KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention

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Program Resource
Guide

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

Stress Management and Prevention

Program Resource Guide

By

Chiqueta Harris

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

March 1, 2017
Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember........................................................................4
Self-Assessment Exercises........................................................................5
Journal Writing.........................................................................................5

UNIT 2 THE PHYSIO LOGY OF STRESS

Information to Remember........................................................................7
Self-Assessment Exercises........................................................................8
Journal Writing.........................................................................................8

UNIT 3 PSYCHOLOGY OF STRESS

Information to Remember.......................................................................13
Self-Assessment Exercises......................................................................14
Journal Writing........................................................................................14

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

Information to Remember.......................................................................16
Self-Assessment Exercises......................................................................17
Journal Writing........................................................................................17

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

Information to Remember.......................................................................23
Journal Writing........................................................................................23

UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,

AND M ENTAL IM AGE RY

Information to Remember.......................................................................27
Self-Assessment Exercises......................................................................28
Journal Writing........................................................................................28

UNIT 7 NUTRITI ON AND STRESS

Information to Remember.......................................................................31
Self-Assessment Exercises......................................................................32
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY

Information to Remember.......................................................................33
Self-Assessment Exercises......................................................................33
Journal Writing........................................................................................34

UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T

AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E

Information to Remember.......................................................................37

ADDITI ONAL INF ORM ATIO N

REF EREN CES

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Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: Stress has been linked to all of the leading causes of death, including heart disease,

cancer, lung ailments, accidents, cirrhosis, and suicide. Some health experts speculate perhaps as

much as 70 to 85 percent of all diseases and illnesses (Seaward, 2015, p. 3) are related to stressors

we face.

Key Learning Point: Practicing mindfulness allows you to become more mindful of your inner state

thoughts, emotions, sensations, and mental processes. You are able to sleep better, cope with stressful

situations more, improve your self-esteem, and renew your enthusiasm for life and work (Stahl &

Goldstein, 2010, p. 17).

Key Learning Point: To maintain balance, continuous exploration of my spiritual core will allow self-

reflection and attainment of goals. Releasing emotions on paper can result in clearer thinking and

forgiveness to move on (Stahl & Goldstein, 2010), while improving my overall health and well-

being. Poetry and journal writing has aided in me being able to relieve these day-to-day stressors,

instead of bottling my emotions inside.

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Self-Assessment Exercise:
The wellness model suggests total wellness is the balance, integration, and harmony of the

physical, intellectual, emotional, and spiritual aspects of the human condition. The four components

(mental, spiritual, physical, and emotional) of total well-being are so closely connected and interwoven, it is

virtually impossible to divide (Seaward, 2015, p. 20) them. No single entity can be affected without all

connecting parts similarly being affected. Maintaining balance of your wellness paradigm allows stressors

to be removed/blocked from interfering in your growth and overall well-being.

Journal Writing:
Stress is something experienced periodically throughout the day, but you must learn the correct

tools which can aid you in handling your stressor more effectively. Eustress is considered good stress

any stressor motivating you towards an optimal level of performance/health; neustress is any kind of

information/sensory stimulus perceived as unimportant/inconsequential; and distress, the

unfavorable/negative interpretation of an event (real or imagined) to be threatening, promotes

continuous feelings of fear/anger (Seaward, 2015).

How Stressed Are You?

Situation Start Midway End

1. Toxic/negative relationships with family and friends. 6
2. Finding new schools for my children who are currently 7
homeschooled.
3. Having a landlord who does not maintain the property. 10
4. Finding better housing by April 30, 2017. 10
5. Locating suitable resources/activities for my disabled son. 10
6. Wondering if my daughter is safe/when she will find her 9
light, and realize she is destined for greatness.
7. When my son gets very angry and deals with his 10
frustrations in a negative manner.
8. Finding a job/internship in my career field. 10
9. Being able to adjust in a new career without hands-on 10
experience.
10. Maintaining my health so I can always provide for my 10

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children.

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Unit

Stahl and Goldstein says when you weave mindfulness into your everyday life, it will help reduce

stress and anxiety, while guiding you to a life of greater compassion, health, peace, and well-being

(2010, p. 6).

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Dr. Richard Gerbers stress and disease model takes a more holistic approach by

believing the minds conscious and unconscious thoughts exist as energy surrounding and permeating

the body, with stress-related symptoms manifesting to disturb higher energy levels (Seaward, 2015).

The Gerber Model is a good fit for me to follow because earlier problems in life has resulted in the

breakdown of my mind, body, and spirit on numerous occasions. Seaward mentions how a

disruption in the harmony of frequencies, is said to eventually lead to illness and disease. A specific

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 thought coupled with an emotion cascades through the energy levels, resulting in an effect on some

aspect (2015, p. 71) of a breakdown in the body.

Key Learning Point: Stress is a perceived threat generated by the ego; and can manifest in a variety of

ways, including stereotyping, prejudice, discrimination, harassment, and physical harm (Seaward,

2015, p. 40). Stress-affected disorders include the common cold, herpes, hemorrhoids, delayed

wound healing, arthritis, and cancer development/progression (Seward, 2015).

Key Learning Point: Neuroplasticity is very important to the function of the brain through its ability to

change our neural connections in response to our experiences (Stahl & Goldstein, 2010). Meditation

has a significant effect on regions of the brain involved with empathetic responses, with mindfulness

practices using the social neural circuitry of the brain to help us become more attuned to self,

resulting in greater physical, psychological and social (Stahl & Goldstein, 2010, p. 31) well-being

overall.

Self-Assessment Exercise:
The brain is more powerful than we may give it credit for, with neglect of its cues for healing

resulting in a breakdown of the nervous system and immune system (Seaward, 2015). Participating

regularly in relaxation techniques can decrease stress levels, complications/occurrence of diseases and

mortality rates. It is important to always remember your nervous system controls all aspects of your

body, so if this system is out of sync, the remainder of your body will follow suit.

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Journal Writing:
Self-Awareness of Stress Reactions

Stress or anxiety has a way of affecting our lives, but it is all about how you deal with these

emotions. When things become too difficult or stressful to deal with, I file it away deep in my

mind so I do not have to be bothered with or reminded of a traumatic experience. However,

after some time, a huge stressor brings everything to the surface, causing a total shut down. It

is imperative to become aware of how stress impacts your life, as this is the first step towards

greater well-being and overall health.

