KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Pre$enti%n

ana!e"ent an#

Stress ana!e"ent an# Pre$enti%n Pr%!ra" Res%urce &ui#e

1

KAPLAN UNIVERSITY

Stress Management and Prevention Program Resource Guide

'( T%nia P)a)) Ka*lan Uni$ersit( HW410: Stress: Critical Issues in ana!e"ent an# Pre$enti%n

+anuar( ,- .01/

Table of Contents
UNIT 1 THE N TU RE !" STRESS

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises: E1ercises T%%ls: +%urnal Writin!: +%urnal Writin!
UNIT # THE $!%& S $ TT' E" IE' %

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises: E1ercises T%%ls: +%urnal Writin!: +%urnal Writin!
UNIT ( " E ST !R " M ININE

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises: E1ercises T%%ls: +%urnal Writin!: +%urnal Writin!
UNIT ) !NE P' NET UN%ER STRESS

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises: E1ercises T%%ls: +%urnal Writin!

UNIT * UN%ER STRESS+ ,H T N!,-

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises T%%ls: +%urnal Writin!

UNIT . GE' ESS ,IS%!M !" ME%IT TI !N

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises T%%ls: +%urnal Writin!

UNIT / SIGHT0 S!UN %0 N% $!%& ,!R1

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises

T%%ls: +%urnal Writin!

UNIT 2 THE ,E' ' NESS M N% '

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises T%%ls: +%urnal Writin!

UNIT 3 PP' &ING T! STRESS+ CRITIC ' ' M N GEM ENT N% PRE4EN TI! N &!UR PR!" ESSI! N ' I" E

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises T%%ls: +%urnal Writin!

UNIT 1 5 PP' &ING T! STRESS+ CRITIC ' ' M N GEM ENT N% PRE4EN TI! N &!UR PR!" ESSI! N ' I" E

In)%r"ati%n t% Re"e"0er Res%urces: E1ercises T%%ls: +%urnal Writin!

%%ITI !N ' IN" !RM T I! N

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Unit 1+ T6e Nature of Stress

Information to Remember+

1
Unit

Stress is t2e *ercei$e# t2reat 3real %r i"a!ine#4 t% (%ur "in#- 0%#(- s*irit %r e"%ti%ns5 Y%u "a( 0e a0le t% )eel s("*t%"s %) stress 62en (%u 6al7 in t2e *at2 %) a !r%6lin! #%! 3real4 %r 62at (%u i"a!ine (%ur c%86%r7er is 62is*erin! t% t2e 0%ss 3i"a!ine#45 Re!ar#less %) 62et2er an(t2in! actuall( 2a**ens 6it2 t2e #%! %r t2e 62is*erin! is a0%ut (%u #%esn9t "atter: (%u 6ill still 2a$e s("*t%"s %) stress5 Stress 2as 0een lin7e# t% "an( %) %ur c2r%nic 2ealt2 issues inclu#in! 2eart #isease an# cancer5 W2en (%u acti$ate t2e stress res*%nse %n a #ail( 0asis- (%u are actuall( causin! (%ur i""une s(ste" t% 6%r7 t%6ar#s #ealin! 6it2 t2e stress%r an# n% )%cus %n t2e 0acteria (%u "a( 2a$e ;ust eaten in an unc%%7e# 2a"0ur!er5 T2e i""une s(ste" 6ill #eal 6it2 t2e "atter at 2an# an# #eal 6it2 t2e 0acteria a)ter t2e stress%r is !%ne5 Stress s("*t%"s can 0e seen in 0e2a$i%r- )elt *2(sicall( as 6ell as *s(c2%l%!icall(5 We "a( !et a 2ea#ac2e 62en 6e are in a stress)ul situati%n5 We "a( tr( t% <uell t2e stress 6it2 0e2a$i%rs suc2 as #ru!s- ca))eine %r alc%2%l %r 6e "a( )eel uneas( e"%ti%nall(5

