HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention

1
Program Resource
Guide

2
Stress Management and Prevention
Program Resource Guide

By

Sahr Cherif

HW410: Stress: Critical Issues in Management and Prevention

November 22, 2018

Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember........................................................................4
Assignment.............................................................................................5-7
Journal Writing.........................................................................................8

UNIT 2 THE PHYSIO LOGY OF STRESS

Information to Remember........................................................................9
Assignment...........................................................................................9-11
Journal Writing....................................................................................11-14

UNIT 3 PSYCHOLOGY OF STRESS

Information to Remember.......................................................................15
Assignment.........................................................................................16-18
Journal Writing....................................................................................18-19

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

Information to Remember.......................................................................20
Assignment.........................................................................................21-23
Journal Writing....................................................................................23-27

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

Information to Remember.......................................................................28
Journal Writing....................................................................................29-31

UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,

AND M ENTAL IM AGE RY

Information to Remember.......................................................................32
Assignment.........................................................................................33-35
Journal Writing....................................................................................35-37

UNIT 7 NUTRITI ON AND STRESS

Information to Remember.......................................................................38
Assignment.........................................................................................38-40
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY

Information to Remember.......................................................................41
Assignment.........................................................................................42-45
Journal Writing....................................................................................45-47

UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T

AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E

Information to Remember.......................................................................48

ADDITI ONAL INF ORM ATIO N

REF EREN CES

(This page intentionally left blank)
 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: Mindfulness Meditation is a mental practice of focusing what’s on your mind to

thoughts of the present. Mindfulness is an ancient technique that involves breathing, mental imagery

and positive thoughts; the past isn’t a part of this technique. (Seaward, 2018).

Key Learning Point: Stress is the human bodies way of dealing with demand, whether in be at home, at

work, at school or just the experience altogether. There are three different types of stress: bad, good

and neutral. Bad Stress is often associated with high blood pressure. Good Stress is felt when we are

happy and experience a positive reaction while Neutral has no consequential effect on our emotions.

(Seaward, 2018).

Key Learning Point: Research shows stress is known to weaken the mind and the body, often time when

a person is under chronic stress, they may find themselves forgetting important information. Usual

Habits and Behaviors are altered causing the body to become susceptible to chronic diseases such as

cardiovascular disease. (Seaward, 2018).

6
Self-Assessment Exercise
Aspects of Wellness

The word Mandala means circle, A mandala is believed to represent wholeness and is

identified as a universal symbol. It’s circular design, symbolizes that life is infinite, it never ends.

(Seaward, 2018). Like many things in the concept of spiritual awakening, the circle has significance

to religions as well as individuals. (Seaward, 2018). Below is my Mandala, which I have created using

Microsoft word and how I feel each of the aspects represent my life.

In 1977, Dr. Bill Hetler, remodeled the Unified Theory by Dr. Albert Einstein, which suggests

that the Universe we live in, is actually a living web in which everything is connected. Dr. Hetler

7
theorized and created the Wellness Paradigm that integrates six aspects of wellness but in today’s

society we tend to use only four of the aspects. (Seaward, 2018). As you can see, wellness is multi-

dimensional as well as being positive and self-fulfilling. All of these dimensions can be incorporated

on a Mandala. (Seaward, 2018).

When you look at and study my Mandala, you may notice four different colors as well as four

different aspects. Each area has a different meaning, but they are all connected. The aspects are

mental, spiritual, physical and emotional well-being. I believe physically and mentally, I’m more

balanced hence the same percentages; the same for spiritual and emotional. Keep in mind that it’s

impossible to divide these four components, you can’t have one without the others.

The Emotional Well-being Aspect is the first to develop in humans. (Seaward, 2018). The path

to having good emotional health is way more than being able to handle stress of stressful situations.

(Seaward, 2018). Emotional Wellness is being able to handle criticism, paying attention to thoughts

and behaviors as well as accepting mistakes, seeing your faults and not placing blame on others.

(Stahl & Goldstein, 2010). Also, sensing when others are feeling sad, angry or happy also will help

you in offering them support. (Morris, 2010).

When most people think of Physical well-being, they probably think it has something to do

with a person’s outward appearance but in the Wellness Paradigm, it’s more. (Morris, 2010). In a state

of well-being, it’s not just the complete absence of diseases but maintain proper physical activity,

getting at least 8 hours of sleep per night, and avoiding recreational drugs, drinking, etc. (Seaward,

2018). For example, I try to eat a nutritious meal everyday consisting of vegetable, a grain such as

rice, lean meat and drinking water. Also, because I’m in the United States Army and a Warrant

Officer, I have to maintain my level of physical activity at all times.

8
 Mental also known as Intellect Well-being is the third aspect of the Wellness Paradigm and it

involves being able to connect with others on a cerebral level. (Morris, 2010). Your mind is engaged

stimulating ideas, challenges, conversations to expand your knowledge and learn new skills. I use my

intellectual wellness to learn and better myself. For example, I’m in my last year at Purdue Global,

once I graduate, I hope to become a Physical Education Teacher or Coach. It’s my goal to help

younger children and young adults learn to appreciate their bodies, take care of their bodies and learn

the correct techniques for exercising. I’m bettering myself by achieving a higher education. I believe

the route to Mental Wellness is mainly being open-minded, expanding your skill etc. and overall just

be understanding. (Seaward, 2018).

Spiritual Wellness is believing that your life as well as others is meaningful and each of us has

a purpose in life. (Stahl & Goldstein, 2010). As humans, we always try to find ways to peaceful to

each other while balancing our own needs. To actual reach spiritual wellness, we find ways to do so

such as praying, meditating, even yoga to feel connected to a higher power. (Seaward, 2018). I use

prayer as way to get answers for things I can’t comprehend or even fix and to just say thank you for

what I have been given in life.

My bedroom is the environment that I believe fosters a balance in my Wellness Paradigm. It is

intimate, private and I don’t bring my work, stress or other negative energies into it. After a day of

chaos and paperwork, nothing is better than my sanctuary to destress and release the held tension

from my mind and body.

By embracing all four aspects, you may find yourself better equipped at handling the many

curve balls life tends to throw. Wellness is a process that helps us to become more aware and helps us

to make

9
Journal Writing:
Unit One Journal Assignment

How is Stress affecting your life? Directions are found on pages 33 through 35 of the Mindfulness work-
book.

What is Stress? Stress can be defined as mental, emotional, physical tension. Stress can affect

everyone differently depending on our situation(s). Not all stress can be bad, some types of stress can be

good or neutral. Stress is natural and a part of our daily lives. (Seaward, 2018). Good (Eustress) stress keeps

us motivated, Bad (Distress) is bought on by negative actions, events, people, etc. Neutral (Neustress) is

good nor bad and has no consequences. (Seaward, 2018).

Situation Start Midway End

Fear of failing Purdue-Kaplan Health & Wellness Course 320. 10 7 2

(Distress)

Trying to get at least 7 hours of sleep every night with a newborn 8 6 1

child. (Neustress)

When I have to do inventory reports for work every quarter. 9 5 3

(Distress)

Worrying over past-due bills (Neustress) 6 4 2

Being given orders for an upcoming deployment (Distress) 10 8 4

Receiving a promotion to Warrant Officer 1 (Eustress) 2 2 2

Being in chronic pain from a sprained ankle from jumping out of an 5 8 5

airplane. (Distress)

Celebrating 12 years of being married (Eustress) 1 1 1

Finding out I passed college courses (Eustress) 7 3 1

Being physically active on a daily basis (Neustress) 2 2 2

10
Unit 2: The Physiology of Stress

2
Unit

Information to Remember:
Key Learning Point: Practicing Mindfulness can have positive effects on yourself and those in your

immediate environment. For example, Mindful listening can help you stay active and present in a

conversation. Give yourself time to think before responding, don’t allow your emotions to control

what your response may be. (Seaward, 2018).

