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KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and


Prevention

Stress Management and


Prevention Program
Resource Guide
1
KAPLAN UNIVERSITY

Stress Management and Prevention


Program Resource Guide

By

Melissa Mlakic

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

March 7, 2017
Table of Contents
UNI T 1 THE NATURE OF STRESS

Information to Remember ....................................................................................................4


Self-Assessment Exercises .....................................................................................................4
Journal Writing ........................................................................................................................5

UNI T 2 THE PHYSI OLOGY OF ST RESS

Information to Remember ....................................................................................................6


Self-Assessment Exercises .....................................................................................................6
Journal Writing ........................................................................................................................7

UNI T 3 PSYCHOLOGY OF STRESS

Information to Remember ....................................................................................................9


Self-Assessment Exercises .....................................................................................................9
Journal Writing ..................................................................................................................... 10

UNI T 4 PERSONALI TY TRAI TS A ND THE HUMAN SPI RITU ALI TY

Information to Remember ................................................................................................. 12


Self-Assessment Exercises .................................................................................................. 12
Journal Writing ..................................................................................................................... 13

UNI T 5 DEALI NG WI TH STRESS: COPI NG STRATEGI ES

Information to Remember ................................................................................................. 15


Journal Writing ..................................................................................................................... 16
UNI T 6 RELAXATION TECHI QU ES 1: BREATHI NG , MEDI TATI ON,

AND MENTAL I MAGER

Information to Remember ................................................................................................. 19


Self-Assessment Exercises .................................................................................................. 19
Journal Writing ..................................................................................................................... 20

UNI T 7 NUTRI TI ON AND STRESS

Information to Remember ................................................................................................. 22


Self-Assessment Exercises .................................................................................................. 23
UNI T 8 PHYSI CAL EXERCI SE AN D ACTI VI TY

Information to Remember ................................................................................................. 24


Self-Assessment Exercises .................................................................................................. 24
Journal Writing ..................................................................................................................... 25

UNI T 9 APPLYI NG STRESS: CRI TICAL I SSUES FOR MANAGEMENT

AND PREVENTI ON TO YO UR PROFESSI ONAL LIFE

Information to Remember ................................................................................................. 26

ADDI TI ONAL I NFORMATI ON


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REFERENCES
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1
Unit

Unit 1: The Nature of Stress


Information to Remember:
Key Learning Point: Understanding of Stress. In the first reading, we began to understand what stress
is and how it can affect a person.
Key Learning Point: Stressors. Understanding what stressors are and how they affect the human body.
Discussion on a bodys reaction to stress and the affects that it can have on ones health (Seaward.
2015).
Key Learning Point: Symptoms and warning signs of stress. Discussion on what to look for in stressed
humans such as warning signs of anxiety, nervous tendencies of humans, and possible trauma.

Self-Assessment Exercise:
The first assignment had us prioritize the four components of our well-being. These four components are
Mental, Emotional, Spiritual and Physical. We had to organized the components in order of which on had
the most effect on our stress level to the least.

Journal Writing:
Unit One Journal Writing

Complete the Journal Assignment entitled: How Stressed Are You? This exercise is

found on pages 11 and 12 of the Mindfulness workbook. Use these directions please. List

situations you have experienced on the left in which you can think through your levels of stress

from the start, midway and end. Use a rating scale of 1 through 10 for each column. Provide at

least 10 stressors; utilize all three types: eustress [good stress], neustress [neutral stress] and

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distress [bad stress]! At the end of the term you will prepare a stress resource manual. Revisit

these and imagine how you could have handled differently now that you have learned stress

prevention techniques throughout the term.

Situation Start Midway End


1. Working out 1 1 1
2. New Job 1 7 1
3. Wedding 1 10 2
4. Balancing check book 2 5 8
5. Family Additions 1 5 3
6. Sicknesses 8 4 1
7. Grocery shopping 2 1 5
8. Starting school 5 4 1
9. Selling home 6 8 8
10. Building new house 8 10 6

References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.

Burlington, MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

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2
Unit

Unit 2: The Physiology of Stress


Information to Remember:
Key Learning Point: Causes of stress: in this unit, we read about the causes that many people face of
stress. There are many different reasons people become stressed, from health issues to emotional
stress that one endures with family or friends to even work related stress and even self-esteem
stress.
Key Learning Point: Physiological effects: There are many different effects to the body that stress has
toward a human. It can go from the central nervous system all the way to the endocrine system.
Key Learning Point: Mind and Body Connection: Reading discussed the connection that the body has
with the mind and how it can create issues on its own. Discussed the way if we think negatively
then we create the negativity in our bodies.

