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KAPLAN UNIVERSITYHW410 Stress: Critical Issues in Management and Prevention

Stress Management and

Prevention

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Program Resource Guide

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KA P L A N U N I V E R SI T Y

Stress Management and Prevention Program Resource Guide

By

Erickia Channell

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

2/16/2017

Table of Contents

U N I T 1 T H E N A T U R E O F S T R E S S

Information to Remember..............................................................Self-Assessment Exercises.............................................................Journal Writing...............................................................................

U N I T 2 T H E P H Y S I O L O G Y O F S T R E S S


U N I T 3 P S Y C H O L O G Y O F S T R E S S


U N I T 4 P E R S O N A L I T Y T R A I T S A N D T H E H U M A N S P I R I T U A L I T Y


U N I T 5 D E A L I N G W I T H S T R E S S : C O P I N G S T R A T E G I E S

Information to Remember..............................................................Journal Writing...............................................................................

U N I T 6 R E L A X A T I O N T E C H I Q U E S 1 : B R E A T H I N G , M E D I T A T I O N , A N D M E N T A L I M A G E R Y


U N I T 7 N U T R I T I O N A N D S T R E S S

Information to Remember..............................................................Self-Assessment Exercises.............................................................

U N I T 8 P H Y S I C A L E X E R C I S E A N D A C T I V I T Y


U N I T 9 A P P L Y I N G S T R E S S : C R I T I C A L I S S U E S F O R M A N A G E M E N T A N D P R E V E N T I O N T O Y O U R P R O F E S S I O N A L L I F E

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

A D D I T I O N A L I N F O R M A T I O N

R E F E R E N C E SPlace your final page numbers on the right hand side of this line.

Total Points = 8

(This page intentionally left blank)

Unit 1: The Nature of StressInformation to Remember:

Key Learning Point: Holistic Wellness is the integration, balance, and harmony of mind, body, spirit and emotions that lead to optimal well-being, where the whole is greater than the sum of its parts. There are four components: Spiritual, Mental, Emotional and Physical. All four components are equal and should be in balance for wellness to be achieved. Each part works together and is dependent on the other parts. (Seaward, 2015).

Key Learning Point: This key learning point should be information that you learned that was of particular importance to you, your life, and your current or future profession. Must have 2 to 3 sentences per key learning point with a reference cited properly (Seaward, 2015).


Total Points = 9

Self-Assessment Exercise:Provide a summary of the exercise to include in the resource guide with a reference cited properly (Seaward, 2015). Total Points = 4

Journal Writing:Unit One Journal Writing

Situation Start Midway End1. Getting Married 62. Having a child 83. Filling in for a Coworker at the last minute 5

Unit

1

4

4. Caring for an elderly parent 55. Taking quizzes 76. When I have to find coverage for my part time job 67. Meeting Deadlines for assignments 58. Disagreements with my spouse 59. Altering my daily routine to accommodate work 510. Driving on the highway during rush hour 6

(Stahl & Goldstein, 2010).

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.

Unit 2: The Physiology of StressInformation to Remember:


Unit

2

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Total Points = 9


Journal Writing:

Unit Two Journal Writing Assignment

How is stress or anxiety about people affecting your life?

When I worry about what other people think about my character and integrity it worries me.

Most of the time, I am able to quiet the negative thoughts I believe others have about me through

meditation and deep breathing exercises. Growing up, I was often made fun of for not having most of

the things others had. These feelings of inadequacy will surface when I meet new people and cause

me to worry. I recognize that most of the feelings are created in my mind. I am becoming aware of

them and acknowledging them so that I am able to process them and eliminate them.

How is stress or anxiety about work affecting your life?

I enjoy the work I perform. It is relaxing most of the time and extremely rewarding. It is

difficult to break into the research field and I am grateful each day to have a career in a great

profession. I sometimes worry that my position will be eliminated because of the fact that I enjoy it so

much. I also worry that others that are envious will make trouble for our department and cause our

good thing to come to an end. I worry that I will not be able to progress in my company and will have

to leave to in order to move ahead. Going to a new company and starting over causes me anxiety.

