Cragas Unit 9

KAPLAN UNIVERSITY
HW410 Stress: Critical Issues in

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

Program Resource Guide
By
Crystal Ragas
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
May 01, 2018

Total Points = 2
Table of Contents
UNIT 1 THE NATU RE OF STRESS
Information to Remember........................................................................1
Self-Assessment Exercises.......................................................................1
Journal Writing.........................................................................................2
UNIT 2 THE PHYSIO LOGY OF STRESS
Journal Writing.........................................................................................5
UNIT 3 PSYCHOLOGY OF STRESS
Journal Writing.........................................................................................9
UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY
Information to Remember......................................................................11
Self-Assessment Exercises.....................................................................11
Journal Writing.......................................................................................12
UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES
Journal Writing.......................................................................................18
UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,
AND M ENTAL IM AGE RY
Journal Writing.......................................................................................22
UNIT 7 NUTRITI ON AND STRESS
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Journal Writing.......................................................................................26
UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T
AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E
ADDITI ONAL INF ORM ATIO N
REF EREN CES
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Unit
Unit 1: The Nature of Stress

Information to Remember:
 Key Learning Point: Assessing your personal level of stress. This is
important because in order
to help others, we need to know how much we can handle. We are all
humans and we are best equipped to help others when we are healthy
ourselves. Knowing how to help other asses their level stress will
beneficial to anyone going into the health care world, whether its
conventional or alternative. (Seaward, 2015).
 Key Learning Point: Identify areas of possible health risks related to
stress. Knowing what causes stress the best way is to alleviate some of
the stress. For example, my kids cause me a lot of stress, but being
aware and mindful of that helps me deal with each situation a little
better and be less stressed over all. (Seaward, 2015).
 Key Learning Point: Examine mindfulness as a practice. Being mindful
is taking the time to focus on one thing at a time. Breathing is a
common first but eating something simple can help you learn as well.
Clearing the other thoughts out of your mind to focus on one thing will
be challenging at first, but with practice you will be able to be mindful
in more areas of your life. (Seaward, 2015).
Self-Assessment Exercise:
The exercise was to make a pie chart of our areas of health. We were to
weigh our mental, spiritual, physical and emotional wellbeing. My chart had a
slightly larger spiritual health section. Emotional, mental and physical sections
were the all the same sizes, but a little smaller than my spiritual health. Though
having all four sections equal is considered to be the healthiest, I think having a
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larger spiritual section is the second best. I think it’s easier to get the other three
if you are spiritually healthy. (Seaward, 2015).
Journal Writing:
Unit One Journal Writing
Complete the Journal Assignment entitled: “How Stressed
Are You?” Directions are found on pages 11 and 12 of the
Mindfulness workbook. List the situation on the left. Use a rating
scale of 1 through 10 for the start, midway, and end. You will use
this Journal Assignment as a way of mapping your stress
throughout the course. Keep it handy and refer back to it often.
Situation Start Midway End

Packing 8 7 3
Getting my class work done 5 4 3
Putting my kids to sleep 5 6 3
Meal planning 4 3 2
Finding new specialty doctors for my kids 8 8 3
Switching health insurance companies 8 6 3
Making sure I have all prescriptions filled 7 5 2
Learning new choreography for my Zumba class. (I 6 4 1
teach)
References
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.
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(Stahl & Goldstein, 2010).
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Unit
Unit 2: The Physiology of Stress

