KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in ana!e"ent an#

Pre$enti%n
Stress ana!e"ent an#
Pre$enti%n Pr%!ra"
Res%urce &ui#e
1
KAP LAN UNI VERS I TY
Stress Management and Prevention
Program Resource Guide
'(
Rac)el &ren%n
Ka*lan Uni$ersit(
HW410: Stress: Critical Issues in ana!e"ent an# Pre$enti%n
A*ril +, +01-
Table of Contents
U N I T 1 T H E N T U R E ! " S T R E S S
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T # T H E P H $ S I ! % ! G $ ! " S T R E S S
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T & P S $ C H ! % ! G $ ! " S T R E S S
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T ' P E R S ! N % I T $ T R I T S N ( H U M N S P I R I T U % I T $
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T ) ( E % I N G * I T H S T R E S S + C ! P I N G S T R T E G I E S
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T , R E % - T I ! N T E C H N I . U E S
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T / N U T R I T I ! N N ( S T R E S S
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T 0 P H $ S I C % E - E R C I S E N ( C T I 1 I T $
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T 2 P P % $ I N G S T R E S S + C R I T I C % M N G E M E N T N (
P R E 1 E N T I ! N T ! $ ! U R P R ! " E S S I ! N % % I " E
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
U N I T 1 3 P P % $ I N G S T R E S S + C R I T I C % M N G E M E N T N (
P R E 1 E N T I ! N T ! $ ! U R P E R S ! N % % I " E
In.%r"ati%n t% Re"e"/er
Res%urces: E0ercises
T%%ls: 1%urnal Writin!
( ( I T I ! N % R E S ! U R C E S

Unit 1+ T4e Nature of Stress
Information to Remember+
Antici*at%r( #e.enses can /e 2uite *r%tecti$e, in t)at a l%t %. 3)at t)e stress4res*%nse is a/%ut is
*re*arati$e5 'ut 3)en 3e !et int% a *)(si%l%!ical u*r%ar an# acti$ate t)e stress4res*%nse .%r n%
reas%n at all, %r %$er s%"et)in! 3e cann%t #% an(t)in! a/%ut, 3e call it an0iet(5 T)us, t)e stress4
res*%nse can /e "%/ili6e# n%t %nl( in res*%nse t% *)(sical %r *s(c)%l%!ical insults, /ut als% in
e0*ectati%n %. t)e" 7Sa*%ls8(, 1994:5
H%"e%stasis is a/%ut tin8erin! 3it) t)e /alance %. %ur *)(si%l%!ical s(ste"5 All%stasis is a/%ut t)e
/rain c%%r#inatin! /%#(43i#e c)an!es %.ten inclu#in! c)an!es in /e)a$i%r 7Sa*%ls8(, 1994:5
T3% )%r"%nes $ital t% stress4res*%nse are e*ine*)rine an# n%re*ine*)rine, release# /( t)e
s("*at)etic ner$%us s(ste"5 An%t)er i"*%rtant )%r"%ne in t)e res*%nse %. stress is t)e
!luc%c%rtic%i#s, a ster%i# )%r"%ne 7Sa*%ls8(, 1994:5
;T)e inte!rati%n, /alance, an# )ar"%n( %. "in#, /%#(, s*irit, an# e"%ti%ns 3)ere t)e 3)%le is
al3a(s !reater t)an t)e su" %. t)e *arts< 7Sea3ar#, +009:5
Resources+ E5ercises+
;( Healt) P)il%s%*)(< = We all )a$e %ur %3n *)il%s%*)ies 3)ic) are in#ee# /ase# %n %ur *ers%nal
%*ini%ns, /ut t)ese %*ini%ns t(*icall( are /ac8e# u* /( %ur e0*eriences, t)%u!)ts, l%!ic /elie.s an#