Self-Assessment Exercise:
This exercise had us describe the difference between neuroscience and neuroplasticity as well as
diseases that occur with stress in the nervous system. Diseases that occur in the immune system with
stress. In the assignment, I mentioned the neuroscience center that is built in downtown Indianapolis
and the studies that they do in the research sector.

Journal Writing:
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

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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?

The amount of stress and anxiety varies from person to person. In some instances, some

people may feel that the stress of one event is more than others perception of the event. I work

in the healthcare field and have many people stressing over the results of labs that they see on

the portal, and jump to the conclusion that something is wrong with them and begin stressing

especially when they have not heard from us about them. This stress then gets put onto our

plates and causes an increase in phone calls that we have to return even though they have

appointments in the next few days.

How is stress or anxiety about work affecting your life?

In my line of work there is always stress and anxiety day to day. Many times I bring that

stress home just because it was stressful and hard to drop it at the door.

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

All in all, the stress in the world does not bother me as much as others. I tend to just let

everything run its course and not worry about others around me and focus mainly on my own

issues at hand.

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

This tends to not bother me since I have been following a Paleo diet for almost a year

now. This has become routine to me and no longer challenges me.

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

I tend to sleep for about 8 hours every night, The only issues I experience stress with my

sleep is on the weekends when I am woken up by the animals since they are needing food and

to go out.

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

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I have a hard time accepting the fact that I miss a day at the gym. I always give myself a

weekly goal and what I wish to follow. When I do not reach that goal I get mad at myself for it

since it is mainly from the fact I choose to sleep in rather than get up.

I understand that I have many areas that I can greatly improve, like not worrying so

much about the activity that I have day to day since my body needed to have more rest or the

fact that I could not let the stress of my patients at work get to me. The stress in my life that I

have encountered everyday can easily be let go of simply by practicing mindfulness or

meditation. Even yoga is helpful in this aspect, which I use to go to every Tuesday evening and

Saturday morning, but with my schedule, I am unable to attend. I have thought of practicing

yoga at home especially on days where I am extremely stressed.

References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.

Burlington, MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

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Unit

Unit 3: Psychology of Stress


Information to Remember:
Key Learning Point: Emotional consequences of stress: In the reading, there are many discussions of
the emotions that people go through during stressful events. Many people go through fear, anger
and sometimes joy.
Key Learning Point: Spiritual consequences of stress: In the reading, there are many different studies
that show different spiritual evolutions that some people go through. The are many types of
religions that are known around the world. These different cultures have many different coping
with the stress of day to day.
Key Learning Point: Coping techniques: In the reading and discussion, there are many different ways
that people can cope with the stress of day to day or even personal stresses. Discussion on the
mindful meditation practices that are free to people read and understand the process.

Self-Assessment Exercise:
In this exercise, discussion on the Tibetan way of mind and stress and the common theories that theorist feel
is the cause of constant stress. Discussed ways of coping with the stress in day to day life as well as what
happens being in a constant state of stress.

Journal Writing:
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

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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.

During this practice of Mindful Breathing, I was able to relax my thoughts and take the

time to be in the moment of the practice. I was able to relax my muscles and follow my breaths

to the point of having a clear mind. I was not thinking about what I needed to do after the

practice or how much laundry I needed to do or the problems at work I left for the following day.

I was able to relax and have no stress to worry about. I had the chance to be blissfully content,

with not a care in the world of what was going on around me.

This contentment of my mind, is something that I would love to be in a constant state like

I was for most of my days. There is a happiness that comes over me when I am in this state and

Im able to enjoy my life and my surroundings a lot more. This type of Mindful Thinking, reminds

me a lot of when I would go to yoga twice a week. There was always a happiness after every

practice and it lasted for a few days and then begin to diminish, but then it would be time for

class again.

Overall, I feel as if a weight was lifted off my shoulders for a few and was able to feel

lighter and have a little more energy than I did when I first started the practice. I was not as

tense as I was before practice. This feeling made me feel more flexible and stronger than before

the practice. This feeling is the same as when I was practicing yoga routinely. There was a

stronger presence within me and with repetition I feel that I would continue to grow in that

aspect due to the strength that I feel.

References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.

Burlington, MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

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New Harbinger Publications, Inc.

