HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

1
Stress Management and Prevention
Program Resource Guide

By

LaTiffany Porter

HW410: Stress: Critical Issues in Management and Prevention

Date of Assignment

7/23/2019
Table of Contents
UNI T 1 THE NATURE OF STRESS

Information to Remember .....................................................................................................................3

Assignment................................................................................................................................................3
Journal........................................................................................................................................................4

UNI T 2 THE PHYSI OLOGY OF ST RESS

Information to Remember .....................................................................................................................5

Assignment................................................................................................................................................5
Journal........................................................................................................................................................6

UNI T 3 PSYCHOLOGY OF STRESS

Information to Remember .....................................................................................................................8

Assignment................................................................................................................................................8
Journal........................................................................................................................................................9

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

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

Assignment............................................................................................................................................. 11
Journal.................................................................................................................................................... .13

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

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

Journal..................................................................................................................................................... 15

UNI T 6 RELAXATION TECH NI QUES 1: BREATHI NG, MEDI TATI ON,

AND MENTAL I MAGERY

Information to Remember .................................................................................................................. 17

Assignment............................................................................................................................................. 17
Journal..................................................................................................................................................... 18

UNI T 7 NUTRI TI ON AND STRESS

Information to Remember .................................................................................................................. 20

Journal..................................................................................................................................................... 20
UNI T 8 PHYSI CAL EXERCI SE AN D ACTI VI TY

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

Assignment............................................................................................................................................ .22
Journal.................................................................................................................................................... .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 .................................................................................................................. 27

ADDI TI ONAL I NFORMATI ON

........................................................................................................................................................... 28

REFERENCES
........................................................................................................................................................... 30

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Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: “Stress is the experience of a perceived threat (real or imagined) to one’s mental,
physical, or spiritual well-being, resulting from a series of physiological responses and
adaptations” (Seaward, 2018, p.2). Stress can stem from a number of things good or bad, humans
tend to relate more to the bad stress which can affect one’s health in the long run.
Key Learning Point: There are three types of stressors bioecological influences that triggers outside
awareness, psychointrapersonal influences that triggers mental processes and social influences
that triggers environmental spaces (Seaward, 2018). These influences can bring both good and
bad vibes however, at the end of the day we have the power to turn these triggers off and on with
changing our mind set.
Key Learning Point: Things like deadlines, papers, projects, money woes and deciding career path 7
days a week can cause burnout, insomnia and an unstable foundation to life. This is called college
stress, a difficult balancing act often times causing frustrations due to lack of time on top of
everything else (Seaward, 2018).

Assignment:
According to (Seaward, 2018), “The approach to total wellness is the balance, integration, and
harmony of the physical, intellectual, emotional, and spiritual aspects of the human condition” (pg.
21).
• Mental well-being: The ability to gather, process, recall, and communicate information.
• Physical well-being: The optimal functioning of the body's eight physiological system (e.g.,
respiratory, skeletal).
• Emotional well-being: The ability to feel and express the full range of human emotions and to
control these feelings, not be controlled by them.
• Spiritual well-being: The state of mature higher consciousness deriving from insightful
relationships with oneself and others, a strong value system, and a meaningful purpose in life.
Wellness is defined as a good trait and the opposite of wellness is illness, that is defined as a bad
trait which can be caused by stress, stress is a growing factor portraying worse than good. According
to Stahl & Goldstein (2010), “millions of people suffer and live with the challenges of stress every

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day, whether from day -to-day events, pain, illness, difficult life events, or, perhaps most typically, a
combination of factors” (pg.51). The following effects come as symptoms of stress on the four
components of wellness, mental well-being has clouded decisions and communication, physical well-
being vital functioning systems slow down causing damage to the body, emotional well-being is
clouded and challenged by the most powerful chemical balance that interacts with self and others
and spiritual well-being does not allow full potential to elevate and receive possibilities and
opportunities.
Environment well-being is another component to wellness and can be affected by stress, due to a
number of factors in your surrounding areas (daily, non-daily) such as work and home. To reduce and
avoid mood influencers, individual should look into changing their demographic, economic status,
culture, job and be prepared for challenging situations.
Moving forward the effects of stress can be detrimental to one’s health if prolonged, to maintain
or balance your wellness and keep stress levels at bay, The Center for Disease Control (CDC) suggest
the following important steps:
• Take care of yourself
-eat healthy, well balanced meals
-exercise on a regular basis
-get plenty of sleep
-give yourself a break if you feel stressed out
• Talk with others
• Avoid drugs and alcohol
• Take a break
(Center for Disease Control, 2018).
(Seaward, 2018).

