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

Mark Sowell

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

October 25, 2016

Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember...................................................................3 - 4
Self-Assessment Exercises.......................................................................4

UNIT 2 THE PHYSIO LOGY OF STRESS

Information to Remember........................................................................5
Self-Assessment Exercises.......................................................................6

UNIT 3 PSYCHOLOGY OF STRESS

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

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

Information to Remember........................................................................9
Self-Assessment Exercises.....................................................................10

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

Information to Remember......................................................................11

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

AND M ENTAL IM AGE RY

Information to Remember......................................................................12
Self-Assessment Exercises.....................................................................13

UNIT 7 NUTRITI ON AND STRESS

Information to Remember.................................................................14-15
Self-Assessment Exercises.....................................................................15
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY

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

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.................................................................18-19

ADDITI ONAL

INF ORM ATIO N .. ...................................20

REF EREN CES ................................................

.......21

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Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: Stress in contemporary times had various meanings according to the thought on the

human condition. Stress, according to Eastern Philosophies was thought to be an absence of inner

peace. However, stress in the Western culture was identified as a loss of emotional control. Serge

Kahili King, a noted healer explained that stress is any change that individuals experience. Stress

defined by Richard Lazarus, a researcher is when anxiety occurs due to events and responsibilities

surpasses one’s coping ability. They all represent something other than someone’s usual. (Seaward,

2015)

Key Learning Point: Three kinds of Stress: Eustress, is known as good stress and occurs when a person

finds a situation or circumstance motivating or inspiring. Then we have neustress, it’s not good or

bad stress but more of a stress these causes a response from your senses due to something that

happened. The final stress is distress and it is known as bad stress. There are two kinds of distress:

acute stress, which is intense and goes away quickly. The other distress is chronic stress which may

not seem intense but hangs around for an extended period of time. (Seaward, 2015).

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 Key Learning Point: There are four components of the wellness paradigm: Mental well-being- is capable

of gathering, processing, recalling and communicating information. Physical well-being is defined as

the optimal functioning of the body’s main physiological systems, such as respiratory, skeletal and

cardiovascular. Emotional well-being, being able to feel and express the full range of human

emotions and maintaining control instead of being controlled. Spiritual well-being- having a level of

maturity due to an insightful relationship with yourself and others, a strong value system and well

defined purpose in life. (Seaward, 2015).

Self-Assessment Exercise:
There are four components in the Wellness paradigm: spiritual well-being, mental well-being, emotional

well-being and physical well-being. I explained in which order their importance were in my life. I

expressed that I believed spiritual well-being to be one of the most important levels of our lives. I

listed physical well-being as the last in the wellness paradigm but having a sound mind and body are

essential in maintaining one’s health. (Seaward, 2015).

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Unit 2: The Physiology of Stress

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Unit

Information to Remember:
Key Learning Point: The endocrine system is comprised of a group of glands throughout the body to

regulate metabolic functions which require endurance rather than speed. The endocrine system is a

structure of four components: glands, hormones, circulation and target organs. (Seaward, 2015).

Key Learning Point: The nervous system can be divided into two parts: The Central Nervous System

(CNS) which is composed of the brain and spinal cord and Peripheral Nervous System (PNS) which

makes up all neural pathways to the extremities. The brain is also separated into three levels: the

vegetative level which is the lowest of level of the brain that consist of the reticular formation and the

brain stem. (Seaward, 2015). The limbic system, this is known as the midlevel portion of the brain

that controls emotions. And the highest and most unique level is the neocortex. This level of the

brain is the sensory information that determines something harmful or non-harmful and thoughts are

processed on this level.

Key Learning Point: There are several disorders related to the nervous system and some of the common

ones are: bronchial asthma, tension headaches, migraine headaches, temporomandibular joint

dysfunction, irritable bowel syndrome and coronary heart disease. These disorders usually occur due

to stress related conditions that have gone undetected or untreated. (Seaward, 2015).

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Self-Assessment Exercise:

3
Unit

We discussed the nervous system and how stress causes excessive secretion of

stress hormones. Also whenever our system doesn’t have a chance to rest it

could cause a negative reaction. However, stress does not only impact our

nervous system but can also have a negative impact on our immune system.

(Seaward, 2015).

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Viktor Frankl explains that logotherapy is an existential analysis and defines it as a

search for the meaning of life. He talks about stressors taking on different shapes and sizes. Frankl

compares little problems to small potholes on a dirt road that are avoidable but major problems are

stressors that cause interference on your life’s journey. (Seaward, 2015).

Key Learning Point: There are Anger Mismanagement styles. Somatizers, becomes the passive behavior

style over time that takes a toll on the body. The self-punisher, blames themselves for getting angry

with others. The Exploder is the individual that blows up around others as a way to control someone.