Key Learning Point: Explain the cause of stress. Stress is caused by the flight or fight response. It
happens whenever we are faced with a situation that startles us. It could be something simple or
something big in our lives. (Seaward, 2015).
Key Learning Point: Know the effects of stress on the body. Stress weakens the immune system and can
cause many illnesses ranging from the common cold to irritable bowel syndrome. It can cause
headaches and ulcers as well. When stress isn’t handled properly, it can wreak havoc on the body.
(Seaward, 2015).
Key Learning Point: Examine the mind-body connection. In western medicine the mind and body are
seen as separate issues, but the two could not be more connected. As we learn more about the mind-
body connection, we learn how powerful the connection is. The mind can fool the body into actually
being sick, and it can also help heal the body. The placebo affect is just one example of this. People
are given something that they think will make them better, and it actually does make them feel better,
even though it was just a sugar pill. (Seaward, 2015).
Neuroscience is the study of the structure and function of the brain and
nervous system. Since the MRI the field has been full of new information. There
are many disorders that happen in the nervous system due to stress including
bronchial asthma, tension headaches, migraines, irritable bowel syndrome and
coronary heart disease. Stress compromises the immune system as well making
you more susceptible to influenza, the common cold, allergies, auto immune
disorders, rheumatoid arthritis and ulcers. Though all of these illnesses can be
treated with prescription medications, meditation and other alternative treatment
methods are proven to be effective (Seaward, 2015).
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Journal Writing:
Unit Two Journal Writing Assignment
Complete the Journal Assignment entitled, Explore: How is
stress or anxiety affecting your life? Directions are found on
pages 33 through 35 of the Mindfulness workbook. Upon
completion of this Assignment, you will take the first step toward
greater well-being and become aware of how stress is impacting
your life. This should be a minimum of two full pages.
How is stress or anxiety about people affecting your life?
Anxiety about people affects my life in so many ways. I am a mom of three toddlers so
my like is basically one big ball of stress. They are 2, 3 and 4 and so they are completely
dependent on me for survival. Not only do I have to feed, clothe and house them, but I have to
teach them those life lessons that no one else is going to, like how to wipe after using the
restroom, and why picking your nose is gross. I have to guide them through life and keep them
safe. I have to constantly scan my surroundings and beware of the cruel world around them,
while allowing them to enjoy being children. Every single outing causes some form of anxiety.
When I gave birth to my daughter, 3 and half years ago, I suffered from severe post-partum
anxiety, but for the last year and a half I have managed my anxiety through diet, exercise and
holistic options like lavender tea. A year ago, I began fostering two more kids who we are
currently trying to adopt. Anxiety is something I manage, but every day is a struggle. Some
days are harder than others, but I work towards being mindful and teaching my kids how to
manage stress now. It’s such an important thing that often gets looked over, especially in
children.
How is stress or anxiety about work affecting your life?
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I am a Zumba instruction which actually helps my stress levels. I love teaching classes
and meeting new people. Dancing makes me happy. Exercise is proven to lower stress levels, so
that an added bonus. I enjoy learning the new choreography and introducing my students to
new dances. Helping them learn helps boost my confidence.
How is stress or anxiety about the world affecting your life?
This world is a scary place. Between human trafficking and kid napping shared on social
media, I trust no one. Not to mention the germs. Its so easy to let yourself be paranoid about
every little thing. One thing I am working on is keeping my mind clear. I don’t need to worry
about 1,000 things going on, I just need to focus on my kids and my husband and myself. Yes, I
have to be aware of my surroundings, but I don’t need obsess over them.
How is stress or anxiety about food and eating habits affecting your life?
This is actually a sensitive subject for me. As a teenager I struggled with my body image.
I would starve myself for days before gymnastics meets just to make sure I looked good in my
leotard. Food has always been an issue for me and that’s why I am getting a degree in health
and wellness. I am also looking to become a certified holistic nutritionist. I feel that the only way
I can overcome the anxieties I have about food is to learn as much as I can about food and feed
my body right. Its important to me to teach my children to have a healthy relationship with food
as well.
How is stress or anxiety about sleep and sleeplessness affecting your life?
I have no stress about sleep. Sleep is a priority in my life. My children are in bed by 7:30
each night and I am in bed by 10pm. I wake up with my children when they need me, but other
than that I sleep at least 8 hours a night. Sometimes I nap during the day when my children
nap. If I feel tired, I will not hesitate to rest.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
Being a Zumba instructor really helps with this. I get exercise at least 3 days a week by
teaching. I also try to attend other classes which helps get in even more exercise. Because I just
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moved, I am currently looking for a new place to teach so I am a little worried right now, but I
am going to sign up for a YMCA gym membership tomorrow so that will help with any anxieties
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Unit
about working out.
Summary
In summary, I think I am doing well managing my anxiety and stress. I have identified
my big stressors and have some different techniques to help cope through bouts of anxiety. I
drink lavender tea, diffuse essential oils and have some valerian root for hard days. Overall I
think I am doing well, but there is still room for improvement.
References
Unit 3: Psychology of Stress