Journal:
Situation Start Midway End
Completing my To-Do-List for the day or week early 3 2 2
Passing my classes as a full-time student and full-time 9 9 9
worker
Procrastinating on my schoolwork a day or two before it’s 10 8 5
due
Project deadlines at work on top of normal duties 8 8 6
Trying to catch up on work so I can attend family and friend 7 5 2
outings without canceling
Large crowds with familiar and unfamiliar faces at night 7 5 4
Losing/ Misplacing belongings (Money, Clothing, Jewelry 6 3 2
etc..)
Unknown Medical and Credit card bills 10 7 2
Bill/Debt collectors (that want their money now) 10 4 2
Overthink problems, situations and questions 9 5 2
(Stahl & Goldstein, 2010).

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 2
Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Things like deadlines on top of backed up task and projects, lack of
communication, and lack of accountability day after day from 8am-4pm can cause burnout. This
is called occupational stress, not for the weak or the strong and unfortunately due to how
demanding jobs are of their employees, Seaward (2018) said there seems to be slowing down on
the work stress meter.
Key Learning Point: Stress can cause mood changes especially under high pressure or if it’s seasonal
changes. The mood change is called serotonin: a neurotransmitter that is associated with mood,
known to decrease when related to depression, hormones and food we consume (Seward, 2018).
Key Learning Point: If the stressor you experience have you down in the slumps and you just don’t
feel right, you may be causing physiological damage to your nervous system and immune
system. Bronchial asthmas, migraine headaches, common cold and allergies are all tall tale signs
of your organs reacting to the load of stress your carrying (Seaward, 2018, p.87).

Assignment:
The brain is a powerhouse organ, made of grey matter that consist of different components,
functions and nerve endings that send signals that control out thoughts, speech, memory and
movement. It is said that “neuroscience is an interdisciplinary science that works closely with other
disciplines, such as mathematics, linguistics, engineering, computer science, chemistry, philosophy,
psychology, and medicine (Nordquist, 2018, para. 3). It is also said that “neuroplasticity is the brains
ability to reorganize itself by forming new neural connections throughout life” (Shiel, 2017, para. 1).
These two factors neuroscience and neuroplasticity are important to the brain because they provide
solution for neurological disease and disorders that prevents signals from firing and certain functions
from taken place though treatment and medication.
Stress is an illness that if in high overload and prolonged can affect the brain and bodies
system, causing multiple disease and disorders. When the nervous system that provides us with
responses from the brain to the body is stressed, these five diseases out of many occur: Coronary
Heart Disease, Migraine headaches, Bronchial Asthmas, Alzheimer/ Dementia, and Multiple Sclerosis
(MS).

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 Coronary Heart Disease happens in 3 stages, first fat deposits appear on the lining of the artery
wall, second a thickening layer of fatty plaque accumulates and lastly that arteries become harden
restricting blood flow, causing oxygen loss and chest pain that leads to heart attacks (Seaward, 2018).
Migraine Headaches is a triggering response that causes rapid blood dilation into cranial vessels,
symptoms are usually mild to intense pain along with other factors (Seaward, 2018). Bronchial
Asthmas “is a lung disease that produces fluid and swells that airways restricting breathing similar,
similar symptoms also take place in individuals who develop or have chronic obstructive pulmonary
disease (COPD)” (Seaward, 2018, p.84). Alzheimer/Dementia is a disease often found in older adults
that attacks the brain cells and over time affects memory loss, behavior change and ability to complete
task (National Institutes of Health, 2016). Multiple Sclerosis (MS) ‘is a potentially disabling disease
of the brain and spinal cord, plaque substance hardens the nerve fibers which “short circuit” nerve
impulses that causes paralysis, sensory disturbances or blindness (Des Moines University, n.d.).
Cortisol is a stress hormone that plays a party in multiple disorders and diseases of the
immune system. Rheumatoid arthritis is a joint and connective tissue disease, where the immune
system attacks healthy tissue causing swelling and deterioration that inflicts pain with slight or active
movement (Seaward, 2018). Treatment options to reduce pain and provide comfort suggest pain
relivers, steroid injections and complementary medicine.
In conclusion, the human brain, organs, tissues, vessels and profound system(s) all work
together to provide function however, genetic makeup and prolonged stress can cause certain disease
and disorders to wreak havoc on the nervous and immune system. It’s important to reduce stress in
order to cope, lessen the condition depending on emotional and environmental aspects and live an
optimal life.
(Seaward, 2018).

