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
Andre Oker
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
March 3, 2013

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

9 -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

(This page intentionally left blank)

1
Unit

Unit 1: The Nature of Stress

Information to Remember:

Key learning point from the unit about The Nature of Stress.
What is Stress?

Key learning point from the unit about The Nature of Stress.
Different types of Stress.

Key learning point from the unit about The Nature of Stress.
Good Stress vs. Bad Stress.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.
1) My health Philosophy.
2) Stress and Disease.

I chose these two exercises because I think it is important to have a grasp on what
you think stress is. It is important to analyze what your perception of stress is and
compare that to research you have found. Stress and disease can be cause by

numerous things, but if you knowledgeable you will put yourself in a better
position.

2
Unit

Tools: Journal Writing:

Stress is something that affects everyone individually as a person. Stress is not
always bad, certain levels of stress created in your body is healthy. There are
three different types of stress. 1) Eustress is considered the good stress,
feeling of exhilaration. 2) Neustress, which is a neutral feeling, or one that
doesnt affect you but other. 3) Distress, which is bad stress. (Seaward 2006).

Unit 2: The Body as Battlefield

Information to Remember:

Key learning point from the unit about The Body as Battlefield.
Long term Stress.

Key learning point from the unit about The Body as Battlefield.
Psychological stress.

Key learning point from the unit about The Body as Battlefield.
Stress induced diseases.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.

1) Your picture of health.

3
Unit

2) My health profile.
I chose these two exercises because it is important to self evaluate daily routines,
a general questionnaire can help you view what it is you may need to change
in order to prolong health and prevent stress. By doing a health profile it will
help you log where you currently are and compare to where you would like to
be.

Tools: Journal Writing:

Stress can put strain and cause your body to change in unhealthy ways.
Someone who is stresses for long periods of time are more likely to reap the
bad affects of possible diseases or disorders such as weight gain or loss, bodily
pain. The long-term affects can damage your psychological outlook and bodys
balance. It is necessary and important to create time to you and vent off stress,
personal hobbies are a perfect time to do this.

Unit 3: Feast or Famine

Information to Remember:

Key learning point from the unit about Feast or Famine.

Psychological stress.

Key learning point from the unit about Feast or Famine.

Physical stress.

Key learning point from the unit about Feast or Famine.

Behavioral stress.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.
1) Psychology of your stress.
2) Emotional well-being

These two exercises are very helpful, these exercise in particularly will help you
become more aware of you personal behavior and attitude you may have when
while in a stressful situation. Emotional well being states you must control
your feelings and not let them control us. When we manage this key aspect we
can accomplish much more.

Tools: Journal Writing:

When you fall into the trap of stress it can takes a toll on every part of your
body, here are a few examples. Physiologically one can becomes more irritable,
forgetful and or can build up anxiety. Physically your body can manage stress
in a number of different ways, you can develop weight fluctuation, headaches,
nervous ticks. Behaviorally stress can cause you to develop bad habits such as
smoking, drinking alcohol, or malnutrition.

Unit 4: One Planet Under Stress

4
Unit

Information to Remember:

Key learning point from the unit about One Planet Under Stress.
Environmental stress.

Key learning point from the unit about One Planet Under Stress.
Stress-prone.

Key learning point from the unit about One Planet Under Stress.
Self-esteem.

Resources: Exercises:

5
Unit

List the title (s) of Exercise (s) selected to include in the resource guide.
1) The anger cycle.
2) Creative anger management skills action plan.

These exercises we chosen because they help gear you stress and any anger in a
different direction. The anger cycle represents one negative domino effect
from another, which could be cause from anything or anyone. The action plan
will help you detour that anger from happening and help you control stressors.

Tools: Journal Writing:

Stress can determine and affect your daily routine, some stress is unavoidable
and some is very self-induced. When a person level of stress is out of control
they are very likely to have self-esteem issues. People can become stress prone
by the way the handle strenuous situations. Being able to control stress effects
and ability to release them as they rise is a very important tool and technique
that is valuable.

Unit 5: Under Stress: What Now?

Information to Remember:

Key learning point from the unit about Under Stress: What Now?
Creating positivity.

Key learning point from the unit about Under Stress: What Now?
Managing stress.

Key learning point from the unit about Under Stress: What Now?
Coping strategies.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.
1) Mismanaged anger stress indicator.
2) The mismanaged hot stones.

These two exercises are based on trying to measure your reaction to stress and
determine where you focus any anger. The hot stone exercise explains that it is not
healthy to hide stress, it is important to release stress from your body, not hold it
in.

Tools: Journal Writing:

Stress management is very important. This may take some time and effort to
really get a grip on what strategies work best for you. Many people may give
suggestions but your body is a testament of what will work. Optimism is a one
of the better ways you can deal with stressors. Positive thinking can simply
reduce stress, but if you have a negative outlook you will be more stress prone.
Managing stress is important; stress can hit you at all different times, at work,
before a test or during any other sporadic event. It is important to manage and
cope with it the best you can, social support and self care are important, they
can help you see your problems in perspective. (Cdc.gov)

10

Unit 6: Ageless Wisdom of

6
Unit

Meditation
Information to Remember:

Key learning point from the unit about Ageless Wisdom of Meditation.
Meditation benefits.

Key learning point from the unit about Ageless Wisdom of Meditation.
Breathing techniques.