People

It is difficult when the compassion and loyalty displayed towards others is not reciprocated.

Oftentimes telling myself everyone was not raised with Mothers morals and values, and what may be

common sense for me may not register in the brain of another. My entire circle of family and friends

underwent major construction, but those once phased out have slowly returned to my life after moving

back to my home state.

Personal relationships with my parents are irreparable, with a longing for love from them falling

on deaf ears. It is hard knowing your parents are still alive, but one is unable to separate religion and

how I disowned hers, while the other does not know how to love anyone else he does not have a

romantic relationship with. I often feel like an orphan, repeated rejection does a lot to a person

mentally, oftentimes causing other deep-seed emotions to surface in the future. As I already feel

alone, minus my children, I feel as though there is no place for me in Illinois anymore. I should have

never returned after graduating in 2015, and look forward to breaking free again from my stressors

and demons.

Work

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 As my studies are being obtained online in a new industry, prior stressors continuously surfaced in

regards to having enough experience to obtain an appropriate career. Recently I discovered I may not

be able to obtain my bachelor degree as anticipated June 2017, because financial aid funding has been

exhausted, even after asking in advance if everything was fine with my account. As finances were

already a stressor, it will now be difficult to pay out-of-pocket expenses for schooling, along with

moving by the end of April.

Once the news about school was received, I went into a zombie state where deep depression set in.

I began re-associating with certain people from my past, resulting in a lapse of judgement, which

caused a few unfortunate events. Upon dwelling on my behaviors over the week, I realized I had

given up and lost my zeal to continue with school. School has been everything for me, clouded vision

hindered the ability to see the light at the end of the tunnel, realizing this is an additional struggle to

make it out of my neighborhood and poverty. Breaking generational curses is all I want for myself,

and my children.

World

There is so much anger, frustration, hatred and injustice towards others in society, with judgement

consistently being passed on people/things they do not understand or care to gain knowledge on. The

world seems to be desensitized from showing emotions and/or compassion for fellow man if it does

not directly affect them. No one values the importance of preserving our ecosystem, with the result

being the deterioration of the world. Having an optimistic spirit of the world/environment improving

is what keeps me going, focusing on maintaining my values and beliefs without harmful actions, with

my children to display the same behaviors. Being able to shape my own destiny, despite who may or

may not be leading, is more exciting and beneficial in the long run.

Food & Eating Patterns

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 Adopting a pescetarian lifestyle these past three years has been remarkable, but lack of required

nutritional supplementation and healthier food alternatives in my new community, has caused

irregular food and eating habits. There are already limitations on what can be consumed, but items

thought to be safer for consumption, have also been the cause of various health conditions/ailments.

A new multivitamin was implemented into my daily regime, after having severe gastrointestinal issues

something told me to check the label, where gelatin was listed as an ingredient. This of course goes

against my beliefs and lack of reading the label caused illness where I was unable to eat for a few

days.

Recently, the CDC alerted consumers of a tapeworm found in Atlantic salmon. According to

Norton, the parasite known as the Japanese broad tapeworm, can grow up to 30 feet long in the

human body. Confirmation of the tapeworm has been found in wild pink salmon from the Alaskan

Pacific (2017 para. 2; 6), which is something consumed a few times weekly. It is difficult not

stressing about whether the foods consumed daily are causing my demise.

Sleep & Sleeplessness

For the past few months, my sleep patterns had improved, but lately my rest has been limited.

Thoughts are constantly racing through my mind and seem to be causing an overload on the brain.

Flashbacks of past failures and trauma either creep in during sleep, or are so rampant it causes

insomnia. Fears of becoming homeless again and not being able to provide for my children has been

my current stressor. Dreamcatchers have now been placed over my bed, with my son purchasing a

Buddhist figurine for me because he said it is all I talked about last term, when referencing my

newfound peace and balance. Regaining normal sleep patterns will also help diminish my migraine

headaches and lack of patience.

Exercise & Physical Activity

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 Lack of exercise and physical activity has caused exacerbations with arthritis and the

gastrointestinal tract. There are times when I am confined to the bed and/or house due to symptoms,

with constant feelings of weakness or as if my bones are going to break. When seeking medical

attention, the first remedy is to bombard you with muscle relaxers and other drugs which put me in a

zombie state, or either makes me fall asleep. It is mandatory to find a health club or other physical

activity to partake in, as my body is falling apart day by day. The 2008 U.S. Physical Activity

Guidelines says adults should participate in at least 150 minutes of moderate-intensity or 75 minutes

weekly of vigorous-intensity aerobic physical activity, or an equivalent combination of 60 minutes or

more daily of both; and partake in muscle-strengthening activities of moderate or high intensity,

involving all major muscle groups on 2 or more days weekly for substantial (ODPHP, 2017) health

benefits.

When your health suffers, energy is taken from the immune system and other important

physiological symptoms, leaving them less able to perform their functions (Stahl & Goldstein, 2010,

p. 27). Inadequate eating habits and physical activity has taken a toll on my body, an appointment

yesterday confirmed below range levels and a weight loss of 35 pounds. When I referenced my health

to Stephen Kings movie Thinner and felt as though I was dying from the inside out, people did not

understand or laughed. Now everyone is on panic mode because they are seeing complaints about my

health was valid.

Summary

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 It is imperative to become aware of how stress impacts your life, as this is the first step towards

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Unit

greater well-being and overall health. Remaining active and healthy, instead of being stagnant

or fearful of what you may realize through this self-assessment, can greatly improve the mind-

body-spirit connection. Mindfulness assists in recognizing there are choices in how you

respond to any stressful situation.

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Repeated episodes of stress can decrease memory by weakening hippocampal

brain cells. Chronic stress is thought to wither the fragile connection between neurons in this part of

the brain, resulting in brain shrinkage (Seaward, 2015, p. 49).

Key Learning Point: Anger is a form of communication revealing information about ones values and

personal constructs of importance; is used to assert authority, and strengthen or terminate

relationships; and is significantly associated with ulcers, colitis, arthritis, hypertension, coronary heart

disease, and migraine (Seaward, 2015) headaches. To deal with anger, you must first make yourself

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 aware of your thoughts, feelings and behaviors. Through journaling, include the time/date of the

episode, thought, feeling, action, and involvement. This action will allow patterns of behavior to be

tracked and modified (Seaward, 2015, p. 126).

