KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention
1

Program Resource
Guide

KA P L A N U N I V E R S I T Y

Stress Management and Prevention

Program Resource Guide

By
Robin Dowdy
Kaplan University
HW410-01: Stress: Critical Issues in Management and Prevention

Table of Contents
UNIT

THE

NATU RE

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

THE

BO DY

AS

BATTL EF IEL D

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

F EAST

OR

FAM IN INE

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

ONE

PL ANET

UNDER

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing
UNIT

UNDER

STRESS:

WHAT

NOW?

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

AGEL ESS

WISDOM

OF

M EDITATIO N

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

SIGHT,

SOUN D,

AND

Information to Remember
Resources: Exercises

BO DY

WOR K

Tools: Journal Writing

UNIT

THE

WEL L NESS

M ANDAL A

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

APPLYING

PREVEN TIO N

TO

STRESS:

YOUR

CRITICAL

PROF ESSI ONAL

M ANAGEM ENT

AND

L IF E

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

1 0

APPLYING

PREVEN TIO N

TO

STRESS:

YOUR

CRITICAL

PROF ESSI ONAL

M ANAGEM ENT
L IF E

Information to Remember
Resources: Exercises
Tools: Journal Writing
ADDITI ONAL

INF ORM ATIO N

(End of the Guide)

AND

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1
Unit

Unit 1: What is Stress?

Information to Remember:

The definition of stress is the experience of a perceived threat ( real or

imagined) to ones mental, physical or spiritual well-being, resulting from a
series of physiological responses and adaptations (Seaward, 2009)

Stress affects us in many ways. Not only can it cause unrest in our emotions it
can cause a lack a homeostasis within our bodies leading to physical illness .
On the other hand stress can be beneficial as it gives our bodies and minds the
motivation to accomplish a task or flee from danger. (Seaward, Managing
Stress: Principles and Strategies for Health and Well-Being 6th edition, 2009)

Men and women tend to be affected by stress differently. Women tend to seek
out support as a coping mechanism while men may become more aggressive.
(Seaward, Managing Stress: Principles and Strategies for Health and WellBeing 6th edition, 2009, p.8)) This is due in part to the gender specific
hormonal responses to stress in the body

Resources: Exercises:

Personal Stress Inventory: Top Ten Stressors. I chose this exercise as it

makes it easy to see and analyze how our daily stressors affect us (Seaward,
The Art of Peace and Relaxation Workbook, 2008).

Tools: Journal Writing:

2
Unit

Are You Stressed? I chose this journal exercise because again it easily
illustrates how we might be reacting to stress in our lives (Seaward, The Art of
Peace and Relaxation Workbook, 2008).

Unit 2: The Effects of Stress on

Memory and the Brain
Information to Remember:

Stress can be debilitating to our memory. By reducing our stress damage to

the Hippocampus can be avoided. Because the Hippocampus is sensitive to the
stress hormone cortisol it lowering the allostatic load in our lives is vital.

Working to improve our memory during times of stress can greatly reduce long
term memory issues.

Contrary to popular belief Migraine headaches are not a byproduct of stress.

Resources: Exercises:

Immediate, Intermediate and Prolonged Stress Effects. This exercise can

help the user to better identify their own personal responses to stress. By
being aware of these responses the user may be able to remove or lesson the
amount of stress they are experiencing (Seaward, The Art of Peace and
Relaxation Workbook, 2008).

Tools: Journal Writing:

3
Unit

Physical Symptoms Questionnaire This tool can be beneficial not just to the
user but also to the users healthcare provider by identifying possible health
problems which are caused by stress (Seaward, The Art of Peace and
Relaxation Workbook, 2008).

Unit 3: Emotions and Coping

Information to Remember:

Being conscience of ones mental health and how we cope with stress is
important. Striving and working towards a healthy sense of self enables us to
more effectively cope.

Death is a part of life and allowing ones self to work through the stages of
grief is vital. This death does not have to be physical death I can also be the
death of unrealized expectations in our life.

Listening to our inner thoughts and becoming aware of our dreams is a vital
part of good mental health.

Resources: Exercises:

Emotional Well-Being We all experience a range of emotions in everyday life.

Using this tool the user can take a closer look at their responses to their
emotions and possibly find more suitable ways in which to cope (Seaward, The
Art of Peace and Relaxation Workbook, 2008).