Key Learning Point: Explain emotional consequences of stress. Being less
stressed allows you to be more in control of your emotions. Have you ever
lashed out at someone after getting some bad news? If you were mindful of the
stressors, you may not have done that. (Seaward, 2015).
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Key Learning Point: Discuss spiritual health consequences of stress. When
you can differentiate between the stress and yourself, you allow yourself to see
things more clearly. You can take a step back and realize that the stress doesn’t
define you and you are in control.
(Seaward, 2015).
Key Learning Point: Apply techniques and strategies of mindfulness meditation.
Learning to mediate anytime, anywhere has helped me on so many levels.
Being able to take a few deep breathes when I’m upset and gather my
thoughts allows me to not yell at my kids and be nicer to everyone. (Seaward,
2015).
The Self is a higher authority or the true self where the self is the ego. When you
get rid of the negativity floating around in your mind and focus on the positive
experiences you tend to be happier. When you meditate and clear your mind you
feel less stressed. Most theories about this break the mind and ego into two
sections but note that they are still connected. Freud uses and egg, the yolk being
the mind or ID and the white being the ego. You have to desensitize yourself to
whatever it is that scares you. In other words, you have to face your fears to
overcome them. (Seaward, 2015).
Journal Writing:
Complete the Journal Assignment entitled: Five-Minute
Mindful Breathing and Bringing the Eight Attitudes of Mindfulness
into Your Life. Directions are found on pages 45 and 46 of the
Mindfulness workbook. Upon completion of this Assignment, you
will begin to understand the importance of making them a part of
your daily life. See what changes occur in relationships with
yourself and others around you. This should be a minimum of one
full page.
Take some time to write about whatever you came up for you mentally, emotionally, and
physically when doing this practice for the first time.
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Start paragraph
By implementing mindful breathing and attitudes of mindfulness into my life I have
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Unit
noticed many changes. I am able to be a better mother, wife and friend to those around me. By
taking time to clear my mind and de stress for just 5 minutes of mindful breathing I find that my
patience has grown tremendously. I also notice that I have more will power keep those feelings
of anger at bay. I can simply shuffle my thoughts and bring back that time of peace from my
mindful breathing exercise.
References
(Stahl & Goldstein, 2010). Total Points = 3
Unit 4: Personality Traits and the Human

