emotional wellbeing is very important to
me and this is the largest part of my mandala. My environment is also very important to me. I like to keep
my home peaceful but fun as well. Spiritually I want the things that I believe to be my main values. I want
my values to guide my decisions and actions. I feel that where I live, my home, helps me balance my
wellness paradigm. I feel that since making the move from the city to out in the country has helped me to
find more balance. (Seaward, 2018).

Journal Writing:

Situation Start Midway End

Not getting enough sleep. 9
Taking on too much at one time. 8

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Organizing my home. 5
Youngest daughter having kidney surgery in the near 9
future.
Helping my oldest son find a good college. 3
Finding and making time to spend time with my husband 6
away from everyday routines.
Keeping up with school work. 3
Maintaining a healthy diet. 2
Not spending enough alone time with each of my 4 6
children.
Finances. 9

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

Harbinger Publications, Inc.

5
 2
Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Chronic stress can lead to excessive wear and tear throughout the body.
(Seaward, 2018). Three systems are directly involved with the physiology of stress: the nervous
system, the endocrine system, and the immune system, all of which can be triggered by perceived
threats (Seaward, 2018).
Key Learning Point: Stress and Disease. There are several factors that act in unison to create a
pathological outcome. These include the cognitive perceptions of threatening stimuli and the
consequent activation of the nervous system, the endocrine system, and the immune system
(Seaward, 2018). Stress can lead to serious health problems. Some of them are: migraines,
peptic ulcers, asthma, and hypertension (Seaward, 2018).
Key Learning Point: Mindfulness can play a pivotal role in stress reduction. The practice of moment-
to-moment mental awareness brings focus to what is happening only in that moment. In this
moment you can make a change (Stahl & Goldstein, 2010).

Assignment:
Neuroscience and Neuroplasticity

Neuroscience is the study of the nervous system, including the brain, spinal cord, and networks of
sensory nerve cells called neurons. Neuroplasticity is the change in neurological pathways and
synapses that happen during certain factors like, behavior, environment, or neural processes.
Neuroplasticity is the ability for the brain to recover and fix itself. This allows the brain to recover
after disorders or injuries. Five diseases that occur when the nervous system is affected by stress are:
tension headaches, irritable bowel syndrome, coronary heart disease, migraine headaches, and
bronchial asthma. One disease that occurs when the immune system is affected by stress is allergies.
An allergic reaction is initiated when a foreign substance, or antigen (e.g., pollen, bee venom, dust
spores), enters the body (Seaward, 2018).

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Journal Writing:
There are some things that can stress me out or give me anxiety about people. The people that I care
about like, my family can cause these issues for me. Right now, my youngest daughter is going to
have surgery to fix her kidney reflux. This has been causing a lot of anxiety. My oldest son is going
to graduate high school this coming spring and he is applying to colleges. This is stressing me out a
bit because I want him to get into the college that he wants. My son starts to stress out about it and
then I start to stress out!
How is stress or anxiety about work affecting your life?
There are a couple things at my work that really cause me to stress out. The first would be a
certain co-worker that is unable to perform his job properly and I must go behind him and clean up his
messes. I have been complaining to management for 5 years about this person and nothing has been
done to correct the problem. The second issue I have with my work is that we did not get a raise this
year. I feel that I work so hard for nothing. It is hard to stay in this position, but I have been here for
10 years and I love my job.
How is stress or anxiety about the world affecting your life?
I try not to stress myself out or have anxiety about the world to much because this is
something that I cannot control. I do feel like the world is starting to become a bad place to be
because of all the violence and pollution. I guess I feel a bit anxious about what the world has come
to and is becoming but, this is something that is out of my control.
How is stress or anxiety about food and eating habits affecting your life?
I do not typically feel stressed or anxious about food and eating habits. There are days that I
know I need to make better choices about certain foods but overall, I eat a healthy diet.
How is stress or anxiety about sleep and sleeplessness affecting your life?
Sleep and sleeplessness is a big stressor for me. I have been dealing with insomnia for the
past three years. The insomnia seemed to start shortly after enrolling in college. I work full-time,
have school full-time, and I am also a full-time mother to four children. I have seen my doctor about
not sleeping. My doctor has prescribed me medications to help with sleep, but I do not want to rely
on a medication to put me to sleep so I do not always use the medication. I was told by my doctor
that the medication would be short-term to get me through school and the amount of stress I have in
my life with work and children. When I am not sleeping very well I can tell a big difference in my
overall mood and stress levels. Sleep affects my life the most and this is something I am working on
to improve.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I know that I am not getting enough physical activity, and this does cause me some anxiety. I
am so busy with everything else going on in my life that I just do not have the time or energy. I know
that physical activity will help me sleep better and also relieve stress, but I cannot find the time to get
much physical activity into my schedule. Some say to get up early or stay up later to get in the proper
physical activity, but I have insomnia so when I can sleep – I take advantage. By the time I fall asleep
most evenings I am only getting 4-5 hours of sleep. This is very stressful and does not help me when
it comes to physical activity.
Looking back on everything I wrote, I think that there are areas in my life that really need to
be addressed. I do not want to become sick from stress and lack of sleep.

