KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and Prevention

Stress Management and Prevention

Program Resource Guide

KAPLAN UNIVERSITY

Stress Management and Prevention Program Resource Guide

By Hector Bill Kaplan University HW410: Stress: Critical Issues in Management and Prevention 5/1/2012

Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember: What is stress? The Modern Stressors The cost of stress in our society Resources: Exercises: Exercises1.2 & 1.7 Tools: Journal Writing: Journal Writing 1.1 & 1.5
UNIT 2 T H E P H Y S I O L O G Y O F S T R E S S

Information to Remember Relieve the body by knowing the signals Mind Power for health Hormonal Actions and delivery Resources: Exercises: Exercises 1.6 & 2.2 Tools: Journal Writing: Journal Writing 2.1 & 3.1
UNIT 3 P S Y C H O L O G Y O F S T R E S S

Information to Remember Healthy Emotions Unhealthy Emotions Depression: The Black Cloud of Stress/Anger. Resources: Exercises: Exercises 5.1 & 5.4 Tools: Journal Writing: Journal Writing 4.1
UNIT 4 P E R S O N A L I T Y T R A I T S A N D T H E H U M A N S P I R I T U A L I T Y

Information to Remember Stress Prone and Resistant Personalities Type A Personalities

Type D personalities Resources: Exercises: Exercises 7.5 & 7.8 Tools: Journal Writing 6.1 & 6.2
UNIT 5 D E A L I N G W I T H S T R E S S : C O P I N G S T R A T E G I E S

Information to Remember Effective Coping Strategies Cognitive Restructuring Toxic Thoughts Resources: Exercises None Tools: Journal Writing 8.1 & 15.1
UNIT A N D 6 R E L A X A T I O N T E C H N I Q U E S 1 : B R E A T H I N G , M E D I T A T I O N , M E N T A L I M A G E R Y

Information to Remember Diaphragmatic Breathing Mediation Visualization and Mental Imagery Resources: Exercises 18.3 & 20.2 Tools: Journal Writing 20.1 & 17.1
UNIT 7 N U T R I T I O N A N D S T R E S S

Information to Remember Stress and Nutrition Excitotoxins Antioxidants Power Resources: Exercises Tools: Journal Writing 27.1
UNIT 8 P H Y S I C A L E X E R C I S E A N D A C T I V I T Y

Information to Remember Exercise is Stress Benefits of Exercise Anaerobic and Aerobic Resources: Exercises

Tools: Journal Writing 28.1 & 28.3

UNIT 9 A P P L Y I N G A N D S T R E S S : C R I T I C A L T O I S S U E S F O R L I F E M A N A G E M E N T P R E V E N T I O N Y O U R P R O F E S S I O N A L

Information to Remember Information Seeking Social Support Hobbies Resources: No Exercises Tools: No Journal Writing
UNIT 1 0 C O U R S E F O R W R A P - U P : A P P L Y I N G A N D S T R E S S : T O C R I T I C A L Y O U R I S S U E S M A N A G E M E N T P R E V E N T I O N

P E R S O N A L

L I F E

Information to Remember Progressive Muscular Face Stretching Neck Stretching Resources: No Exercises Tools: No Journal Writing
ADDITI ON AL INF ORM AT IO N

Relaxation

According to the ancient Tantric master Abhinavagupta, imagination is not just powerful; it is power itself. The human capacity to imagine, according to Tantra, is simply our individual form of the power of the infinite consciousness, the infinite mind. That great mind imagines worlds within themself and brings them into existence, say the Tantric sages. Our own imaginations do the same thing on a smaller scale.

Unit 1: The Nature of Stress

Information to Remember:

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Unit

What is stress? Stress is physical, mental and spiritual to a perceived threat. It is loss of control and overwhelming at times. Researcher Richard Lazarus states it is a state of anxiety produced when events and responsibilities exceed one's coping abilities. Physiologically speaking, stress is defined as the rate of wear and tear on the body . In the jungle, stress was a means to escape physical threats of predators. Todays rages and frustrations produce negative effects on the body resulting in illness and disease. Modern Stressors and disease. A landmark 20-year study conducted by the University of London concluded that unmanaged reactions to stress were a more dangerous risk factor for cancer and heart disease than either cigarette smoking or high cholesterol foods.

The cost of stress in our society - 80 percent of industrial accidents are stress related plus a million people a day are absent from work due to stress and tension.

Resources: Exercises:
Exercise 1.2 My Health Philosophy is to live life to its fullest and to incorporate a healthy lifestyle to enhance mental, physical and spiritual awareness through exercise, meditation and nature adventures. Educational research is vital to the whole body approach to wellness which is a focus and ardent interest to mine.