%/taine# 8n%3le#!e5 P)il%s%*)( is a t)e%r(, t(*icall( a/%ut s%"et)in! s*eci.ic5 I .eel as t)%u!) t%
)a$e a )ealt) *)il%s%*)( is t)e )a$e t)e /e!innin! %. a *at) .%r (%ur )ealt)5 I t)in8 t)is is /ene.icial
t% t)e res%urce !ui#e /ecause e$er(%ne s)%ul# )a$e *)il%s%*)ies a/%ut t)eir %3n )ealt)5
;C%lle!e Stu#ent >ail( Stress Sur$e(< = E$er( c%lle!e stu#ent .eels t)e *ressure %. stress, /ut
s%"eti"es 3e "a( e0a!!erate )%3 "uc) 3e are actuall( #ealin! 3it), an# s%"e %. us ?ust reall(
#%n@t c%*e 3ell 3it) t)e stress%rs %. /ein! a c%lle!e stu#ent5 T)is sur$e( is a !reat 3a( t% c%nsi#er
Unit
1
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t)e stress%rs 3e )a$e #urin! c%lle!e, as 3ell as !i$in! us t)e %**%rtunit( t% rate )%3 "uc) t)e
stress%r actuall( e..ects us5
Tools+ 6ournal *riting+
;A &%%# Ni!)t@s Slee*< = t)is ?%urnal assi!n"ent reall( %*ens %ur e(es t% )%3 "uc) 3e are a..ecte#
/( %ur slee* *atterns5 T)is is i"*%rtant t% %ur res%urce !ui#e /ecause t)is is s%"et)in! 3e can re.lect
%n t)r%u!)%ut c%lle!e an# see )%3 "uc) 3e )a$e *r%!resse# t%3ar#s c%*in! 3it) #ail( stress%rs
3)ile /ein! a c%lle!e stu#ent an# %ur 2ualit( %. slee* )a/its5
Unit #+ T4e P47siolog7 of Stress
Information to Remember+
T)e Aut%n%"ic Ner$%us S(ste": S("*at)etic is relate# t% t)e stress res*%nse 3)ic) releases
e*ine*)rine an# n%re*ine*)rine 3)ereas t)e Paras("*at)etic is relate# t% t)e rela0ati%n res*%nse
3)ic) releases acet(lc)%line 7ana!in! Stress, +004:5
T)e en#%crine s(ste" is "a#e u* %. "an( )%r"%nal !lan#s5 Stress tri!!ers t)e *ituitar(,
)(*%t)ala"us, an# a#renal !lan#s5 T)e a#renal !lan# is %.ten calle# t)e stress !lan# .%r its r%le in t)e
.i!)t4%r4.li!)t res*%nse 7ana!in! Stress, +004:5
Re*eate# e0*%sure t% c%rtis%l accelerates t)e a!in! *r%cess %. t)e /rain an# "a( s)rin8 /rain cells5
'rain cells #a"a!e# #ue t% e"%ti%nal stress a**ears t% /e irre$ersi/le 7ana!in! Stress, +004:5
Stress4in#uce# ele$ati%n %. /l%%# *ressure #urin! c)r%nic *s(c)%l%!ical stress can 3in# u* causin!
car#i%$ascular #iseases5 T)e car#i%$ascular stress4res*%nse essentiall( c%nsists %. "a8in! (%u )eart,
/l%%# $essels an# 8i#ne(s 3%r8 )ar#er .%r a 3)ile, %r te"*%raril(A i. (%u #% t)at %n a re!ular /asis,
t)e( 3ill 3ear %ut 7Sa*%ls8(, 1994:5
Stress 3ill su**ress t)e .%r"ati%n %. ne3 l("*)%c(tes an# t)eir release int% t)e circulati%n, an#
s)%rten t)e ti"e *ree0istin! l("*)%c(tes sta( in t)e circulati%n5 It 3ill in)i/it t)e "anu.acturin! %.
ne3 anti/%#ies in res*%nse t% an in.ecti%us a!ent, an# #isru*t c%""unicati%n a"%n! l("*)%c(tes
t)r%u!) t)e release %. rele$ant "essen!ers 7Sa*%ls8(, 1994:5
Unit
#
)
Resources+ E5ercises+
;I""e#iate, Inter"e#iate, an# Pr%l%n!e# Stress E..ects< = T)is e0ercise /rea8s #%3n t)e i""e#iate
e..ects %. stress c%"*are# t% t)e inter"e#iate an# t)e *r%l%n!e# e..ects5 S%"e %. )a$e 3%rse
i""e#iate e..ects t)an 3e #% *r%l%n!e# e..ects an# s%"e %. us )a$e 3%rse *r%l%n!e# e..ects t)an 3e