Key Learning Point: Some ways in which you can improve your communication style is through:

establishing healthy boundaries by turning off devices and communicating your wishes to others;

maintaining polite eye contact with the person you are having a face-to-face conversation with;

keeping personal issues private by not airing dirty laundry on social media; and resolving any

miscommunication as it arises (Seaward, 2015), instead of choosing avoidance and making matters

worse.

Self-Assessment Exercise:
The purpose of the self-assessment exercise is to develop self-awareness of stress-prone and stress-

resistant personalities, being able to identify obstacles or roadblocks on the path to human spirituality.

Tibetan culture believes a tamed mind, detachment from desire and a connection to the higher mind

(higher self), sets the stage for healing and inner peace (Seaward, 2015). Four essential lessons from

Tibetan Buddhism which can aid in your own pursuit of happiness includes: getting intimate with your

mind; practicing compassion at every moment; connecting with others who support your journey; and

embracing, not fearing death. Effectively communicate what you will and will not accept in your life,

while still displaying loving-kindness to others.

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Journal Writing:
Mindful Breathing

Five-minute mindful breathing techniques, when utilized with the eight attitudes of mindfulness,

can aid in better understanding the importance of making them a part of your daily life. You

will also be able to see what changes occur in relationships within yourself, and others.

After participating in the Five-Minute Mindful Breathing exercise for the first time, there were

various mental, emotional and physical feelings which surfaced. It was difficult to detach from my

mind; once focused on riding the wave of my breath, stressful thoughts would creep back in, throwing

me off my square from focusing. It seems I became too focused, waiting on the voice to chime back

in which distracted me even further.

Emotions continuously flowed through the body as my stressors were trying to be released. One

minute I was smiling as optimism took over, showing me everything would be just fine, then a

heaviness would take over my body. I felt cold, sad and empty when old faithful (pessimistic spirit)

would show up and remind me it is not possible at all. Tears started flowing and I just wanted it to be

over. My back started to ache more, there was a tightness in the lower abdominal region which felt as

if someone was ringing out a wet rag. My chest also tightened as I felt like the darkness from

meditating was closing in on me. After everything was over, I felt so bad for not being able to remain

focused and utilize the eight attitudes of mindfulness beginners mind, nonjudgment,

acknowledgement, non-striving, equanimity, letting be, self-reliance, and self-compassion (Stahl &

Goldstein, 2010, p. 46).

Summary

Even if it is difficult to attain the goals you wanted from the mindful breathing technique, do not

be so hard on yourself and reassure yourself you are trying your best, and try again with an open

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mind. Once this practice becomes easier to utilize in your daily activities, you will be able to see how

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Unit

your relationship with yourself, others, and the world can be stress and anxiety free.

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: The personality types separating stress-prone from stress-resistant traits and

behaviors include: Type A behavior, codependent personality, helpless-hopeless personality, hardy

personality, survivor personality, and sensation seeker or Type R (Seaward, 2015) personality. My

total score from the Hardy Personality Profile: Test Your Hardiness questionnaire was 11, which

indicates I possess a hardy personality. Hardy personality is considered a stress-resistant personality

type, whose term was coined by Maddi and Kobasa. Characteristics of this personality type which, in

combination, seem to buffer against stress are control, commitment, and challenge (Seaward, 2015).

Key Learning Point: Survivor personality traits include acceptance (of the situation), optimism, and

creative problem solving. This personality type integrates the right-brain abilities of intuition,

acceptance, and faith with the left-brain skills of judgment and organization (Seaward, 2015).

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 According to Seaward, beyond the will to survive, intellectual flexibility is a foremost character

trait (2015, p. 159) of a survivor.

Key Learning Point: Maxwell Maltz suggests first working within before trying to change any external

features (Seaward. 2015), as you still may be unhappy with who you are as a person. Working within

means focusing on our positive aspects; shedding old beliefs, attitudes, and perceptions which trap

us in the mindset of low self-esteem; and learning to use your inner resources to move out of crisis

into creative opportunity (Seaward, 2015, p. 164).

Self-Assessment Exercise:
Learning to shift your mind frame can greatly decrease the stressors in your life. Creating new

goals and ambitions strengthens your ability to finding self-respect and pride. Self-esteem is

described as a sense of underpinning self-values, self-acceptance, and self-love; and thought to be a

powerful buffer against perceived threats (Seaward, 2015, p. 162). Having a strong value system and

associating with like-minded individuals, can influence your path in finding the meaning of life.

Behavior is described as any direct/indirect action based on a conscious/unconscious thought;

physical manifestations of an attitude based on a specific value; and can be considered health

promoting or impeding, with detrimental behaviors to ones health often targeted for change

(Seaward, 2015). Do not get discouraged or criticize yourself if your goals are not attained at the

same pace as another, each person must go through the Stages of Change at their own pace, for it to

truly be effective.

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Journal Writing:
Identifying Emotions in the Body

After completing the Journal Assignment entitled Explore: Identifying Emotions in the Body from

our mindfulness-based stress reduction workbook, a moment was taken to mindfully tune in to my

body and discover any physical sensations associated with strong emotions. This by far was the worst

meditation practice ever, I kept postponing doing this activity whenever I began typing my emotions,

and even asked a friend to stop by in case I had another episode but to no avail. I understand

identifying the emotions in your body can help heal you, but it caused extreme anxiety with the

constant flashbacks, which messed me up mentally, because some thoughts and emotions are too

horrific for me to conjure up again.

According to Burk, utilizing discretion if our words harm others, create tensions or causes

arguments is not all bad. However, it does cause a problem when silencing our own emotions

becomes so subconsciously embedded, it impacts our ability to even identify what we are feeling

(2014, 2; 4). Several emotions you may feel in the body are fear, confusion, anger, sadness, shame,

love, and joy.

Emotions

Neuroscientist Antonio Damasio, professor at the University of Southern California says, people

look at emotions as something in relation to other people, but emotions also have to do with how we

deal with the environment threats and opportunities where you need your body as well as your

mind (Doucleff, 2013, para. 16). Take inventory of the ways in which your body responds to

different emotions to help you better identify the emotion (Burk, 2014) you are feeling at the current

moment. Stahl & Goldstein says to allow yourself to experience these physical or emotional

sensations, allowing them to be as they are, without resistance or judgment (2010, p. 72).