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4
Unit

Unit 4: Personality Traits and the Human


Spirituality
Information to Remember:
Key Learning Point: Impact of biological stress: In this reading, there are many stresses that occur
throughout the world that can cause stress on the body. There is the increase of allergies that can
cause stress for many during seasons including food allergies.
Key Learning Point: Role of stress from a global perspective: In the reading discussed the many
different types of personalities around the world that can affect the way people think of others.
There are many different of social influences around the world that can vary from type to type.
Key Learning Point: Self-esteem and stress management: Discussion on the way self-esteem can cause
more stress on the body due to the fact that many people compare themselves to others. There is
also stress on a person when they are too hard on themselves and that lowers the self-esteem on
people and that will cause more stress on the person.

Self-Assessment Exercise:
During this exercise, we were to describe what role self-esteem has on ourselves. We were to discuss how
relationships and values in our lives can cause stress on our bodies. We discussed the differences that we felt
between values, attitudes and beliefs. We also took a lifestyle and took it through the Prochaska stages, pre-
contemplation, Preparation, Action, and maintenance stages.

Journal Writing:
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

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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.

When I think about how my body responds to the feeling of fear, I feel a knot in my

stomach and lump in my throat. This makes me feel as if I have done something wrong and Im

anticipating something bad to always happen. I can also feel a cold sensation in my arms and a

numbness in my face as well. It makes me feel the anxiety level raise in the back of my mind.

There is an increase in my breathing rate due to the anxiety level increase,

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.

When I think of how I feel with confusion, I feel angry in a way. I dont like it when I am

unable to make things clearer to myself. I get frustrated with the confusion along with a sense of

not being able relay the issue or topic at hand. I would feel as if Im not smart enough to

understand the topic at hand.

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

grouchiness, grumpiness, rage.

When I think about how I am in an angered state, I tend to clench my jaw. I express my

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anger to let it out with whoever is around that understands the anger at hand. The spleen is also

related to anger or resentment and I get sharp pains right under the left side of my rib-cage

when I become angry. I will tend to lash out and be short with people around me when I am in

this state of mind.

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,

loneliness, misery, unhappiness, rejection.

When I think of how I feel with sadness, I tend to feel like a weight in my throat down to

my stomach. This feeling also brings tears to my eyes causing a numbness in my cheeks and

neck. Its a feeling as if there is a brick sitting on the back of my neck pulling me down. I

remember with sadness I would not talk to a lot of people just because I did not want to bring up

the situation again and feel the same thing over again. Many times, I would keep to myself and

not let the people around me know how I was feeling.

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

With the feeling of shame, I tend to feel defensive in a way. I would feel as if I would need

to prove myself of the embarrassment. It would make me feel as if I needed to go in a room and

just cry to let my emotions out. I would feel as if everyone was against me or laughing at me and

that I would have no one to turn to for help.

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

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liking, longing, warmth, sympathy, sentimentality.

When thinking of this emotion, I tend to feel a happiness surround me. I feel the fluttering

of my heart and butterflies in my stomach. This feeling makes me happy and smile. Many times,

I feel the need to just randomly think of the cause of love and it increases the fondness and

mood of the moment. I constantly think of the cause of the feeling and always refer back to the

moment of the feeling.

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

exhilaration, hope, optimism, pleasure, satisfaction.

This feeling causes me to smile and want to share my feeling with others. I want to be

able to help increase the moods of others while I am in this mood. I tend to want to ask others

about their days or have an increase in communication in general with people. This feeling

causes me to have a warmth throughout my body and I feel lighter than normal. I can feel a

light around me causing a brighter outlook on the day.

In conclusion, when sensing these different emotions, I could feel my moods change

when I thought about times that I had felt them. I brought back sad memories along with happy

memories. It is surprising on how the body responds to these emotions with just the thought of

moments that correlate with them.

References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.

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Burlington, MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

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5
Unit

Unit 5: Dealing with Stress: Coping Strategies


Information to Remember:
Key Learning Point: Positive Mindset: In the reading, we read about how keeping a positive mind
will help us cope with the stress that you encounter day to day. We learned about the effects of
the positive mindset that have on the body and stress elimination.
Key Learning Point: Humor and healing link: In the reading, we discussed the link between humor and
healing. There is discussion on the effects that humor has on the body and the help it has with
stressful issues.
Key Learning Point: Mindfulness: In the reading and journal writing, we practiced mindful meditation
and yoga that will help with the effects of stress. There is many different poses and meditation
practices that can be practiced day to day to help the mind and body forget the stress the world has
on them.

Journal Writing:
Unit Five Journal Writing Assignment

Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry 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.

