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Running head: STRESS MANAGEMENT 1

Stress Management

Shauna Cheney

Kaplan University

HW499
Professor Davis
May 10, 2017
STRESS MANAGEMENT 2

Unit 5 Complementary and Alternative Medicine Class-Stress Management

Course Syllabus

HW-256

General Information

Instructor: Shauna

Email: shaunacheney@student.kaplan.edu

Course Meetings: Thursday 6:30pm-8:00 Community Center

Credit Hours: 1

Prerequisites: None

Course Description

This course will provide attendees with the basic concepts associated with stress including

causes, symptoms, and health implications. In addition, this class will teach basic stress

management techniques and provide students with practical demonstration activities. Each

student will be required to participate in classroom discussions, exercises, and self-reflective

journaling. This course will be based on Complementary and Alternative forms of stress

management and will not provide the basic understanding of Western Medical approaches

available. This course is not intended to cure stress but merely to help participants to recognize

and manage the symptoms.

Course Objectives

1. To understand the basics of stress and the root causes


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2. To understand the symptoms that are manifested with an increase of stress

3. To learn the warning signs and health implications resulting from stress

4. To understand techniques to reduce stress and manage the symptoms

5. To learn specific stress reduction techniques and how to apply them in daily life

6. To have a better understanding of what resources are available on stress and where to go for

help

Recommended Material

Lester, E. (n.d.). The Little Online Book of Stress Management [e-book].

http://www.hypnos.info/book2/book2.html

Grading

No grade. Pass or no pass for participation and attendance.


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Class 1

Outline:

15-Minute Introduction and Stress Test

20-Mintue Lecture

10-Minute Discussion

5-Minute Stress Diary

20-Minute Video

20-Minute Follow-up Discussion Practice Exercise

Handouts

15-Minute Introduction and Stress Test

Each person share something about yourself and how you see stress affecting your life

and the lives of those around you?

Share with the group what your stress level is from 0-10 and how you hope this class will

help you?

Each person take a few minutes to take this stress test. The test will be repeated at the end

of the class too. http://www.stress.org.uk/individual-stress-test/

20-Lecture Outline Key Points:

What is stress?

Definition

Causes of stress

Symptoms of stress
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10-Minute Discussion Questions

What do you think are the main causes of stress in your life?

What symptoms do you most often experience? Which are the most uncomfortable?

5-Minute Stress Diary Time

Take five minutes to write your feelings, experiences, thoughts, and ideas about stress in your

life. No one else needs to read this. Write about stress and how it makes you feel. Write down

your stress level at this time. Write how stress is positively or negatively affecting your life.

Write ways you think you could manage your stress right now. Express yourself freely and

allow this diary to be therapeutic for you.

20-Minute Video

Breathing 5 Minutes https://youtu.be/EYQsRBNYdPk

Guided Imagery Meditation https://youtu.be/qcdbCphVa1g

20-Minute Follow-up Discussion and Practice Exercise

What did you think of those videos?

How could they help you?

Guided breathing exercises and guided imagery meditation practice

Handouts

1. http://www.stress.org.uk/wp-content/uploads/2016/04/Stress-Guide.pdf

2. https://www.anxietybc.com/sites/default/files/CalmBreathing.pdf

3. https://caps.byu.edu/sites/default/files/pdfs/stress_management/managing_stress_worksh

eet.pdf
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4. https://www.prevention.va.gov/mpt/2013/docs/managestressworkbook_dec2013.pdf

Class 2

Outline:

20-Mintue Lecture

10-Minute Discussion

5-Minute Stress Diary

20-Minute Video

30-Minute Follow-up Discussion and Practice Exercise

Handouts

5 Minutes- Questions

Lecture Outline Key Points:

Health implication of stress

Physiological responses of stress

Chronic diseases associated with stress

Stress statistics. How many people suffer from stress?

10-Minute Discussion Questions

Do you think your mind, body, and emotions are affected by stress?

Do you think stress is taken into consideration in Western Medicine?

Do you think more education on stress should be required in the school systems?

Do you think stress needs to be addressed in the workplace?


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10-Minute Stress Diary Time

Take five minutes to write your feelings, experiences, thoughts, and ideas about stress in your

life. No one else needs to read this. Write about stress and how it makes you feel. Write down

your stress level at this time. Write how stress is positively or negatively affecting your life.

Write ways you think you could manage your stress right now. Express yourself freely and

allow this diary to be therapeutic for you.

20-Minute Video

Progressive muscle relaxation

Video 1 https://youtu.be/oV_ebOzX8OA

Video 2 https://youtu.be/ihO02wUzgkc

Handouts

1. https://www.apa.org/helpcenter/stress-facts.pdf

2. http://www.cci.health.wa.gov.au/docs/ACF3C8D.pdf

3. https://www.nimh.nih.gov/health/publications/stress/5thingsshldknowaboutstress-508-

03132017_142898.pdf

4. http://www.guysandstthomas.nhs.uk/resources/patient-

information/cardiovascular/jacobsons-progressive-relaxation-technique.pdf

5. http://success.oregonstate.edu/sites/success.oregonstate.edu/files/LearningCorner/Tools/st

ress_management_strategies.pdf

30-Minute Follow-up Discussion and Practice Exercise

What did you think about the videos?


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Have you tried progressive muscle relaxation before?

How could this stress reduction technique benefit you?

Progressive muscle relaxation demonstration and practice.

5-Minute Questions

This is the close of our second class; what questions do you have so far?

