RELAXATION TECHNIQUES FOR THE MANAGEMENT OF STRESS IN THE SENIOR 1

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Relaxation Techniques for the Management of Stress in the Senior Population

Cynthia Muaau

Kaplan University Student

Prof Davis

HW499
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Unit 5 CAM Project

Relaxation Techniques for the Management of Stress in the Senior Population

Course Syllabus

General Information
Instructor: Cynthia Muaau
Email: g.muaau@gmail.com
Course Meetings: June 5th, 12th, and 19th 10:00AM 11:30AM
Location: Denver Senior Center, 3550 W 13th Ave, Denver, CO 80204
Credit Hours: 0

Course Description
This course will serve as an introduction to stress management and relaxation techniques for the
senior population. This class will be dedicated to understanding the basic concepts of holistic
stress reduction therapies that will focus on the integration of mind, body, and spirit in the
management of stress. This course will focus exclusively on the senior population.

Course Prerequisites
None

Course Objectives
1. To understand the underlying causes of stress and its effects on the mind, body, and spirit
2. To understand basic holistic approaches in the management of stress
3. To learn ways to implement holistic means of stress management into your life
4. Understanding how mindfulness can help reduce stress
5. Understanding the basic concept of Tai Chi and its role in stress management.
6. Understanding how meditation and spiritual contemplation can help with stress reduction

Required Materials
The Art of Peace and Relaxation Workbook
Brian Luke Seaward
ISBN-13:
9781449634384
Publisher:
Jones & Bartlett Learning
Publication date:
08/05/2011
Edition description:
Older Edition
Available at http://www.amazon.com

Recommended Attire and Equipment

Wear comfortable clothing that will allow for unrestricted movement
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Mat, pillow, and blanket

Grading
N/A

Class 1

Informed Consent and Liability Waiver Release for Participation in RELAXATION

TECHNIQUES FOR THE MANAGEMENT OF STRESS IN THE SENIOR
POPULATION

I agree and consent to the following:I am voluntarily participating in the RELAXATION

TECHNIQUES FOR THE MANAGEMENT OF STRESS IN THE SENIOR
POPULATION exercise/fitness program conducted by Cynthia Muaauat the Denver Senior
Center. I recognize that the program requires physical exertion that may be strenuous at
times and may cause physical injury and I am fully aware of the risks and hazards
involved.

I understand that it is my responsibility to consult with a physician prior to and regarding

my participation in the above-mentioned program. I represent and warrant that I have no
medical condition that would prevent my participation in the program.
I agree to assume full responsibility for any risks, injuries or damage know or unknown
which I might incur as a result of participating in the program. Such injuries may include,
but are not limited to, heart attacks, muscle strains, muscle pulls, muscle tears, broken
bones, shin splints, heat prostration, injuries to knees, injuries to back, injuries to foot, or
any other illness or soreness, including death.

I knowingly, voluntarily and expressly waive any claim I may have against the City of
Denver or Cynthia Muaau for injury or damages that I may sustain as a result of
participating in the program.

I, my heirs or representatives forever release waive, discharge and covenant not to sue the
Denver Senior Center or the City of Denver or Cynthia Muaau for any injury or death
caused by their negligence or other acts.
I have read the above waiver and release of liability and fully understand it contents. I
voluntarily agree to the terms and conditions stated above.

Date: _______/_______/______ Signature ________________________________

Print Name: _______________________________

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Outline

15 minute Introduction and overview of course contents/questions/paperwork/disclaimer

20 minute lecture on the causes of stress including 3-minute video Six on Seniors: Stress

management.
10-minute discussion: What are your triggers?
20 minute lecture on mindfulness
15 minute Mindfulness Exercise
10 minutes to go over homework from The Art of Peace and Relaxation Workbook

15-Minute Introduction and Overview of Course Contents/Questions

Introduce myself to class and share what to expect from this course and answer questions

fill out paper work and disclaimer.

Have participants introduce themselves to the each other
Open up for any questions or fears they may have regarding the class contents

20-Minute Lecture on the Causes of Stress

Six on Seniors: Stress management https://www.youtube.com/watch?v=KsuiB5O-

PoE
Whats stress got to do with it?
Lose and Grief
Big life transitions and change
Physical illness and diagnosis of disease
Financial instability

10-Minute Open Discussion and Sharing

What are your triggers?

How are you dealing with stress in your life right now?

20-Minute Lecture on Mindfulness

What is Mindfulness?
What does Mindfulness and Stress have to do with each other?
How you can incorporate Mindfulness into your life.

15-Minute Mindfulness Exercise

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Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook.

Oakland, CA: New Harbinger Publications.

formal practice: Fifteen-Minute Mindful Breathing P57

10-Minute Wrap Up and Assign Homework

Go over stress questionnaire on page 11, have participants fill out and bring back to next

class.
Give out handouts Gratitude list

https://s-media-cache-ak0.pinimg.com/236x/7e/56/c5/7e56c5ca35fccd90ff63ae95a1799d14.jpg

Class 2

Outline

10 Minute Check in
15 Minute discussion on how stress affects our body
10 Minute discussion on the role of exercise in stress reduction and management
15 Minute Video Introduction to Tai Chi Tai Chi and Qi Gong for Health and Well-Being

Video
20 Minute Tai Chi practice. Seated or standing with special guest Vickie Siegal, MA,

CES, CSCS of South Denver Cardiology Health and Nutrition Team

10 Minute Question and Answer with Vickie
10 Minute wrap up and assign homework

10-Minute Check In

How was everyones week? Any questions about last weeks session? Have you utilized

any of the mindful exercises we learned about? Where is your stress level today?

