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
Katie Johnson
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
03/08/2016
Total Points = 2

Table of Contents
UNIT

THE

NATU RE

OF

STRESS

Information to Remember........................................................................
Self-Assessment Exercises.......................................................................
Journal Writing.........................................................................................
UNIT

THE

PHYSIO LOGY

OF

STRESS

Information to Remember........................................................................
Self-Assessment Exercises.......................................................................
Journal Writing.........................................................................................
UNIT

PSYCHOLOGY

OF

STRESS

Information to Remember........................................................................
Self-Assessment Exercises.......................................................................
Journal Writing.......................................................................................
UNIT

PERSONAL ITY

TRAITS

AND

THE

HUM AN

SPIRITUAL ITY

Information to Remember......................................................................
Self-Assessment Exercises.....................................................................
Journal Writing..............................................................................12 & 13
UNIT

DEAL ING

WITH

STRESS:

COPING

STRATE GIES

Information to Remember......................................................................
Journal Writing..............................................................................15 & 16
UNIT
AND

REL AXATIO N

M ENTAL

TECHI QUES

1 :

BREATHI NG ,

M EDITATI ON,

IM AGE RY

Information to Remember......................................................................
Self-Assessment Exercises.....................................................................
Journal Writing.......................................................................................
UNIT

NUTRITI ON

AND

STRESS

Information to Remember......................................................................
Self-Assessment Exercises.....................................................................

UNIT

PHYSIC AL

EXERCISE

AND

ACTIV ITY

Information to Remember......................................................................
Self-Assessment Exercises............................................................22 & 23
Journal Writing..............................................................................23 & 24
UNIT
AND

APPLYING

PREVE NTIO N

STRESS:

CRITICAL

TO

PROF ESSI ONAL

YOUR

ISSUES

F OR

M ANAGEM EN T

L IF E

Information to Remember......................................................................
ADDITI ONAL

INF ORM ATIO N

REF EREN CES

Place your final page numbers on the right hand side of this line. 26
Total Points = 8

(This page intentionally left blank)

1
Unit

Unit 1: The Nature of Stress

Information to Remember:

Key Learning Point: Stress is defined in our text as 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. Stress has been linked to heart disease, cancer, lung ailments, accidents,
cirrhosis, and suicide. It has been speculated that up to 85% of all diseases and illnesses are stress
related (Seaward, 2015).

Key Learning Point: There are several different kinds of stress that humans experience. There is eustress,
which is described as the good kind of stress. Eustress is any stressor that motivates us toward an
optimal level of performance or health. There is neustress, which is any kind of information or
sensory stimulus that is perceived as unimportant or inconsequential. There is also distress; stress that
is considered bad/unfavorable. It promotes continued feelings of fear or anger. Acute stress is that
which is intense in nature but short in duration. Last but not least is chronic stress, which is not as
intense as acute stress, but lingers (Seaward, 2015).
Key Learning Point: Mindfulness is about being fully present in the moment. It consists of cultivating
awareness of the mind and body and living completely in the here and now. Mindfulness allows great
insight into habitual ways of thinking and has a profound power to alleviate stress and suffering
(Stahl & Goldstein, 2010).
Total Points = 9

Self-Assessment Exercise:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
For this exercise I gave all components of well-being in my life equal pieces of the
pie on my mandala. I see physical, mental, emotional, and spiritual well-being as
all working together to thrive as one entity; that is, the body, mind and spirit all
work as one entity, when one is thriving the rest will follow, and when one is
failing, the rest will falter as well (Seaward, 2015).

Journal Writing:
Place the entire journal within your resource guide resource guide with a
reference cited properly (Stahl & Goldstein, 2010). Total Points = 3

Unit One Journal Writing

Complete the Journal Assignment entitled: How Stressed Are You? Directions are found on pages
11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1 through 10
for the start, midway, and end. You will use this Journal Assignment as a way of mapping your stress
throughout the course. Keep it handy and refer back to it often.

Situation

Start

When my house is messy

When laundry is piling up

When I think about upcoming student

loan bills

Trying to balance family/work/schoolfeelings of guilt for not being able to spend

more time with my kids.

My ageing parents not taking care of

their health

Planning and paying for our wedding

Feelings of not being where I would

like to be financially at this age

When my MIL speaks condescendingly

to me and acts as if she knows it all

When I think about the job search I will

be commencing soon

Midway

End

 Fear of failing to live up to peoples

expectations of me

2
Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Psychophysiology is a field of study based on the principle that the mind and body
are one, where thoughts and perceptions affect potentially all aspects of physiology. In other words,
chronic mental stress places a profound of physical stress on the body, creating much wear and tear
on everything. (Seaward, 2015).
Key Learning Point: It is believed that many Americans suffer from adrenal fatigue due to prolonged
stress. This is when the adrenal glands are forced to work overtime because of prolonged, chronic
stress. Symptoms include fatigue, dizziness, poor libido and depression (Seaward, 2015).

