KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention
1

Program Resource
Guide

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

Stress Management and Prevention

Program Resource Guide

By
Jennifer Kegley
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
March 9, 2015

Table of Contents
UNIT

THE

NATU RE

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

THE

PHYSIO LOGY

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

PSYCHOLOGY

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

PERSONAL ITY

TRAITS

AND

THE

HUM AN

SPIRITUAL ITY

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing
UNIT

DEAL ING

WITH

STRESS:

COPING

STRATE GIES

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT
AND

REL AXATIO N

M ENTAL

TECHI QUES

IM AGE RY

Information to Remember
Resources: Exercises
Tools: Journal Writing

1 :

BREATHI NG ,

M EDITATI ON,

UNIT

NUTRITI ON

AND

STRESS

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

PHYSIC AL

EXERCISE

AND

ACTIV ITY

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT
AND

APPLYING

PREVE NTIO N

STRESS:

CRITICAL

TO

PROF ESSI ONAL

YOUR

Information to Remember
Resources: Exercises
Tools: Journal Writing
Tools: Journal Writing
ADDITI ONAL

INF ORM ATIO N

ISSUES

F OR

L IF E

M ANAGEM EN T

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1
Unit

Unit 1: The Nature of Stress

Information to Remember:

Stress is the perception of a threat to a persons mental, physical, or spiritual

well-being. Because it is based on the individuals mind, a stressor for one
person is not necessarily a stressor to another person. Stress is also composed
of good and bad stress.

The types of stressors. Acute stress is the type that comes up suddenly such
as when you realize you have burned dinner and you have nothing else to get
ready in a hurry. Chronic stress may start out suddenly like acute stress but it
hangs around and can cause physical ailments. Stressors are categorized as
bioecological, psychointrapersonal, and social.

Stress is more than just a physical response of the body. It can affect physical,
mental, emotional, and spiritual aspects of an individual.

Resources: Exercises:

My Health Philosophy
This helped me understand those things that are a real stress in my life.
Actually writing down that my own emotions are my biggest stressor helped
me realize that changing my reactions to life is what needs to be accomplished
first.

Tools: Journal Writing:

2
Unit

Top 10 Stressors
Things that really get on my nerves or in the way of relaxing. These had to be
listed as fear or anger and I was really amazed at how much anger I have in
my life on a daily basis.

Unit 2: The Physiology of Stress

Information to Remember:

Stress can be the cause of many diseases. It can cause an over-responsive

autonomic nervous system and a suppressed immune system. Learning to
manage stress with relaxation techniques can help keep these systems in
check.

Chronic stress can cause the release of cortisol from the hippocampus. This
over secretion of cortisol over time can lead to the degeneration of the
hippocampus and the onset of diseases such as dementia and Alzheimers.

Chronic stress suppressing the immune system by inhibiting the formation of

lymphocytes which are used for defense.
It also will inhibit antibody
production and inhibit the innate immune response.

Resources: Exercises:

Immediate, Intermediate, and Prolonged Stress effects.

A look at different stress responses in my life. Depending on the severity, I can

know judge which of the 3 stages of stress I am in. This will help me in

3
Unit

choosing appropriately on how to relieve the stress so it does not progress into
the next stage.

Tools: Journal Writing:

Stress Physiology Review

I think this is a good list of hormones to be aware of to understand the stress
response and how to cope with it.

Unit 3: Psychology of Stress

Information to Remember:

Theories that attempt to explain the psychology of stress are based on aspects
of psychology. These aspects include personality, emotions, and human
behaviors. Contributors to these theories include the work of Sigmund Freud
and Carl Jung.

Gender differences exist between men and women on their expression of

anger. Women are less likely to express anger because it is thought to be
unladylike and unattractive. Because of this, women are more likely to have
unhealthy effects such as ulcers, migraine headaches, and depression.

Chronic anxiety, fear, can lead to immune system problems. Repeated

exposure to fearful episodes can result in colds, flu, and impotence. Some
research also points to cancer.