Spirituality
Key Learning Point: Assess the impact of biological and ecological stress on
the planet and on humans. A lot of people allow the weather to affect them.
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There are different pressures and types of air that actually do affect us in many
ways. (Seaward, 2015).
Key Learning Point: Identify the link between socio-economic stress and need
to effectively manage resources. Growing up without money may make money
harder to manage as an adult. There is a cycle of low-income families having
children that grow up to become low income as well. Learning to effectively
manage your money and resources would help break this cycle. (Seaward,
2015).
Key Learning Point: Examine how planetary stressors such as overpopulation
and poverty influence health outcomes. Overpopulation leads to things like
increased hunger and homelessness. These resources are limited and if there
are too many people, and not enough resources this is the outcome. (Seaward,
2015).
Self-esteem is preparation for relieving stress. If you believe in yourself and feel
like you can handle certain situations, you are less likely to be stressed about
them. We enjoy doing things we are good. Kids enjoy playing the same game
many times in a row because they see themselves getting better. Being good at
things boosts our confidence when doing other things as well. For example, if
you’re a good runner, you may try weightlifting. Someone who has no
experience in exercise probably wouldn’t just jump into weight lifting.
Relationships, values, and meaningful purpose are often affected by stress.
Just about every type of therapy you can go through will affect your internal
and external relationships, values and meaningful purpose. Prochaska’s Stages
of Change Model can be used for learning any activity. (Seaward, 2015)
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Journal Writing:
Unit Four Journal Writing Assignment
Complete the Journal Assignment entitled: Explore:
Identifying Emotions in the Body. Directions are found on pages
74 through 77 of the Mindfulness workbook. Upon completion of
this Assignment, practice taking a moment to mindfully tune in to
your body and discover any physical sensations associated with
strong emotions. This should be a minimum of three full pages.
FEAR: apprehension, anxiety, distress, edginess, jumpiness,
nervousness, panic, tenseness, uneasiness, worry, fright, feeling
overwhelmed.
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Sometimes I feel like my life is overwhelming more than it is
“normal.” I am constantly worrying about things. I have three
toddlers and two of them have special needs that need to be met.
The oldest, she’s 4, can’t have red dye. I check every label of
everything she eats. Any time we go to an event I have to make
sure I pack snacks and drinks for her so that she doesn’t feel left
out. My husband is active duty military and is gone a lot. I find
myself jumpy and nervous while he’s gone. The weeks leading up
to his departure I am full of panic. I need my house to be fully
stocked with food and essentials for me and my children because
grocery shopping with three little ones is not going to happen.
When he is gone I am especially tense because every chore and
responsibility is on me. I have to keep the family afloat by myself.
I get scared that I won’t be able to live up to these expectations. I
often get headaches or feel nauseous for hours on end in these
situations. When I’m anxious my palms get clammy and my throat
feels dry. Anxiety also make my heart pound. I feel like I can’t
think straight and I am mentally bouncing around.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed,
chaotic, foggy, or unaware.
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Remembering schedules for a family of 5 would leave anyone
confused. I write everything in a calendar and I still mess up
sometimes. On especially busy days I plan my day and just go. I
often feel like I’m in a fog until it’s all done, just floating through
my day. My life is pure chaos most days and I’m almost on auto
pilot trying to get my to-do list checked off with three kids in tow.
I multitask a lot more than I would like to. I am often waking and
filling sippy cups or wiping boogers. Its hectic. I feel shaky,
almost, like I’ve had too much coffee.
ANGER: aggravation, agitation, annoyance, destructiveness,
disgust, envy, frustration, irritation, grouchiness, grumpiness,
rage.
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Some of these make me feel like a bad mom, but I know that
they are normal feelings. I get annoyed, I get mad. I am just plain
old grumpy sometimes. Rage feeling like a heat wave coming over
me. It doesn’t last long and I can usually overcome it with a few
deep breaths, but man sometimes it wants to take me over. I feel
it in my feet first and it just creeps up until my head is ready to
explode. Grumpiness is just a dull pain. It can be anywhere but
mine likes to reside right in my neck and temples causing
headaches. Annoyance is hard to describe for me. It like if
someone was poking you in the same spot for an hour. Eventually
you stop actually feeling it, but you still know its there.
SADNESS: alienation, anguish, despair, disappointment, gloom,
grief, hopelessness, insecurity, loneliness, misery,
unhappiness, rejection.
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This one is hard for me. I deal with anger, fear, and confusion
rather well. For some reason, sadness gets me every time.
Disappointment is a really hard one. Its like being punched in the
gut and grabbed by the back of the neck all at the same time. You
want to curl up and cry, but something is keeping you upright. You
involuntarily cry, but you’re almost mad too. Insecurities will eat
you alive. Even when you try not to listen to them, there they are,
forcing their way into your brain. It chips away at your heart
making you feel incomplete. Loneliness is probably the most
difficult of all. It’s a feeling of isolation, it jumps all over your
body. Wanting to be heard by someone who understands. Its
wanting to be next to someone who also wants to be next to you.
My husband being gone a lot leaves me feeling lonely a lot. I have
the company of my children, but I still feel lonely.
SHAME: guilt, embarrassment, humiliation, invalidation, regret,
remorse, mortification.
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Guilt is feeling I’m all to familiar with, as most parents are, I
think. I hate yelling at my kids because I feel guilty after. I feel
ling I failed them, I should have done better. I let my emotions get
the best of me. It tugs at my heart and reminds me that I’m still a
work in progress. Embarrassment is not a good feeling. It feels
warm in the cheeks and in the tummy. Its cold hands and
especially fingers. It not wanting those people to look at you. Its
wanting to be invisible for just a moment. Humiliation is even
worse. Its similar to embarrassment but amplified. It wanting to
run and hide for a long time. It’s not talking to an old friend for
fear of judgement. Humiliation often comes doing something and
it coming out wrong.
LOVE: affection, arousal, attraction, caring, compassion, desire,
fondness, infatuation, kindness, liking, longing, warmth,
sympathy, sentimentality.
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Affection is one of the best feelings. Its sweet kisses and
holding hands. Its innocent and fun. Its warm and mushy. You can
feel it all over, like sunshine. Compassion is such an amazing
feeling. IT is one of those feelings that stays with you. Even
thought you may feel a bit sad, you feel grateful. Your heart
feeling like its actually growing when you’re compassionate.
Kindness is sharing, its giving someone else what you may
actually want to keep. Kindness is taking turns and helping
people. Its fuzzy and warm and hard sometimes. Longing is not
necessarily a good feeling, but when you think about it, it is still
good. When my husband is gone, I long for him. Its more than
missing him, but less than grieving him. I just simply wish he was
there. I think about him when I wash dishes or fold laundry
because my mind just drifts there. While its sad that I feel that, I
am grateful I found someone worth longing for. Warmth is just the
way it sounds. Its in the pit of your gut, and its warm. Its not hot
or uncomfortable, its soothing. Its seeing your daughter make a
friend or watching your sister get married to the man of her
dreams.
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JOY: amusement, bliss, contentment, eagerness, elation, enjoyment,
enthusiasm, excitement, exhilaration, hope, optimism, pleasure,
satisfaction.
To be content is to feel safe. It not wanting to go anywhere
else. It being happy with right where you are in all aspects of your
life. Content is good, but I don’t think were meant to be there
long. Content is comfortable, and we rarely grow when we are
comfortable. Enjoyment is feeling the sunshine on your skin. It
appreciating that not everyone can do that. Its not wanting more
or less, but just having enough. Excitement is fun, like jumping
from a cliff. If hangs on anxiety and nervousness but makes them
better. It reminds you that facing your fears can set you free.
Hope is a deep emotion. Its something in your heart that wishes
for better, for more. It drives you to work harder and be better for
those you love. It is powerful and can help you overcome just
about anything. It bold and doesn’t hold back. Optimism is like
hope, but its in the brain. Its finding the good. Its seeing the
awesome things around, even when there are also bad things. Its
looking past the negative and straight to the good stuff.
Emotions are entangled and messy. Bad or negative emotions bring good and happy and
good emotions may bring pain. It is hard to feel pure joy or pure sadness. Its also hard to
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describe all these feelings when you aren’t currently feeling them. Its like an emotional
rollercoaster trying to pinpoint how each one of these feeling in a few hours. Emotions take a toll
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Unit
you. They active parts of your body you don’t expect. Like being hot when you’re mad, or cold
when your sad. Emotions are complex.
References
Unit 5: Dealing with Stress: Coping Strategies

