HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

1
Stress Management and Prevention
Program Resource Guide

By

Sheraya D. Martin

HW410: Stress: Critical Issues in Management and Prevention

July 2019
Total Points = 2
Table of Contents
UNI T 1 THE NATURE OF STRESS

Information to Remember .....................................................................................................................4

Assignment................................................................................................................................................4
Journal........................................................................................................................................................5

UNI T 2 THE PHYSI OLOGY OF ST RESS

Information to Remember .....................................................................................................................6

Assignment................................................................................................................................................6
Journal.................................................................................................................................................... 7-8

UNI T 3 PSYCHOLOGY OF STRESS

Information to Remember .....................................................................................................................9

Assignment................................................................................................................................................9
Journal..................................................................................................................................................... 10

UNI T 4 PERSONALI TY TRAI TS A ND THE HUMAN SPI RITU ALI TY

Information to Remember .................................................................................................................. 11

Assignment............................................................................................................................................. 11
Journal................................................................................................................................................ 12-13

UNI T 5 DEALI NG WI TH STRESS: COPI NG STRATEGI ES

Information to Remember .................................................................................................................. 14

Journal................................................................................................................................................ 14-15

UNI T 6 RELAXATION TECHI QU ES 1: BREATHI NG, MED I TATI ON, AND

MENTAL I MAGERY

Information to Remember .................................................................................................................. 16

Assignment............................................................................................................................................. 16
Journal................................................................................................................................................ 16-17

UNI T 7 NUTRI TI ON AND STRESS

Information to Remember .................................................................................................................. 18

Journal................................................................................................................................................ 18-19
UNI T 8 PHYSI CAL EXERCI SE AN D ACTI VI TY

Information to Remember .................................................................................................................. 20

Assignment............................................................................................................................................. 20
Journal................................................................................................................................................ 20-21

UNI T 9 APPLYI NG STRESS: CRI TICAL I SSUES FOR MANAGEMENT AND

PREVENTI ON TO YOUR PROFESSI ONAL LI FE

Information to Remember .................................................................................................................. 22

ADDI TI ONAL I NFORMATI ON 23

REFERENCES 24
PLACE YOUR FINAL PAGE NUMBERS ON THE RIGHT HAND SIDE OF THIS
LINE.

Total Points = 5
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 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: Women respond to stress differently than men. Men are more prone to hostility
while women lean towards ‘tend and befriend.’ The biological basis for the difference in stress
response seems to be the influence of estrogen and oxytocin (Seaward, 2018).
Key Learning Point: Stress can enhance performance when managed correctly. The Yerkes-Dodson
principle illustrates how each person has a different point where eustress (good stress) turns into
distress (bad stress). Effective stress-management determines where the point of optimal stress is
and applies coping and relaxation techniques to manage stress beyond said point (Seaward,
2018).
Key Learning Point: Technostress is the stress caused by overabundance of technology and a
growing dependence on it. Studies have shown that constant emails trigger the stress response
and affect short-term memory. Ready access to cellphones and smartphones also decreases
productivity, attention, and memory (Seaward, 2018).

Assignment:
Create a mandala and describe each of the four areas of well-being. Discuss why each area is important
to balancing stress and well-being. Discuss one environment that fosters balance in your wellness
paradigm (Seaward, 2018).

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Journal:
Stahl & Goldstein (2010):
Situation Start Midway End
Being dangerously cutoff in traffic 10 6 1
Receiving an offer for a new, desired job 6 8 4
Not having meal prep completed for a workday 7 4 2
Being asked to research a complicated personnel issue 6 4 3
Attending an event where I will be recognized/in front of the crowd 8 6 2
Singing karaoke at a new location 5 3 1
Planning my wedding 3 7 3
Balancing competing priorities at work when understaffed 8 7 8
Receiving news of a personnel policy change 4 3 2
Sitting an exam 6 6 1

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 2
Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Chronic stress accelerates how quickly the hippocampus ages and appears to
affect memory and learning. The hippocampus is sensitive to cortisol and is thereby affected by
chronic or repeated episodes of acute stress. Research indicates that damage to animal brain cells
caused by stress is irreversible (Seaward, 2018).
Key Learning Point: Chronic stress decreases the body’s immune response. When the stress response
is triggered the body moves out of homeostasis, but the immune system is best regulated when in
homeostasis. When the immune system becomes dysregulated due to stress it overacts,
underreacts, or both leading to disease and illness. (Seaward, 2018).
Key Learning Point: Oxidative stress has been shown to shorten telomeres. Shortened telomeres
compromise cell replication which can be seen in the aging process. Essentially, research now
indicates that stress can speed the aging process (Seaward, 2018).