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Fear

The emotions seeming more familiar when describing fear are anxiety, distress, edginess,

nervousness, panic, tenseness, fright, and feeling overwhelmed. Seaward says fear is a learned

response from one or more exposures to an event which resulted in some amount of physical or

emotional pain (2015, p. 135). Fear surfaced throughout my mind and body, such as: throbbing in

my brain; tightness in my throat, where it was hard to swallow; my chest began to ache, and SOB

developed; my body shivered, shaking profusely; tears streamed down my face; my fingers tightened

and tingled all over; numbness developed in my toes. Thoughts or images coming to mind was

bumping into my former abuser, as I felt these emotions the last time he tried making contact; and I

kept seeing my daughters face or receiving another disturbing call about something she has

done/something someone else has done to her.

Confusion

Emotions seeming more familiar to me is uncertainty, puzzled, mystified, perplexed, chaotic,

foggy, or unaware. Confusion manifests in the brain with it feeling as though it has been engulfed by

smoke, and thoughts/actions are now being questioned. My face twists, with my eyebrow slightly

raised. A shoulder shrug may occur, depending on the situation. Thoughts or images coming to mind

was trying to get to a destination, but being navigated incorrectly; someone telling me something

mind blowing, when I had interpreted it as something else or had lack of knowledge on the topic; and

my parents.

Anger

Emotions more familiar when I am angry include aggravation, agitation, annoyance,

destructiveness, disgust, frustration, irritation, grouchiness, grumpiness, and rage. It feels as though

my body is engulfed in a ball of fire; my jaws began to clench, and head felt as if it was going to

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explode. My hands felt heavy as lead, back and shoulders began to tense up and ache, and breathing

intensified. When I began moving around because my legs and arms felt numb and prickly, I could

hear my joints popping. Images or thoughts coming to mind as I read the anger emotion words was

wanting to destroy (mentally) everyone who has caused my rage to boil over. Being great to everyone

else but betrayal is reciprocated, does not sit well after feeling like a doormat. Blame and disgust was

felt for family, friends, parents and even myself for allowing certain circumstances to get me to this

level. According to Seaward, ingrained thoughts and behavior patterns associated with dysfunctional

anger must be unlearned and the energies of this emotion must be reharnessed for self-improvement

(2015, p. 129).

Sadness

All of the words listed alienation, anguish, despair, disappointment, gloom, grief, hopelessness,

insecurity, loneliness, misery, unhappiness, rejection seem familiar when describing this emotion.

My heart feels hollow, as if someone ripped it out of my chest; my shoulders begin to droop, with a

tightness generating from the shoulders to my back, and then down my legs. Tears develop, and my

stomach becomes uneasy (prior diagnosis of IBS). Thoughts or images which come to mind when

reading these emotion words are the loss of my uncle and both grandmothers, who made sure my

parents treated me like their child; not knowing if I will be able to graduate this year; will my family

and I be homeless again; and not having my daughter a part of our lives, as the devils playground/fast

life has become more important to her.

Shame

The words listed which seem more familiar when discussing this emotion is guilt, embarrassment,

humiliation, invalidation, regret, and remorse. Aches in my head and chest occurred, with my chest

tightening, and my stomach began to twist in knots. It felt as though I was naked and everyone was

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staring at me, my body began to shiver from coldness, and my lips trembled. Thoughts or images

coming to mind while reading these words was my current financial status and how I should be well-

advanced in my career by now. Guilt and remorse surfaced after realizing I allowed my fears to mess

up my grades (perfect GPA) by turning this assignment in late. Former partners surfaced in my mind,

and even though I was left with a blessing (children), I regret the lessons I had to learn from having a

relationship with them and not choosing more wisely as my children suffer for my decisions.

Love

Emotions seeming more familiar from the list of words include affection, caring, compassion,

desire, kindness, longing, warmth, sympathy, and sentimentality. A smile instantly surfaced on my

face, my body felt warm and tingly as if glowing. My heart felt as though it would burst through my

chest, in a good way. Even though I do not have rhythm (haaa), my soul kept with the beat of the

music which flowed through my mind. Images or thoughts coming to mind were of my children, and

the unconditional love they show to me, even when I do not show it to myself. The people who did

not know me but helped in my darkest hours, or as I like to call them, my guardian angels. Helping

others without expecting anything in return (i.e., recognition or monetary) are things I equate with

love which gives me life, as mine was almost taken away.

Joy

All the words listed amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm,

excitement, exhilaration, hope, optimism, pleasure, satisfaction - seem familiar when experiencing

this emotion. My mind is beaming with excitement, while my body feels as though it is floating and

blowing gracefully in the wind. There are no aches, pains or uneasy feelings in my body I felt free.

Images or thoughts coming to mind when reading these emotion words were my children running to

me and telling me how much they love me; how I felt when I attained my AAS degree, and the

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anticipation of feeling this emotion again when I can obtain my bachelors degree; knowing certain

5
Unit

people had to be removed from my life to excel and not block my blessings, even though it still hurts;

and early childhood when my relationship with Mother was spectacular.

Conclusion

Music had to played for me to finally complete this assignment, and I am glad it is over. When

you can take inventory of the various ways your body physically responds to different emotions, you

are better able to identify when you are feeling the emotion, and utilize tools to eliminate or embrace

them. The mind and body acts on one accord and should not be looked at as a separate entity, when

one is off-balanced, the other is affected. Feed the mind positive energy to produce a positive and

healthy body.

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Our attitude has a way of affecting human physiology in both a positive and

negative light. When stressed, feelings of immobilization, mental paralysis, and/or emotional

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 fatigue (Seaward, 2015, p. 211) can occur if proper coping management techniques are not

implemented.

Key Learning Point: Being positive proves you can satisfactorily cope with stress by having a peaceful

attitude to not merely survive, but thrive in the face of adversity. However, a negative attitude causes

avoidance of problems, inhibition of action, victimization, emotional immobility (worrying), hostile

aggression, and self-destructive addictive behaviors such as drinking, drugs and food binging

(Seaward, 2015).

Key Learning Point: Perceptions and attitudes play an important role with the interpretation of all

sensory information. Manipulation of stimuli and cognitive restructuring can convert negative

thoughts into neutral or positive (Seaward, 2015, p. 218) thoughts.