Take some time to write about whatever came up for you mentally, emotionally and physically

when doing this practice for the first time.

When I practiced walking meditation, I had a very stressful and hectic day. This exercise

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helped me clear my mind and not worry about the issues. During this practice, I was able to relax

my shoulders which I had noticed it where a lot of my tension and stress are held. I was also able

to relax my jaws on which I noticed I do when I am stressed. I have noticed since starting this

class and practicing these exercises I have been more at ease with the way I handle my stresses.

I have felt that I am able to handle the stress a lot better than before, like when I was going to

Yoga twice a week. So far I have noticed that I have been in a better mood lately in general.

These meditation practices have been very helpful in calming my mind and helping me become

more at ease.

References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.

Burlington, MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

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6
Unit

Unit 6: Relaxation Techniques 1: Breathing,


Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Breathing techniques: In the reading and exercises, we discussed deep breathing
techniques and how to practice them. We also read about the positive effects of doing deep
breathing and how it relaxes a stressful state.
Key Learning Point: Mental Imagery: In the reading, we learned about mental imagery to place the
mind into a relaxation state. We learned about how guiding our minds into a place that is mentally
relaxing to us that will help us go into a peaceful meditative state.
Key Learning Point: Meditation: In the reading and exercise, we learned the benefits of meditation and
how it can help lower stressful states and allow us to escape the stressful state that we go into and
be able to allow our bodies to heal.

Self-Assessment Exercise:
In this exercise, we were to practice diaphragmatic breathing and discuss how effective it can be for our body.
We practiced mindful imagery and visualization of meditation, this allowed us to experience the positive
effects of the practice. We have also discussed the effects of the meditation on the mind and the body.

Journal Writing:
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.

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Mindful of how you interact with yourself?

During this practice, I listened to what I was telling myself and how I was treating myself for the

past week. There were many times that I was too hard on myself for no reason. I noticed that I

was setting very high standards for myself and almost unreachable goals. I was never once

complimenting myself or giving any positive feed-back. At work, there is a lot of drama that I

am around causing tension and stress to develop inside of me.

Seeds of suffering?

I noticed that a lot of my negativity came towards the issues with not looking thin enough or

muscular enough when I change in the mornings. I was always telling myself that Im fat and

pinch the rolls on my body. I would even, just like now, feel like my clothes are not fitting me

properly because I would have a pudge hang over. I work out almost every day and eat an

organic/Paleo diet. I would criticize myself when I would wean off my diet a little as well. I have

been dealing with a lot of family issues with my own family and my husband and taking the

issues on myself. I have also been working in a hostile environment at work where 2 of the girls

that I work with, for some odd reason do not like me and try their hardest to point out mistakes

that I have made.

Day-to-day life feelings of resentment?

I judge my body complexion on a daily basis. Whether it be my face and skin or it be the fact

that I would be bloating. I constantly wake up every morning telling myself that Im going to

change and Im going to get to the point of where Im happy. I will always veer off my set road

that day and begin to resent myself at the end of the day.

Reflection on writing?

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After writing this journal, I have noticed that I am very hard on myself and I need to learn to

love me for who I am and not what others expect me to be. It is hard when I dont feel my best,

but I know that I will never meet my goals completely at the same time.

References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.

Burlington, MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

21
7
Unit

Unit 7: Nutrition and Stress


Information to Remember:
Key Learning Point: Healthy eating: In the reading, we learned about the positive effects that healthy
eating can have on the stress level that many people experience with the emotional stress of our
bodies. We discussed the healthiness of the body and how it can be beneficial to the mind and
stress.
Key Learning Point: Eating habits: Creating heating eating habits can create a better stress level for
people due to the optimal nutrition that the body has to heal itself as well as functioning properly.
Poor eating habits and create more health problems that will increase the health issues cause more
stress on the body.
Key Learning Point: Physical exercise: Increasing the physical exercise will help the body function
higher and be able to metabolize the amount of oxidative stress that we encounter day to day. There
are many benefits to the increase of physical activity, but a lack of exercise can create your body to
not be able to function at the best of its ability.

Self-Assessment Exercise:
During this exercise of this unit, we practiced the art of lying meditation. During this practice, I did a sequence
of yoga before entering into the meditative state. This practice wanted us to reach a time of deep meditation. We
were to describe how it made us feel and how it made us feel after.