Assignment:
Describe neuroscience and neuroplasticity and why they are important to the understanding and
functioning of the brain. The immune and nervous systems are affected by stress. Describe one disease
that results from stress on the immune system and five that result from stress on the nervous system
(Seaward, 2018).

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Journal
Stahl & Goldstein (2010):
 How is stress or anxiety about people affecting your life?
I have primarily positive stress associated with people and their effect on my life. I am driven to
exceed the standards of those I respect, and in this sense it is a positive stress that feeds my drive. I
respond to affirmation from people I respect, but negative responses from them don’t tend to bother
me as much. Having been through a long-term negative relationship I learned though counseling
how to dissociate my worth from the perceptions of others.
 How is stress or anxiety about work affecting your life?
Stress and anxiety about work are constant skirmishes in my life. Performing well at work is a source
of pride, the foundation of my livelihood, and directly impacts the lives of over 2,000 Soldiers. I am
extremely aware of the need for work-life balance, but I struggle to leave tasks uncompleted.
Additionally, we are understaffed right now, and I am doing my best version of the little Dutch boy
to cover four positions on my own. I regularly feel overwhelmed and anxious about not doing my
job well enough and missing tasks. I constantly repeat small mantras throughout the day to remind
me of things like: I can only accomplish what I am capable of; accuracy must limit speed because if
you don’t have time to do it right, then when will you have time to fix it; and my best must be good
enough at the end of the day.
 How is stress or anxiety about the world affecting your life?
I do not tend to feel a lot of stress or anxiety about the world, and that is primarily by design. I am an
incredibly empathetic person, with the periods of emotional exhaustion following difficult
interactions to prove it. I intentionally block my emotional investment from world events because
they can quickly become all-consuming to the detriment of my day-to-day life and obligations. I
choose instead to support select organizations dedicated to causes that I am passionate about such as
women’s health, environmental stewardship, and healthy food for all. In this way I can remain a
citizen of earth and promote the world I wish to see, but I also protect my emotions and manage my
stress load.
 How is stress or anxiety about food and eating habits affecting your life?
I have struggled with extreme stress and anxiety about food and my eating habits. I have become
much more aware of my stress connections with food, and subsequently have developed better
coping techniques. Currently I use structure to assuage my anxieties about food. I do weekly meal
prep for breakfast, lunch, and two snacks, and always try to make food that is nourishing and
delicious. It brings me joy when I realize that I am excited to eat the food I’ve prepared, and I do my
best to find that joy as frequently as possible.
 How is stress or anxiety about sleep and sleeplessness affecting your life?
Stress and anxiety about sleep and sleeplessness drives my bedtime. I am very aware of how
important sleep is to my physical and mental health. I feel negative stress and anxiety when I feel
compelled to choose between sleep and spending quality time with my family, but I regularly create
compromises that lessen my guilt and still give me six to seven hours of sleep. There are times when
I do not get to dictate my sleep schedule; I approach them as short-term challenges to overcome in
an effort to manage my stress from sleeplessness.

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 How is stress or anxiety about exercise or lack of physical activity affecting your life?
As a full-time member of the military, exercise is regular companion of mine. I feel performance
anxiety when it comes time to do a physical fitness test, but as long as I’ve put in the training, I know
I will perform well. My stress about physical activity is best managed when I create time to do regular
physical activity. This is a struggle with the constant demands on my time, however, I have an
incredible personal and professional support system that gives me the time I need to exercise and
perform.
Stress and anxiety are constant factors in my life-in both positive and negative forms. I put forth a lot
of effort to manage my responses to them and attempt to find solutions that benefit my mental and
physical wellness. When I become aware of a stress or anxiety, I look for how it is affecting my thoughts
and actions; this analysis dictates in what ways, and how significantly, I need to adjust my previous
patterns of thought and behavior. Being an optimistic, self-aware, and generally happy person with
boundaries makes managing my responses much easier than it used to be.

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 3
Unit

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: There are many different theories that seek to explain stress in terms of
psychology. Freud, Jung, and Tibetan Buddhism describe stress as a result of tension. The
commonality of psychological theories of stress are self-awareness and self-acceptance.
(Seaward, 2018).
Key Learning Point: Men and women handle anger differently. Due to social mores women tend to
not express their anger which can lead to significant health issues such as ulcers, migraines, and
breast cancer. Men tend to react to anger with aggressiveness and outward projection while
women more frequently internalize which results in unresolved anger and chronic stress
(Seaward, 2018).
Key Learning Point: Hearing is passive whereas listening is active and requires thought processes.
Effective listening is essential to proper communication. Keys to effective listening are:
assuming the role of listener, maintain eye contact; avoid word prejudice; use words like “oh?”
and “uh-huh?” to communicate engagement; paraphrase; ask clarifying questions; use empathy;
provide feedback; and summarize what was said. (Seaward, 2018).

