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
Ariel Clark
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
11/10/2014

Table of Contents
UNIT

THE

NATU RE

OF

STRESS

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

THE

PHYSIO LOGY

OF

STRESS

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

PSYCHOLOGY

OF

STRESS

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

PERSONAL ITY

TRAITS

AND

THE

HUM AN

SPIRITUAL ITY

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing
UNI5

DEAL IN G

WITH

STRESS:

COPI NG

Information to Remember
Resources: Exercises- None for this Unit
Tools: Journal Writing
UNIT

REL AXATIO N

TECHN IQ UES

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

NUTRITI ON

AND

STRESS

Information to Remember
Resources: Exercises-None for This Unit

STRATE GIES

Tools: Journal Writing

UNIT

PHYSIC AL

EXERCISE

AND

ACTIV ITY

Information to Remember
Resources: Exercises-None for This Unit
Tools: Journal Writing
UNIT
AND

APPLYING

PREVE NTIO N

STRESS:

CRITICAL

TO

PROF ESSI ONAL

YOUR

ISSUES

F OR

L IF E

Information to Remember
Resources: Exercises-None for This Unit
Tools: Journal Writing None for This Unit
ADDITI ONAL

INF ORM ATIO N

Resources

(This page intentionally left blank)

M ANAGEM EN T

1
Unit

Unit 1: The Nature of Stress

Information to Remember:

Key learning point from the unit about The Nature of Stress <Fight or

Flight Response/Stress Response>

When faced with stressors, the human body has two options to fight,
or run away, hence fight-or flight. There are four stages that the body goes
through during the fight-or-flight response. This response is about the
bodys physiological arousal, which allows humans to survive a threat of
any kind. Having an understanding of stress, this response, and how to

manage it, can help greatly with stress management.

Key learning point from the unit about The Nature of Stress <holistic

paradigm of treating stress>

It is apparent that stress has a mind/body connection. There are
mental, emotional, physical, and spiritual components which are all a part
of the holistic approach to treating humans. Emotions, stress, etc., can lead

to physical symptoms, which is why, when treating stress, it is important to

treat holistically. There are many things that can contribute to stress, as

well as many ways to go about treating stress holistically.

Key learning point from the unit about The Nature of Stress <Types of

Stressors>
The

three

types

of

stressors

are

bioecological

influences,

psychointrapersonal influences, and social influences. A stressor can be

either real or imagined, and must be threatening. One well known
bioecological stressor is Seasonal Affective Disorder. In this example nature
and lack of sunlight are responsible for feelings of stress.

Resources: Exercises:

Exercise 1.2 My Health Philosophy.

I chose this exercise because I think that I can use it in my future. If I have
clients trying to manage their stress, it will be important to understand their
personal health philosophy. I am including it because I will reread this and
modify it time and time again to keep on track. It is also a good idea to include
this and revisit the exercise because it will allow one to see how their personal
health philosophy has grown and changed over time.

EXERCISE 1.2 My Health Philosophy

Life is a kaleidoscope of the infinite variety. No two things are the same.
Everyones life is individual.
--Paramahansa Yogananda
We all have philosophies. Philosophies are nothing more than our
opinions, dressed up with an introduction and conclusiona way to present to

someone, even ourselves, what we really think about some topic or ideal. We
have philosophies on everythingthe types of music we like and listen to, the
state of world affairs, and even the foods we eat at restaurants.
Now its time to examine your philosophy about your health. Based on
what you already know, and perhaps have been taught or exposed to, define as
best you can what the words health and wellness mean to you. After having
done this, ask yourself why health is so important and write a few lines about
this.
Given the premise that every issue is a health issue, identify some
seemingly non-health issues such as the global economy, deforestation, or TV
programming. See if you can discover the connection between these issues and
your state of well-being. How is your state of health influenced by stress?
Finally, where do you see yourself twenty-five years from now? If you were to
continue your current lifestyle for the next three to four decades, how do you
see yourself at that point in the future? Your health philosophy guides your state
of health. What is your health philosophy? What has influenced your philosophy
up to now (e.g., parents, teachers, friends, books)? Be specific. Take some time
to write it down here now. If you need additional space to write, use the extra
pages provided at the back of this book.
My Health Philosophy
My definition of health and wellness is a very good one. I would say that
health is simply being free of disease or illness, like someone being in perfect
health. Wellness means that although you may be sick, or have a small problem,

you are living life to the fullest and caring for yourself in order to be well.
Wellness is more than body, it is also about having a balanced mind, and spirit
as well. Health is very important because it can affect our mind and spirituality.
Having poor health can also lead to depression, lack of happiness, and having
an unsatisfying life. I think that health is important because it can greatly affect
quality of life. If you are alive, but do not want to be, what is satisfying about
that. A life limited by disease and illness is not a fun life, and many diseases and
illness can be prevented through being a well person.
Many things can affect health. One big one is TV-programming and video
games. These two things encourage a sedentary life. They provide
entertainment that requires absolutely no physical activity. Being sedentary
leads to obesity which then leads to countless types of illness and disease. This
issue becomes a health issue in that it causes people to be sedentary, and we
already spend too much time doing that. Look at the health of our nation and
you will see the health crisis that TV-programming and video games have
created. I hardly ever turn the TV on, and prefer to be outside hiking, biking,
running, or horseback riding. This means that I do not suffer from obesity and
am not suffering the health issues caused by being sedentary.
My state of health is somewhat influenced by stress. My stressors come
from things I cannot control, such as having a military family. I never know what
to expect, or what is coming next, this has been a big issue for stress and
myself. My health is not influenced by this stress, because when I feel down and
sad, I exercise, and this makes me feel better, plus gives me health benefits. I
also tend to think through my stress during this time to get a better grasp on

the situation. In 25 years, I see myself owning a wellness facility, which will
include many things such as meditation, exercise, and dietary counseling. If I
continue on with my lifestyle I should be in great health at the age of about 65.
My health philosophy is that health is a mind-body thing. I think that in
order to be truly healthy, you must be well. Meaning you must have a good
spiritual foundation and a healthy mind as well. I think that people would be
healthier if they tried more natural ways to do things and tried to rid their diets
and personal care products of chemicals, parfumes, dyes, etc. I have this belief
because my mother was the same way. I have also been educated on many
things about health and wellness. Another person that has influenced some of
my ideas is one of my professors at Kaplan. He taught a class called
complementary and alternative medicine, which is very eye opening. Another
thing that has influenced my opinion is my personal health, and how I have
pretty much cured my migraine headaches through dietary changes, and not
medicine, as advised. I have seen how some approaches that seem out there
can be much more effective than drugs prescribed by a doctor. I think that to
sum it up, my philosophy of health is pretty basic. I think that we would be
healthier if we nurtured our mind body and spirit together because the mind
itself is a very powerful thing, and it has a great ability to affect our health.

Tools: Journal Writing:

Are You Stressed?