Exercise 1.7 College Students Daily Stressors Survey. This survey brings awareness and recognition of stressor to the forefront for reflection and

consideration. The how do you feel? part of the equation is acknowledged. It really is about getting more familiar with You and learning how to calm down under pressured conditions.

2
Unit

Tools: Journal Writing:

1.1 Are You Stressed? I scored a six on the journal writing assignment which indicates moderate levels of stress in my life at this moment. 1.5 A Good Nights Sleep. Getting enough sleep (6-8 hours is recommended) WHICH is paramount to good health and mental processing. Not getting enough SLEEP will result in a diminished capacity and may leave you susceptible to diseases, mental degradation and the stress response. Recharge you batteries daily for a more agile demeanor to lift the spirits high.

Unit 2: The Physiology of Stress

Information to Remember:
The stress response within the body knows your physiology from head-to-toe and utilizing that information to relieve the body of the burden of prolong stress. Psychophysiology and the mind-body connection suggest that disease is psychosomatic. Although this is not the finish-line of understanding physiology it is a valid point for consideration.

The three physiological systems that are directly involved in the stress response are the nervous system, the endocrine system and the immune system. All can be triggered by the thoughts of perceived threats therefore they can be compromised.

Resources: Exercises:
1.6 The Wellness Paradigm Revisited. Ageless wisdom tells us that the whole is greater than the sum of its parts and that all functions must be looked at equally as part of the whole. I love that saying and concur with that type of understanding of the whole body philosophy mind, body and spirit for optimal health and awareness of stress signals. 2.2 Immediate, Intermediate, and Prolonged Stress Effects. Knowing how your body reacts to stress within a few seconds, minutes or days allows for actions dealing with it properly and identification of physiological symptoms. The effects solicit some kind of action for releasing it from the body to decrease the stress response.

Tools: Journal Writing:

2.1 Stress Physiology Review presents the hormonal aspects of physiology and describes their relationship producing glands. The Pituitary (Master gland), hypothalamus (the seat of emotions) and adrenal gland (stress gland) release hormones in response to stress. The emotional seat, once threat is established secretes corticotrophins-releasing factor (CRF) to the master gland which releases ACTH to the stress gland to release cortisol, epinephrine and norepinephrine. 3.1Physical Symptoms Questionaire outlines for study the number of times per week, severity and length of those symptoms experienced. From my score of 21 I am doing okay but my stomach and digestive system seems to suffer the most from stress even more than my mind or cranium . There times depending on the level and intensity for headaches, a tightening of the throat area and a slowing of digestive function and metabolism.

Unit 3: Psychology of Stress

Information to Remember:

3
Unit

Healthy Emotions are controlled even though some are frustrating and challenging and impart strong feelings. Unhealthy Emotions are unresolved emotions that are based on fear or anger and can lead to unhealthy physical manifestations. Depression: The Black Cloud of Stress, "Depression is anger without the enthusiasm." We must learn to deal with lifes disappointments and failures.

Resources: Exercises:
5.1 Anger Recognition Checklist. This exercise illustrated I get anger about 14 times a day. I do have running thoughts, nervousness, GI and stomach problems, headaches and irritation issues. How I am, has to become aware, that I must control that little demon, anger. 5.4 Anger: The Fight Response. This lesson taught me that I am Underhander and seek revenge covertly and with intended results to get back at people and authority figures. Really need to control that tendency and learn how to resolve my anger issues creatively. To get down to it, I am and probably always will be a tad stubborn. I will not back down to challenges, or those who make unreasonable requests. I am non-combatant to a point but once crossed, watch-out.

Tools: Journal Writing:

4.1 The Psychology of Your Stress. Only one exercise for this journal writing assignment. Admitting some of this stuff is embarrassing but I do Rationalize situations to my benefit, Project some responsibility, use Humor to relieve stress and can laugh at my mistakes. This writing assignment made me focus on my dreams and to keep a dream journal for recollection to figure out

solutions. I still write down situations, experiences and thoughts. I have always known the value of doing this to relieve my obsessive mind

energy to release it back into the body for wholeness factors.

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Unit

Unit 4: Personality Traits and the Human Spirituality

Information to Remember:
Stress Prone and Resistant Personalities. These types fly in the face of stressors and conquer it with resolve and determination. Often turning bad situations into triumphs. Type A Personalities are an aggressive-based personality, highly competitive, multitasking, abrasive and sometimes hostile individuals who usually only cares about their self-interest. Everyone else is in the way, so move-over or get ranover. Type D personalities are loyal, dependable, perfectionist and ardent approval seekers who are dedicated and highly successful. Most nurses and care-givers are this type of personality.