Journal Writing:
Mindful Self-Inquiry

Upon completion of the Mindful Self-Inquiry for Stress and Anxiety formal practice located in the

Mindfulness workbook, there were several feelings which affected me mentally, emotionally, and

physically when doing this practice for the first time.

Mindful Self-Inquiry

Mindful self-inquiry is an investigation into the nature of ones own mind and being. This inquiry

looks into physical sensations, emotions, and thoughts which may be contributing (Stahl &

Goldstein, 2010, p. 115) to your stress and anxiety. According to Goldstein, part of the process of

healing from our various mental and physical afflictions is learning how to do a 180-degree shift from

self-avoidance to self-inquiry. Allowing yourself to feel and acknowledge your worries, irritations,

painful memories, and other difficult thoughts/emotions can often help them dissipate and you the

opportunity to gain insight into what is driving your concerns (2011).

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 It is very difficult for me to stay focused whenever the male instructor voice surfaces, and due to

past experiences, I believe this is what hinders me from being as relaxed with meditation as I was in

the past just utilizing music and fragrances. After performing the Mindful Self-Inquiry for Stress and

Anxiety formal practice, so many feelings flowed through my mind and body. There was some

tingling in my right heel and right hand, especially in the fingers, like being a personal pin cushion.

Tightness was experienced in the lower back region and thoughts surfaced as to why I am continuing,

when I do not even know what lies ahead. The next thought was, well if you do not know what lies

ahead, then why be fearful of the worst.

Next, it felt as though someone was gripping me tightly by my ankles. The more I tried to free

from their grasp, the tighter it pulled me down. More questions started popping in my head, such as:

How are you going to move? Why does everyone I help abandon me once they get on their feet?

Will I ever truly be happy and not always struggling? My chest begins to ache sharp pains why

was I not given better parents, and do the issues I have with them result in how I feel about being a

parent?

My teeth begin to ache; I am not my hair stop stereotyping my naturalness and fearing my

dominant personality I have feelings too. Oh, the brain am I really crazy or do I not fit into your

box, so you ostracize me? Why do I take on the pain of the world, even when hearing stories of

unknown people? My throat begins to hurt; it feels as though my voice is being taken from me, once

again, I continuously must walk on egg shells. Always concerned about what will/will not offend

others, when I just want to speak the truth and be heard; they clearly do not care how their words hurt.

Was I such a bad person in the past, people never want to see me prosper and do something great

with IceSentual Elements, why do they have to continuously shut down and hate on every move I am

23
trying to make with my business? I always support everyone elses business endeavors, even

financially, but where is my support?

My fear is my other children will turn out like my eldest and not understand why I kept them away

from certain people/things in the world, and due to them being boys, I struggle harder to keep them

from being another statistic in the African-American community. I have a fear of failure; being

homeless again; relationships/abuse; (started crying) of having to accept scraps for the rest of my

life (could not stop crying for 6 minutes and had to take a break).

Will I continue picking men like Clyde (dad) or treating others like he does his plethora of women?

Or will I settle for less than I know I am worthy of, like Mother? Fear of eventually hurting a mate

with my actions or them hurting me and lying about it, is why I have chosen to remain in my bubble.

Being single allows me the freedom to not have to please someone else, deal with someone out of fear

of being alone for the rest of my life and be miserable, all while trying to keep up the faade for The

Jones. Why do some people never learn to love, while others do everything in their power just to be

loved?

Conclusion

In the beginning, it was very difficult dealing with all of my emotions, but being able to put my thoughts

on paper allowed me to visually see the fears and concerns which need to be addressed. Hopefully I can

continue resolving my fears in this manner, instead of running from them and placing them in my mental

file cabinet so I do not have to deal with the feelings.

24
Unit 6: Relaxation Techniques 1: Breathing,

6
Unit

Meditation, and Mental Imagery

Information to Remember:
Key Learning Point: Self-compassion has been referred to as the great unnamed epidemic, with so much

suffering stemming from people being too hard on themselves by having a lack of self-love and

compassion. A useful antidote and excellent means of cultivating inner healing can be achieved with

loving-kindness (Stahl & Goldstein, 2010) meditation.

Key Learning Point: Bandha is a series of respiratory contractions to unlock the cause of pain. Healers

suggest practicing diaphragmatic breathing, and combining it with imagery and breath work to

visualize inhaling and exhaling through the specific area, for relieving (Seaward, 2015) the pain.

Key Learning Point: Seaward says breathing is thought to be paramount to relaxation in nearly every

culture, especially Asian, where breath (prana or chi) is thought to give the body energy (2015, p.

374). The benefits of breathing can include decreased resting heart rate (RHR), promotion of feelings

of relaxation, decreased muscle tension, improved mental clarity, increased oxygen capacity in lungs,

and aid in dealing with the overload (Seaward, 2015) of stress.

25
Self-Assessment Exercise:
Diaphragmatic breathing involves movement of the lower abdomen and expansion of the chest,

which creates a calming effect (i.e., belly breathing in Lamaze), and can reduce pain. Three (3)

important steps which can assist you with engaging in diaphragmatic breathing are: assume a

comfortable position, concentration, and visualization (Seaward, 2015). Meditation can have positive

effects on the mind and body by reducing helping to fight off illnesses and infections (Life Time

Fitness, Inc., 2015). Repeated visualizations can be beneficial in achieving personal or professional

goals when you visualize every detail beforehand, can improve skill and increase performance, and

visualize becoming more self-confident (Martin, 2016). Breathing, Meditation, and Mental Imagery

can be very beneficial when practiced continuously by bringing balance to the chaos/stressors faced in

your day-to-day activities, also increasing assertiveness and self-esteem.

Journal Writing:
Is Your Body-Mind Happy?

Upon completion of the Journal Assignment entitled, Explore: Is Your Body-Mind Happy?,

unkind messages sent to myself were identified and turned around with positive affirmations. At

some point in our lives, we may not feel confident or happy with ourselves, but negativity is a sure

way of decreasing self-esteem.

Affirmations

An affirmation is usually a sentence or phrase you repeat regularly to make a formal declaration

to yourself and the universe of your intention for it to be the truth (Hogan, 2011, para. 2). Harra says

we cannot rely purely on thoughts, but must translate thoughts into words, and eventually into actions

manifesting our intentions. We must be very careful with our words, choosing to speak only those

which work towards our benefit and cultivate our highest good (2013).