Key Learning Point: Being Mindfulness is exercise for your mind and brain, the more you’re able to do

it, the more confident you will become. In stressful situations you will see that there are other options.

(Stahl & Goldstein, 2018).

Key Learning Point: Stress take energy away from the immune system leaving a person feeling anxious,

depressed and they may even experience a weight gain. Things once enjoyed no longer have any

meaning, sleep may be hard to come by and you may not feel or look like you normally would.

(Seaward, 2018).

Self-Assessment Exercise:
The Brain and Nervous System

Did you know the human brain weighs approximately three pounds? (Seaward, 2018). And it

is the most complex living structure in our entire Universe. Our brain is the center of all human

11
communication; it allows us to process thoughts, feel emotions, experience love and achieve success.

(Stahl & Goldstein, 2010). Basically, it makes us who we are and sets the boundaries for

individuality. Our Nervous System is a collection of nerves that sends signals to different parts of our

body, for example the brain, its stem and spinal cord all work together to control human needs such as

hunger and thirst. (Seaward, 2018). The study of how the Human Nervous system develops and its

structural functions is known as Neuroscience. (Seaward, 2018).

Neuroscience is a broad name for more specific disciplines such as Psychology. (Seaward,

2018). Neuroscience seeks to understand how our Nervous systems operates under normal conditions

as well as those who have Neurological and Psychological disorders. Scientists are trying to establish

a pattern or break through the difficult question of why the mechanisms of writing, reading, is so

difficult for some while they are a second nature to others. This is where a process called

Neuroplasticity comes into play. (Seaward, 2018).

Neuroplasticity is also known as Brain Plasticity, is a process of alteration of the brain’s

Neural synapses due to the effect of behavioral, educational, environmental changes. (Seaward,

2018). When our brain is exposed to new information or experiences, we tend to retain the

information. It sounds pretty simple, but it definitely isn’t; it takes place throughout our lifetime, this

is the reason why we remember some things and not others. Neuroplasticity is a continuous process

but can be halted by trauma such as stress, physical and psychological issues. (Seaward, 2018). For

example, when a person gets into an accident, physical trauma may occur, so neuroplasticity allows

the brain to rewire itself to restore brain function by rebuilding neural connections. (Seaward, 2018).

As Humans, we are constantly stressed by every day events; stress is a defense mechanism our

bodies use to respond to negativity, danger or demands. When our Nervous System becomes

impaired, we become immune to diseases like Tension/Migraine Head-aches (usually contractions of

12
the forehead muscles and eyes, dizziness and intense throbbing of the vascular vein), High Blood

Pressure (the force of blood against artery walls), Stroke (blocked blood vessels), Heart Disease

(refers to multiple heart conditions that include diseases blood vessels and structural issues( or

Irritable Bowel Syndrome-IBS (a disorder that infects that intestines which causes gas, diarrhea,

bloating). (Seaward, 2007).

The immune system is our bodies leading line of defense against infectious diseases and

organisms. (Seaward, 2007). The immune system is a network of specialized cells, proteins, organs

that keeps us healthy. If you’re under stress and find yourself getting sick, it definitely isn’t a

coincidence; chemical reactions are often triggered by stress leading your body to pump higher levels

of cortisol and hormones. (Seaward, 2018). A disease that occurs under the pressure of chronic stress

is the common cold. A stress cold increases your heart rate, your lungs work harder to take in oxygen

and increased blood flow causes some of your immune system to become paralyzed. Individuals with

this type of cold, may find themselves sneezing, coughing, having the usual symptoms of a cold; all

because of their body is thinking that its under attack. (Seaward, 2007).

Living a stressful life isn’t good for you or your health, not only can it lead to a failing

immunity system but chronic diseases later on in life. You can prevent stress by being mindful.

Engaging in Physical Activities will help clear your mind and keep your body from succumbing to

stress.

Journal Writing:
Unit Two Journal Writing Assignment

Complete the Journal Assignment entitled, explore: How is stress or anxiety affecting your life? Directions

are found on pages 33 through 35 of the Mindfulness work-book.

13
How is stress or anxiety about people affecting your life?

I’ve always thought I wasn’t a person who gets easily stressed or even deals with anxiety but just a

few months ago, I unfortunately had the very unpleasant experience of doing so. I have two younger

brothers both in their 20’s, very immature about life, had to move in with me and my family. I let them live

with me almost rent free, they brought in hardly any income, food or positivity. I was away at a school for

Army training while enrolled in two courses, my wife was the one who had to deal with their issues, run a

household and take care of our children. It became so bad, that she often had to call me and vent her

frustrations which was completely fine, but I could tell it affected her a lot. One of them stole my car, some

money, took off while the other began to smoke recreational drugs. My wife ended up miscarrying our

fourth child, after I finished training, school was taking a lot of my time, plus dealing with home life, I had

no choice but to take a leave of absence from Purdue-Kaplan. I honestly, can’t even look at my own

brothers the same as I used to do, I love them, but I let them get the best of my family.

How is stress or anxiety about work affecting your life?

Just this summer, my family and I moved from White Plains, MD to Lakewood, WA. It was a cross

country move but I felt we all needed a break from the busy city life. Transferring to my new Unit at work,

I had no idea, we would get deployment orders for 2019. Its stressful because I spend my entire day at

work, then I come home and just want to sleep or eat. My life is all about the Military and nothing else.

How is stress or anxiety about the world affecting your life?

The world is very chaotic place, I often think of the future and how it would go if the United States

continues on its path of destruction. I know I took an oath to the United States Army but having to

constantly defend my country for their actions worries me. My Mother, sister, many cousins, aunts and

14
uncles still live home in West Africa, they’re on my mind because they are at risk for fatal diseases, flood,

and famine.

How is stress or anxiety about food and eating habits affecting your life?

I know stressful events happens on a daily basis and some people eat their favorite comfort

foods to help them process their thoughts but not me. I actually stop eating and drinking; which is probably

worse. When I’m stressed, I just can’t worry about food, also, I seem to become nauseated, cold and get

stomach aches. Once I’m calm, I usually go back to my regular eating habits.

How is stress or anxiety about sleep and sleeplessness affecting your life?

Often times at night, it takes a while before I actually fall asleep. I lay in bed and worry about things

that happened throughout the day, tasks I didn’t get completed and what the future holds. Before I realize it,

its 11pm or 12 am, when I know I have to wake up at 5 am and drive to work. My mind works overtime,

which makes it almost impossible to sleep, I get so anxious that about certain things, I wake up tired and

very irritated. Lately, I’ve been waking up with nosebleeds, I know none of this is good for my health and

will lead to more chronic diseases.

How is stress or anxiety about exercise or lack of physical activity affecting your life?

I love working out and being very physically active, about 2.5 years ago, one of my old units had a

midnight jump, meaning we jumped out of an airplane in the dark. When I was close to ground, I put my

feet old, didn’t gain enough control and ended up twisting my ankle. Since that incident, my ankle hasn’t

been the same and I’ve been through physical therapy and wore a cast on it. My new unit does 5-12 miles

with all of our gear on every week, its starting to affect the way I view exercise because I’m in pain. I rather

15
not do it, if I don’t have to but I’m in a leadership position. I get a little anxious when Friday approaches

3
Unit

and we have to do our miles. I really shouldn’t be stressing out over an activity I truly love and enjoy.