#% i""e#iate e..ects5 T)is is a !%%# 3a( t% learn )%3 t% c%ntr%l t)e 3a( stress e..ects us in ti"e
#urati%ns5
Tools+ 6ournal *riting+
;P)(sical S("*t%"s Buesti%nnaire< = T)is ?%urnal e0ercise all%3s us t% t)in8 a/%ut )%3 3e reall(
react t% stress, s%"e %. us #% n%t reali6e )%3 3e react t% it /ecause 3e !et s% cau!)t u* in t)e
"%"ent5 N%3 I )a$e s%"et)in! t% l%%8 /ac8 %n an# re.lect %n "( *r%!ress .r%" t)en until n%3 3it)
stress5
Unit &+ T4e Ps7c4olog7 of Stress
Information to Remember+
Sta!es %. t)e &rie$in! Pr%cess: #enial, an!er, /ar!ainin!, 3it)#ra3al, acce*tance 7Sea3ar#, +004:5
'%t) !uilt an# 3%rr( are c%nsi#ere# t% /e 3aste# e"%ti%nal ener!( /ecause t)e( i""%/ili6e %ur
t)%u!)ts555 N% a"%unt %. !uilt 3ill c)an!e t)e *ast555 N% a"%unt %. 3%rr( 3ill c)an!e t)e .uture
7Sea3ar#, +004:5
All an!er is t)e result %. un"et e0*ectati%ns5 Unres%l$e# an!er issues )a$e a #irect c%nnecti%n 3it)
"an( c)r%nic )ealt) c%n#iti%ns 7Sea3ar#, +004:5
In !eneral, i. t)e stress%r is %. a s%rt 3)ere it is eas( t% i"a!ine )%3 "uc) 3%rse it c%ul# )a$e /een,
insertin! an arti.icial sense %. c%ntr%l )el*s 7Sa*%ls8(, 1994:5
Unit
&
,
Resources+ E5ercises+
;An!er Rec%!niti%n C)ec8lsit< = T)is e0ercise is a !reat 3a( t% e$aluate %ur .eelin!s %. an!er an#
relate t)e" t% %ur stress4res*%nses5 an( %. us ten# t% )a$e an!er *r%/le"s %r )ars) attitu#es, /ut a
l%t %. t)is "a( relate t% an!er5
;Cear t)isD< = T)is e0ercise is s%"e3)at si"ilar t% t)e An!er Rec%!niti%n C)ec8list e0ce*t it #%es
n%t )a$e an actual c)ec8list, it "%re %r less re2uires (%u t% "a8e a "ental c)ec8 list t)en 3rite a/%ut
)%3 (%u .eel5
Tools+ 6ournal *riting+
;T)e Ps(c)%l%!( %. Y%ur Stress< = T)is ?%urnal e0ercise as8s 3)et)er %r n%t 3e use #e.ense
"ec)anis"s an# 3)ic) %nes 3e ten# t% use5 %st %. t)e ti"e, 3e #%n@t t)in8 a/%ut #e.ense
"ec)anis"s /ecause t)e( al"%st c%"e naturall( t% us, /ut t)is e0ercise all%3s us t% is%late %ur
reacti%ns an# reali6e 3)ic) "ec)anis"s 3e ten# t% use 3)ic) 3ill /e )el*.ul in learnin! )%3 t%
acce*t %..ense an# c%*e 3it) t)e stress %. it5
Unit '+ Personalit7 Traits and Human
S8iritualit7
Information to Remember+
We "a( n%t /e a/le t% c)an!e 3)% 3e are %r 3ere /%rn t% /e, /ut 3e can c)an!e traits a/%ut
%ursel$es t% /e "%re stress4resistant an# a#a*t t% /ein! stress4resistant 7Sea3ar#, +004:5
Stress *r%$i#es t)e %**%rtunit( .%r s*iritual !r%3t), 3)en 3e learn .r%" t)e e0*erience, 7Sea3ar#,
+004:5
A "%#el %. s*iritualit( .%r stress "ana!e"ent: relati%ns)i*s, $alues, *ur*%se in li.e 7Sea3ar#, +004:5
Unit
'
/
Resources+ E5ercises+
;Y%ur Pers%nal Value S(ste"< = T)is e0ercise is i"*%rtant /ecause it *r%$i#es us 3it) t)e .%r"at t%
c%nsi#er %ur "%st c%re $alue in li.e, an# t)en c%nsi#er all su**%rtin! $alues5 T)is is a "a?%r *art %.
%ur li.e, i. 3e )a$e a c%re $alue %. a li.e *ur*%se, 3e nee# su**%rtin! $alues t% reassure %ur reas%nin!