Assignment:
Discuss the Tibetan culture and their views on the mind and stress. Discuss the similarities between
psychological theories of stress. Describe how to cope with, manage, and/or resolve feelings of fear.
Describe five ways to improve personal communication (Seaward, 2018).

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Journal:
Stahl & Goldstein (2010):
Completing the Five-Minute Mindful Breathing and Bringing the Eight Attitude of Mindfulness
into Your Life exercises were quite difficult for me. In many ways attention deficit/hyperactivity disorder
(ADHD) is a positive force in my life-I can creatively problem solve and my zeal for life is infectious to
those around me. When it comes to stationary meditation and surrendering control over tasks outcome,
however, ADHD is brutal.
While doing the Five-Minute Mindful Breathing I found my mind responding to the speaker as he
guided the practice which resulted in me constantly reminding myself to just breath. I was not able to ‘just
breath’ during this practice, but by the end I was successful in turning my mental voice into more of a
whisper that was giving commentary rather than asking questions and making plans.
Before starting I was slightly anxious about sitting still for an entire five minutes. I decided that
anxiety wasn’t necessary and that we’d just see how it goes; if my anxiety spiked during the practice then I’d
be mindful of it and go from there. The most surprising thing for me was how quickly the five minutes
passed-before I knew it the practice concluded.
At the end of everything I reflected on how proud of I was of myself for completing the practice in
its entirety without too much fidgeting. Through my own practice I’ve come to know that movement
meditations such as Qigong, Tai Chi, and yoga are better suited for me than stationary meditations, but I
still found joy in this practice because I was able to accomplish it better than I anticipated.
I absolutely love the concept of Bringing the Eight Attitudes of Mindfulness into Your Life, but I
am mindful of my struggle to surrender control over tasks and outcomes. I actually find myself repeating
many of the eight attitudes of mindfulness throughout the day as a kind of mantra. They help me shed
erroneous responsibility and remind me to simply have gratitude for the beautiful life I have in all its chaotic
glory.

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 4
Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Self-esteem is a key indicator to how a person responds to stress independent of
personality type. Low self-esteem is common to stress-prone personalities whereas high self-
esteem is required for stress-resistant personalities. Increasing one’s self-esteem increases their
ability to manage stress properly (Seaward, 2018).
Key Learning Point: Spirituality is cultivated through one’s relationship with themselves and others,
developing a strong system of values, and identifying a meaningful purpose in life. Integration of
these three areas and their development create the path to spiritual health and wellness. (Seaward,
2018).
Key Learning Point: Prochaska’s model for change, “Stages of Change,” has six stages:
contemplative, determination, action, maintenance, and replase. This model is frequently used in
behavior modification programs. Unique to Prochaska’s model is acknowledgement of the
potential to relapse and its inclusion as a stage of change. (Seaward, 2018).

Assignment:
Describe self-esteem and its role in stress management. Explain the difference between and how stress
affects relationships, values, and meaningful purpose in life. Apply Prochaska’s Stages of Change model
to a lifestyle activity (Seaward, 2018).

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Journal:
Stahl & Goldstein (2010):
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
I feel fear in my chest, shoulders, and neck. It feels like a series of tiny, vibrating weights packed
tightly together with no room to expand. When beginning to feel fear the weights start in a small cluster
in the middle of my chest then radiate out to my shoulders and neck. The clearest thoughts and images
that evoke fear are of those I hold most dear hurt beyond my help.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or
unaware.
I feel confusion in the middle of my forehead, shoulders, and hands. When confused it feels like
fibers in the middle of my forehead are being wound around a fork like spaghetti. My shoulders shrug up
like a spring being loaded for action. My hands splay out and rhythmically drum, positively refusing to
still. Confusion is an uncomfortable emotion for me and feels as though it instigates my fight-or-flight
response. Thoughts that draw out confusion are past events when I knew there was something off,
something being withheld, but I didn’t know what-I just knew that things weren’t adding up and I was
being lied to.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration,
irritation, grouchiness, grumpiness, rage.
Anger is most profoundly felt in my cheeks, jaw, chest, upper arms, and hands. When I feel anger
and its variations it starts with a burning in my cheeks and chest; starting small in the centers of each and
blooming outwards radiating white heat. My jaw, upper arms, and hands flex tightly, and it feels like the
anger becomes a tangible electric current humming through them. Thoughts and images that spark
anger are being lied to, being treated as less than, and someone hurting another being less or not capable
of defending themselves be it mentally or physically. Be kind is an entrenched iceberg that I hold more
dearly than any other, violating it is the fastest route to anger for me.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
I feel sadness in my head, chest, shoulders, and knees. My head feels like it’s floating just below the
surface of a murky substance, something not quite liquid, but not quite air, with nothing but darkness
below it. My chest develops a large lead weight suspended in my core that is being drawn down by
gravity exponentially greater than average. My shoulders feel like they’re draped in an all-consuming
weighted blanket, utterly defeated and unable to ever return to a proud, upright posture. I last feel
sadness in my knees. They become weak, like the new weights in and around my body are too much of a
load to bear. Anatomically it feels like all of the tendons and ligaments disappear. Like one misstep and
the joint will cleanly separate leaving me in an unmovable heap. Sadness is triggered most commonly by
thoughts of someone emotionally hurting and me not being able to provide them with comfort or help
to ease their burden.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
I feel shame clearly in my neck, cheeks, eyes, and chest. My neck feels weak and unable to support
my head. It bows under the weight, refusing to lift my head beyond the sight of my feet. My cheeks

