PSYC 203:01COPING WITH STRESS

SYLLABUSSpring 2016

Instructor: Jonathan C. Smith, PhD Meeting Time:  MW 9:30-10:45, Gage, 315 Instructor's office: 314 GAGE; Office hours: by appointment email: ZippoStudents@gmail.com IN YOUR SUBJECT LINE ON

TOP OF YOUR EMAIL ALWAYS PRINT:PSYC 203:01 YOUR NAME, like this:

To: ZippoStudents@gmail.com

Subject: PSYC 203:01 YOUR NAME

DO NOT USE THIS EMAIL ADDRESS: jsmith@roosevelt.edu. Your email to this address goes directly to SPAM and will never be read!

HELP! DR. SMITH DOESN’T ANSWER MY EMAIL!I always answer my email, often within minutes, except when I am unconscious, in the subway, or in a compromising situation. If you aren’t getting replies, did you use my correct email address (see above)? If not, your email probably when to the RU junk box, along with 100 daily spam messages.

TEXT

Stress, Coping and the Eye of Mindfulness Acquire from CreateSpace using this ink:  https://www.createspace.com/5821841(For emergency quick delivery, you can order from Amazon.com here: amazon.com

No other text or version of this text will be permitted. This book is not available from the bookstore.

COURSE OVERVIEW

Welcome to Coping with Stress!   In each lesson we will cover a different set of topics and readings. Here's an overview:

Stress and stress management are frequently in the news. Here's why. Stress can harm your health, well-being, and performance. And stress management works.

In this course we will explore those approaches to stress management validated through careful science and used most by mental health professionals.

We meet twice a week, Mondays and Wednesdays. Our Monday sessions will be devoted to the facts of stress as well as popular active coping techniques. Wednesdays will our "Mindfulness Lab" and will be devoted to an important new approach to mindfulness and relaxation.

Monday Sessions

We start by considering the basic facts of stress. What are its causes and effects? What is stress management and relaxation? Next we begin our review of three basic families of approaches to stress management: problem-solving, cognitive "thinking" approaches, and relaxation. Put simply, all forms of stress management involve learning how to: "Fix it," "Re-think it," and "Relax." Once we have explored these basic strategies, we apply them throughout the course. Subsequent lessons look at different ways of solving and thinking about

problems. At the end of each lesson we consider a different approach to relaxation. Eventually, you will develop a personalized relaxation program based on what exercises work best for you.The remainder of this course considers a range of stress management topics, including:

Desensitization (easing into a difficult stressful situation) Relapse Prevention (planning for possible setbacks) Assertiveness and Super Assertiveness (honestly and respectfully

expressing your thoughts, feelings, and wants. Shyness Anger and Aggression Job Stress Exercise, Nutrition, and Stress The Environment and Stress Crises and Catastrophes

Is it possible to learn stress management through a huge lecture course? Obviously there are some things we can and cannot do, so you must absolutely must have appropriate expectations.  This course is not a substitute for counseling of therapy.  It is not a butt-busting lecture class.  Instead, our goal is to make you critical thinkers and intelligent consumers in the wild and wooly world of stress management.  Yes, it's a jungle out there.  

Wednesday Sessions: The Mindfulness Lab

Every Wednesday we will explore mindfulness using the Mindfulness – Progressive Integrative Training (M-PIT) system. You will learn the core exercise of mindfulness meditation and the “Big 5” relaxation exercises that are evidence-based and used most often by health professionals. We will consider each from the perspective of mindfulness.

Yoga stretchingProgressive Muscle RelaxationBreathing ExercisesAutogenicsImagery

The M-PIT system uses an approach called “Mindfulness Cycling.” Here mindfulness is our home exercise as we systematically explore or “cycle” from one additional complementary relaxation exercise to another. Each new exercise gives us a new opportunity to explore a new facet of mindfulness, a new way of preparing for it, and a new way of applying it.

How we will Practice Mindfulness and RelaxationThe M-Tracker

The most important part of this is actually practicing relaxation and mindfulness. The exercises we will practice are listed below as “c” or “CORE EX” or “Core Exercises.” They are also on Blackboard in your RELAXATION AND MINDFULNESS EXECISE LIBRARY. Here’s what you do.

