KAPLAN UNIVERSITY

HW410 Stress: Critical Issues I n

Management and Prevention

Stress
Management and
Prevention

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Program Resource
Guide

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

Stress Management and Prevention

Program Resource Guide

By

Tracy Knortz

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

October 22, 2016

Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember........................................................................3
Self-Assessment Exercises.......................................................................4
Journal Writing.........................................................................................5

UNIT 2 THE PHYSIO LOGY OF STRESS

Information to Remember........................................................................6
Self-Assessment Exercises.......................................................................6
Journal Writing.........................................................................................6

UNIT 3 PSYCHOLOGY OF STRESS

Information to Remember......................................................................12
Self-Assessment Exercises.....................................................................12
Journal Writing.......................................................................................12

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

Information to Remember......................................................................15
Self-Assessment Exercises.....................................................................15
Journal Writing.......................................................................................16

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

Information to Remember......................................................................23
Journal Writing.......................................................................................23

UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,

AND M ENTAL IM AGE RY

Information to Remember......................................................................26
Self-Assessment Exercises.....................................................................26
Journal Writing.......................................................................................26

UNIT 7 NUTRITI ON AND STRESS

Information to Remember......................................................................31
Self-Assessment Exercises.....................................................................31
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY

Information to Remember......................................................................33
Self-Assessment Exercises.....................................................................33
Journal Writing.......................................................................................34

UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T

AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E

Information to Remember......................................................................37

ADDITI ONAL INF ORM ATIO N

REF EREN CES

 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: The leading causes of death are dominated by diseases due to less than desirable
lifestyle. Diseases caused by certain lifestyle habits can only be improved by changing those habits
and behaviors (Seaward, 2015). The way we live and treat our bodies ultimately puts undue stress on
our bodies which can lead to illness and disease.
Key Learning Point: In efforts to make the world a better place with growth in the economy and
improved technology, it has made the world a more stressful environment. People spend less quality
time at home relaxing with loved ones and more time driving to and from work and then bringing
their work home with them or even on vacations (Seaward, 2015).
Key Learning Point: There are three types of stress, eustress, neustress and distress. Surprisingly eustress
is a good kind of stress. Eustress is a type of stress that is motivating. Neustress is not good or bad
because there are consequences with it. Distress is the bad kind of stress because it can be chronic or
acute, always intense but can either be quick or drawn out. The human body craves stress and needs
it to remain (Seaward, 2015).

Self-Assessment Exercise:
This was a self-assessment exercise regarding the importance of our individual
wholeness divided into a madela. Each piece of the Mandela signified what
makes us whole. The four parts are titled mental, spiritual, physical and mental.
It became very apparent while completing this assignment that each one of my
components had to work in unison in order for me to feel whole. If one of my
components was misaligned, it would throw off my entire madela. My madela
clearly showed that it is crucial for me to maintain balance in order for me to
sustain my sense of wholeness.

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 Journal Writing:

 Situation Start Midway End

 Stress is something that we can make it as big or as small of an issue as

we choose. We can also choose how we deal with it. I really do not consider
myself as someone stressful personality. The items mentioned above are just
issues and fears I deal with on a daily basis. Some of the mentioned stressors are
ones I can never change, like my son’s diabetes diagnosis or my mom’s declining
health because she is an adult and makes her own decisions. Some of the above
stressors are out of my control, for example my husband getting this job that he
wants so badly or moving our children again. There are some stressors that I can
work on making better which are my health, my family’s health and working as
hard as possible at succeeding in my college degree program. My stresses are
just part of my life. My stresses range from acute to chronic. But I take each and
every one of them one day at a time. Really that is all anyone can do. Worrying
about issues or problems does not change anything; it just causes you more
unneeded stress. There are many definitions of stress. Stress has been defined
as loss of emotional control or an absence of inner peace. Healer Serge Kahili
King describes stress as the changes that happen in an individual. Researcher
Richard Lazarus defines stress as the effect of our inability to cope with events or
responsibilities. Stress is all of these and much more.