Summary

I have honestly acknowledged that stress does play a role in my life. I can clearly see how stress and

anxiety affects me and my life. This is the first step of becoming more aware and hopefully in a few weeks,

more mindful.

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Logo-therapy was theorized by Dr. Viktor Frankl and it essentially means to search

for the meaning of life. Life is the one stressor in a human’s life that leaves them always wondering is

it worth it. No matter how hard life gets, how much we suffer, we can always find a meaning.

(Seaward, 2018).

Key Learning Point: There are three steps an individual can take to find the meaning of life: creating a

deed, secondly creating an experience and the last step is taking an attitude toward unavoidable

16
 suffering. For example, don’t blame yourself for the sickness or untimely passing of a loved one

instead show them how much you truly care. (Seaward, 2018).

Key Learning Point: To help cope or deal with your anger, it’s good to have a support system in place.

Close friends or family can be there to listen to you vent or help you get through a stressful situation.

Let them help you, by offering their own personal insight and advice. Remember their advice is to

help you not upset you or cause you any more anger or stress. (Seaward, 2018).

Self-Assessment Exercise:
Self-Awareness

In the past decade, many Theorists, Teachers, Doctors, Enthusiasts have written about the human

mind and its ability to handle stress and associated emotions. There’s one culture that believes the

mind and stress have a strong connection. Tibetan culture has a belief that humans need two things to

be and stay happy…mindful awareness and compassion. (Seaward, 2018). The Four Noble Truths

were a part of Buddha’s teachings to help liberate humans from their sufferings. (McCleod, 2018).

Stress is believed to be a consequence of desire and once it’s tamed a connection to a higher mind sets

the stage for peace. (Stahl & Goldstein, 2010). In a way, you can say there is a type of tension

between the Ego and higher self that wants an outcome…this outcome is the cause of the tension.

(Seaward, 2018).

Theorists as mentioned above, are often given or presented with facts and idea. It’s their job to

come up with a rational explanation or theory. (Seaward, 2018). Two common themes among many

Theorists are the concepts of self-awareness and self-acceptance. Both of these concepts are

extremely important coping skills for managing stress. Carl Jung, the founding father of Analytical

Psychology, was devoted to the development of human potential which begins first with self-

awareness…acknowledging what is happening inside of us and accepting it instead of attempting to

17
change. (Seaward, 2018). According to theorist Leo Buscaglia, individuals who are able to accept

themselves for who they are (self-acceptance) appreciated life more and were able to deal with stress

in a more constructive way. (Seaward, 2018). In my opinion, I do feel that many people have issues

with themselves only because society makes it common to do so. As long as you are able to live with

yourself, be happy and not stress then most likely inner peace is attainable. When we become self-

accepting we accept all faults of ourselves unconditionally. It’s only when we stop judging and

comparing ourselves do we really find out who we are and embrace it.

Anger and Fear are two human emotions that are physically stressful on the human body than

any others. Both of these emotions can be triggered by certain stimuli that perceives physical, mental,

emotional and even spiritual levels to be possible threats. (Seaward, 2018). It’s the feeling in our gut

seconds before that triggers a flight response. It makes us want to run and avoid a life-threatening

situation. Once we sense fear, we may freeze up, our hearts beat faster, our breath becomes quicker,

we start to sweat and feel butterflies in our stomach. (Seaward, 2018).

The best way to cope with fear is to confront it head on. Fear is a powerful emotion that takes

seconds to overcome but you mentally it may leave you lingering and anxious. (Seaward, 20218).

Many of us try to avoid things or having experiences that may trigger fear but it’s best to take it one

step at a time. Relaxation techniques such as deep breathing, meditation or being mindful will help

with the physical and mental part of fear. (Stahl & Goldstein, 2010). Also, praying or speaking with a

therapist will help you to know that you aren’t alone and there is support.

Communication helps us to relate, engage, share, receive information among; it is the most

important aspect of many relationships, without it, we couldn’t process or function. Communication

can’t be underestimated because it makes our lives more efficient. If you feel like you’re having

trouble expressing yourself, you may have to improve your communication style which can be

18
achieved by doing the following: 1. Increase your vocabulary as much as possible; this includes

reading books, articles and newspapers. (Seaward, 2018). 2. Keep personal issues as private as

possible. Bringing your issues from home to your place of work creates a tense environment for

yourself but colleagues. (Seaward, 2018). 3. Resolve issues when they first arise. If there is a possible

issue, then most likely it could escalate into a larger conflict and become threatening. (Seaward,

2018). 4. Be respectful. Our jobs and personal issues can make us really limited on time, shorten our

temper and how we speak to and treat others. (Seaward, 2018). 5. Maintain eye contact. It is

important to look directly into someone’s eyes while talking to them; this shows that you are listening

and paying attention. (Seaward, 2018).

There are ways to overcome fear, anger and miscommunication; with the right skills you will

find yourself on a path to greatness and you will be more pleased with yourself and life.

Journal Writing:
Unit Three Journal Writing Assignment

Five-Minute Mindful Breathing and Bringing the Eight Attitudes of Mindfulness into Your Life.

I’m becoming more familiar with the foundations of Mindfulness Meditation, now it’s time to

start practicing Mindful Breathing. (Stahl & Goldstein, 2010). Mindful breathing is another technique

that helps to deal with stress, rather than run away or give into stress…breathing techniques helps you

to embrace it. I practiced my Mindful breathing meditation within 5 minutes.

My shared office space is the quietest place I could find. Next, I had to bring awareness to my

breath where-ever I felt it the most. I felt is the most at my nose. I became aware of how hard I was

breathing and how I was breathing and could actually hear it more than usual. The first 2-3 minutes,

my breathing was loud and sounded almost like I was being forced to do so. I didn’t plan on

19
visualizing, I more so took in the moments. I was there but it felt like it was my first time. It was

almost like an out of body experience.

Physically, I could still hear the background sounds of the noise at my office…fingers on

typing on keyboards, mouse clicks, the hum of my mini refrigerator. I knew my mind would wander

and it was definitely about work. I was thinking about how little time we had to prepare for an

upcoming training in California. Not only did we have to prepare equipment, packing lists, but I had

to make sure at least 50 soldiers had every single one of their supplies.

In the peace of the moment, I wondered how much longer I would have to deal with such a

stressful job and I realized it was really aging me. I could feel the heaviness of my stress weighing on

my body which I didn’t like. I thought about my wife and children and how I sometimes did bring my

job home with me and didn’t even know it; my problems affected them as well. Also, that one

moment, didn’t change how I felt but I accepted the fact that through stressful situations, I could

always take another breath. I surrendered myself to my inner peace until all of my problems faded

away.

I hope to find more of my Mindful self through the process of Mindfulness and deal with some

of my stressors with a clearer and more assertive mindset.

20
Unit 4: Personality Traits and the Human

4
Unit

Spirituality
Information to Remember:
Key Learning Point: Self-esteem is defined as a person’s overall sense of personal value,

basically how much you appreciate you, as is. Depending if your self-esteem is high or low, it

will give you a push in life to get ahead and stay motivated. Having low-self esteem affects

your quality of life, causing you to be mad at the world, you think you have no purpose in life

and everything is a challenge. (Seaward, 2018).

Key Learning Point: Co-dependency is known as an addictive personality in which an individual attach

themselves to another person or thing and relies heavily upon it. In relationships, they seek approval

of everyday tasks such as choice of clothing, food and decision-making. Often time, they tend to

over-act to the simplest of mistakes and manipulate others for pity. Low self-esteem is often the

cause. (Seaward, 2018).