26
Interaction

There are numerous times when I have sent myself unkind messages, but walk on egg shells with

how I talk to other people, and would not talk to them how I have talked to myself. Being aware of

how I talk to myself does increase stress, anxiety, and unhappiness. How can I be so supportive to

others, but lack loving kindness towards myself? You really do not stop to think about the things you

say, as my son is disabled I do not like to use certain words, but often say to myself you are having

another turtle (slow) moment or duh, you should feel like an ass right now all of which just made

my flesh crawl. My stomach felt as if someone was standing at the top of a cliff and dropped a huge

boulder in it; I became very fidgety, and my breathing became rapid, where I exhaled a lot and shook

my head in disbelief.

Seeds of Suffering

Thich Nhat Hahn talks about watering the seeds of our own suffering in his book Anger: Wisdom

for Cooling the Flames. Hahn says your mind is like a piece of land planted with many, different

kinds of seeds: joy, peace, mindfulness, understanding, and love; along with craving, anger, fear, hate,

and forgetfulness. These wholesome and unwholesome seeds are always there, sleeping in the soil of

your mind, with those watered more frequently growing strong (Sachs, 2009). If unkind messages

were not sent to myself, I would not frequently be watering the seeds of anger, fear, and hate.

Something which may be different in my life if I stopped doing this is being able to find a career

which I would be happy in, the ability to pay for school, and move by the end of April. I believe I am

blocking my own blessings because I am watering my unwholesome seeds daily, sometimes

numerous times a day.

Resentment

27
 In day-to-day life feelings of resentment may arise when encountering difficult people and

uncomfortable situations, but it is best to explore the positive qualities of a particularly difficult

person, and the potential reasons for this persons seemingly unkind behavior (Stahl & Goldstein,

2010, p. 152). Currently, my new neighbor and I are in conflict due to difficult communication, and

her actions have been uncalled for and very disrespectful. The individual is going through her own

stressful situations, and I believe she cannot lash out at whom is causing her frustration, so she saw

me as a meek neighbor and thought she could dump her anger on me. I do not know how it would

feel to bring an open heart and beginners mind to this situation where she is pressing my buttons,

because when I tried to display kindness, it was not reciprocated. Not extending my lease is the best

way I know how to deal with this issue, as I have bent over backwards to keep the peace. I will not

resent her anymore because I do not like the feelings and thoughts I get/have when I see her, and my

scale does not need to be tipped any further.

Reflections

I thoroughly enjoyed participating in the Explore: Is Your Body-Mind Happy? journal

assignment, especially learning how to water wholesome seeds, as I have a habit of overwatering

unwholesome seeds. I am ecstatic to see how my train of thought and actions towards others change

when I only bring positivity into my life. A true test will be not allowing my neighbors behavior to

diminish my light so much where I stoop to her level in a fit of rage.

28
Unit 7: Nutrition and Stress

7
Unit

Information to Remember:
Key Learning Point: Food provides necessary nutrients to our body, emotional pleasure to the mind, a

pacifier to calm nerves, and is often abused as a coping technique (Seaward, 2015). Once stressors

are triggered, it can affect your ability to digest, absorb, metabolize, and eliminate nutrients (i.e.,

carbohydrates, fats, proteins, vitamins, minerals, and water) because the bodys wisdom overrides

these processes during fight or flight (Seaward, 2015, p. 527).

Key Learning Point: According to Seaward, there is an alarming concern of soil used to grow crops with

severe depletion of its nutrients. This results in a loss of nutrient density in foods and people

experiencing effects of malnourishment even though caloric intake is much greater (2015, p. 530),

along with GMOs.

Key Learning Point: Emotional well-being is defined in the wellness paradigm as the ability to feel and

express the entire range of human emotions, and to control them, not be controlled by them. Until

you can recognize and validate the emotions, they cannot be expressed correctly. The ingrained

thoughts and patterns must be unlearned, and the energies of these emotions must be re-harnessed for

self-improvement (Seaward, 2015).

29
Self-Assessment Exercise:
Deepening your mindfulness practice with sitting meditation allows you to become more aware of your

thoughts and feelings, and more aware of habitual patterns of behavior which may not serve you well

(Stahl & Goldstein, 2010, p. 83). Sitting meditation often begins with mindfulness of breathing, where you

can learn a great deal about the nature of impermanence and life; experience firsthand the ever-changing

quality of your experience; and being open to go with the flow of life with less grasping and aversion, and

with a greater sense of space and freedom (Stahl & Goldstein, 2010). As mentioned by Seaward,

meditation is a way of detoxifying the mind from sensory bombardment, sensory overload, and the

multitude of daily distractions interfering with clear thinking (2015, p. 377). The first step in choosing to

do something different, allows you to see other possibilities do exist, to handle it more effectively and in a

positive fashion.

30
Unit 8: Physical Exercise and Activity

8
Unit

Information to Remember:
Key Learning Point: Incorporating physical exercise and activity on a continuous basis, is beneficial in

enhancing your health and longevity. Brain cell tissue, which is associated with memory,

multitasking, and attention span (Seaward, 2015), is also increased.

Key Learning Point: Yogi master Swami Rama cites the five (5) yoga paths as: karma yoga, the path of

action; bhakti yoga, the path of devotion; jnana yoga, the path of knowledge; kundalini yoga, the path

of spiritual awakening, an advanced form of meditation; and hatha yoga, the path of physical balance,

and perhaps most commonly practiced in America (Seaward, 2015, p. 401). To improve overall

health, yoga, primarily hatha (Seaward, 2015), has been a utilized method.

Key Learning Point: Six (6) components of fitness are cardiovascular endurance, muscular strength and

endurance, flexibility, agility, power, and balance. Sometimes, body composition is included as a

seventh component (Seaward, 2015, p. 516). Four (4) major factors making up the FITT principle

include: frequency, intensity, time (duration), and type (Seaward, 2015) of exercise.