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burn almost like when I’m angry, except the heat is a darker red that I feel far deeper than the white heat
of anger. Shame’s affect on my eyes is the worst part. It feels like they can’t stop moving, forever in
search of relief, but also unable to actually see anything around me. Like if they locked onto anything,
much less another pair of eyes, they’d be forced to confront the disappointment and betrayal surely being
projected back. My chest simply feels deflated. There is no room for air, there is no weight, just a
compression of life within it in a vain attempt to take up no more space than necessary. I feel shame the
strongest when I think of times in which I’ve been selfish, disingenuous, made a careless mistake, or
withheld help or support when I could have given it.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation,
kindness, liking, longing, warmth, sympathy, sentimentality.
Love is a beautiful emotion that I feel throughout my whole body. Feeling my own love and
witnessing love expressed by others create the same sensations in me. I first feel all of my joints and
muscles soften, releasing any tenseness, negativity, or bound up energy. My next sensation is smiling.
Not the “say ‘cheese’” kind of smile of which are the hallmark of school photos and family reunions, but
a pure start-at-the-corners-and-keep-going-beyond-the-eyes kind of smile. My face is already made of
glass and my eyes frequently speak louder than my mouth, but with all other emotions I am able to exert
a modicum of control or at least awareness of my expressions. The smile love brings to my lips is wholly
uncontrollable and I frequently am unaware of my face physically moving until after it’s happened.
Thoughts and images that generate love are ones of my loved ones being their unique, perfectly imperfect
selves, witnessing love expressed by others through overt romance, and small or magnificent acts of
kindness. I am a true lover of love.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
Joy is my absolute favorite! I feel joy like a series of wonderful champagne bubbles burbling just
under my skin across my entire body. My body feels buoyant, unaffected by gravity’s pull, and yet
centered and grounded. I feel the same uncontrollable smile as created by love, but joy brings it to
fruition just ahead of laughter. My perception of the world around me is cast in a gentle yellow hue that’s
clear and crisp and still somehow softer around the edges. When I feel joy my mind knows that there
may be troubled times in the future, but that it’s magnificent moments like joy that make me capable of
enduring them rather than succumbing to them. Many things spark joy in my being: seeing a quite
kindness take place, watching nature sway with the rhythm of the wind, standing on the same ground as
countless before me, reading any book that captures the triumphs and ugly truths of human nature,
observing common and distinct acts of courage, and bearing witness to the unbridled joy of others all
bring me joy. In a 24 character strengths survey I completed for Master Resilience Training my number
one and two character strengths were “appreciation of beauty and excellence” and “gratitude.” I find joy
and gratitude in beauty, and all things beget of nature, kindness, selflessness, and courage are beautiful in
my eyes.
I feel emotions in picture form. I’m a visual learner and I think that is why I feel emotions and
even physical sensations in tangible configurations. Doing so helps me understand the nature of what
I’m feeling. Giving a so-called face to the sensations provides me with something to focus on and either
perpetuate or counter against. This journal exercise has been the most difficult for me because I am a
highly empathetic person. As I considered each emotion, I felt it fully which created a bit of a
rollercoaster experience as I wrote. However, I am highly appreciative that the exercise ended on the
notes of love and joy.