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.

7
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.

8
 3
Unit

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Many theories attempt to explain the psychological nature of stress and how
humans attempt to deal with the problems they face. These theories are based on the many
aspects of psychology, including personality, emotional responses, perceptions, and a wide range
of human behaviors (Seaward, 2018).
Key Learning Point: Stressors fall into two categories, according to psychologist Wayne Dyer: guilt
and worry (Seaward, 2018). Guilt and worry distract one from the present moment can make a
person unable to conquer stress and attain inner peace (Seaward, 2018).
Key Learning Point: Both anger and fear are thought to be survival emotions. When conscious
thoughts are combined with these innate reflexes, feelings are magnified rather than resolved,
leading to an unbroken cycle of stress (Seaward, 2018).

Assignment:
This Assignment is to develop self-awareness of stress-prone and stress-resistant personalities and
identifying obstacles or roadblocks on the path to human spirituality.

We can learn from the Tibetan culture that stress is suffering. In the words of the Dalai Lama, “I think
there are two kinds of desire. Certain desires are positive, a desire for happiness. It’s absolutely right. The
desire for peace. The desire for a more harmonious world, a friendlier world. But at some point, desires can
become unreasonable.” The common view of theorists is that stress is unnecessary suffering. The theorists
views also suggest that becoming more self-aware and self-acceptance can help to combat stress. Five
ways I can improve my communication style are: be courteous, honor the "touch it once" rule, maintain
polite eye contact, resolve communication problems, and learn to be technologically multilingual.
(Seaward, 2018).

Journal Writing:
During the five-minute mindful breathing exercise I found it hard to relax. I noticed my mind would
often wander from focusing on my breath. I would think about things that I needed to be doing and I
was also worried that I would be interrupted by my children. When I was able to focus on breathing I
noticed that I felt more calm. Physically I went from tense to relaxed very often. Emotionally I felt

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frustrated because I could not relax completely. I realized that I need to take more time like this by
myself. I could always tell my children what I am doing and ask them to please not interrupt me for a
while unless it is an emergency. The things that were coming up in my thoughts were things like: did
I pay that bill or how much laundry is there to be done. I was also thinking about going back to work
after the holidays and knowing that for a few days work will be stressful. The things at home are
things that can be done eventually and are not urgent. Work is something that I will just have to deal
with but I can be more mindful about how I am dealing with my stress at work. I think I will try to
practice this exercise daily so my body and mind can learn how to relax better.

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.

10
 4
Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Personality comprises several traits, characteristics, behaviors, expressions,
moods, and feelings as perceived by others (Seaward, 2018). Personalities can be classified as
either stress prone or stress resistant. Self-esteem is an important part of a persons' personality.
Low self-esteem attracts stress; high self-esteem seems to repel it (Seaward, 2018).
Key Learning Point: The term spirituality is being said a lot more in the Western world. Although
stress seems to be omnipresent in American lifestyles, there also appears to be a spiritual
awakening taking place (Seaward, 2018). There are many viewpoints of human spirituality.
Stress and fear can become a roadblock for spirituality. Coping and relaxation techniques can aid
in the spiritual process of centering, emptying, grounding, and connecting (Seaward, 2018).
Key Learning Point: People are constantly trying to change, improve, and manipulate their behaviors.
Behaviors associated with poor health are those most often targeted for change (Seaward, 2018).
The Stages of Change behavior modification model acknowledges that falling back on old
behaviors is part of the process of refining the skill or new intended behavior (Seaward, 2018).

Assignment:
This Assignment is to develop self-awareness of behaviors and values to use in managing stress on an
individual basis.

Self-Esteem is the sense of underpinning self-values, self-acceptance, and self-love; thought to be a

powerful buffer against perceived threats (Seaward, 2018). Self-esteem can affect a persons' capability to
cope with stress. Having a good internal relationship with yourself will lead you to less stress and overall
happiness. A poor internal relationship carries over into weak relationships with family, friends, co-
workers, and other people with whom you come in contact (Seaward, 2018). Values to me are our
thoughts, attitudes, and behaviors towards others. . Attitude I feel is the way a person expresses their values
and beliefs. Beliefs I feel are something a person values and works toward growing that belief.