Key Learning Point: Studies have shown that practicing mindfulness uses the social neural circuitry of
the brain to help us become more in-tune to ourselves, resulting in greater physical, mental, and social
well-being. When we pay attention to what is going on in our minds, we use the same mechanisms in
the brain that we use for scanning feelings, intentions and attitudes towards others (Stahl &
Goldstein, 2010).
Total Points = 9

Self-Assessment Exercise:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
Neuroscience is the study of the human nervous system, how the nervous system
works, and how it is structured and developed. Neuroscience seeks
understanding of how the nervous system functions under normal circumstances,
as well as how it functions in individuals suffering from neurological,
neurodevelopmental, and psychiatric disorders, including stress (Psychology
Career Center, 2015). Immunologist Myrin Borysenko suggests that when the
nervous system releases large amounts of stress hormones, many physiological
repercussions can ensue. One may suffer from conditions and diseases such as
migraines, ulcers of the stomach, hypertension (high blood pressure), coronary
heart disease (number one killer of women), and respiratory diseases such as
asthma. Furthermore, when the immune system is not working as it should, the
result is immunological overreaction, under-reaction, or sometimes both. Either
way, disease and/or illness are inevitable.

Journal Writing:
Place the entire journal within your resource guide resource guide with a
reference cited properly (Stahl & Goldstein, 2010). Total Points = 3 Unit Two Journal
Writing Assignment
Complete the Journal Assignment entitled, Explore: How is stress or anxiety affecting your life?
Directions are found on pages 33 through 35 of the Mindfulness workbook. Upon completion of this
Assignment, you will take the first step toward greater well-being and become aware of how stress is
impacting your life. This should be a minimum of two full pages.

How is stress or anxiety about people affecting your life?

Stress and anxiety about people affects my life tremendously. I am a people pleaser by nature and I
am always trying to make everyone happy and comfortable; however, this is an impossible task. My
mother-in-law and I had a disagreement this past weekend about my son staying the night at her house. I
wanted him to come home because I had hardly seen him all week-between his school, my school, and
my work, there is little time left over for one-on-one time with my kids. I ended up giving in and letting
him stay there, which I am still upset about. This is just a tiny example of the stress I bring upon myself
where the people in my life are concerned. I am always worried about my parents health, my childrens
health and safety, whether or not I have spent enough time with the people I loveYou get the idea.

How is stress or anxiety about work affecting your life?

The job I have now brings little stress to my life. I really enjoy my current work life. I do have
anxiety about the job I may or may not get after I graduate. Will the hours be flexible and enable me to be
with my kids after school? Will the money be decent? Will I enjoy it? Is there even going to be any job
opportunities available to me? This is one of the stressors that keeps me up at night.

How is stress or anxiety about the world affecting your life?

I worry about the kind of world that my children are growing up/living in. It is a drastically
different world than the one I grew up in. Technology, terrorism, horrible political leaders, violence; these
are all some aspects of life that are detrimental, and all aspects of life that will be hard for me to protect
my kids from. These things about the world, and many more, worry me on a pretty regular basis.

How is stress or anxiety about food and eating habits affecting your life?

Food quality and knowing what my family and I are putting in our bodies is extremely important to
me. I wouldnt say it stresses me out or causes me much anxiety, though. Food is something that we try to
make fun in our house. My fianc is a chef and he enjoys cooking, so we cook together and teach the kids
about nutrition. Food is a big part of our lives and we try to make it enjoyable, not stressful.

How is stress or anxiety about sleep and sleeplessness affecting your life?

Sleeplessness is a fairly big stressor in my day-to-day life. I stay up too late, I know. After the kids
go to bed and my homework is done and the house is cleaned, I need time to just sit and relax by myself.
So I stay up too late, and then when I do go to bed, my son ends up sneaking in, taking up the whole bed,
and inevitably waking me up several times a night. I also have a hard time falling back asleep once I
wake up. I know the lack of sleep affects my mood and my temperament.

How is stress or anxiety about exercise or lack of physical activity affecting your life?

If I go more than two days without physical activity or exercise, I can feel the stress and anxiety
building up. I need to challenge myself physically almost daily to release tension, and to just feel good
about myself and life. Exercise is a life saver for me.