 The true definition of stress is our inability to cope with a perceived (real or
imagined) threat to our mental, physical, emotional, and spiritual well-being
which ultimately becomes a series of responses with mind set and the way we
adapt to the situation (Seaward, 2015). The measurement of stress clearly
depends on the individual. What one person sees as overwhelming stressful
event, someone else may view it as not a big deal.

Reference:

Mind/Body Connection: How Your Emotions Affect Your Health. (2016, May).
Retrieved from http://familydoctor.org/familydoctor/en/prevention-
wellness/emotional-wellbeing/mental-health

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 Seaward, B. (2015). Managing Stress: Principles and strategies for health and
well-being. Burlington, MA: Jones & Bartlett Learning

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Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: The four parts of the endocrine system are glands, hormones, and circulation and
target organs. Each part helps makes and secrets hormones that are needed by the body to increase or
decrease hormones (Seaward, 2015). It is fascinating how one system can control our stress
response.
Key Learning Point: Insomnia always seems to occur at the worst possible time, usually right before a
big event. The primary reason for insomnia is stress. A good night’s sleep can happen with decreasing
caffeine intake, having a specific bedtime and by using some form of a relaxation technique
(Seaward, 2015)
Key Learning Point: In times of stress our immune system can go into overdrive. This may explain why
some diseases cause the immune system to attack the good cells of the body or its healthy organs.
The stress our bodies feel increases our neuroendocrine hormones thus suppressing our immune
functions. (Seaward, 2015).

Self-Assessment Exercise:
Stress can cause issues in not only within our environment but also within our
bodies. Our bodily functions can be hindered or unable to function properly if
stress gets in the way. The study of neuroscience helps tell how the nervous
system works. Through years of study we have found how the brain continues to
adjust and reorganize by forming new neural connections throughout our lives
(Seaward, 2015). Stress can leave a mark on our immune and nervous system
which lead to illness and disease.

Journal Writing:
How is stress or anxiety about people affecting your life?

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 How is stress or anxiety about work affecting your life?

After careful reflection it seems that I do have a few stressful situations in my life. These

stressful situations may need a deeper look into, so that I can become more aware of how they

are affecting my day to day life. My stress does not seem to be affecting me on the outside but

I need to look deeper to see if it is affecting me in other ways.

References

Collins, J., & Swoveland, E. (2014). The Impact of Gun Violence on Children, Families and

Communities. CWLA, 23(1). Retrieved from http://www.cwla.org/the-impact-of-gun-

violence-on-children-families-communities

Driscoll, E. (2011, March 31). Stress in College: What Causes it and How to Combat it | Fox

Business. Retrieved from http://www.foxbusiness.com/features/2011/03/31/stress-

college-causes-combat.htm

Exercise and Stress: Get moving to manage stress – Mayo Clinic. (n.d.). Retrieved from

http://www.mayoclinic.org/healthy-lifestyle/stress-movement/in-depth/exercise-and-

stress/art-20044469?pg=1

Seaward, B. (2015). Managing Stress: Principles and Strategies for health and well-being.

Burlington, MA: Jones & Bartlett Learning

Whittemore, R., Jaser, S., Chao, A., Jang, M., & Grey, M. (2012). Psychological Experience of

Parents of Children with Type 1 Diabetes: A Systemic Mixed-Studies Review. The

Diabetes Education, 38(4), 562-579. Doi:10.1177/0145721712445216

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 3
Unit

Unit 3: Psychology of Stress

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

Self-Assessment Exercise:
The Tibetan culture can teach us how to properly handle stress. They believe
mindful awareness and compassion can help with stress. They believe stress
is a constant struggle between our ego and our mind. Fear is a part of stress and
can be put into 4 categories, fear of failure, rejection, and death and of the
unknown. Communication can help with stress levels because when we are able to
express our feelings, it is a type of release felt within our entire body (Seaward,
2015).

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Journal Writing:

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Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Our personality is not complete when are born. We are not born with a distinct
personality. Our personality is shaped by genetic factors, family dynamics, social influences and
personal experiences (Seaward, 2015).
Key Learning Point: Self-esteem can play a crucial role in our success in life. It is important during
childhood that our self-esteem is built up and given a strong foundation. There are four essential
pieces in order for a strong self-esteem can be obtained. The essential pieces are a feeling of
connectedness, individual uniqueness, inner power and role models who immolate a high self-worth
(Seaward, 2015).
Key Learning Point: Self-esteem is not only important for our own self-worth but also a tool to use
against stress. In order to minimize stress, it is vital to have strong feelings of self-worth and self-
value (Seaward, 2015).

