KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention
Program

Resource Guide
1

KAPLAN UNIVERSITY

Stress Management and Prevention

Program Resource Guide

By
Jennifer Meyer
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
June 16, 2015

Table of Contents
UNIT 1 THE NATURE OF STRESS

Information to Remember
Self-Assessment Exercises
Journal Writing

6
6
7

UNIT 2 THE PHYSIOLOGY OF STRESS

Information to Remember
Self-Assessment Exercises
Journal Writing

7
6
8

UNIT 3 PSYCHOLOGY OF STRESS

Information to Remember
Self-Assessment Exercises
Journal Writing

10
10
11

UNIT 4 PERSONALITY TRAITS AND THE HUMAN SPIRITUALITY

Information to Remember
Self-Assessment Exercises
Journal Writing

12
12
13

UNIT 5 DEALING WITH STRESS: COPING STRATEGIES

Information to Remember
Journal Writing

16
17

UNIT 6 RELAXATION TECHNIQUES 1: BREATHING, MEDITATION, AND MENTAL IMAGERY

Information to Remember
Self-Assessment Exercises
Journal Writing

19
19
20

UNIT 7 NUTRITION AND STRESS

Information to Remember
Self-Assessment Exercises

22
22

UNIT 8 PHYSICAL EXERCISE AND ACTIVITY

Information to Remember
Self-Assessment Exercises
Journal Writing

24
24
25

UNIT 9 APPLYING STRESS: CRITICAL ISSUES FOR MANAGEMENT AND PREVENTION TO YOUR PROFESSIONAL LIFE

Information to Remember

26
27

ADDITIONAL INFORMATION

REFERENCES

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Unit 1

1
Unit 1: The Nature of Stress
Information to Remember:
Key Learning Point: There are three types of stress: eustress, neustress, and distress. Eustress is good
stress and comes from motivating or inspiring situations. Neustress is neither good nor bad and
considered negligible. Distress is when feelings of fear or anger are stimulated based on the negative
perception of an event. (Seaward, 2015). The three types of stress can all create a physiological
arousal but not all stress is damaging. Distress, especially chronic distress, can cause physical and
mental damage, but eustress can be a positive motivator, for example, when race excitement is used
to enhance athletic performance.
Key Learning Point: Journal writing does many things to relieve stress, its a meditation that can release
stress by transferring troubled thoughts onto paper. Journaling is a way of increasing self-awareness
by writing down thoughts, feelings, memories and ideas, which begins a process of self-reflection.
The communication that takes place within allows one to work through and resolution and closure
of perceived stress. (Seaward, 2015).
Key Learning Point: Mindfulness can be practiced both formally and informally. In formal practice,
there is time taken to sit or lie down and focus on your breathing, senses, thoughts, and feelings.
Informal practice is becoming mindful during regular daily activities like walking, or riding the bus
(Stahl & Goldstein, 2010).

Self-Assessment Exercise:
The four areas of the wellness paradigm are mental, spiritual, and physical and emotional well-being
(Seaward, 2015). These areas are all important but we each prioritize them a little differently. My
personal mandala had less of an emphasis on the spiritual component. An environment that I operate in

that promotes balance within my wellness paradigm is the running community that I am part of.
Running helps me balance all areas of my life and increases my feelings of spirituality.

Journal Writing:
Situation

Start

Two children with varying levels of special needs and worrying about their future.

When I work all day on my expense report queue and the numbers do not
decrease, because theyre coming in as fast as I can do them.

Dealing with certain people who consistently try to one up or compete with me.

Managing time between my kids, home, work, school, a relationship, and running.

House/yard/car maintenance and repairs that require time and money.

Intense dislike of my current job and applying for a dream job in my chosen field.

Concern for loved ones in my life who have drug/alcohol dependency issues.

Midway

End

Some days I stress more about my kids and some days I stress more about my work. Depending on how
well things are going in a given area, these levels vary from day to day. (Stahl & Goldstein, 2010).