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 5
Unit

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Albert Ellis’ 1962 work in rational emotive behavior therapy (REBT) lead to
cognitive therapy. The foundation of REBT is that stress-related behaviors are result of how
stress is perceived, and those perceptions can be changed. Modifying one’s perception can
reduce their stress and improve their coping skills (Seaward, 2018).
Key Learning Point: Humor can be an effective coping technique for stress-it can increase pleasure
while simultaneously reducing pain without intensifying the ego. Studies have shown laughter to
have positive effects on the heart, vascular system, immune system, anxiety, and cognitive-
behavioral interventions (Seaward, 2018).
Key Learning Point: One way to break the cycle of self-defeating thought is to use reframing. The
process involves looking at the situation from a different perspective, but it can be hampered by
personal opinions, comfort, and stubbornness. Humor, positive affirmations, and creativity can
be used to foster reframing (Seaward, 2018).

Journal:
Stahl & Goldstein (2010):
This week I decided to try the walking meditation practice. I struggle to sit still so walking
meditation seemed like the clear choice for me. Before beginning the practice, I read through Stahl and
Goldstein’s (2010) formal practice introduction and instructions. As I played out the practice in my
mind, I found it difficult to anticipate what my mental and physiological responses would be. However,
it was clear how mindful walking would benefit the development of mindfulness and reduce stress and
anxiety through redirection.
I began the walking meditation practice in my upstairs hallway, starting in the master bedroom and
walking past our youngest’s bedroom, my office, the boys’ bathroom, and turning around at our eldest’s
bedroom door. When taking my first steps my mind was still running. I thought about how silly I’d look
if someone came upstairs, but then reminded myself that they love and support me. If they came
upstairs, they’d probably just ignore what I was doing with the assumption that it was for school or I was
trying out some new mind-body exercise I’d read about. My next thoughts were about how I needed to
focus on what I was doing, but it was from a position of getting right rather than being mindful. I

14
reminded myself that this walking meditation practice was not about checking the boxes or perfect
execution. I was able to relax into the practice a bit more when I remembered that meditation of any
kind takes practice, and that as a beginner it was unreasonable for me to expect perfection. When I
finally got through to myself that I needed to give myself grace, just follow the steps, and let go of my
expectations I found that the practice went much smoother. I wasn’t fully in flow, but it brushed over
my toes like on a creek bank and that was reassuring.
Physically, I felt unbalanced at first. It was a strange feeling to focus attention to each muscle, joint,
and tactile sensation at each moment of simply shifting weight to lift one foot to take a single step. I
found that I began overthinking how to walk. Like my thoughts, I kept trying to “get it right” rather than
simply paying attention to what I was doing. It turns out I have serious connections with performance
and achievement. Where I think I did the most work in this practice was the moment I acknowledged
my connections with performance and achievement, but instead of directing my attention to figuring out
why they existed I was able to note it as something to look into more at a later time. Upon reflection, I
am proud of myself for not letting my curiosity get the better of me. I acknowledged a thought then was
able to redirect my mind back to the walking mediation practice without reprimanding myself.
Additionally, after getting through the rough beginning few minutes, I found that I tend to walk like an S
shape. When not actively correcting my posture my hips tend to tilt backwards while my shoulders tend
to scrunch up and hunch forward. I took care to gently correct the position of my hips first, tilting them
so they assumed a more neutral position in my mind’s eye. Next, I took a deep breath and straightened
my spine from the bottom up. Then I was able to relax my shoulders which allowed me to
simultaneously draw them back to a neutral position while raising my chest and expanding my lung
capacity. After taking a series of steps in this posture I found that I felt more confident and prouder,
though not of any one thing in particular. Just the act of standing taller rather than subconsciously
attempting to take up less space relieved bits of anxiety I hadn’t been fully cognizant of.
Overall, I found the walking meditation practice to be extremely beneficial. It was awkward at first,
but once I was able to relax into the practice, I was able to identify thoughts and set them aside rather
than allowing them to control my mind. I was also able to identify aspects of my posture that I hadn’t
been previously aware of. The posture realization was especially poignant because it helped me realize
that while I thought I walked with confidence, I’ve really been walking like I’ve been trying to take up less
space. I will definitely be more mindful about my posture when I walk in the future to make sure it
reflects my true presence.

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 6
Unit

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Diaphragmatic breathing is the easiest relaxation technique. Focus is placed on
expanding the lower stomach rather than the chest as is common in Americans today.
Diaphragmatic breathing decreases sympathetic drive thereby allowing the parasympathetic drive
to guide the body back to homeostasis (Seaward, 2018).
Key Learning Point: Meditation comes in many forms. Science has demonstrated through imaging
studies that meditation initiates physiological changes such as decreased blood flow to the limbic
system, activation of frontal lobe brain tissue, rewiring of neural areas associate with time and
space awareness, and decreased neural input by the hippocampus (Seaward, 2018).
Key Learning Point: Research shows that mental imagery has promise in helping promote health and
healing. While not a modality to be used in isolation, it shows promise without harmful side
effects when used in tandem with other allopathic and complementary treatments (Seaward,
2018).