.%r %ur li.e *ur*%se an# 3e nee# su**%rtin! $alues t% 8ee* us "%ti$ate# t%3ar#s %ur li.e *ur*%se5
Tools+ 6ournal *riting+
;Stress4Pr%ne Pers%nalit( Sur$e(< an# t)e ;Stress4Resistant Pers%nalit( Sur$e(< = T)ese e0ercises
all%3 us t% rate (%ursel. /ase# %n state"ents an# %. )%3 %.ten (%u ten# t% act t% t)e state"ent5 At t)e
en#, (%u tall( u* (%ur ratin!s an# see )%3 stress4*r%ne %r stress4resistant (%ur *ers%nalit( is 3)ic) is
$er( i"*%rtant in stress "ana!e"ent .%r re.lecti%n lea#in! t% *re$enti%n5
Unit )+ (ealing 9it4 Stress+ Co8ing
Strategies
Information to Remember+
Re.ra"in! is a ter" use# t% #escri/e a *%siti$e "in# .ra"e %. a stress.ul e$entA an e0ercise %. e!%
#etac)"ent .r%" un"et e"%ti%nal e0*ectati%n 7Sea3ar#, +004:5
T3% "in#s are /etter t)an %ne: P%siti$e a..ir"ati%ns %nl( 3%r8 3)en t)e unc%nsci%us "in# is unite#
3it) t)e c%nsci%us "in# 7Sea3ar#, +004:5
T%0ic t)%u!)ts are a .%r" %. ne!ati$e sel.4#e.eatin! sel.4tal8s, a .%r" %. e!%4!enerate# *essi"is"
t)at %.ten sa/%ta!es %ur /est e..%rts, 7Sea3ar#, +004:5
Sta!es %. C)an!e: Prec%nte"*lati%n Sta!e, C%nte"*lati%n Sta!e, >eter"inati%n Sta!e, Acti%n Sta!e,
aintenance Sta!e, Rela*se Sta!e 7Sea3ar#, +004:5
Unit
)
0
T)e e..ects %. )u"%r: #ecrease# "uscle tensi%n, #ecrease# restin! )eart rate, #ecrease# e"%ti%nal
stress, increase# neur%*e*ti#es, increase# i""une s(ste" inte!rit(, increase# %$erall sense %. 3ell4
/ein! 7Sea3ar#, +004:5
E0ercise is !reat t% c%unter stress .%r "an( reas%ns, t)e t%* t)ree /ein! t)at e0ercise #ecreases ris8 %.
$ari%us "eta/%lic an# car#i%$ascular #iseases, e0ercises !enerall( "a8es us .eel !%%#
*s(c)%l%!icall( an# *)(sicall(, e0ercise s)%3s e$i#ence t)at "a8es .%r a s"aller stress4res*%nse t%
$ari%us *s(c)%l%!ical stress%rs 7Sa*%ls8(, 1994:5
Resources+ E5ercises+
;Ene T)%usan# T)in!s Went Ri!)t T%#a(D< = T)is e0ercise 3as n%t re2uire# %. us /ut I .%un# t% /e
a !reat e0ercise t% %*en %ur e(es an# reali6e t)at 3e #%n@t nee# t% /e s% ne!ati$e all t)e ti"e an#
s)%ul# /e l%%8in! at all %. t)in!s t)at are !%in! 3ell in %ur li$es, n%t ?ust t)e t)in!s t)at #%n@t see" t%
/e !%in! s% 3ell5 In %ur li$es t%#a(, 3e ten# t% /e $er( *essi"istic 3)ic) is t)e "%st un)ealt)( state
%. "in# .%r us t% li$e 3it)5
;T)e I"*%rtance %. Pri%riti6ati%n< = T)is e0ercise /rea8s #%3n t)e re!ular t%4#% list int% *ri%rit( s%
t)at 3e can "ana!e %ur ti"e "uc) "%re e..ecti$el(5 Listin! all t%4#%@s t)en /rea8in! t)e" #%3n int%
c%lu"n A, 3)ic) is "%st i"*%rtant %r "ust /e #%ne .irstA c%lu"n ', "ust /e #%ne /ut isn@t as
i"*%rtant an# c%lu"n A tas8sA c%lu"n C, tas8s t)at i. ti"e )as run %ut t%#a(, t)e( can /e .irst
t%"%rr%35 T)is is e..ecti$e *ri%riti6ati%n s% t)at t)in!s are #%ne in a ti"el( "anner an# /ase# %n
le$el %. i"*%rtance %r #e"an#5
Tools+ 6ournal *riting+
;Value Assess"ent an# Clari.icati%n< = T)is assi!n"ent )el*s is%late c%re $alues .r%" su**%rtin!
$alues an# 3)ic) are %. )i!)er *ri%rit( c%"*are# t% %t)ers5 T)is is i"*%rtant t% /e a/le t% i#enti.( t)e
#i..erence /et3een c%re $alues, /asic $alues, an# su**%rtin! $alues5
;T)e Ti"e Crunc) Buesti%nnaire< = In %ur li$es t%#a(, 3ell ten# t% .eel as t)%u!) t)ere is n%t
en%u!) ti"e in #a( t% c%"*lete all t)at is re2uire# %. us s% 3e ten# t% ti"e crunc) %r .eel as t)%u!)
