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KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in
Management and Prevention

Stress
Management and
Prevention
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Program Resource
Guide

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

Stress Management and Prevention
Program Resource Guide

By
Tiffany Witt
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
February, 16, 2016

Table of Contents
UNIT

1

THE

NATU RE

OF

STRESS

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

2

THE

PHYSIO LOGY

OF

STRESS

Information to Remember.....................................................................
Self-Assessment Exercises..............................................................
Journal Writing...............................................................................P 10-12
UNIT

3

PSYCHOLOGY

OF

STRESS

Information to Remember...................................................................
Self-Assessment Exercises............................................................P 13- 15
Journal Writing..............................................................................P 15- 16
UNIT

4

PERSONAL ITY

TRAITS

AND

THE

HUM AN

SPIRITUAL ITY

Information to Remember...................................................................
Self-Assessment Exercises............................................................P 17- 19
Journal Writing..............................................................................P 19- 22
UNIT

5

DEAL ING

WITH

STRESS:

COPING

STRATE GIES

Information to Remember...................................................................
Journal Writing...............................................................................P 23-25
UNIT
AND

6

REL AXATIO N

M ENTAL

TECHI QUES

1 :

BREATHI NG ,

M EDITATI ON,

IM AGE RY

Information to Remember...................................................................
Self-Assessment Exercises.............................................................P 26-28
Journal Writing..............................................................................P 28- 30
UNIT

7

NUTRITI ON

AND

STRESS

Information to Remember...................................................................
Self-Assessment Exercises.............................................................P 31-33

UNIT

8

PHYSIC AL

EXERCISE

AND

ACTIV ITY

Information to Remember...................................................................
Self-Assessment Exercises.............................................................P 34-40
Journal Writing..............................................................................P 40- 42
UNIT
AND

9

APPLYING

PREVE NTIO N

STRESS:

CRITICAL

TO

PROF ESSI ONAL

YOUR

ISSUES

F OR

M ANAGEM EN T

L IF E

Information to Remember...................................................................
ADDITI ONAL

INF ORM ATIO N

p44
P45-

REF EREN CES

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1
Unit

Unit 1: The Nature of Stress
Information to Remember:
Key Learning Point: Stress is the difficulty to cope with threats towards ones wellbeing. Stress can place
a strain on our relationships and our bodies. This can place us physically, mentally, emotionally, and
even spiritually deficient (Seaward, 2015).
Key Learning Point: Learning: Having a wellness paradigm is important to the whole aspect of a person’s
wellbeing. The paradigm of wellbeing is meant to be a balance of the physical, mental, emotional,
and spiritual aspects of a person. If one piece is lacking the rest of the pieces will suffer as well
(Seaward, 2015).
Key Learning Point: Journal writing can be a way to express ones emotions and be a sources to collect
thoughts and release Stress and anxiety. Journaling can bring about a clear mind and understanding to
problems that have been pressing on the soul. Journaling also allows not only the person writing but
those to read to help with problems down the road and how to handle those (Seaward, 2015).

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Self-Assessment Exercise:
The Mandal above represents the four components for overall well-being. This
specific Mandala represents the way my well-being is balanced. There generally
should be a balance for each category but as this course begins this is the true
way I see my categories of well-being are. The four different categories are;
mental, spiritual, physical, and emotional, well-being.
The first category is mental well-being. Mental well-being is the relationship we
have with our thoughts. When a person thinks it can lead to many different
aspects that all can affect our well-being. If we think positively we generally are
happier, our bodies perform tasks better, and our lives in general seem to run
smoother. If our mental state is altered it can also affect our bodies. If a person
worries or is negative this causes stress on the body in all sorts of different
forms. Negativity, worry, overthinking, and doubt are all mental and can lead to
lasting problems in our overall well-being. When we keep our mind positive our
stress is generally a lot lower. My mental well-being is a lot lower than other
parts of my mandala as I tend to over think or think of problems that don’t even
exist and I know that is something that needs to be worked on.
The second category is our spiritual well-being. This category includes the
values and different beliefs we have in our lives which provide us with purpose
and a greater understanding. When we are full in this category we know what
our purpose is in this life and how we are to act towards others. This also
provides us with a basis on how we are to live our lives and how we see
everything we go through. When we are balanced in our spiritual category we
are able to be whole with an understanding of who we are and what our
purpose is in this life. When we are lacking in this category we can feel a sense
of incompleteness or a void in our lives that something is missing. With this
feeling it is hard to find true happiness and purpose. I can always improve in
this category but I have found my spiritual purpose.
The next category is Physical well-being. Taking care of the physical body we
have is extremely important. Proper nourishment, exercise, and sleep help keep
our body at peak performance. Our bodies are incredible and help us create,
move, discover, and be. If it is not properly taken care of it can lead to disease,
less functionality, and even a shorter life span. Our bodies are what keep us
moving and it is our job to take care of them. I feel like I am doing the best in
this category because I have made great strides to nourish my body properly
and take good care of it.

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The last category is our emotional well-being. This specific category is how we
deal with our feelings in all aspects of our lives. When we are able to properly
handle our emotions we are able to stay in control of our beings and know how
to properly handle the different situations that can occur on a daily basis. If a
person has been unkind we can simply walk away from the situation in the
same emotional shape than we were before we entered it. If we are unable to
properly handle our emotions it will affect our relationships with others. I feel
like I am needing a bit more improvement with this category because I take
things that are said and internalize them even though I should be able to walk
away and still be okay.
One environment that I live in that I feel fosters my balance is at church. I feel
creative, up lifted, and blessed to be alive. I become motivated to try harder on
the things in my life that need improvement and feel a sense of safety there as I
am encouraged and enlightened. This is one of the more influential places I can
be to have a sense of complete well-being.

Journal Writing:
Unit One Journal Writing
Situation
Ex-Husband is controlling with our parenting plan/ court
Trying to pay off car/ save for house
Current living situation
Trying to be a GOOD mom
Juggling school, work, and kids
Having a long distance relationship
Having time to exercise
Living with my family
Having a good amount in savings

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Start
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4
4
6
6
4
2
4
2

Midway
6
4
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7
5
6
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End
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3
3
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5
5
3
3
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Unit 2: The Physiology of Stress

2
Unit

Information to Remember:
Key Learning Point: The body has seven chakras starting from the crown and ending in the base of the
spine. Each chakra is connecting the mind, body, and spirit. When there is a chakra that has become
unbalanced stress and illness can happen leading the rest of the person’s wellbeing vulnerable
(Seaward, 2015).
Key Learning Point: Stress can directly affect the human body and having an imbalance in any wellness
aspect can bring diseases, disorders, dysfunctions and illnesses. Stress can directly decrease the
immune system and increase the likelihood that a person can come down with any sort of illness
(Seaward, 2015).
Key Learning Point: There are several different relaxation techniques that can be used to decrease stress
and anxiety in the body without using medication. Some of these techniques can include hypnosis,
faith based healing, and adjustments to the human energy field (Seaward, 2015).