15 Minute Discussion on How Stress Affects our bodies

How stress compromises our immune system

How we manifest stress in our bodies
How stress can raise our blood pressure
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10-Minute Discussion on the Role of Exercise in the Management of Stress

How much exercise do I need for stress relief

What types of exercises are beneficial in the reduction of stress

15-Minute Video on the Introduction to Tai Chi

Tai Chi and Qi Gong for Health and Well-Being Video

https://nccih.nih.gov/video/taichidvd-full

20-Minute Tai Chi Practice

Tai Chi practice with special guest Vicki Siegel, MA, CES, CSCS of South Denver

Cardiology Health and Nutrition Team. Can be performed seated or standing.

10-Minute Question and Answer with Vickie

Where classes are held in the area

How often should you practice Tai Chi for optimum stress management
The other benefits of Tai Chi

10-Minute Wrap Up

Assign Homework read pages 14 24 The Art of Peace and Relaxation Workbook

Brian Luke Seaward ISBN-13: 9781449634384 Publisher: Jones & Bartlett Learning

Publication date: 08/05/2011 Edition description: Older Edition

5 minute mindfulness breathing exercise led by Cynthia Muaau from Stahl, B., &

Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

Harbinger Publications. formal practice: Five-Minute Mindful Breathing P45

Hand Out - Ezy Tai Chi: a simpler practice for seniors

https://icaa.cc/activeagingweek/support-resources/ezy_tai-chi.pdf

Class 3

Outline
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15 Minute Check In
20 Minute Lecture of the benefits of prayer, meditation, & spiritual contemplation in the

management of stress
10 Minute Question and answer
30 Minute Video - Guided Meditation For Anxiety & Stress, Beginning Meditation,

Guided Imagery Visualization

15 Minute Wrap Up

15-Minute Check In

How was everyones week? Where is your stress level today? Have you all had the

opportunity to use any of the stress management strategies that we have been learning

about?
Discuss reading assigned from prior session

20 Minute Lecture on the Benefits of Prayer, Guided meditation, and Spiritual

Contemplation

What prayer, meditation, and spiritual contemplation have in common?

How prayer, meditation, and spiritual contemplation activate centers in the brain that are

implicated in relaxation and peacefulness.

How these modalities work to reduce stress and give us feelings of well-being.

10-Minute Question and Answer & Preparation for Meditation

Addressing fears and misconceptions about these practices

Preparing for Guided Meditation, any questions?
The following meditation can be done seated or laying down. If you would like to lie

down, please get out your mats, pillow, and blanket and find a spot on the floor. Or stay

seated in a comfortable position.

30-Minute Guided Meditation

Guided Meditation For Anxiety & Stress, Beginning Meditation, Guided Imagery

Visualization - https://www.youtube.com/watch?v=6vO1wPAmiMQ
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15-Minute Wrap Up

How are you feeling? Did you enjoy the Guided Meditation? Is this something that you

think you will be able to incorporate into you life?

Hand outs for local resources, articles, and websites pertaining to mindfulness, tai chi,

and meditation.

1. Denver Senior Services and Resources. Motion on Main street

2329 W Main St Suite 107 Littleton CO 80120

Tel: 303-797-4828

http://www.motiononmainstreet.com/

2. 141 Benefits of Meditation #35 How Meditation Helps With Senior

Health.

http://eocinstitute.org/meditation/how-meditation-helps-with-senior-health/

3. The Center for Courageous Living.

http://www.thecenterforcourageousliving.com/workshops.html#
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References

EOC Institute (n.d.) 141 Benefits of Meditation #35 How Meditation Helps With Senior

Health. Retrieved from http://eocinstitute.org/meditation/how-meditation-helps-with-

senior-health/

Fisher, J., Ph.D, Li, F., Ph.D, Shirai, M., MS (2004). Ezy Tai Chi: a simpler practice for seniors

Retrieved from https://icaa.cc/activeagingweek/support-resources/ezy_tai-chi.pdf

Gratitude List (n.d.) Retrieved from https://s-media-cache-

ak0.pinimg.com/236x/7e/56/c5/7e56c5ca35fccd90ff63ae95a1799d14.jpg

Motion on Main street (2017). Retrieved from http://www.motiononmainstreet.com/

NCCIH (2016). Tai Chi and Qi Gong for Health and Well-Being Video. Retrieved from

https://nccih.nih.gov/video/taichidvd-full

Seaward, B.L., (2011). The Art of Peace and Relaxation Workbook. ISBN-13:

9781449634384 Publisher: Jones and Bartlett. Publication date: 08/05/2011Edition

description: Older Edition

Six on Seniors: Stress management. (2014). Retrieved from

https://www.youtube.com/watch?v=KsuiB5O-PoE

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland,

CA: New Harbinger Publications. formal practice: Fifteen-Minute Mindful Breathing P57
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Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications. formal practice: Five-Minute Mindful Breathing P45

Stephenson, J. (2014). Guided Meditation For Anxiety & Stress, Beginning Meditation, Guided

Imagery Visualization. Retrieved from https://www.youtube.com/watch?

v=6vO1wPAmiMQ

References (Cont.)

The Center for Courageous Living (2017). Programs and Retreats ONGOING

OPPORTUNITIES: Retrieved from

http://www.thecenterforcourageousliving.com/workshops.html#