Resources+ E7ercises+
15. ( Healt2 P2il%s%*2( Kn%6in! (%ur 2ealt2 *2il%s%*2( is i"*%rtant5 T2is e1ercise !i$es (%u an %**%rtunit( t% c%nsi#er 62at (%ur 2ealt2 *2il%s%*2( is an# 62(5

Tools+ 8ournal ,riting+

151 In$ent%r(: Are Y%u Stresse#=

In t2is ;%urnal entr(- (%u can c%nsi#er 62at t2e stress%rs %) (%ur #ail( li)e are an# 2%6 t2e( ran75 T2is can !i$e (%u insi!2t %n 62at tri!!ers (%ur stress res*%nse an# 2%6 (%u react t% it5

Unit #+ T6e $od9 as $attlefield

Information to Remember+

#
Unit

Stress a))ects (%ur *2(si%l%!ical s(ste"s5 Stress is "eant t% 0e a s2%rt ter" )uncti%n5 W2en (%u turn it %n )%r #ail( li)e stress%rs (%u are usin! t2e sa"e *2(si%l%!ical s(ste"s as i) (%u 6ere tr(in! t% sur$i$e a li)e %r #eat2 situati%n5 Stress can su**ress (%ur i""une s(ste"5 W2en (%u turn %n t2e stress res*%nse- (%u are >curtailin!? t2e 0%#(9s #ail( l%n!8ter" )uncti%ns t% )%cus %n t2e stress at 2an#5 T2is causes (%ur i""une s(ste" t% assu"e it nee#s t% )%cus %n t2e stress an# n%t an( #isease at 2an#5 Stress an# #isease !% 2an# in 2an#5 >I) (%u su**ress i""une )uncti%n t%% l%n! an# t%% "uc2(%u are n%6 "%re li7el( t% )all $icti" t% a nu"0er %) in)ecti%us #iseases@5 3Sa*%ls7(- *51/45 W2en (%u %$eruse (%ur i""une s(ste" #ue t% t2e stress res*%nse (%u "a( n%t 2a$e it a$aila0le at a ti"e 62en (%u nee# it- li7e c%"in! in c%ntact 6it2 $irus an# 0acteria t2at can cause (%u t% )all ill5

Resources+ E7ercises+
.5. I""e#iate- Inter"e#iate an# Pr%l%n!e# Stress E))ects T2is e1ercise all%6s (%u t% c%nsi#er (%ur 0%#(9s reacti%n t% stress%rs at t2e "%"ent %) t2e stress%r- 2%urs a)ter t2e stress%rs an# #a(s a)ter t2e stress%r5 T2is can in#icate 2%6 (%ur i""une s(ste" is 2%l#in! u* t% t2e #ail( stress%r in (%ur li)e5

Tools+ 8ournal ,riting+

/51 P2(sical S("*t%"s Auesti%nnaire

T2is ;%urnal 6ritin! all%6s (%u t% c%nsi#er t2e *2(sical s("*t%"s %) stress- 2%6 %)ten t2e( %ccur- 2%6 se$ere t2e s("*t%"s an# 2%6 l%n! t2e( last5 T2is all%6s s%"e insi!2t int% t2e

*2(si%l%!ical e))ect %n t2e 0%#(5

(
Unit

Unit (+ "east or "amine

Information to Remember+
E"%ti%ns can $ar( )r%" 2ealt2( t% un2ealt2(5 Healt2( e"%ti%ns are t2%se t2at 6e can )eel an# e1*ress (et c%ntr%l5 Un2ealt2( e"%ti%ns are t2%se t2at can c%ntr%l us5 T2ese inclu#e )ear an# an!er5 T2e )li!2t %r )i!2t res*%nse is c%nnecte# t% un2ealt2( e"%ti%ns5 In an!er 6e "a( )i!2t %r c%n)r%nt %ur stress%r5 In )ear 6e "a( run a6a( )r%" %ur stress%r5 Breu#9s Ce)ense ec2anis"s: #enial- *r%;ecti%n- #is*lace"ent- rati%naliDati%n an# 2u"%r5 H%6 #% (%u ;usti)( (%ur 0e2a$i%r un#er stress= C% (%u ;%7e a0%ut it later %r rati%naliDe 62( it is acce*ta0le5