I chose to include this journal writing because it is important for
anyone to determine their level of stress so that they can combat it. Based

upon the answers, you are assigned a low, moderate, high, or exceptionally
high level of stress. I will include this survey to be taken at any stressful
time in order to assess what my level of stress is, at a given time in my life.
EXERCISE 1.1 Are You Stressed?
Although there is no definitive survey composed of 20 questions to
determine if you are stressed or burnt out or just exactly how stressed you
really are, questionnaires do help increase awareness that, indeed, there may
be a problem in one or more areas of your life. The following is an example of a
simple stress inventory to help you determine the level of stress in your life.
Read each statement, and then circle either the word Agree or Disagree. Then
count the number of "Agree" points (one per question) and use the Stress Level
Key to determine your personal stress level.
Statement:

Agree

Disagree

1. I have a hard time falling asleep at night.

Disagree
2. I tend to suffer from tension and/or migraine headaches.
Agree
Disagree
3. I find myself thinking about finances and making ends meet.
Disagree
4 .I wish I could find more to laugh and smile about each day.
Agree
Disagree
5. More often than not, I skip breakfast or lunch to get things done.
Agree
Disagree
6. If I could change my job situation, I would.
Agree
7. I wish I had more personal time for leisure pursuits.
Disagree
8. I have lost a good friend or family member recently.
Disagree
9. 1 am unhappy in my relationship or am recently divorced.
Agree
Disagree

Agree

Agree

Disagree
Agree
Agree

10. I haven't had a quality vacation in a long time.

Agree
Disagree
11. I wish that my life had a clear meaning and purpose.
Agree
Disagree
12. I tend to eat more than three meals a week outside the home.
Agree
Disagree
13. I tend to suffer from chronic pain.
Agree
Disagree
14. 1 don't have a strong group of friends to whom I can turn.
Agree
Disagree
15. I don't exercise regularly (more than three times per week).
Agree
Disagree
16. I am on prescribed medication for depression.
Agree
Disagree
17. My sex life is very satisfying.
Agree
Disagree
18. My family relationships arc less than desirable.
Agree
Disagree
19. Overall, my self-esteem can be rather low.
Agree
Disagree
20. 1 spend no time each day dedicated to meditation or centering.
Agree
Disagree
Stress Level Key
Less than 5 points
coping skills.
More than 5 points
More than 10 points
More than 15 points

You have a low level of stress and maintain good

You have a moderate level of personal stress.
You have a high level of personal stress.
You have an exceptionally high level of stress.

Unit 2: The Physiology of Stress

2
Unit

Information to Remember:

Key learning point from the unit about The Physiology of Stress

<Physiology of stress>
Psychophysiology has to do with the mind/body connection of stress.
It is about how the body reacts physiologically to perceived stressors. The
neuroendocrine pathways are a part of the physiological response to stress.
It is important to understand how stress affects the human body in order to

understand stress prevention and treatment.

Key learning point from the unit about The Physiology of Stress <Stress

and the Immune System>

The immune system is affected greatly by stress. There are many
diseases caused by dysfunction in the immune system caused by stress.
Some problems are the cold/flu, allergies, rheumatoid arthritis, ulcers, and
even cancer. Stress can wreak havoc on the immune system causing

10

terrible symptoms. Many people do not realize that stress is the root of

many illnesses.
Key learning point from the unit about The Physiology of Stress<Stress and

the Autonomic Nervous System>

This system includes the sympathetic and parasympathetic nervous
systems. The sympathetic nervous system is what releases epinephrine and
norepinephrine to prepare the body for fight-or-flight. The parasympathetic
response is responsible for relaxing the body, or bringing it back to
homeostasis. The parasympathetic response is when epinephrine and
norepinephrine levels decrease.

Resources: Exercises:

Exercise 2.2: Immediate, Intermediate, and Prolonged Stress Effects

This exercise is useful because it helps someone taking it understand,
by assessing themselves, the effects of stress. It can also show someone
how much stress they are under by how many symptoms they have. I will
use this exercise during stressful situations to recognize the effects on my
body. If I can recognize the immediate effects of stress, and deal with them
effectively, I may be able to avoid the long-term effects of stress.

EXERCISE 2.2 Immediate, Intermediate, and Prolonged Stress Effects

As noted in Chapter 2, the stress response has immediate (seconds),
intermediate (minutes to hours), and prolonged (days) effects through which
the symptoms of physical stress can manifest. To reinforce your understanding
of each phase of this physiological process, please take a moment to reflect on
how your body reacts to stress through these three processes.

11

1. What do you feel when immediately threatened?

a. Tingling sensations

Yes

No

b. Sweating

Yes

No

c. Muscle tension (e.g., jaw muscles)

Yes

No

d. Rapid heart rate

Yes

No

e. Rapid breathing (or holding your breath)

Yes No

f. Rush of blood to your face and neck (blushing)

Yes No

g. Other: Inability to talk/converse

Yes

No

2. How would you best classify your bodys intermediate (within hours)
response to stress?
a. Tension headache
Yes
No
b. Migraine headache

Yes

No

c. Sore neck and shoulders

Yes

No

d. Sore throat

Yes

No

e. Allergies

Yes

No

f. Stomachache

Yes

No

g. GI tract problems

Yes

No

h. Other: Tiredness

Yes

No

i. Other: Inability to concentrate

Yes

No

j. Other: Increased hunger

Yes

No

3. What do you notice as long-term effects of prolonged stress (five to ten

days)?
a. Cold or flu
Yes
No
b. Acne (broken-out face blemishes)

Yes

No

c. Herpes flare-up (around lips)

Yes

No

d. Menstrual period irregularities

Yes

No

e. Other: Fatigue

Yes

f. Other: Irritability

Yes

No

g. Other: Sleep problems

Yes

No

12

No

According to this form I feel most of the most common things when I
am stressed. I notice a lot of tingling especially in the initial phase for some
reason. That one really jumped out at me. I also added the inability to talk here,
which is something that happens to me, I cant seem to form words when I am
really, truly, scared, and in the heat of fight-or-flight.
The next section was the intermediate effects. I agreed that I felt most
of the ones already written down. I also included tiredness, which is something
that a stressful situation always makes me. I also included increased
hunger/appetite. I always feel hungrier than normal when I am under stress for
some time. I also included inability to concentrate which is something I can see
when school stresses me out. I often do worse if I procrastinate and create a
stressful situation because I simply cannot concentrate.
Lastly, I happened to experience all of the problems listed under
prolonged stress effects. I also added irritability as when I am stressed for a
long time I am what I would call grumpy. I also included fatigue which I
experience when stress gets me to the point where I just have to sleep, no
matter what. I also added sleep problems, because while Im stressed I also
tend to wake up at night, toss and turn, and dont fall asleep well. Maybe that
contributes to the fatigue. In reflection I learned a lot about the effects of stress
on my own body and what some of the most common symptoms are of
immediate stress, intermediate stress, and prolonged stress.

13

Tools: Journal Writing:

Physical Symptoms Questionnaire

I included this journal writing because when trying to understand
personal stress, it is important to understand which symptoms you are
experiencing. It is also beneficial in that it allows someone to assess how
severe the symptoms are and how long the symptoms have been present.
This exercise will prove useful in the future because oftentimes, the
stressor goes unnoticed, but the symptoms manifest. I can use this
questionnaire to see how my symptoms may be linked to certain stressors.

EXERCISE 3.1 Physical Symptoms Questionnaire

Please look over this list of stress-related symptoms and circle how often
they have occurred in the past week, how severe they seemed to you, and how
long they lasted. Then reflect on the past weeks workload and see whether you
notice any connection between your stress levels and possible stress-related
symptoms.
How Often? How Severe?