Summary

I realize that I let many things, uncontrollable things, stress me out and cause anxiety in my life.
Practicing mindfulness and learning to let things go that I have no control of is a MUST if I want to truly
be happy and lead a healthy life, which I do. I think the first major step for me to take is to come to grips
with the fact that I will never please everyone, and thats okay. Knowing this and accepting this as fact
will release me from that stress and anxiety (Stahl & Goldstein, 2010).

Unit 3: Psychology of Stress

3
Unit

Information to Remember:
Key Learning Point: Emotional literacy means having the ability to express yourself in an emotionally
healthy way. This includes being able to read the emotions of other people accurately (Seaward,
2015).
Key Learning Point: A good communicator must be able to express thoughts and feelings in clearly
understandable words. A good communicator must also be able to listen, clarify and process
information as intended (Seaward, 2015).
Key Learning Point: Mindful breathing often serves as the foundation for meditation practices, as your
breath is always with you, no matter what. The breath can be used as an anchor to the present
moment. All that is involved is simply being mindful when breathing in and out (Stahl & Goldstein,
2010).
Total Points = 9

Self-Assessment Exercise:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
I found all of the views espoused by the theorists highlighted in our text this unit
to be intriguing, and all with very unique theories. One theme that I noticed
throughout the theories was choice. All-in-all, it seemed to come down to a
persons choice. It is ones choice to unconditionally accept their circumstances in
order to find their inner peace. It is ones choice to cope with a given set of
circumstances with a positive attitude or a negative attitude. It is ones choice to
accept past events and learn to live in the present. The will to love is an attitude
of choice. It is ones choice, and birth right, to focus on their own positive
thoughts and emotions, rather than dwell on negativity (Seaward, 2015).

Journal Writing:
Place the entire journal within your resource guide resource guide with a
reference cited properly (Stahl & Goldstein, 2010). Total Points = 3

Unit Three Journal Writing Assignment

Complete the Journal Assignment entitled: Five-Minute Mindful Breathing and Bringing the Eight
Attitudes of Mindfulness into Your Life. Directions are found on pages 45 and 46 of the Mindfulness
workbook. Upon completion of this Assignment, you will begin to understand the importance of making
them a part of your daily life. See what changes occur in relationships with yourself and others around
you. This should be a minimum of one full page.
Take some time to write about whatever you came up for you mentally, emotionally, and physically
when doing this practice for the first time.

I must say that not a whole lot came up for me during this meditation. Honestly, what kept going
through my mind was, what am I going to write about for this journal assignment? Although, it was
pretty cool how when I really focused solely on the food in my hand, it seemed to kind of take on a whole
new being if you will. Focusing on the texture, sound, taste, and look of it definitely made me see it in a
whole new way. Physically, I was fairly relaxed, and being able to primarily focus on one thing was quite
nice for my mind. It kind of got a small, much needed, breather. That being said, I have high hopes for
furthering my meditation practices. I would like to hone my mindfulness skills and be able to give my
mind and body a break for a few minutes a day. I feel like I should share more, but there really isnt
anything else I have to say about this exercise.

10

Unit 4: Personality Traits and the Human

4
Unit

Spirituality
Information to Remember:
Key Learning Point: Self-esteem is having the sense of underpinning values, self-acceptance, and selflove. It is thought to be a powerful buffer against perceived threats (Seaward, 2015).
Key Learning Point: The way one handles stress determines their self-esteem health. If one is highly
stressed, chances are they are not taking care good care of themselves, mentally and physically
(Seaward, 2015).
Key Learning Point: The body scan can be very helpful in working with stress, anxiety, and physical
pain. The object of the body scan is to have an in the body experience, by developing awareness
and bringing attention to the body (Stahl & Goldstein, 2010).
Total Points = 9

Self-Assessment Exercise:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
Self-esteem, as our text book describes it, is the sense of underpinning selfvalues, self-acceptance, and self-love; thought to be a powerful buffer against
perceived threats (Seaward, 2015). One with high self-esteem feels a sense of
connectedness to others, feels unique and/or special in some way, feels
empowered, and has mentors or role-models to look up to and seek advice
from (Seaward, 2015). When these positive feelings of acceptance and power

11

and love permeate throughout ones life, it is difficult for stressful situations
and/or threats to break through that barrier of positivity.
Stress seems to infiltrate every aspect of our lives, often leaving destruction in
its wake when improperly handled. Stress can severely damage our
relationships with those closest to us. When feeling overwhelmed with stress
and anxiety, hopelessness, despair, anger, chaos, and sadness, are emotions
that may be bubbling over, amongst others (Seaward, 2015).
Values, attitudes and beliefs differ from each other in the way they are developed
and in the way they are expressed, or not expressed. All three of them, however,
build upon each other and really make up who a person is (Seaward, 2015).
The Prochaska Stages of Change Model involves steps of change that include:
Precontemplation, contemplation, determination, action, maintenance, and relapse
(Seaward, 2015).

