Documente Academic
Documente Profesional
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Management and
Prevention
Program Resource
Guide
1
Stress Management and Prevention
Program Resource Guide
By
Jack Higgins
Table of Contents
UNIT 1 THE NATU RE OF STRESS
Information to Remember....................................................................P. 3
Self-Assessment Exercises.................................................................P. 3,4
Journal Writing.....................................................................................P. 4
Information to Remember....................................................................P. 5
Self-Assessment Exercises.................................................................P. 5,6
Journal Writing...............................................................................P. 6,7,8
Information to Remember....................................................................P. 9
Self-Assessment Exercises...............................................................P. 9,10
Journal Writing..............................................................................P. 10,11
Information to Remember..................................................................P. 12
Self-Assessment Exercises.............................................................P. 12,13
Journal Writing...............................................................P. 14,15,16,17,18
Information to Remember..................................................................P. 19
Journal Writing.........................................................................P. 19,20,21
Information to Remember..................................................................P. 22
Self-Assessment Exercises.............................................................P. 22,23
Journal Writing.........................................................................P. 23,24,25
Information to Remember..................................................................P. 26
Self-Assessment Exercises..................................................................P. 26
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Information to Remember..................................................................P. 28
Self-Assessment Exercises........................................................P. 28,29,30
Journal Writing..............................................................................P. 30,31
Information to Remember..................................................................P. 32
Self-Assessment Exercise:
There are four different states in the paradigm. Spiritual, Emotional, Physical and
Mental. I will discuss each model and how each component is needed for balancing
wellness and stress. At the end of my description, there will be a graph that
compliments my discussion as well. This paradigm is designed to display the
integration of one’s health and how to take control of your well-being. The first
component in the paradigm I will discuss is the Spiritual. When assessing myself, I
gave this the lowest percentage as far as importance to me. I am somewhat
spiritual, but I do not make this a priority of my inner being and guidance. I have
really never been a religious person by nature, so looking at things spiritually has
not been a way for me to heal or combat a crisis and stress. I have always had a
more cosmic curiosity about spirituality and a higher being. Having a strong
spiritual sense offers a great deal of therapy and guidance for some dealing with
the stresses of life. I tend to put more focus on my inner self and the other
components in the paradigm. The next component in the paradigm is the
Emotional. This component was somewhat higher for me than Spiritual, but less
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than the remaining. The emotional state of one self is different for everyone.
“Emotional well-being is defined as the ability to feel and express the full range of
human emotions and to control them rather than be controlled by them.”
(Seaward) The Physical component is next in the wellness paradigm. Just like the
previous two discussed, Physicality is a very important aspect of one’s health and
longevity. I rated this component the third highest for me on levels of importance in
regard to stress and health. The physical body goes through many changes with
age and conditions. Each component really ties in together. One impacts that other
in the long scope of life in my opinion. For me, the Physical component has given
me a tool to combat stress. Regular exercise and nutrition has provided me with a
stronger and healthier body. Since I am a middle-aged man, this falls in an
important place in my life right now. The last component in the paradigm is the
Mental. For me, this was the highest rated and most important aspect of the model.
Acute and chronic stress can have severe impact on one’s health. It seems we are
all under more stress than ever before. “Chronic stress can have a serious impact
on our physical as well as psychological health due to sustained high levels of the
chemicals released in the ‘fight or flight’ response.” (Collingwood) Awareness is so
important for realizing mental stress and anxiety.
Journal Writing:
Situation Start Midway End
Leaving on time for work in the morning 4
5
Unit 2: The Physiology of Stress
2
Unit
Information to Remember:
Key Learning Point: Stress related disorders and illnesses are becoming more and more frequent across
the world. Many of these disorders can lead to Migraine headaches, back issues and hypertension.
Key Learning Point: The physiology of stress can have a huge impact on one’s health. The stress
response, or release of chemicals/hormones can have an impact on the nervous system. (Seaward,
(2015)
Key Learning Point: The stresses and anxiety at work, can have a big impact on one’s health. Bringing
awareness to your daily life and career is very important. Listen to your mind and body when it comes to
the stresses of your work and career.
Self-Assessment Exercise:
The vast understanding of the brain and how our behaviors and experiences
somewhat alter our health, is an ongoing question. The rigors of life stress can
have a great impact on our health. Learning more about how stress is related to
disease can help us bring further awareness to our future. The first step in
understanding brain health, is the two different terms. The first is Neuroscience.