Journal Writing:

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 5
Unit

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Cognitive restructuring means changing a perception from a negative
interpretation to positive one. Negative thoughts can suppress the immune system. When there
seems to be nothing positive in a persons' life, acceptance of the situation is suggested (Seaward,
2018).
Key Learning Point: Humor, like stress, is a perception and is not a positive emotion. Self-parody is
thought to be the best type of humor to reduce stress, whereas sarcasm is the worst (Seaward,
2018).
Key Learning Point: Time and money are considered the two primary resources but people tend to
waste both and this results in disaster. Time management is key to reduce stress. Delegating
responsibilities, scheduling interruptions and personal time each day, editing your life to the bare
essentials, and using strong organizational skills (Seaward, 2018).

Journal Writing:

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 6
Unit

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
KeyLearning Point: Diaphragmatic breathing is thought to be the easiest method of relaxation. Diaphragmatic breathing is known to
decrease episodes of chronic pain and can be done anywhere (Seaward, 2018).
Key Learning Point: Meditation is thought to be the oldest form of relaxation. Meditation can
decrease resting heart rate, decreased resting blood pressure, and decreased resting ventilation,
suggesting that there is a connection between mind and body that can profoundly influence
homeostasis (Seaward, 2018).
Key Learning Point: Mental imagery describes the ability of the unconscious mind to generate
images that have a calming, healing effect on the body. Mental imagery can decrease episodes of
chronic pain and is often used in combination with other stress-management tools (Seaward,
2018).

Assignment:
Diaphragmatic Breathing and Imagery and Visualization

Diaphragmatic breathing is controlled deep breathing. During diaphragmatic breathing you breathe from
the diaphragm rather than the chest area. Diaphragmatic breathing promotes concentration on one body
sensation: feeling air slowly pass through the nose or mouth, down into the lungs, and then return via the
same pathway (Seaward, 2018). This creates relaxation in the body. There are three steps that are
important when you engage this technique. 1. Comfortable position. 2. Concentration, 3. Visualization.
Tranquil natural scenes are one of the ways a person can use imagery and visualization to relax. Another
way a person can use imagery and visualization is systematic desensitization. During systematic
desensitization a person uses his or her imagination to help overcome anxiety related to a specific situation
by building up a tolerance to the stressor through progressive exposures to it (Seaward, 2018).

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Journal Writing:

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 7
Unit

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Physical exercise is a form of stress. The enactment of all the physiological
systems that the fight-or-flight response triggers for physical survival (Seaward, 2018).
Key Learning Point: Proper physical exercise is effective in reducing the effects of stress by returning
the body to a profound state of homeostasis. To get the benefits of physical exercise, four criteria
must be met: intensity, duration, frequency of training, and mode of exercise (Seaward, 2018).
Key Learning Point: Food affects not only the physical body, but the mental, emotional, and spiritual
aspects as well. Spiritual nutrition suggests ensuring a balance in all aspects of food, including
the acid/base balance (Seaward, 2018).

Journal Writing:

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 8
Unit

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: Yoga is a Sanskrit word meaning “union,” which is accomplished through
meditation. Hatha yoga is one of five types of meditation. It emphasizes physical balance and
can reduce low back pain (Seaward, 2018).
Key Learning Point: Chi is a Chinese term representing the universal life energy that surrounds and
permeates everyone. There are four principles in T’ai Chi: fasting the heart, returning to nature,
Wu-wei, and winning by losing (Seaward, 2018).
Key Learning Point: There are six qualities for interpersonal mindfulness. Openness, empathy,
compassion, loving-kindness, sympathetic joy, and equanimity.

Assignment:
Prepare a rationale and expected results from implementing mind/body exercises or practices within an
employee wellness program to reduce stress. [Scenario]

Physical exercise and mind/body practices all reduce stress in the workplace. Involving employees in
these practices will, improve employee morale, fewer employee absences, and have an overall
reduction of health care costs.

Journal Writing:

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 9
Unit

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: No one strategy works for all people in all situations to cope effectively with the
causes of stress. Information seeking is a coping technique that helps to increase awareness of
facts regarding the problem at hand (Seaward, 2018).

Key Learning Point: Stress can induce a sense of personal violation. When feelings of anger are not
released correctly, they become toxic. Forgiveness allows these feelings to be released so that a
peaceful resolution is the final outcome (Seaward, 2018).

Key Learning Point: Prayer and meditation are not the same thing. There are many different ways to
pray, intercessory prayer is the most common type in times of crisis (Seaward, 2018).

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Additional Information
Book:

Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc. (Primary)

Article:

Stoewen, D. (2019). Dimensions of wellness: Change your habits, change your life. [online] PubMed
Central (PMC). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/
(Secondary)

Websites:

https://www.mindbodygreen.com/
https://www.wellandgood.com/
(Primary)

Video:

TEDxOmaha (2019). Wellbeing:. [video] Available at:

https://www.youtube.com/watch?v=XLvAG8i9PF8
(Secondary)

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 References

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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