Journal Writing:
Place the entire journal within your resource guide resource guide with a
reference cited properly (Stahl & Goldstein, 2010). Total Points = 3

Unit Four Journal Writing Assignment

Complete the Journal Assignment entitled: Explore: Identifying Emotions in

the Body. Directions are found on pages 74 through 77 of the Mindfulness
workbook. Upon completion of this Assignment, practice taking a moment to
mindfully tune in to your body and discover any physical sensations associated
with strong emotions. This should be a minimum of three full pages.

FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness,

panic, tenseness, uneasiness, worry, fright, feeling overwhelmed.

The emotions that are most familiar to me when experiencing fear are anxiety,
distress, edginess, tenseness, worry, and feeling overwhelmed. Anxiety,
tenseness, and edginess manifest in tense shoulders and neck resulting in
soreness. I also tend to clench my teeth and tense my jaw. Distress and worry
manifest in knots in my stomach and loss of appetite. I also tend to experience
racing thoughts. Images that come to mind when I read these emotion words
are mainly images of me overreacting and quickly becoming emotional about
things that are not necessarily warranting such a response.

12

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic,

foggy, or unaware.

The words that I relate to most with confusion are foggy, uncertain, and
sometimes chaotic. When I feel confused, physically my shoulders and neck
will become tense. I also furrow my brow deeply. When I think about these
emotion words, I imagine the frustration that I often feel when I am confused. I
feel sort of out of control and chaotic when I am confused or foggy, and I do
not like to feel out of control. It makes me very uncomfortable.

ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy,

frustration, irritation, grouchiness, grumpiness, rage.

Aggravation, agitation, annoyance, frustration, irritation, and grumpiness are

all words that I can relate to my feelings of anger. My entire body gets tense
and my heart races. My face also gets really flushed. If I am feeling angry I
often need to do something physical, like work out, to relieve this tension. If I
have to be sedentary while I am experiencing angry feelings, I will fidget
constantly; whether it be tapping my feet or drumming my fingers. Images
that play in my mind when I think about anger are actually of this morning
when my fianc did not take out the trash or put his dishes in the dishwasher.
Really such a clich scenario, but still evokes feelings of anger. Instead of
blowing up on him, however, I took some deep breaths, reminded myself of all
of the great things that he does, and I worked out.

SADNESS: alienation, anguish, despair, disappointment, gloom,

hopelessness, insecurity, loneliness, misery, unhappiness, rejection.

The emotions that are familiar to me when I think about sadness are
disappointment, gloom, loneliness, and unhappiness. When I am sad I
physically feel tired, but my mind tends to race so I cant actually rest. I
physically shut down, however. I dont even really like to talk. Images that go
through my mind when I think about sadness and being sad are of me zoned
out in the recliner, not effectively communication with anyone.

SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse,

mortification.

Guilt, embarrassment, regret and remorse are all emotion words that I relate
to shame. When I feel these emotions, physically I get flushed and I feel a pit in
my stomach. The only image that I keep seeing in my mind as I think about
shame and all of these emotions is that of a little girl with her head bowed,
hands in her pockets, kind of kicking around an imaginary rock on the ground.
I feel bad for that little girl.

13

grief,

LOVE: affection, arousal, attraction, caring, compassion, desire, fondness,

infatuation, kindness, liking, longing, warmth, sympathy, sentimentality.

Sweet, sweet love. I connect the emotions of affection, caring, compassion,

kindness, warmth, sympathy, and sentimentality with love. When I think about
my fianc and being in-love, I get flushed and get butterflies in my stomach. I
feel happiness and energy and hope and excitement for our future together.
When I think about my love for my children, I smile and experience pure joy in
my heart as well as the urge to take care of them and make sure they are okay.
I physically feel the need to touch and hug my loved ones. I picture my family
when think about love.

JOY: amusement, bliss, contentment, eagerness, elation, enjoyment,

enthusiasm, excitement, exhilaration, hope, optimism, pleasure, satisfaction.