How

Long?
(Number of days

(1 = mild; (1

= 1 hour;
1. Tension headache

in the past week)

5 = all day)
01234567

5 = severe)
12345 12

345
2. Migraine headache

01234567

1 2 3 4 5N/A

1 2 3 4 5-N/A
3. Muscle tension (neck and/or shoulders)
12345

14

01234567

12345

4. Muscle tension (lower back)

01234567

12345 12

01234567

1 2 3 4 5-N/A

345
5. Joint pain

1 2 3 4 5-NA
6. Cold

01234567

1 2 3 4 5-N/A

1 2 3 4 5-N/A
7. Flu

01234567

1 2 3 4 5-N/A

1 2 3 4 5-N/A
8. Stomachache

01234567

12345 12

345
9. Stomach/abdominal bloating/distention/gas

01234567

12345

12345
10. Diarrhea

01234567

12345 12

01234567

1 2 3 4 5-N/A

345
11. Constipation

1 2 3 4 5-N/A
12. Ulcer flare-up

01234567

1 2 3 4 5-N/A

1 2 3 4 5-N/A
13. Asthma attack

01234567

1 2 3 4 5-N/A

1 2 3 4 5-N/A
14. Allergies

01234567

12345 12

01234567

1 2 3 4 5-N/A

345
15. Canker/cold sores

1 2 3 4 5-N/A
16. Dizzy spells

01234567

1 2 3 4 5-N/A

1 2 3 4 5-N/A
17. Heart palpitations (racing heart)

01234567

12345 12

345
18. Temporomandibular joint dysfunction (TMJD) 0 1 2 3 4 5 6 7 1 2 3 4 5-N/A
1 2 3 4 5-N/A

15

19. Insomnia

01234567

1 2 3 4 5-N/A

1 2 3 4 5-N/A
20. Nightmares

01234567

12345 12

01234567

12345 12

01234567

1 2 3 4 5-N/A

345
21. Fatigue
345
22. Hemorrhoids

1 2 3 4 5-N/A
23. Pimples/acne

01234567

12345 12

01234567

12345 12

01234567

1 2 3 4 5-N/A

345
24. Cramps
345
25. Frequent accidents

1 2 3 4 5-N/A
26. Other

01234567

12345 12

345
(Please specify: Itchy Skin)
Score: Look over this entire list. Do you observe any patterns or relationships
between your stress levels and your physical health? A value over 30 points
most likely indicates a stress-related health problem. If it seems to you that
these symptoms are related to undue stress, they probably are. Although
medical treatment is advocated when necessary, the regular use of relaxation
techniques may lessen the intensity, frequency, and duration of these episodes.
Comments:
When looking back on the last week of my workload, I realize that I was
under a lot of stress. My husband had just left again for the military, I was
restarting work, and was also adjusting to my new term at school. I also had

16

mountains of housework that needed doing after the fixing of my hot water

3
Unit

heater. I was also without hot water for a few days that week because the
heater broke, and I needed to get it fixed. Overall, I would say that I was under
a lot of stress, and my health most definitely suffered. It would be beneficial for
me to practice relaxation techniques when I have weeks like this one.

Unit 3: Psychology of Stress

Information to Remember:

Key learning point from the unit about Psychology of Stress <Psychology of

Stress>
Many well-known psychologists have theories on how stress and
psychology go together. Some theories come from Sigmund Freud, Carl
Jung, and many more. There are some similarities in theories that give us

17

an understanding on the actual psychology of stress. Stress can stem from

emotions such as anger and fear.

Key learning point from the unit about Psychology of Stress <Anger and

Fear>
Anger and fear are thought to be the two main emotions dealing with
stress. Anger is about the fight part of the stress response, while fear is
about the flight part. If one does not manage these emotions correctly,
physical problems and ongoing stress occur. Anger and Fear play a huge
role in stress management because it is hard to gain control over these

types of emotions.
Key learning point from the unit about Psychology of Stress <Depression>
Depression is very closely related to the emotion of anger, fear, and
stress. About one fourth of the American population is on medication for
depression. Depression is said to be anger turned inward. Depression can
have terrible effects on the human body and can be caused by many
stressful situations. The high incidence of depression likely has a lot to do
with our high stress environments.

Resources: Exercises:

Exercise 5.1: Anger Recognition Checklist

This exercise was important to include because it shows someone
how anger shows itself in a person. It can also give insight into how anger
may be mismanaged. It is important for me to keep doing this checklist
over and over in order to keep track of the number of anger episodes I
have, so that I can try to decrease the number.

18

EXERCISE 5.1

Anger Recognition Checklist

He who angers you, conquers you.
Elizabeth Kenny

The following is a quick exercise to help you understand how anger can
surface in the course of a normal working day and how you may mismanage it.
Please place a check mark in front of any of the following that apply to you
when you get angry or feel frustrated or upset. After completing this section,
please refer to the bottom right hand corner to estimate, on average, the
number of episodes of anger you experience per day.
When I feel angry, my anger tends to surface in the following ways:
___X__ anxiety
_____ threatening others
_____ depression
_____ buying things
_____ overeating
___X__ frequent lateness
___X__ starting to diet
_____ I never feel angry
___X_ trouble sleeping
___X__ clenched jaw muscles, TMJD
___X__ excessive sleeping
_____ boredom
_____ careless driving
___X__ nausea, vomiting
___X__ chronic fatigue
___X__ skin problems
_____ abuse of alcohol/drugs
___X__ easy irritation
_____ exploding in rage
_____ sexual difficulty
___X__ cold withdrawal
_____ sexual apathy
___X__ tension headaches
___X__ busy work (clean, straighten)
___X__ migraine headaches
___X__ sulking, whining
___X__ use of sarcasm
_____ hitting, throwing things
___X__ hostile joking
___X__ complaining, whining
___X__ being accident prone
_____ cutting/mutilating myself
_____ guilt and self-blame
_____ insomnia
_____ smoking or drinking
_____ promiscuity
_____ high blood pressure
_____ helping others
_____ frequent nightmares
____X_ other? Excessive exercise
___X__ tendency to harp or nag
____X_ other? Talking to others
about it
_____ intellectualization
____X_ swearing or name calling

19

___X__ crying
____X_ upset stomach (e.g., gas,
cramps, IBS)
___X__ muscle tension (neck, lower back)
* My average number of anger episodes per day is __________15________.

Tools: Journal Writing:

The Psychology of Your Stress

This journal writing is important because it allows you to see, on
yourself, the theories of the psychology of stress and how you relate to
them. It also allows someone writing in the journal to look at some of their
own recent unmet expectations. I can reuse this exercise down the road to
see how I am getting over past unmet expectations and realize current
ones.

EXERCISE 4.1 The Psychology of Your Stress

The following questions are based on several theories from Chapter 4 to
help you become
more aware of your perceptions, attitudes, and behaviors during episodes of
stress:
1. In hindsight (because Freud said people are not aware at the time that they
are doing it), do you find that you use one or more defense mechanisms to
protect your ego? Reflecting on your behavior, which of the following do you see
as common behaviors in your psychology of stress profile?
a. Defensiveness (I didnt do it)

Yes

No

b. Projection (She did it)

Yes

No

c. Repression (I dont remember doing it)

Yes

No

d. Displacement (He made me do it)

Yes

No

20

e. Rationalization (Everyone does it)

Yes

No

f.

Yes

No

Humor (I can laugh about this now)

g. Other: Denial

Yes

No

2. Carl Jung was adamant that we need to listen to the wisdom of our dreams.
Please answer the following questions based on Jungs theories related to
stress.
a. Do you often remember your dreams?
Yes
No
b. Do you make it a habit to try to understand your
dreams and dream symbols?
c. Do you have any recurring dreams?

Yes

No

Yes

No

d. Have you ever had a dream of an event that later

came to pass?

Yes

No

3. Kbler-Rosss stages of grieving are not just for cancer patients. These same
stages occur for the death of every unmet expectation. What recent expectation
was unmet that brought you to the door of the grieving process? What stage of
Kbler-Rosss progression have you currently reached with this stressor?
The most recent unmet expectation that has affected me is the breakdown
of the relationship I had with my sister. I had always assumed we would be
close, friends, forever, and that is not the case. It has been over a year and a
half and I can look at each stage and see that I was there at one point. I am
currently in the acceptance stage. I no longer wonder, ponder, worry over, or
cry over the situation. I am no longer angry. I think about the situation and
realize this is the reality now. The way it once was, it will probably never be
again, but, that is okay. Our relationship, as it stands now, is cordial and I have
accepted how things are. Instead of being angry with her, I now wish her the
best, and am happy to speak to her, even for a small amount of time.