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Self-Assessment Exercise:
Our self-esteem plays a critical role in how we deal with problems or issues. How
we feel about ourselves will shape our perspective on our values, attitudes and
beliefs. Changes can cause stress but with Prochaska’s stages of change model,
changes can be a little easier to handle. I used Prochaska’s change model to help
me stop snacking before bedtime. It is still a work in progress but taking small
steps helps a great deal. Individuals with low self-esteem usually become
stressed easier than someone with a high self-esteem (Seaward, 2015).

Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic,

tenseness, uneasiness, worry, fright, feeling overwhelmed.

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

insecurity, loneliness, misery, unhappiness, rejection

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

mortification.

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

infatuation, kindness, liking, longing, warmth, sympathy, sentimentality.

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

excitement, exhilaration, hope, optimism, pleasure, satisfaction.

Summary

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In summary, I feel like I am a very emotionally felt person. When I am angry the emotion can

be felt in my head and chest. I can even feel the anger in my mouth as I grind my jaw. I can

feel the emotion of love in every ounce of my body. Love makes me feel warm all over. It

makes me feel strong and content. Emotions of the heart are the most intense. When I am

scared of something my body shows it with my hands shaking and trembling. The strong

emotions I feel are a blessing and a curse. I am thankful for all the emotions I am able to feel

but at times my emotions can be so intense that I am sure it does not do my body a very good

service. The adrenaline of these emotions probably causes some of my body a few problems. I

am hoping that the feel-good emotions help the not so good emotions easier to handle on my

body.

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Unit 5: Dealing with Stress: Coping Strategies

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Unit

Information to Remember:
Key Learning Point: Negative thoughts or feelings can be damaging to our immune system. Negativity
can be so damaging that they can suppress our immune system. There are several types of toxic
thoughts, pessimism, catastrophizing, blaming, perfectionism, polarized thinking, should-ing,
magnifying and self-victimization (Seaward, 2015).
Key Learning Point: We all have those days when we are feeling down and out. There is nothing better
on those days than a good laugh. Humor can help with stress management. There are several
techniques to help cope with stress. The techniques include not taking life so seriously, finding
something to laugh about every day, indulge in your imagination and creativity, tell a story with tons
of exaggeration and always have a place to go for a good laugh (Seaward, 2015).
Key Learning Point: Our life is filled with responsibility and with responsibility comes stress. Learning to
use our time and money responsibly is key to a stressful life. Being responsible with money and time
means keeping a budget and avoiding mass amounts of credit card debt. It is also important to have
the ability to prioritize, schedule and execute any of our responsibilities (Seaward, 2015).
Assessment Replacement:
Our minds can become misguided and overwhelmed in times of stress. There are different types of stress
but I could only see myself in personalization stress. I tend to feel responsible for things the beyond
my control when it concerns my children. I feel responsible even if I had nothing to do with the
outcome or if the outcome was out of my control. Our thoughts and behaviors cannot change unless
we start to identify exactly what they are (Seaward, 2015).

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Journal Writing:

6
Unit

It has been said that chicken soup is good for the soul but I am now a believer

that meditation is even better for the soul. The greatest aspect of meditation is that

everyone can do it. Another great aspect of meditation is there is not a right or

wrong way to do it. Meditation can be done sitting down, standing up, lying down,

and walking. The best way to meditate is whatever way works best for you.

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Diaphragmatic breathing is a tool to control our breathing during times of stress. It
requires a comfortable position, concentration and visualization. The benefits of this breathing
technique are decreased heart rate and muscle tension, increased lung capacity, feelings of relaxation,
mental clarity and it helps with dealing with an overload of stress (Seaward, 2015).
Key Learning Point: Meditation can be used as a temporary means of escape from stress. There are many
positives that occur with meditation. Some positives include a sense of inner peace by the brain
rewiring and a deeper sense of mental well-being. Meditation may even decrease the amount of
chronic pain (Seaward, 2015).