Key Learning Point: People are constantly trying to change themselves for the better, including health

wise. The Stages of Change Model acknowledges old behaviors can be adopted for new more

positive ones and that relapsing is a part of the process. (Seaward, 2018).

21
Self-Assessment Exercise:
Self-Esteem

Sensitivity, Hostility, Anger, Depression Head-aches, Insomnia…I bet you’re wondering what

all these words have in common? These are all the common signs of having low self-esteem. (Burton,

2012). Confidence, Friendly, Social and Responsible are the common signs of an individual with high

self-esteem. (Burton, 2012). But what exactly is self-esteem? Self-esteem is basically how you feel

about yourself overall. Self-esteem affects all aspects of our lives and it includes how we handle

stressful experiences and situations. (Stahl & Goldstein, 2010). True self-esteem comes from deep

within yourself, not what others think of us, it is true at times you may hit a rough patch in life that

question’s how you feel but you’ll quickly return to feeling good about yourself. When a person with

high self-esteem finds themselves in a stressful situation, they would rather resolve it as quickly as

possible instead of dwelling on the matter. Also, the higher your self-esteem, the more you’re able to

appreciate you and your flaws. Having low self-esteem is common in people with stress-prone

personalities such as being co-dependent…meaning, they often look to others for acceptance.

(Seaward, 2018). Low self-esteem individuals are reluctant to express themselves, they see the world

as an unforgiving place, and feel powerless to try and change things. (Seaward, 2018).

Stress is the one concept that has the ability to control what we think, how we feel, our

emotions and environment, only if we are unable to inefficiently manage it can it make us feel even

worse. There are three key pillars, which are all inter-connected, to having a healthy spirit:

relationships, values, and meaningful purpose in life. (Seaward, 2018). Relationships not only include

those that we are close with and love but the relationship you hold with yourself. Relationships are the

foundation of the human core, there’s no doubt that they do indeed cause stress, but it’s supposed to

be in a nurturing way. (Burton, 2012). Healthy relationships are a component in being happy, to your

22
overall well-being, your values and it’s the people who we care about that can help us overcome a

stressful situation. (Seaward, 2018). Understanding your personal values helps you to know what’s

important in life, what’s worth living for and what’s right and wrong. When our values are questioned

tensions occur, we seek ways to re-connect with the values that our parents instilled in us when we

were younger. Attempting to find answers, may lead you down an alternate and deconstructive path.

This path is our purpose in life, it represents how we define ourselves. (Seaward, 2018). During our

journeys we struggle to find who we are, we accomplish things, receive rewards, our instincts helps to

push us, stress us…but some stressors can be nothing more than roadblocks while others can’t be

avoided. (Stahl & Goldstein, 2010). Those that can’t be avoided must be deconstructed and

recognized for what they actually are…an obstruction. (Seaward, 2018).

My perspective between values, attitudes, and beliefs is the fact that are interchangeable but

unique in their own ways. Values are important beliefs that sets the standards in which we chose to

live by. Our attitude is formed as we age, and we form our attitudes from our values and what we are

exposed to in our living environments. A belief is a concept we believe in and will defend it no matter

what. (Voas, 2014).

The Stages of Change Model was developed in 1982 by Dr. James Prochaska who believed

that old and sometimes unhealthy habits could be adopted for a new lifestyle and more positive

changes. There are 6 steps in The Model of Change: Precontemplation, Contemplative,

Determination, Action, Maintenance and Relapse Stages. For example, here is losing

weight/exercising through each stage.

1. Precontemplation is often known as the denial stage, we know we have a problem, but we

don’t acknowledge it; being overweight. (Seaward, 2018).

23
 2. Contemplative is being given crucial information and how it will benefit you in the future.

(Seaward, 2018). This could be going to your Primary Physician, they tell you that in order to

live longer, you must shed the extra pounds…you then make think that if you don’t take the

advice, you may not be around long enough to watch your kids or grandchildren complete

milestones.

3. The third stage is known as the Determination stage, you put a plan in place that fits your

schedule but will also push you. (Seaward, 2018). To help lose weight, you would need to find

a gym, pay for a membership, maybe even consult with a personal trainer.

4. This is the Action stage which means you are finally exercising and introducing your body to

more physical activity.

5. Maintenance should know be a part of your regular routine. During this stage you must find

ways to change up your usual physical activity routine. (Seaward, 2018).

6. Most people will often find themselves relapsing or going back to old habits. (Seaward, 2018).

It could be eating your favorite comfort foods, cheating on your diet or not exercising.

Always set realistic goals for yourself, just be honest with your mind and body while using a

calculated judgment. Stress will always play a part of our lives, but it’s up to you to deal with it wisely

or else it will control your life and affect your overall self-esteem.

Journal Writing:
Unit Four Journal Assignment

Identifying Emotions in the Body. Directions are found on pages 74 through 77 of the Mindfulness work-
book.

Emotions can be a quite tense mental activity, they can be extremely diverse and can have

positive or negative effects. Certain emotions can manifest in parts of our body depending on our

24
experiences or the situation. Here’s how some of my emotions manifest, where in my body I feel them

the most and thoughts that come to mind. (Stahl & Goldstein, 2010).

FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,

uneasiness, worry, fright, feeling overwhelmed.

As a man, we are supposed to show no fear and stay strong at all times regardless of the

situation we face. I often find myself fearing deployments because I’m starting to dislike leaving my

family behind so much. Recently, I was given deployment orders to Korea for 2019, I found myself

getting sweaty and I felt cold. I wasn’t expecting it so soon because we just changed duty stations

over the summer. I often think about how dangerous my job really is and how my wife and children

feel about me being away from them and home so much. The biggest thing I fear is not coming back

home, it’s an issue my wife and I have to discuss before each of my deployments and for a few days

after, I find that my body tenses up a lot, especially in my back and my shoulders. I guess the saying

is true, sometimes people really do carry the weight of the world on their shoulders.

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.

I hate being confused, it’s like being in front of a large room and not knowing what to do.

Often times when I get overly stressed, I feel myself getting confused. I forget a lot of important of

things, as well as remembering to do daily tasks. Confusion starts in my head and takes over my

mind. It’s hard to overcome the feeling of being confused because you have to de-stress first.

Confusion makes me feel like I’m in the present moment but in the back of my mind there has to be

something I’ve forgotten to do. Recently, I’ve been under a lot of stress at work and dealing with

family matters, I find myself forgetting the simplest of information, not recalling important dates,

names, I can only associate this with sort of fogginess with stress.

25
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,

grouchiness, grumpiness, rage.

Anger isn’t an emotion I take lightly, for me it has a serious meaning and its impact can have

lasting effects. I try not to express myself using anger because last time I got angry, it felt like my

heart was beating inside of my head. I felt light-headed and I felt like I could literally destroy anyone

who came across me next. All I can see is red when I get angry, nothing else. I felt the anger almost

radiating from my head, back, arms and fist…my body was very tense. I wanted revenge, I wanted

them to feel powerless like they had made me

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,

loneliness, misery, unhappiness, rejection.

I tend to feel sad about things I’m unable to control and sadness is the one emotion I agree

with because without it, we would forget people and how they make us feel. Sadness lets us know that

we really miss someone, an experience. Usually when I’m sad, I don’t want to be around anyone else.

I don’t want anyone asking me what’s wrong or how they can make it better. I just want to be alone

and think about how to overcome. I feel sadness the most in my heart and overall my whole body; I

stop eating and sleep more than usual. The things that once made me happy, doesn’t. What comes to

mind are the people and things that have made me sad, maybe I wish I could bring them back or take

away their sickness.

SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.

This is one emotion that I can say, really makes me uncomfortable, only because shame can be

associated with embarrassment. Shaming doesn’t always involve self-awareness but can involve self-

blame as well. I remember years ago, I introduced my then girlfriend (now wife) to my father, he said

I had brought shame to our family’s name because I married an American. I’m the oldest and his first

26
son, I was expected to marry a nice West-African woman. Back then, I felt absolutely worthless, my

whole body was numb for as long as I can remember, I was honestly surprised my Father reacted in

such a manner. Instantly, in my mind, I put up a brick wall, I didn’t want to hear what anyone else had

to say.

LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,

liking, longing, warmth, sympathy, sentimentality.

The moment I knew I was in love, I felt free and happier than I’ve ever been before. I couldn’t

stop smiling, my eyes were bright, and my stomach felt like I had swallowed a thousand butterflies.

Deep down inside, I felt warm and fuzzy and I always wanted them to capture my attention. Being in

love is like having a super power, it helped me to grow from a boy to a man; it’s almost like an

addiction. Love is life, without it, humans wouldn’t have a reason to live. When we find a person, we

share a mutual interest in and they accept us for who we are our brains go into a trance like state, but

in a good way. When I think of love, I think of hearts, flowers, kisses, mainly things that are symbols

of love.

JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,

exhilaration, hope, optimism, pleasure, satisfaction.

Joy is most felt in our hearts and our minds and I believe it’s probably the emotion we feel the

most. The feeling of joy is more memorable than some of the negative feelings we experience. I feel

joy when things are going my way, I’m able to linger on the memory of positive feelings. I push the

what if’s and but’s aside and just be myself by submerging my mind in the moment. When I do feel

joy, it’s usually from being around my wife and children; they are the only things in my life that don’t

cause me to any pain or stress.

Summary

27
Identifying emotions in the human body may not be easy for some but the way they make us feel is

very familiar. Emotions can make us comfortable and uncomfortable, we just have to recognize the

signs and not be overcome by the negative ones. (Stahl & Goldstein, 2010). Some of the emotions, I

was able to easily connect with, figure out where it manifested and have a thought or a picture about

it, while others, not so much.

28
Unit 5: Dealing with Stress: Coping Strategies

5
Unit

Information to Remember:
Key Learning Point: The Stages of Change Model was developed in 1982 by James Prochaska and Carlo

DiClemente, who wanted to find ways to help people to quit smoking. The Model turned out to be a

key tool in understanding addictive behaviors and how changes gradually happen. (Seaward, 2018).

Key Learning Point: Everyone experiences stress, while most stress is considered bad at times it can be

beneficial. Stress can actually help you develop the skills you need in order to deal with threatening

situations throughout life. (Seaward, 2018).

Key Learning Point: There are many healthy ways to cope with stress, such as eating healthy well-

balanced meals, getting enough sleep, talking to your family or friends for moral support, meditating

and giving yourself breaks. (Stahl & Goldstein, 2010). Also, avoiding recreational drugs and alcohol,

long term, these things will make you become dependent and create more problems.

Journal Writing:
Unit Five Journal Assignment

Mindful Inquiry. Directions are found on either pages 58 through 60 of the Mindfulness work-book.

Mindful Self-Inquiry for Stress and Anxiety combines mindful breathing, body scanning and

mindful thoughts. The Mindful Self-Inquiry is the process of investigating one’s body and mind and

29
eventually getting them to become one. (Stahl & Goldstein, 2010). The physical part of it involves

sensations and smells, while the mental part involves thinking. I’m a busy guy, and I usually have

little or no time for self-reflection.

Bringing awareness to stressful feelings simply allows them to be, it isn’t meant to bring you

anxiety or harm. Don’t try to analyze what you feel or think but rather look at it as an opportunity to

gain insight into your concerns…what drives them, why do they make you comfortable, and why

some memories are more painful than others. (Stahl & Goldstein, 2010).

For my own Mindful Self-Inquiry, I decided to sit up, not stiffly but in a relaxed but

comfortable position while reading the Mindful Check in, found on page 119 in our Stress Reduction

Work-book. (Stahl & Goldstein, 2010). This practice needs at least 30 minutes to accomplish, I waited

until most of my soldiers were sleeping or had settled into their nightly routines before I could

actually begin.

As I started to breathe, I instantly began to have thoughts from events that happened earlier in

the day. I am in a California desert, away from my loved ones, friends and family. Not only am I

sharing a tent with 50 to 60 other soldiers but a toilet and bathing facilities as well. For the next

month, we have to train for a yearlong deployment to Korea. All I can think about is how hot it is, the

bugs are being a huge nuisance and the industrial size fan isn’t cooling any of us off. I have to stop

because I’m needed for an un-expected meeting.

Once, again, I started my Mindful Self-Inquiry exercise, this time, I put on a pair of noise-

blocking head-phones while I began to read to myself. I acknowledged what was inside of my mind

and my body without evaluating it. I then focused my breathing, so it was not so harsh, but I was

aware that I was breathing out. Minutes later, I felt relaxed enough to realize that I hadn’t took a break

all day. It was nice to know that I was able to find some time to practice meditation. The longer I sat

30
the more things came to my mind, but I wasn’t ready to give them my attention just yet. My body felt

heavy, my back hurt and I was unbelievably tired.

I took a deep breath and began to shift awareness from my body towards Mindful Inquiry. It

was time to further investigate my emotions extensively. (Stahl & Goldstein, 2010). I felt that the

moment was safe and uneventful, so I proceeded. Once again, my mind drew my attentions towards

work and that of my family. I missed my family dearly and longed to be with them. I wasn’t expecting

to have to be away from them so soon but as an Officer in the Army, the job comes with more

responsibility. Being responsible for 50-60 other people plus yourself while worrying about my family

and trying to complete school work is not easy to do. At times I do wish I had a regular 9 to 5 but I

know my purpose here on Earth is to do more than worry.

Physically, running, carrying pounds of gear and sometimes other soldiers is starting to take

their toll on my body. The village where I come from both male and females aren’t over 5’10…We are

considered small people but strong. Throughout the years I have had multiple injuries that haven’t had

time to heal and they pain me, especially after a long day. My wife always makes me rest and not

bring work into our household to help keep the peace and to keep it as our sanctuary.

I think it’s time to start listening more to my intuition more, I’m not getting any younger, the

resentment I hold deep within my heart causes me pain. Like my wife says, I have to stop letting

people walk all over me and stop being so kind and caring, it’s time to start saying No. I’m not angry

but I do feel upset that I have let things so on like this for so long. As I slowly bring my attention

towards my recent thoughts and emotions, I realize that my mind really does have a mind of its own.

31
Unit 6: Relaxation Techniques 1: Breathing,

6
Unit

Meditation, and Mental Imagery

Information to Remember:
Key Learning Point: Self-Compassion is the concept of showing love to yourself, unconditionally. Rather

than to be harsh on yourself by judging your flaws and short-comings, you should embrace them and

learn to accept them. Many people, including myself often unforgiving on ourselves because we tend

to listen to what others say about us and we try to gain validation through our peers. (Seaward, 2018).

Key Learning Point: Meditation is thought to be the oldest form of relaxation. Imagery and Visualization

are important aspects of Meditation; not only does it help you to erase worries, but it puts the mind at

ease. Meditation is known to have positive effects on the body as well, such as a decrease in high

blood pressure, a decreased resting heart rate and it can influence homeostasis. (Seaward, 2018).