Self-Assessment Exercise:
Neuroscience is the study of the nervous system. The nervous system is a huge part of the
body and scientists are discovering more and more about it each day. When the nervous system
communicates it sends neurotransmitters to different neurons throughout the body. This is sent from
different points through the spinal cord and up into the brain. Information is gathered through the
nervous system and sent back and forth from the brain. This communication is how the body
functions and communicates from one point to the other and how the brain is able to sense and

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respond to different aspects of our everyday life. If the finger touches a hot burner on the stove these
signals from the different endpoints in the nervous system are sent to the brain and then the brain
sends a response to the hand to move because it is hot and being burned.
Neuroplasticity is the brains ability to change over time by forming different neural
connections. This happens so that the brain is able to process new memories, go through daily life,
adapting and progressing. This can also be negative as well. When the brain has to rewire to make up
for losses in other parts of the brain it can lead to impairments. There are more benefits as the brain
can reorganize and help when one part or piece of the brain is injured and can help reconnect to other
parts to keep functioning and accomplishing tasks (MedicineNet, 2012).
When the body is stressed there can be diseases brought about to the nervous system not just
short term but long term as well. Bell’s palsy can be induced by chronic stress. Bell’s palsy affects the
nerves in the face which can include twitching, paralysis, or drooping. Some of the symptoms of this
can include jaw pain ringing in the ear, and hypersensitivity. When stress is increased when a person
has Bell’s palsy it can cause these symptoms and more to become prominent or even worsen with
time if there is continued stress.
If a person has epilepsy, stress can agitate this disease. Epilepsy is when the body has
recurrent seizures. This happens when the central nervous system is disrupted in the brain. This can be
managed with proper care and medications but it can also be inhibited. Lack of sleep and chronic
stress can induce more seizures as it messes with the nervous system and increases the likelihood of a
seizure.
Insomnia can be induced by chronic stress on the body. Insomnia is when a person has
problems falling asleep or staying asleep. This doesn’t mean that a person doesn’t have time to sleep
but that trying to sleep their body does not allow it. This can be caused by stress on the body. When

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stress is constant it makes it hard to “turn off thinking” long enough to get good solid sleep. With lack
of sleep it can hurt the body and cause other functions to decrease (Segal, 2015).
Depression is one side effect of stress on the nervous system. Depression is a feeling of
despair or negative feelings. Most people have depressive feelings once in a while but others can have
it long term. When stress is prolonged this can cause anxiety and depression which in most cases can
bring down the whole body. This can mostly effect thoughts and feelings though.
Dementia is when a person has two or more problems that affect the brains functioning. This
can include memory loss and speech as well as other combinations. This can affect the brain and
cause issues with their normal activities like eating, problem solving, and emotions. This can become
more of an issue as stress is increased or continued as it puts stress on the nervous system making it
harder to function properly.
The suppression of the immune system due to stress can lead to different diseases as well.
When stress is a chronic issue in the body it shortens the life of cells in the body and speed up the
aging process. Because the immune system becomes weakened it has a harder time generating new
cells, thus making the body wear down faster than normal. This includes becoming sick more often
putting stress on the immune system and entire body (Seaward, 2015).

How is stress or anxiety about people affecting your life?
Stress and anxiety about specific people is affecting my life in a negative way. As I stated
before I have issues with my ex-husband who is very controlling and causes problems almost every
time we talk. This has been going on since before we were divorced and still continues to this day. It
has been hard trying to communicate with someone who always has to be right and never wants to
work with you to co-parent. It is not about what is best for both of us or what is best for the children. I

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have been yelled at, sworn at, threatened and lied to. Every time I get off the phone with him he seems
to suck the life out of me and I end up crying and wanting to sleep for days. As you can see this is
hard for me to function like this especially when I have my children around. I know this is the biggest
stress in my life at the moment.

How is stress or anxiety about work affecting your life?
Stress at work affects my life significantly less. It honestly depends on the day and what if it
has been booked properly or not. When we have a steady flow of patients throughout the whole day it
makes the day go by quickly and it seems to keep peoples moods up that I am working with. When
the day is overbooked and patients are crammed in one on top of each other it makes for a stress/
anxiety filled day. I seem to notice all of the little children who are screaming and the parents that are
rude as well. I am pretty sure if it was a regular amount of patients we wouldn’t have so many on the
same day but they all seem to get grouped together. It feels like the front office doesn’t care about
what the back office has to go through and they are just trying to accommodate the parents that are
pushy. This is generally left at work but every now and then I bring it home with me.

Journal Writing:
How is stress or anxiety about the world affecting your life?
Stress or anxiety about the world doesn’t affect my life so much. Right now during the
Christmas season however people seem to be grouchier than most but I don’t really take it to personal.
I enjoy seeing people smile and I know that my smile can affect someone else and make their day.
When it comes to global problems I do not really watch the news but I hear about stuff from time to
time and remind myself that I can make a difference. This area does not bring to much stress in my
life.

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How is stress or anxiety about food and eating habits affecting your life?
Stress or anxiety about food and eating habits have actually decreased in my life. I used to eat
my feelings and instead have found other ways to deal with my feelings. I am in charge of what goes
into mine and my children’s bodies and we eat pretty healthy. We don’t really eat meat but I feel like I
have the knowledge to throw together a well-balanced meal on the fly. I know that I am ultimately
feeding my body and it needs to last me for a long time so good fuel is important. There is hardly any
stress here.

How is stress or anxiety about sleep and sleeplessness affecting your life?
Stress or anxiety about sleep or sleeplessness is not really an issue anymore. My children are
both potty-trained and pretty much sleep through the night. When I go to sleep I generally do not
dream and fall asleep quickly because of my busy day. I am constantly doing something so my body
knows when I need to sleep and does so.