Neuroscience is the basic study and structure of the nervous system and brain.
The neuroscience field is an ongoing evolvement, and continues to make progress
on learning more about our brain function and how this relates to stress. “Only
recently have the dots been connected to provide a more accurate understanding
of this most complex human organ.” (Seaward) The second term we will cover is
the Neuroplasticity. Neuroplasticity is a term used to describe how the brain and
nervous system have a sense of plastic flexibility. Basically, the brain and nervous
system can be re-wired based on life changes and experiences. Neuroplasticity
research involves many different fields such as memory, stem cell research and
stroke. The importance of brain function and health, is key to understanding how
ongoing stress can impact our health and lead to disease. Understanding the
effects of the nervous system and how that relates to stress has led to many
different diseases. Stress related disorders are becoming the most common form
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of issues plaguing Americans. A few examples of common nervous system related
disorders are Tension Headaches. Tension in the head, eyes and neck lead to
increased pain in the muscles and lower back. Migraine Headaches are also a
common disorder as well. Migraines can lead to intense headaches, dizziness and
nausea. Migraine disorders affect a great deal of Americans in this country. A
third disease associated with the nervous system is Bronchial Asthma. This illness
is caused by excessive fluid that causes swelling in the bronchi muscle tissue.
Asthma attacks are connected to stress and anxiety. The impacts of stress and the
immune system is also an important health concern. There are several disorders
related to stress and immune function. Cancer could be the most serious of them
all. Cancer affects almost 1 out of 3 Americans today. Immune function can be
affected by cancer cells and stress hormones.
Journal Writing:
How is stress or anxiety about people affecting your life?
The funny thing about life is you never stop learning about how you relate to people.
Whether it’s friendships or relationships, it’s always a growing process. In the last five years of
my life, I have seen a few personal relationships end or fail. I was so hurt by these events, it
seemed to spiral me into another existence or path. At my age, I never thought I would be
where I am, but I started to feel it was for a good reason, or the universe had a different plan
for me. I am at peace, but I do feel some stress about moving forward and meeting someone
new in regard to a relationship. Maybe it’s a fear of heartbreak again, but it does weigh on me at
times. I guess at this stage of my life, I’m having a harder time understanding people and
connecting with them. It’s been the most unusual time in my life.
I have worked for Verizon for over 20 years. I have been on a true journey working for
this company, and it’s been a very difficult relationship for a while now. I guess my unhappiness
about my career has been a huge gap or crossroad for me. I work on the phones in a customer
service environment, so the work is very stressful, and the demands take its toll on you
mentally. I’m almost embarrassed to say how long I have worked for one company, but it has
truly motivated me to change my career and finally say goodbye to Verizon and the tech world.
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So yes, I hate what I do, but I am going to change that. I am determined to make the positive
Over the last several years I have taken a different approach to how I consume news or
media. I currently do not have cable, so I find it refreshing not to have constant news and
information bombarding me. The current state of politics and terrorism is truly frightening. It
seems the media and the current state of our country is causing so much anxiety and fear. For
me, I have to disconnect from it and not consume it. I do feel stress when I worry about my
daughter living in New York City. She is twelve and it scares me about the possibilities of her
being hurt or something happening. I am in Florida, so it has caused some anxiety for me at
times.
How is stress or anxiety about food and eating habits affecting your life?
This is one area where I am in a great place. I have to say that I haven’t had much stress
in regard to my food intake or eating habits. I am very happy about my awareness and direction
when it comes to healthy eating. The one area I have been stressed, is the eating habits of my
daughter. I am not with her that much, so when I am, I like to cook healthy meals for her and
stay on top of what she is eating and consuming. That can be hard to do at times. Kids eat a lot
of poor foods and this can lead to weight and health issues down the road. I don’t want that for
How is stress or anxiety about sleep and sleeplessness affecting your life?
For the most part, I tend to get pretty good sleep. My trouble with sleeping has always
been when I was worrying or experiencing anxiety. Then I would not sleep well. The life
stressors are what has always affected by sleep patterns. At this time in my life, I am doing well
with sleep and I get a sufficient amount of rest. Exercise and my yoga practice has really helped
How is stress or anxiety about exercise or lack of physical activity affecting your life?