Assignment:
Explain diaphragmatic breathing, how to do it, and why it is an effective relaxation technique. Discuss
how mediation affects the mind and body. Discuss three imagery and visualization techniques and why
they can be useful for relaxation (Seaward, 2018).

Journal:
Stahl & Goldstein (2010):
 Mindful of how you interact with yourself?
I don’t actually speak negatively about me to myself anymore. I learned my lesson three years ago
when I left an abusive relationship and had to rediscover recreate who I was. During that
relationship I negativity clouded most of my interactions with myself. I frequently reminded myself
that I was ‘not…enough’: not skinny enough, not thoughtful enough, not mindful enough, not

16
 intelligent enough, not funny enough, not caring enough, not compassionate enough, not
understanding enough, just not enough of anything to make me worth something. After leaving the
relationship I realized how deeply my ex’s words had infiltrated and tainted my perception of who I
was. I made a firm decision at that time to speak to myself as I would to someone else going through
my situation. I even changed my journaling style from a first-person narrative to one of letters
written to the person in my shoes. This sort of dissociation felt odd at first, but it helped me better
realize just how toxic my mind had become and allowed me to begin setting it to rights. This practice
of sort of mentoring myself has stuck and benefitted my mental health. I made a point to speak to
myself like I would my best friend when I notice negative thoughts occurring. Now, the practice
doesn’t seem as odd as it once did and I actually enjoy making games of it to come up with the most
punny counter-thought I can.
 Seeds of suffering?
THIS I do frequently. I frequently replay difficult or frustrating conversations, evaluating them
and rewriting them over and over again. I tell myself it’s an exercise to better understand what is
going on and/or really evaluate the reason(s) behind my reaction(s). However, the exercise rarely
works out in my favor. More often than not the practice of replay sends me into new spirals of
confusion, despair, anger, and suffering. The reality is that my standard practice involves
working through a million replays, fueling my counterproductive emotions until they are nearly
an out of control wildfire and leaving them to burn. Then, once there are no more emotions to
fuel the burn, I reach a level of apathy that is at once hollow and welcomed. Here is where I
objectively identify the root cause of my reactions and develop a plan to work with them.
If I were to skip the emotional turmoil and ultimate burnout, I would be a much happier person
that is less controlled by empathy and my own emotions. This is definitely something I need to
spend more time working on.
 Day-to-day life feelings of resentment?
I suspect fate is showing her hand right now. My fiancé and I are currently at the tail end of a
two-day argument and I am struggling hard to not resent him. Actually, I’m struggling to not
smack the back of his head and give him the most withering of Catholic schoolmarm looks. He
is resentful of me because of how little I am contributing to the household this term; I am
resentful of him because of how little he is contributing to making decisions beyond laundry and
dishes. I know he is incredibly stressed out with work and life right now. I struggle to focus on
that because I find my mind shrieking that I am too and he needs to step up to the plate.
Perhaps the answer isn’t what he needs to do, but rather what I can do. I thought that I was at
my peak capacity threshold for the term, but in the interest of my home and family I suspect I’m
the one who needs to step up and figure it out. Something’s got to give in this situation, and
since I can’t control my fiancé’s capacity to take on more, I’ll need to affect change where I can-
in me.
 Reflection on writing?
This exercise was incredibly helpful to developing deeper insights into the power of my inner
monologue. The way I speak to myself, think about the world, and interpret the actions of
others affects my overall theme in life. The more I allow negativity and pessimism to taint the
world I live in, the more negative and without hope it will truly become. If we create the life and
world we live, I want to create something beautiful-and that starts in my mind.

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 7
Unit

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Nutrition, stress, and the immune system are inextricably linked. The concept of
the four dominos can be used to describe their relationship: stress depletes nutrients in the body;
the American lifestyle under stress does not promote healthy eating; processed foods and caffeine
increase sympathetic drive and elevate the stress response; and bioaccumulation of toxins from
chemicals and processed foods are harmful. The domino effect of these leads to compromised
health and decreased longevity (Seaward, 2018).
Key Learning Point: Eating is often affected or directed by emotions rather than only nutrition. A
variety of psychological triggers such as anger, boredom, loneliness, procrastination, anxiety, and
lack of willpower can contribute to poor eating habits when food is used as a tranquilizer
(Seaward, 2018).
Key Learning Point: Healthy eating habits can minimize stress on the body and promote ideal
performance-both physically and mentally. Keys to developing healthy eating habits are: eat
breakfast, space meals evenly throughout the day, avoid or minimize caffeine and sugar intake,
exceed recommended intake values of vitamins and minerals (especially those that are water
soluble), follow dietary guidelines, and exercise proper food preparation, handling, and storage
techniques. (Seaward, 2018).