Journal
How is stress or anxiety about people affecting your life?
Anxiety surrounding my close family members and friends affect 75 percent of my life, my
mother, father and sister all live apart from each other but are very close in distant. I tend to overthink,
worry about their struggles and whereabouts if I haven’t seen them in a while because everyone is
getting older, everyone is busy, and we don’t keep in touch very much. My father was admitted into
the hospital a month ago and underwent a surgery he told no one about until after the procedure was
done, he still does not speak on any details regarding his health and he refuses to get a cellphone so
we can stay in touch on the go and in serious situations. My mother lost her forever home last October
to a fire, construction is currently stalled on the house due to the bid price being larger than discussed
and she is worried her insurance money won’t fund another home. My sister is reliving her early 20’s
since she had children young and close in age, she hangs out with questionable people who I believe
cloud her judgment and unfortunately we never really had a strong bond so playing the “big sister”
role now won’t make a change. My closest cousin has an ex-boyfriend who continues to threaten her
life, while she still choses to let this person be around her and her child and my friends often get on
me about spending time with them and going out although, they know I personally don’t enjoy big
crowd and crowded places. Each of these situations leave me with troubling anxiety, no one keeps in
touch as often as I expect them too with the good or bad news so when I do get a call, I fear the worst.
How is stress or anxiety about work affecting your life?
I currently have midline stress and anxiety affecting my work life, two weeks ago I accepted a
later transfer within my department to reduce my stress and anxiety of my previous location. Yes, I

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did receive a pay raise and I’m moving up the ladder but now this new position is expecting me to fill
the shoes (literally) of someone who is well acquainted with in the subject of forestry, this is not what
I expected nor was I told about when I asked questions during the interview. I was told I would be
another add member to an existing team because they needed a helping hand, this is clearly not the
case and it now has me wondering the company true intentions.
How is stress or anxiety about the world affecting your life?
I honesty fear from the top of my head to the tips of my toes the status of the world and the
ways we contribute and do not contribute. We have a “leader” in office whose bad policies and
decisions out way the good policies and decisions that should be made and not overshadow other
important factors in the world like globalization (resources, economics, production, climate, politics,
technology and security). Not to mention, we still have racial differences that affect young women,
men, children and families, conflicting laws that question the rights of individuals and a healthcare
system that needs to be revised. The impact of these ongoing issues should have spread out over many
years for each president to handle but, now the current leader has rein to shed light on these
importance topics and make solutions, even if it’s first step is small.
How is stress or anxiety about food and eating habits affecting your life?
I no longer stress about my financial status when it comes to food, I’m at a place in life where
I can take care of my priorities and still have money left over for rain days and my choices of food
however, stress does affect my eating habits. I tend to eat very unhealthy mostly salty and sweet
snacks when I stress about work, school or personal issues in my life or I don’t eat at all because I am
too tired, can’t decide what to eat or I don’t have an appetite. Anxiety plays a role in my food choices
and eating habits, almost all foods except for natural have some type of chemicals substance deeming
it as processed, that is not meant for our bodies to consume. The food industry profits off of quantity
and not quality, it’s what most people can afford but I try my best to avoid such foods to keep a
balance of the healthy nutrients that I consume.
How is stress or anxiety about sleep and sleeplessness affecting your life?
When I’m stressed my sleep, pattern is off I either sleep early within the day or I sleep late at
night, my up and down sleep schedule worries me, I tend to overthink a lot about what I missed and
what I could be doing. Both stress and anxiety off set my body’s natural clock whereas I feel rushed
and overwhelmed to finish the task may have set to do.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
Stress has definitely affected my ability to be physically active, this has been a struggle of
mines and has contribute to my fluctuating weight for some years now. My anxiety come on heavy if
I step into a crowded space like the store or the gym, I don’t like the stares I get it makes me less
confident in the gym when it comes to correct form, the use of the machines, clothing and just being a
female with extra weight on her.
Summary
In conclusion anxiety and stress plays a part in my life when it comes to family, friends, work,
the world, food, sleep and physical activity, I don’t believe it’s the worst and I don’t expect it to but I
do see areas I need to work on, moving forward to reduce my issues and to overcome fears.
(Stahl & Goldstein, 2010).