Our basic tool in practicing exercises is a simple questionnaire called the Mindfulness-Tracker, or M-Tracker. Every time you try a new exercise, fill out an M-Tracker questionnaire to describe what you felt and experienced. But there’s a twist here: You must fill out and submit your M-Trackers online, on Blackboard. If we practice an exercise in class and fill out a paper M-Tracker in class you will have to copy the sheet you filled out on your online version. Your instructor will walk you through this important process.

We can summarize how to practice an exercise:

1. Find a quiet place free of distraction, somewhere you can sit up straight in a comfortable position.

2. Click the exercise you want to practice (either on your RELAXATION AND MINDFULNESS EXERCISE LIBRARY on bb or on your syllabus).

3. Practice the exercise.4. Click the M-Tracker that goes with this exercise and fill it out.5. Save your M-Tracker a special file you create, “EXERCISES.”6. Submit this M-Tracker as an attachment on Bb under “Assignments.”

RELAXATION AND MINDFULNESS EXERCISE LIBRARYTHE CORE EX (or “c”) SEQUENCE

c1. KABAT 1: Mindfulness Kabat-Zinn Demo (12:00) c1.2. KABAT 1.2: Mindfulness Kabat-Zinn Demo (10)c2. EYE INTRO: Eye of Mindfulness Initial Training (20)c3. EYE STANDARD: Eye of Mindfulness Standard Exercise (18:00)c4. YOGA: Chair Yoga Full Version (FULL; (29:40)c5. MUSCLE: Progressive Muscle Relaxation Full Version (25:14)c6. BREATH-A: Active Breathing (9:33)c7. BREATH-P: Passive Breathing (10:42)c8. AUTO: Autogenics (16:16)c9. IMAGERY: Insight Imagery (22:57)c10. CHIME: 15 Minutes Silent Chime Meditationc11. METTA: Metta brief loving kindness meditation (13)

GRADING

Your grade will be based on how many points you earn. For example, 200 points will give you an A. YOU WILL NOT BE GRADED ON “PERCENTAGES.” ALTHOUGH BLACKBOARD REPORTS PERCENTAGES, IGNORE THEM. THEY ARE INNACURATE. As you can see on the pages that follow, you can earn many more points than 200. This is to give you some flexibility in what assignments you want to do.

42 POINTS. 2 multiple-choice exams , Exam 1 is worth 25 points. Exam 2 is worth 17 points. Exam 1 is on CLASS 14, due CLASS 28. Exam 2 is on CLASS 26 and due on CLASS 28. No late exams will be permitted.

100 POINTS. 20 M-Trackers s (CLASS 6 – CLASS27) . Describe the effects of the relaxation and mindfulness exercises assigned each week. Use the supplied M-Tracker forms. Submit your M-Trackers right on Blackboard (BB). Never submit any assignment as an email. They will b discarded.

On your syllabus, each highlighted pencil () indicates one required M-Tracker to be submitted as an attachment. Thus, two pencils ( ) indicate that two M-Trackers are due (combined point value is 5). Whenever two exercises are separated by a plus sign (+) you practice them in one sitting, moving directly from one to the next without a break. Whenever exercises are separated by a slash (/), you may either practice them at different times or one right after another.

YOU MAY SUBMIT YOUR M-TRACKERS ONLY ON THE INDICATED DATES AND TIMES. LATE ASSIGNMENTS WILL NOT BE ACCEPTED, NO MATTER WHAT THE CIRCUMSTANCE. THE REASON FOR THIS IS THAT YOU MUST COMLETE ANY ONE ASSIGNMENT BEFORE THE

NEXT IN ORDER TO FULLY BENEFIT. DUE DATES STRICTLY ENFORCED, ABSOLUTELY NO EXCEPTIONS!

30 POINTS. “Best Indicator” and “Frequency” M-Tracker; Best Preparation, Best Followup exercises DUE CLASS 27

LATE POLICY: All M-Tracker reports are due 7 days after they are assigned.  No exceptions. It takes time for mindfulness skills to develop.  It would be as if you were taking a course on how to grow poppy seeds.  It takes 9 weeks for a poppy seed to grow and flower. Each week you would be taught to do something different (initial planting, early feeding, trimming later on, spraying flower buds, etc), depending on the life cycle of the poppy.  It would make no sense for you to bunch up all your poppy assignments in the last two weeks (water the seeds eight times that week, change feeding schedules 8 times, "trim" excess growth – all at once!).  Your mindfulness is your poppy seed.  You can't grow it in two weeks.  You can't bunch up all your assignments in two weeks!