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 Key Learning Point: Mental imagery has been around for centuries and has been shown to be very
effective. Its effectiveness depends on visualization being self-generated and imagery that fits the
individual (Seaward, 2015).

Self-Assessment Exercise:
Relaxation is a tool that can dramatically help in times of stress. Diaphragmatic
breathing is an effective technique we can use to control our breathing when
stress becomes overwhelming. Another way to help in times of stress is to use
imagery and visualization. Although, neither of these relaxation techniques should
take the place of traditional medical treatment, they can definitely help with
relaxing the mind and the body (Seaward, 2015).

Journal Writing:
Mindful of how you interact with yourself?

I consider myself to having a glass half full personality. At least 99.99999% of

the time I have nothing but positive feelings about myself or a situation that I am

dealing with.

Seeds of suffering?

Anyone that has any amount of stress in their life feeds the seeds of their

suffering.

Day-to-day life feelings of resentment?

Resentment is another feeling that can fester and cause so many unnecessary

reactions in our bodies

Reflection on writing?

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 No matter how brutal a lesson is, sometimes it is the best learned lesson.

Negativity can make the positive that much better. The darkness can help the

lightness shine brighter. I truly believe that my past is what has brought to this

present day. There were tough mountains to climb but I am stronger because of

them. I came out on the other side grateful for the fight. I can see things differently

now. All those years of wondering if it was something I did that made my dad leave

us has finally come to pass and I realize it was not me, it was just the way he was.

The importance of giving others kindness and respect was unknowingly taught to

me by a complete stranger. That lesson is ingrained my soul and it is what I live by.

I do not anyone to ever feel less.

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Unit 7: Nutrition and Stress

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Unit

Information to Remember:
Key Learning Point: Food is essential for life however it not only provides our bodies with nourishment,
it also gives us pleasure. Unfortunately, the joy of food can be abused in times of stress. Because of
stress certain minerals (magnesium, chromium, copper, iron and zinc) can be depleted from the body.
Vitamins A, C, E & B complex can also be affected by chronic stress (Seaward, 2015).
Key Learning Point: GMO’s are genetically modified organisms. 65% of our foods are genetically
modified. GMO’s can be avoided by eating whole foods labeled as “certified organic” (Seaward,
2015).
Key Learning Point: There are three different types of eating disorders. Anorexia is where food is either
restricted and bulimia is where food is purged after eating. Overeating is the second type of eating
disorders. Overeating food is used as a pacifier to calm nerves and to create a protective barrier from
people or other triggers (Seaward, 2015).

Self-Assessment Exercise:
Our ability to have self-awareness of our breathing, thoughts, emotions and
environment is mindful meditation. Mindful meditation is an opportunity to feel
freedom. The freedom of letting things be as they are because there is not a drive
for certain outcome. An advantage of mindful meditation is there are a multitude
ways to engage. The practice can be accomplished walking, lying down or sitting
up. My mindless meditation took place while walking. It was especially helpful
and beneficial because I had just recently lost my father to a long battle of
Alzheimer’s. I seemed to be able to find balance and a sense of peace during my
walking meditation.

Journal Substitution:

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Unit 8: Physical Exercise and Activity

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Unit

Information to Remember:
Key Learning Point: The way we sit or stand can have a direct impact on our chronic pain. Hatha yoga
has been used as an alternative from traditional medicine as a source of relief. Hatha yoga stretches
the muscles and helps with balance and flexibility (Seaward, 2015).
Key Learning Point: Insomnia is due to poor sleep quality. Yoga is a way to relieve insomnia. Deep
breathing and certain poses relieve the mind and allow the body to relax (Seaward, 2015).
Key Learning Point: Yoga has many benefits for the mind, body and spirit. The ultimate goal of yoga is
to reduce the ego and connect the mind with the body (Seaward, 2015).