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 Underhanders, have a controlling attitude but in a subtle way. They target threats indirectly that might

have bruised their ego. (Seaward, 2015).

Key Learning Point: Smartphones, Dumb Messages. Due to today’s technology our society is suffering.

Communication with emotion, people receive messages and recognizing the senders emotional state.

Hiding behind technology, we no longer communicate face to face. Covering up the truth, allows use

an easy escape when we don’t want to talk with someone. These are just a few ways that technology

is affecting the way we communicate with others. (Seaward, 2015).

Self-Assessment Exercise:
Here was talked about suffering (stress) is believed to be the result from desires

that have strong connections and bonds. According to the Dalai Lama there

are two kinds of desire: desire for happiness and a desire for peace. It is also

believed that the mind has several strategies to handle situations and thoughts

that may be stress provoking. (Seaward, 2015).

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Unit 4: Personality Traits and the Human

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Unit

Spirituality
Information to Remember:
Key Learning Point: Type A personality is known as someone with a rushed or hurried lifestyle. Is also

associated with unresolved anger issues. Characteristics of Type A Personality are: Time urgency,

impatient; Polyphasia also known as the multitasker; Ultra-competitiveness, compare themselves to

others of their social status; and Manipulative control, the intimidator. (Seaward, 2015).

Key Learning Point: The Common Bonds of Human Spirituality are: Centering, when you take time to

do some soul searching. Emptying is a time to let go and do some cleansing. Grounding things

become clear and you are focused. And finally Connecting all these things come together as one.

You start to bond with others. (Seaward, 2015).

Key Learning Point: Personality consist of three factors and they are values which shapes and gives

meaning to our lives. Then we have attitudes which are our beliefs, perceptions and feelings

developed from our values. And our behaviors are actions, direct or indirect, that are influenced by

our conscious or unconscious thoughts. (Seaward, 2015).

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Self-Assessment Exercise:

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Unit

There are two levels of self-esteem, low self-esteem and high self-esteem. Some traits of someone

with low-esteem have stress type personalities, usually easy to become defensive and frustrated.

And someone with high self-esteem are aware of their self-worth and have goals and sense of

direction. Someone with high-self-esteem is independent and handles their responsibilities.

(Seaward, 2015)

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Just as there are more than one type of humor, there are four senses of humor.

Conventional, when more than one person laughs at something, in agreement that it is funny. Life of

the party, would be the class clown type person, the one who has the ability to get others to laugh.

The Creative is the one who comes up with jokes or funny events but may not always be willing to

share. And then you have the Good sport, this is the person that can laugh at jokes about them self

and not get offended (Seaward, 2015).

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 Key Learning Point: The three Good Time Management techniques are: Prioritization, arranging

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Unit

responsibilities in order of importance. Scheduling, the time you allow yourself to have a task

completed by. And Execution, having what is needed to complete your goal. (Seaward, 2015).

Key Learning Point: Acceptance: An Alternative choice. Often in life we are faced with situations we are

unable to control and when we encounter such moments, sometimes we just need to accept the

situation and move on. The Serenity Prayer, said Grant me the serenity to accept the things I cannot

change. Things don’t happen overnight but in time. (Seaward, 2015).

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Diaphragmatic breathing is used as a relaxation technique. In this technique you

breathe from the lower stomach or diaphragm rather than thoracic area. The steps used in this

technique are: Assuming a comfortable position, Concentrating and Visualization. These steps allow

you to reach a state of relaxation. (Seaward, 2015).

Key Learning Point: Color Therapy is exposure to color light and color imagery which is also another

technique used to promote relaxation. The color red appears to deal with emotional responses of

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 love, fear and anger. The color blue seems to be associated with calmness. Whenever someone feels

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Unit

tensed or frustrated, if they just close their eyes and picture something blue that individual starts to

become relaxed. (Seaward, 2015).

Key Learning Point: Mental imagery is when you have the ability to create images by the unconscious

mind. Mental imagery can be used anywhere especially in stressful situation but best learned in quiet

surroundings until someone has become proficient in the practice. (Seaward, 2015).

Self-Assessment Exercise:
Diaphragmatic breathing is deep controlled breathing. It involves movement of the lower abdomen. It is

a technique that is effective in the relaxation response. There are three steps in Diaphragmatic

breathing and they are: assume a comfortable position, concentration and visualization. (Seaward,

2015).

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Food provides more than one purpose. Food provides needed nutrients to our

bodies but also provides an emotional pleasure to our minds, especially when the taste is pleasing to

our palate. Many times food is abused due to stressful situations and then it becomes used as a

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 coping strategy. We eat food in celebration, to relax, when we are bored and sometimes we eat just

because it is there. (Seaward, 2015).