Resources: Exercises:

4
Unit

Anger: The Fight Response

I included this because I have anger issues. It gives a breakdown of the four
ways in which people mismanage their anger and I had to analyze myself to
understand which category I fall into. This will help in dealing with anger
issues.

Tools: Journal Writing:

The Psychology of Your Stress

This was important in understand the top stressors. Also understanding
individual defense mechanisms can help in understanding reactions to
stress and how to better deal with it.

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:

The listing of stress prone personalities. These are type A personality,

codependent personality, and helpless-hopeless. Understanding where an
individual falls within these types can help assess ways of helping them.

The listing of stress resistant personalities. These are the hardy personality,
survivor personality, and type R thrill seeking personality. Understanding

these traits can give insight on how certain people are able to keep stress at
bay.

Spirituality is not the same thing as religion. Religion is relegated to one belief
system whereas spirituality encompasses the whole. It is total harmony.

Resources: Exercises:

Your Meaningful Purpose In Life

I enjoyed this exercise because it was a look at what I thought was important
from the age of 16 and up through year 60. The importance of things
change throughout the years. It is good to have a future plan in writing
that way it keeps you on track as bumps in the road try to throw you off.

Tools: Journal Writing:

Stress-Prone Personality Survey

I included this because it shows me how I currently deal with stress. Life gives
us many opportunities to change, for the good and the bad. I can reflect on
this in the future so assure myself I have not changed for the worse but also
to ensure that I am changing for the better.

Unit 5: Dealing with Stress: Coping Strategies

5
Unit

Information to Remember:

Humor is the perception of something funny by the individual that can create a
sense of joy or happiness. Humor provides positive emotions and feelings
within an individual and is important for stress relief.

A sense of humor is not something we are necessarily born with. A sense of

humor is born out of ones upbringing and the type of environment(s).
Everyone has the ability to enjoy all senses of humor, but one type is usually
dominant within the personality. The senses of humor are: conventional; life of
the party; creative; and good sport.

Humor therapy can be employed as a coping technique. It can be used by an

individual to reduce and relieve emotional stress by focusing on funny,
humorous, and positive aspects of life.

Tools: Journal Writing:

Reframing: Seeing a Bigger, Clearer Perspective

We often see stressors as only bad, not seeing that there could be good in
them. This exercise was important in helping me to see good in a situation
reframing it into a positive outlook as a stress reduction technique.
The Time Crunch Questionnaire
A simple exercise to get an idea of a codependent personality. This assessment
can help keep me on track throughout my life to hone my time management
skills.

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Unit

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:

Diaphragmatic breathing is the simplest relaxation exercise for an individual

to learn. This type of breathing allows the full expansion of the lungs and the
movement of the lower abdomen. This type of breathing is often used to give
an individual time to gain their composure in a stressful situation. Most often
used by me when dealing with a misbehaving child.

Meditation is used to ease the mind of sensory overload. Meditation is used to

clear the mind of clutter and chatter and bring about metal homeostasis. This
reduction in mind noise and relaxation helps to reduce stress and improve
mental clarity and concentration.

Mental imagery and visualization is a powerful tool in helping to reduce stress

in an individual. The ability to imagine yourself in another location such as a
beach and feeling and sensing the surroundings can reduce stress by
promoting calmness.

Resources: Exercises:

Three Short Guided Visualizations

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These story type visualizations are great practice in learning how to use your
imagination and senses. They keep your mind so focused on what you are

7
Unit

seeing that you forget about any troubles you might be having and bring
about relaxation.

Tools: Journal Writing:

I Have A Vision: The Art of Visualization

Two great guided mental imagery exercises. Wonderful in feeling the breeze
in the Mount Lake meditation and the chakras in the Rainbow Meditation.

Unit 7: Nutrition and Stress

Information to Remember:

Food is a relaxation technique, but for many people it is used as a coping skill.
Eating, and even not eating, during stressful situations can escalate into health
problems. Many comfort foods have little to no nutritional value and if eaten
in excess can lead to nutrient deficiency and a compromised immune system.

Minerals affected by chronic stress are magnesium, chromium, copper, iron,

and zinc. Vitamins affected by chronic stress are A, C, E and B-complex. A
reduction in these minerals and vitamins leave an individual open to disease
and illness.