Unit 2

2
Unit 2: The Physiology of Stress
Information to Remember:
Key Learning Point: There are three physiological systems that are directly involved in the stress
response: the nervous system which includes: the central nervous system (CNS), the peripheral
nervous system (PNS), and the autonomic nervous system which houses the sympathetic and
parasympathetic nervous systems; the endocrine system, which is made up of glands, hormones,
circulation, and target organs; and the immune system, which can be suppressed when the
endocrine glands release the stress hormone, cortisol (Seaward, 2015).
Key Learning Point: There is a direct link between stress and disease with the majority of doctor visits
caused by the effects of stress. Research has shown that 75 and 85 percent of health issues are
caused or made worse by stress. Stress can cause a myriad of problems, from acne to cancer. The
mind-body approach to healing takes into account the effects of stress on physical health (Seaward,
2015).
Key Learning Point: Mindfulness can affect the reaction to stress. Practicing mindfulness helps increase
awareness of the choice one has in handling stress. How an individual chooses to respond to a
stressful event or situation can make the difference in the effects it has on their physical health
(Stahl & Goldstein, 2010).

Self-Assessment Exercise:
Neuroscience is the study of the nervous system including the brain, the spinal cord, and the nerve cell
network. They study how it develops, how it is structured, what it does, and how it changes.
Neuroplasticity refers to the way the brain adapts to change (Seaward, 2015). The brain will continue to
change for as long as it is learning (Michelone, 2015). Five diseases that can occur when the nervous
system is affected by stress are coronary heart disease, irritable bowel syndrome IBS),
temporomandibular joint dysfunction (TMJ), tension headaches and migraine headaches. A disease that
can occur when the immune system is affected by stress is the common cold or influenza.
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Journal Writing:
How is stress or anxiety about people affecting your life?
I try not to stress about people that dont matter to me. I want to devote my energies to those
people and relationships that are most important to me my family, my children, and my significant
other. Im very easy-going, and there are not many people that I actively dislike, but there are a few and
they are the ones who can rattle my cage. It doesnt happen often, so it doesnt affect my life a great deal.
Im good about letting it go with a not my circus, not my monkeys attitude.
How is stress or anxiety about work affecting your life?
About a year ago I took a new position. This was a promotion with a higher salary, which should
have been great and probably would have been if I ended up working in the position I accepted.
However, after I started in the department, there was a decision made that the position I accepted was
no longer necessary, so now all I do all day is sit at a desk and process expense reports. It is dull and
tedious, and not what I signed up for. Its nice to have more income, but I feel like Im paying a price in
job satisfaction. I am underutilized. I could be doing so much more. Unfortunately, the rest of the staff
in this office do not make the situation any better. There is no real sense of teamwork, its an
every-man-for-himself environment. This is the first job Ive ever had that I have disliked this much. Im
working longer hours, and I am pretty wiped out at the end of the work day. I dont have the time to
shop and cook like I used to. I love to cook, and cooking is a joy for me, a real stress reliever. Im pretty
good about work/life balance, but this situation is putting me over the edge. However, these
circumstances did prompt me to go back to school for another degree in a field that I am more
passionate about health and wellness.
How is stress or anxiety about the world affecting your life?
I stopped watching the news a long time ago because there was never any good news to see or
read. Im a rather empathetic person, and when I see suffering in the world, and I let myself overthink it
and feel overwhelmed, it causes me unnecessary stress. I cannot avoid the news completely. I still see
news blips in Facebook news feeds, or hear them on the radio. I dont have to read the entire article and I
can change the radio station and I do my best to not get pulled in, but Im human and sometimes I do.
Its a conscious effort to not let it affect me too much. Overall, my stress and anxiety about the world
has a low impact on my life
How is stress or anxiety about food and eating habits affecting your life?
My longer hours at work, combined with hours dedicated to school and homework, mean that
dont get to cook like I used to. Im making more quick meals, and we are eating more take out. I would
much prefer to make healthy, delicious, homemade meals, with fresh ingredients, and I just do not have
enough time. Im not highly anxious about it, because I do know that this is temporary. My grandma
used to say this too, shall pass, and Ive been reminding myself of that a lot lately.
How is stress or anxiety about sleep and sleeplessness affecting your life?
I rarely suffer from insomnia, and I usually sleep pretty well. On those rare occasions that I do
experience insomnia, I struggle somewhat, but its short-lived and Im back to normal within a day or
two. I would like to be able to get by on less sleep so that I have more time in the day to get things done.
Other than that, I have almost a zero level of anxiety about sleep.
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How is stress or anxiety about exercise or lack of physical activity affecting your life?
This is probably the third highest stressor in my life at the moment. Ive been dealing with a foot
injury and not able to run very much. Running is a huge stress reliever for me and I am missing it
immensely. Im also signed up for a marathon in the fall, and I need to be building a base now, and start
actively training in June. Im paying a lot of money to travel to this marathon, and its what I would call a
bucket list marathon to run. Im stressed about getting healed and back to running soon for the
marathon, but even more importantly, for my mental health. I really need those morning runs to combat
the current higher levels of stress that are stemming from my work situation.
Summary
After going through this exercise, I can see where my stressors lie, the things that I can control
and the things that I cannot, and where I should direct my energies. My number one stressor isnt listed
here, its my children. I want them to grow and develop into happy, healthy, smart, contributing members
of their community. They struggle and they are my number one priority. My job is second, but Ive
taken steps toward making my work life better and more satisfying by going back to school to pursue a
career that Im passionate about. That helps alleviate the long term stress about work, although there is
still the day-to-day stress of it now. The time management to get all things done is another stressor. I
have my children, work, school, a house to take care of, and a relationship Im trying to maintain. I want
to do it all but there arent enough hours in the day. I dont have as much time for one of my stress
relieving activities, cooking. And, due to a nagging injury, Im not able to participate in another one of my
stress relieving activities, running. As a result, Im more easily annoyed these days and quicker to snap at
people. And that in itself, annoys me, because its unlike me. Im an easy going person. I will keep
repeating the mantra:
This too, shall pass.