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As with sleep, I am currently in a very good place in my life when it comes to exercise
and physical activity. At 44 years of age, I am very pleased with my body and health.
3
Unit
Discovering yoga five years ago has given me great direction to get the physical activity I
needed. It has helped me in so many ways. I am currently not experiencing any stress or
anxiety in regard to exercise. The only part that may come into play, is how difficult some of the
yoga classes are that I take. It can take a physical toll on you.
Summary
In summary, the main stressors for me at this stage in my life are the questions and
future of my relationships with people, and my work-related stress. Finding a perfect balance in
life can be tough. The experiences we go through, the ups and downs can really take its toll your
health. I have worked hard on finding tools to help me counter these changes. I don’t feel we are
ever ready for a crisis or change, but if we can bring awareness and peace to our lives, it can
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Key Learning Point: According to Tibetan perspectives on stress, the strong attachment to desire is
strongly associated with stress and anxiety. This approach is directly associated with the ego.
(Seaward, 2015).
Self-Assessment Exercise:
Stress, Anxiety, Fear, and Anger are all components of our life that take us in
many different directions. Finding a healing source, or common ways of
understanding how life experiences can alter our mind. Long before theorists
provided ground breaking strategies regarding stress and the mind, The Tibetan
culture had already established practices to understand, and heal human
suffering. The philosophy of Buddhism was to practice inner peace. “In the past
decade, many Tibetan lamas, including the Dalai Lama, have spoken and written
extensively on the topic of stress as viewed through the perspective of the mind.”
(Seaward) To navigate and understand the complexities of the mind, it is
important to find mental balance. Controlling the ego and desires with the
practice of meditation, is a wonderful way to counter the difficult aspects of stress
and life. If inward practices were more utilized in our world today, we could see
more peace and happiness across our world. Like much of the Tibetan approach
to mind and stress, many future theorists have also provided perspective on life
experience and stress. The common ground by most theorists is the act of self-
awareness. Practicing self-awareness is designed to move away from the
defensive actions and more toward positive inner strengths. “So often we place
blame on externalities because it’s the easiest excuse, when in fact we should be
thinking about our thinking, reflecting, trying on different perspectives, and
learning from our mistakes.” (Jun) Systematic and Exposure Desensitization are
examples of ways to cope and overcome fear. “In systematic desensitization and
exposure desensitization, clients are repeatedly exposed to their stressors, first at
small and tolerable levels, and then with a systematic progression toward face-to-
face confrontation with the stressor.” (Seaward) Confronting fear is an important
step in healing from life events or overcoming change. The age of social media
has limited our privacy these days. Keeping some of your personal issues private,
is a good suggestion. Limit Information Overload is also a way to improve
communication and limit your stress. With too much information and multi-
tasking, taking a simple approach and keeping a limit on information is helpful.
The last example of improving communication is to Resolve Communication
Problems. Conflict is a part of all relationships. Resolving communication issues
sooner than later is recommended.
Journal Writing:
Take some time to write about whatever you came up for you mentally, emotionally, and
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This was a very enjoyable breathing and meditation session. Today, I really seemed in
the right frame of mind to practice this exercise. I wasn’t rushing to get somewhere or try and fit
a million things in before a certain time. Practicing yoga regularly has really helped me
understand the benefits of relaxation and meditation. I really need to put more focus on the
meditation side of my practice. During this exercise, I felt very relaxed. I really felt at peace and
this has been a little tough for me recently. Realizing where I am in my life and that being ok,
has been challenging for me for over a year. I had a very good focus on my breath during this
exercise. I was drifting and thinking about my first yoga teacher Claude. He is an amazing
inspiration for me, and has helped me find healing like no other. He would always focus on the
power of meditation more so than any other form of yoga practice. He would come to my mind
and then I would refocus back to my breath. Mentally, I would feel at peace when thinking about
him and focus on the sound of my breath. Thoughts of my daughter always come to my mind as
well. It’s a beautiful side to my life, so I always drift thinking of her. Emotional thoughts of my
ex fiancé have dominated my thoughts for well over a year. This seems to be fading more and
more, and I’m feeling less vulnerable and feeling less emotional pain. As those thoughts start
crossing my mind, it was easier to bring it back to the breath. Sitting in a half lotus position was
Summary
procrastinating about making the time to meditate. Yoga and meditation is a life-long practice. It
should be something you make time for every day. The benefits of breathing and relaxation is
critical to my health when dealing with the stressors of life. The timing of this class and the
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Unit 4: Personality Traits and the Human
4
Unit
Spirituality
Information to Remember:
Key Learning Point: A Type A personality is considered a rushed or hurried lifestyle. Further studies now
have this type of personality more associated with anger. (Seaward, 2015).