15 POINTS. “The Aggression Incident” DUE CLASS 20

Think of a situation in which you were the victim of verbal abuse, aggression, attack, or rudeness. Using the “GIL AND LUIS” example in your textbook write all the details, as if you were writing a detailed police report. Your report should be a transcript, as if you were going to direct a YOUTUBE video and have actors act out each role. So you have to be concrete.

Then analyze this incident in terms of your textbook chapter on aggression. Most important, indicate HOW YOU MIGHT REDO THE ENCOUNTER to reflect textbook concepts. Be realistic. Say “I might have said and done this. . . “

15 POINTS. “My Job from Hell” DUE CLASS 24

Think about a stressful job you currently have, or had in the past. Describe it. List and describe all the concepts in the assigned textbook chapters that help explain why the job is stressful. The more concepts you mention, the higher your total score will be. WARNING: YOU MUST NOT NAME THE ACTUAL JOB SITE. INSTEAD, USE THE WORD "ACME" TO NAME THE JOB." FOR EXAMPLE, IF YOU WANT TO DESCRIBE "CITY OF CHICAGO POLICE DEPARTMENT," NEVER IDENTIFY THE CITY OF CHICAGO POLICE DEPARTMENT BY NAME; INSTEAD, CALL IT THE "ACME POLICE DEPARTMENT."ALSO, NEVER GIVE ANY SPECIFIC IDENTIFYING INFORMATION THAT CAN BE USED TO UNCOVER THE REAL IDENTITY OF THE WORKPLACE YOU ARE DESCRIBING. FOR EXAMPLE, DON'T SAY "I WORK AT ACME DEPARTMENT STORE, THE FANCY BUILDING AT 900 N. MICHIGAN AVENUE IN CHICAGO."Also, it is

not enough just to list concepts. For example, don't say:

ENVIROMENTAL CONDITIONS: When I was working at a cook at a local university cafeteria, the conditions were just too hectic and pressing.

A better answer:

ENVIRONMENTAL CONDITIONS: When I was working at a cook at a local university cafeteria, the environmental work conditions made the job more stressful. For example, there was no ventilation. So with all the ovens heating and smelling up the place, we all felt like we were being baked along with the food. Also, the kitchen was small. Lots had to be done in a small space. So we were constantly bumping into each other. And the noise! Dishes banging in the sink, grinding noises from the ovens, yelling supervisors, and so on. My ears were ringing. It was so stressful that every hour or so I had to take a break.

20 POINTS. FINAL REPORT: What I Learned. DUE CLASS 28

A 400 word report (2 pages) summarizing the most important things you learned about coping and mindfulness.

ATTENDANCE. Attendance is taken every session. You must show up at the beginning of each class to be counted. Sign in when you arrive. Sign-in sheets will be put away 10 minutes after the start of class. Every class session missed lowers your grade by 10 points.

GRADING KEY

200 - A150-200 B100-149 C50-99 D0-49 F

WEEKLY SCHEDULE

MODULE 1: A CRASH COURSE IN RELAXATION AND MINDFULNESS

WEEK MONDAY SESSIONS WEDNESDAY SESSIONS

1 CLASS 1 CLASS 1

JAN 20

Orientation,Class members introduce themselvesExpectations and format of class, review of syllabus.M-Tracker Report explanations.Mindfulness Cyles

2 CLASS 2

JAN 25:

STRESSORS

Most people define stress in terms of negative external events or stressors. This is out psychologists first understood stress. This approach is valuable, but has problems

LECTURE

CH1 The Quick FixCH 2 Stressor Warning Signs

READ FOR NEXT SESSION

CH 1: The Quick FixCH 2 Stressor Warning Signs

CLASS 3

JAN 27:

THE STRESS ENGINEFIGHT OR FLIGHT RESPONSE

The Fight or Flight Response is a physiological ability to awaken and energize us for a stress emergency. It is essential for survival. However, it contributes to many illnesses