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 3
Unit

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Sigmund Freud is best known for understand human behavior by comparing an
egg and its yolk to how “delicate and fragile” our psyche is (Seaward, 2018). Our ego’s although
portrayed as hard can sometime get bruised and show a side of us most don’t get to see or don’t
want to see.
Key Learning Point: Guilt is said to be a feeling that is internalized but conscious dialogue in the
form of “should haves” and the feeling is comes from a thought or action done (Seaward, 2018).
The two types of guilt are leftover and self-imposed, each displaying untasteful thought and
actions that affect values and standard one withholds.
Key Learning Point: One express multiple feeling through one action called love, love has different
meanings based on the person who if defining it. Leo Buscaglia describes love as pure joy to
grace that leads to a positive growth of self-discovery, from there I believe one is truly able to
regain or find their self-esteem: the sense of underpinning self-values, self-acceptance, and self-
love; though to be a powerful buffer against perceived threats (Seaward, 2018).

Assignment:
We have learned from personal experience, chapter readings and the workbook, stress can
cause havoc in our lives triggering or prolonging diseases and conditions from improving. These
factors have also taught us techniques to reduce and relieve these emotional tensions for overall
balance into life again. This paper will discuss how a culture handles the correlation between the mind
and stress, how theorist view this correlation, ways to cope and or manage / resolve fear and ways to
improve your communication style.
Tibet is an autonomous region of China known for its culture and religious ritual / spiritual
practices in Buddhism, Tibet is also known and often called “The roof of the world” because of its
position in the high mountains (Shakabpa, Richardson, Falkenheim, & Wylie, 2019). The people of
Tibetan suggest the ego of the mind is the blame for stress, the positive desires we want to achieve
can backfire causing negative thinking and destroying our mental happiness. “It’s only when we tame
the smaller mind to connect with the higher mind, we reach full potential” (Seaward, 2018, p. 120).
Freud referred to the ego of a human to an egg, explaining our human psyche can be fragile.
Jung compared the human mind to and iceberg, explaining our consciousness lies above the water and

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our unconsciousness below. Kubler-Ross explained the stages the of grief humans go through and by
accepting we allow inner peace. Viktor Frankl explained the different meanings of life in every
situation whether happiness or sadness. Wayne Dyer explained the conscious association with guilt
and worry that leads to negativity but, in the long run provides positive lessons for the future. Leo
Buscaglia explained the process or steps of self-love or love for someone else, it’s continually and it
influences provide other motivating factors. Abraham Maslow explained the behavior of humans
based on a set of hierarchy of needs; physiological needs, safety needs, belonging and love needs, self
-esteem needs, self-actualization, and self-transcendence. Martin Seligman explains the human
potential to turn a negative situation into positive situations by being optimistic in life. What these
theorists have in common is the power our consciousness has, how we have allowed for many years
negative behaviors and personalities to overcome us despite, knowing we can learn and train these
factors to become stronger allowing a positive outlook on life. Seaward (2018) states, when one looks
at these theories it becomes evident that self-awareness is a critical process to move beyond action
and into the realm of resolution.
Fear is a paralyzing emotion that prevents the body’s ability to move due to the thought or
action of entering Danger. There are many fears individuals face each day, the problem for most
people is overcoming that mindset and making the experience positive. there are many copings,
managing and resolving ways one can deal with fear, the work Joseph Wolep developed in systematic
desensitization and exposure desensitization behavior, help clients overcome their fears in tolerable
levels, with face to face confrontation (Seaward, 2018, p.137).
Communication is a very important skill to have when expressing your thoughts, stressors and
problem solving. Only when communication is rocky the structure or effectiveness no longer makes a
connection, according to Seaward (2018), here are five ways to which you can improve
communication style:
1. Speak with precision and directness
2. Enhance your vocabulary
3. Use language appropriate for you listening audience
4. Attack issues, not people
5. Avoid information overload
In conclusion this paper shed light on the following topics, how a culture handles the correlation
between the mind and stress, how theorist view this correlation, ways to cope and or manage / resolve
fear and ways to improve your communication style. By following the techniques provided you can
overcome many obstacles of fear, worry stress, uncertainty, communication and negativity promoting,
clarity of self-awareness and the power of the brain.
(Seaward, 2018).