Resources+ E7ercises+
E51 An!er Rec%!niti%n List T2is e1ercise all%6s (%u t% see 2%6 (%ur an!er "ani)ests itsel)5 Y%u can t2in7 %) situati%ns 62ere (%u 0eca"e an!r( an# 2%6 (%u reacte# t% t2e situati%n e"%ti%nall( an# *2(sicall(5

Tools+ 8ournal ,riting+

451 Ps(c2%l%!( %) Y%ur Stress T2is ;%urnal 6ritin! enc%ura!es (%u t% re)lect %n (%ur Breu#ian stress *r%)ile5 C% (%u ;%7e a0%ut (%ur 0e2a$i%rs %r #% (%u *r%;ect t2e" %n t% s%"e%ne else5

Unit )+ !ne Planet Under Stress

Information to Remember+

)
Unit

T2e 2u"an race is un#er #i))erent )%r"s %) stress5 En$ir%n"ental- !l%0al an# res%urce stress are ;ust a )e6 %) t2ese5 We 2a$e- )%r t2e "%st *art- ina#$ertentl( cause# t2ese stress%rs5 Fur )ast8*ace# s%ciet( als% cause# stress in %ur li)e5 We are a$aila0le c%nstantl( an# 2a$e l%st t%uc2 6it2 %ur s*iritual sel$es5 Pers%nalit( is a 2u!e )act%r in 2an#lin! t%#a(s9 stress%rs5 A resilient *ers%nalit( is a0le t% #eal 6it2 stress%rs *r%*erl( an# 6%r7 t2r%u!2 it5 Stress8*r%ne *ers%nalities 2a$e a ten#enc( t% #eal 6it2 stress in un2ealt2( an# unrealistic 6a(s5

Resources+ E7ercises+
G5H eanin!)ul Pur*%se in Li)e T2is e1ercise all%6s (%u t% ta7e a l%%7 0ac7 an# c%nsi#er 62at (%u t2%u!2t (%ur *ur*%se 6as at t2e a!e %) 1H all t2e 6a( t% t2e a!e %) H05 T2in7 a0%ut 62at 6as i"*%rtant t% (%u t2en- n%6 an# 62at (%u t2in7 (%ur *ur*%se 6ill 0e later in li)e5

Tools+ 8ournal ,riting+

H5. Stress8Pr%ne Pers%nalit( an# H5/ Stress8Resistant Pers%nalit( T2ese t6% ;%urnal 6ritin!s all%6 (%u t% $ie6 traits %) 0%t2 stress8*r%ne an# stress8resistant *ers%nalities an# 62ic2 %nes (%u e12i0it5 T2is "a( !i$e insi!2t in t% 62ere (%u stan# an# 62at (%u can i"*r%$e u*%n5

Unit *+ Under Stress+ ,6at No:-

Information to Remember+

*
Unit

Re)ra"in! is t2e a0ilit( t% see 0%t2 t2e *%siti$e an# ne!ati$e in li)e- 0ut )%cusin! %n t2e *%siti$e5 C2an!in! t% a *%siti$e "in#set can all%6 (%u t% c%*e in a "%re e))ecti$e "anner 6it2 t2e stress at 2an#5 T2is c2an!e can *%siti$el( a))ect "an( )acets %) (%ur li)e5 Hu"%r can 0e use# #ail( 6it2 0%t2 s2%rt an# l%n! ter" 0ene)its5 S%"e %) t2ese inclu#e #ecrease# )eelin!s %) )ear an# an!er5 P2(si%l%!ical 0ene)its inclu#e i"*r%$in! (%ur i""une s(ste"5 Settin! 0%un#aries an# re"ainin! asserti$e can *%siti$el( a))ect (%ur 2ealt25 Y%u all%6 (%ursel) t% n% l%n!er 0e a $icti"- create sta0ilit( an# i"*r%$e (%ur i#ea %) (%ur %6n sel)86%rt25 T2is i"*r%$es 2%6 (%u 6ill react in stress)ul 0ut una$%i#a0le situati%ns5