How is stress or anxiety about exercise or lack of physical activity affecting your life?
Stress or anxiety about exercises or lack thereof is minimal. I have really worked hard on
keeping up with exercise as it is a good outlet for my stress and emotions. I feel like if I work hard on
my body it drains everything else I was worrying about. I do feel a difference in myself if I don’t do at
least 15 minutes a day of exercise so I try my hardest to do so. If I go a day or two without it I do get a
little anxious because it makes me feel good to work out.
Summary

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I can generally manage stress in my life in these aspects pretty well but when it comes to stress

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Unit

from a specific person I have a hard time. I need to be able to work on opening my fifth chakra and
standing up for myself and making my voice heard. I know that I have other sources to release stress
other than yelling or over eating. I can exercise and meditate to relieve stress and anxiety. (Stahl &
Goldstein, 2010).

Unit 3: Psychology of Stress
Information to Remember:
Key Learning Point: There are six defense mechanisms that the body uses. These include denial,
repression, projection, rationalization, displacement, and humor. This is what we use when we are
threatened, angry, or fearful to protect our ego (Seaward, 2015).
Key Learning Point: Self-love is being able to accept yourself unconditionally which is hard for most
people. To become self-actualized, self-acceptance, and self-love is needed. You need to love yourself
first in order to share true love with others (Seaward, 2015).
Key Learning Point: Communication is important in this era and it is important to communicate
effectively and learn how to do so with technology. When there are miscommunications it can bring
forth unneeded stress for each party involved. Communicating face to face is the most effective way
and helps others read body language and tone which cannot be seen or heard in a message (Seaward,
2015).

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Self-Assessment Exercise:
Stress is a major factor of our daily lives and can be helpful or harmful to us depending on how we
handle it. Some stress can be beneficial if used to help us be productive and lasting short periods of
time. Other stress though can be harmful to us in many ways when it is left for longer periods of time.
This stress can lead to problems which can be seen physically as well as mentally, emotionally, and
spiritually. Many theorist, religious leaders, and cultures have ideas about what stress does to the body
and how it can ultimately affect our well-being over time if left untreated, but they also have ideas
about how to overcome this as well.
From the Tibetan culture stress can directly affect the body, especially the mind. Stress is
believed to be when people attach themselves to ideas, items, and people (Seaward, 2015). We are all
created to be happy but when we try to attach ourselves to these things they can cause stress or
anxiety which can hurt the mind. We try to reach goals that are materialistic or obtain items or a selfimage that someone else has which in turn leads to dissatisfaction as we will never be exactly like
someone else. These can induce many different symptoms or ailments.
When we have too much stress for too long and have not found a proper way to release this it
can cause many different ailments, both big and little. Feelings of anger, depression, helplessness, or
fear can manifest in our lives when stress has not been properly taken care of. Becoming forgetful or
having a short attention span can be caused by stress as energy and thought are being redirected to the
stressful problem, making it hard to complete day to day tasks. Becoming tired, lack of motivation,
and problems sleeping are even still more ways that can affect our minds and the clarity we seek daily
to accomplish tasks, interact with others, and start fresh daily, all of which are needed to be happy and
beneficial to ourselves and those around us (Stahl, 2010).

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The views of other theorists have similar conclusions as well. They all believe that stress
affects us directly and can cause serious ailments if not taken care of properly. There is a level of
stress already in our bodies that propels us for our benefit but the other form of stress can cause us
harm. When dealing with stress we need to figure out what is causing us stress, why it is doing so and
how we are handling it at this point. Only then can we find a workable strategy to reduce and
eliminate those feelings of stress and find the triggers of what causes it (Seaward, 2015).
Fear is a basic human instinct. This can be helpful in dangerous situations or harmful when we
are constantly fearful in our lives and about the future. It is important for us to learn how to manage
and cope with fears so that we can live happy and productive lives. One of the ways to overcome fear
is to keep having it introduced in small stages and gradually work up an immunity to it. Another way
to cope with fears are to control your thoughts and emotions. Thoughts lead to actions and often come
from our emotions. If all these were controlled than there would be less fear.
Communication can be key to improving relationships and getting feelings and points across
effectively. There are plenty of ways of improving communication. When speaking to others over
conflicts it’s important to focus on the problem and not attack the other person. Being direct is
important to get your point across and make clear your intentions instead of leading others around.
Increasing ones vocabulary makes it easier to communicate with others as your vocabulary grows so
will the ability to express yourself. Confirming what another person says in your own way will help
minimize misunderstandings. As soon as a problem arises it should be resolved to remove added
stress and anger. When we can communicate effectively we can reduce added anxiety and stress
(Seaward, 2015).

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Journal Writing:
Doing this meditation exercise I honestly had a hard time concentrating. My mind was
wandering to the noise of the busy street outside and how next time I should use headphones. I also
was feeling a little impatient as well. I wondered how long it had been and if I would fall asleep while
doing this.
I did try and focus on my breathing as it was instructed. I laid down on my bed and used a
pillow under my knees for support. I focused at first on breathing through my nose because that is
what I was taught to do in one of my yoga classes. After a minute and a little wandering I focused on
my throat and worked my way down. When I reached my abdomen I tried breathing in and out
different ways to make my stomach move differently to see how it made my body feel.
I noticed the feeling of calm in my body as I laid on my bed. I am constantly moving and
going and doing throughout the day so it felt a little strange not being asleep while I was still. I think
even in my sleep I move as well though. I tried to focus on releasing the tension in my hands and
shoulders and relax. It was really hard with the loud cars outside to concentrate and it honestly
annoyed me a little to hear them.
I focused on my sense of smell for a time and noticed that I could still smell burnt kale chips
from earlier that evening. I had tried to cover it up with incense but the burnt kale won over and was
lingering in my room. I thought about opening a window but it would make the noise of the passing
cars even louder. I wondered if this would become easier as time goes on. I want to be able to take
moments to myself to refresh my mind and even calm it. I know I think too much and I could honestly
use a break from all the thinking I do, especially since a lot of it is worrying about things that haven’t
and probably never will happen. (Stahl & Goldstein, 2010).

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Unit 4: Personality Traits and the Human

4
Unit

Spirituality
Information to Remember:
Key Learning Point: Spirituality is an important aspect of a person’s well-being and when there is a lack
thereof it can cause stress or a feeling of emptiness or purposelessness. Spirituality is different from
religion and can be found through any path the person seeking spirituality chooses. Having
spirituality can bring purpose and fulfilment in life (Seaward, 2015).
Key Learning Point: Personalities are believed to be developed in the earlier stages in life and are
believed to be fixed except for behavior. These can include; characteristics, behaviors, expressions,
moods, and feelings. These personalities can either be stress prone or stress resistant and can be
further classified into categories such as Type A, codependency, survival, etc. (Seaward, 2015).
Key Learning Point: There are four processes in finding spirituality in life. The four processes include
centering: soul searching, emptying: letting go of thoughts, ideas, or beliefs that no longer are needed,
grounding: where new purpose or insight is revealed, and Connecting: connections are made,
nurtured, and love and understanding is developed (Seaward, 2015).