Bliss, contentment, elation, enjoyment, enthusiasm, excitement, hope,

optimism, and pleasure are all feelings that I can relate to joy. When I am
joyful I physically feel light. I feel like I could float. I feel like a child, actually. I
get butterflies in my stomach and almost feel giddy. The imagery I experience
is that of my children and my fianc and I playing outside in the summer time,
not a care in the world.

This exercise was pretty eye-opening for me. What negative emotions do to
my body physically is something that I need to pay more attention to. My
shoulders are tense most of the time, and I often have knots in my stomach
and feelings of anxiety. Joy and love and all of the emotions attached need to
be a much bigger part of my life, physically and emotionally. I will absolutely
be coming back to this exercise (Stahl & Goldstein, 2010).

14

5
Unit

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Toxic thoughts are a form of negative self-defeating self-talk. They are a form of
ego-generated pessimism that often sabotages our best efforts. (Seaward, 2015).
Key Learning Point: The acceptance of situations we have no control over is thought to be paramount as
a stress-management strategy, yet it is perhaps the hardest frame of mind to adopt. There is a fine line
between control and acceptance (Seaward, 2015).
Key Learning Point: Many of us wish to ignore the concerns and stressors in our lives; simply pretend
they dont exist. But turning away from them is not the answer. Turning toward the with mindfulness
meditation can help us get in touch with these concerns and learn to work with them so they arent so
paralyzing (Stahl & Goldstein, 2010).
Total Points = 9

Journal Writing:
Place the entire journal within your resource guide resource guide with a
reference cited properly (Stahl & Goldstein, 2010). Total Points = 3

Unit Five Journal Writing Assignment

Choose from either formal practice: Walking Meditation or Mindful SelfInquiry for Stress and Anxiety. Directions are found on either pages 58 through
60 or 119 through 121 of the Mindfulness workbook. Upon completion of either
practice, take a moment to reflect on whatever came up for you mentally,
emotionally, and physically. This should be a minimum of two full pages.

15

 Take some time to write about whatever came up for you mentally, emotionally
and physically when doing this practice for the first time.
For this practice of mindful self-inquiry, I chose to read the meditation as
opposed to listening to it. I thought that hearing it in my own head in my own
voice would somehow help me to remain in the meditative state of mind. For the
first time I was able to really sit all alone with no distractions. No noise, no
children, no to-do list staring at me. I simply sat by myself and read the
mediation, following the instructions.
As I focused on my breathing I began to relax and settle in, noticing and
becoming aware of my body, my mind, and my thoughts. When I focused on my
body, part by part, my thoughts turned to gratefulness and thankfulness. I
thanked my body for being strong enough to carry my beautiful babies, both in
my womb and out. I thanked my body for withstanding the workouts and constant
activity. I promised it that I would allow more time for rest.

My thoughts turned to prayer a lot throughout this meditation. I spoke to

God, thanking Him and asking Him for guidance. I thought about all of the life
changes that my family and I have coming up and I talked to God about them. It
made me feel assured that we are making the right choices. I felt comfortable
knowing that I have God there guiding us. Normally, these thoughts would muster
up feelings of anxiety. That did not happen. I felt peaceful.

I also thought about when and how I feel like the best version of myself. I feel
best and the most at peace when I am an active, productive, present parent and
partner. I thought about my children and my fianc a lot. Feelings of love, joy and
happiness filled me.

I noticed that my hands became relaxed throughout the 30 minute

meditation as opposed to clasped. I noticed that the stress and tension in my
shoulders had dissipated and the anxiety that usually sits in my belly was gone. I
felt completely peaceful and in-tune with myself and God.

This is the first time ever that a meditation has had this much of an effect on
me. I have tried to meditate many times before and I have always felt as though I
was doing it wrong. I could not calm my mind or ease my stress and anxiety. This
time was different. I was able to focus and just let my thoughts come and go. I
was able to steer any negativity away and sort of cleanse it with positive
thoughts and affirmations. It felt wonderful. I continued feeling great and
peaceful afterward as well. I am so grateful for this practice (Stahl & Goldstein,
2010).