Resources+ E7ercises+
I5/ P%siti$e A))ir"ati%n State"ents T2is e1ercise !i$es e1a"*les %) *%siti$e a))ir"ati%ns an# 2%6 use t% t2e"5 Y%u als% 2a$e an %**%rtunit( t% create a))ir"ati%ns t2at 2a$e a *ers%nal "eanin! t% (%u5

Tools+ 8ournal ,riting+

I51 Re)ra"in!: Seein! a 'i!!er- Clearer Pers*ecti$e In t2is ;%urnal- (%u c%nsi#er t2e last ti"e (%u !%t an!r( %$er s%"et2in! (%u c%ul#n9t c%ntr%l %r s%"et2in! t2at reall( 6asn9t t2at 0a#5 T2in7 a0%ut 2%6 (%u c%ul# 2a$e 2an#le# (%ur e"%ti%ns #i))erentl(- in a "%re *%siti$e "anner5

Unit .+

geless ,isdom of

Meditation
Information to Remember+

.
Unit
e#itati%n

e#itati%n is a use)ul t%%l in rela1ati%n5 Rela1ati%n is use# t% return (%ur 0%#( t% 2%"e%stasis5 T2is can #ecrease (%ur 2eart rate an# 0l%%# *ressure5 Rela1ati%n increases (%ur i""une s(ste" )uncti%n an# )eelin! %) 6ell80ein!5 Cia*2ra!"atic 0reat2in! is 0reat2in! )r%" t2e 0ell( an# n%t t2e c2est5 'reat2in! )r%" t2e #ia*2ra!" 0rin!s %n )eelin! rela1ati%n an# cal"ness5 T2is in turn all%6s t2e 0%#( t% return t% 2%"e%stasis5 e#itati%n als% 0rin!s %n )eelin!s %) cal"ness an# rela1ati%n5 e#itati%ns i"*r%$e en2ance# i""une )uncti%n an# i"*r%$e# slee* an# an i"*r%$e# attenti%n s*an5

Resources+ E7ercises+
1G51 C%l*2in 'reat2 In t2is e1ercise- (%u are learnin! t2e art %) #%l*2in 0reat2in!5 Y%u are t% ta7e ti"e an# )%cus %n #ee* )r%" (%ur #ia*2ra!"5 T2is is a ste* 0( ste* e1ercise 6it2 t2e %*ti%n t% #iscuss (%ur e1*erience5

Tools+ 8ournal ,riting+

1I54 Celestial Hea$ens e#itati%n In t2is ;%urnal (%u 0e!in 0( "e#itatin! %n 6ritten i"a!er(5 A)ter (%u can rec%r# (%ur )eelin!s an# e1*eriences (%u 2a# 6it2 t2is "e#itati%n5

Unit /+ Sig6t0 Sound and $od9 ,or;

Information to Remember+

/
Unit

T2ere are )%ur #%"in%s %) stress5 14 Stress #e*letes nutrients .4 'a# eatin! 2a0its #% n%t rest%re #e*lete# nutrients /4 T2e *2(si%l%!ical res*%nse t% s%"e )%%#s 7ee*s t2e stress res*%nse turne# %n 44 T%1ins in *r%cesse# )%%#s 2in#er i""une s(ste" )uncti%n Stress 2in#ers t2e 0%#(9s a0ilit( t% *er)%r" 6it2 a 0alance# #iet in *lace5 A #iet 2i!2 in un2ealt2( )ats- *r%cesse# )%%#s an# su!ars can %nl( *er)%r" at a #i"inis2e# le$el5 An un2ealt2( #iet in2i0its i""une )uncti%n5 Healt2(- 0alance# #iets c%"0at t2e stress res*%nse %n t2e 0%#(5 Certain )%%#s can alle$iate s("*t%"s %) stress5 C%nsi#er eatin! a s*irituall( 0alance# "eal t% 7ee* ener!( )l%6 *%siti$e5