Unit 3

3
Unit 3: Psychology of Stress
Information to Remember:
Key Learning Point: Anger is a survival emotion common to all animals, but the aggressive behavior
that often accompanies it is not. Humans are the only ones who develop anger into aggressive
actions for seemingly no reason. A positive to the reaction is that the physiological systems that are
activated in periods of anger and aggression have been reported to fuel athletic performances and
even save lives (Seaward, 2015).
Key Learning Point: There used to be a generation gap, now there is a technology gap. The use of
electronic communication has taken over face-to-face communication and as a result, interpersonal
skills are suffering.

One of the first ways to improve communication skills is to detach from the
electronic devices. Establish boundaries and blocks of time when you are available to communicate
(Seaward, 2015).
Key Learning Point: There are eight attitudes that are crucial to developing a mindfulness practice:
Maintain a beginners mind, open to things as if they are new, be nonjudgmental, acknowledge
things for what they are, be where you are without trying to change, cultivate equanimity, let things
be as they are, rely on yourself to see what is true nor not true, be self-compassionate and love
yourself as is. (Seaward, 2015).

Self-Assessment Exercise:
The Tibetan culture follows the teachings of Buddha in how to be free of suffering. The steps
toward attaining the end of suffering involve using the mind to devote oneself to good moral conduct,
meditation, and mental development, and wisdom or insight achieved through mindfulness and
concentration. (PBS) The views of the theorists have a common theme of the mind controlling the
body. The theorists share the belief that its not so much the stress that is an issue, but how you react to
it (Seaward, 2015). Five ways that you can improve your communication style: Be clear in your
communication, improve your vocabulary, match the vocabulary that you are using to the people you

10

are talking to, do not give too much information at once, and clear up or clarify any miscommunication
right away (Seaward, 2015).

