KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and Prevention

Stress Management and Prevention Program Resource Guide

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KAPLAN UNIVERSITY

Stress Management and Prevention Program Resource Guide

By Julie Wyant Kaplan University HW410: Stress: Critical Issues in Management and Prevention October 6, 2013

T able of Contents
UNI T 1 THE NATURE OF STRESS

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 2 THE BODY AS BATTLEFI ELD

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 3 FEAST OR FAMI NI NE

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 4 ONE PLANET UNDER STR ESS

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 5 UNDER STRESS: WHAT N OW?

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 6 AGELESS WI SDOM OF MEDITATI ON

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 7 SI GHT, SOUND, AND BO DY WORK

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T

THE

WELLNESS

MANDALA

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 9 APPLYI NG TO STRESS: CRI TICAL MANAGEMENT LI FE AND PREVENTI ON YOUR P ROFESSI ONAL

Information to Remember Resources: Exercises Tools: Journal Writing

UNI T 10 APPLYI NG TO STRESS: CRI TICAL MANAGEMENT LI FE AND PREVENTI ON YOUR PROFESSI ONAL

Information to Remember Resources: Exercises Tools: Journal Writing

ADDI TI ONAL I NFORMATI ON

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Unit

Unit 1: The Nature of Stress

Information to Remember:
Getting a good nights sleep. Major Stressors Personal Health Philosophy

Resources: Exercises:
1.5 Exercise Personal Stress Inventory: Top Ten Stressors- Being sick, finding a new job, moving, credit card debt, finishing school, car, irritated skin, hurricane weather, flash flooding, house being health to breath in. Many of these stressors have come and gone and some are still holding on. Patients is what I have learned.

Tools: Journal Writing:

I usually go to bed around midnight or one oclock and wake up around nine in the morning. Usually that is enough rest for me, but lately the it has been horrible for me. I am always wanting more sleep. Finding it hard to wake up in the morning. I think it is due to my allergy medicines. I have never had such bad allergies until I moved down south. The doctor said that it was ragweed that I was allergic too.

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Unit

Unit 2: The Body as Battlefield

Information to Remember:
Prolonged Stress Effect Symptoms of Stress Stress Related Physical Symptoms

Resources: Exercises:
2.2 Exercise Immediate, Intermediate, and Prolonged Stress Effects- When I felt immediately threatened my reactions would be; sweating, rapid heartbeat and muscle tension. Within hours I would suffer from a head ache, nausea, and GI track upsets. My long term upsets would affect my bodies sleeping patterns.

Tools: Journal Writing:

I scored a 43 on the stress related physical symptoms questionnaire. The worst was allergies and I do not see it as something brought on by stress but definitely something that can add to it. With my allergies came major fatigue which really brings me down because I hate not being able to even open a pickle jar because I am too weak. I believe the occasional headaches were from my aggravated sinuses. Good news is I went to the doctor and was given a nose spray. Almost all of the symptoms have gone away except for my stomach problems.

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Unit

Unit 3: Feast or Famine

Information to Remember:
Behaviors due to stress. Attitudes due to stress. Perception due to stress.

Resources: Exercises:
5.7 Exercise Fear This- I would have to say that the Fear of the unknown is what gets me. I hate not knowing what is going to happen. I am one of those people that loves to have things planned out. I think being the oldest of five children and helping out with the family so much when I was growing up ingrained in me to always find out what was going to happen next. I deal with fear by prayer. There is nothing too big that he cannot conquer. I still feel scared even though I pray. But I do feel very relieved when I can lift it up to the Lord.

Tools: Journal Writing:

When I get angry I try to understand why this is happening and I think that gets me more frustrated than anything else. When I feeling angry I go for a run and before I know it I realize that it was either nothing or something to be mad about. Then if I am still mad I put myself in the other persons shoes to try and see where they may be coming from. If that does not work and I am still perturbed I talk to the person. I will ask for them to explain it in simple terms why they were thinking that way so I can understand where they are coming from. Because believe it or not women and men are wired differently explanations make it easier.

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Unit

Unit 4: One Planet Under Stress

Information to Remember:
Personal values Your Meaningful Purpose in Life Distractions

Resources: Exercises:
Exercise 6.2 is a stress-prone personality survey. On it I scored a 43. This score illustrates that I have a personality style that is more prone to stress. This let me know that I have to work hard on relaxing and taking a deep breath when it comes to stress.

Tools: Journal Writing:

Journal about being under the gun: Stress and personality. Control- I have a great amount of self control. Commitment- I do the commitment characteristic of the hardy personality because it does not matter what my job is I stay extremely committed. Everything about the definition describes how I am. About feeling my family giving me the since of belonging. My values are also a huge part of me.