Class 3

Outline:

5-Minute Follow up Stress Test

20-Mintue Lecture

10-Minute Discussion

5-Minute Stress Diary

20-Minute Video

Handouts

30-Minute Demonstration and Practice Exercise

Class Conclusion

5-Minute Follow up Stress Test

http://www.stress.org.uk/individual-stress-test/

20-Minute Lecture Outline Key Points:

Benefits of managing stress

Stress reducing techniques


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Stress reducing methods and therapies

Benefits of Yoga

10-Minute Discussion Questions

What stress reduction methods have you tried?

What methods of stress reduction would you like to try?

List 3 things you could change now to improve your stress level?

5-Minute Stress Diary Time

Take five minutes to write your feelings, experiences, thoughts, and ideas about stress in your

life. No one else needs to read this. Write about stress and how it makes you feel. Write down

your stress level at this time. Write how stress is positively or negatively affecting your life.

Write ways you think you could manage your stress right now. Express yourself freely and

allow this diary to be therapeutic for you.

20-Minute Video

Video yoga https://youtu.be/NJeSbfL-CzY

Handouts

1. http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/

image/ucm_300690.pdf

2. https://www.warrelatedillness.va.gov/WARRELATEDILLNESS/clinical/integrati

ve-health/ca/chair-yoga-handout.pdf

3. http://wellnessproposals.com/wellness-library/stress-management/stress-

management-handouts-vol-1/
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4. http://www.altmedrev.com/publications/17/1/21.pdf

30-Minute Demonstration and Practice Exercise

Yoga instructor volunteer will take class through a Yoga practice and help beginners to

perform Yoga poses successfully.

Class Conclusion

Summary of what was covered in class. Goal setting.


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References

Amber, W. Li & Goldsmith, PharmaD and Carroll-Ann. (n.d,). The effects of yoga on anxiety

and stress [pdf]. Alternative Medicine Review, 17(1). Retrieved from

http://www.altmedrev.com/publications/17/1/21.pdf

American Heart Association. ( 2015). How can I manage stress? [pdf]/ Retrieved from

https://www.heart.org/idc/groups/heart-public/@wcm/@hcm/

documents/image/ucm_300690.pdf

American Psychological Association. (n.d.). How stress affects your health [pdf]. Retrieved

from https://www.apa.org/helpcenter/stress-facts.pdf

Anxiety BC. (n.d). Calm breathing. Retrieved from

https://www.anxietybc.com/sites/default/files/CalmBreathing.pdf

Center for Clinical Intervention. (n.d.). Progressive muscle relaxation [pdf]. Retrieved from

http://www.cci.health.wa.gov.au/docs/ACF3C8D.pdf

City of Hope. (Producer). (2014, December 14). 15 minute guided imagery meditation exercise

[Video file]. Available from https://youtu.be/qcdbCphVa1g

Connelly, M. (Producer). (2015, July 23). Progressive muscle relaxation training [Video file].

Retrieved from https://youtu.be/ihO02wUzgkc

Emory University. (Producer). (2013, November 4). Take 5 progressive muscle relaxation

[Video file]. Available from https://youtu.be/oV_ebOzX8OA


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Guys and St Thomas NHS Foundation Trust. (2016). Jacobsons progressive relaxation

technique [pdf]. Retrieved from http://www.guysandstthomas.nhs.uk/resources/patient-

information/cardiovascular/jacobsons-progressive-relaxation-technique.pdf

Lester, E. (n.d.). The Little Online Book of Stress Management [e-book]. Retrieved from

http://www.hypnos.info/book2/book2.html

National Institute of Mental Health. (n.d.). 5 things you should know about stress [pdf].

Retrieved from https://www.nimh.nih.gov/health/publications/stress/

5thingsshldknowaboutstress-508-03132017_142898.pdf

Oregon State University. (2011). Stress management strategies [pdf]. Retrieved from

http://success.oregonstate.edu/sites/success.oregonstate.edu/files/LearningCorner/Tools/

stress_management_strategies.pdf

PsycheTruth. (Producer). (2014, July 14). Beginners yoga for relaxation and sleep, flexibility

stretches for stress, anxiety and pain relief [Video file]. Available from

https://youtu.be/NJeSbfL-CzY

Stress Management and Biofeedback Services. (n.d.). Managing stress worksheet [pdf].

Retrieved from https://caps.byu.edu/sites/default/files/pdfs/

stress_management/managing_stress_worksheet.pdf

Stress Management Society. (2017). Individual stress test. Retrieved from

http://www.stress.org.uk/individual-stress-test/

Stress Management Society. (2016). Taking you from distress to de-stress [pdf]. Retrieved

from http://www.stress.org.uk/wp-content/uploads/2016/04/Stress-Guide.pdf
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Therapist Aid. (Producer). (2014, September 19). How to deep breath [Video file]. Available

from https://youtu.be/EYQsRBNYdPk

U.S. Department of Veteran Affairs. (2013). Manage stress workbook [pdf]. Retrieved from

https://www.prevention.va.gov/mpt/2013/docs/managestressworkbook_dec2013.pdf

War Related Illness & Injury Study Center. (2013). Reduce stress with 10 minutes of chair

yoga [pdf]. Retrieved from https://www.warrelatedillness.va.gov/

WARRELATEDILLNESS/clinical/integrative-health/ca/chair-yoga-handout.pdf

Wellness Proposals. (2013). Stress management handouts vol.1. Retrieved from

http://wellnessproposals.com/wellness-library/stress-management/stress-management-

handouts-vol-1/

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