Journal Writing:
My meditation practice began about 6 months ago, using a smartphone app. This particular
meditation is almost identical to one that is on my app and is perfect for a beginning meditation practice
because it is short and simple. This is a meditation I can use at my desk with headphones on. I have not
been diligent about my practice at a time when it would be most beneficial to me, and after engaging in
this 5 minute practice I am eager to get back into it on a regular basis.
The simple act of closing my eyes immediately settles my awareness down. Im able to focus on
my breathing, and where I feel it most. Im aware of the way my breath feels cool and sharp coming in
my nose and warm and smooth coming out. I feel my chest rise and my belly fill out when I inhale, and
fall and empty when I exhale. External sounds fade as I focus more inward, and my brain begins to quiet
and my mood becomes calm. The tension seeps out of my neck and shoulders and the tightness in my
brow melts. My eyes soften and my face relaxes. I actually start feeling sleepy, like I may nod off, and I
have to reassert my awareness. When I open my eyes, I feel soothed, refreshed and restored. There is an
overall sense of calmness and acceptance; acceptance of myself and of others. This is definitely a feeling
that I want to capture on a regular basis.
I struggle with quieting my mind and know that I require a guided meditation. If left to my own
devices, I will get lost in thoughts about all other things I should be doing, what my kids are doing, how
my relationship is working, etc., I need a voice to bring me back. I hope to eventually get to a point
where I can do this on my own, but for now, I will continue to take advantage of and enjoy the guided
meditations
(Stahl & Goldstein, 2010).

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Unit 4

4
Unit 4: Personality Traits and the Human
Spirituality
Information to Remember:
Key Learning Point: Hostile aggression is a component of Type A behavior that is reportedly more
responsible for coronary heart disease than any of the other Type A traits. Individuals who score
higher on the Hostility Index are 4 times more likely to suffer from coronary heart disease. You
may not be able to change a personality but parts can be modified enough to improve physical and
mental health. (Seaward, 2015).
Key Learning Point: Prevalent in todays society is a search for meaning. Spiritual hunger is the search
for spiritual direction. Spiritual bankruptcy is a lack of spiritual direction. Spiritual dormancy the
lack of the search, when someone chooses to not make spirituality an important part of their life.
(Seaward, 2015).
Key Learning Point: A body scan meditation brings awareness to how the body feels in the immediate
moment. The goal of the body scan is to bring attention to every part of the body, inch by inch
starting at the top of the head. As you practice the body scan you become aware of all of the
physical sensations of each body part as you scan them. (Stahl & Goldstein, 2010).

Self-Assessment Exercise:
Self-esteem is how much you value yourself, and the more you value yourself, the better able you
will be to buffer the effects of stress (Seaward, 2015). Values, attitudes, and beliefs vary greatly from
person to person. Even though families tend to lean toward the same values, attitudes, and beliefs,
simply because they were raised that way, doesnt mean they will hold the same forever. New
information and outside influences can change a persons values, attitudes, and beliefs (Seaward, 2010).
The chemical reaction that occurs in the brain when under stress can change the way we think and
behave and affect our relationships, our values and what we view as our meaningful purpose in life
12

(Stress Values, 2015). The five steps in Prochaskas Stages of Change Model are: Precontemplation,
Contemplative, Determination, Action, Maintenance, and Relapse.

Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
I feel these fear emotions in my head and neck, and in my stomach. When I feel afraid, my throat
tenses and closes. My jaw tightens, my brow furrows, my face and neck tense up and my shoulders hunch
toward my ears. My stomach burns and feels sick. My heart pounds. My underarms are clammy with
sweat. I have a nervous energy and cant keep still. The fears that immediately come to mind when I see
these words are the fear of losing someone, the fear of someone harming those I love, and worry about
my childrens future.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
I feel confusion in my face and head. My face and forehead tenses and bunches up. The back of
my head tightens and the inside of my head feels both loose and strained at the same time. Theres a
pulling sensation in my head like I can almost feel the brain cells reaching for the answers Im seeking. My
children baffle me often, how they think and the things that they do. Oddly, I feel that I am better able to
get inside the heads of others than I do with those that are closest to me.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
My anger is usually quick like a flame that flares up in short bursts and then settles back down to
slow burning embers anger. My face and neck get hot and I simmer like a stew on the stove. My brow
knits together, my hands clench, and my teeth grind together. Im quick to anger and quick to let it go. I
experience true anger most often over issues with people I love. I try not to waste that strong energy on
acquaintances or people I work with. I want to save my energies for the people I care about the most.
Others may annoy or frustrate me, but I want to avoid letting them get the best of me. There are times,
usually related to hormones, that Im grumpy for no good reason and I dont even want to be around
myself.