Key Learning Point: Diaphragmatic breathing or deep breathing is another type of Meditation technique

and it’s also the easiest. Breathing comes naturally for most humans, it’s not something we pause to

think about before engaging. But Diaphragmatic breathing is used to regain composure during or

after a stressful event or experience. (Seaward, 2018).

32
Self-Assessment Exercise:
Diaphragmatic Breathing

We all are familiar with the concept of stress, because at some point in our lives we have all

experienced it. It can be the feeling of being over-whelmed, you have too much to do and not enough

or it can just seem like things are out of your control. There are many stress-relief tools such as

meditation, mindfulness, self-control, exercising, etc. The simplest of all relaxation techniques is a

breathing exercise called Diaphragmatic Breathing…which is also known as Deep Breathing.

(Seaward, 2018). Diaphragmatic Breathing expends slows your rate of breathing so that less energy is

expended and it’s more effective when you feel rested.

Stress is known to affect all aspects of the human body including your heart and the way you

inhale and exhale. The Diaphragm is a muscle that lies between your abdomen and chest; when we

breath it pushes itself downwards causing abdominal muscles to rise. (Seaward, 2018). Stress causes

the opposite effect which is negative because we lose the ability to breathe naturally. Diaphragmatic

breathing helps us to relax our over-used muscles.

Many adults tend to breathe with their chest, which can cause feelings of anxiety and weakness…

Imagine feeling like that with every day. (Seaward, 2018). A deep breath is often needed in a serious

situation where stress becomes a factor, it gives us time to regain our composure or just to think about

what our next move may be. (Stahl & Goldstein, 2010). You may feel like a weight has been lifted

from your shoulders, this is because the muscles located in your neck, back and shoulders are now at

ease and less tension is involved. (Stahl & Goldstein, 2010).

Diaphragmatic Breathing involves three steps: Assuming a Comfortable Position, Concentration

and Visualization. First, find a quiet place, one where you know you will not be disturbed or cause

distraction. (Seaward, 2018). Lie down flat on a firm surface and put your right hand on your

33
diaphragm. Try to feel the rise and fall of your abdomen and close your eyes. Next, you should begin

to concentrate on your breathing, your mind may wander but focus steadily on your breathing and

visualize your breath as a cloud. (Seaward, 2018). Upon finishing you may find that your mental

clarity has improved and you’re feeling more refreshed.

I tried the Diaphragmatic Breathing exercise, I know I have a terrible breathing pattern, so I

wanted to figure out if my chest or stomach moved first when I inhaled. I lied flat on the floor with

one hand on my chest and the other on the upper part of my abdomen. (Seaward, 2018). I found that I

was breathing with my abdomen, but it was very nasally and labored. It’s my goal to improve the way

I breathe.

Meditation has quite positive effects on the mind and the body. Stress reduction is one of the most

common reasons why people decide to try meditation. Meditation enhances your self-awareness; it

helps you to develop a stronger understanding of yourself. (Stahl & Goldstein, 2010). Meditation

helps improve our immune system by making it stronger and more resistant to diseases such as the

common cold. Also, if you’re like me, stress causes my blood pressure to elevate, meditation calms

my mind by for forcing my body to relax. Both, my mind and my body become one while becoming

tranquil, I don’t think about experiences that cause negative mental images or cause my heart rate to

increase. You start to realize you have you have more choices and you become more aware of your

actions, for example, your mind isn’t all over the place and you’re choosing to respond in a timelier

manner. (Stahl & Goldstein, 2010).

Our memory is the source of all imagery; if we see or picture something, whether it be positive or

negative we will always keep it in our memories. During Meditation it’s best if you have a clear

mental picture of purity…so no emotions will be triggered. Such mental imagery can be quite

effective to heal temporary heal inner wounds. (Stahl & Goldstein, 2010). We can use mental imagery

34
to escape a stressful situation, for example, giving a speech…just imagine that you’re at the beach and

all the people staring at you are just waves, lapping at the shore. Also, our minds can help us heal and

recover from injuries and sickness; it’s a very powerful tool when used correctly.

Stress doesn’t have to get the best of you. There are so many ways to alleviate it. It’s true, it may

take days, weeks or months to see a physical change but mentally, you will have more sincere

thoughts about yourself and those around you. (Stahl & Goldstein, 2010).

Journal Writing:
Unit 6 Journal Writing Assignment

Mindfulness-Based Stress Reduction Work-Book: Pgs. 150-153

Mindful of how you interact with yourself?

I can honestly say, I’m extremely Mindful of how I interact with others but not necessarily

myself. I don’t think I’m worth-less, but I sometimes feel that I should be doing more in life. When I

was younger, while growing up my Father placed mental images of the careers my brothers and I

should have. He wanted one of my brothers to become a Doctor, the other a Lawyer and since I was

the oldest, I was supposed to have my own businesses…basically a Businessman. I guess he wasn’t

expecting a Civil War to destroy our country, Sierra Leone. Not only did half of our family die from

violence, murder or diseases and he still kept the same mindset. No one was ever the same, my

brothers and I suffered from Malnutrition, we missed almost 5 years of Primary school and our grasp

of the English Language was absolutely terrible.

For years, I’ve suffered from anxiety, post-traumatic stress disorder, and low self-esteem.

(Seaward, 2018). I was ashamed my family had left our relatives to suffer, I was ashamed that I was

almost 17 and only in the 9th grade and my skin was darker than most. I kept to myself and tried to

think of ways to help myself and my fellow West-Africans. Nothing really changed for the better until

35
I met the woman, I now call my Wife. It was her that encouraged me to put my Father’s expectations

aside and focus on the Future. She helped me see that my family’s suffering wasn’t my fault. She

encouraged me to try therapy, enroll into school once more and this course. With her guidance, I’m

learning to live, love myself and take time to laugh.

Seeds of suffering?

Everyone tends to send themselves unkind messages, I know I do. There’s always a voice in

the back of mind that pushes me to do so. I know if I was to stop listening to this voice, I would be

more confident in everything I do…school, work and life. I have been enrolled in Purdue-Kaplan for

over 3 years now, I start and stop due to my job and stress. I’m not good at handling stress but I try to

find ways to cope. Also, once I set my mind to accomplish a task, I usually do. I believe I would be

more successful overall and most likely already have an Undergraduate Degree and working towards

a Master’s Degree. Overall, it is my goal to develop a program or a start-up company that will help

my country.

Day-to-day life feelings of resentment?

36
 My Dad has always been a difficult person to get along with and as his oldest son he expects

quite a bit of me. I definitely don’t hate him, but we do have disagreements that can be easily fix if he

listened to me. Only months ago, he retired from a job he worked for almost 20 years, he opted for a

lump sum on his 401k plan and began to buy non-perishable food items, gently used clothing and

shoes, soap, feminine products, I had no idea what was happening. His behavior turned erratic and he

was up all hours of the night and morning. In a matter of weeks, my entire garage and half of my

basement was completely filled with these things. Apparently, he told my wife of his plan but just

gave me spotty information, she eventually told me what he was doing…which surprised me.

Eventually, he came out and told us he was moving back home to West Africa to help our family and

our country, all of the things he purchased was being shipped back home. He said he could see how

much the Civil War had affected me and my brothers and it was his intentions to make a difference. I

was blown away, it took some time to process what he told me but it’s something I wanted to do for

years. When he left, some of my anxiety did as well, I felt relieved, but I’m still concerned? I just

wished he didn’t use me and my brothers as an excuse for his problems. Our relationship will never

become whole, but I will always respect him.

Reflection on writing?