LECTURE (Note to instructor: Lecture 3)

CH 3 The Stress Engine

READ FOR NEXT SESSION

CH 3 The Stress Engine

3 CLASS 4

FEB 1

STRESS BOOSTER BUTTONS:BEYOND STRESSORS AND THE

STRESS ENGINE

Understanding stress goes beyond stressors and the stress engine. We need to look at ways we create stress for ourselves, stress booster buttons.There are many approaches to stress management. They can be organized into three groups: change it, rethnkit, and relaxation. All produce an anti-stress relaxation response. In addition they can be organized into six universal family groups, based on how they reduce self-stressing.

Types of Stress ManagementSocial Support?

LECTURE

CH 4 Stress Booster ButtonsCH 5 Types of Stress ManagementCH 6 Social Support and Meaning

READ FOR NEXT SESSION

CH 4 Stress Booster Buttons

CLASS 5

FEB 3

RELAXATON RESEPONSE/SOCIAL SUPPORT

Benson’s Relaxation Response.5 Universal Approaches to Relaxation

Social Support goes beyond the basic three groups of stress management techniques we have been considering. We consider the importance of others, and of viewing the big picture, going beyond simple stress management

LECTURE

CH 5: Types of Stress ManagementSix Universal Family Groups

CH 7: The Relaxation Response

READ FOR NEXT SESSION

CH 5: Types of Stress ManagementCH 7: The Relaxation Response

4 CLASS 6

FEB 8

MIND WANDERING AND MINDFULNESS

LECTURE

CH 8: What Is Mindfulness? (Mind Wandering)

M-TRACKER 7 BASELINE EXERCISEInstructions: For 5 minutes just close your eyes. Relax your mind in whatever way you want.

xBASE Take in Class Complete M-Tracker 7

Baseline Digital and Frequency

Show how to record on Bb

READ FOR NEXT SESSION

CH 8: Mindfulness and Mind Wandering

CLASS 7

FEB 10

MINDFULNESS

Mindfulness goes beyond relaxation anddoes more than evoke the relaxation response.

LECTUREMindfulness in the News: LECTUREReview of Universal Groups of Relaxation.Definition of Mindfulness

Anderson Cooper Mindfulness Intro (13)THE HONEST GUYS MINDFULNESS (10)

c1 Mindfulness Demo Kabat-Zinn

PRACTICE IN CLASS

After lecture, complete M-Tracker 7 Lecture & Intro

Record your paper M-Tracker on Bb

READ FOR NEXT SESSION

Ch 8: What is Mindfulness (Mind Wandering)

HOME PRACTICE

c1.1 Record on BBx1 c1.2 Record on BB

5 CLASS 8

FEB 15

MINDFULNESS MUSCLE

Mindfulness goes beyond relaxation anddoes more than evoke the relaxation response. Mindfulness contributes to the development of specific brain structures and processes, or “mindfulness muscle.”

LECTURE

CH 8: What is Mindfulness? (Mindfulness Muscle)

PRACTICE IN CLASS

c1.2 Mindfulness Initial Demo Kabat-Zinn

READ FOR NEXT SESSION

CH 8: What is Mindfulness? (Mindfulness Muscle)

PRACTICE AT HOME (CYCLE 1)

x2 EYE INTRO c2 + M-Tracker Report on BB

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

CLASS 9

FEB 17

BENEFITS OF MINDFULNESS

Psychological benefits of meditation and mindfulness include: (1) Increased focusing ability, (2) reduced rumination, anxiety, and depression, (3) stress reduction, (4) reduced mind wandering and boosts to working memory, (5) increased metacognitive and introspective ability, (6) less emotional reactivity, (7) More cognitive flexibility, (8) increased relationship satisfaction, and (9) health benefits.

LECTURE

Benefits of Mindfulness (Not in Text; Lecture in blackboard).