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

When I watch the news I become very perplexed about the things that are occurring on a daily

basis. So much death and destruction. I worry about my family members and friends going to public

places and traveling. I worry about them being harmed by violence. People being mean to one another

for trivial reasons. It worries me that mankind will eliminate itself without ever knowing the greatness

of love.

How is stress or anxiety about food and eating habits affecting your life?

I have very little stress about food or eating habits. I am comfortable eating a plant based diet

that does not bring harm to myself, animals or the planet we all live on. This is one area in my life that

brings me extreme satisfaction. I feel vibrant and content.

How is stress or anxiety about sleep and sleeplessness affecting your life?

I have no stress or anxiety about sleep. I rest extremely well each night. The only time I deal

with sleeplessness is if I am nursing a sick child.

How is stress or anxiety about exercise or lack of physical activity affecting your life?

I am not stressed or anxious about exercise or lack of physical activity. I am extremely active.

I exercise 6 days a week. I love to workout. I have experienced the benefits of exercising on a regular

basis and I have incorporated it into my daily schedule.

Summary

There are areas in my life that are sources of stress, other people’s perception of me, work, and things

that occur in the world. I have other areas in my life that do not bring much if any stress, sleep,

exercise and eating habits. I am learning to balance the areas that cause stress by implementing

mindfulness practices and acknowledging the feelings that arise when I am dealing with stressful

thoughts and situations. I can tell that my awareness is improving. I am no longer shoving

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uncomfortable thoughts away. I recognize the thoughts and search for the reason they have appeared.

I am able to do this more and more often. I find that I am experiencing greater peace. I still have a lot

to work on but I am happy with my progress.

References





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Unit 3: Psychology of StressInformation to Remember:




Total Points = 9

Unit

3

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Journal Writing:Unit Three Journal Writing Assignment

Take some time to write about whatever you came up for you mentally, emotionally, and physically

when doing this practice for the first time.

As I began to meditate, I focused on my breathing. The inhalations and exhalations were a

nice focal point. I concentrated on inhaling completely and exhaling completely. I did this practice

until I started counting the seconds. I acknowledged the drift in my thoughts and began to tune in to

my breath again. I began to fidget after a while and I found my mind thinking about how my body

was feeling and I was not thinking about my breathing. I began to think about my breathing again. I

found that my thoughts would drift to the things I needed to accomplish for the day and I would have

to bring the focus back to my breathing. I wanted my mind to just rest and experience quietness but it

was very noisy. Thoughts about what had happened the previous day and thoughts about what may

occur later in the week kept surfacing. I would also think about tasks that I was currently working on.

I would always use my breath to bring me back to the meditation. I did not allow myself to feel upset

about my distractions. I acknowledged that they were there and I kept breathing and coming back to

the stillness. After completing the exercise I felt calmer. I was able to concentrate on my tasks better.

I will be incorporating meditation daily.

References

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Unit 4: Personality Traits and the Human SpiritualityInformation to Remember:




Total Points = 9


Unit

4

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Journal Writing:Unit Four Journal Writing Assignment

FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,

uneasiness, worry, fright, feeling overwhelmed.

When I perform a body scan I feel fear and apprehension in my abdomen. I feel anxiety in my

lungs. I feel distress in my chest. I do not feel edginess, jumpiness, nervousness, panic, tenseness,

uneasiness, fright.

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.

I am bewildered in my thoughts about the fate of our nation.

ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,

grouchiness, grumpiness, rage.

I feel angry in my chest. I feel disgust, agitation, frustration and irritation in my chest.

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,

loneliness, misery, unhappiness, rejection.

I feel sadness in my core. My chest tightens. My breath becomes shallow. I am sad about the

mistreatment of human beings in my country.

SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.

I feel ashamed. I feel this in my heart. I am embarrassed to be a citizen of the United States.

LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,

liking, longing, warmth, sympathy, sentimentality.

I feel love in my heart.

JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,

exhilaration, hope, optimism, pleasure, satisfaction.

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I feel joy in my heart and in my throat.

I am experiencing a lot of sadness at this present time. I have to focus on my breathing and practice

yoga on a daily basis to maintain balance. I do not understand the negative energy that is in

abundance from my fellow citizens. I seek refuge in meditation. As I perform a body scan, I notice

that my hips are holding a lot of tension. I am unable to stretch without a great deal of pain and

anxiety in this region of my body. I like to practice heart-openers everyday so that I am able to

continue to love others without judgement. Without the practice of yoga, I would have more anxiety. I

am able to approach situations out of my control with peace and gentleness. I do not frustrate easily

when I make time for my yoga practice. I strive to demonstrate the values of yoga on and off my mat.

I would like to contribute love and compassion to the world.

References





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Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:Key Learning Point: This key learning point should be information that you learned that was of

particular importance to you, your life, and your current or future profession. Must have 2 to 3 sentences per key learning point with a reference cited properly (Seaward, 2015).



Total Points = 9

Journal Writing:Unit Five Journal Writing Assignment

Being present while walking is one form of mediation. I walk every day. I do not pay

attention the way I walk. I do not pay attention to my breathing as I walk. I do not take notice

of the way my body feels when I walk. I do not focus on the way my arms move when I walk.

I do not look at the things I pass when I walk. During walking meditation, all of these things

are my focus.

Setting the intention to meditate and walk was a big deal. I had always thought of

meditation with closed eyes. This form of meditation forced me to open my eyes and observe

my body and my surroundings. First, I needed to set my intention in my mind that this walk

Unit

5

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would be for mediation. I then had to connect to my breath. I found by rhythm and allowed my

breath to flow in and out without effort. I began to walk. During my walk, I paid attention to

the way my feet moved my body. I focused on how my body was moving automatically

without much thought at all. I noticed how my feet and toes felt inside of my shoes.

My mind would drift when I heard the sounds that occurred during my walk. I would

have to bring my attention back to my breath. I would begin to think about the things that had

happened over the weekend. I would have to bring the attention back to my breath. I would

begin to think about the tasks that lay ahead and I would have to bring the attention back to

my breath.

I did take notice of the sun on my skin and the way the air felt as I inhaled and exhaled.

I noticed the way the trees and grass looked in the winter. I always pay attention to the way the

trees and grass look in the spring when the flowers begin to bloom. This is the first time I took

notice of the trees and grass in the winter.

During my sitting meditation, I sometimes fall asleep. I like that during my walking

meditation I was fully awake. I did drift away from my focus several times but I was fully

aware the instant my thoughts went to a distraction.

My body is used to moving. I do not always move my body with mindfulness. I

exercise often. I know that it takes about ten minutes for my body to warm up. I often talk to

myself about the benefits of my workout. My mind and body are usually on two different

pages in the beginning of my workout. Once I have focused my thoughts on the workout, my

body and mind align and I lose myself in the zone. I often meditate while exercising. It

relieves my anxiety.

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The walking meditation helped me obtain a greater appreciation for the gift of

mobility. I take for granted the ability to walk with no problems. I have often complained

about having to walk so much at work from building to building. During my walking

meditation, I realized that it was a gift to be able to walk period. Walking is good for my body.

With the discovery of walking meditation, it is also good for my mind.

Walking meditation will be a regular part of my routine. I have discovered that this is a

form of meditation that is helpful to my wellness journey. I am excited to grow and strengthen

this practice. I will take note of my breath, feelings and surroundings. I will set my intention

before each walk. I will record my thoughts and feelings. I will journal my breakthroughs. I

will enjoy my journey.

References





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Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery Information to Remember:




Total Points = 9


Unit

6

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Journal Writing:Unit Six Journal Writing Assignment

Mindful of how you interact with yourself?