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

misery, unhappiness, rejection.
My body feels both empty and heavy. I am slow and everything is hard to move. My heart aches
and I feel wilted and cold. I can feel my face sag and my eyes droop. Sometimes I cry and that gives a
small sense of relief, but sometimes I cant cry. I dont even want to get out of bed. The sadness I feel is
a lot about loss of things that might have been and arent and never will be.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
My stomach feels knotted and acidic and I have no appetite. Hot flashes of shame flush my face
and neck. When I feel remorse, I can physically feel waves of it sweep over my body. The memories that
hit me when I think of shame and remorse almost all involve my closest family members and things that I
wish I had or hadnt said or did.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
Romantic love makes me grin, my face and neck feel flushed, and my chest suddenly feels
overwhelmingly full. Platonic or family love makes my chest feels full but in a slower more relaxed way,
like pouring coffee into a cup. I feel warm, my face is softened, and I easily choke up. The images and
thoughts that bring me to tears are the happy, beautiful moments like soldiers coming home and
surprising their families, surprise marriage proposals, people or animals being rescued, even commercials
on TV. My throat tightens and my breath comes in short little gasps as my eyes fill with tears
.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
When Im excited and elated my whole body feels light and springy, buoyant, energized. My scalp
tingles. My skin feels electric. Theres less of a charged feeling when Im amused, hopeful or content.
Those feelings leave me with a softened, smiling face, devoid of tension. My shoulders are relaxed, and
my chest feels warm. These are feelings I experience when Im thinking good things about the future,
what prospects might lie ahead, and what can be accomplished.
I can see from this self-assessment exercise that my family and closest loved ones are at the center
of my emotions. For most of my life, I have tried to NOT feel so much. I read something recently about
empaths, and I could relate to that. I think Ive always been more sensitive and my brain and body have
figured out how to block the emotions, because I feel them so much. Those strong feelings can be scary
and overwhelming. I dont think it has been altogether a deliberate effort, more of an unconscious
self-defense mechanism. Some of it is mindful, when I feel myself thinking too much about something
and my physical reaction starts to swell up, I consciously work at thinking of something else.
(Stahl &
Goldstein, 2010).
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Unit 5

5
Unit 5: Dealing with Stress: Coping
Strategies
Information to Remember:
Key Learning Point: Toxic thoughts are repeated negative thoughts that poison our attitude and
outlook. Negative attitudes push the mental and physical stress response and cause a toxic reaction
in the body (Seaward, 2015).
Key Learning Point: Humor can be used as a defense mechanism to add joy and diminish pain at the
same time. Laughter operates as a cathartic release catalyst bringing together the mind, body, and
spirits health and well-being (Seaward, 2015).
Key Learning Point: Many people believe that if they just had more time in the day and more money in
the bank that live would be better. But its not the time and money that make the difference, its the
attitude. Proper time and money management can reduce the stress of the perceived lack of time
and money (Seaward, 2015).