21

4. Refer to your Unit 1 Journal Writing Assignment, Exercise 1.5 (Personal

Stress Inventory: Top Ten Stressors). Please list your stressors as
predominantly anger-based or fear-based stressors.
Anger-Based Stressors
a. Job I dislike
b. New puppy
c. Car troubles
d. Medical problems
e. Caring for Household
f. Family Relations
Fear-Based Stressors
a. Husband in Military
b. Discharge from military upcoming
c. Schoolwork
d. Finances

22

Unit 4: Personality Traits and the

4
Unit

Human Spirituality
Information to Remember:

Key learning point from the unit about Personality Traits and the Human

Spirituality <Stress Resistant Personality>

Some personality types are known to be stress-resistant. Some of
these are the Hardy personality, the survivor Personality, and the Sensation
Seeker. People with these personalities tend to handle or cope with stress
very well. If is important to understand the characteristics of each stress

resistant personality so that you can identify with them.

Key learning point from the unit about Personality Traits and the Human

Spirituality <Stress Prone Personality>

A Type A Personality is associated with anger and is prone to stress.
Some other stress-prone personality types are the Type D personality,
Helpless-hopeless personality, and the codependent personality. These
personality types are at a higher risk of suffering from stress. Someone who

23

has one of these personality types is more likely to suffer during stressful

situations, rather than overcome.

Key learning point from the unit about Personality Traits and the Human

Spirituality <Spirituality>
Spirituality is very difficult to define. It includes things such as a
higher consciousness, love, mysticism, enlightenment, along with many
other things. It is being in touch with everything around you, and is
essential for well-being and dealing with stress. Having spirituality can be a
great way to cope with stressful situations.

Resources: Exercises:

Exercise 7.8: Distractions of the Human Path.

This exercise will help someone doing it to understand what their
distractions are from the path of human spirituality. It is important for
someone to understand what is in their way, so they can rearrange their life
and have a clearer spiritual path. There are many distractions such as TVs,
cell phones, Facebook, etc., and these things can distract from a spiritual
path. This will serve me as a reminder to pay attention to spirituality.

EXERCISE 7.8 Distractions of the Human Path

Distractions can best be described as those things that pull us off the
spiritual path indefinitely. Distractions begin as attractions, but their allure can
often cast a spell of slumber on the soul-growth process. Although a respite on
the human journey is desirable, and even necessary at times, a prolonged
distraction will ultimately weaken our spiritual resolve. The human spirit, like

24

energy, must flow, never stagnate. The lessons of distractions are quite common
in fairy tales. Whether it is the story of Pinocchio or Hansel and Gretel, the
warnings regarding distractions are as plentiful as the distractions themselves.
The lessons of distractions are common in the great spiritual teachings as well.
Here they are called temptations. Not always, but often, attractions that
become distractions have an addictive quality to them.
What happens when we become distracted? Metaphorically speaking, we fall
asleep on the human path. Like Dorothy and her friends on the way to Oz who
stepped off the yellow brick road to smell the poppies and fell fast asleep, we
too lose our direction, our mission, and our energy stagnates. The end result is
never promising. Unlike roadblocks, distractions are not meant to be
circumvented, dismantled, or even transcended. Rather, they are meant to be
appreciatedperhaps from afar, perhaps enjoyed briefly and then left behind.
Fairy tales aside, what are contemporary distractions? Common examples of
everyday distractions might include social contacts, alcohol, television, cell
phones, and the Internet. Take a moment to reflect on what might be some
distractions in your life. Make a list and describe each one in a sentence or two.
Upon recognition of these, what steps can you take to wake up and get back on
the path?
1. Television: This distraction can be enjoyable, yet can greatly affect
many things such as
Education, spirituality, morals, as well as many others. A small amount
of this distraction is okay, but it can quickly become addictive and take
over other things.

25

2. Money: This distraction is one of the worst in my opinion. I have found

that in my quest to earn money, other things suffer such as spirituality,
relationships, and happiness.
3. Alcohol: Although I do not drink much, sometimes I do. I find that when
I choose alcohol, whatever I was going to do that would have been
good for me, is thrown out the window and forgotten, or put on the
back burner.
4. Facebook: This is a huge distraction for me for some reason and it is
almost addictive. I find
I can waste away precious time in my life by mindlessly going on
Facebook.
5. Cell phone games: These games are a big distraction that takes away
time that could be used to become more spiritual. I can play these
games for hours and achieve nothing, when I could have been doing
something to improve myself, and my spirituality.

Some steps that I can take to wake up and get back on the path is to
minimize my time doing things such as Facebooking, playing games, and
watching television. These distractions, while enjoyable, do not help me in my
life. I also need to learn to put less of an emphasis on money, but that is a hard
thing to do. Sometimes the urge to make money can put a lot of stress on
someone and cause them to neglect the really important things. I could also
take the step to eliminate alcohol from my life. Although I do not drink much, in
reality, what is the point of drinking at all? It is really a useless thing to do that

26

wastes time and damages health. I could minimize all of these things and then
try to work toward meditation, physical health, etc. Maybe I could read some
books on meditation instead of going on Facebook. That is something that has
the potential to help me spiritually as well.

Tools: Journal Writing:

Stress-Prone Personality Survey

This is an important inclusion for this guide because it allows the
taker of the survey to assess whether or not their personality is stressprone. This survey will help someone assess whether or not they have a
codependent personality, which is associated with stress. I have included
this survey to retake to ensure that I am able to avoid and manage
characteristics of this personality if they arise.

EXERCISE 6.2 Stress-Prone Personality Survey

The following is a survey based on the traits of the codependent
personality. Please answer the following questions with the most appropriate
number.
3 = Often
1.

2 = Sometimes

1 = Rarely 0 = Never

I tend to seek approval

(acceptance) from others
(e.g., friends, colleagues,

2.

family members).
I have very strong

3.

perfection tendencies.
I am usually involved in

27

4.

many projects at one time.

I rise to the occasion in

5.

times of crisis.
Despite problems with my
family, I will always defend

6.

them.
I have a tendency to put

7.

others before myself.

I dont feel appreciated for

8.

all the things I do.

I tend to tell a lot of white

9.

lies.
I will help most anyone in

need.
10. I tend to trust others
perceptions rather than my
own.
11. I have a habit of
overreacting to situations.
12. Despite great achievements,
my self-esteem usually

suffers.
13. My family background is
better described as victim
than victor.
14. I have been known to
manipulate others with acts
of generosity and favors.
15. I am really good at
empathizing with my
friends and family.
16. I usually try to make the
best impression possible
with people.
17. I like to validate my feelings

28

with others perceptions.

18. I am an extremely wellorganized individual.
19. Its easier for me to give
love and much more

difficult to receive it.

20. I tend to hide my feelings if
I know they will upset
others.
Total score_____24______
Score: A score of more than 30 points indicates that you most likely have
traits associated with the codependent personality, a personality style
known to be stress-prone.

29

Unit 5: Dealing with Stress: Coping

5
Unit

Strategies
Information to Remember:

Key learning point from the unit about Dealing with Stress <Cognitive

Restructuring >
Cognitive restructuring is about changing the thought process to
change how someone perceives stressors and decrease stress. There are
four stages to start cognitive restructuring. These stages are awareness,
reappraisal of the situation, adoption and substitution, and evaluation. This

coping strategy for stress can be very useful if done correctly.