PRACTICE IN CLASS

c2 + M-TRACKER

READ FOR NEXT SESSION

Benefits of Mindfulness (on Blackboard

PRACTICE AT HOME (CYCLE 1)

EYE INTRO x3 c2 + M-Tracker (submit MR on Blackboard)

MODULE 2:COPING WITH STRESS and the

M-LAB

6 CLASS 10

FEB 22

BASIC M-STATES: BASIC STATES

Both relaxation and mindfulness do more than contribute to physiological or brain changes. They go beyond the relaxation response or mindfulness muscle.. We consider the psychological effects of training on “mindfulness states,” or “M-States.” These were discovered through decades of extensive research. The most basic of these are “Basic Relaxation.” The M-Tracker is a simple tool for measuring M-States. We explore the details of how it is used, and summarized on the “M-Chart.”

LECTURE

CH 10 Mindfulness States (Basic Relaxation only)CH 11 Your M-Tracker

PRACTICE IN CLASS

c2 (Fill out M-Tracker after exercise, as always)

READ FOR NEXT SESSION

CH 10 Mindfulness States (Basic Relaxation only)CH 11 Your M-Tracker

PRACTICE AT HOME (CYCLE 1)

EYE INTRO x4 c2. Twice. Fill out M-Tracker at least once. Submit Mindfulness Report (MR) on BlackboardCONTINUED . . . .l..

CLASS 11

FEB 24

CORE MINDFUL STATES

We consider core defining states of mindfulness.

LECTUREThe Meditation of Problem-SolvingCH 12: Problem-solvingCH 13: Priorities and GoalsCH 14: ProcrastinationCH 12Time ManagementMULTITASKING VIDEO (4)

READINGS FOR NEXT SESSIONCH 12CH 13CH 14

CH 9 The Eye of Mindfulness and the Mindfulness CycleCH 10 Mindfulness States (Core Mindfulness_

CLASS EXERCISE

c3 EYE STANDARD / M-Tracker

READ FOR NEXT SESSION

CH 9 The Eye of Mindfulness and the Mindfulness CycleCH 10 Mindfulness States (Core Mindfulness_

PRACTICE AT HOME (CYCLE 2)

x5 c3 EYE STANDARD M-Tracker

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each

continued . . . . .You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

HOME STUUDYPRIORITIES, GOALS,

PROCRASTINATION, TIME MANAGEMENT

exercise and submit an MR on BB.

7 CLASS 12

FEB 29:

COGNITIVE APPROACHES

Stressful thoughts and the blockbuster distortions

LECTUREMindfulness: Metacognition and DereificationCH 16: Hidden Stress ThoughtsCH 17: The Big 4 Blockbuster DistortionsCH 18: Changing your Stressful Thinking

READINGS FOR NEXT SESSIONCope CH 16:Cope CH 17:Cope CH 19:

HOME PRACTICE (CYCLE 2) x6 c3 EYE STANDARD Record on BB

CLASS 13

MAR 2

YOGA 1

LECTURE

CH17: Yogaform Stretching

CLASS EXERCISE

c4: CHAIR YOGA Record on BB

READINGS FOR NEXT SESSIONCH 17 Yogaform Stretching

HOME PRACTICE (CYCLE 3)c4 x7 YOGA (twice) Record once on BB x8 c3 or c10 Record on BB

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

8 CLASS 14

MAR 14

COGNITIVE APPROACHES (CONTINUED_

LECTURE

CH 16, 17, 19 CONTINUEDCH 20 THE 4 DEEP QUESTIONS

CLASS DISCUSSION & REPORTS:

My favorite blockbuster Distortion My best way of countering it.

READINGS FOR NEXT SESSIONCope CH 16, 17, 19Cope CH 20 THE 4 DEEP QUESTIONS

HOME PRACTICE (CYCLE 3)x9 c4 YOGA Record once on BBx10 c3 or c10 Record on new M-Tracker BB

EXAM 1 (CH 1-20) BLACKBOARDFINISH BY MIDNIGHT CLASS 28

CLASS 15

MAR 16

YOGA 2

CLASS EXERCISEs7 EXTENDED CHAIR YOGA (Not in library)

READINGS FOR NEXT SESSIONCH 17 Yogaform Stretching

HOPE PRACTICE (CYCLE 3) x11 c4 (twice) YOGA M-Tracker and MR on BBx12 c3 or c10 M-Tracker