Key Learning Point: Adventurous personality types are considered Sensation Seekers. This type is based
around extreme activities. These personality types are spontaneous, but calculating. (Seaward, 2015).
Key Learning Point: Overcoming fear is one of the many challenges we all face. Being fearful of
uncontrolled events, can lead to ongoing stress. Bringing awareness to each event or situation, can
help keep this managed and avoid further anxiety.
Self-Assessment Exercise:
“There are many traits common to all individuals, which makes distinguishing among personality
types and their related behaviors difficult at times. Level of Self-Esteem, however, appears to be
a critical factor in how people respond to stress, regardless of personality type.” (Seaward) Each
individual today has some level of self-esteem. This is really how we look at ourselves and think
of ourselves. Having a sense of self-value, self-respect and self-love are important concepts that
define self-esteem. Having a low self-esteem is the common equal when connecting stress and
the different personality types. Life experiences, body image, clothing and behavior are
examples of what can impact our self-esteem. Having a high self-esteem can be a buffer or best
defense against stressors. Stress-resilient personalities have much better success at brushing off
these difficult ups and downs and push on. “Values that are adopted consciously or
unconsciously lay the groundwork for personality traits and behaviors.” (Seaward) The stress of
life experiences and memories can affect how we value our life, and what purpose we have.
Without meaning or purpose, it can be difficult to navigate through life. Having meaning builds a
foundation for positive health in mind and body. The demands we place on ourselves create road
blocks and cause stress. When values, opinions and attitudes are challenged, this can impact the
ego and a stress response is developed.
Life stressors and changes, can alter your spiritual beliefs as well. Experiencing loss or a crisis,
can have a great effect on one’s belief system and what your outlook is on the other side of that.
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Finding an inner peace and wisdom, is really the only concept I can truly see to find a beautiful
path in life. Finding a way to love one-self and others, can truly transcend your life and create
less stress. Prochaska’s model for change focuses on six stages. These stages are a great
template for moving toward a positive behavioral growth. One example for positive change is
exercise. Using Prochaska’s model for change, we can take each step and define how that relates
to developing and exercise program.
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Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness,
feeling overwhelmed.
lives. How our mind and body handles fear is different for many.
then pick my nails. For a long time, I felt this was more of a habit,
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CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed,
grumpiness, rage.
15
Anger can be a scary word or emotion. We all have some
Disgust is best fit to describe the point of anger for me. I guess
more about yourself and how emotions of anger impact you are
what I was doing was genetic or instinctual, but when backed into
feeling.
unhappiness, rejection.
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The emotion of sadness seems to really hit home for me
lately. Over the last five years, this has been the most dominant
felt. There are many that stand out to me, but Disappointment
and Grief are the main terms that really are important. The
remorse, mortification.
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Understanding the emotion of shame was a little more
head and throat region when focusing on my body and mind. I felt
was.
sympathy, sentimentality.
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The emotion of Love is truly what resonates in me. I have so
Kindness, warmth, and caring really are terms that define how I
felt the pain of love as well. I realized that giving love is the best
giving love will provide you with something special. The feeling of
someone is truly special. I really enjoy the sense of love and how
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Joy is another beautiful emotion. We don’t always have joy in
terms that really resonate with me. I would connect joy to a form
the most joy. Scanning my body and thinking about joy really
feel optimistic about the future. It’s what drives you, and
energizes you.
Summary
The sense of emotion is such an interesting thought process. As humans, we feel pain, joy,
anger, confusion and fear. All of these are part of life. Finding ways to bring awareness and
understanding to these emotions is important. Controlling emotions or letting go, are all part of
what makes us evolve. The use of meditation and focus has really helped me understand how I
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Unit 5: Dealing with Stress: Coping Strategies
5
Unit
Information to Remember:
Key Learning Point: Surviving a threat or life event can cause a coping response or strategy. “The word
coping, as defined by stress scholar Richard Lazarus, is the process of managing demands that are
appraised as taxing or exceeding the individual’s resources.” (Seaward, 2015, p.211).