Key learning point from the unit about Dealing with Stress <Behavior

Modification>
Many people may wish to change their stress prone behaviors. It is
possible to do this by understanding the steps of the behavior modification
model. This includes denial, then awareness, desire to change, cognitive
restructuring, behavioral substitution, and evaluation. There are also other

30

models of behavior modification. Behavior modification can be difficult, but

a great strategy to change behaviors that may lead to greater stress.

Key learning point from the unit about Dealing with Stress <Humor>
Humor is very effecting at decreasing the emotions of anger and fear.
Laughter has been shown to restore physiological homeostasis after a
stress response. Humor helps promote holistic wellbeing, including
physical, emotional, spiritual, and mental wellbeing. Learning how to turn a
stressful situation into a humorous one can help people to cope with stress.

Resources: Exercises:
No Exercises for this Unit

Tools: Journal Writing:

The Time-Crunch Questionnaire

I thought that this journal writing should be included because it is
about time-management. Much of the stress in life comes back to poor time
management skills, and this can assess whether this is a problem or not.
This can be taken time and time again to see where your time management
skills are either excelling or lacking. Time management is important to
decreasing stress.

EXERCISE 15.1 The Time-Crunch Questionnaire

The following is a survey based on the traits of the codependent
personality. Please answer the following questions with the most appropriate
number.
1 = rarely 2 = sometimes

31

3 = often

1.
2.
3.
4.
5.
6.
7.
8.
9.
10
.
11
.
12
.
13

I tend to procrastinate with projects and

responsibilities.
My bedtime varies depending on the workload I have
each day.
I am the kind of person who leaves things till the last
minute.
I forget to make To Do lists to keep me organized.
I spend more than two hours watching television each
night.
I tend to have several projects going on at the same
time.
I tend to put work ahead of family and friends.
My life is full of endless interruptions and distractions.
I tend to spend a lot of time on the phone.
Multi-tasking is my middle name. I am a great multitasker.

1
1
1

2
2
2

3
3
3

My biggest problem with time management is

prioritization.

I am a perfectionist when it comes to getting things

done.

I just never have enough hours in the day to get things

done.

I can spend untold hours distracted while surfing the

Internet.

I tend not to trust others to get things done when I

can do them better myself.

I have been known to skip meals in order to complete

projects.

I will clean my room, garage, or kitchen before I really

get to work on projects.

I never seem to have enough time for my personal life.

.
14

I tend to set unrealistic goals to accomplish tasks.

.
15

I reward myself before getting things done on time.

.
16
.
17
.
18
.
19
.
20
.
21
.

If I am completely honest, I tend to be a workaholic.

32

22
.
23

I will often help friends with their work before doing

my own.
Its hard to get motivated to get things done.

Total Score __41_____

Questionnaire Key
025 points = excellent time management skills (keep doing what you are
doing!)
5026 points = fair time management skills (time to pull in the reins a bit)
7551 points = poor time management skills (time to reevaluate your life skills)

33

Unit 6: Relaxation Techniques

6
Unit

Information to Remember:

Key

learning

point

from

the

unit

about

Relaxation

Techniques

<Diaphragmatic Breathing>
Diaphragmatic breathing is a relaxation technique. It is used in the
Lamaze childbirth method for decreasing the pain of labor and delivery.
This type of breathing allows the person to focus the breathing on the belly,
reducing the sympathetic response, causing relaxation. Diaphragmatic
breathing is one of the easiest relaxation techniques available, and can be

done anywhere.
Key learning point

from

the

unit

about

Relaxation

Techniques

<Meditation>
Meditation is a great method to deal with stress. There are many
different types and ways to meditate. Meditation helps to decrease blood
pressure, decrease oxygen consumption, decrease heart rate, and decrease

34

muscle tension. These things are all increased during a stressful situation,
and meditation does the exact opposite, and is therefore a great relaxation

technique.
Key learning point from the unit about

Relaxation Techniques <Mental

Imagery>
Mental imagery is a great relaxation technique. In order to initiate
mental imagery, one must follow a few steps. These steps are assuming a
comfortable position, concentrating, and creating a visual theme. The best
part about using mental imagery as a relaxation technique is that you can
do it anywhere.

Resources: Exercises:

Exercise 20.2 Three Short Guided Visualizations

This exercise is important because they can be used as guided
visualizations when someone is feeling stressed. The gentle falling snow
guided visualizations seems to be particularly helpful for relaxation at this
time. The other guided visualizations may become more useful in months to
come. It is helpful to practice using these guided visualizations to decrease the
feelings of stress and help one to relax.

EXERCISE 20.2 Three Short Guided Visualizations

A Point of Light in Space
This guided imagery is called a point of light in space. As with all types of
guided imagery, please adapt and embellish all suggestions you hear to best
promote a sense of
rest and relaxation. To begin . . . .

35

Close your eyes and begin to focus on your breathing. Feel the air come
into your nose or mouth, down into your lungs, and as you inhale, feel your
stomach area extend out comfortably. Then when you begin to exhale, feel a
deep sense of relaxation, for there is no work, no effort, as you release the air
from your lungs. This is the most relaxed part of breathing. The exhalation
phase of the breath cycle requires no work, no effortit happens all by itself.
Please repeat this cycle of comfortably deep breathing two more times. Inhale
(pause five seconds). Exhale. Inhale (pause five seconds).
Exhale.
Now, with your minds eye, imagine a vast area of dark empty space in
front of you. As you look at this dark empty space, off in the distance you see a
small point of light: a brilliant, golden-white light. Allow your thoughts to slowly
bring this point of light closer to you. Think to yourself of the stillness that
surrounds the light. The stillness represents the quiet solitude that the mind
craves after a busy day of sensory overload. The point of light represents only
that which is essential to focus on for your higher good. All other thoughts are
unimportant at this time. Once again, focus on the small point of light. Although
this point of light is small, its bright and vibrant. This light is a symbolic
representation of your selfyourself at complete homeostasis.
As you focus on this point of light, take a slow, comfortable, deep breath
as slow and comfortably deep as you can. As you exhale, place all of your
attention, all of your concentration, on this point of light. If your mind should
happen to wander, and most likely it will, simply direct all thoughts back to this
point of light in a calm sea of still darkness.

36

As you focus on this point of light, think to yourself that in the course of a
busy day you are constantly being bombarded with sensory stimulation and an
abundance of information. Although the mind seeks stimulation, the mind also
craves time to unwind and relax. Balance is essential. While it may be
impossible to have no thoughts in your mind, it is possible to focus solely on just
one thought. Right now, the only thought you need to focus on is this beautiful
point of light. As you focus on this single point of brilliant light, take one more,
slow, deep breath. As you exhale, feel whatever tensions or excess energy you
carry in your mind dissipate, thus allowing for a deeper sense of relaxation of
mind, body, and spirit.
Take one more slow, deep breath, and this time as you exhale, slowly
allow this image of the brilliant point of light to fade from your minds eye, yet
retain the deep sense of relaxation and calm it has instilled. And as you do this,
begin to place all of your attention on your breathing. Inhale and as you do, feel
your stomach begin to extend, then slowly come back in as you exhale. In this
exhalation process, become aware of a deep sense of complete relaxation.
Although you feel relaxed, you dont feel sleepy or tired. You feel
refreshed and renewed. As you become aware of this energizing sensation,
begin to open your eyes to a soft gaze in front of you and slowly bring yourself
back to the awareness of the room you are now in, feeling refreshed and
renewed.
Gentle Falling Snow
Picture this: You are sitting by a large picture window in a warm log cabin
on a brisk winters day. You have the entire place to yourself, and the solitude