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Journal Writing:
I chose to try the Mindful Self-Inquiry for Stress and Anxiety, because I felt such great success
with the RAIN concept during the savasana yoga pose and because Im currently under an extra amount
of stress. I cannot think of a better time for me to be taking the Stress Management class.
This was the longest meditation Ive ever accomplished. I have attempted long meditations
before, but fell asleep before I got through the entire 30 minutes. I did nod a little once or twice during
the meditation but came back to awareness each time.
Physically, I found the body scan segment to be incredibly enlightening, I have never felt as aware
of every piece of my body as I did during this meditation. I could really feel each part, from the tips of
my toes to the top of my head, as I concentrated on each area during the body scan. I have done some
practices where I focused on limbs and muscle tension, but this meditation went so far as to consider
internal organs and the brain. At the end of the body scan I was extraordinarily conscious of how my
whole body felt, and it felt very alive.
Emotionally, I was opening the drawers I keep the guarded feelings in. But, it truly felt
exhilarating to face and experience those feelings of fear without just tucking them away. I did not
crumble or fall apart. I was not weaker for having gone through and felt the pain and fear of those
emotions. I felt liberated and accomplished. It would probably be easier on me to continue the way I have
been and just keep filing away the tough emotions, but nothing worth having is ever easy. I think that
learning to face and deal with these feelings is an important component in building my spirituality and
emotional well-being.
Mentally, I came to the realization that closing off those feelings may put me on an even keel, but
its only temporary and it isnt a healthy form of stress management. Putting the feelings away instead of
dealing with them isnt going to make them disappear. Ive felt like Ive done a good job of managing
stress and maintaining my composure because I dont fly into fits of rage or tears. Ive felt fairly happy for
the most part. From this class, and these meditation practices, Im becoming aware of the fact t
hat
because Im not dealing with the harder, stronger, sharper feelings Im actually a bit emotionally detached.
It would benefit me to work through the more difficult feelings instead of avoiding them.
Summary
The Stress Management class overall has been very helpful to me, but these meditations are really
putting me in touch with areas of my inner self that have been previously left alone, both consciously
and unconsciously. Ive dabbled in meditation up to this point, the meditation practice I am delving
into now has much deeper meaning and influence in my life.
(Stahl & Goldstein, 2010).

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Unit 6

6
Unit 6: Relaxation Techniques 1:
Breathing, Meditation, and Mental
Imagery
Information to Remember:
Key Learning Point: A relaxation technique where one breathes deeply from the lower stomach is called
diaphragmatic breathing, and is one of the most basic relaxation techniques. Diaphragmatic
breathing calms the sympathetic nervous system and increases the level of relaxation (Seaward,
2015).
Key Learning Point: Inclusive meditation is a practice where the mind is open to all thoughts and they
enter the mind freely without any judgement or emotional reaction. It is deceptively difficult to not
attach emotion to your thoughts. The idea behind this type of meditation is to free the ego
(Seaward, 2015).
Key Learning Point: Similar to computer screensavers, daydreaming is a frequently used type of mental
imagery that allows the mind to take a break from sensory stimulation. Daydreaming is taken a step
further as a way to stop stress response give the mind, and the body, a break. Thinking relaxing
thoughts to override any negative thoughts can create a relaxation response. (Seaward, 2015).

Self-Assessment Exercise:
Diaphragmatic breathing is an effective relaxation technique also known as belly breathing, or
abdominal breathing. This is a deep breathing method focused on filling the entire lung, so that the
entire lung benefits from the increased intake of oxygen and the expelling of carbon dioxide
(Seaward, 2015). This improved oxygen exchange helps in slowing the heartbeat and lowering blood
pressure, which gives us a greater feeling of relaxation (Relaxation Techniques, 2015). Using mental
imagery and visualization is useful in relaxation in that it can replace stressful ideas and images with

17

peaceful, relaxing ones to calm the mind. The positive mental images provide a distraction from
tense or traumatic thoughts allowing the mind and body to be calm and serene (Seaward, 2015).