Self-Assessment Exercise:
Self-esteem is the sustaining factors of our values, beliefs and the love we feel for ourselves
which helps keep us filled regardless of the pressures we face from outside sources. Self-esteem is
developed early on in our lives as we associate with our peers and interacts with others around us. In

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the very beginning we develop from those closest to us. It is vital that when we are around others and
especially younger generations, we need to uplift and encourage so they may develop a healthy selfesteem. When we grow up with higher self-esteem we tend to have an easier time coping with stress
since we believe in ourselves. The opposite is said with low self-esteem. Anxiety and anger is more
prominent in those with low self-esteem and they have a harder time coping with stressful situations
(Seaward, 2015).
When a person is affected by stress it can take a toll on relationships, values, and even our
purpose in life. Our relationships become strained as we become tense and anxious. Our attitudes may
become hostile or distant which can be hurtful to those we love and care for or even our work
relationships. If handled poorly, stress can damage relationships with harsh words or negative actions
towards others. When we are stressed that problem is all we focus on at that point which means other
things in our lives are placed on the back burner and ignored. Energy is spent on this stressor. This
means that our values and purpose in life are set aside and we seem to forget who we are and where
we want to go. This can bring a person backwards on their path to becoming who they truly want to
be.
Values are personal standards and principals that affect the way a person lives their life.
Beliefs are truths that a person holds in this life that help guide their actions. Attitudes are the way a
person feels about varying situations all throughout life. With beliefs people are able to build their
personal values and decide how to act in situations. For example, one may believe that there is a life
after this and therefor their values reflect that kindness is an important value and also to have a
positive attitude in this life so they may obtain happiness in the next life to come. All three are
interconnected and feed off the other. These all however make up a person’s individual self and guide
them on a path to their own well-being. If one is affected, negatively or positively, it can affect the

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other two as well.
In Prochaska’s model there are six steps to change. This can be used for anything in life you
want to change. For example if a person wants to quit eating sugar they could use this model. Stage
one includes pre-contemplation. This is when you have the idea of not eating any sugar but you
haven’t really decided if it is what you really want to do. This is when you look up all the facts about
cutting out sugar and list the benefits and disadvantages of doing so. The second stage is
contemplation. This is when you start to really think about change. One can become committed to
change in this strategy but people often have a hard time in this stage moving forward. Stage three is
preparation. This is when you start planning what you need to do to cut out sugars. You can decide
how long or what sugars you will give up and when you would like to start. Stage 4 is action. This is
when you start removing sugar from your house and reward yourself for not eating it. Maintenance is
stage 5. This is when you have kept up your goal of no sugar for long periods of time and you rework
your plan to better suit your life now since people change often and you start seeing the benefits to
your hard work. The last stage is termination. You have effectively eliminated sugar from your diet
and are reaping the benefits of the healthier choices you have made (WebMD, 2016).

Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness, uneasiness,
worry, fright, feeling overwhelmed.
With fear I feel this mainly in my stomach. I feel like there are knots in my stomach that seem to
pull tighter and tighter as time goes by. I feel it in my skin like my skin is standing on end how a dog’s hair
does. I feel it in my heart as it quickens and moves up my throat (not literally). I feel it in my jaw as I clench
my teeth together with each passing moment. I seem to worry a lot and have quite a bit of anxiety as well

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from not knowing what is to come and what will happen next, especially when it comes to my kids.
Generally I become quiet as if I will hear something of what is to come if I listen hard enough or if my
body is still enough. If I am around people I seem to be a little short and direct with my answers as if there
is not enough time to engage others. Other times if I have healed on to this emotion for so long I become
tired and a good amount of time end up crying to let this emotion out.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
When I am confused I become still as if that will help me become aware of what is going on or remember
what I had forgotten. My shoulders receive a lot of this emotion as I feel that I hold tension in my shoulders
when I do not understand something or have forgotten what I am doing. I end up asking questions or
retracing my steps to see if I can find the thought or idea that I had lost.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
This I hold in my chest and my head the most. I was always told to that if I have nothing nice to say not to
say anything at all. This is, I believe, why I feel it most in my head and my chest. I am holding my thoughts
and anger inside of my mind and heart and it feels heavy inside these places. I also feel it sometimes in my
hands and jaw as I tighten these two areas of my body. I tend to either quit talking to others if I am
extremely mad or I end up blowing up at another person to let it all out at a later time and place that may be
completely irrelevant. This is not the best way to handle it.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity, loneliness,
misery, unhappiness, rejection.

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This emotion I tend to hold in my shoulders, my feet, my face, and my throat. I feel heavy in these areas.
Obviously my mind feels heavy as well. These all feel as if the world is being placed upon me and I do not
have enough strength to hold it. In my throat I feel swollen and soar from holding in the sadness. It feels
like if I swallow enough times maybe it will just go back down but it gets backed up in my throat and is let
out in tears and sobbing. My body goes heavy and hard to move and all I really want to do is sleep until the
sadness goes away, but I know that doesn’t really work. I think that I honestly have felt every emotion of
sadness in my life and each one feels just as heavy and hard to bare as the next. These sad feelings are hard
to cope with. I feel it in my heart as well like it is either very heavy or being broken and scattered all over
the place.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
These feelings are felt to rest in my neck and shoulders. They carry a sense of weight or heaviness with
them as well. They feel like your feet are heavy as you move to confront the situation but do not seem to
have enough strength to move your feet to the next place. When releasing this emotion I cry and speak very
slow and quiet as I explain the cause of these feelings. These generally come about when I have messed up
badly or another person has cut me down for many different reasons of their choosing. Admitting that I did
something wrong is hard for me not because I don’t like doing it but more because I don’t like making
mistakes or being in a situation that leads up to it in the first place.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness, liking,
longing, warmth, sympathy, sentimentality.
Love I feel in my chest, in my head, in my feet, and my knees. All of these areas feel light and almost
weightless. It feels like my chest and heart are swollen with, well, love. I get a sense of ease and warmth
that I can only get from this feeling. I feel airy and free almost as if I am skipping but my feet are as light as

20

feathers and I am walking on clouds. This feeling is let out in smiles, hugs, and an extreme amount of
babbling followed with giggling. This is one of the best feelings and it encompasses my whole body with
life and energy.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement, exhilaration,
hope, optimism, pleasure, satisfaction.
This emotion is felt in my whole body but mainly my face, hands, heart, and feet. These places seem to
constantly move when feelings like these arise. I don’t want to sit still. I want to sing and dance and jump
for joy. These emotions are similar body experiences as the ones I have to love. My heart feels swollen and
my face hurts from smiling so much. It is one emotion that my body does not want to sit still for.
Movement is a must and laughing, talking, and smiling are all ways I show my feelings with this emotion
(Stahl & Goldstein, 2010).