37

feels invigorating. There is a log fire in the wood stove radiating abundant heat.
Both the sounds of crackling wood and the scent of pine arouse your senses and
for a moment, you close your eyes and take a slow, deep breath, a sigh that
refreshes. As you exhale, you feel a wonderful sense of relaxation permeate
your entire body from head to toe, and it feels great. Consciously, you take
another slow, deep breath in through your nose. As you exhale through your
mouth, you become aware of the glorious stillness that surrounds you in this
cabin.
From where you are seated, look out the window, and as you do, you see
falling snow, snow that falls gently to the ground in large flakes. Everything
outside is covered in white fluffy snow: the ground, the pine trees, the aspens
in fact, all the trees for as far as you can see are covered in snow. As you look
closely at the snowflakes descending from on high toward the ground, you
sense a calmness both indoors and outdoors. Other than snow falling,
everything is still. Everything is quiet. This stillness you observe is a reflection
of the tranquility you feel within yourself.
This stillness is so inviting that you slowly move off the couch and stand
up. As you walk toward the cabin door, you put on your warm winter coat, hat,
and gloves. Then, slowly you open the door and simply stand in the doorframe
to observe the endless dance of millions of snowflakes floating gentlyalmost in
slow motionfrom the sky down to the snow-covered ground.
Listen closely. What do you hear? The sound of snowflakes is so soft, so
gentle, that the sound is barely audible. Your ability to focus on this sound to

38

the exclusion of all other thoughts sets your mind at ease, like a broom that
gently sweeps the floor of any remnants needing to be cleaned. The snowcovered ground is a symbol of your mind: clean, clear, and still. Take a slow,
deep breath of this clean, fresh air and feel a deeper sense of calmness
throughout your entire body.
As you step back inside and close the door, you kick off your shoes, take
off this jacket, hat, and gloves, and return to the couch by the picture window.
As you close your eyes to focus on the sounds of stillness, take one final slow,
deep breath and bring that stillness into the center of your heart space.
Now, slowly allow this image to fade from your minds eye, but retain the
sense of tranquility it inspired. Make yourself aware of your surroundings: the
room, the building, the time of day, and perhaps what you will do after this
relaxation session. Although you feel relaxed, you dont feel tired. You feel
rested and rejuvenated. Begin to make yourself aware of your body. Stretch
your arms and shoulders. When you feel ready, open your eyes to a soft gaze in
front of you, and as you do, retain this sense of calm comfort throughout your
mind, body, and spirit all day long.
A Walk on a Secluded Beach
The beach, from the warm turquoise waters of the ocean to the cool,
gentle breezes and warm sand, has served humanity for thousands of years as a
metaphor for cleansing the mind and relaxing the body. Sitting or walking along
a deserted beach and focusing on the gentle rhythm of the ocean surf serve a

39

primal desire for relaxation. It is this image that we wish to re-create in the
minds eye for the same purpose right now.
The time of day is moments before sunrise, or if you wish, sunset. The
temperature is comfortably warm, yet there is a gentle breeze in the air. The
sky contains a few clouds, but only enough to enhance the spectacle of
reflecting the suns rays in concert with the rotation of the earth. While there
may be birds off in the distance, you notice that the only sounds you hear are
those of the ocean waves in perfect rhythm with your relaxed breathing:
inhalation and exhalation.
As you stop for a moment and look out to the horizon, the vastness of all
you see in front of you shrinks any and all problems, concerns, and issues you
may have at this time to their proper proportion. The immensity, as well as the
beauty, of the view you hold in your eyes is exhilarating. Stop for a moment and
take a comfortably slow, deep breath. Just as the oceans waves clean the
shoreline, so too does each exhalation cleanse your mind and body of any
thoughts, attitudes, perceptions, beliefs, and feelings that, at one time, may
have served you but now only hold you back.
Using the ocean surf as a metaphor for peace and relaxation---breathe
often for the next several minutes, in rhythm with the oceans tide to instill a
deep sense of peace and relaxation in both your mind and your body;
Inhale
Inhale
Inhale
Inhale

.
.
.
.

.
.
.
.

.
.
.
.

(pause
(pause
(pause
(pause

five
five
five
five

to
to
to
to

ten
ten
ten
ten

seconds)
seconds)
seconds)
seconds)

.
.
.
.

.
.
.
.

.
.
.
.

40

Exhale
Exhale
Exhale
Exhale

And one more time: Inhale . . . (pause five seconds) . . . Exhale. As you
exhale, take a moment to look down in the sand. As you do, you notice a
seashell that catches your attention. You bend down to pick it up and feel the
soft texture of the repeated eons of surf on each side of this shell. With a smile
of recognition that we too will become soft to the touch with the repeated surf
of time, you place this shell in your pocket as a reminder of your own journey of
personal growth.
Now, slowly allow this image to fade from your mind, but retain all
sensations of relaxation. As you do this, return all thoughts to your breathing
each breath comfortably calm and relaxed. Make yourself aware of your
surroundings. Remember, although you feel relaxed, you dont feel tired or
sleepy. You feel rested and rejuvenated. Begin to make yourself aware of your
body. Stretch your arms and shoulders. When you feel ready, open your eyes to
a soft gaze in front of you and bring yourself back to awareness of your current
surroundings.
Thoughts and Experiences
These short guided visualizations were very interesting. I read through
each exercise and by memory went back and completed them. Each time I very
vividly saw the described scene within my own imagination. I found some
exercises to be more effective, and enjoyable than others. Each guided
visualization was different, and could potentially work better for some people
than others.
The first scene was quite dark. I found that although it was somewhat
relaxing, it was difficult to concentrate on the light. I also found the

41

surrounding darkness to feel quite lonely. I cannot say that I really enjoyed the
first exercise, but I do understand the meaning of it, and how it could help
someone. Maybe the darkness could be better represented by something else in
my mind. I do not like dark, visualization of dark, it just doesnt seem positive
for me. I found that it almost caused stress in me because of the fact that I do
not associate darkness with positivity.
The visualization involving snowfall was the one that really stood out as a
relaxing experience. I happen to live out in the country in New York, so I get my
fair share of beautiful snowfall and warm fireside rests. The scene described is
something that I have actually experienced, and in my mind, it was so real, and
relaxing. The sound of falling snow, so quiet, was very accurate. This sound in
real life is amazing, relaxing, and awe inspiring. This guided visualization
actually improved my mood directly after going through the exercise. The
picture in my mind was so real, and relaxing, so I could really benefit from it.
The last visualization was one that I also did not find too relaxing. I know
that most people would think of the ocean waves, ocean breeze, and soft sand,
to be the ideal picture of relaxation, but truthfully I dont. I did however like the
idea of matching breath with the rhythm of the ocean. That was actually
relaxing. I think that one reason I could not find this relaxing is because I have
lived at the beach, and I associate the beach with chaos, tourists, noise, and
being really hot. Those are feelings that I do not like, and immediately associate
with the beach, so this scene didnt really work for me.
As I look back at the exercises, I realize that visualization and relaxation
can be very different person to person. I think that we need to find what works

42

for us, and relaxes us, and use that. One size does not fit all here. Although
being able to experience each scene and feel whether or not it worked was very
interesting, only one of these visualizations really worked for me.

Tools: Journal Writing:

Too Much Information

This journal exercise is important to include in this manual because too
much information and bombardment with information is something that
people in this day and age have to deal with. It will be interesting to see if
improvement happens in the future in this area. This exercise is useful to
anyone to limit the exposure to too much information, which is a major source
of stress. This exercise will continue to be useful as a reminder to try not to
take in too much information, instead, try relaxation, meditation, etc.