Tools: Journal Writing:

4
Unit

The Psychology of Your Stress I find this tool a valuable one. The user is
guided to explore their responses to not just stressors but also to come to
respect/ the importance of dreams. The evaluation of dreams can be beneficial
by identifying what may be bother us on a deeper level, things we might not
otherwise be aware of (Seaward, The Art of Peace and Relaxation Workbook,
2008).

Unit 4: Finding Ones Self

Information to Remember:

Stress prone personalities are more likely to suffer he adverse physical effects
of stress. Knowing what type personality you are gives you an opportunity to
work on undesirable mannerisms.

Stress and spirituality are not contradictory; in fact stress can pave the road
for spiritual awareness.

Being a spiritual person does not necessarily means one has to be a religious
person. Finding ones spirituality can serve as an invaluable coping skill.

Resources: Exercises:

Personal and Interpersonal Relationships I like this exercise because it

allows us to demonstrate our relationships beyond just our inner circle. As
each bubble is filled it leads to another illustrating how one affects the other
(Seaward, The Art of Peace and Relaxation Workbook, 2008).

Tools: Journal Writing:

5
Unit

Stress-Prone Personality Survey This tool allowed the user to easily evaluate
where they fall on the codependency scale. Codependency is one of the 3
stress prone personalities (Seaward, The Art of Peace and Relaxation
Workbook, 2008).

Unit 5: Changing Our Reactions

Information to Remember:

There are many coping strategies one can employ to deal with stress in a
positive manner. These strategies include but are not limited to behavior
modification and humor therapy.

The goal of reframing is to help an individual view the world with a positive
outlook instead of toxic thoughts. Creating a positive mindset can reduce
stress and/or reduce ones response to stress.

Laughter is great medicine. Among other things the act of laughing can
stabilize blood pressure and improve circulation.

Resources: Exercises:

Health of the Human Spirit This was one exercise that was not assigned that
I did on my own. It was interesting to take a few minutes and complete the
questions. What I found more beneficial to me were not the questions I could
answer easily but the ones I could not. Those are areas I can now focus more

on in my life to aid my personal spirit (Seaward, The Art of Peace and

Relaxation Workbook, 2008).

6
Unit

Tools: Journal Writing:

Reframing: Seeing the Bigger, Clearer Perspective This is great introductory

tool to urge the user to approach things with a different point of view
(Seaward, The Art of Peace and Relaxation Workbook, 2008).

Unit 6: Meditation
Information to Remember:

Meditation is not a religious practice it is the way one can cleanse and the rest
the mind, leaving the mind, body and spirit refreshed. Learning how to
effectively meditate can reduce greatly the negative effects of stress on the
body.

Meditation can cause an altered state of consciousness similar to what one

tries to achieve through the use of drugs and alcohol (Seaward, Managing
Stress: Principles and Strategies for Health and Well-Being 6th edition, 2009
p. 363) . Obviously this could be a valuable part of helping those recover from
addiction a field I am highly interested in.

Meditation can aid in the relief of chronic pain and is now also being
recognized by Western Medical Associations as a tool to lower stress levels
and help to the reduce the risk of stress related disease for their patients.
(Seaward, Managing Stress: Principles and Strategies for Health and WellBeing 6th edition, 2009 p. 362)

Resources: Exercises:

7
Unit

Three Short Guided Meditations These three exercises give the beginning
user an opportunity to go through the motions of a guided meditation and
record their experiences (Seaward, The Art of Peace and Relaxation
Workbook, 2008).

Tools: Journal Writing:

Too Much Information I like this exercise as it makes the user understand
how external factors can affect us. By identifying how all the information we
receive each day causes us stress we can then learn how to throw out what
is unnecessary through techniques such as meditation (Seaward, The Art of
Peace and Relaxation Workbook, 2008).

Unit 7: Nutrition: Body and Spirit

Information to Remember:

The foods we eat play in important role in how our bodies fight back against
the damaged often caused by stress. Seaward explains in chapter 27 the 4
Dominos illustrating the ways in which nutrition influences the bodies, more
specifically the immunes systems, reactions to stress (Seaward, Managing
Stress: Principles and Strategies for Health and Well-Being 6th edition, 2009,
p. 489).

The stress in our lives can directly affect our normal eating habits. Some tend
to overeat some dont eat at all. Identifying how we respond gives us the
opportunity to be more conscious regarding meals. The interruption of bodys

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normal digestive process makes the food we eat and the nutrients contained
within less bioavailable (Seaward, Managing Stress: Principles and Strategies
for Health and Well-Being 6th edition, 2009, p. 494).