21

Unit 5: Dealing with Stress: Coping Strategies

5
Unit

Information to Remember:
Key Learning Point: Humor is a perception mot an emotion but can increase positive thoughts which
ultimately increase ones health. There are several different styles of humor with self-parody being the
best to reduce stress and sarcasm being the worst. Humor can benefit the mental, physical, emotional,
and spiritual well-being (Seaward, 2015).
Key Learning Point: Time and money are resources that cause the most stress in life but if properly
managed, we can find peace and increase our well-being. When time is managed properly we are
able to complete the things we need and also find time to take care of our well-being. When money is
managed properly we are able to stay out of debt and live a comfortable life. (Seaward, 2015).
Key Learning Point: Meditation can be helpful in reducing stress and anxiety. There are several different
types of meditation and each should be explored to find what works best for the individual. When
meditation is used there can be a sense of relief and it can help the person doing so to become more
present. (Seaward, 2015).

22

Journal Writing:
The meditation I chose to practice was the Mindful Self-Inquiry for Stress and Anxiety. I
choose this one because I have an abundance of stress in my life this month and being right in the
middle of packing up all my stuff and trying to move out of an apartment is something I believe I
needed. I was a little worried about finding thirty minutes in the day to be able to sit and meditate but
I know that I needed it and was grateful for it. This meditation was a little different than the five
minute meditation and I really enjoyed that.
Since the last meditation was hard for me I decided to switch things up a bit. I decided that
sitting down would make sure that I didn’t fall asleep while doing the exercise since I was a little tired
from packing and a rest would be in the picture if I laid down. I also decided to use head phones since
I was distracted last time by outside noise and was becoming annoyed at how loud it was. I believe
this is how I need to meditate and have ordered a meditation pillow to help keep myself going as this
is a great exercise for myself as I am constantly thinking and this helps slow me down and be in the
moment.
As I began my meditation I closed my eyes so that I was not able to become distracted by the
things I needed to do. I focused on my posture and breathing to be able to improve my out ward self
while improving my inner self. In this exercise the guide talks about congratulating myself for taking
time to meditate and so I did as this is a big deal to take time for me. Then he went to focusing on the
body starting with the feet and experiencing the feelings you have.
I remembered in yoga when we would finish we would focus on relaxing each part of our
body just like this and feeling a heaviness come over each part. That is what I did with each part of
the body we went to. As I got to my back I noticed that it was a little tight as I don’t sit properly most
of the time. Now that I was trying to have good posture I could feel the strain of my back muscles

23

being used. I also had tightened my core as I am working to improve those muscles as well. He
explained that if there were places that were uncomfortable to recognize it and breath through it. This
actually helped a lot to focus on my breathing and it lessened the strain.
Emotionally I Could feel calmer but still felt a little frustrated and anxious at all I needed to
do. Towards the end of the session the guide told us to listen to those thoughts and just be in the
emotion. I felt frustrated for having so much to do on my own and anxious as I have so much in my
life that is uncertain and I know I do not like nor do well with these aspects about life. I like having a
little heads up about what is going to happen next but right now there is none and that worries me
because there are big changes that can go either direction in my life and preparing for both is
exhausting. I feel like at the end after letting go of it I was a little more capable to handle the day and
all that it had in store but I can see why this is an everyday practice.
Mentally I felt pretty focused for most of the exercise. I was aware of being present and found
myself wandering only a few of the times. I focused on my body and the different parts of it. I focused
on my breath and how I was raising and lowering my stomach. I focused on breathing through my
nose and out through my mouth. I did find myself start to wander at times as to what I needed to pack
next or to not forget specific things in the rooms. I also found myself wondering about my significant
other and if I was talking to him today but I would realize and refocus on my body and my breathing
even without the guide saying so. I feel like with how long this meditation was that I did very well
trying to stay present in the meditation.
This meditation was really good for me. I feel that if I am constant I will be able to be more
focused and in tune during my meditation. I feel like meditation should be added to my daily routine
and I can see it benefiting me in many ways. I felt very open when doing this exercise which is very
important for growth. (Stahl & Goldstein, 2010).

24

Unit 6: Relaxation Techniques 1: Breathing,

6
Unit

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Breathing techniques can be the most basic but effective was to help reduce stress or
anxiety. The most basic of breathing techniques is diaphragmatic breathing. This is breathing from the
lower abdomen and has been known to be taught in child birthing classes to reduce pain and
discomfort (Seaward, 2015).
Key Learning Point: Meditation is used to clear the mind which can be overloaded by technology and
thoughts. When meditating mindfulness is important and can reduce pain, reduce stress levels, and
rewire the brains neurons (Seaward, 2015).
Key Learning Point: Mental imagery is used to heal the soul, body, and mind. Visualization can be used
to help people by guiding mental imagery which can be used to help the healing process (Seaward,
2015).

Self-Assessment Exercise:
Relaxation, or what some call de-stressing, is very important and beneficial to our whole beings. This
is the way we can clear our thoughts and emotions through stressful and even painful events in our
lives and become refocused. When we are able to effectively use relaxation techniques we can bring
better awareness and understanding not only to our bodies, but to the situation we are in at this current
time. Relaxation has many different forms. Some people feel that relaxation is sitting in front of the

25

television and forgetting about the problem. That may work for a time but what happens when you
need to face the situation again? There are healthier ways to relax and can be used anywhere (Stahl,
2010).
Diaphragmatic breathing is thought to be the most basic, yet effective relaxation technique
there is. This requires no equipment, change of scenery, and it doesn’t have to be completely quiet
either. Diaphragmatic breathing is breathing that comes from the diaphragm or lower stomach. This
breathing is deep and slow which helps calm the body. This type of breathing is used for relaxation
and is taught to those who have anxiety because it helps relieve stress on the nervous system and call
the heart rate. This technique is also being used in Lamaze classes to help reduce pain during child
birth. Diaphragmatic breathing can be found in many other relaxation techniques as well. This is why
it is said to be the most basic yet effective technique there is for relaxation (Seaward, 2015).
There are three different, yet easy, steps to initiate diaphragmatic breathing. The first step is to
find a comfortable position. This can be done anywhere, so lying down or sitting with good posture
are great ways to do this breathing technique. It is recommended that the eyes are closed so there are
no distractions. When first starting this exercise it is beneficial to feel the breaths, so putting your
hands on your stomach is a good way to feel the movement of breath. The second step is to
concentrate. When first practicing this technique some people’s minds wander, however as it is
practiced more often it will be easier to concentrate on just breathing. Inhale, pause, and then Exhale,
Repeat. The third step is Visualization. Visualization can be helpful to remain present in the act of
diaphragmatic breathing. Visualization can be several different options but it will be whatever helps
keep the mind focused on breathing. It can be as simple as breathing through the nose, or filling up
the whole body with air (Seaward, 2015).