Journal:
It has been a rough three weeks for me, I started new classes that I took a large loan out for, I
change job locations/ environments, I miss my deadline to move from my current apartment and I just
got out of a 2 1/2-year relationship. Mentally I'm hanging on for dear life, my mind is full of
cloudiness, clutter and fog because it's a normal habit of mines to overthink situations and analyze
how to fix them. Emotionally I am all over the place, the feelings of sadness, depression, failure and

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negativity lingers and instead of trying to shake the feeling by doing fun activities or getting out the
house for fresh air, I dwell in it and it becomes worse. Physically I don't push myself to do much of
anything amore, even though I know I can do it. I oversleep which puts me in a moody state and I try
to level that out, by drinking coffee and eating sugar- the worst combination you can give a person
who is dealing with a lot.
With these factors weighing down on me I've allowed myself to get 2 weeks behind on
homework and assignments worth many point, I've allowed someone's actions toward me to
determine my mood and productivity, I've allowed my feelings towards my new job to take a toll on
my work ability, I've outgrown my living space so I’m not longer comfortable or happy and the worst
of it is, I've falling out of love with school, the education, the homework and assignments, the whole
process. I'm just not myself anymore I can tell, and others can too which is very usual for me I try not
to show this side of myself, I am always the positive one. I'm not able to pinpoint exactly why and
how to resolve these issues I’m deal with; my best options are to continuing writing in my journals at
night and practicing mindfulness in the mornings since according to Stahl & Goldstein (2010) “it’s
one the best practices to help people deal with stress, pain and illness” and or seek a therapist again.
Moving forward I am challenging myself to remain confident in my work and worth, I won't
let this particular downfall in my life get the best of me. My daily affirmation states, I am control of
my mind, body and spirit that is committed to lessening unwanted stress from people and
environments in order to fulfill my purpose in life and continue blissful growth.
(Stahl & Goldstein, 2010).

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 4
Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Human spirituality is not the same for all people, you have people who
experience spiritual hunger that cannot be attained by religious practices, spiritual bankruptcy a
feeling of emptiness that cannot be filled with material possessions and lastly, spiritual dormancy
the non-recognition of health and well-being. Spirituality is a journey most chose to go on to get
away from the worries of stress and other problematic issues. People who experience spiritual
hunger (Seaward, 2018).
Key Learning Point: The path of Deepak Chopra is spiritual journey with one’s self in the form of
wisdom quantum physics and medicine. Adopted holistic practice like ayurvedic medicine
displays mind-body-spirit practices that portrays inner healing (Seaward, 2018).
Key Learning Point: As one precedes on their spiritual journey the conscious and unconscious mind
is considered the major obstacle to spiritual enlightenment. This is called a roadblock “known for
undermining the maturation process of the human spiritually to the detriment of spiritual health
and well-being” (Seaward, 2018, p.199).

Assignment:
Seaward (2018) define self-esteem as the sense of underpinning self - values, self-acceptance
and self-love; thought to be a powerful buffer against perceived threats (pg.161). There are two levels
of self-esteem that affects stress: thoughts that cause distress in different situations that arise; low self-
esteem, displays a lack of confidence mainly rooted by not feeling wanted, loved or appreciated by
others. High self-esteem is the opposite of low self-esteem, displaying positive feelings,
encouragement and value about self. For the longest I believe my self-esteem was needed to be
validated by others in the form of compliments, hugs, winks, thumbs up, pat on the back or a smile.
My self-esteem was low growing up because I didn't receive these gestures on a daily basis, it wasn't
until I was in my teens speaking with a family therapist were I discovered most of my issues were
deep-rooted, in validation from others and the only validation I need it was within myself, to grow.
Stress not only affect one’s self-esteem and mental health, but it can have a long-lasting
detrimental effect on your current or future relationship, values and purpose in life. From personal