EXERCISE 18.1 Too Much Information

If no one has officially said this to you yet, then you are overdue to hear
these words: Welcome to the information age! Satellite television, cable
television, the Internet, cell phones, and embedded computer chips are just a
few things that inundate us with a tsunami of information. As if this werent
enough, there are more things looming on the horizon, all of which are begging
for our attention. If you are like most people today, most likely you are drowning
in information. There is even a new name for this: information stress.
Although we take in information through all of our five senses, over 80
percent of all the information we take in is received through the senses of sight
and sound. Well before the term information age was coined, it was very easy

43

to experience sensory overload from too much information taken from the eyes
and ears, such as from watching too much television to pulling an all-nighter to
cram for an exam. The consequence of sensory overload is becoming numb to it
all and walking around like a zombie. Its no stretch to say there are people who
fit this description.
Living in the information age, discernment is essential. Discernment
means being able to distinguish truth from non-truth. Perhaps more accurately,
it means discerning news from marketing, news from entertainment, and truth
from hype and spin. There is a solution to information overload. It is a practice
called meditation: cleaning the mind of all the clutter and useless information
that bombards your attention span.
1. List five ways to successfully decrease the quantity of information with which
you are barraged every day.
a. Limit my Facebook usage
b. Turn off my cell phone for a given amount of time
c. Use my computer only for schoolwork, and not senseless surfing
d. Spend time in nature, such as running outside instead of on a treadmill
or at a gym where there are
endless distractions such as TVs and music.
e. Limit time spent watching television
2. People tend to mirror behavior, often not even knowing that they do this. In
terms of too much information, or TMI, people who take in too much
information often talk to their friends and share too much information (e.g., how
much they make, how many times they have sex per week, or how often they
clean their bathroom). There is a real art to sharing information without

44

revealing everything. As a rule, people who share too much information about
themselves have acceptance problems. Are you the kind of person who
volunteers too much information? If so, what can you do to filter out the less
important facts and perceptions and still get your point across?
I think that I am not the type of person that volunteers too much
information. I also tend not to watch too much television, although I do use the
phone and email a lot as my husband is in the military and that is our only
method of communication. I do not feel attached to technology like so many
people today. Sometimes I even simply dont answer the phone, leave the TV off
all day, etc. I also do not overshare with general acquaintances. I do share
almost all details of my life with my best friend, and she does the same. I do not
think that I need to filter what I say to the one person who I have known for my
whole life and knows me as well as I know myself. I feel as though, if I filtered
any of what I was saying to certain people, I would have nothing to say at all.
3. See if you can come up with a handful of ways to bring balance back into
your life by taking time to quiet your mind and explain them here.
There are many things that I can do to bring balance back into my life. I
have always wanted to help center my mind and understand life. I have
seriously thought about doing meditation, or yoga. I most likely will begin to do
so soon. I could stand to use breathing techniques learned in this class during
stressful situations in order to bring peace and mental calmness and clarity to
myself. Another thing that I could do to bring balance back into my life and

45

quiet my mind is to spend time in nature. I already love hiking, and could maybe

7
Unit

slow this exercise down a bit and learn to relax while in nature.

Unit 7: Nutrition and Stress

Information to Remember:

Key learning point from the unit about Nutrition and Stress <Digestion,

Absorption, and Stress>

Stress has a very great effect on the gastrointestinal tract, and this
can be very negative. Stress slows down the process of digestion and
absorption when in the fight-or-flight response. Not enough bowl
movements per day probably means that someone is experiencing chronic
stress and has slow digestion and absorption caused by stress. Stress can
greatly affect your health by affecting the digestion and absorption
processes.

46

Key learning point from the unit about Nutrition and Stress <Eating

Disorders>
There are several eating disorders that we know of including
anorexia, bulimia, and overeating. Emotions and stress are related to many
of these eating disorders. Sometimes controlling food pacifies someone,
sometimes consuming food does, but eating disorders are related to stress.
The stress that Americans face every day, and pressure to be perfect,

affects our emotions, and causes eating disorders.

Key learning point from the unit about Nutrition and Stress <Healthy

Eating Habits>
Eating the correct foods at correct times can help reduce the stress
response. Certain foods should be avoided since they are shown to increase
the stress response. Some foods which interfere with relaxation are caffeine
and sugar. These foods can contribute to the amounts of stress people deal
with every day. Caffeine especially affects sleeping habits, and this affects
stress.

Resources: Exercises:
No Exercises for this Unit

Tools: Journal Writing:

Self-Assessment: Nutritional Eating Habits

Eating habits can have a great effect on stress and it is important to
complete this journal in order to understand what bad habits one may have. It
would be useful to take this over and over again in order to track progress of
changing/improving these habits. This exercise can help someone figure out

47

what dietary signals they have that stress may be going on, as well as how a
diet can be affecting stress.
EXERCISE 27.2 Self-Assessment: Nutritional Eating Habits
1.
2.

Do you regularly consume caffeine?

List the foods that you ingest that contain
caffeine (e.g., coffee, tea, sodas, chocolate)
and the estimated amounts you consume per
day.

3.

Do you take vitamin supplements? If yes,

what kinds?
Do you frequently use table salt?
Do you eat one or more meals that are
prepared outside the home daily?
Do you consume junk food (from vending
machines or convenience stores) regularly?
Do you eat cereals that contain sugar?
Do you drink a lot of soft drinks?
Do you find that when you are stressed you
tend to eat more?
Do you find that when you are angry you tend
to eat more?
Do you eat a wide variety of fruits and
vegetables?
Do you eat foods (e.g., fish and nuts) with the
essentials oils (omega-3 and omega-6)?
Do you tend to eat quickly (e.g., to wolf down
your food)?
Do you tend to drink alcohol as a means to
relax?
List your top five comfort foods:

4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.

16.

Describe any other eating habits that you

associate with a stressed lifestyle:

48

Yes
Type of Food
with Caffeine
a. coffee
b. soda
c. n/a
d. n/a
e. n/a
f. n/a

No
Amoun
t per
Day
1
1X per
week

Yes

No

Yes

No

Yes

No

Yes

No

Yes
Yes

No
No

Yes

No

Yes

No

Yes

No

Yes

No

Yes

No

Yes

No

a. Grilled Cheese
b. Macaroni and
Cheese
c. Meatloaf
d. Beef Stew
e. Brownies

8
Unit

Some eating habits that I can associate to certain aspects of a stressed

lifestyle are eating while on my feet because my job does not allow me to have
a lunch break, and I am required to eat as I work, while on my feet. This is one
reason that I tend to eat very quickly. I also tend to overeat when I am going
through a stressful situation. I am very conscious about my eating habits so I
do not think that I have many bad habits that stem from my stressed lifestyle.
Diet and health are both very important to me.

Unit 8: Physical Exercise and

Activity
Information to Remember:

Key learning point from the unit about Physical Exercise and Activity<FITT

Principles>

49

These include frequency, Intensity, Time, and Type of exercise. These

are all very important to include in order to see real benefits of physical
activity. This theory is supported by the American College of Sports
Medicine. The FITT Principles are some good guidelines to follow when it

comes to physical activity.

Key learning point from the unit about Physical Exercise and Activity

<Progressive Overload Principle>

This principle is based upon the idea that when the body is placed
under stress, and overcomes, physiological changes result. The body must
be progressively overloaded in order to see continuing results. Also, results
can be lost within the short time, of a few weeks, if exercise is not

continued.
Key learning

point

from

the

unit

about

Physical

Exercise

and

Activity<Cortisol>
This is a hormone released by the human body during the stress
response. It is associated with obesity and weight gain. Physical activity
helps to flush this stress hormone out of the body. Flushing this hormone
out of the body allows it to relax and function in homeostasis.