Resources: Exercises:
7.5 Your Personal Value System gauged my core value system to give insight into what motivates my outcomes and desires on a daily basis. I found that Freedom, happiness, nature, Truth, energy, love, health, spiritual seeking are my top core beliefs that I live my life by. 7.8 Distractions of the Human Path are roadblocks and temptations that start of as attractions. The goal is to transient them or overcome their hold on free

energy that has become stagnate. Here we listed situations that have a hold on us but recognize ways to conquer them.

Tools: Journal Writing:

5
Unit

6.1 Under the Gun: Stress and Personality. By controlling, being committed and challenged, we conquer our stress by maintaining level headedness, planning and knowing that some things are beyond our control. 6.2 Stress -Prone Personality Survey. This survey showed me that I am under the threshold of Stress-Prone Personality by scoring a 28. I feel I deal with stress effectively, especially since I stopped drinking coffee.

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Effective Coping Strategies helps maintaining satisfying relationships, fosters high self-esteem, provide emotional balance and agility to handle difficult issues creatively bur also being mindful of stresses consequences. Cognitive Restructuring is based on attitude, fortitude and desire to see things through to conclusion. Many holocaust survivors used their desires of seeing family again as a spring board for fighting. Their attitude was positive even under torturous conditions. Toxic Thoughts are those self-defeating thoughts that are ego driven towards pessimism and self-sabotage.

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Resources: Exercises:

Quiz this week, no exercises.

6
Unit

Tools: Journal Writing:

8.1 Reframing: Seeing a Bigger, Clearer Perspective is a way challenging oneself to higher levels of learning and acceptance. The key to coping with stress is to change the threatening perception to a nonthreatening perception and keeping anger and fear out of the equation, as to deliver clear thinking, calmer listening skills and a higher dimensional understanding. 15.1 The Time-Crunch Questionnaire showed me I need to rein-in on my procrastinating nature and to set myself up better for success with better planning and time-management. To do tend to get distracted by obligations to others and to my job.

Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery

Information to Remember:
Diaphragmatic Breathing is a skill that helps with stress by calming the mind and body. This breathing practice also helps with pain and to relieve muscle tension. I use many forms of breathing or sighing to unwind and relieve stress.

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Meditation is something I have experienced with and use on a regular basis to relieve stress from a week of work, school and other daily stressors. Meditation is quieting the Monkey Brain by breathing out all thoughts and to reach a point of stillness, calm and tranquility. Nature provides the best environments for meditation. Listen to the sounds of the body, focus on the breath, feel the vibrations but also listen to the insights nature provides. Visualizations and Mental Imagery is a tactic I also use to learn, deal with stress and sometimes take a mini-vacation. I visualize the finish of projects, imagine being in Hawaii, or just fantasize about being a King or Chief to get me through difficult times and situations.

Resources: Exercises:
18.3 Bridging the Hemispheres of Thought, from left to right brain thinking, to me is balance. Too much of one compromises the other. Just allowing you the escape of right brain thinking is stress relieving. Paint, draw or help the kids build a Lego house utilizes creativity, therefore its liberating. I am a right-brain thinker, so I engage in possibilities related to global spiritual-thinking, holistic thought, imagination, humor, emotionality, spatial orientation, receptivity, and intuition. 20.2 Three Short Guided Visualizations is a mini-vacation, away from the stress, even for only a few minutes, allows the mind escape to refocus and recharge creativity. I like this exercise and it reminded me of being a kid drawing pictures and becoming a part of those illustrations through visualization.

Tools: Journal Writing:

20.1 I Have a Vision: The Art of Visualization is a skill learned to travel to other places, even momentarily, to relieve stress and to escape. I would have loved to hear the CD but we didnt get one. I have used visualizations before to travel to other places. I can imagine things and see places within my mind, hear some sounds, feel the environment but cant quite get the smell of the place down. Practice must be the ticket! 17.1 Dolphin Breath Meditation. I loved this exercise because I thought I couldnt do it. I was surprised by the relaxation it provided by pretending to be a Dolphin breathing through its hole. I felt as though energy was passing through by body and invigorating me at the same time. Great power flow, circulating within my body and around it like a Torus.