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experience and being an outsider looking into other situations each of these factors, relationship,
values and purpose in life can drive a wedge into a relationship causing existing and non-existing
conflict. These conflicts will prompt pressure for arguments, create distance, diminish connection and
make for a toxic environment, a headache and possible heartbreak no one wants to witness or be a
part of. According to Harvard Women's Health Watch (2018) stress can altered the brain functions
such as cognitive, attention, and memory causing clutter and fogginess. These factors that invade the
brain leaves no room for clarity, in fact it barely seems to exist, causing known and set values to
affect behavior and attitude in certain or all situations. I believe when stress is in the picture, the
foundation is unsteady and bound to crumble each time. Also, finding meaningful purpose in the
whirlpool of stress will be like finding a needle in a haystack, causing you to lack the motivation to
learn new skills and apply them to your journey of life.
Only when stress is no longer a factor in your life, you'll be able to live in your true purpose
while honoring your learn values, attitude and belief. Based on my perspective values are common
pillars that influence individuals who also abide by them, the source can come from their parents,
other family members, friends, environment and experiences. Most of my personal values came from
‘authority’ figures in my life, the bible and of course as I grew older, I gained more values that were
important to me in my life. My perspective on attitude does not come from a negative place although
it is mostly used in that context, I base the behavior on the individual. I gather an attitude as a
personal point of view, a feeling that can be positive or negative depending on the situation and how
someone responds to it.
Lastly, my perspective on belief comes directly out of my self-esteem story I mentioned at the
beginning of the paragraph. I was set on other people validating me in order to see my work, it didn't
get me far and actually made my self-esteem very low. Once I learned and realize I was the only
person whose validation toward myself counted, I was able to see the importance of my value and
self-worth, to continue to grow.
An example of applying meaningful purpose in your life would be using Prochaska’s six
Stages of Change Model to any lifestyle activity, social media is popular now days and seems to be a
stressor for many people. Brown (2018) states that self- esteem, stress, mood, anxiety, depression,
sleep, addiction, self-esteem, well-being, relationships, envy, and loneliness are all feelings of using
social media based on creditable research, surveys and studies. Here are six stages to overcoming
those consumed emotions and kick the habit.
Stage 1: Precontemplation “It’s not a problem checking all 15 + of my apps 12 hours out the day, I’m
staying informed on the information happening in the world and in my friend’s life”.
Stage 2: Contemplation “I do spend a lot of time on my phone on these apps, my vision is starting to
mess up and my sleep pattern is all off, but I need to connect with my friends, family and the world”.
Stage 3: Preparation “Read an article about the effects of the brain while using your phone 10+ hours
of the day, decides uninstall/delete most apps off the phone that don’t get much use and motivating
self to get rid of more over time”.
Stage 4: Action “Sticking to 3 or less social media apps, spending less than 2 hours on the phone”.
Stage 5: Maintenance “Uninstalling/ deleting more apps, sticking to 2 or less and limiting time to
about 45 minutes. Those additional unused hours are spent reading a book, cooking, taking a walk or
exercising, watching a movie and hanging out with family and friends”.

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Stage 6: Relapse “Installing more apps, increasing time on the phone and disregarding the information
you learned in 1-5. Just start all over again until the change is made and final”.
In conclusion understanding and knowing your self-worth can boost your self-esteem levels,
encouraging growth in the areas of relationships, values, beliefs, purpose, emotions and using
Prochaska’s Stages of Change Model can be a great tool to limit stressful lifestyle activities.
(Seaward, 2018).