Journal:
Stahl & Goldstein (2010):
I chose to do the 15-minute mindful lying yoga practice. I found the practice to be incredibly
relaxing for the most part. I’m no yogi but being familiar with yoga and the positions made following the
instructions much easier. At the beginning of the exercise I focused my thoughts on my breathing. I
closed my eyes and inhaled deeply through my nose and into my belly. After a moment’s pause, I
exhaled through my nose focusing on allowing the weight of my body to release the air rather than
forcing it out.
The first movement of full body stretch was not overly relaxing for me. Physically it felt fine, but
spiritually it didn’t release any tension or feel grounding. In the next movement, the supine twist, I begin
to find release. I have long struggled with iliotibial band syndrome and lower back pain; the supine twist

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is one of those delicious stretches that makes the world seem brighter. By bringing my knees up slightly
higher I was able to feel a wonderful stretch through my glute and lower back. I noticed that turning my
head to the right in the second step offered slightly more resistance than when I turned to the left. I took
a moment to recognize this difference in movements from the left to the right. Breaking away from
being totally present I did offer the question of why I would have restricted range of motion. Luckily that
question lead me right back to the practice. In thinking about what I could have done to cause tension in
my neck I remembered that this is the beginning of a tension cascade from stress. I have myofascial pain
syndrome and my neck, specifically the left side, is my most significant trigger area. When I am under
stress of any kind, physical, emotional, or spiritual, the tension and subsequent pain begins invariably in
my neck. While allowing my mind to wander was not being entirely mindful, the consideration and
realization of my neck tension was a positive point. This part of the practice was especially helpful
because it clued me into tension that I’ve been unknowingly holding on to. Life in all its facets is
incredibly challenging right now and I have been trying to remain very aware of my need to manage my
stress. The innocent supine twist position helped me understand that while I am doing a lot better with
stress management, I am still not Captain Marvel and as such I need to put forth more effort to
decompress and manage my physical and mental stresses. This realization helped me sink more
comfortably into the formal practice because I know how powerful it can be to reduce stress and
reestablish harmony.
The supine cat cow positions were also lovely. I enjoy micro-stretches mostly because of how
infrequently we do them. Stretching is usually focused on major muscle groups, so minor stretches like
the supine pelvic tilt are a welcome change of pace. I also enjoyed the bridge pose because it helped me
remember that I am strong. Feeling my glutes and hamstrings engage to lift my core felt stabilizing, and
following that power energy through my legs, into my feet, and into the floor felt grounding. The
rocking knee pose was especially pleasant to relax and release my body into what felt like freer
movement. Cobra and its modification have never been my favorite poses mostly because I haven’t
figured out how to do them without feeling like my shoulders are scrunched up or like I’m putting too
much muscle into keeping my shoulders down. Moving into child’s pose was positively wonderful
though. Child’s pose is one of my favorite positions because it is a lovely stretch as well as being
incredibly relaxing. Tonight, while in child’s pose, I considered my mindset after a few breaths in the
position and was pleased to find that I was purely content. I took that feeling of contentment into the
pose of openness and corpse pose. Now having completed the practice I feel relaxed and ready to
partake in some much-needed restful sleep.
I enjoyed the formal mindful lying yoga practice this week. I find guided practices like this more
meditative when the guide focuses on energy storage, movement, and release, but moving through the
positions this evening was still pleasant. I thought 15 minutes would feel like a lifetime, but it was over
before I knew it. If I didn’t need to get ready for the week and get to bed, I would have moved on to the
next practice to spend more time in relaxing movements.

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 8
Unit

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: Yoga, specifically hatha yoga, is an incredibly power healing modality for the
mind and body. Research indicates that yoga decreases stress levels, anxiety, depression, and
menopausal symptoms, while increasing aerobic capacity, immune function, positive
endocrine/immune response, and muscle strength and flexibility (Seaward, 2018).
Key Learning Point: Obesity in American has become an epidemic. Physical activity is one facet
needed to address this. In addition to burning calories, physical activity also is effective for stress
management because it uses stress hormones as they are intended to be used and promotes
catharsis from stress (Seaward, 2018).
Key Learning Point: Physical activity uses the stress response for performance, however, after
activity the body is able to reach a more complete level of homeostasis than before. Additionally,
physical activity decreases stress, depression, and insomnia while increasing the functioning of
physiological systems such as the cardiovascular, neuromuscular, immune, and endocrine
systems (Seaward, 2018).