Self-Assessment Exercises:
Businesses run more efficiently when employees are able to do their jobs with less stress. Job

sufficiency and efficiency might be difficult if there is stress being felt. The purpose of this

assessment was to build a program that would help with stress and relaxation within the

workplace. My solution for stress in the workplace was to have a deep breathing meditation

practice for all employees. The practice could be done before work hours, during lunchtime, or

after the work day is complete. There would not be any cost to the employer because

employees could bring their mat with them. Employers would benefit from this practice because

employees that are less stressed have a better ability to stay calm, deal with stress, lower

anxiety and blood pressure. Deep breathing meditation will make for a better and more peaceful

References

DiSalvo, D. (2013, May 14). Breathing and your Brain: Five Reasons to Grab the Controls.

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Retrieved from http://www.forbes.com/sites/daviddisalvo/2013/05/14/breathing-brain-five-

reasons-to-grab-controls#6f8a58bb52aa

Goodman, P. S. (2013, July 11). Why Companies are Turning to Meditation and Yoga To Your

Environment.

Boost The Bottom Line | Huffington Post. Retrieved from

http://www.huffingtonpost/2013/07/11/mindfulness-capitalism_n_35722952.html

JOURNAL WRITING

Summary

In closing, these qualities are what everyone seeks in themselves and in others. These qualities

are what makes our family and friend connections so strong. When these qualities are shared

with us, they are then made stronger within ourselves. A deeper connection is made when

qualities are shared unconditionally. There is a certain sense of love and admiration shared with

these qualities which makes the relationships that are formed even stronger and healthier.

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Unit 9: Applying Stress: Critical Issues for

9
Unit

Management and Prevention to your

Professional Life
Information to Remember:
Key Learning Point: Forgiveness may be hard to accomplish at times but there is not any benefit for not
forgiving. Holding on to grudges or resentment can only cause issues within the body. The grudge or
resentment we hold on to can become toxic to our personal outlook of life and on our personality
(Seaward, 2015).
Key Learning Point: Dreams are the explorations of our minds. Researchers developed dream therapy in
which dreams are studied and then deciphered for deeper meaning. Everyone has dreams but not
everyone can remember what they dreamed about when they awake (Seaward, 2015).
Key Learning Point: Even though we do not remember all of our dreams there are times when we can
recall what we dreamed during sleep. When we do recall our dreams they are usually bizarre,
terrifying or of something that happened in our day (Seaward, 2015).

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Additional Information
My primary source is Science News Magazine.

Stress can be prevented with mindfulness. Mindfulness can be obtained with parenting classes,
cognitive behavioral therapy, yoga or tai chi and meditation. Stress has also been helped with
having a dog or pet (Seppa, 2015).

Seppa, N. (2015). The Mess is Stress. Science News, 187(5), 18-23.

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 References

Boost The Bottom Line | Huffington Post. Retrieved from

http://www.huffingtonpost/2013/07/11/mindfulness-capitalism_n_35722952.html

Collins, J., & Swoveland, E. (2014). The Impact of Gun Violence on Children, Families and

Communities. CWLA, 23(1). Retrieved from http://www.cwla.org/the-impact-of-gun-

violence-on-children-families-communities

DiSalvo, D. (2013, May 14). Breathing and your Brain: Five Reasons to Grab the Controls.

Driscoll, E. (2011, March 31). Stress in College: What causes it and How to Combat it | Fox Business.

Retrieved from http://www.foxbusiness.com/features/2011/03/31/stress-college-causes-

combat.htm

Exercise and Stress: Get moving to manage stress – Mayo Clinic. (n.d.). Retrieved from

http://www.mayoclinic.org/healthy-lifestyle/stress-movement/in-depth/exercise-and-stress/art-

20044469?pg=1

Mind/Body Connection: How Your Emotions Affect Your Health. (2016, May). Retrieved from

http://familydoctor.org/familydoctor/cn/prevention-wellness/emotional-wellbeing/mental-

health

Seppa, N. (2015). The Mess is Stress. Science News, 187(5), 18-23.

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).

Boston, MA: Jones and Bartlett Publishers.

Whitmore, R., Jaser, S., Chao, A., Jang, M., & Grey, M. (2012). Psychological Experience of Parents

of Children with Type 1 Diabetes: A Systemic Mixed-Studies Review. The Diabetes

Education, 38(4), 562-579. Doi: 10.1177/014521712445216

21
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