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Unit

Unit 5: Under Stress: What Now?

Information to Remember:
Positive Attitude What do you value in your life? Key learning point from the unit about Under Stress: What Now? <insert your text>

Resources: Exercises:
9.1Exercise - God and love for my husband are what augment my basic values they just help me to keep my morals on track. Caring is instrumental to my basic values. My clothing wardrobe is not big or expensive-represents me being humble. Going out of my way to make sure other people are taken care of at work before I go homecaring. God helps me to stay on the morally right track for my marriage. Love from my husband helps me to perceiver through hard times.

Tools: Journal Writing:

Laughing is a great way to elevate stress. When I am at work and everyone is in a crabby mood I like to joke around with them. It helps when I also boost their self esteem. It makes them feel confident and happy. To go on with their day and treat guest like they would want to be treated. Even smiling or laughing around someone helps to take the edge off their troubles.

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Unit

Unit 6: Ageless Wisdom of Meditation

Information to Remember:
Visualize Breathing Relaxing

Resources: Exercises:
Exercise 18.3 Bridging the Hemispheres of Thought: It was fascinating to see what side of my brain I used the most. It seemed in school people that used their left side of the brain were considered the smarter ones. I know that not to be true now. There is a place for both kinds of thinkers or this world would be very dull.

Tools: Journal Writing:

Exercise 18.1 Too Much Information: Recognizing how much technology bombards my mind a day is amazing. This exercise showed how much time I use with all of this information.

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Unit

Unit 7: Sight, Sound and Body Work

Information to Remember:
Visualizing Perception Listening to your body.

Resources: Exercises:
Best way to relax your body is by listening to it and resolving the problem. Whether it be your sleep pattern affecting your body through stress or a co-worker dispute either can be managed. By relaxing and venting to a friend.

Tools: Journal Writing:

Some stresses are not visual to the eye but can be felt by the body. Theses stresses are extremely difficult to pin point. But they are just as important. It could have possibly something that you told your mind not to worry yet it is.

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Unit

Unit 8: The Wellness Mandala

Information to Remember:
Being comfortable in your own skin. Keep moving Knowing your bodys rhythm.

Resources: Exercises:
28.2 My Body, My Physique- I am happy with my weight I would just like to tone a few areas. This way I would be 100 percent confident in my body. As I have gotten older I see that everyone has flaws that they would rather others did not find.

Tools: Journal Writing:

I jog twice a week and walk a lot. I go to the park for a hour I take two laps of walking around the little pond to warm up. I then start jogging on the centennial park trail loop that is 0.55 miles a lap. I usually can only do two of those laps, but yesterday I was able to do three which totaled 1.65 miles. I was very proud of myself for I am not a runner, yet I am very focused on getting my cardio up. I want to exercise my legs and lungs.

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Unit

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>

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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>

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Additional Information
Primary Sources: Seaward, B. PhD. (2009). Managing stress: Principles and strategies for health and wellbeing (6th ed.). Sudbury, MA: Jones and Bartlett Publishers. Retrieved from Kaplan University Library. In order to manage stress we have to know the physical makeup of the body also knowing how stress can affect the brain mentally. This book is very thorough in its contain about how stress changes things in the body. Hayashino, D., Prince, J., Ratanasiripong,P., & Sverduk,K. (March, 2010). Setting up the next generation biofeedback program for stress and anxiety management for college students: a simple and cost-effective approach. College Student Journal, 44(1), 97-100. Retrieved November 17, 2010, from http://web.ebscohost.com.kaplan.uah.edu This article pertains to studies done on college students for stress management. They have come up with a way for the students to monitor their stress levels in a more tech friendly way. That way research is more accurate because everyone likes to participate. Secondary Sources: Healthvideo.com. (2008). Stress becomes more difficult as you age. NBC Universal, Inc. [Video] Retrieved November 17, 2010, from http://www.healthline.com/hlvideo/stress-becomes-more-difficult-as-you-age They tested two different age group to an experiment. First they tested both groups with driving normally to see their results. The older adults came back

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better than the younger drivers. They then put made them hold hands in cold water for three minutes and then drive. The older adults did worst and had jerky movements. hhs.gov. (2010). National institutes of health: Turning Discovery into health . Retrieved November 17, 2010, from http://www.nih.gov/ This is a government website designed to help in the health and research aspect. This free website lets student and people learn about issues and news. WebMD. (2010). Stress management health center. Retrieved November 17, 2010, from http://www.webmd.com/balance/stress-management/default.htm This website has many helpful tools. Such as; foods that help stress, stress quiz, articles, video, and power points.

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