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8
Unit

Unit 8: Physical Exercise and Activity


Information to Remember:
Key Learning Point: Managing and preventing stress: In the reading, they discussed the techniques of
managing and preventing stress with physical activity. This reading helped us understand the
benefits of physical exercise and the stress that is resulted after physical activity.
Key Learning Point: Yoga and stress: In the relaxation of yoga practices, our reading discussed the
benefit of stress relief with different types of yoga practices. This practice of stress relief is the most
common practice in the world.
Key Learning Point: Physical activity and stress: In the reading, we were informed of the abilities that
physical exercise has on the body and the effect that it has on stress. There are some people that
find relaxation in the physical activity and some that it creates stress.

Self-Assessment Exercises:
During this exercise, we worked with a partner, we were to act as a consulting firm that is to create mindful
relaxation for a company. We were to have a detailed plan on how we would implement the practice into the
company and what we would need to achieve the most benefit of the mindful practice.

Journal Writing:
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.

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OPENNESS:

When I think about someone I care about in a position that I think differently, I try my

best to do understand what they are thinking. It is sometimes hard to understand some peoples

perspective on certain topics if you have a strong opinion. I would try my best to see their side

without having a bias opinion.

EMPATHY:

Working in the healthcare industry, I always practice empathy with my patients that I

come into contact with every day. We never know what others are going through and what they

have endured in order to get where they are at today. This practice allows people to try their

best to put themselves in other peoples shoes to know what they are going through. Many

times, people are not able to understand being diagnosed with cancer or having lost a loved one.

COMPASSION:

This is something that many people understand with a job or activity that they truly

enjoy. This type of thinking comes easy to most. There are so many things that people can have

compassion for, especially like my classmates going back to school to improve or change their

careers into something that they have compassion towards.

LOVING-KINDNESS:

This type of mindset comes easy for people as well. They can have loving-kindness

toward family members or even loved ones or friends that they care a lot about. This is also

shown in people with animals as well. You see these people that get emotional with romantic

movies and sad movies with animals getting hurt.

SYMPATHETIC JOY:

When I think of having this thought on a person I always tend to think of being excited

for them. Most recently my best friend got engaged and I had this feeling for her. She was there

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for me in my wedding and now I get to be there for hers. It is a feeling that I understand well. I

am a very sympathetic person in general which can be a good thing and a bed thing.

EQUANIMITY:

When I think of this mindset, it makes me comfortable. I am always in this state normally

with people that Im close with. If I dont have an issue with you then I will be genuinely nice. If

I have a problem with you or vis versa, I will not go out of my way to show them friendliness.

When I think of how I treat those with the cold shoulder and them just looking for someone to

show them kindness, I do feel bad since I dont acknowledge them.

Summary

After thinking about my actions and thoughts during these exercises, I have noticed that I

have some actions that are negative toward others and that I need to change them. I need to

take more time and listen to my own thoughts on the topic before I set motion. There are many

things that I dont think about how they feel or what others are going through with my

coworkers. There are a lot of things that people go through without others knowing what is truly

going on.

References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.

Burlington, MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

25
9
Unit

Unit 9: Applying Stress: Critical Issues for


Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Stress Management: In the reading, we discussed that the benefits stress
management can help with the day to day stresses that occur. Having a stress management
practice in place can be beneficial to anyone that encounters high stress daily such as healthcare
workers.
Key Learning Point: Implementing mindfulness: In the reading, we read that having a mindful
meditation practice daily will help in the health of a person. Implementing the practice can help
optimize the health status of many due to the relaxation and stress relief many endure.
Key Learning Point: Muscular Relaxation: In the reading, we found out that having a constant state of
muscle contraction causing stress on the body due to the tightening of the muscles in a constant
state. Practicing the muscle relaxation will help with the body reaching full relaxation.

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Additional Information
Mindful Yoga Therapy practices, this book has poses and sequences that are beneficial as well great
sequences for PTSD clients.

Head space app for the phone is a great guided meditation that you can use anywhere on your
phone.

Mindfulness-Based Stress Reduction Exercises, this website gives us 25 different ways to have
mindful-based stress reductions.

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References

Manafort S. Gilmartin R. (n.d.), MYT, Mindful Yoga Therapy, Give back yoga foundation.

Positive Psychology Program, (Feb. 2017), MBSR: 25 Mindful-Based Stress Reduction Exercises and
Courses. Retrieved from: https://positivepsychologyprogram.com/mindfulness-based-stress-
reduction-mbsr/

Weil. M (08/24/2015), What Mindfulness App Is Right for You? Huffington Post. Retrieved from:
http://www.huffingtonpost.com/marlynn-wei-md-jd/what-mindfulness-app-is-right-for-
you_b_8026010.html

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