Assignment:
Develop a worksite wellness program focused on stress reduction to improve morale, cultural
engagement, and reduce overall health care costs. As part of the proposal discuss the rationale, chosen
practices/programs, capital outlay, and benefits. The proposal is then pitched to a classmate and their
feedback in included in the submitted program outline.

Journal:
Stahl & Goldstein (2010):
 OPENNESS:
I realize the need to ask more questions. I’ve known Laremy for over 10 years and have been in a
relationship with him for three. I tend to take my knowledge of him for granted. I frequently make
assumptions as to the reasons behind his actions or inaction. Our communication and my
understanding would be better if I approached difficulties with a beginner’s mind and asked him for
his perspective of a situation rather than assuming the conclusions that I’ve drawn are correct.

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 EMPATHY:
I am already empathetic to a fault. I have a tendency to not only feel the emotions of others, but also
to allow their energy to overrule my own. When speaking with Laremy I need continue to be
empathetic to his emotions, but also place value on his emotions and not let any negative energy
supersede my own.
 COMPASSION:
The greatest act of compassion I can give Laremy on a day-to-day basis is placing importance on how
he values things. He is in a position of incredible responsibility professionally and personally, and he
frequently is juggling a competing priority list with many items vying for top billet. While I
acknowledge these facts, I tend to expect him to make judgement calls through my own lens of
values and become frustrated or disappointed when he chooses a different path.
 LOVING-KINDNESS:
Loving-kindness is key in the foundation of my relationship with Laremy. Considering this quality as
it applies to him I can appreciate how frequently and fervently we wish each other well. We would
both do battle amidst flames and horror to protect the other person. We loose sight sometimes
when the molehill of stresses in life begin to look like a mountain, but at the end of the day we both
would give anything to see the other succeed.
 SYMPATHETIC JOY:
Sympathetic joy is another quality that is strong in my relationship with Laremy. While we do not
share all of the same reasons the bring us joy, we acknowledge those differences and choose to
champion each other rather than the situation. As a minor example, I find immense joy when I
receive a new book; he finds joy when he begins a new project in the garage. Neither situation
registers on our own spectrums of joy, but we are able to bask in them because we understand how
meaningful they are to the other person.
 EQUANIMITY:
Laremy and I are aware of the need to treat each other as individuals with the same care that we
would give anyone else. However, we are definitely each other’s first person to lose patience with or
become frustrated by. When considering my interactions with Laremy I could exercise greater
equanimity by remembering that he is still human, with thoughts, emotions, priorities, and
considerations all his own. Just because we walk through life together does not mean that I am aware
of everything going on in his mind and reality.
My greatest take away from this assignment is that I can enhance my relationship with Laremy by not
making so many assumptions. I try to ask questions, and often do, but they are usually after I have made
an assumption and reacted to it. An alternative to reactively asking questions is to verify my understand
up front with compassionate, open-ended questions.

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 9
Unit

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: The use and cultivation of coping techniques is dynamic. There are many
varieties of coping techniques that individuals may choose to use or leave behind depending on
there they are on their journey. The techniques chosen can change depending on the situation
and/or where they are in life (Seaward, 2018).
Key Learning Point: Examples of coping techniques are: information seeking, social orchestration,
social-support groups, hobbies, forgiveness, dream therapy, and prayer and faith. One technique
will not be effective for all situations. For a technique to be effective it needs to “increase
awareness of the cause of stress, help process information about the stressor,” and/or “adjust
attitude and possibly behavior to work toward a peaceful resolution” (Seaward, 2018).
Key Learning Point: Stress-management programs are not just for worksite wellness or formal
treatment settings; every day individuals should develop their own personal stress-management
programs. Suggested steps for development are to: spend time getting to know yourself daily;
habitually acknowledge and understand your emotions; practice unconditional love; nurture your
creativity; balance all areas of your wellbeing and tend to them; embrace your childlike nature
(Seaward, 2018).

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Additional Information
Book:

(Primary)

Deepak, C. (2017). Unlimited Learnings: (Because Life Never Stops Teaching). Gurgaon, India:

Partridge India.

Article:

(Secondary)

Stoewen, D. (2017). Dimensions of wellness: Change your habits, change your life. The Canadian

Veterinary Journal = La Revue Veterinaire Canadienne, 58(8), 861–862. Retrieved from

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/.

Website:

(Primary & Secondary)

Positive Psychology. (n.d.). Home. Retrieved from https://positivepsychology.com/.

The American Institute of Stress. (n.d.). Home. Retrieved from https://www.stress.org/.

Other Resource:

(Secondary)

Scott, E. (2019). Stress relief apps that can transform your life. Retrieved from

https://www.verywellmind.com/stress-relief-apps-that-can-transform-your-life-4147565.

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 References

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.

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