3e are /ein! .%rce# t% ti"e crunc)5 T)is 2uesti%nnaire *r%$i#es us 3it) t)e a/ilit( t% see )%3 "uc)
3e ten# t% #% t)is an# .%r 3)at reas%ns 3e #%5
2
Unit ,+ Rela5ation Tec4ni:ues
Information to Remember+
T)e *ur*%se %. rela0ati%n tec)ni2ues is t% #eacti$ate t)e /%#(@s sens%r( s(ste", #ecrease sti"uli, an#
re*lace t)ese 3it) n%n4t)reatenin! sensati%ns t)at *r%"%te t)e rela0ati%n res*%nse 7Sea3ar#, +004:5
e#itati%n is a *r%$en "eans t% #ecrease sens%r( /%"/ar#"ent t)us re!ainin! "ental )%"e%stasis5
e#itati%n als% ser$es as a 3a( t% #%"esticate t)e e!% 7res*%n#in! rat)er t)an reactin!: in stress.ul
situati%ns 7Sea3ar#, +004:5
ental I"a!er(: Usin! t)e i"a!inati%n t% %/ser$e 7in t)e .irst *ers%n: i"a!es create# /( t)e
unc%nsci%us "in# .%r rela0ati%n, /e)a$i%r c)an!e, an# *)(sical rest%rati%n 7Sea3ar#, +004:5
Visuali6ati%n: A sel.4#irecte# e0ercise in "ental i"a!er(A c%nsci%usl( creatin! i"a!es %. success,
)ealin!, %r rela0ati%n .%r t)e *ur*%ses %. sel.4i"*r%$e"ent 7Sea3ar#, +004:5
Resources+ E5ercises+
;'ri#!in! t)e He"is*)eres %. T)%u!)t< = t)e c%r*us call%su" c%nnects t)e ri!)t /rain t% t)e le.t
/rain 3)ic) all%3s us t% rela( "essa!es .r%" /%t) si#es5 T)e e0ercise all%3s us t% is%late le.t /rain
criteria t% ri!)t /rain criteria an# )%3 "uc) 3e use /%t) si#es %. %ur /rain .%r certain situati%ns5 T)is
is i"*%rtant .%r t)e res%urce !ui#e /ecause it is !%%# t% )a$e /alance /et3een t)e t3% si#es %. %ur
/rains5
Tools+ 6ournal *riting+
;T%% uc) In.%r"ati%n< = We )a$e t%% "uc) in.%r"ati%n e"/e##e# in %ur "in#s .r%" t)e #a( 3e
are /%rn an# %nl( atte"*t t% %/tain "%re an# "%re as 3e !et %l#er5 T)is )as al3a(s /een t)e case,
/ut "%re s% n%3 t)an e$er /e.%re5 W)en 3e are a3a8e, 3e are usin! in.%r"ati%n, 3)en 3e are
aslee* 3e are t)in8in! a/%ut in.%r"ati%n, 3)en 3e are al%ne 3e "iss t)e in.%r"ati%n5 T)is e0ercise
is i"*%rtant t% use %ur %/taine# 8n%3le#!e t% su!!est 3a(s t% relie$e %ursel$es .r%" in.%r"ati%n .%r
te"*%rar( "ental rela0ati%n5
Unit
,
13
Unit /+ Nutrition and Stress
Information to Remember+
Un#er t)e "%st %*ti"al c%n#iti%ns, stress can cause *r%/le"s 3it) t)e /%#(@s a/ilit( t% #i!est an#
a/s%r/ nutrients, t)us i"*e#in! t)e a$aila/ilit( %. t)e essential nutrients, *articularl( $ita"ins an#
"inerals5 T)e *)(si%l%!ical s(ste" "%st seri%usl( a..ecte# /( a *%%r nutriti%nal state is t)e i""une
s(ste" 7Sea3ar#, +004:5
Vita"in, "ineral, an# *r%tein su**le"ents ta8en in c%ncentrate# .%r" can actuall( /l%c8 t)e
a/s%r*ti%n rate %. %t)er essential nutrients t)ere/( ne!atin! an( *%siti$e e..ect 7Sea3ar#, +004:5
T)e stress res*%nse increases t)e rate %. "eta/%lis" /( acti$atin! t)e "%/ili6ati%n %. car/%)(#rates
an# .ats int% t)e /l%%#strea" .%r ener!( *r%#ucti%n5 T)e stress res*%nse can #e*lete necessar(