Key Learning Point: The balance of stress and nutrition is like dominos. And that is when one falls it’s

not usually long before another one does. This just an illustration of how stress can impact our

nutrition. Through not eating properly stress can compromise the body’s ability to rid itself of toxins

consumed from certain foods. Also compromises the ability to digest, absorb and metabolize

nutrients in the body. (Seaward, 2015).

Key Learning Point: Various foods that we eat leave toxins in our body and if monitored it can

reduce disease and illness from forming. In order to promote a sense of health and well-

being a person must (1) enhance the immune system and (2) decrease some of the toxins that

the immune system works to get rid of. Some steps would be: 1. Consume a good supply of

antioxidants, 2. Drink plenty of fresh, clean (filtered) water, 3. Consume a good supply of

fiber, 4. Decrease or eliminate the consumption of processed foods, 5. Decrease

consumption of pesticides, fungicides, herbicides, and fertilizers found on and in produce,

and 6. Eat organic produce and free-range meats whenever possible. (Seaward, 2015).

Self-Assessment Exercise:
In this section we did an exercise, Sitting Meditation. I sat back, relaxed and listened to the CD which

helped you think. After listening to the I expressed what my thoughts were. I discussed some of the

things I wanted to be in life and places I lived. I expressed that my plans were to enter into military

and I mentioned that I tried several things on my journey. Finally, I made a decision that the time was

now and I entered the military. I served in the Army for 21 years and it was one of the best decisions

of my life. (Stahl & Goldstein, 2010).

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Unit 8: Physical Exercise and Activity

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Unit

Information to Remember:
Key Learning Point: Yoga is defined as union. It is the union of the mind, body and spirit. There are

several types of yoga and they create levels if inner peace. A style of yoga is hatha, it focuses on

physical postures and they are integrated with pranayama which also called breathing control.

(Seaward, 2015).

Key Learning Point: In physical fitness there six components: Cardiovascular endurance,

muscular strength and endurance, flexibility, agility, power, and balance. Cardiovascular

endurance is the heart, lungs, and blood vessels functioning to supply oxygenated blood to

the working muscles for energy metabolism. Muscular strength works to exert maximal

force against a resistance. Muscular endurance is able to sustain repeated contractions over

an extend period of time. Flexibility allow a muscle group to be used throughout its entire

range of motion. Agility having maneuverability and coordination of gross and fine motor

movements. Power is the force time distance over time. And balance being able to sustain

equilibrium in motion. (Seaward, 2015).

Key Learning Point: FITT is the Conditioning Principle in physical fitness. F = frequency, how often you

exercise per week? I = Intensity, how challenging was it on a specific physiological system? T =

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 Time, how long did you session last? And T = Type, what kind of exercise did you do? (Seaward,

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Unit

2015).

Self-Assessment Exercises:
We were partnered with one of our classmates and we had to present a pitch to our partner for a Proposal

for Health and Wellness program. In our proposal we explained the reason for the program, the

benefits, cost, the timeline it would take to get the program started and the equipment we would need

for the program. (Seaward, 2015).

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Being connected, feeling that you belong and bonding are things that happen

through social contact, these things also contribute to one’s health. In today’s society there are

various groups available to show support to people for different reasons. There are supports for

Cancer which cater to family that loss someone due to cancer and cancer patient survivors. They are

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 there for emotional support. There is also Facebook which allows contact with olds, work groups and

so much more. (Seaward, 2015).

Key Learning Point: Forgiveness according to authors Sidney Simon and Suzanne Simon is acts of

pardon as an essential step in the resolution of major life stressors. Forgiveness is being able to let go

of a grudge towards someone for something they have done to you. It is when internal healing begins

and toxic thoughts and emotion are released. (Seaward, 2015).

Key Learning Point: Prayer and Faith. Prayer is the most commonly used coping mechanisms known to

human beings and also the oldest. It is a time when someone calls on higher for a divine intervention.

Faith is the belief of that all people have a connection with a higher power. (Seaward, 2015).

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Additional Information
Wellness at Work. Explains how disease in the workplace is a contributor to health related

expenses and that many businesses understand how wellness can be beneficial in the workplace. It

also points out that health programs consist of various functions, e.g., weight management, medical

screenings and an on-site fitness program. (CDC, 2015)

This article mention ways of handling stress. It also states that coping techniques are not all

positive coping responses and that we have to figure out what works for us. Some of the positive

coping responses are: listening to music, playing with a pet, laughing or crying or exercising. And

some of the negative coping responses would be: criticizing yourself, driving fast, smoking or

drinking alcohol. (WebMD, 2014).

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 References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).

Boston, MA: Jones and Bartlett Publishers.

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

Harbinger Publications, Inc.

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