Eat a well-balanced diet that consists of 55-70% carbohydrates; 20 30% fats;

and 15 20 % proteins. Eat a wide variety of foods and limit caffeine and
sugar intake.

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Tools: Journal Writing:

8
Unit

Stress Related Eating Behaviors

This exercise asked various questions related to food consumption. Even
though it was short, it gave me a good idea of some habits and where
improvements can be made in order to keep my immune system free from
stress.
The Rainbow Diet
I am interested in the chakra centers in the body and how to keep them
healthy. Having a list of the different foods and herbs associated with each
chakra will be a good reference.

Unit 8: Physical Exercise and Activity

Information to Remember:

Physical exercise is an important stress relief tool. It releases endorphins into

the system that create an emotional high in the individual. It also helps focus
the mind on the activity and not the stressors of the day allowing the mind to
relax. It can be considered meditation in a way.

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Chronic stress allows stress hormones to remain in the body long after they
are needed. They in turn stress out our internal organs and reduce the effects
of our immune system. Physical exercise creates and environment where the
stress hormones are flushed from the system.

Physical exercise is a mind/body connection. A healthy body creates a healthy

mind.

Tools: Journal Writing:

My Body My Physique
I think this was important in assessing how I truly feel about my body. I
understand that I love myself as I am, but that I can improve in certain areas
to gain more health. It will also always be a reminder to me as I get older that
I am who I am and to never compare myself to another.
Physical Exercise
This reminds me of the things I love to do that can be incorporated as some
form of physical activity. It is also a goal reminder of exercise I want to
incorporate into my life.

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Unit 9: Applying Stress: Critical Issues for

9
Unit

Management and Prevention to your

Professional Life
Information to Remember:

Hobbies create stress relief and reduction by creating a diversion for the
individual. This gives relief from a stressor by distracting the mind and
allowing it to relax. Often after the mind goes back to the problem at hand,
the individual is able to come up with a better solution.

Forgiveness is a coping technique used to restore self-esteem through

devictimization. Letting go of the past, forgiving someone who wronged you
helps release the stress and allows the individual to move on with their life.

Dreams are a collection of information received while we are awake.

Recurring dreams can signal unresolved issues. Dream Therapy includes
dream interpretation, dream incubation, and lucid dreaming in an attempt to
clarity and resolve personal issues.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide
<insert your text>

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Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide
<insert your text>

Additional Information
Managing Stress: Principles and Strategies for Health and Well-Being
Seaward, B. L. (2008). MANAGING STRESS 6E VITALBOOKS, 6th Edition. [VitalSource Bookshelf
version]. Retrieved from http://online.vitalsource.com/books/9781449665159/id/pgi
This is a primary source textbook that encompassing an understanding of stress and the steps at
reducing and relieving it.
Just A Few Minutes Of Meditation May Reduce Stress, Study Finds
http://www.forbes.com/sites/alicegwalton/2014/07/03/just-a-few-minutes-of-mindfulnessmeditation-may-reduce-stress/
This small, secondary source article, written by Alice G. Walton sites study results on the benefits
that meditation has on reducing stress and depression. I am a big supporter of meditative
practices and enjoy showing written verification of its benefits.
The Chopra Center http://www.chopra.com/
The Chopra Center founded by Deepak Chopra, M.D, and David Simon, M.D. testifies to the
power of meditation, Ayurveda, and yoga for stress relief and general well-being. I chose this as
a website because they offer free meditations. I would consider this a primary source.

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United States Department of Agriculture ChooseMyPlate.gov

http://www.choosemyplate.gov/
I chose to include this website because I feel it is an all-around good site for physical and
nutritional health. It offers many educational materials for every age, a tracker for exercise and
nutrition, along with recipes and cookbooks. I would consider this a primary source of
information.
Why Zebras Dont Get Ulcers
Sapolsky, R. (2004). Why Zebras Dont Get Ulcers. 3rd Edition. Holt Publishing
An often amusingly written book on stress and its related diseases and coping skills. A
wonderful primary source.

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