Journal:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
When my body senses the emotion of fear: anxiety, nervousness, panic and the feeling of
being overwhelmed are heightened. These emotions are brought up by deadlines, non-stop duties,
meeting new people, trying new things, preparing for danger and the outcome/ results of a task. I
often feel every lengthening vein, joint or tendon in my body lock up, restricting my movements with
little to no control. I sometimes freeze depending on the situation, my hands become moist, my vision
is blurred, and my heart rate increases.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
When my body senses the emotion of confusion: uncertainty and fogginess and invades my
headspace, as well as the muscles in my face. These emotions are brought up by lack of
communication, excessive words, clutter and too many tasks, often times this emotion causes anxiety
because I sometimes don't have the correct words to address the issue. I then tend to ponder and
overthink until something comes to mind, pondering takes me 10 to 20 minutes and I fall behind on
tasks pertaining to work, school, and goals that are is expected of me to
complete.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
When my body senses the emotion of anger: annoyance, frustration, irritation and envy take
over my spirit affecting my mood for minutes, hours, days, weeks or months. I have noticed over the
years I never fully get over an angry moment, it's always another action, word, or memory that brings
me back to that negative space. These emotions are brought up by unpopular opinions, unwanted
phone calls or texts, talking too much about nothing, attitudes, careless actions and egos. I roll my
eyes, ignore conversation, have selected hearing or say something not nice, along with hand gestures.
I have not seen the color red with this emotion yet, I’m afraid to get to that point but I do picture and
imagine my brain erupting, with steam coming from my ears and my face changing colors from pink
to red.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
When my body senses the emotion of sadness: disappointment, insecurities, despair,
unhappiness and loneliness affect my headspace, feelings and my heart. These emotions are brought
up when I go through a breakup, miss out on the opportunity, don't get my way, argue, experience
wintertime (SADD), rejection, incompletions, mistakes, ill intentions, problem and conflict, failure
and death. I shed tears; I have not yet mastered expressing my feelings to a human without crying
even at the age of 27. My sadness turns into depression which can send my too far down the rabbit
hole, if not corrected in a timely matter.

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SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
When my body senses the emotion of shame: guilt, embarrassment and neglect is on my
conscience like white on rice. These emotions are brought up by telling fibs, believing fibs people tell,
and fear which is accompanied by anxiety if I don't fess up. I usually sink deep in my seat looking at
every object except for the person, or I tell on myself because I can't take the heat or the extra weight
on my shoulders. I try to feel as less shame as I can, throughout the year to restore my self-esteem that
can often get damaged and take work to build back up.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
When my body senses the emotion of Love: affection, arousal, attraction, caring, compassion,
desire, kindness, liking, longing, warmth and sympathy has me on cloud nine, my energy and mood is
excellent. These emotions are brought up by positive gestures, shopping, completing tasks, gifts,
family, friends, eating, sharing, reading, writing, chances, passionate goals and dreams. I often see
hearts, feel tingles in my hands and feet, and warmth in my chest and cheeks, I also smile a ton and
I'm fully aware of my body and others body presence. When I am on cloud nine, I set my body on
cruise control, meaning I go with the flow to avoid being in control and messing up the moment.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
When my body senses the emotion of Joy: bliss, contentment, enjoyment, hope, optimism,
pleasure and satisfaction bring me to peace, relaxation of the mind and the body. These emotions are
brought up when exercising, meeting an old friend, vacationing, volunteering, completing tasks,
achieving goals, food, company, movies, books, smiling, reflecting, feeling blessed, and living in the
moment. I often see plush clouds, laughter and the Bible, this give me a sense of pure satisfaction.
In closing, Stahl & Goldstein (2010) suggest minding your pain and allowing yourself to
experience the physical and emotional sensations as they are, without resistance and judgment (p. 72).
I did just that and really enjoyed this writing assignment, the words flowed making it easy to explain
and it all came from an honest place. I was able to expand my ‘emotion’ word bank and make a
connect with each word, it’s also not every day you can express your true feeling to someone, and
they do not judge your actions or try to downplay them. Again, great exercise I plan on using it again
to bring my emotion to the surface and become more aware of how they play apart in my body
language and behavior.
(Stahl & Goldstein, 2010).

14
 5
Unit

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: One of the many factors to stress are toxic thoughts to your self or from others,
these negative perceptions are associated with low self-esteem due from repeated actions and
words which one starts to accept and body them. This thought process can be dangerous as in
learned in chapter two, negatively plays on stress that affect our nervous and immune system
(seaward, 2018).
Key Learning Point: Behavior modification is a technique used to change the negative behavior
displayed from different values, attitudes and perceptions. A behavior modification program set
in the United States is used to nick out negative behaviors like alcoholism, eating disorders,
smoking cessation, drug addictions, workaholism, shopping and sexual habits into positive
behavior that build and maintain self-esteem (Seaward, 2018).
Key Learning Point: No program is actually needed to change negative behavior; the tools and
techniques can be self-taught. The first step to changing a negative behavior is to acknowledge
and become aware of the behavior you are doing, the next sept is changing the behavior by
monitoring your thought and actions during stressful periods so you don’t interrupt the progress
you have made (Seaward, 2018).