nutrients, $ita"ins, an# "inerals, creatin! a c(clical *r%cess %. *%%r )ealt) 7Sea3ar#, +004:5
T)e c)e"ical sti"ulant in ca..eine 3it) a"*)eta"ine4li8e c)aracteristics tri!!ers t)e s("*at)etic
ner$%us s(ste" .%r a )ei!)tene# state %. ar%usal as 3ell as sti"ulates t)e release %. se$eral stress
)%r"%nes5 T)e result is )ei!)tene# state %. alertness, 3)ic) "a8es t)e in#i$i#ual "%re susce*ti/le t%
*ercei$e# stress 7Sea3ar#, +004:5
Rec%""en#ati%ns .%r Healt)( Eatin! Ha/its: eat a 3ell4/alance# #iet, eat a !%%# /rea8.ast an# s*ace
"eals e$enl( t)r%u!)%ut t)e #a(, a$%i# %r "ini"i6e t)e c%nsu"*ti%n %. ca..eine an# su!ar, eat a #iet
t)at *r%$i#es a#e2uate le$els %. $ita"ins an# "inerals 7Sea3ar#, +004:5
T)e Rain/%3 >iet re.lects t)e c%l%rs an# *)(si%l%!ical relati%ns t% c)a8ras /( .%ll%3in! t)e li!)t
c%l%rs .%r t)%se s*eci.ic .%%# t(*es an# *)(si%l%!ical nee#s 7Sea3ar#, +004:5
Resources+ E5ercises+
;Cranen.%%#: T)e %nster calle# &E@s< = T)is e0ercise is $er( e#ucati%nal as 3ell as s)%c8in!
3it) t)e reali6ati%n %. )%3 "an( !%%#s 3e eat are !eneticall( "%#i.ie# %r!anis"s5 T)is is a !reat
re"in#er %. 3)ic) .%%#s are an# are n%t &E@s5
Unit
/
11
Tools+ 6ournal *riting+
;Stress4Relate# Eatin! 'e)a$i%rs< an# ;Nutriti%nal Eatin! Ha/its< = T)ese sur$e(s are /asicall(
as8in! #ail(F3ee8l( eatin! )a/its an# )el* is%late t)e )a/its t)at are causin! stress an# )%3 "an( %.
t)e" a## u* t% *r%"%tin! stress in li.e5 T)is is i"*%rtant t% re.lect %n an# use as a re.erence t% see
)%3 3ell 3e )a$e !r%3n an# a#?uste# %ur eatin! )a/its t% #ecreases c)ances %. stress5
Unit 0+ P47sical E5ercise and
ctivit7
Information to Remember+
;A s%un# "in# in a s%un# /%#(5< 41u$enal
E0ercise is in .act a stress res*%nseA t)e #i..erence is t)e *aras("*at)etic re/%un# e..ect5 T)is stress
res*%nse lea#s t% #ecrease# restin! )eart rate, #ecrease# restin! /l%%# *ressure, #ecrease# rate %.
/reat)in!, an# 2uic8er return t% )%"e%stasis 7Sea3ar#, +004:5
Si0 c%"*%nents t% .itness: car#i%$ascular en#urance, "uscular stren!t) an# en#urance, .le0i/ilit(,
a!ilit(, *%3er, an# /alance 7Sea3ar#, +004:5
Anaer%/ic e0ercise is *)(sical 3%r8 #%ne in t)e a/sence %. %0(!enA acti$it( t)at is *%3er.ul an#
2uic8 /ut #%es n%t last "%re t)an a .e3 "inutes5 Aer%/ic e0ercise is r)(t)"ic *)(sical 3%r8 usin! a
stea#( su**l( %. %0(!en #eli$ere# t% 3%r8in! "uscles .%r a c%ntinu%us *eri%# %. n%t less t)an +0
"inutes 7Sea3ar#, +004:5
T)e%ries %. c%n#iti%nin!: Cre2uenc(, Intensit(, Ti"e 7>urati%n:, an# s%"eti"es T(*e %. e0ercise
7Sea3ar# +004:5
Unit
0
1#
Hu"an anat%"( an# *)(si%l%!( 3ere #esi!ne# t% .in# a /alance /et3een "%ti%n an# stillness, stress
an# )%"e%stasis, e0ercise an# rela0ati%n5
Tools+ 6ournal *riting+