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

9 CLASS 16

MAR 21

CONTINUATION OF PREVIOUS WEEK;ASSERTIVENESS AND SUPER-

ASSERTIVENESS

LECTURECH 25 AssertivenessCH 26: Super-Assertiveness

READINGS FOR NEXT SESSIONCH 25CH 26:

HOME PRACTICE (CYCLE 3)x13 c4 YOGA (practice twice) record oncex14 c3 or c10 M-Tracker

CLASS 17

MAR 23

MUSCLE MINDFULNESS 1

CLASS EXERCISEc5 Record M-Tracker on BBc3 or c10 Record M-Tracker on BB

READINGS FOR NEXT SESSIONCH 22

HOME PRACTICE (CYCLE 4) x15 c5 MUSCLE Record M-Tracker on BBx16 c3 or c10 Record M-Tracker on BB

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

10 CLASS 18

MAR 28

DESENSITIZATION AND RELAPSE PREVENTION

LECTURE

CH 22: Desensitization.DESENSITIZATION EXERCISECH 23: Relapse PreventionRELAPSE PREVENTION EXERCISE

READINGS FOR NEXT SESSIONCH 22CH 23

HOME PRACTICE (CYCLE 4)x17 c5 MUSCLE Record M-Tracker on BBx18 c3 or c10 Record M-Tracker on BB

CLASS 19

MAR 30

MUSCLE MINDFULNESS 2

LECTURE

SHYNESSCH 22: Muscle Mindfulness

CLASS EXERCISECORE EX 5 / M-TrackerCORE EX 3 / M-Tracker

READINGS FOR NEXT SESSIONCH 22/ M-Tracker MR

HOME PRACTICE (CYCLE 4)x19 c5 MUSCLE Record M-Tracker on BBx20 c3 or c10 Record M-Tracker on BB

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

11 CLASS 20

APR 4

ANGER AND AGGRESSSION

LECTURECH 30 Turning Anger into Powerful CopingCH 31 Dealing with Aggression

HOMEWORK FOR NEXT SESSION!:Submit on blackboard a “The Aggression Incident” for an aggressive incident. To be discussed in next class. Read GIL and LOUS in class.

READINGS FOR NEXT SESSIONCope CH 27: ShynessCope CH 29: Turning Anger into CopingCope CH 30: Dealing with Aggression

HOME PRACTICE (CYCLE 4)x21 c5 MUSCLE + c10/c3 in sequence; Record M-Tracker on BB

BRING TEXT TO CLASS NEXT SESSION

CLASS 21

APR 6

BREATHING EXERCISES

LECTURECH 25: Breathing

DEMO: COMBINING AUDIOSCLASS EXERCISEc6 + c7 + s26 Blowing Bubbles M-Tracker

READINGS FOR NEXT SESSIONCH 25

HOME PRACTICE (CYCLE 5) x22 BREATH c6 + c7 + c3 (or c10) in a single session.

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

12 CLASS 22

APR 11

ANGER AND AGGRESSIONCLASS REPORTS

REVIEWCH 30, 31, Discuss Gil and Louis if necessary

CLASS DISCUSSIONAGGRESSION INCIDENTS: DISCUSS TEXT IDEAS ILLUSTRATED. HOW NEW IDEAS MAY BE INCLUDED.

HOME PRACTICE (CYCLE 5) BREATH x23 c6 + c7 + c3 (or c10) in a single session

CLASS 23

APR13

AUTOGENICS

LECTURECH 29 Autogenices

CLASS EXERCISEc8 M-Tracker

HOME PRACTICE (CYCLE 6)x27 c8: Autogenicesx28 c3 or c10

READINGS FOR NEXT SESSIONCH 29 Autogenics

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

13 CLASS 24

APR 18:

JOB STRESS 1

LECTURECH 31: Causes of Stress at WorkCH 32: Preventing Stress at Work

READINGS FOR NEXT SESSIONCope CH 31: Causes of Stress at WorkCope CH 32 Preventing Stress at Work

HOMEWORK FOR NEXT SESSION!: “MY JOB FROM HELL!”See assignments in syllabus. Submit on BBJob Stress and Millennials (3)

HOME PRACTICE (CYCLE 6)x25 c3 or c10

READ FOR NEXT SESSIONCH 31: Causes of Stress at WorkCH 32: Preventing Stress at Work