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Unit 7: Nutrition and Stress

Information to Remember:

7
Unit

Stress and Nutrition. Stress depletes the body of nutrients that need to be replaced with wholesome organic forms of produce (raw or lightly cooked), lean meats or wild-game, fruits (moderate fructose consumption), legumes, grains (allergen, some must avoid), dairy (some must avoid, chose organic) and cleanwater for proper hydration. Beef contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood. Limit processed foods that are full of sugar, questionable ingredients and unhealthy fats, refined flour and coal-tar dyes. Avoid Excitotoxins like Splenda, Aspartame and MSG. All can inhibit brain function and my even cause you to gain weight. Stevia is a great substitute for an artificial sweetener. Eat lots of antioxidants, fiber (30-40 grams), drink plenty of spring-water (8eight oz. servings a day), avoid pesticides, and process foods. Let food be your medicine and let medicine be your food. I have always believed in eating for health and vitality. Replace what your body loses through stress by eating foods that help rather than hinder body processes.

Resources: Exercises:
No exercises for this Unit.

Tools: Journal Writing:

27.1 Stress-Related Eating Behaviors. I scored a 19 because I am aware of supporting my bodys efforts to stay healthy. I truly monitor my functions of energy, digestion and quality-of-life-daily. I even consume supplements like Shakeology, Omega 3/6/9 fish oil, Ashwagandha (adaptogen), and Astaxanthin for better mental processing and cardiovascular health outcomes.

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Unit 8: Physical Exercise and Activity

Information to Remember:

8
Unit

Exercise is stress on the body, mind and spirit. All body functions increase to compensate for exertion of muscles, respiratory and circulatory systems. The benefits of exercise results in returned homeostasis decreased resting heart rates and blood pressure. Exercise also purges floating hormones leftover from prior stresses. Anaerobic and Aerobic exercise (without oxygen and with oxygen). A great workout program will incorporate both forms of exercise for 30 minutes or more to decrease a broad range of factors including body weight (body fat) and elimination of toxins.

Resources: Exercises:

Tools: Journal Writing:

28.1 Physical Exercise. I exercise daily for health and fitness. Most of my routine last for over 50 minutes but I go longer when I go hiking (3 hours). I use a heart monitor to regulate my intensity (140-160 BPM) and track my time, calories expended and distance. Along with performance exercise I utilize yoga and stretching sessions to minimize injury and assist in recovery.

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28.3 Your Circadian Rhythms gave me insight into my internal clock and biorhythms in regards to sleeping patterns, awaken times, eating routines, and

exercise gambits. I saw interesting patterns and shifts depending on workloads with school and job.

9
Unit

Unit 9: Applying Stress: Critical Issues for Management and Prevention to Your Professional Life
Information to Remember:
Information seeking is important and usually from many sources and courses to add to overall education and knowledge. Researching new knowledge and sciences add to coping skills and enlightenment. Social Support Groups is something I am not utilizing regularly but to strive incorporate. My struggle with groups is my shyness and energy disruption I experience with groups of over three people. My recent suggestion has been group hiking trips that I have orchestrated. Hobbies are pleasurable pursuits that are creative and one can organize and utilize for spiritual ventures. I love my hobbies of art, drawing and painting, to make something to share and converse about but to also bring order into my soul.

Resources: Exercises:
No exercises for this Unit

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Tools: Journal Writing:

No exercises for this Unit

10
Unit

Unit 10: Course Wrap-Up: Applying Stress: Critical Issues for Management and Prevention to Your Personal Life
Information to Remember:
Progressive Muscular Relaxation is the release of tension through systematic contraction and relaxes of muscle groups. By awareness of relaxed muscles one becomes more attuned to the effects of relaxation and body. Face Stretches is something I have never done better but by experiencing it I find it relaxing. By flexing the forehead and eye muscles towards the nose, exhaling and releasing tension there relaxing with repeated and lower intensity stretches.

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Neck stretches are similar to face stretches but tensing the muscles instead. Tense the neck muscles and release but notice the tension disappear with each repeated exercise of stretching. Most people accumulate great tension throughout the day in the neck area.

Resources: Exercises:
No exercise with this Unit

Tools: Journal Writing:

No exercise with This Unit

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Additional Information
Retrieved on 05-05-2012 from http://www.nigms.nih.gov/Education/Factsheet_CircadianRhythms.htm Sapolsky, R. M. (2004). WHY ZEBRAS DON'T GET ULCERS. NEW YORK: St. Martin's Griffin. Seaward, B. L. (2009). Managing Stress Pricipals and Strategies for Health and Wellness. Sudsbury: Jones and Barlette . Retrieved on 5-5-2012 from http://www.yogajournal.com/wisdom/2585 Retrieved on 5-5-2012 from http://www.bhg.com/health-family/mind-body-spirit/naturalremedies/superfoods-for-stress-relief/

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