16

6
Unit

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Meditation is a practice of increased concentration that leads to increased awareness;
a solitary practice of reflection on internal rather than external stimuli (Seaward, 2015).
Key Learning Point: To relax the body from a heightened state of physical arousal to homeostasis, action
must be taken to alter both the quality and the quantity of stimuli taken in by the five senses. In other
words, the five senses must be deactivated or reprogrammed, temporarily, to allow the body to calm
down. The purpose of relaxation techniques is to do just that: to deactivate the bodys sensory system,
decrease stimuli and their associated perceptions, and replace these with nonthreatening sensations
that promote the relaxation response (Seaward, 2015).
Key Learning Point: Diaphragmatic breathing is as old as the ancient exercises of yoga and Tai chi
chuan, and it is a fundamental component of these practices. The therapeutic power of breathing is
often associated with higher consciousness or spirituality. In fact, the word spirit in many cultures is
described as the first breath (Seaward, 2015).
Total Points = 9

Self-Assessment Exercise:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4

17

Imagery and visualization often employs all of your senses to create a vivid image
of your peaceful place. Many people use this technique to relax and refuel their
body and to achieve the health benefits that imagery and visualization have to
offer, such as lowering blood pressure and the level of stress hormones in the
blood. After quieting the body and mind, many claim to feel relaxed and peaceful.
Some use visualization to help them achieve personal goals. By visualizing
yourself succeeding at something you are working towards, it can help you to feel
confident, motivated, and less anxious about said goal (Seaward, 2015).

Journal Writing:
Place the entire journal within your resource guide resource guide with a
reference cited properly (Stahl & Goldstein, 2010). Total Points = 3

18

Unit Six Journal Writing Assignment

Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy?

Directions are found on pages 151 through 153 of the Mindfulness workbook.
Upon completion of this Assignment, practice identifying unkind messages you
send to yourself and turn it around with positive affirmations. This should be a
minimum of two full pages.

Mindful of how you interact with yourself?

Far too often I say unkind things to myself. You arent an attentive enough
partner, You arent as good of a mother as so-and-so, What have you done
with your life?, You arent a good enough housekeeper, You dont know how
to do anything well, You are not good enough, You dont know what youre
talking about When I look at these words that I say to myself it makes me sad.
I know that I would never speak to anyone else this way. I know that I would
never, ever want my children to speak to themselves or anyone else this way. I
also find myself feeling exhausted when I think about this negative self-talk. It
feels as though a blanket is being draped over my body and weighing me down.
Growing up, and still to this day, I always heard my mom call herself, stupid. I
always thought that was so mean and so completely far off from the truth. I hear
her say it about herself in front of my children and I cringe. I dont want them to
think that Grandma is stupid, and I dont want them to think its okay to speak to
themselves or anyone else like that.

Seeds of suffering?

Clearly, I do water the seeds of my own suffering. I tell myself that I am not
good enough and by doing that, I am perpetuating the negativity I bring into my
own life. I know that my life would take on a different tone if I spoke positive
affirmations to myself. Not that my life is all doom and gloom and poor me, it
really isnt. I just have moments and somedays periods of time that I really get
down on myself and that, of course, spreads like wild fire throughout my whole
life. If I were to lessen these periods of time, eventually eliminating them all
together, my attitude and outlook could be completely different. If, and when, I
speak positively to myself, I will be able to carry that positivity and kindness out
into the world. I believe it would create a wonderful snowball effect out into the
universe.

Day-to-day life feelings of resentment?

I do harbor resentment for my future mother-in-law, as I have mentioned in

previous writings. I resent that she tries to control our lives and have a say in
every matter that has to do with our children. I resent that she tries to put my
fianc in the middle and she cries to him when he doesnt take her side. Shes
always the martyr. She never hears anyone but herself. Her actions are not fair to
him or to myself. She often acts selfishly and childishly. However, I know that she

19

battles depression, and I know that she is in an unhappy marriage. I know that
she drinks a lot. I am sure these are all reasons that she behaves the way she

7
Unit

does, and I do try to remember these things that are going on in her life. I have
really been trying to let things go and to be understanding. I am not there yet,
however. This resentment that I carry is a heavy load that may take a while to
fully get off my back. I will continue to work towards a place of peace and
understanding with her. I will send happy, kind thoughts her way.

Reflection on writing?

It is really hard to actually see with my own eyes the cruel things that I say to
myself. It made/makes me so sad to hear my mom say mean things to herself, yet
here I am doing the same thing. I know that this behavior and this resentment
will not disappear overnight just because I am more aware of it now, but since it
is in the forefront of my mind now, it is something that I will consciously be trying
to negate. I have decided that each morning before I even get out of bed I will say
three positive affirmations to myself. Throughout the day, if and when the
negative self-talk creeps in, I will counteract it with a kind thought. I will also
send these kind, positive thoughts into the world. It is a start (Stahl & Goldstein,
2010).

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Nutrition plays a crucial role in both minimizing and increasing the physiological
arousal of the stress response. The stress response increases the rate of metabolism by activating the
mobilization of carbohydrates and fats into the bloodstream for energy production (Seaward, 2015).