Key Learning Point: Assess the importance of maintaining a positive outlook
on life as a way of reducing individual stress. Maintaining a positive outlook on
life is basically seeing the good in every situation. When something bad
happens, look for the silver lining. When you focus on the good you are less
likely to stress about the bad. (Seaward, 2015).
Key Learning Point: Examine the process and benefits of using affirmations to
create and sustain positive mindset. Affirmations are just good things. If you,
or someone else, always points out good things about you and everything you
do, you will eventually feel good about yourself and have more confidence.
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Feeling like you’re good at things will help you have a positive mindset.
(Seaward, 2015).
Key Learning Point: Evaluate the use of reframing to create a positive
mindset. Reframing is changing where you look. If you get in a car accident and
focus on the fact that you totaled your car, you will likely add stress to an
already stressful situation. If you focus on being alive and being grateful for the
things in your car that aren’t ruined, you may still be stressed about the
situation, but you will approach the situation with less anger. (Seaward, 2015).
Journal Writing:
Unit Five Journal Writing Assignment
Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry for Stress and
Anxiety. Directions are found on either pages 58 through 60 or 119 through 121 of the
Mindfulness workbook. Upon completion of either practice, take a moment to reflect on whatever
came up for you mentally, emotionally, and physically. This should be a minimum of two full
pages.
Take some time to write about whatever came up for you mentally, emotionally and physically
when doing this practice for the first time.
I decided to talk about Mindful Self-Inquiry for Stress and Anxiety. For this assignment
you can either sit or lay down, as long as you can stay alert and awake. It says to start by
congratulating yourself, which I love because it starts of completely positive. It’s important to be
in the right state of mind to be mindful. I chose to lay down for this. The next step is to just
become aware of your thoughts. I find myself excited about moving into my new house
tomorrow. I keep thinking of way to decorate and things we’ll have to buy. I’m relieved that its
finally happening as we’ve been staying with a friend for the past 3 weeks.im excited and im
nervous. The next step is to focus on breathing. Taking a breath in, and then out. I’m focusing
on breathing with my stomach instead of my chest. In and out. In and out. It sounds boring as I
type it, but it was so relaxing, I could feel my shoulders loosening up with each breath. I was so
focused on simply breathing. My nerves began to calm down and the pain faded to the back and
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I focused on expanding my stomach to inhale. As I begin to focus on my body I notice how sore
I am in my neck and shoulders. I can feel the pain radiating from my surgical scars due to my
nervous disorder. My arms feel like Jell-O from the chaos of today. My hair is messy, falling onto
my face and neck. Now its time to address all of these feelings. As my mind drifts back to
closing, I can feel my heart beat speed up. I start feeling warm and realize that as excited as I
am, I am also nervous. I’m nervous about the timing of the movers coming. What if we aren’t
done signing the paperwork. I’m tired. I remember moving often as a child, this is our second
move this year. Will my kids feel the way I felt? I hope they aren’t scared. I hope this will be out
forever house. Its all crashing now. I started crying. Moving so much as a child made it hard for
me to call any place “home.” I want to give my kids a home. Breathe in. Breathe out. My mind
took me on a journey, flashing memories of packing and reminding me of all the things that
were lost along the way. I’m watching the memories like a movie. Seeing it all happen and not
controlling it. I see boxes with random things thrown in because I had to pack myself at 8. I see
my baby blanket on the window seat of the first house I ever remember, where it stayed
because I was a big girl now. I see the multiple boyfriends of my mom, in and out of our lives. I
smell the sage being burned at the new place. What a journey. What a ride. It felt good to give
in to that though, to go on the journey. I had no idea that my anxiety around the move was
stemming from that. I’m sure there are other things it comes from too. My mind brought me
places I haven’t been in years. I was just reliving the things I hated most about moving. As I
finish breathing I am focusing on my whole body as I breathe. I take a dep breath in and I feel
myself getting lighter. I feel my body rise and my pack press against the floor. As I breathe out
and I can feel myself shrink. My toes relax and feel closer to the ground.
This exercise was amazing. I actually have done it a few more times because it helped me
so much. To allow my mind to take control and process what I need to process without
disruption has been awesome. I can see where my anxiety is stemming from and can deal with
things that I honestly didn’t even remember. I have visited my childhood more than I would like,
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but I feel so much better. I cannot wait to give my kids the life I wanted, the stability I dreamed
of. I am calmer, knowing what triggers my anxiety makes me feel like I can control it a bot
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more. By giving myself this time to deal with the emotions racing through my veins, I can be a
better mother and wife when my kids are emotional. I can help my husband deal with the stress
of moving.
References
Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Key Learning Point: Examine the impact of meditation on stress reduction and
benefits to overall health. Meditation reduces stress because it allows you to
control your thoughts and not get sucked into your wondering mind. It can
lower blood pressure and help your immune system as well. (Seaward, 2015).
Key Learning Point: Evaluate the practice of general relaxation techniques.
Diaphragmatic breathing is one relaxation technique that is very useful because
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it only takes a few moments to do and you can do it anywhere, anytime.
Meditation can also be done anywhere, anytime. You can continue walking to
writing and just focus only on what you are doing. Do not let other thoughts
come in, just stay focused on the task at hand. (Seaward, 2015).
Key Learning Point: Understand the basics of meditation. Meditation is basically
just staying focused on one thing. It can be something as simple as breathing.
You pay attention to every aspect of breathing and don’t allow other thoughts
to creep in. If you find your mind wondering, you refocus on breathing. It takes
practice but can be very useful. (Seaward, 2015).
Diaphragmatic breathing is thought to be an effective relaxation technique. It is
thought to unite the mind and body through the universal energy of breathing.
Diaphragmatic breathing is proven to lower the amount of stress in your body.
There are three steps that are important to engage in diaphragmatic breathing.
The first step is to get into a comfortable position. The second step is
concentration. You want to really concentrate on your breathing. The third step to
engage in this breathing is visualization. I like to visualize my breath as a cloud.
Meditation can minimize distractions. (Seaward, 2015).
Journal Writing:
Unit Six Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are
found on pages 151 through 153 of the Mindfulness workbook. Upon completion of this
Assignment, practice identifying unkind messages you send to yourself and turn it around with
positive affirmations. This should be a minimum of two full pages.
Mindful of how you interact with yourself?
I have done a lot of work on this over the past few years. I am religious so I try to see
myself the way God sees me. I have actually taken courses at church directly related to this. I
had to write down every bad thought about myself when I thought it and then at night I would
have to write a bible verse that highlighted something good that comes of that characteristic.
This helped me to think better of myself. I may be a bit of a bossy woman, but I sure know how
to get things done. This is definitely a revolving door though. Sometimes I get stuck on
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something negative about myself and need a reminder. I have recently have been very