;P)(sical E0ercise< = T)is ?%urnal as8s 2uesti%ns t)at relate t% t)e )%nest( %. *ers%nal #ail( *)(sical
acti$it(5 T)is is "%re li8e a reali6ati%n state"ent %. )%3 "uc) 3e are %r is n%t #%in! an# )%3 "uc)
3e s)%ul# /e #%in!5 T)is is !%%# t% l%%8 /ac8 an# re.lect %n .%r "%ti$ati%n t% "%$e .%r3ar# an#
3%r8 )ar#er5
;( '%#(@s R)(t)"s< is als% an%t)er !reat ?%urnal t% )el* .%cus %n t)e 3%rl#@s r)(t)" c%"*are# t%
%ur %3n /%#il( r)(t)"s an# )%3 t)e( #% %r #% n%t relate t% %ne an%t)er5
Unit 2+ 88l7ing Stress+ Critical
Management to 7our Professional
%ife
Information to Remember+
In.%r"ati%n See8in! is a c%""%n strate!( t% c%*e 3it) stressA searc)in! .%r #etaile# in.%r"ati%n t%
increase a3areness a/%ut a situati%n t)at )as /ec%"e a *ercei$e# t)reat 7Sea3ar#, +004:5
S%cial Su**%rt &r%u*s are a stress c%*in! strate!( 3)ere .rien#s, .a"il(, an# %t)ers /rin! c%".%rt
t%3ar# t)e ne!ati$e e..ects %. stress 7Sea3ar#, +004:5
T@ai C)i is t)e s%.test %. t)e "artial arts, als% calle# ;"%$in! "e#itati%n<A a )ar"%n( an# /alance
3it) t)e $ital le.t .%rce %. t)e natural 3%rl# itsel.5 It is l%34i"*act e0ercise t)at #e"%nstrates
uni.icati%n %r )ar"%n( %. "in# an# /%#(, an# t)e C)i %. t)e uni$erse5 T@ai C)i teac)es %ne t% re"ain
cal" an# centere# a!ainst t)e !reatest %**%siti%n, t% )ar"%ni6e 3it) a!!ressi%n an# .ear, rat)er t)an
.i!)t it 7Sea3ar#, +004:5
Unit
2
1&
Un#er t)e /est circu"stances, t)e el#erl( ten# t% )a$e a less acti$e, less asserti$e c%*in! st(le t)an
(%un! *e%*le5 W)en c%n.r%nte# /( stress%rs, t)e (%un! *e%*le are "%re li8el( t% tr( t% c%n.r%nt an#
s%l$e t)e *r%/le", 3)ile t)e el#erl( are "%re li8el( t% #istance t)e"sel$es .r%" t)e stress%r %r a#?ust
t)eir attitu#e t%3ar# it, 7Sa*%ls8(, 1994:5
T)e G0F+0 rule .%r stress "ana!e"ent: G0H %. stress re#ucti%n is acc%"*lis)e# 3it) t)e .irst +0H %.
e..%rt5 Stress re#ucti%n 3ill n%t )a**en until %ne )as reall( #eci#e# t% c)an!e, n%t ?ust #eci#e# t% tr(
t% "a8e e$er(%ne else )a**( 7Sa*%ls8(, 1994:5
H%*e .%r t)e /est an# let t)at #%"inate "%st %. (%ur e"%ti%ns, /ut at t)e sa"e ti"e let %ne s"all
*iece %. (%u *re*are .%r t)e 3%rse 7Sa*%ls8(, 1994:5
Resources+ E5ercises+
;T)e Wellness Para#i!" Re$isite#< = t)is e0ercise is !reat .%r *%n#erin! %n )ealt) *)il%s%*)(
$alues, an# /elie.s5 Healt) is n%t necessar( t)e a/sence %. #isease an# t)is is 3)ere (%u are a/le t%
#e.ine 3)at )ealt) an# 3ellness "eans t% (%u5 T)is is a !reat e0ercise t% %*en t)e e(es %. clients an#
*atients t% see t)eir inner sel. an# c%nsi#er )%3 t)e( reall( .eel a/%ut t)e "eanin! %. )ealt)5
Tools+ 6ournal *riting+
;Y%ur Picture %. Healt)<4 t)is *r%$i#es us t)e %**%rtunit( t% ans3er 2uesti%ns !ui#in! %ur "in# in
t)e #irecti%n %. 3)at )ealt) "eans t% us5 '( ans3erin! t)e 2uesti%ns, 3e are a/le t% re.lect an# /rin!
