KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide
1
 KAPLAN UNIVERSITY

Stress Management and Prevention

Program Resource Guide

By

Rayma C. Guzman

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

21 June 2011
 Table of Contents
UNIT 1 THE NA TUR E OF STR ESS

Types of Stress
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT 2 THE B OD Y A S B A TTL EF IEL D

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT 3 F EA ST OR F A MININE

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT 4 ONE PL A NET UND ER STR ESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing
UNIT 5 UND ER STR ESS: WHA T NOW?

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT 6 A GEL ESS WISD OM OF MED ITA TION

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT 7 SIGHT, SOUND , A ND B OD Y WOR K

Information to Remember
Resources: Exercises
 Tools: Journal Writing
UNIT 8 THE WEL L NESS MA ND A L A

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT 9 A PPL Y ING STR ESS: C R ITIC A L MA NA GEMENT A ND PR EV ENTION TO Y OUR

PR OF ESSIONA L L IF E

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT 1 0 A PPL Y ING STR ESS: C R ITIC A L MA NA GEMENT A ND PR EV ENTION TO

Y OUR PR OF ESSIONA L L IF E

Information to Remember
Resources: Exercises
Tools: Journal Writing

A D D ITIONA L INF OR MA TION

(End of the Guide)

 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
 Three kind of stress –

Eustress – this is considered to be a good stress, it motivates and inspires a person. This particular
stress can be enjoyable and it isn’t considered a threat to the human body.

 Stress Response

 General adaptation syndrome – this process is when the body seeks to accommodate to the current
stress it is experiencing. These stages below are a few that were identified.

Stage one: Alarm reaction. It's the fight-or-flight response, this activates the nwe

Resources: Exercises:
 EXERCISE 1.1- Inventory: Are You Stressed?

1. I have a hard time falling asleep at night.

Agree Disagree
2. I tend to suffer from tension and/or migraine headaches.
Agree Disagree
3. I find myself thinking about finances and making ends meet.
Agree Disagree
4. I wish I could find more to laugh and smile about each day.
Agree Disagree
 5. More often than not, I skip breakfast or lunch to get things done.
Agree Disagree
6. If I could change my job situation, I would.
Agree Disagree
7. I wish I had more personal time for leisure pursuits.
Agree Disagree
8. I have lost a good friend or family member recently.
Agree Disagree
9. I am unhappy in my relationship or am recently divorced.
Agree Disagree
10. I haven’t had a quality vacation in a long time.
Agree Disagree
11. I wish that my life had a clear meaning and purpose.
Agree Disagree
12. I tend to eat more than three meals a week outside the home.
Agree Disagree
13. I tend to suffer from chronic pain.
Agree Disagree
14. I don’t have a strong group of friends to whom I can turn.
Agree Disagree
15. I don’t exercise regularly (more than three times per week).
Agree Disagree
16. I am on prescribed medication for depression.
Agree Disagree
17. My sex life is not very satisfying.
Agree Disagree
18. My family relationships are less than desirable.
Agree Disagree
19. Overall, my self-esteem can be rather low.
Agree Disagree
20. I spend no time each day dedicated to meditation or centering.
Agree Disagree

Stress Level Key

Less than 5 points You have a low level of stress and maintain good coping skills.
More than 5 points You have a moderate level of personal stress.
More than 10 points You have a high level of personal stress.
More than 15 points You have an exceptionally high level of stress.

EXERCISE 1.6
The Wellness Paradigm Revisited

Ageless wisdom tells us that the whole is greater than the sum of the parts and that all
parts must be looked at equally as part of the whole. In terms of health and wellness,
the whole is made up of four components: mind, body, spirit, and emotions. Additionally,
ageless wisdom suggests that holistic wellness is composed of the integration,
 balance, and harmony of these four components—that each aspect of our being is so
connected to the other three that no separations exist. Looking at one component—
say, our physical health—merits paying attention to the other three because of the dynamic
interconnectedness of the mind, body, spirit, and emotions. What might seem
like common sense has not always been so well accepted in American culture. For
over three hundred years, the Western mind has focused on the physical aspects of
health, leaving the other three components in the shadows. Beginning in the early
1960s, the mental, emotional, and spiritual components of health were looked at with
somewhat distant interest; only in the past decade has the interconnection of mind,
body, and spirit gained respect (and popularity) in Western science.
It has been said recently that every issue is a health issue, meaning that issues
such as economic downswings, political instability, rainforest depletion, and moral
bankruptcy all ultimately affect our health. To recognize our own health status, we
must remind ourselves that we are more than just our physical bodies. We must come
to appreciate the true integration, balance, and harmony of mind, body, spirit, and emotions.
Here are some questions to ponder as you explore your own health philosophy,
values, and beliefs. If you need additional space to write, use the extra pages provided at the back of
the book.