unorganized and its been driving me insane because normally I am extremely organized. I have
been so hyper-focused on being organized that I forgot certain things. I totally missed an
appointment the other day because I was organizing. I just kept saying, “My life is a mess.” My
life is not a mess, my house is a mess. There’s a difference. I just moved into my new house and
things will find their places over time.
Seeds of suffering?
If I could stop having anxiety about silly things I feel like my life would be much different.
I used to be a very outgoing person, but after having my daughter I was diagnosed with post-
partum anxiety. She’s 3 now, and I still find myself trying to manage my anxiety. Most of it
stems around the safety of my children. The other day I convinced myself that there were people
at the park trying to kidnap my son. I just left the park after being there about 20 minutes. My
kids were upset, but I couldn’t stay there. After reevaluating the situation, I realized that my
anxiety got the best of me. I feel like most of the time I have a handle on it, but not always.
Day-to-day life feelings of resentment?
One of my very best friends is having a hard time right now. She is taking these pills to
help her lose weight, and they affect her mood a lot. Losing weight is very important to her, so
she just ignores her mood swings and continues to take the medication. She often complains
about her mother not showing her the same love and compassion she shows her other daughter.
She is usually a sweet compassionate person, but on these pills she’s short and cold. I come
from a dirt-poor family. I remember stealing food from grocery stores to eat on the weekends. I
remember not seeing my mom for days on end because she was out at the bar and never came
home. Hearing her complain about her mother giving her $400 instead of $800 is hard. My
mother is in a much better place now than she was then, but she still isn’t going to hand me
$400 for no reason any time soon. I try to sympathies with her and remember that her feelings
26
are real and these problems are big to her. If I didn’t carry around my baggage maybe I could
better at this.
Reflection on writing?
I do a lot of work on myself. I read self help books and go to therapy on and off. I eat
healthy and work out to help keep myself healthy over all. I am always looking for new ways to
grow and these assignments are really helping me with that. It’s so easy to get stuck on the bad
things and sit with them for far too long. For me, leaving my issues at the Cross has been a
helpful way to deal with this. I can work on being better if I’m not hanging on to all my flaws. My
shortcomings don’t define me. I really need to work on approaching situations with my friends
with less of my own baggage. If I can try to see their problems for what they are, I may be more
helpful to them. I will always share my insight with my friends because that’s usually why people
vent. They want to solve the problem. Sometimes, they do just want me to listen and I do that,
but a lot of my friends enjoy talking about different ways to handle situations. If I can step out of
my shoes and into theirs for a minute I may be able to help them more. Though my baggage has
made me who I am, I don’t have to carry it everywhere with me. These assignments have
brought me closer to my God and myself.
References
27
Unit 7: Nutrition and Stress
7
Unit
Key Learning Point: Evaluate the use of mental imagery and visualization to
manage and prevent stress. Imagining yourself in a peaceful place, like the
beach, you can make yourself happier and focus less on the stress. Imagining
yourself sitting in the sand listening to the waves, feeling the sunshine on your
skin can bring you peace even in the most stressful situations. (Seaward, 2015).
Key Learning Point: Evaluate the role of nutrition as it relates to stress and
healthy eating. Our bodies are completely chemical, so making sure we have the
right amount of each chemical only makes sense. Eating whole foods with a
variety of colors can certainly help your stress levels and just about everything
else in your body. (Seaward, 2015).
Key Learning Point: Examine how eating habits contribute to or negate stress
in the human body. When we overeat, or eat poorly, we gain weight. Binge
eating is also a bad way to eat, but many people do it. There is a saying, “eating
your feelings.” And it can be true. Food is comforting for some people.
(Seaward, 2015).
The exercise was to practice meditation again. I was able to keep my thoughts
clear for a while this time. I notice that when I try to be mindful of my body my
mind starts to wonder so it is best for me focus on my breathing. Practicing this
has helped me use mindfulness sin other areas of my life as well. (Seaward,
2015).
28
Unit 8: Physical Exercise and Activity
8
Unit
Key Learning Point: Assess the role of physical exercise in managing and
preventing stress. Exercising allows your body to release endorphins, the happy
hormone. You literally make yourself happier each time you exercise. You also
will learn new things and over time, become good at it which will also help you
build self-confidence. (Seaward, 2015).
Key Learning Point: Identify a variety of mind-body practices to improve
physiological and psychological well-being. Yoga is a great mind-body practice.
It requires a great deal of physical strength to get into certain poses and it
requires mental strength to stay in these poses and sink deeper into them.
(Seaward, 2015).
Key Learning Point: Understand the qualities of interpersonal mindfulness and its
use between you and others. Being mindful of others is very important. If
someone is in a bad mood its important to remember that they may be having
a bad day and you don’t need to let that define your day. The same goes for
when you’re stressed and lashing out. It helps when other just understand
that. (Seaward, 2015).
Self-Assessment Exercises:
The assignment was to come up with a proposal for a health and wellness
program for a place of employment. The purpose of this program is to help
employees become more aware of their mind and bodies. Being mindful can help
employees work together with less conflict. It can help employees think more
clearly and give a project their full attention. Helping employees be mindful can
ensure they are focused while they are at work. My proposal included a yoga
class once a week and mindful breathing at the end of every day. I suggested a
reward system of longer lunches for employees who attend the yoga class.
(Seaward, 2015).
29
Journal Writing:
Unit Eight Journal Writing Assignment
OPENNESS: Being open is an essential part of growing a
relationship. Its hard to see things the way someone else
does, because you are not them, you will never be them. You
have different life experiences and therefore you think
differently. Being open allows for you to connect on a deeper
level and try to understand why the other person thinks,
feels and reacts the way they do. This will help you when you
are upset about their reaction. It will help you know when to
ask questions and when to give them to space.
EMPATHY: Empathy is identifying with someone else’s emotions. Trying to actually feel what
they feel. This is so important because most of the time people want to be understood. They
want to know that they aren’t alone. Being empathetic and showing them that you literally feel
their pain can help you become closer.
COMPASSION: Compassion is being able to understand how someone feels and understanding
that they may not be themselves because of that. For example, your sad wife may not want to
do the dishes tonight. Have some compassion and do them for her.
LOVING-KINDNESS: This is genuinely wanting someone else to be happy, healthy and overall
well. Its about not judging what they are doing to get that happiness. Almost like a child of your
own, you would support them in all of their endeavors and always hope they succeed.
SYMPATHETIC JOY: This is my favorite emotion! It having joy for someone else simply because
they are happy. How amazing! Smiles really are contagious. I find this to be so easy with
30
children. Hearing a child laugh makes me the happiest I could be. Seeing a little kid smiley and
giggling makes me smile too.
EQUANIMITY: Equanimity is basically treating everyone with same respect and compassion. Its
keeping your emotions in check and not lashing gout on others because you’re in a bad mood.
This is so important for everyone because we tend to lash out on the people we are closest to.
Its an awful feeling to hurt someone you care about because you lost control of your emotions.
References
New Harbinger Publications, Inc
31
Unit 9: Applying Stress: Critical Issues for
9
Unit
Management and Prevention to your