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Key Learning Point: Physical exercise is a virtual necessity to maintain proper function of physiological
systems. Anaerobic exercise is a physical motion that is intense in power and strength, yet short in
duration. Aerobic exercise is moderate intensity, but for a prolonged period of time (Seaward, 2015).
Key Learning Point: Mindfulness cultivates the ability to observe and experience thoughts and emotions
as they arise, develop, and recede. There is no need to analyze them or figure them out; simply view
them in mental formations as they come and go (Stahl & Goldstein, 2010).
Total Points = 9

Self-Assessment Exercise:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
As I sat there practicing choiceless awareness, being mindful of the present
moment that I was in, I had a real sense of clarity. I felt completely at peace with
my body and with my surroundings, and even with the unknown. I let thoughts
and emotions come and go, not dwelling on any negativity; simply acknowledging
it and letting it roll through. I am a person who tends to hold onto emotion. I let it
fester and build and create a stress monster that is harmful to my health and wellbeing. This practice, and the practices leading up to it, have really inspired me
and taught me that I can change these stressful habits. I can choose to
acknowledge my thoughts and feelings, give them space, and let them roll on
through. I do not need to give them power over my happiness. I can choose my
happiness (Stahl & Goldstein, 2010).

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Unit 8: Physical Exercise and Activity

8
Unit

Information to Remember:
Key Learning Point: There is a life force or subtle energy that surrounds and permeates us all, which the
Chinese call Chi. To harmonize with the universe, to move in unison with this energy, to move as
freely as running water is to be at peace or one with the universe. This harmony of energy promotes
tranquility and inner peace. This is the essence of Tai Chi chuan: a harmony and balance with the
vital life force of the natural world itself (Seaward, 2015).
Key Learning Point: The components of fitness are as follows: Cardiovascular, muscular strength,
flexibility, agility, power, and balance (Seaward, 2015).
Key Learning Point: Whatever your upbringing and early influences may be, mindfulness gives you the
ability to recognize and understand your past by acknowledging and validating your experiences.
This intrapersonal attunement allows you to feel secure and open to your thoughts, feelings, and
emotions (Stahl & Goldstein, 2010).
Total Points = 9

Self-Assessment Exercises:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
The purpose of this workplace wellness program is to educate, promote, and
provide. The program will offer health and wellness education to any employee
who is interested in bettering themselves, mind and body. The learning tools will
be fun, easy to comprehend, useful and applicable to everyday living. This
program will promote health and wellness and all of the wonderful benefits of a
strong, healthy, peaceful mind and body. This program will provide the tools
necessary for employees to start, and continue, their health and wellness journey.
These tools will be easily accessible and non-intimidating (Seaward, 2015).

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I am proposing that each day every employee is allotted a 15-minute

stretch/meditation period. They can take this time whenever they feel the need
for it throughout the work day. It can be broken up or taken all at once, whatever
the employee needs. This would enable people to recharge and regroup whenever
they feel sensory overload or overly stressed. I would like to propose that we put
together a health and wellness team, perhaps called The Wellness Warriors.
This would be a group of people that are passionate about helping others get
healthy and are creative in ways to achieve that. This team would be responsible
for setting up a variety of weekly workouts held in a designated indoor/outdoor
space, and for coming up with fun ways to get people fit, physically and mentally.
I propose holding contests/competitions each month, either between
employee/management or interdepartmental. They would be weight loss
challenges, step challenges, health trivia games, workout challenges, etc.
Incentives would vacation days, discounted gym memberships, fitbits, etc. I would
also like to see bulletin boards provided for health information exchanges, and for
people to record healthy milestones/goals they have achieved; a motivation board.
The office will have water coolers readily available, as well as a comfortable room
with private areas, relaxing music, and meditations, along with headphones. I
would provide different walking routes around and in the building that are well-lit
and safe, as well as bike racks in a well-lit area for people that choose to bike to
work (Seaward, 2015).

Journal Writing:
Place the entire journal within your resource guide resource guide with a
reference cited properly (Stahl & Goldstein, 2010). Total Points = 3

Unit Eight Journal Writing Assignment

Complete the Journal Assignment entitled: Explore: Creating Connection.

Directions are found on pages 161 through 163 of the Mindfulness workbook.
Upon completion of this Assignment, practice developing these qualities in
building stronger and healthier relationships.

This should be a minimum of one full page.