1. Given the dynamics of the wellness paradigm, how does it compare with the
common notion that health is the absence of disease?
2. What is your definition of wellness? Do you believe that the whole is greater
than the sum of the parts? Can you think of an example in music, politics, or
the arts that demonstrates this ageless wisdom?
3. What do you think it means to be an integrated person, to enjoy balance and
harmony among your mental, emotional, physical, and spiritual aspects? Do
you feel this within yourself? If not, why not? Can you identify which aspect(s)
you feel are not in balance?

Tools: Journal Writing:

EXERCISE 1.1- Inventory: Are You Stressed?

I choose this particular exercise because in order for you to understand and maybe have an idea if
you are stressed or not, you need to know that there are symptoms you may be experiencing that
aren't related to stress.

EXERCISE 1.6 – The Wellness Paradigm Revisited

This exercise is extremely informative and necessary. In order for you to know and understand
what makes your body a whole it is important to know how everything that connects and functions
together, especially when we are experiencing stress. Often times we forget these simple
principles, our mind, body and soul are in one which makes us whole.
 3 2
Unit Unit

Unit 2: The Body as Battlefield

Information to Remember:


Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>

Unit 3: Feast or Famine

Information to Remember:
 Key learning point from the unit about Feast or Famine <insert your text>

 Key learning point from the unit about Feast or Famine <insert your text>

 Key learning point from the unit about Feast or Famine <insert your text>

Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>
Tools: Journal Writing:

5 4
Unit Unit

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>

Unit 4: One Planet Under Stress

Information to Remember:
 Key learning point from the unit about One Planet Under Stress <insert your text>

 Key learning point from the unit about One Planet Under Stress <insert your text>

 Key learning point from the unit about One Planet Under Stress <insert your text>

Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>

Unit 5: Under Stress: What Now?

Information to Remember:
 Key learning point from the unit about Under Stress: What Now? <insert your text>

 Key learning point from the unit about Under Stress: What Now? <insert your text>

 Key learning point from the unit about Under Stress: What Now? <insert your text>
Resources: Exercises:

6
Unit

 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>

Unit 6: Ageless Wisdom of

Meditation
Information to Remember:
 Key learning point from the unit about Ageless Wisdom of Meditation <insert your text>

 Key learning point from the unit about Ageless Wisdom of Meditation <insert your text>

 Key learning point from the unit about Ageless Wisdom of Meditation <insert your text>

Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>
Unit 7: Sight, Sound and Body Work

8 7
Unit Unit

Information to Remember:
 Key learning point from the unit about Sight, Sound and Body Work <insert your text>

 Key learning point from the unit about Sight, Sound and Body Work <insert your text>

 Key learning point from the unit about Sight, Sound and Body Work <insert your text>

Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>

Unit 8: The Wellness Mandala

Information to Remember:
 Key learning point from the unit about The Wellness Mandala <insert your text>

 Key learning point from the unit about The Wellness Mandala <insert your text>

 Key learning point from the unit about The Wellness Mandala <insert your text>

Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>
Tools: Journal Writing:

9
Unit

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>

Unit 9: Applying Stress: Critical

Management to your Professional
Life
Information to Remember:
 Key learning point from the unit about Applying Stress: Critical Management to Your Professional
Life <insert your text>

 Key learning point from the unit about Applying Stress: Critical Management to Your Professional
Life <insert your text>

 Key learning point from the unit about Applying Stress: Critical Management to Your Professional
Life <insert your text>

Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>
 10
Unit

Unit 10: Applying Stress: Critical

Management to your Personal Life
Information to Remember:
 Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life
<insert your text>

 Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life
<insert your text>

 Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life
<insert your text>

Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>
Additional Information
<insert your text>

12