Professional Life
Key Learning Point Examine the role of progressive muscular relaxation as a
supplementary relaxation technique in managing and preventing stress.
Progressive muscular relaxation is when you tense a muscle group and then
relax it. This works by reminding your brain to actually relax your muscles.
Sometimes you maybe tense in areas and you don’t even realize it. (Seaward,
2015).
Key Learning Point: Design a Stress Management and Prevention
Program resource guide for use in your professional life to manage and prevent
stress. Designing this resource guide will help me when I am dealing with
stressful situations. It will also help me professionally. I will be able to help my
clients when they are stressed about the changes in their lives. (Seaward,
2015).
Key Learning Point: Evaluate bringing the healthy path of mindfulness into your
lifestyle and physiological well-being. Being mindful can help in so many ways.
It can help when trying to better ourselves physically. It can help when we are
faced with loss. Learning to focus on the good will help you through the
darkest times. (Seaward, 2015).
32
Additional Information
The power of mindfulness is amazing. Learning to be mindful can take years of
practice but is well worth it. For my book I chose “Mindfulness” by Watt
because it is the first step in being able to reduce stress and live a happier
healthier life.
33
References
References
Oschman, J. L., Chevalier, G., & Brown, R. (2015, March 24). The effects of grounding (earthing)
on inflammation, the immune response, wound healing, and prevention and treatment of
chronic inflammatory and autoimmune diseases. Retrieved March 28, 2018, from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
New Harbinger Publications, Inc
Xiao, M., Zi-Qi, Y., Zhu-Qing, G., Hong, Z., Nai-Yue, D., Yu-Tong, S., & ... You-Fa, L. (2017)
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in
Healthy Adults. Frontiers In Psychology, Vol 8 (2017),
doi:10.3389/fpsyg.2017.00874/full
https://www.sfn.org/about/about-neuroscience
34