Key Learning Point: Cognitive Restructuring is the idea of widening one’s perspective to allow for
positive change. Assuming responsibility and facing a situation head on. (Seaward, 2015).
Key Learning Point: Harboring negative thoughts can promote behaviors associated with those
perceptions. Reframing is a way of looking at the same situation from a different point of view. The
idea of Reframing is to take a negative thought or perception and find something good from it.
(Seaward, 2015).
Journal Writing:
Take some time to write about whatever came up for you mentally, emotionally and physically
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For this week’s journal entry, I chose the Mindful Self-Inquiry
this session was very enjoyable, and came at the proper time for
much mental stress for me over the years. When I clear the
about taking the big leap. My thoughts shift to what it has been
like working for this company over the last eight years. It’s felt
like a bad relationship and the other person or thing doesn’t care.
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It’s like a machine that keeps on going and there’s nothing you
can do to change it, but get out and say goodbye. Focusing back
that will slow me down, but trying to face fears. I’m not sure what
this relates too. The yoga studio I attend is a great studio, but
I’ve had the hardest time connecting with people there. Maybe
until last week. I was never expecting any dialogue about it, since
it was over a year ago, so I was a little thrown off. I’ve been
doesn’t. I guess I need a kick in the butt to get myself out of this
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way of thinking. Focusing my breathing again, I try to remove any
struggling with change. I’ve been alone for almost two years now,
but I’ve really felt this is what was good for me in my life. A time
around. I open my eyes and think about how much relaxing and
Summary
I found this practice to be very emotional, but very helpful and relaxing. Some of my
thoughts were from a place of anxiety and fear, but once I thought about them and focused on
clearing them away, it made sense. Working through this exercise really made me go deeper in
my thoughts. When I practice yoga, I really never get a chance to lie in corpse pose very long.
It’s usually rushed and I can never really find a deep sense of meditation. This exercise was a
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Unit 6: Relaxation Techniques 1: Breathing,
6
Unit
Self-Assessment Exercise:
There are many suggestions and techniques offered today, to help people manage
stress and anxiety. When you think about breathing, it doesn’t seem like this basic
human function that can have an impact on our body. It does however, provide
wonderful relaxation and air flow to help our bodies find focus and calmness.
Diaphragmatic breathing is an example of this type of breathing technique.
Diaphragmatic breathing is a deeper breath technique. “Diaphragmatic breathing
involves the movement of the lower abdomen. In the practice of yoga, this
technique is called pranayama, or the restoration of one’s energy or life force, the
breath behind the breath.” (Seaward, 2015, p. 368) Expansion of the chest cavity
can cause a vibration and muscular contraction. “Breathing from the diaphragm,
which accents long pauses, decreases this resonance, creating a calming effect.
(Seaward, 2015, p. 369) This deep breathing technique allows for more oxygen to
enter the lungs. This can lower blood pressure, help with mental stress, and of
course relax the mind and body. Breathing seems easy, but there are proper
recommended steps for diaphragmatic breathing. Meditation has been around for
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thousands of years. This ancient practice finds its origins in Asian cultures.
“Meditation is the quintessential respite to calm the mind from sensory overload.”
(Seaward, 2015, p. 378) The concept of meditation is to flush the mind out. Bring
clarity allowing the mind to calmly process new information, and to relieve stress
and anxiety that builds up in our thoughts. “Studies show that meditation is
associated with improvement in a variety of psychological areas, including stress,
anxiety, addiction, depression, eating disorders and cognitive function, among
others.” (Melnick) Research has shown that meditation can change our brains.
Rewire our neurons by creating and building new connections.
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Journal Writing:
Mindful of how you interact with yourself?
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Life certainly has a way of throwing you curve balls. The
my life had ended up, I truly felt like a failure. I could not find any
other word to describe what I felt like. Feeling like this put me
These messages I was sending to my-self were not healthy for me.
It was difficult to just have positive talk with my-self and see
Seeds of suffering?
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When you are down or experiencing difficult life changes, it
could have done a better job of not watering the seeds of my own
terms would have been better for me. Just saying it to yourself is
better than other way. I know it didn’t feel that way, but you have
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Avoiding conflict with people is something I have always
been good at. I’ve never pursued conflict with someone just to
Mother has been a roller coaster for me. When she moved my
not a result of me, but what she was also experiencing and going
Reflection on writing?