I know forgiving and forgetting isn’t easy to do, but it can be for the greater good. Living with

such suffering makes it difficult to be one with yourself. (Stahl & Goldstein, 2010). I have chosen to

forgive rather than forget; my first step to greater freedom. I’m ready to become more aware and

move on. (Stahl & Goldstein, 2010).

37
 7
Unit

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Imagery in a type of guided stress technique in which a person uses their

imagination to picture themselves elsewhere. Imagery is supposed to make you feel more peaceful

and happier. This technique is bit different from others because it uses all of your senses for a more

powerful mind-body experience. (Seaward, 2018).

38
 Key Learning Point: Imagery is often used among Athletes and combined with actual practice improves

their performance. It’s not just about being mentally proactive but it helps to clear your mind and

keep you focused on crossing the finish line. (Seaward, 2018).

Key Learning Point: Research shows that some foods can actually induce a state of stress within our

minds and bodies. Foods high in caffeine, sugar, salt and fat, actually weakens the body response to

stress causing them to become more prone to chronic diseases and illnesses. (Seaward, 2018).

Self-Assessment Exercise:
Unit 7 Journal Writing Assignment

Sitting Meditation: Pages 87-89, Mindfulness work-book.

Meditation is helping me to achieve a higher mental clarity. Recently, I realized that I’m not as

anxious as I once was; I’ve been taking things seriously but not until the point that they stress me out

Sitting Meditation has been really healing for me and I’ve been passing on my knowledge to some of

My Soldiers.

Sitting Meditation begins by sitting upright with a firm posture but not so much that it’s

uncomfortable. (Stahl & Goldstein, 2010). I began with a pillow placed on the floor instead of on a

chair, sat down and closed my eyes. I find that when it’s quiet, I draw more positive energy towards

myself and not others. Once my eyes were closed, I let myself get lost in my thoughts and my

surrounding environment. As time went by, I could feel my breathing become more and more stable,

after a few breaths, my attention became focused on my family. It has been almost a month since I

have seen them and over two weeks since I’ve heard their voices. Here in California, we only get time

to use the internet for school work, nothing more and nothing else. It does get hard because I know

39
my wife has her hands full and I appreciate her more each day for how much she sacrifices. At this

point, I noticed I’ve been “away” for quite a period of time, so I acknowledge it, let it pass and exhale.

My legs started to fall asleep, I stand up to stretch, adjust my position and once again get back

into my zone. This time around, it seems to be more physical and easier to let go. It wasn’t my

intention to push negative thoughts aside, but it happened. It’s better that I observe thoughts and

images with acceptance because I can’t change the past. (Stahl & Goldstein, 2010). I know at age 35,

I shouldn’t be complaining of any type of body pain, but I have days I can barely move. It has always

been my goal to make 20 years in the Army, if I continue to injure myself I won’t have a choice but to

be medically discharged. I know I’m a pretty active person and health wise, I believe I’m in pretty

good condition, it’s just the stress that bothers me.

Truthfully, before I took this class I had no idea how to handle my stressors. I would usually

find myself shutting down on the weekends, I wouldn’t leave the house and my wife had to beg me to

eat and drink. Thinking about such negative memories make me want to stop but Meditating has

become a part of my life. When I feel a storm arising within myself, I start deep breathing to calm

myself down. (Stahl & Goldstein, 2010). There’s nothing more in my life that I want than a spacious

mind and a pure heart. My burdens do weigh me down, but I don’t think I quite understand why I let

them.

I think my mind is beginning to wander, it’s not as focused as it was when I first started

meditating and my mind and breathing aren’t equal. Once again, I’m focusing on my breathing and

becoming aware of the sensations in my body. The thoughts that cross my mind now aren’t meant for

me to judge them but I’m aware that they are there. Finishing school is a priority…not only will a

degree push me to a higher rank in the Army, but it lets me know I accomplished a huge victory.

40
Coming to the United States, barely speaking English to higher education is a task that many of my

8
Unit

relatives will never achieve. My degree is for them and all those souls that were brutally murdered in

the Civil War. I can’t wait to take my knowledge, spread it among them and let them know that I

haven’t forgotten about them.

My awareness is definitely starting to expand, my mental images and thoughts are more

positive and more powerful. (Stahl & Goldstein, 2010). This is what I want. My breathing and mind

are now in tune. I exhale and start to come back to the present, I gently open my eyes and I feel

relieved. I can only thank God for allowing me to become the person I am today and for my health.

Many people have it worse than I do. Also, I’m thankful, I can find time for myself, self-love is the

best. I’m glad I’m who I am.

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: A malnourished (malnutrition) diet is one that lacks essential nutrients such as

vitamins, minerals, amino and fatty acids. Also, it is a known stressor on the human body; when we

41
 don’t get proper nutrition, our body goes through serious changes such as muscle loss, hair loss and it

can even cause a decline in menstrual cycle in women. (Seaward, 2018).

Key Learning Point: In Ancient Chinese medicine, poor health was thought to be as a result of blockages

and congestion in the internal flow of energy. Which in turn lowers one’s physical resistance to other

diseases. (Seaward, 2018).

Key Learning Point: There are six types of physical exercise: cardiovascular endurance, muscular

strength, flexibility, agility, power, and anaerobic exercise…each can be used to maintain health.

Anaerobic (without oxygen) is a type of short and powerful activity; while, aerobic (with oxygen) is

can be done for a prolonged period of time. (Seaward, 2018).

Assignment:
Teamwork Self-Assessment Assignment

Proposal for Health and Wellness Management

November 2018
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.

RATIONALE
The Worksite Wellness Program I’m proposing is to provide a designated place (Tranquility

Room) for soldiers to de-stress. This room would be for soldiers at Joint Base Lewis McChord

(JBLM) in Washington State. Being in the Military can be challenging, time-consuming and overall

42
stressful. Soldiers sacrifice quite a bit on behalf of Americans everywhere. This room would lead to

an increase in productivity as well as a positive attitude in and outside the work-place.

MINDBODY PROGRAMS/PRACTICES
The purpose of the Tranquility Room is to create one area in the workplace that is not only

work free but stress free. Having a quiet but relaxing place to gather your thoughts would be

beneficial for a moment of peace. This room would be specifically used for this reason only no cell

phones or any type of electronic devices are allowed…they will be placed in a secure location until

you’re ready for them. (SHRM, 2018). This will ensure that Soldiers will only have to worry about

themselves and they can re-center after a stressful day while on the job. (Stahl & Goldstein, 2010).

Soldiers who opt to use this room can use for up to 2 hours and they can enjoy light snacks and

beverages.

CAPITAL OUTLAY
Equipment needed would be chairs, yoga mats, couches or day-beds, a surround sound

entertainment system, massage oils/lotions, anti-bacterial pillows with slip on covers, eye masks and

headphones. The town outside of the Joint-Base is made up of military and veterans. I do believe

donations from my local community would more than likely cover most of the expected costs. Start-

up total would be $5,000-8,000…This number may be even less if the local community volunteers,

donate or even offer use of equipment and other services. Most of the Capital would go into the

setting up the room. (SHRM, 2018).

BENEFITS
This program isn’t designed to be for profit but the individuals who chose to donate will see

that the program will pay for itself. Soldiers will be able to carry out their commitments and perform

their duties with less errors. Massages is an effective treatment for reducing pain, stress and muscle

43
tension. It helps to relieve anxiety and promotes a state of relaxation. (Seaward, 2018). This will help

to life their moods, boost self-confidence and make our community even more proud of the fact that

these young men and women are risking their lives for their freedom.