OPENNESS: I imagined the person sitting in front of me as my sister. She lives

with bipolar disorder and is a recovering alcoholic. She has struggled. My family
has struggled. I have struggled. Our relationship has definitely struggled. I still
get frustrated with her behavior. When focusing on interacting with her with
openness, I imagine starting our relationship new and fresh. I imagine us starting
over right where we are, without bringing the past into it. Learning who she is

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and what shes about now, right where she is in life. Being open to really getting
to know her again without being defensive, reactive, or judgemental.
EMPATHY: Being empathetic towards my sister would mean trying to put
myself in her shoes. I think to be able to deeply and truly empathize with her, I
would need to get in touch with my own feelings about my failures and my
struggles in life, and then relate those feelings to feelings that she experiences. I
know that she wants to be accepted, loved, and feel secure. So do I. I can
empathize with those feelings.
COMPASSION: I absolutely do desire to ease her suffering. I dont know what
it feels like to be a 36-year old woman struggling to start her life over after so
much loss and pain, but I can try to imagine. As our text suggests, imagining the
person as my child feeling frightened and pained, and considering how I would
comfort her, gives me a great sense of how I want to comfort my sister and show
her compassion. It really makes me want to protect her.
LOVING-KINDNESS: I do truly wish my sister well; however, it is easier said
than done. Showing her love and kindness by simply reaching out to her is a place
that I can start. I want nothing more than for her to be healthy and happy.
SYMPATHETIC JOY: I am always ecstatic when my sister achieves her goals. In
August she will have her 4 years of sobriety and I want to show her how proud of
her I am. She really has overcome great feats and I want her to experience true
joy for these accomplishments.
EQUANIMITY: My sister, regardless of her circumstances, deserves to be
treated with respect, dignity, and kindness. I may sometimes forget this in
moments of frustration and disappointment. I must remember this.

Summary

My relationship with my sister has been incredibly strained over the last 10
years. Through her alcoholism, suicide attempts, divorce, and everything that has
ensued, we have grown apart. I want her to be a better aunt to my children, but I
am realizing that it is not about what I want for her. I have to respect her and
meet her right where she is at. I just need to be understanding and thankful that
she is still with us. It was not long ago that we didnt think she would be here. So
I will cheer her on and I will offer support and I will empathize instead of judge. It
is not my journey, it is hers.

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Unit 9: Applying Stress: Critical Issues for

9
Unit

Management and Prevention to your

Professional Life
Information to Remember:
Key Learning Point: Take perhaps half an hour every day for self-exploration, whether in the form of
journal writing, art therapy, music therapy, exercise, or something else. Be selfish. Believe that you
deserve this time, and you will find it takes priority in your life (Seaward, 2015).
Key Learning Point: Search out and practice ways to help you achieve mental homeostasis by learning
how to either stimulate or desensitize your intellect, depending on its current state. Be attentive to
your emotional component as well, by being aware of emotional states as they arise. Learn to express,
not suppress, your emotions, but do it in a way that is both therapeutic and diplomatic. Take good
care of your body. Exercise it regularly. Feed it good nutrients, and get adequate amounts of sleep.
Give attention to your spirit by taking steps to enhance the maturation of your higher consciousness.
Practice centering, emptying, grounding, and connecting on a regular basis. Search for and fulfill
your purpose in life (Seaward, 2015).
Key Learning Point: Children, like adults, experience acute stress, but they have not yet learned to be
self-conscious about giggling or to suppress their tears. Before children are taught to conform to adult
expectations, they are rich in curiosity, imagination, and creativity. These and other characteristics of
young children can be relearned if we take the time to do so. Be like a child (Seaward, 2015)!!!
Total Points = 9

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Additional Information
Place additional information here important to your resource manual. This can come from the
Discussion Boards, Internet or the current curriculum. List at least one book, article, two websites,
video, PowerPoint Seminar presentation, Reading, or other material you want to include in your
resource guide. Identify your sources as primary or secondary sources.
Total Points = 5
A book that I must include here is What to Say When You Talk to Yourself. By Dr. Shad
Helmstetter. Shad Helmstetter shows the reader how to erase and replace past mental programs
with healthy, new programs that can be positively life-changing.
There is a website called HelpGuide.org that is a non-profit site to help people with stress
management and mental well-being. It guides those struggling with stress management through
coping strategies, stress prevention, and stress reduction (HelpGuide.org, 2016).

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References
List the full cited references in proper format under this section. A
complete list of references should be included for your manual. Place
references in alphabetical order
Must use proper APA format and style; section counts for [15 pts]. See
samples below:
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Boston, MA: Jones and Bartlett Publishers.
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
HelpGuide.org. (2016). Stress Management: How to reduce, prevent, and cope with stress. Retrieved
from http://www.helpguide.org/articles/stress/stress-management.htm

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