Self-Assessment Exercises:
A successful workplace is not just about the bottom line; it also means creating a safe and healthy

workplace for all. When you utilize our wellness consulting firm, your organization can establish an

31
effective health and wellness program by aiding employees in reducing the negative effects of stress,

preventing and managing disease and/or illness, and enhancing productivity and job morale. Wellness

programs reduce healthcare spending attributed to preventable illnesses by 75 percent; reduce cost per

employee by 25 percent; and retention of wellness program participants can be two or more times better

(MINDBODY, 2017) than non-participants of the wellness program. Objectives which can be

accomplished if the program is executed effectively can also include: decreasing dependency on tobacco by

10 percent within 12 months of implementation; a minimum of 20 employees reducing their BMI by one

level within 6 months of implementation; and increasing regular (3 times weekly) use of the wellness center

within 6 months by 25 percent (SCHA, 2015). The total budget for this program should be three thousand

dollars ($3,000), as $2,612 is needed for expenses to implement this program for 37 hotel employees.

Successful participation and completion of the health and wellness management program tools, can also

improve cultural engagement, and the overall reduction of health care costs within the organization.

32
Journal Writing:
Creating Connection

In the journal assignment entitled, Explore: Creating Connection, my sons image was utilized

where I imagined him sitting in front on me. The description of each quality was reread, I

then closed my eyes to imagine looking at and interacting with my son, with a focus on the

particular quality. Upon completion of this journal assignment, practice developing these

qualities should be practiced to aid in the development of building stronger and healthier

relationships.

OPENNESS: Being open to seeing the other person and relationship as new and fresh, and the others

persons perspective (Stahl & Goldstein, 2010). My son lacks this quality and is more closed

off and apprehensive when meeting new people due to his disability. I too have slacked in

displaying this quality when I become defensive about something which has been said or done

to me. My son reminds me to listen first without judgement or overreacting before fully

knowing the details. I need to improve on not shutting down and closing myself off from

others if my perspective is not seen, and not let their views dictate my emotions.

EMPATHY: Identifying with anothers feelings emotionally putting yourself in someone elses

shoes (Stahl & Goldstein, 2010). My son has developed this quality from me where we take on the

emotions of others, which can be both a gift and curse. When you can be mindful of how another

person is feeling or the trials and tribulations they are facing, you are more prone to acting on this

quality without expecting anything in return.

COMPASSION: Combines empathy with an understanding of the other persons position and a desire

to ease their suffering (Stahl & Goldstein, 2010). My son also displays this quality because of learned

behavior, I always take on the pain of others and try to find ways to ease their distress. With certain

33
individuals, it has become second nature to identify when something is bothering them, even if they

say everything is fine and try to act as if things are normal. Initially I can show compassion for a

difficult person, but repeated unkind acts cause me to forget they may be going through a stressful

moment and using me to deflect their anger. As mentioned by Stahl & Goldstein, the person may

have experienced disappointments, failures and losses, with some of these wounds being so deep the

person may not feel safe (2010, p. 161) sharing them.

LOVING-KINDNESS: Truly wishing another well in being healthy, safe from harm, and free from

fear (Stahl & Goldstein, 2010). My son is genuinely concerned with my well-being on all levels, and

shows this quality towards those he has a connection to. I too can display this quality, even for those I

do not have a connection with, but find it harder to display with those causing strife in my life. Stahl

& Goldstein says loving-kindness can even be shown to difficult individuals by imagining them as

my own children, and considering how I would extend well-wishes (2010, p. 161) to them.

SYMPATHETIC JOY: Delighting in the happiness and joy of others, instead of being jealous, envious

or resentful (Stahl & Goldstein, 2010). At times my son and I have problems displaying this quality,

even if I am genuinely happy for the individual. However, we do not show resentment towards the

individual for their blessings. When dealing with a difficult person, I have been known to think or

even inform them of how karma will handle things accordingly. Stahl & Goldstein says to develop

this quality mindfully, realize inner resources are available to everyone and extend my wish to the

other person for joy to be accessed (2010, p. 161).

EQUANIMITY: Wisdom, an evenness and steadiness of mind comprehending the nature of change

(2010). My son does not have a problem displaying this quality, but I definitely have an issue treating

others differently off perception. To improve this quality, I must realize relationships have inherent

34
value, all human beings deserve to be treated with consideration, and imagine them as my children

9
Unit

who simply wants/needs kindness and love (Stahl & Goldstein, 2010, p. 161).

Summary

If I can remember to picture my sons image when needing to display the above-mentioned

qualities, I will be able to utilize mindfulness when faced with difficult individuals. When someone is

rude to me I know how it feels, implementing the Golden Rule is a great reminder of changing my

behaviors lacking interpersonal mindfulness. Always treat others the way you want to be treated,

without stipulations or excuses. Always remember fairness is a two-way street!!

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Suggestions for construction the best stress management program includes making a

habit of spending some quality time each day getting to know yourself; making a habit of reading

your emotional barometer (i.e., on average, people laugh 15 times daily); practicing the art of

35
 unconditional love; nurturing your creative skills; balancing all components of your well-being and

taking time to nurture them; and being like a child by exploring your curiosity, imagination, and

creativity (Seaward, 2015).

Key Learning Point: Fear of the unknown accompanies many formidable stressors, with lack of

information allowing the mind to fill in missing pieces with hypothetical facts/worst-case scenarios,

often perpetuating the stress response. To conquer the unknown, gather information about a specific

circumstance to process facts about a stressful event/situation, which can then be used to help solve

the problem and regain emotional stability (Seaward, 2015).

Key Learning Point: When thoughts become toxic, it can sour ones outlook on look and seep into other

aspects of ones personality, cause defensiveness and more vulnerability to stressors, and/or

perpetuate the cycle of victimization. Forgiveness can help you cope, being an internal healing

process where self-esteem is restored through de-victimization, toxic thoughts/emotions are diluted

and released, and the past can be forgotten with you coming to terms and finding peace (Seaward,

2015).

36
Additional Information
Primary Sources

The various stress and disease models include: The Borysenko Model, The Pert Model, The Lipton

Model, The Gerber Model, and The Pelletier Premodel (Seaward, 2015). The Borysenko Model

suggests regular practice of a relaxation technique, such as meditation or mental imagery, can bring

the entire immune system back into homeostatic balance (Seaward, 2015, p. 67).

Learning to forgive yourself and others is an essential (Seaward, 2015) anger management tool, as

all past grudges/guilty feelings will be able to blow in the wind. Self-esteem is a crucial cornerstone

37
of personality, with low self-esteem attracting stress, and high self-esteem repelling stress; and

consists of four components: connectedness, uniqueness, power (control), and models (Seaward,

2015, p. 166).