Resources: Exercises:
No Exercises For This Unit

Tools: Journal Writing:

My Bodys Rhythms
This journal exercise is important to include because it is important to
understand your bodys rhythms. It is important for stress management to

50

understand your bodys rhythms, how your choices affect them, and the way
which that can have an effect. This journal exercise can be retaken to assess if
your bodys rhythm is off track, and if you may need improvements in your
scheduled habits.
EXERCISE 28.4 My Bodys Rhythms
The body has an internal clock that runs on a twenty-four- to twenty-fivehour day. If you were to lock yourself away from all the natural elements
(sunlight, temperature fluctuations, etc.) and the grip of technology (TVs,
radios, computers, etc.), as some people have for research purposes, your body
would fall into a natural pattern, its circadian rhythm. To a large extent, these
rhythms are based on and are strongly influenced by the elements of the natural
world: the earths rotation, the gravitational pull, the earths axis, and several
other influences of which we are probably not even aware.
Other rhythms influence our bodies as well: infradian rhythms (less than
twenty four-hour cycles) such as stomach contractions for hunger and rapid eye
movement cycles, and ultradian rhythms (more than twenty-four-hour cycles),
such as menstrual periods and red blood cell formation.
As we continue to embrace the achievements of high technology and
separate ourselves even further from the reach of nature, we throw off our
bodys natural rhythms. When these rhythms are thrown off for too long a time,
various organs that depend on the regularity of these rhythms go into a state of
dysfunction.
College life holds no particular order for body rhythms. You can eat dinner
one day at 6:00 P.M. and the next day at 9:30 P.M. We wont even talk about

51

sleep! Perhaps at a young age your body can rebound from these cyclical
irregularities. More likely than not, though, regular disruptions in the bodys
rhythms will manifest quickly in various ways such as irritability, fatigue, lack of
hunger, restless sleep and insomnia, low resistance to illness, and lowered
mental capacities.
1. What is your general sense of your bodys rhythms?
I would say that I have a pretty good general sense of my bodys rhythms.
I find I usually am quite tired around 11:00 pm. That is the time I go to sleep
when I do not have to work. I work long hours on the weekends, and even
though I do not look at a clock, I can tell when dinnertime comes around, and
at about 8:00, I know it is that time without even looking at a clock. I would
say I have a pretty good general sense of time, even without a clock.
2. Do you keep to a regular schedule with regard to eating, sleeping, and
exercise? Or does the time you do these vary from day to day?
I keep a pretty regular schedule in regards to eating, sleeping, and
exercise. On the days that I do not work, being the weekdays, I almost do
everything at the same time each day. I have a totally different schedule on
the weekends. I would say that even this schedule of weekday early nights,
and weekend late nights, has become a schedule to me that my body expects.
I have been on this schedule for years.
3. How closely are you connected with nature? Do you spend time outdoors
every day? Do you find yourself more tired, perhaps even more irritable, as
we shift from autumn into winter? Do you find yourself more energized,
perhaps more positive or optimistic, as we shift from winter to spring?
I would say that I am very closely connected with nature. I love the
outdoors and live far out in the country. I find that I do spend time outdoors

52

almost every day. I do not think that I am more tired, or irritable because of
the change from autumn to winter. I love the snow and think it is beautiful. I
still spend time in nature during the winter, I just dress warmly. I also enjoy
the change from winter to spring. In this time you can feel life on the earth.
There are birds singing, and baby animals everywhere. It is a beautiful time
of year. Overall, I love nature. I love the four seasons. I do not think I would
be happy living where there wasnt a winter. I love the beauty of the snow,
and the fun of playing in it, as much as the singing of baby birds in the
spring.
4. If you are a woman, what is the regularity of your menstrual period? Can you
identify a pattern with your nutritional habits, stress levels, and other daily
rituals that may influence your menses?
My menstrual cycle is regular now, but has been very irregular most of my
life. I have learned some time ago, that I have hypothyroid disorder, which
runs in my family, and all of my sisters have it as well. This medical condition
has a lot of negative effects on the menstrual cycle. I had been living,
unknowingly, with this disorder my whole life. I now have a normal cycle
while not on hormonal pills. (Which is how they were treating me before
learning I had a thyroid problem). I have noticed that stress levels and
nutritional habits definitely have an effect on this.

53

Unit 9: Applying Stress: Critical

9
Unit

Issues for Management and

Prevention to your Professional Life
Information to Remember:

Key learning point from the unit about Applying Stress: Critical Issues for

Management and Prevention to Your Professional Life <Information Seeking>

When humans are stuck in a stressful situation that they know little
about, one coping technique that can be useful is information seeking. This
involves someone getting to know what it is that is stressing you, or causing
fear. Having knowledge about something can make it seem much less scary
and stressful. Information seeking has the potential to cause more stress if

used improperly.
Key learning point from the unit about Applying Stress: Critical Issues for

Management and Prevention to Your Professional Life <Social support group>

54

Having support during a stressful situation can help one feel like they
are not carrying the burden alone. One well known support group is AA, or
Alcoholics Anonymous. Stress has less of an effect on someone if they have
a strong group of supporters, or social support. This is a widely used

technique to manage stress.

Key learning point from the unit about Applying Stress: Critical Issues for

Management and Prevention to Your Professional Life <Personal emotional

barometer >
When creating a stress management and prevention program it is
important to understand yourself. Learning to read your own emotional
barometer is important in getting stress under control. If a person can look
at their emotions and what caused them, they can learn what stresses them
and how to better their reaction. In order to manage ones own stress, they
must understand their emotions, or personal emotional barometer.

Resources: Exercises:
No Exercises for This Unit

Tools: Journal Writing:

No Journal for this Unit

55

Additional Information
Sapolsky, R. (2004). Why Zebras Don't Get Ulcers. 3rd ed. New York: St Martins Press.
I would consider this to be a primary source. This book is a good way to gather
information about stress and its effects on the body. It is educational and entertaining.
Seaward, B. (2009). Managing Stress: Principles and Strategies for Health and Well-being.
[VitalSource Version]. Retrieved from
https://online.vitalsource.com/#/books/9781449665159/pages/37004856
I would categorize this as a secondary source because the author used sources.
This book is included in this manual as an additional reference because it contains a vast
amount of information on managing stress.
Seaward, B. (2012). The Art of Peace and Relaxation Workbook: Seventh Edition. [VitalSource
Version]. Retrieved from
https://online.vitalsource.com/#/books/9781284048476/pages/78460337
I would say that this source would be a primary source. It was important to
include this book because it contains many stress management exercises. It would be
useful to complete all of the exercises to see what works best as a personal stress
management plan. Kjo98
Stephenson, J. (Producer). (2014, January 31). Guided Meditation for Anxiety & Stress,
Beginning Meditation, Guided Imagery Visualization. [Video File]. Available from
http://www.youtube.com/watch?v=6vO1wPAmiMQ
This source would be considered a primary source. I have included this video for
additional information because it provides a good example of guided meditation.
Meditation is important to stress management.
Sood, Amit. (2013). The Mayo Clinic Guide to Stress-Free Living. Boston, Ma: Da Capo Press.

56

I would consider this course to be a primary source as it is written by a doctor. I

chose to include this book because the Mayo Clinic provides very good and reliable
information. It would provide valuable information on stress management.
The American Institute of Stress. (n.d.). Home. Retrieved from http://www.stress.org/
I would say that this is a secondary source as it is a collection of information. I
have chosen to include this resource because this website has a lot of information on
stress and stress management. I particularly like the section on stress management and
pets/something to care for.

57