26

The effects that meditation has on the mind and body are extremely beneficial. This day and
age there are so many distractions and ways to stimulate our minds that it can be overwhelming at
times. We all need time to focus on our internal selves rather than external distractions. Some of the
physical benefits include decreased heart rate, blood pressure and muscle tension. For a mental benefit
this can include stress reduction, mental clarity, and positive thoughts. Meditation can help with pain
as well and become a way to balance emotions. Meditation can improve all aspects of our health.
When meditating it is suggested to use imagery and visualization to help relax or even change
ones behavior or body. When using imagery in meditation, one can either be guided by an instructor
or listen to a prerecorded session to help start a meditation session. These can deal with anything but
are usually happy and positive thoughts. Some examples are going on an adventure or relaxing on the
beach listening to the waves. Anything that is calm and relaxing that awakes the imagination is a good
way to use visualization while meditating. Some other ways this is used is when a habit is trying to be
broken or even formed. Using an image of the better place or healthier person you want to be is
important to developing or ridding of the habit chosen. Imagery is beneficial to the meditation
process and helps open and clear the mind (Cummings, 2014).

27

Journal Writing:
The meditation I chose to practice was the Mindful Self-Inquiry for Stress and Anxiety. I
choose this one because I have an abundance of stress in my life this month and being right in the
middle of packing up all my stuff and trying to move out of an apartment is something I believe I
needed. I was a little worried about finding thirty minutes in the day to be able to sit and meditate but
I know that I needed it and was grateful for it. This meditation was a little different than the five
minute meditation and I really enjoyed that.
Since the last meditation was hard for me I decided to switch things up a bit. I decided that
sitting down would make sure that I didn’t fall asleep while doing the exercise since I was a little tired
from packing and a rest would be in the picture if I laid down. I also decided to use head phones since
I was distracted last time by outside noise and was becoming annoyed at how loud it was. I believe
this is how I need to meditate and have ordered a meditation pillow to help keep myself going as this
is a great exercise for myself as I am constantly thinking and this helps slow me down and be in the
moment.
As I began my meditation I closed my eyes so that I was not able to become distracted by the
things I needed to do. I focused on my posture and breathing to be able to improve my out ward self
while improving my inner self. In this exercise the guide talks about congratulating myself for taking
time to meditate and so I did as this is a big deal to take time for me. Then he went to focusing on the
body starting with the feet and experiencing the feelings you have.
I remembered in yoga when we would finish we would focus on relaxing each part of our
body just like this and feeling a heaviness come over each part. That is what I did with each part of
the body we went to. As I got to my back I noticed that it was a little tight as I don’t sit properly most
of the time. Now that I was trying to have good posture I could feel the strain of my back muscles

28

being used. I also had tightened my core as I am working to improve those muscles as well. He
explained that if there were places that were uncomfortable to recognize it and breath through it. This
actually helped a lot to focus on my breathing and it lessened the strain.
Emotionally I Could feel calmer but still felt a little frustrated and anxious at all I needed to
do. Towards the end of the session the guide told us to listen to those thoughts and just be in the
emotion. I felt frustrated for having so much to do on my own and anxious as I have so much in my
life that is uncertain and I know I do not like nor do well with these aspects about life. I like having a
little heads up about what is going to happen next but right now there is none and that worries me
because there are big changes that can go either direction in my life and preparing for both is
exhausting. I feel like at the end after letting go of it I was a little more capable to handle the day and
all that it had in store but I can see why this is an everyday practice.
Mentally I felt pretty focused for most of the exercise. I was aware of being present and found
myself wandering only a few of the times. I focused on my body and the different parts of it. I focused
on my breath and how I was raising and lowering my stomach. I focused on breathing through my
nose and out through my mouth. I did find myself start to wander at times as to what I needed to pack
next or to not forget specific things in the rooms. I also found myself wondering about my significant
other and if I was talking to him today but I would realize and refocus on my body and my breathing
even without the guide saying so. I feel like with how long this meditation was that I did very well
trying to stay present in the meditation.
This meditation was really good for me. I feel that if I am constant I will be able to be more
focused and in tune during my meditation. I feel like meditation should be added to my daily routine
and I can see it benefiting me in many ways. I felt very open when doing this exercise which is very
important for growth (Stahl & Goldstein, 2010).

29

7
Unit

Unit 7: Nutrition and Stress
Information to Remember:
Key Learning Point: Exercise is a way we can use stress in a positive setting and can bring about positive
benefits to the body. Exercise releases good hormones and also detox the body. With proper exercise
the body can enter physical and mental homeostasis and decrease levels of depression and anxiety
(Seaward, 2015).
Key Learning Point: Proper nutrition is important for optimal function of the body. Deficiencies in the
body can lead to stress on the physical, mental, emotional, and spiritual aspects as our body needs the
proper fuel to function. Having excess sugar, caffeine, salt, and processed foods can increase the
body’s chances for illness and diseases (Seaward, 2015).
Key Learning Point: Music and art can be ways that people reduce stress. Each person has their own
specific choice of calming music as well as artistic outlet. What maybe calming for one person, can
bring frustration or irritation to another (Seaward, 2007).