The spirit also needs nutrition. Eastern philosophy teaches us that foods of
different colors affect us different ways. Our chakras or energy centers in the
body react to these foods in specific ways. The colors of these foods are said to
contain a different energy frequencies, eating these foods nourishes us much
in the way full spectrum light would (Seaward, Managing Stress: Principles
and Strategies for Health and Well-Being 6th edition, 2009, p. 501).

Resources: Exercises:

Exercise 27.1- Stress- Related Eating Behaviors This 20 question survey

allows the user to break down their eating habits and also identify where
changes may need to be made. The scoring key demonstrates how their diet
may be affecting their health (Seaward, The Art of Peace and Relaxation
Workbook, 2008)

Tools: Journal Writing:

Exercise 27.8 The Serotonin Blues I chose this because I am a firm believer
in writing down ones thoughts. It serves as an outlet and I have found from
personal experience once you write down

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Unit 8: Exercise: Good for the Body

8
Unit

and Soul
Information to Remember:

Physical activity is in itself a form of stress. In the case of exercise however the
bodies stress response is a healthy one. By purposely engaging our fight-orflight reaction exercise enables the body to clear itself from unwanted and
harmful toxins (Seaward, Managing Stress: Principles and Strategies for
Health and Well-Being 6th edition, 2009, p. 512)

Maintaining a program of physical exercise is important to achieve and

maintain homeostasis. The benefits of regular, cardiovascular exercise results
in decreased blood pressure, improved sleep, decreased muscle tension among
other positive effects. Habitual participants of cardiovascular exercise also
reap the benefits if things such as decreased bone demineralization (especially
important for women), improved body composition and a slowing of the aging
process (Seaward, Managing Stress: Principles and Strategies for Health and
Well-Being 6th edition, 2009, p. 515).

It is crucial that when starting an exercise program you are first cleared to do
so by a medical professional. To avoid injury and maximize results the 3 phases
of working out should be followed. First a warm up that consists of a 5 to 10
minute allowing the muscles to become pliable and oxygenated. This reduces
the risk of injury such a muscle tears (Seaward, Managing Stress: Principles
and Strategies for Health and Well-Being 6th edition, 2009, p. 518) The second
phase is where the load increases, also known as the stimulus period or target
zone. This phase should last for at least 20 minutes for maximum benefit.

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Finally, the cool down phase. The importance of this phase is sometimes
overlooked but professionals will agree this may just be the most important.

9
Unit

This phase allows the body to properly recuperate from the work it has just
done (Seaward, Managing Stress: Principles and Strategies for Health and
Well-Being 6th edition, 2009, p. 519)

Resources: Exercises:

Exercise 28-1: Physical Exercise I chose this exercise because it allows the
user to evaluate their level of physical activity. I found it depressing as I must
admit I am a big offender in not doing so on any kind of regular basis. By doing
this I realize I must try and make exercise more of a priority in my life
(Seaward, The Art of Peace and Relaxation Workbook, 2008).

Tools: Journal Writing:

Exercise 28-5 Mandala for Personal Health: Your Holistic Stress Management
Strategy I did complete this exercise and printed it out for my refrigerator.
What I like about it is at a glance I can see those things I do achieve well ness
and balance and those areas which may need improvement. In any event it is a
reminder to take better care of myself (Seaward, The Art of Peace and
Relaxation Workbook, 2008).

Unit 9: A Little Fun and Faith

Information to Remember:

Just because we are busy living our lives doesnt mean we shouldnt live a
little. Engaging in a hobby is a healthy distraction from ones problems.

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Seaward tell us diversions offer the conscience mind a change of venue to

promote clear thinking (Seaward, Managing Stress: Principles and Strategies
for Health and Well-Being 6th edition, 2009, p. 329). I use this technique
myself. I cook. When I am overloaded I seek the sights, smells, tastes and tasks
of the kitchen. There is nothing like pounding out a piece a meat with a rolling
pin to release agresstion and I get the satisfaction of a tasty meal in the end.

Information seeking can be a significant coping mechanism but it can also add
to the problem. When one searches, lets say the internet, for a solution or
understanding of a stressor they must be aware of the response, both positive
and negative, they may receive. Like many things in life we must consider the
source and depending on the question we seek an answer to sometimes
stepping away from a personal search and seeking the guidance of an expert is
the sensible thing to do.