t% sur.ace 3)at 3e are #%in! t)at is n%t necessaril( )ealt)5
1'
Unit 13+ 88l7ing Stress+ Critical
Management to 7our Personal
%ife
Information to Remember+
C%r!i$eness is a c%!niti$e *r%cess, an# alt)%u!) it "i!)t see" t% .all in t)e #%"ain %. c%!niti$e
restructurin!, its si!ni.icance as a *r%cess "erits se*arate rec%!niti%n5 T)is is a c%*in! tec)ni2ue .%r
an!er4relate# stress%rs .%r 3)ic) a s)i.t in attitu#e is a#%*te# t%3ar# t)%se a!ainst 3)%" a !ru#!e
3as *re$i%usl( )el# 7Sea3ar#, +004:5
H%//ies )el* c%*e 3it) stress as 3ell5 Healt)( #i$ersi%ns are an( acti$it( t)at %..ers a te"*%rar(
esca*e .r%" t)e sens%r( %$erl%a# t)at can *r%#uce %r *er*etuate t)e stress res*%nse5 Ta8in! (%ur
"in# %.. a *r%/le", %r re"%$in! an issues .r%" c%nsci%us attenti%n .%r a *eri%# %. ti"e, an#
#i$ertin! attenti%n t% an unrelate# su/?ect .%cuses t)e "in# an# ena/les it t% #eal /etter 3it) t)e
issues u*%n return 7Sea3ar#, +004:5
Sel.4estee" is s% critical t% e..ecti$e stress "ana!e"ent t)at it s)%ul# /e !i$en t%* *ri%rit( in t)e
#esi!n %. (%ur stress4"ana!e"ent *r%!ra" 7Sea3ar#, +004:5
Ti"e "ana!e"ent is %ne %. t)e "a?%r c%rnerst%nes %. a success.ul stress4"ana!e"ent *r%!ra"A
all%cate ti"e .%r t)is sel.4#e$el%*"ent 7Sea3ar#, +004:5
Pr%!ressi$e "uscular rela0ati%n 7PR: is a rela0ati%n tec)ni2ue, tensin! an# t)en rela0in! t)e
/%#(@s "uscle !r%u*s in a s(ste"atic an# *r%!ressi$e .as)i%n t% #ecrease "uscle tensi%n 7Sea3ar#,
+004:5
Resources+ E5ercises+
;Ener!( 'all E0ericse< = t)is is a !reat stress relie$in! an# sel.4centerin! e0ercise5 At t)e en# %. a
stress.ul #a(, t)ese e0ercises 3%ul# /e !reat t% release t)e stress an# ta8en in t)e )a**iness an#
a3areness %. /ein! at )%"e, a3a( .r%" 3%r8 %r an( #ail( stress%rs
Unit
13
1)
Tools+ 6ournal *riting+
;an#ala .%r Pers%nal Healt): Y%ur H%listic Stress ana!e"ent Strate!(< = t)is e0ercise all%3s us
t% re.lect %n %ur %3n *ers%nal i#eas, s8ills, tec)ni2ues, an# )a/its in 3)ic) ac)ie$e inner *eace5
T)r%u!) t)e inte!rati%n, /alance, an# )ar"%n( %. "in#, /%#(, s*irit, an# e"%ti%ns 3e .in# t)is inner
*eace5 T)is can /e use# .%r a !ui#e t% %*ti"al )ealt) an# see8 %ur *%tential5
1,
dditional Resources
Pri"ar( S%urces:
Sa*%ls8(, R5 71994:5 W)( Ie/ras >%nJt &et Ulcers5 Ne3 Y%r8: St5 artinJs Press5
Sea3ar#, '5 L5 7+009:5 Managing Stress+ Princi8les and Strategies for Healt4 and *ell;<eing ; Si5t4
E#iti%n 5 Su#/ur(, assac)usetts: 1%nes an# 'artlett Pu/lis)ers, LLC5
Sea3ar#, '5 L5 7+00G:5 T)e Art %. Peace an# Rela0ati%n W%r8/%%85 Su#/ur(, assac)usetts: 1%nes
an#
'artlett Pu/lis)ers, LLC5
Sec%n#ar( S%urces:
&ren%n, R5 7+01-:5 RC& In.luence5 'l%!5 )tt*:FFrc!in.luence5/l%!s*%t5c%"F
4 T)is is a /l%! 3e/*a!e t)at I create# .%r an%t)er class title# ;S*iritual As*ects %.
Healin!<5 T)is /l%! tells t)e st%ries an# *r%$i#es s%"e %. t)e lin8s t% rela0ati%n e0ercises
3e c%"*lete# an# 3)at I e0*erience# .r%" t)e"5
Wellness Pr%*%sals5 7+00K4+01-:5 Wellness Articles5 We/site5 Winst%n Sale", NC5
)tt*:FF3ellness*r%*%sals5c%"F3ellness4articlesF
4 T)is 3e/*a!e *r%$i#es "ulti*le articles re!ar#in! 3ellness, I .%un# it $er( in.%r"ati$e5
1/