Self-Assessment Exercise:
The mindful exercise I decided to try was the mindful lying yoga for thirty minutes. I really
enjoy yoga and the awareness it brings to the body. I decided on the thirty minutes as it would be
beneficial for me to get around and move. Since I had been sick for the past two days I was really
excited to start feeling a little better, and this low intensity movement would be good for my whole
body and maybe help the healing process along. I chose to look at the pictures before I did the poses

30

so that way I knew what the instructor was saying. This way I could simply enjoy the process and not
keep looking at the book.
As I began the CD, I was laying down on my back with palms facing the ceiling and arms to
the side. I started by feeling my belly move up and down as I inhaled and exhaled. I could feel my
breath slowly with each movement of my arms. As I lifted up my arms to stretch over my head I could
feel the stretch in my core as well as my arms and calves. It was such a wonderful sensation to be able
to feel the stretch throughout my whole body. With each movement deliberate emphasis was placed
on both breathing in or out and it helped me press a little deeper into the stretch. This was an
extremely desirable feeling as I worked my way through the sequences and felt my body enjoying the
much needed effort and stretching to the muscles that I use on a daily basis.
As I was about halfway through the thirty minutes of the track I did a full body stretch and felt
completely nauseous. I tried to will my mind to focus on my breathing since I was already halfway
there I didn’t want to have to interrupt the flow. I decided to release my stretch a little and just take it
a little easier on the poses. When I had done the bridge pose, however I knew I was going to have to
stop. I felt that the reason for this was because I was still sick from the previous day and to top it off I
had not eaten anything and it was about eleven o’clock.
The mental part of my experience to start off with was excitement. I was excited to be able to
practice this sequence and be present. I felt my mind wander a couple of times as I heard others in the
house walking around. I wondered if I would be able to do this exercise uninterrupted, as I was taking
up the main living room and I had not heard from anyone in a long time. I could feel my mind almost
letting go of all the thoughts that were overwhelming me and telling me what I needed to accomplish
for the day.

31

As my stomach began to turn and lift I had to encourage myself that I could do this and that I
just needed to breathe through that awful sensation. I tried to trick my body into breathing and willing
the nauseous feelings to dissipate and reminded myself that I could make it another fifteen minutes
and then I could get food. I finally realized that I needed food in my stomach right then or all the
water I had drank before the exercise would be coming back up.
Emotionally as I started I was excited and full of eagerness to do this session. Yoga is such an
amazing tool and I was determined to go through the thirty minute one because it would be the better
option for my body. As I went through the motions I noticed that the man’s voice was not very
calming to me but rather annoying when I focused on it so I tried to focus on my breaths and it really
brought a sense of calm and peace to my body and emotions. I was not over thinking and I was just
able to be present and in the moment, which was such an amazing feeling.
When I started feeling sick I immediately received a wave of panic as I wondered why I was
feeling this way. I reminded myself that I had not eaten yet and coaxed myself to calm down and
breath through the feelings and that I could do it. I felt encouraged to continue and felt a bit more
relaxed as I pushed through. I did however become discouraged though after I had to stop halfway
through because I didn’t make it. I reminded myself after that I could try again another day when I
was feeling better (Stahl & Goldstein, 2010).

32

Unit 8: Physical Exercise and Activity

8
Unit

Information to Remember:
Key Learning Point: Hatha yoga is a non-ego centered exercise and is the most common practiced form
of yoga in the States. This form of meditation has been transformed into an ego based study in the
states with it being more centered on materialistic items. This yoga can help reduce lower back pain
and focuses on breathing, stretching and balance (Seaward, 2015).
Key Learning Point: Biofeedback is where information is gathered such as body temperature and
heartrate. This can help people understand and gain control of their body mechanics and help them
gain understanding in ways to reduce stress and recondition their response to stress (Seaward, 2015).
Key Learning Point: Nutrition can affect our bodies sleep cycle. When chemicals are added to our diet it
can mess with our brains. This can come from processed foods and caffeine which make it difficult
for the body and mind to shut down. Improving ones diet and eliminating said foods can help
increase restful sleep (Seaward, 2015).

Self-Assessment Exercises:
Proposal for Health and Wellness Management
February 2016
This proposal is prepared for health and wellness management. The scope of the project outlined
includes vendors of national evidence-based products and services. To meet these needs, this proposal
offers consulting services to provide the following expertise: (a) rationale; (b) mind-body programs or
practices; (c) capital outlay; and (d) benefits.

33

RATIONALE
Points include:

Help health care professionals find balance

Increase in production from reduced stress

Changes in wellbeing can impact overall health and drive in all aspects of employees lives

MINDBODY PROGRAMS/PRACTICES
Our Programs/ Practices include:
• Have the area to clock in and out be closed off. This room will have a dimmer switch to tone down
the brightness many relaxation methods. Offer area as a quiet place with calming music, meditation
pillows, and a small comfy chair. This can be used when a disturbance in energy takes place in the
office, one needs to cool off, gather thoughts, as lunch room, and to recollect after lunch break.

Employees can buy snacks or beverages stocked in the cupboard or fridge. Funds used will be
replenished as employees buy snacks and will become a revolving cash food fund. This will
provide healthier snack options and help employees promote healthy habits.

• Have lunch and learns, depending on the office budget, either once a month or once every two
weeks where there can be a variety of classes offered: exercise, healthy food choices/ prep, or some
class that would help ensure health and well-being. Healthy food choices would be offered as well as
new information. This can be done with local places and can receive group discount for classes.

• 1 1/2- 2 hours for Lunch and Learns with 1 hour lunches for full work days so employees can
work out at lunch or de-stress during the work day.

34

• Grouping up with a local gym for employee discounts in either classes or membership. This can
start after the first 90 day probation or 1st year of employment.

• Send out monthly emails with tips for food choices, wellness programs, stress management, a good
recipe and adding some of these resources on a bulletin board in the break room along with
opportunities to volunteer.

• Start challenges- give employees fitness trackers or use apps to show each person’s progress and
give rewards every two weeks or once a month which can be either fitness or healthy food options.

Use gift certificates to healthy food, massage, or exercise as rewards for 1st to 3rd person in
lead. Amounts varying on the quality of challenge.

Doing annual work retreats- this can either be held locally or outside of the city depending on
the state.

CAPITAL OUTLAY
Minimal equipment costs are needed as most of the programs would be out sourced and additional
space for a gym is not available.

Cost to put in chair and decorate calm space for check in and lunch- could be as much as
$100- 500.

Healthy snack fund can start out as 100- 200 dollars and replenished from sold items later.
This will be a revolving cash fund.

35

Retreats for the company can range from $3,500 to $4,500 depending on the number of
employees.

Maintenance cost depends on the specific practice/ company.

Gym memberships- full or discounted rates (depends on gym/ amount of people) can be 5-15
dollars per employee a month if so desired.

Gift certificates can be offered at discounts if done in bulk. As little as 5- 50 dollars depending
on office and challenges.

If classes are held at gym or business with membership this can be as little as the gym
membership or as much as 10 dollars for the class. If doing lunch sandwiches or healthy meals
can be about 5-12 dollars per person.