CLASS 25

APR 20:

IMAGERY

LECTURECH 32: Imagery and Contemplation

CLASS EXERCISECORE EX 9

HOME PRACTICE (CYCLE 7)x29 c9 IMAGERYx28 CHIME MEDITATION

READINGCH 32

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

14 CLASS 26

APR 25

JOB STRESS 1

REVIEW

Basics of causes of job stress (CH 33)

CLASS DISCUSSION / REPORTS

My Job from Hell

HOMEWORK NEXT SESSIONTURN IN M-Project FINAL REPORT !! (tur in on blackboard only)

LOVING KINDNESS MEDITATION

LECTURECH 29; Loving Kindness Meditation

CLASS EXERCISE?c4 or c5 (Class votes on choice_M-TRACKER

HOME PRACTICE FOR NEXT SESSION (CYCLE 8)x35 METTA c11SPECIAL INSTRUCTIONS. Pick to exercises to practice IN SEQUENCE one right after the other. You will be given a special M-Tracker in which you indicate the first exercise and the second you included in your sequence.

Practice your sequence twice, and rate them twice.x37 x38 2-Exercise sequences

CLASS 27

APR 27

CRISES AND CATASTROPHES

LECTURE

CH 35 Crises and Catastrophes

HOMEWORK (CYCLE 9)

CH 40WORTH 15 POINTS! CH 26CompleteFREQUENCYBEST EXERCISEBEST INDICATOR M-TrackersBest Preparation and FollowupEFFECTS

READING FOR NEXT SESSIONCope CH 35

READ FOR NEXT SESSIONCH 29

EXAM 2 (CH 20-END OF BOOK) BLACKBOARDFINISH BY MIDNIGHT CLASS 28

You must practice this week's exercise at least 3 times at home to get any effect.Always complete an M-Tracker after each exercise and submit an MR on BB.

15 CLASS 28

MAY 2

CLASS REPORTS

Class discusses.

What CORE EX worked best.What M-States are best indicators of progress?What M-States changed most?What M-States are most valuable? Why?Best PreparationBest Followups\

UNIVERSITY EXAM DAY

IMPORTANT DATES

Begin Date:

1/20/16

End Date:

5/10/16

Late Registration Fee<http://www.roosevelt.edu/Registrar/Registration/LateFee.aspx> Starts:

1/15/16

Last Day to Register<http://www.roosevelt.edu/Registrar/Registration.aspx> or add a class:

1/26/16

Pass/Fail<http://www.roosevelt.edu/Registrar/Courses/PassFail.aspx>/Audit<http://www.roosevelt.edu/Registrar/Courses/Audit.aspx>:

2/3/16

Last Day to Withdraw<http://www.roosevelt.edu/Registrar/Courses/Withdraw.aspx>:(for a W-Grade)

3/28/16

Refund Schedule:

[Online] = Online   [In-Person] = In Person  [Fax]  = by Fax  [Email]  = by Email

100%

before 1/27/16

75%

between 1/27/16 and 2/2/16

50%

between 2/3/16 and 2/9/16

25%

between 2/10/16 and 2/16/16

0%

on or after 2/17/16 -- This course cannot be dropped after 3/28/16.

Grades Due by 2:00pm on:

5/16/16

Grades Available Online:

5/17/16

UNIVERSITY POLICIES

Withdrawals [Recommended text]The last day in SP16 to withdraw with a ‘W’ grade: full session - 3/28/16; online session – 3/29/16. Prior to and including the first week of the fall or spring semester sessions, students may drop one or more courses with no record of the class appearing on the transcript. In weeks two through ten of the fall or spring semester, students may complete a Change in Registration form in person or by fax. The form is found on the web at http://www.roosevelt.edu/registrar/forms.  Online withdrawals after the semester has begun are not an option. The course will be recorded on the transcript with the notation of "W" indicating that the student withdrew.

After week ten of the fall or spring semester students may not withdraw from courses without completing a Petition for Late Withdrawal form found at http://www.roosevelt.edu/registrar/forms. The petition form requires the student’s signature and the approval of the instructor, department chair, dean or dean’s designee.  It also requires a statement of the non-academic reason for your late withdrawal, including reason student was unable to withdraw by deadline, AND, documentation.