Key learning point from the unit about Ageless Wisdom of Meditation.
Mental imagery.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.
1) Under the gun
2) Giving your self-esteem a healthy boost.

I chose the two of these based on self-evaluation, under the gun has you pick out
stressors and give example of, control, commitment, and challenge. I think it is
best to see how it is that you a reacting to certain stressors, viewing them can

11

help. At times when feeling stressed or down it is important to re affirm self

worth to empower your self.

7
Unit

Tools: Journal Writing:

Meditation is very effective stress reliever; the mayo clinic states meditation is
a simple, fast way to reduce stress (mayoclinic.com). Meditation can be
performed in just about any place, at home, in your car or anywhere else that
is quiet. According to Seawards managing stress, meditation is essential for
stress relief. This will help connect with you mind and body. Another technique
for stress is the breathing method, this help to calm you down and soothes
your emotions, and this will help you rationalize better. Mental imagery is a
type of meditation and also has breathing technique involved. Picturing you
somewhere calm and relaxing will help release stress.

Unit 7: Sight, Sound and Body Work

Information to Remember:

Key learning point from the unit about Sight, Sound and Body Work.
Music therapy.

Key learning point from the unit about Sight, Sound and Body Work.
Reflexology.

Key learning point from the unit about Sight, Sound and Body Work.
Yoga.

12

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.
1) Positive affirmation statement.
2) Optimist or Pessimist.

These exercises will help you believe in yourself, positive affirmation will help
build you courage and strength in overcoming obstacle. Believing in you ability
to achieve success, like saying it your self I radiate success, or I am calm
and relaxed saying of that nature. There are two approached, optimist or
pessimist, who is positive or negative thinking, determining which you are can
help continue down the right path or get on the right path.

Tools: Journal Writing:

When it comes to fighting off or releasing stress to protect you body there are
many options, you just have to figure out what works best for you. Some of the
more common remedies are music therapy, reflexology and yoga. These all
three can help ease stress. Music therapy would be somewhat like meditation;
you would list to some kind of soothing, relaxing music while envisioning your
self-elsewhere. Reflexology is a pressure message that puts pressure on you
hands and feet to try to disburse those tense areas. Yoga is something that is
becoming more and more popular, it is combination of different postures and
poses combined with breathing techniques.

13

Unit 8: The Wellness Mandala

8
Unit

Information to Remember:

Key learning point from the unit about The Wellness Mandala.
Exercise.

Key learning point from the unit about The Wellness Mandala.
Hypnosis.

Key learning point from the unit about The Wellness Mandala.
Regulating.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.
1) Energy ball exercise.
2) Dolphins breathe meditation.

I chose these exercises because exercise and relation at the same time will help
you with two things at once, these are both two very important key to keep
your body in homeostasis. Breathing technique help during times of distress,
they are created methods to help you relax and calm down.

14

Tools: Journal Writing:

9
Unit

If held on too long stress will begin to break your body down, it is critical that
not only for stress but overall body composition that you maintain some
type of exercise activity daily. This could be running, jogging, walking or
any other type of exercise. Regulating your activities is taking control of
stress and being strong throughout any adjusting period.

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. Prayer.

Key learning point from the unit about Applying Stress: Critical Management
to Your Professional
Life. Faith.

Key learning point from the unit about Applying Stress: Critical Management
to Your Professional

15

Life. Social Support.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.
1) Creative altruism: The power of unconditional love.
2) Mind over matter.

These were chosen because your outlook and the way you handle stress could be
greatly impacted by your attitude. This exercise explains love is like glue that
holds everything together, if you present this type of reassurance it will help
you cope better with stress. Mind over matter is simply focusing on believing
in you and not doubting in any way.

Tools: Journal Writing:

Managing your professional life while dealing with stress can be difficult.
Having an outlook and perseverance of life prayer and faith can turn many
situations around itself, a person with a positive approach will be less likely
to carry around stress, than a person who constantly has a pessimistic
approach. Social support is very big also; this can include family, friends,
co-workers etc.

16

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
Physical activity.

Key learning point from the unit about Applying Stress: Critical Management
to Your Personal Life
Hobbies.

Key learning point from the unit about Applying Stress: Critical Management
to Your Personal Life
Environmental.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide.

1) Humor therapy.
2) Working the funny bone.
Like many of the hobbies or exercise that is good for relieving stress, many
people find humor a major stress reliever; comedy show or movie can help. These
exercises help to get you funniness flowing and mix it up a bit.

17

Tools: Journal Writing:

Managing stress in your personal life through all you daily routines can
seem near impossible at times but is not. Some if the key things I thing
helps stress is physical activity, hobbies and environmental surrounding.
Physical activity and hobbies help take you mind of your stressors and gives
you a moment to free you mind. I also think environmental play a roll in the
amount of stress you may have also because if you let yourself be in places
such as being loud, polluted, unhealthy are all places that could potentially
be stressful.

18

Additional Information
Two of my favorite website to research any type of medical or wellness information on is
1) www.mayoclinic.com
2) www.livestrong.com
Book
1) Anger Overcoming Anger and Irritability
By, William Davies

19

References:
Seaward, B.L. (2006). Essentials of managing stress. Jones and Bartlett Publishers.
http://www.cdc.gov/Features/handlingstress/index.html

Seaward,B.(2009).ManagingStress:PrinciplesandStrategiesforHealthandWellBeingSixthEdition.Sudbury,MA:
JonesandBartlettPublishers.

20