Faith. If you ask 5 people what this word means youll receive 6 different
answers. To me it is the belief that something exists beyond the scope of my
physical world but believing in it anyway. Seaward writes that faith is An
optimistic attitude adopted to cope with stress for which one perceives a
connection to something bigger than oneself (Seaward, Managing Stress:
Principles and Strategies for Health and Well-Being 6th edition, 2009, p. 333).
Truth be told this is an invaluable message. As a person exposed to and
wanting to work with those afflicted with addiction issues a higher power can
literally save lives. It is the recognition and connection with that power,
whatever it may be that gives a person his/her faith.

Resources: Exercises:

Exercise 16-1 Defining Your Support Group Many of us think we have friends
and most all of us families, but are these people really who you want to walk
with you through trying times? I believe this exercise asks the important
questions and guides us towards a healthy support system (Seaward, The Art
of Peace and Relaxation Workbook, 2008).

Tools: Journal Writing:

Exercise 16-2 Hobbies and Outside Interests The reason I like this exercise
is that may remind the user of what they enjoy rather than what they NEED to
do. Taking time to take care of ourselves by letting go of responsibilities for a
minute a two and do something that makes us happy (Seaward, The Art of
Peace and Relaxation Workbook, 2008).

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10
Unit

Unit 10: Put the Bow on it.

Information to Remember:

Understanding how stress affects us both positively and negatively can aid us
in not just living longer but living well. Learning how to recognize the signs of
negative stress effects on the body gives us the opportunity to change.

Establishing and sticking to a regimen of physical activity can greatly reduce

the ill effects of stress on our bodies and also give us a better overall attitude
and response to stressors. If necessary join a gym with a reputable staff and
always seek clearance from a medical professional before starting a program.
Most importantly, stick to it! Youre mind and body will thank you.

Give meditation a try. The benefits of this age old practice can help to alleviate
the negative effects of stress in life. Go out to a local bookstore or library or
search the internet and there you can find something that you are comfortable
with and are relatively easy to do. From there you can work up to more intense
exercises, if you so choose.

Resources: Exercises:

Exercise 16-5 Sweet Forgiveness I am a forgiver because I do not allow

others actions to ruin the rest of my days. This exercise gives the user the
ability to identify those things we hold on to unnecessarily and search for a
way to let go. One of my favorite sayings is If its not your monkey dont feed
it and this tool helps to do that. (Seaward, The Art of Peace and Relaxation
Workbook, 2008)

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Tools: Journal Writing:

Exercise 25-2 The Power of Suggestion I like this because every day we are
barraged with suggestion. The television, the information super-highway,
radio, whatever information is thrown at us in order to persuade our opinions
and/or reactions. By completing this exercise the user becomes more aware of
not just what is said to them but also what they say. I feel that being more
conscious of what we do and say to others is as important as how we react as
the receiver. (Seaward, The Art of Peace and Relaxation Workbook, 2008)

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Additional Information
The National Institute of Health (NIH) Website contains information in many areas as well as
a link to stress related disorders and ways in which to cope with stress. My major is health
and wellness and have accessed this website often in my research. Located within this
webpage are also links to places one can go to seek help, for example, The National Institute
on Drug Abuse. I am most certain I will continue to reference this website not just through
the rest of my college career but my professional one as well.
http://health.nih.gov/topic/Stress

While I am not usually one to source a website that sells things I make an exception for
HealthJourneys. This online resource can not only help in the search for guided meditation
that can be purchased on DVD on downloaded into todays mobile technology. The site can
also help you locate a practitioner in the healing arts. There is also a blog my PhDs I the field
of stress reduction and other stress related issues.
http://www.healthjourneys.com/?
utm_source=bing&utm_medium=cpc&utm_campaign=Guided%2BImagery

I am an avid cook and after our Unit 7 readings I began to explore about spiritual nutrition. I
have come across and subsequently ordered the book Spiritual Nutrition by Gabriel Cousens,
M.D. It explores not only nutrition in foods but nourishing the spirit. I am very excited to get
it. I feel this will help me to better understand the mind, body, spirit connection. (Cousens,
2005)

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Resources
Cousens, G. M. (2005). Spiritual Nutrition: Six Foundations for Spiritual Lihe and Awakeing the
Kundalini. Berkeley: North Atlantic Books.
Seaward, B. (2008). The Art of Peace and Relaxation Workbook. Sudbury: Jones and Bartlett
Publishers.
Seaward, B. (2009). Managing Stress: Principles and Strategies for Health and Well-Being 6th
edition. Sudbury: Jones and Bartlett.

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