Beruflich Dokumente
Kultur Dokumente
By
Melissa Mlakic
Kaplan University
March 7, 2017
Table of Contents
UNI T 1 THE NATURE OF STRESS
REFERENCES
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1
Unit
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
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
5
2
Unit
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.
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
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.
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
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
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
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
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3
Unit
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
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
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
10
New Harbinger Publications, Inc.
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4
Unit
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.
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.
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
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
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
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
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
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
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
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:
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Unit
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 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.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
18
6
Unit
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
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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
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
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.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
21
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Unit
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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Unit
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,
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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
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
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
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
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.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
25
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Unit
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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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