TIMELINE
Start-up time should be no more than 6 to 9 months. This gives enough time for soldiers who

may be interested to sign up. Also, this proposal can be presented to the community in order to

receive donations and start a volunteer sign-up sheet for helping with equipment, renovations

and set-up. The length of the program is dependent upon the first year…if all goes well, then it

would have an indefinite time frame as well as the possibility of expanding outside of Joint

Base Lewis-McChord to Veterans who live in the community. (SHRM, 2018).

PERSONNEL
Senior Officers, Chaplains as well as other higher-rank soldiers could mentor younger soldiers

who may find the transition from civilian to military, difficult. Also, the need for certified massage

therapists and counselors is a must. Both counselors and the therapists would be needed 3 days a week

at the Tranquility Room, for at least 5-6 hours minimum but no more than 7. Often times, spouses

may specialize in one of the areas and could even volunteer. Lastly, a person is needed to bring the

entire room together and make it as comfortable as possible. It should look like a second home to

soldiers.

TOTAL BUDGET
I would estimate the total budget for the Tranquility Room to be around $20,00-$25,000. This

price includes the therapists as well as heavy equipment such as massage tables/chairs that can’t be

donated. The therapists would be paid depending on how many soldiers they work with and the total

number of hours out of the three scheduled days.

44
PITCH
In my experience, I’m either constantly moving around or not moving at all. The Tranquility

Room would be opened three days a week and would offer back/head/foot massages as well as a

certified therapist to speak with, to express your feelings…only if needed. Soldiers often burn out,

become anxious, our goal is providing a sort of kick start to try to get them through their day. Being in

the military you interact with people from all over the world, different personalities and different

cultures, not being able to understand is frustrating but releasing tension is an important factor in

well-being. (Stahl & Goldstein, 2010). The Tranquility Room will promote positivity as well as

instilling mindfulness in today’s soldiers.

CLASSMATE FEEDBACK
Sahr, I really enjoyed your post about the tranquility room. Electronic devices were something

I really didn't thing about when making my initial post. The thought of being a phone call away can

also be stressful and take away from talking to therapists, or just trying to get away. Putting our

phones away can give us peace of mind from the outside world. We focus way too much on cell

phones and other devices that take away from our interaction with others. At times it can be nice to

just be able to have a chat with others. I think this room could reach substantially further than just

JBLM, it could affect the lives of soldiers everywhere. -Jacob

SUMMARY
We all need a nice, quiet place to go and have a moment when things are becoming too much

too handle or you’re feeling stressed. Relaxation can be extremely beneficial towards overall

productivity as well as decreasing your risks of chronic diseases such as high blood pressure or

diabetes. (Seaward, 2018).

45
Journal Writing:
Unit Eight Journal Writing Assignment

Explore: Creating Connections, Developing Qualities, Building Stronger and Healthier Relationships.

OPENNESS: The one person I’m always thinking about is My Wife. We are both from different cultures

and at times we do clash when it comes to dealing with certain issues. I love her dearly but sometimes I put

up a barrier…it’s not that I don’t trust her, it’s the fact that I’m not always so keen on her perspective. So

far, she’s the only that has really understood me though.

EMPATHY: Now that I’m far apart from my family, I have time to think about how much my wife has

sacrificed to raise our family and support me throughout my career choices. I can empathize with her

because My own Mother did the exact same for My Father. But I want different for her because she has so

much potential.

COMPASSION: Compassion combines with empathy, it gives me an understanding towards her feelings

and what she goes through. I know she doesn’t always feel safe sharing with me her disappointments and

failures, but I would definitely like to know. I want to ease her mind through comfort.

LOVING-KINDNESS: This concept is probably easier said than done. I really wish My wife well, she

worries way too much about me and our kids and not herself. I’m not always there physically, but she is

constantly on my mind. The best thing I believe I can do is to pray for her and wish her well…always.

SYMPATHETIC JOY: Once again, my wife fits this concept. She has overcome a lot for a person of her

age. She not only lost her Mother in her Senior year of high school but lost multiple scholarship

opportunities due to depression. She has been through so much, I truly admire her courage and her ability to

over-come challenges. I’m proud to call her my wife.

46
EQUANIMITY: Many times, after something has happened, I always think back on the entire experience.

9
Unit

I guess sometimes I may come across as abrupt and to the point, but I was raised to be honest and straight

forward. There are times while I’m doing my job, I often have to explain, step by step, a simple task a

soldier. I realize now that, years ago, that was me, someone had to explain my job to me. Everyone

deserves to be treated in a respectful manner.

Reflecting on each of these qualities, I hope will help strengthen my connections with other people.

I believe it has really changed my perspective on the way I view, more specifically, my wife. It’s my goal to

become more considerate and channel my energy into building an even stronger marriage with her. (Stahl

& Goldstein, 2010).

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Everyone uses different ways of coping with stress; effective ways include

combining several coping techniques. In order for a technique to be effective, awareness must be

47
 increased, learn more information about the stressor itself and work towards finding a peaceful

solution. (Seaward, 2018).

Key Learning Point: Effective coping techniques are prayer, mental imagery and meditation. Prayer is the

oldest technique known to man. Also, hobbies can be used as a diversion technique for a release from

daily stressors. Having a hobby or something that takes your mind off of negative thoughts can raise

self-esteems levels as well as increase positivity in attitude. (Seaward, 2018).

Key Learning Point: Information seeking is a human behavior in which people search and utilize

information about a stressful situation. Collected information can be used to regain emotional

stability or to even solve the problem. (Seaward, 2018).

Additional Information
Primary Source: Seaward, B. (2018). Managing stress: Principles and strategies for health and

wellbeing. Burlington, MA: Jones & Bartlett Learning.

This source was the text-book for Health & Wellness 410 course. It was used

throughout the last 9 weeks and has valuable information for students as well as

professionals.

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

Oakland, CA: New Harbinger Publications, Inc.

48
 This workbook is a great tool to use for yourself, especially if you are under stress or

can’t quite pinpoint why you feel the way you do.

Secondary Source: Robinson et al., (2016). Stress Management: Using Self-Help Techniques for

dealing with Stress. Retrieved on November 17, 2018 from

https://www.helpguide.org/articles/stress/stress-management.htm

This website is quite extensive in dealing with ways to cope with stress and self. Also,

one of the Authors of the site itself is Brian Seaward…he wrote the book used for

Health & Wellness 410.

References

Burton, N. (2012). Building Confidence and Self-Esteem. Psychology Today. Retrieved on October

14, 2018 from https://www.psychologytoday.com/us/blog/hide-and-seek/201205/building-

confidence-and-self-esteem.

McCleod, M. (2018). What are the Four Noble Truths? Retrieved on October 8, 2018 from

https://www.lionsroar.com/what-are-the-four-noble-truths/

49
Seaward, B. (2007). Essentials of Managing Stress. Boston, MA: Jones and Bartlett Publishers.

Retrieved on October 2, 2018 from HW410, Unit2, Supplemental Reading 2&3s: Stress and

the Immune System; Stress and Disease.

Seaward, B. (2018). Managing stress: Principles and strategies for health and well-being (8th ed.).

Boston, MA: Jones and Bartlett Publishers.

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

Harbinger Publications, Inc.

SHRM, (2018). How to Establish and Design a Wellness Program. Retrieved on November 9, 2018

from https://www.shrm.org/resourcesandtools/tools-and-samples/how-to-

guides/pages/howtoestablishanddesignawellnessprogram.aspx

Voas, D. (2014). Towards a Sociology of Attitudes. Sociological Research Online. Sage Journals.

Retrieved on October 13, 2018 from http://journals.sagepub.com/doi/10.5153/sro.3289

50