Journal Writing:
Mindful of how you interact with yourself?
I find, for the most part, that I am generally kind and positive about and to myself. There are
phases that I go through occasionally that I do experience a lot of negative self-talk. I can relate it to
hormonal changes and seasonal changes. The winter months along with Christmas, which is traditionally
a high stress time of year with increased spending and obligations, tend to bring my outlook, mood, and
physical being down to a deep blue funk level. I am aware of the negativity when I am telling myself that
things are hopeless, that I will never get ahead financially, that I cannot do all the things that I truly do
want to do. Many of the obligations are not just things I have to do, they are things I want to do, which
makes it more difficult and depressing when I can't manage it all. The knowledge that I am talking
myself down, and that it's not good for my health, my self-esteem, or my inner strength to do that to
myself, doesn't always stop me from doing it. I have made attempts at counteracting the negative talk
with positive talk, but never effectively. It will be interesting to see how well I manage the next deep blue
funk episode after going through this class and applying what I have learned.
Seeds of suffering?
Watering the seeds of my suffering is such an excellent and accurate analogy for how the negative
self-talk causes the depression and bad feelings to grow. Its like fuel for a fire. I know it, and I can see it
happening when Im in that kind of funk. The difficult part is stopping yourself from sending the unkind
messages, or making yourself be positive and bringing yourself up when you are that far down. Even
when Im in the midst of one of those blue episodes and I tell myself, here you go again, youve been
here before, this will pass, it doesnt lift the dark veil of gloom. If I can learn to cause a drought for
those seeds of suffering and avoid or decrease the deep level of those blue funks, I could enjoy the
holiday season again!
Day-to-day life feelings of resentment?
I have this great ability to get along with almost everyone. There are very few people that really
push my buttons, but when they do, they really do. I have considered the place where they are coming
from, tried to imagine their hardships, and empathize with their struggles, because Im good at that too.
Thinking about those particular people from a walking-in-their-shoes perspective does lighten the load I
carry against them, but not completely, and not permanently. I would like to, from a completely selfish
perspective, because it would reduce my level of stress. Perhaps, after going through the loving-kindness
meditation a few times, I will have what it takes to put forth a greater loving-kindness effort towards
them.
Reflection on writing?
I believe that I have within me the capability to change the direction when Im headed down that
deep blue path. This class is providing me with tools I can use to combat the negative self-talk and the
negative attitude towards my antagonists. Its up to me to utilize those tools and make the most of what I
have learned here. The formal and informal living-kindness practices are something I will incorporate
into my life and use as often as I can.
(Stahl & Goldstein, 2010)

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Unit 7

7
Unit 7: Nutrition and Stress
Information to Remember:
Key Learning Point: The human body is not meant to sit still for hours and hours at a time, which is
what most of the population currently does while eating meals, commuting to work via cars, trains
and busses, sitting at a desk in front of a computer, or on a couch watching TV. The body needs
physical exercise in order to achieve and maintain physiological homeostasis (Seaward, 2015).
Key Learning Point: In order to accrue the long term physiological benefits of exercise a continued and
committed investment is required. It takes six to eight weeks of training before the important
physiological changes in strength and cardiovascular health are noticeable (Seaward, 2015).
Key Learning Point: There are four dominoes that reflect the relationship between nutrition, stress, and
the immune system: In domino one, stress depletes the nutrients in the body. The next domino
two is Americans under stress tend to eat a nutrition poor diet and as a result, the depleted nutrients
are not replaced. In domino three, the nutrient poor diet that people turn to when stressed tend to
increase physiological responses that make and keep them stressed. The fourth domino 4 is the
effects of the poor diet on the immune system leaving health at risk for illness and disease.
(Seaward, 2015).

Self-Assessment Exercise:
The Mindful Lying Yoga breathing and connection between the mind and the body was centering and
calming. After the yoga practice, my outlook was more positive, my reactions were more peaceful, and I
felt good about myself and my life. I was very in tune with my body and the muscles that I had used
and stretched during the yoga practice. After completing the yoga practice, everything that had been
tight and constricted felt loose and relaxed and I experienced a really deep and restful sleep that night.
A nightly yoga practice should be an important part of my daily routine. (Stahl & Goldstein, 2010).