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KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Stress Management and Prevention

HW410: Stress: Critical Issues in Management and Prevention

May 01, 2018

UNIT 2 THE PHYSIO LOGY OF STRESS

UNIT 3 PSYCHOLOGY OF STRESS

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

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

AND M ENTAL IM AGE RY

UNIT 7 NUTRITI ON AND STRESS

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

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

ADDITI ONAL INF ORM ATIO N

REF EREN CES

(This page intentionally left blank)

Unit 1: The Nature of Stress

Complete the Journal Assignment entitled: “How Stressed

Are You?” Directions are found on pages 11 and 12 of the

Mindfulness workbook. List the situation on the left. Use a rating

this Journal Assignment as a way of mapping your stress

throughout the course. Keep it handy and refer back to it often.

Situation Start Midway End

Burlington, MA: Jones & Bartlett Learning.

New Harbinger Publications, Inc.

Unit 2: The Physiology of Stress

Complete the Journal Assignment entitled, Explore: How is

stress or anxiety affecting your life? Directions are found on

pages 33 through 35 of the Mindfulness workbook. Upon

greater well-being and become aware of how stress is impacting

your life. This should be a minimum of two full pages.

How is stress or anxiety about people affecting your life?

How is stress or anxiety about work affecting your life?

new dances. Helping them learn helps boost my confidence.

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

have to be aware of my surroundings, but I don’t need obsess over them.

nap. If I feel tired, I will not hesitate to rest.

about working out.

think I am doing well, but there is still room for improvement.

Burlington, MA: Jones & Bartlett Learning.

New Harbinger Publications, Inc.

(Stahl & Goldstein, 2010).

Unit 3: Psychology of Stress

Mindful Breathing and Bringing the Eight Attitudes of Mindfulness

into Your Life. Directions are found on pages 45 and 46 of the

Mindfulness workbook. Upon completion of this Assignment, you

will begin to understand the importance of making them a part of

your daily life. See what changes occur in relationships with

yourself and others around you. This should be a minimum of one

physically when doing this practice for the first time.

By implementing mindful breathing and attitudes of mindfulness into my life I have

mindful breathing exercise.

Burlington, MA: Jones & Bartlett Learning.

New Harbinger Publications, Inc.

(Stahl & Goldstein, 2010). Total Points = 3

Unit 4: Personality Traits and the Human

Complete the Journal Assignment entitled: Explore:

Identifying Emotions in the Body. Directions are found on pages