Resources+ E7ercises+
.G5E Bast B%%# Nati%n In t2is e1ercise (%u 6ill c%nsi#er 2%6 (%u )ast )%%# e))ects (%ur li)e5 Y%u 6ill re)lect %n t2e )ast )%%# in#ustr( as it *ertains t% A"erican 2ealt2 an# li)est(le5

Tools+ 8ournal ,riting+

Stress8Relate# Eatin! 'e2a$i%rs T2is ;%urnal entr( 6ill all%6 (%u t% re)lect u*%n (%ur eatin! 2a0its an# stress5 Y%u 6ill c%nsi#er 62at 7in# %) )%%#s (%u eat #urin! stress)ul ti"es- 62en (%u eat an# 62at (%u eat5

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Unit 2+ T6e ,ellness Mandala

Information to Remember+

2
Unit

P2(sical e1ercise is t2e stress res*%nse5 Y%ur 2eart rate- 0l%%# *ressure an# %t2er stress res*%nse )uncti%ns are acti$e5 T2is is t2e 2ealt2( )%r" %) stress %n t2e 0%#(5 T2e 0%#( can 0etter !et t% 2%"e%stasis "%re <uic7l( a)ter e1ercise5 Aer%0ic an# Anaer%0ic e1ercise are 0%t2 0ene)icial t% (%ur 0%#( an# stress re#ucti%n5 T2e 7e( is t2e )re<uenc(- intensit( an# #urati%n %) acti$it(5 Runnin!- 6al7in! an# s6i""in! are e1a"*les %) aer%0ic acti$it(5 Wei!2t li)tin! 6%ul# 0e c%nsi#ere# anaer%0ic5 E1ercise "ust 0e en;%(a0le 0( *artici*ant5 E1ercise "ust als% 0e *er)%r"e# in a sa)e "anner5 A 6ar" u*- actual e1ercise an# c%%l #%6n are rec%""en#e# )%r all acti$ities5 All e1ercise increases t2e i""une s(ste" )uncti%n5

Resources+ E7ercises+
.I51 P2(sical E1ercise In t2is e1ercise (%u #escri0e an( an# all *2(sical e1ercise an# acti$ities (%u are in$%l$e# in5 Y%u c%nsi#er 62at "%re (%u c%ul# #% t% i"*r%$e (%ur acti$ities an# e1ercise5

Tools+ 8ournal ,riting+

.I5. ( '%#(( P2(si<ue In t2is ;%urnal (%u c%nsi#er (%ur 0%#( i"a!e5 W2at #% (%u li7e a0%ut (%ur 0%#(= W2at #% (%u 6ant t% i"*r%$e u*%n=

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Unit 3+

<<l9ing Stress+ Critical

Management to 9our Professional 'ife

Information to Remember+

3
Unit

T2ere are a 6i#e ran!e %) tec2ni<ues t2at can 0e use# t% c%*e 6it2 stress in t%#a(9s )ast *ace# s%ciet(5 In)%r"ati%n see7in!- 2%00ies- s%cial su**%rt !r%u*s an# )%r!i$eness are ;ust a )e6 %) t2e tec2ni<ues a$aila0le t% c%"*lete a *ers%nal stress "ana!e"ent *lan5 T2ere are als% %t2er "%re s*iritual tec2ni<ues t2at can 0e use#5 Tai C2i an# *ra(er can *r%$i#e an ans6er t% stress%rs in (%ur #ail( li)e5

Resources+ E7ercises+
IV5A T2e Art %) Cal": Rela1ati%n t2r%u!2 t2e Bi$e Senses In t2is e1ercise (%u 6ill c%nsi#er 2%6 (%u can rela1 t2r%u!2 (%ur )i$e senses5 W2at acti$itiess%un#s- i"a!es an# *2(sical )eelin!s can !ui#e (%u t% rela1ati%n= Listin! t2ese i#eas 6ill all%6 (%u t% a**l( t2e" in real li)e stressin! situati%ns5