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Unit 8

8
Unit 8: Physical Exercise and Activity
Information to Remember:
Key Learning Point: Yoga is a Sanskrit word that is used to describe the union of mind, body, and
spirit. The practice of any of the many yoga styles promote relaxation and create a level of inner
peace. Hatha yoga style focuses on physical postures and controlled breathing (Seaward, 2015).
Key Learning Point: Tai Chi chuan is a moving meditation that originated in China that promotes
harmony and balance with the natural energies of the world. Tai Chi is considered a preventive
exercise to keep the bodies energy, also known as chi, moving unrestricted through the body, which
promotes good health (Seaward, 2015).
Key Learning Point: Six qualities that are important in developing interpersonal mindfulness: openness,
empathy, compassion, loving-kindness, sympathetic joy, and equanimity. Expanding on these six
qualities can help improve relationships (Stahl & Goldstein, 2010).

Self-Assessment Exercises:
The purpose of our initiative is to promote regular physical fitness by organizing a running and walking
group working towards a quarterly goal race. Objectives of the program are to improve the health and
wellness of both mind and body in our staff, improve office morale, foster teamwork, reduce stress,
increase self-esteem, and improve mood. Employees will be healthier, happier, well-rested and more
alert, which means a decrease in missed work and an increase in productivity (Seaward, 2015).

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Unit 9

9
Unit 9: Applying Stress: Critical Issues
for Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Avoidance is a common defensive reaction to stressful events and situations.
Avoiding things that cause stress may seem like a quick and easy fix but is really a negative coping
technique because avoiding problems is not solving problems and can mean more issues later on,
especially when it involves relationships. Instead of avoidance, its better to utilize social
orchestration to analyze the problem, create options, and select the best option to resolve the
problem (Seaward, 2015).
Key Learning Point: Constructing a stress management program is a personalized endeavor, as not all
relaxation techniques work for everyone. Ways to create the best plan for yourself: get to know
yourself, take your emotional temperature, love yourself, be creative, find balance, and maintain a
childlike openness (Seaward, 2015).
Key Learning Point: Eating mindlessly in front of the TV or in the car is a common occurrence in
todays busy world. Take the time to be mindful about food. Be aware of when youre truly hungry
versus simply eating because its the correct time of day for a meal. Notice the look, feel, and smell
of the food that you are preparing. Practice loving-kindness and infuse the food you are preparing
with love. Slowly and mindfully eat the prepared meal, savoring the aromas and textures (Stahl &
Goldstein, 2010).

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Additional Information
Video: How to Make Stress Your Friend with Kelly McGonigal from Ted Talks, secondary source
reviewing data previously recorded
This video discusses the approach to stress and how it can affect your mind/body health. If stress is
believed to be harmful to you, your will more likely react negatively to stressful situations and events. If
you view stress as an energizing catalyst that allows you to powerfully meet the challenges you face, then
stress will not be as detrimental to your health.

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References
How to make stress your friend. (n.d.). Retrieved June 19, 2015, from
https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend
Michelone, P. (n.d.). Brain Plasticity - How Learning Changes Your Brain | SharpBrains. Retrieved
May 4, 2015, from
http://sharpbrains.com/blog/2008/02/26/brain-plasticity-how-learning-changes-your-brain
PBS (n.d.). Retrieved May 7, 2015, from http://www.pbs.org/edens/thailand/buddhism.htm
Relaxation techniques: Breath control helps quell errant stress response - Harvard Health. (n.d.).
Retrieved June 1, 2015, from
http://www.health.harvard.edu/mind-and-mood/relaxationtechniques-breath-control-helps-quell-errant-stress-response
Seaward, B. (2015).
Managing stress: Principles and strategies for health and well-being
(8th ed.). Boston, MA:
Jones and Bartlett Publishers.
Stahl, B. & Goldstein, E. (2010).
A mindfulness-based stress reduction workbook.
Oakland, CA: New Harbinger
Publications, Inc.
Stress Values. (n.d.). Retrieved May 19, 2015, from
http://changingminds.org/explanations/values/stress_values.htm

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