BENEFITS
The employer will have:

higher production throughout the day from employees

Less used sick time and call-ins

Higher moral/ less conflict between co-workers

Money can be invested in other avenues from fewer absences.

The employee will have

Improved overall well being

Higher moral and sense of importance to employer

Increased compassion between co-workers

36

Activities and challenges to increase mental health

The return on investment can be about average of 50 dollars a month per employee in saved sick time
alone. This is if an employee is paid 14 dollars an hour and classes, membership, gift certificate and
food are taken out of cost per month.
TIMELINE
The general idea and start up would take about a week. This would include setting up the Zen lunch
area, holding a day meeting for employer and employees to explain program and help schedule
classes and discuss incentives, challenges, classes, and who will run the wellness aspect of the
company. Assistance will be available if needed via phone calls, emails, or even face time.
PERSONNEL
Classes can be done in the office or taken off site depending on the ability to hold the class and
employees safely. Exercise classes can be done at the gym, food and nutrition classes can be done
either on or off site as well as stress management classes and meditation classes. These can be
discussed in the initial set up meeting.
TOTAL BUDGET
The initial startup cost to set up the program would be a maximum of 5,200 dollars. This is not
including the per employee cost of maintenance.
PITCH
This proposal is for smaller businesses, small business and/or privately owned, that are ran by one to
five employers who have a smaller office staff with a maximum of 30 people. This health and
wellness program can increase productivity and wellness among employees as well as reduce health
related business costs such as sick days or call in’s all the while bringing education and awareness to

37

all involved in the program. This can be used as an alternative since health care is not required for
offices that employ less than fifty people.
CLASSMATE FEEDBACK

I really like your post outlet for the information we need. I agree with giving a separate space
for lunches and time to recollect the stress from the day. Having a working food machine with
all healthy options could definitely benefit in positive habits. Using incentives like massage
gifts, movie tickets, and etc. Depending on the size of the company having gym membership
may be out of the question, but setting up a discount with neighboring business might benefit.
These things would definitely promote less sick days. I also want to work on stress
management as a branch in the health and wellness program. Great example of a company
who has a great health and wellness program is Zappos. They are constantly throwing charity
events, major discount events, co-worker events (just recently my friend posted them having
movie night at the office).

Okay Kacie that makes sense on the gym membership, so maybe a discounted rate. I know
that Golds offers memberships for about 10 dollars a month and I am sure they would/ could
give discounts to larger groups and maybe make it so the employee only has to pay half of
that. I think adding health and wellness classes or programs to the lunch and learns, for
example a meditation class, or a group activity to manage stress in the office would really
help. I am not sure about a vending machine but I know most offices have a fridge and there
could be healthy snacks for sale in the office to choose from.

What about nutrition classes or even group retreat program?

38

That is perfect! Those can be part of the lunch and learns. What’s better than eating yummy
food and learning about different aspects of it and how it can help you reach not only fitness
goals but any other goal? Nutrition is how we function as a whole and so that would be
great!!!

SUMMARY
This wellness program is designed for helping employers with the turnover rate on employees
and increasing productivity. Through adding appreciation to the employees with incentives, private
resting area, and bettering their health it will not only create a more efficient work environment but
more clients/patients will refer others. This creates word of mouth marketing and long term clients.
Employees are essentially the face of the company so let’s keep this company young and healthy
together.

Journal Writing:
OPENNESS:
I actually enjoy sharing my feelings for the most part. I do not enjoy doing this when I feel upset or
uncomfortable because it has been the cause of a lot of problems. I generally tend to cry when I
express my frustrations or concerns with people that I work with or care about. I do not like causing
problems or hurting another person, especially if I have to be around them constantly. With my new
relationship I have been trying to be better about this since I have needs and feelings. I know that in
order for a good relationship to work being able to openly communicate and express what I want and
how I feel is extremely important in order to make sure I am understood and our relationship can
work.
EMPATHY:

39

I have been working on this as I sometimes assume I know how a person feels without asking. This is
not very fair of me to do as I really do not know what people are really thinking. I am currently in a
long distance relationship and sometimes it can be hard. When he is not in contact with me as
frequently as normal I wonder if he has lost interest in me or I said something to offend him, when in
fact he simply was grading papers or had something else he was working on. I am trying to let go of
those thoughts and give him the benefit of the doubt that he is doing his best and so am I.
COMPASSION:
I know that everyone has their bad days and as I work on understanding that people have to work with
my short comings and abruptness, I also need to be more willing to do the same. I need to be kind and
supportive when my boyfriend does all he can to try and make a weekend work and then not be able
to come because his son needs him.
LOVING-KINDNESS:
This is easy for me to do with loved ones even if they have upset me. This however is hard for me to
do with the person that just tried to run me off the road or my ex-husband who thinks its ok to say
unkind things to me in front of my children. Seeing these people as children of God though make it a
smidge easier for me though as I will myself to think kinder thoughts about them.
SYMPATHETIC JOY:
This is actually something I am doing well in. I used to have a problem that if someone else was
doing something fun or excelling without me I would get jealous or bitter towards them. I have
changed my perspective instead to a positive one. I want to celebrate with that person on their success
and having fun and enjoying life.
EQUANIMITY:

40

I do my best to treat others with kindness and try to make it a point in my daily interactions to think

9
Unit

about what they could possibly be going through to make them act the way they are. I try to give
everyone a fair chance and treat others how I would want to be treated. I feel like this can sometimes
be harder for me to do with family because I come home and everything I didn’t unload on others
throughout the day I unload on my family and I know that is not how I should act. (Stahl & Goldstein,
2010).

Unit 9: Applying Stress: Critical Issues for
Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Eco-therapy is a way to heal ourselves using nature. When exposed to nature it can
calm the mind and help put life into perspective. By increasing time in nature this can help increase
ones attention, memory, and concentration. (Seaward, 2015).
Key Learning Point: Prayer is a way to connect with a higher being and is the way one can cope with
stressful situations. Praying for others can help with not only those near but can help heal those from
afar that we may not even know. Praying can help reduce feelings of stress (Seaward, 2015).

41

Key Learning Point: There are many different strategies that people use to cope with stress. Each person
is different and therefore approaches maybe different as well. When people use positive techniques
stress can be reduced and alleviated (Seaward, 2015).

Additional Information
Attia, Peter. (2013). Is the obesity crisis hiding a bigger problem? Retrieved from
http://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes - Primary
source
Kabat-Zinn, J. (2013). What is Mindfulness. Retrieved from
https://www.youtube.com/watch?v=HmEo6RI4Wvs –Primary source
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