Tools+ 8ournal ,riting+

List .I5E an#ala )%r Pers%nal Healt2: Y%ur H%listic Stress ana!e"ent Binall(- it is ti"e t% c%nsi#er t2e cul"inati%n %) 62at (%u 2a$e learne# t2r%u!2%ut t2is c%urse5 C%nsi#er all t2e i#ea- tec2ni<ues- 2a0its an# li)est(le 0e2a$i%rs a$aila0le t% a**l( in (%ur e$er(#a( li)e5 T2ese t2in!s are t2e t%%ls (%u 6ill 0e a0le t% use in an arra( %) situati%ns t% turn %)) t2e stress res*%nse in a 2ealt2( an# *%siti$e "anner5

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dditional Information
The following are additional resources on the path to wellness and stress relief BOOKS:

The Blue Zones by Dan Buettner (200 ) This book discusses research co!pleted by Dan Buettner and his tea! on those li"ing #uality li"es well past the a"erage person$ This book gi"es insight on the #ualities of centenarians throughout the world$
WEBSITES: http%&&www$helpguide$org&!ental&stress'!anage!ent'relief'coping$ht!l This website pro"ides infor!ation on how to reduce( pre"ent and cope with e"eryday stressors$ There are tips on dealing with stress( changing your attitude toward the stressor and links to "ideos that discuss stress and articles that focus on "arying topics of stress and the effects of it on your daily life$ http%&&www$heart$org&)E*+T,+G&Getting)ealthy&-tress.anage!ent&-tress/ .anage!ent'01.'002032'-ub)o!e4age$5sp This website link pro"ides infor!ation on stress reduction and how it pertains to your physical health( particularly as it deals with your heart health$ There is infor!ation that discusses how to deal with stress as well as interacti"e tools to disco"er how your stress could increase your heart disease$

ARTICLES: Epstein( +$ (2022)$ 6ight the 6+*ZZ7ED .ind$ -cientific *!erican .ind( 22(8)( 90$ This article by Epstein( discusses all facets of stress fro! the :percei"ed threat; to dealing with stress$ )e discusses facts of stress as it relates to different ethnic and race groups$ )e gi"es infor!ation on how to e"aluate your personal stress as well as other written works that discuss stress and !anaging it$

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Video: <uick -tress +elief 8%0=(!)$ 4osted at >ideo% <uick -tress +elief (www$helpguide$org)
This four !inute "ideo gi"es different tips on how to #uickly reduce stress in different situations$

6?@*7 T),0G)T,n a personal note( this course and infor!ation throughout the course ha"e helped !e change how ? see and deal with the stressors in !y daily life$ The !ost profound thing that ? ne"er considered was that !ost of what triggered !y personal stress response was things that ? percei"ed could happen$ 6or so!e reason this was so!ething that ? had ne"er considered$ .y wild and "i"id i!agination was what kept !y heart pu!ping( !y ar!s tingling and !y attitude at irritable$ ? now ha"e control o"er !y !ind when it co!es to the :what ifAs; in life$ ? realiBe that there is so little that ? actually ha"e full control o"er and succu!bing to that has truly lifted a weight off !y shoulders$ ? ha"e begun to work on !y diaphrag! breathing( eCercising and nutrition for these are a few of the things that ? do ha"e control o"er$ ? feel lighter in a sense$ ? a! no longer weighed down by !y type * personality and can e!brace the positi"e side of !e and work on the restD

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+eferences

-eaward( Brian 7uke$ (200 )$ Managing Stress Sixth Edition: Principles and Strategies for Health and Well-Being$ Eones and Bartlett 4ublishers% -udbury( .* -apolsky( +$ (2008)$ Why Zebras Dont et !lcers: "he #cclai$ed %ide to Stress& Stress-

'elated Diseases& and (oping$ -t$ .artinAs Griffin% @ew Fork Epstein( +$ (2022)$ 6ight the 6+*ZZ7ED .ind$ Scientific #$erican Mind( 22(8)( 90

1*