Withdrawing from courses may have serious consequences for academic progress towards the degree, for financial aid eligibility, for repayment of refunds, visa requirements (for international students), and eligibility for competition (for student athletes). Students should consult carefully with their instructors and academic advisors and must meet with a financial aid advisor before withdrawing from classes after the semester has begun.  Tuition Refund Schedule and Withdrawal deadlines are published for each semester and for the summer session on the Important Dates page of the website at http://www.roosevelt.edu/registrar/ImportantDates.

Incomplete grades [Recommended text] The instructor will follow the Registrar’s policy for assigning Incompletes for this course. That is, a grade of ‘I’ will only be assigned when a small portion of the total semester’s work has to be completed and the student has a documented reason why the work cannot be completed within the regular timeframe.

Roosevelt’s scholastic policies are available in the Undergraduate and Graduate Catalogs.

http://www.roosevelt.edu/Catalog/Undergraduate.aspx (undergraduate)http://www.roosevelt.edu/Catalog/Graduate.aspx (graduate)

Academic Honesty and PlagiarismAll students will be held to the University’s standards regarding academic dishonesty, as described in the student handbook and on the University’s website. Please refer to http://www.roosevelt.edu/Provost/Faculty/AcademicIntegrity.aspx for more information. Ignorance of standards will not be accepted as an excuse. Students must guard against all forms of plagiarism. In particular for written assignments, students must follow APA style requirements, such that references must be cited in the body of the paper and listed in a Reference section. Direct quotes must be identified either by quotations marks for brief quotes or indentations for longer quotes, with the page number of the original article included (see the APA Publication Manual, 6th edition for details). Students found guilty of academic dishonesty may receive an F for the assignment, and their names will be forwarded to the Student Services office. Receiving an F for the assignment does not preclude imposition of other penalties by the University, including dismissal.

Student Code of ConductStudents enrolled in the University are expected to conduct themselves in a manner compatible with the University’s function as an educational institution. http://www.roosevelt.edu/StudentSuccess/Conduct.aspx. Americans with Disabilities ActRoosevelt University complies fully with the Americans with Disabilities Act. Details about ADA and Roosevelt’s policies and practices are found in the following link:http://www.roosevelt.edu/Policies/Disabilities.aspx . If any member of the class feels that he or she has a disability that qualifies under the American with Disabilities Act and needs accommodations of any nature whatsoever, special accommodations will be made upon recommendation of the Academic Success Center’s Office of Disability Services available at http://www.roosevelt.edu/StudentSuccess/AcademicSuccessCenter.aspx.  This office will alert professors of appropriate accommodations that must be made.  Please advise the instructor of any such disability and the desired accommodations at some point before, during or immediately after the first scheduled class period.

Religious Holidays (http://www.roosevelt.edu/Policies/ReligiousHolidays.aspx)

Roosevelt University respects the rights of students to observe major religious holidays and will make accommodations, upon request, for such observances. Students who wish to observe religious holidays must inform their instructors in writing within the first two weeks of each semester of their intent to observe the holiday so that alternative arrangements convenient to both students and faculty can be made at the earliest opportunity. Students who make such arrangements by the deadline will not be required to attend classes or take examinations on the designated days, and faculty must provide reasonable opportunities for such students to make up missed work and examinations. However, all work missed for such absences, including papers and examinations, must be made up. Students who do not arrange for excused absences by the deadline are not entitled to such accommodations.

Additional Information

Support servicesFind out about the many ways Roosevelt University supports its students at the following link:http://www.roosevelt.edu/StudentServices.aspx

Computer centersFind out where the computer labs are, when they are open, how to contact them, and much more:http://www.roosevelt.edu/ITS/labs.aspx

Library hoursEverything you need to know about the library is available to you on the library website:http://www.roosevelt.edu/Library.aspx

Blackboard supportThe Blackboard course management system is supported by the RUOnline staff and by the Roosevelt University Help Desk:Help Desk: http://roosevelt.parature.com/ics/support/default.asp?deptID=15161RUOnline: http://www.roosevelt.edu/RUOnline.aspx

Use of Turnitin.comInformation on using turnitin.com software in class is available at:http://www.roosevelt.edu/ruonline/faculty.aspx