30
I truly believe and understand the feeling of resentment and
feelings are normal for anyone. Is it ego? Can I forgive and let it
huge heart. When it gets hurt or broken, it hurts more than others
and sending love to that person. Hoping one day they will see me
how you treat yourself and send love and compassion to others
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Unit 7: Nutrition and Stress
7
Unit
Information to Remember:
Key Learning Point: Nutrition continues to be a problem in the United States. Overconsumption of foods
high in fat and refined sugar, is causing unnecessary body stress and health concerns. (Seaward,
2015).
Key Learning Point: “The stress response increases the rate of metabolism by activating the mobilization
of carbohydrates and fats into the bloodstream for energy production. Additionally, several
substances, when ingested, tend to mimic or induce the stress response or decrease the efficiency of
the body’s metabolic pathways, thus setting the stage for a more pronounced physiological reaction to
stress.” (Seaward, 2015, p. 531).
Key Learning Point: The typical American diet consists of too much fats and proteins. An unbalanced
diet can lead to health issues and poor physical health. (Seaward, 2015).
Self-Assessment Exercise:
For this week’s assignment, I chose the Mindful Lying Yoga exercise. I can’t express enough
about the benefits of yoga. It has truly changed my health, and my life. The practice of yoga has
given me the benefits of cardiovascular endurance, muscular strength, and flexibility. Along with
the workout, I also get relaxation and meditation. Yoga is a lifelong practice. There is no ego
involved, and it is for you to embrace and to share. I was looking forward to this exercise and
working through the poses reflecting on how I felt. “Mindful yoga involves bringing awareness to
your breath, movement, posture, thoughts, and emotions as you practice.” (Stahl & Goldstein,
2010, p. 91) The most basic stretches are just as important as the most advanced poses. These
types of poses are the foundation for alignment in the body. As I worked through the various
stretches on my back, I like to inhale and exhale with every move. Breathing into the stretches
is important. The Supine Twist is a pose I really enjoy. I’m not the most flexible in my hips and
lower back, but this pose makes me feel really good. They say, any pose that is uncomfortable
or slightly painful are the ones to focus on. These are the areas where your body needs more
work or flexibility. The Leg Stretch is also a challenging pose for me. I feel a sense of limitation
physically when I do any stretches involving my hamstrings. Yoga is the union of mind and body.
I really enjoyed this exercise and the focus on the breath, stretching, and relaxation. For
someone my age, or any age for that matter, yoga brings so many wonderful benefits to your
health. It’s a true alternative medicine for the mind, body and soul.
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8
Unit
Self-Assessment Exercises:
RATIONALE
What is the purpose of this program? In today’s corporate landscape, finding ways to reduce
health care costs and increase employee attendance, is critical for overall performance and a
healthy thriving business. Promoting a healthy work environment can increase employee morale
and increase productivity. These positive changes can move the culture of your business in a
new
and exciting direction. So much of our time each day is spent in the work place. The increased
demands and stress of work, can take its toll on management and an employee base. Our
purpose is to bring a low cost, productive wellness program that incorporates physical activity,
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stress reduction, and nutritional guidance to you. These three initiatives are the basis of creating
challenges when it comes to adding new programs and ideas. We specialize in a low cost
wellness program to get things rolling. The first step is a Health Risk Appraisal or Survey to get
an idea of the overall health of your base. This step does include owners and management.
Promoting wellness should come from the top and it should be an example practiced as well. The
next step in promoting physical activity, is a group walking club. This can be done before or
after work. This activity provides movement and an easy and efficient way to get exercise.
Another option is employees taking the stairs. You can hold contests to see who calculates the
most stairs each week. This is a great incentive for everyone. For stress reduction, we will offer
yoga and meditation classes each week. Each class will cover yoga and a meditation session. The
last initiative in our program is nutritional guidance. Our wellness program will provide onsite
recommendations for food availability and one on one nutritional coaching. We will also provide
recipes and cookbooks for employees to take home and cook healthier options.