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to transport

oxygenated blood to the working muscles for energy metabolism; muscular strength is the ability to

exert maximal force against a resistance, while muscular endurance is the ability to sustain repeated

contractions over a prolonged period of time; flexibility is the ability to use a muscle group

throughout its entire range of motion; agility refers to maneuverability and coordination of fine and

gross motor movements; power is defined as force times distance over time; and balance is the ability

to maintain equilibrium in motion (Seaward, 2015).

Secondary Sources

The best slogan heard for managing stress is from Garson Kanin There are thousands of causes

for stress, one antidote to stress is self-expression (Jones, 2016). Stress can increase symptoms, such

as swollen joints, pain, and physical impairment (Davis, 2015) for those suffering with arthritis.

You can change your genes by making new ones, cannabinoids found in marijuana can make your

brain grow new cells (TED Talks, 2015), even though we have always been told it fries brain cells.

Choosing to refrain from stress can help nourish the skin, as stress can dry the skin follicles, also

causing problems with brittle/thinning hair.

The traditional Three Jewels of Buddhism consist of the Buddha (the example), the Dharma (the

path) and the Sangha (the community). Strong social support networks have been linked to lowering

stress levels and increasing longevity (Gregoire, 2014, para. 16; 18).

Personality types are important factors in determining stress, can explain how certain people

manage to function for years while handling huge amounts of stress, whereas others collapse after

38
several months under similar amounts of stress (Dumitru & Cozman, 2012, p. 34). For example,

introverts may get easily stressed due to having an anxious, pessimistic nature of their personal

structure where they tend to strive towards perfection. Whereas, those exhibiting high levels of

extraversion are engaged in emotion-based coping strategies, self-blame and avoidance (Dumitru &

Cozman, 2012).

Several flexible techniques to aid in coping with stress, or being hardy, include: separating yourself

from self-destructive and self-soothing thought processes, or critical inner voices; recognizing

negative traits in your parents and how you manifest these behaviors in your life; relinquishing self-

soothing behavior patterns (i.e., addictive behaviors and self-protective, inward approaches to life);

and developing your own moral compass by pursing the activities and people who make your life

meaningful (Firestone, 2012).

Attitudes can provide meaning (knowledge) for life; help communicate who we are, and may

make us feel good because we have asserted our identity; be rewarded by others when behavior is

socially acceptable; and protect our self-esteem or justify guilty (McLeod, 2014, para. 17).

Three main elements of self-compassion include: self-kindness vs. self-judgement, mindfulness vs.

over-identification with thoughts, and common humanity vs. isolation (Firestone, 2016, para. 6).

According to Firestone, fostering self-kindness allows you to steer away from judging yourself too

harshly, where you can return to this attitude any time life does not go your way; practicing

mindfulness reduces your tendency to ruminate on problems/negative forms of thinking which is not

conducive to real growth or change by helping you avoid the trappings of self-limiting/destructive

thought processes which often diminish motivation or initiative; and promoting a sense of common

humanity allows you to stop seeing yourself from a victimized or narcissistic vantage point, but

39
recognizing suffering/personal inadequacy is part of the shared human experience (2016) many others

may go through in life.

When practicing meditation daily, self-esteem increases, you acquire the ability to make decisions

aligning with your authentic feelings and desires, and allow for better self-regulation (Art of Living,

2017, para. 6). Other ways in which meditation can have positive effects on the mind and body

include: reducing anxiety and depression; improving attention span; reducing cortisol levels, which

supports a sharper memory, healthier weight, and better sleep; increasing telomerase activity by 30

percent, which decreases aging in cells; decreased pain intensity; creating a relaxation response,

lowering B/P, slowing heart rate, and improving heart health; reducing cancer episodes; and

increasing antibody levels, which helps the body fight off illnesses and infections (Life Time Fitness,

Inc., 2015).

Certain foods which can exacerbate the stress response include:

1. Coffee, as it releases cortisol and exacerbates anxiety and sleep problems, particularly in those

with panic disorders and social anxiety.

2. Diet soda and energy drinks contain caffeine and artificial sweeteners (i.e., aspartame), which

may reduce serotonin in the brain, and worsen symptoms in those with a history of depression.

3. MSG, which elevates brain levels of glutamate (i.e., flavored potato chips, cold cuts, beef

jerky, dressings, frozen dinners).

4. Hydrogenated oils/trans fat (i.e., non-dairy creamers, french fries, cookies, doughnuts,

mozzarella sticks) being linked to impaired blood flow to the brain, which is linked to

depression, anxiety, and other mental health issues.

40
 5. Refined carbs and high-fructose corn syrup (i.e., white pasta and bread, doughnuts, candy,

sugary drinks, ketchup), which wreck your mood by causing rapid spikes and dips in blood

sugar.

6. Alcohol is a diuretic, which leads to dehydration, causing impaired cognitive function and an

inability to focus; and is a depressant which tampers with the proper functioning of your

central nervous system, which is how you process emotions (Eckelkamp, 2016).

A new study suggests U.S. businesses pay almost $6,000 annually (i.e., costs of absenteeism, lost

productivity, smoke breaks, and health care costs) for each employee who smokes, compared to the

cost of employing a person who has never (Berman, 2017, para. 1; 3) smoked cigarettes. Barney-

Villano says full-time workers who are overweight/obese and have other chronic health conditions

miss an estimated 450 million additional days annually compared with healthy workers, costing U.S.

employers $153 billion in lost productivity (2012) annually.

Starting a garden on-site for the employees will aid in relieving stress, finding an alternative to

smoking, and decreasing obesity through more nutritious meals. According to Nemes, a garden can

encourage bonding with coworkers which can increase teambuilding, and improved productivity

(2014); and you can also display corporate social responsibility (CSR) by donating produce to the

community for homeless shelters or food pantries.

Mind-body programs/practices (i.e., yoga, meditation, massage, qi gong, and tai chi) can support

smoking cessation by increasing cognitive control, reducing reactivity to smoking cues and nicotine

withdrawal, providing a method to cope with stress and cigarette cravings, and enhancing mood and

quality of life. Lifelong aspects of these practices can reinforce non-smoking once treatment ends

(Carim-Todd, Mitchell, & Oken, 2013).

41
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