I began by completing the loving kindness meditation. I discovered that I interact with

myself positively most of the time. In times when my routine is disrupted, I start to interact

with myself in negative ways. I will have thoughts of sadness and disappointment. These are

feelings that started in childhood when I would be told something was going to occur and it

didn’t. When my routine is interrupted I feel disappointed in myself and those old feelings

come to the surface. In times of stress, I feel insecure and inadequate. I have memories of

rejection and stressful situations cause my insecurities to come to the surface. I have begun to

practice loving kindness with my words and actions.

Seeds of suffering?

I am responsible for planting the seeds of suffering in my mind. When I speak negative words

to myself I am planting the seeds of suffering. When I think negative thoughts about myself, I am

planting the seeds of suffering. When I practice saying positive phrases to myself every morning I am

helping to erase the seeds of suffering. When I perform loving kindness meditation I am erasing seeds

of suffering from my mind.

Day-to-day life feelings of resentment?

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I reflected on my day to day feelings and I did not discover any feelings of resentment. I am

sure in the past I had some feelings of resentment. I have learned to acknowledge my emotions as

they arise. When I take notice of my emotions immediately, I am able to control the way I react to the

emotions. I have been able to make a choice in what will affect my mood. I am learning to deal with

things as they happen and not to worry over things that are not in my control. I have come to realize

that life happens and my attitude about it can be managed by me.

Reflection on writing?

This course has helped me to write more often. I enjoy writing my thoughts down. The

exercises have helped me to get to know me better. The exercises have opened up new avenues for me

to improve my health and wellness. I am able to share my knowledge with others from this course and

that makes me happy. The writing in this course is enjoyable because it is not as strict as an essay or

term paper. I enjoy sharing my thoughts with like-minded individuals. I will continue to write daily

after this course is completed. I hadn’t realized prior to this course that writing would be so

therapeutic. The assignments in the workbook have opened new avenues for me. I am thrilled to put

the exercises to use on a daily basis. I am going to come back to my workbook monthly to look at my

progression on the various tasks that I have completed.

I am eager to see my progression. I have not tried to write creatively before this course. I will explore

different writing opportunities. I know that in my chosen career field great writing is an effective tool

to have. Writing is a part of communicating. In order to help others I must be a great communicator.

Excellent verbal and written communication skills enable professionals to perform their jobs with

confidence. Practice is needed in order to feel comfortable with my writing and communication skills.

I will continue to journal and reflect on my writing and my thoughts. I will look for resources that will

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help me improve my writing skills. I will go back and read my writing and take notice of the

progression of my skill.

References





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Unit 7: Nutrition and Stress

Information to Remember:Key Learning Point: This key learning point should be information that you learned that was of

particular importance to you, your life, and your current or future profession. Must have 2 to 3 sentences per key learning point with a reference cited properly (Seaward, 2015).



Total Points = 9


Unit 8: Physical Exercise and ActivityInformation to Remember:



Unit

7Unit

8

21

Key Learning Point: This key learning point should be information that you learned that was of particular importance to you, your life, and your current or future profession. Must have 2 to 3

sentences per key learning point with a reference cited properly (Seaward, 2015).

Total Points = 9

Self-Assessment Exercises:Provide a summary of the exercise to include in the resource guide with a reference cited properly (Seaward, 2015). Total Points = 4

Journal Writing:Place the entire journal within your resource guide resource guide with a reference cited properly (Stahl & Goldstein, 2010). Total Points = 3

Unit 9: Applying Stress: Critical Issues for Management and Prevention to your Professional LifeInformation to Remember:




Total Points = 9

Unit

9

22

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

List the full cited references in proper format under this section. A complete list of references should be included for your manual. Place references in alphabetical orderMust use proper APA format and style; section counts for [15 pts]. See samples below:

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


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Documents

KAPLAN UNIVERSITY€¦ · Web viewPlace additional information here important to your resource manual. This can come from the Discussion Boards, Internet or the current curriculum