SUMMARY
Providing a wellness program in today’s working culture is important for growth, and the health
of all Americans in our country. Evaluating my original pitch, I wanted to try and look at ways to
better reduce these services and cater to a business that has limited spending. The investment
in
health and lifestyle is a truly valuable return. “Findings from 56 studies on worksite programs
that were published in the American Journal of Health Promotion showed an average 27 percent
reduction in sick leave absenteeism, 26 percent reduction in health care costs, and 32 percent
34
reduction in workers’ compensation and disability management cost claims.” (Kessler)
Companies should put more focus on these types of services. There are many skilled
Journal Writing:
OPENNESS: After reflecting on Openness, I can see taking in our
EMPATHY: I envisioned a conversation I had this week with a yoga teacher. She was upset and
hurt by someone that worked at the studio. I knew about this change of events, but didn’t really
ask or pry. She was hurt because this teacher left the studio and no longer was a part of their
business. I could see the disappointment on her face. I immediately put myself in her place. I
have a big heart and I know what that pain feels like. I could feel a better sense of connection
COMPASSION: Combined with empathy, I continued my experience with my yoga teacher after
learning of her disappointment and hurt. Prior to this, I knew something was wrong and off
about the studio. Something had changed. After her explanation of this, I wanted her to know
35
how sorry I was to hear of this. I wanted to look her in the eyes and tell her from the heart how
sorry I was that this was happening. I felt a sense of appreciation for that.
LOVING-KINDNESS: After closing my eyes, I could see and hear my conversation with my other
sister recently. She was getting married and was fearful and confused about reaching this phase
of her life. I wanted to express to her that she was going to be OK. This was not a difficult
conversation, but a conversion coming from love. I wanted her to know she would always have
SYMPATHETIC JOY: Looking at this quality, I can reflect back to another conversation I had with
my same sister. She had just landed a great job and promotion. I gave her a big hug and
expressed to her how happy I was for her, and how proud I was as well. I could tell this made
her feel good. It came from her own family and it reassuring to her that she had accomplished
EQUANIMITY: Reflecting on this quality, I was able to think of my step brother. When my Mom
had passed, there was incident in our family and it created a terrible wedge. After this incident,
no one wanted anything to do with him. I wanted to understand more and where this had come
from. I was the only one that reached out to him and offered to better understand him without
judgement. I didn’t want to perceive him in a different light as well. After speaking with him and
building communication, I could sense he and I felt much better because of it.
Summary
awareness. This exercise really allowed me to better understand when these interactions are
taking place. Feeling a sense of compassion for someone right there. Not waiting later to finally
say something. These feelings can better strengthen yourself, and establish a better connection
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Unit 9: Applying Stress: Critical Issues for
9
Unit
37
Additional Information
Primary Sources:
The practice of mindful meditation is a wonderful and powerful way to relieve stress related health
disorders. This article provides helpful information regarding this practice.
http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html
Healthy eating is a lifestyle and need for many people. In today’s fast paced world, finding ways to
cook and eat health is important. This book by Dr. Andrew Weil is great resource for recipes.
Weil, Andrew, MD. Fast Food, Good Food. (2015). Little, Brown and Company New York, Boston,
London.
https://www.amazon.com/Fast-Food-Good-Healthy-Delicious/dp/0316329428/ref=sr_1_1?
ie=UTF8&qid=1491353514&sr=8-1&keywords=fast+food+good+food
Nutrition and Exercise are two of the most important components of reducing stress and
maintaining optimum health. These two websites are informative resources for educational eating and
exercise.
http://www.eatright.org/search?keyword=well
http://www.health.com
Yoga is an amazing practice for the mind, body and soul. It can be a great workout and
provide many benefits for stress relief and relaxation. This video provides some insight on the
benefits of yoga.
https://www.youtube.com/watch?v=zi7qIMXNhA0
References
38
Collingwood, Jane. The Physical Effects of Long-Term Stress, https://psychcentral.com/lib/the-
physical-effects-of-long-term-stress/
Jun, Paul. Why Self-Awareness Is the Secret Weapon for Habit Change,
http://99u.com/articles/30437/its-all-our-fault-self-awareness-as-a-secret-weapon-for-habit-
change
www.inc.com/guides/2010/05/wellness-program.html
Melnick, Meredith. (2013). Meditation Health Benefits: What The Practice Does To The Body.
http://www.huffingtonpost.com/2013/04/30/meditation-health-benefits_n_3178731.html
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
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