Journal:
Stahl & Goldstein (2010) suggest tuning into your difficult emotions instead of suppressing,
denying and eradicating pain, to gain the opportunity to learn and grow (p. 117). I actually played this
CD track three times, the first and second time I can admit I was not ready to allow myself to bring
forth my true feelings and emotions, although I feel them and cope with them every day. It really took
some time coming around the third time hence why this journal is late, I really wanted to complete
this exercise feel safe and be lifted off any extra weight I carried making my load that much heavier.
While practicing this exercise I felt mentally decluttered from being stalled and not knowing
my next move, I realized I was the only one holding myself back from the goals and accomplishments
I wanted to achieve. It was my fear of going into the world and facing rejection (something I'm
commonly use too) situations not going right, task not being completed before the deadline and not
having full control of the things I did. It felt great to let go of that aspect and push forward, I noticed I

15
was no longer overthinking during this process and refrain from labeling myself as a failure because
of my fears mentioned above.
While practicing this exercise I felt emotionally numb at first, then there was an intense
released that allowed me to not self-harbor guilt, shame, anger, disappointment, loneliness, and grief
of my actions. Ever been down so low nothing else bad can affect your current state, more than it
already is? I was in that space feeling like it was not going to get better, I was emotionally hurt by a
recent breakup that had me questioning my actions, priorities, contribution and self-worth. I also had
yet to mourn the deaths of my two close friends, Jeanette who passed away from health complications
and Day’zshia who was murdered by her ex-boyfriend. Guilt finally set in and both deaths hit me like
a ton of bricks, my heart still hurts from the physical void they left with only memories because I
allowed social media to be my connection to them, rather than picking up the phone to call. My
releases came when I was able to allow myself to be fully aware of my emotions and not hold them
in, I cried; I let every self-harboring emotion flow from my eyes and hurt from my voice. I still mourn
their deaths and my feelings are still raw but, I'm choosing not to carry those heavy emotions on my
shoulders anymore, I want my posture and head to be up, no more hunch shoulders and head to the
ground, I want to be confident in my strides and I’m sure they would want the same looking down on
me.
While practicing this exercise I felt physically calm and relaxed but tired of the emotional
weight I carried from multiple situations. I also feel like I'm always on the go, whether it be my mind
or my body, so it was nice to pause for a change and focus on myself, my feelings and not anyone
else. My mental clarity and emotional release provided room that was once occupied, I am now free
to increase productivity in my work duties, school duties and fitness/ health plan.
In closing, I hope through deepening my practice in mindfulness, stress and anxiety reduction
I can tune into my capabilities of awareness and identify where each emotional feeling is coming from
and address it on the spot, instead of carrying it around. I also hope to lessen the effects of over
stimulating on more than one thing, burnout and increase my time management to get back on track of
my goals.
(Stahl & Goldstein, 2010).

16
 6
Unit

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Diaphragmatic breathing is a relaxation technique used to reduce a number of
stress related issue, it also known to help with other symptoms like anxiety and sleep issues. The
steps to initiate diaphragmatic breathing is to find a comfortable position siting or laying down
with your eyes closed, concentrating on your breath as your chest rises and falls and the air
circulates through your nose and out through your mouth, the next step is to imagery. This step is
known as the art of relaxation, helping you breathe right and focus on the skills at hand (Seaward,
2018).
Key Learning Point: Meditation is another great technique used to reduce stress and unwanted
behaviors, there are two branches of meditation: exclusive or restrictive meditation, and inclusive
or opening up meditation. Each meditation focuses on thought in regard to self-awareness and its
benefits, the end result of these types of meditation are a clear mind that leads to inner peace
(Seaward, 2018).
Key Learning Point: Another great technique close to the form of meditation is mindfulness, that can
practically be done anywhere and anytime. It is explained that mindfulness is to means of being
in the present moment, being fully aware of your senses and letting go of negatives thoughts and
feelings that serve you no purpose (Seaward, 2018, p.388).

Assignment:
The anatomy of breathing is supported by your lungs, blood vessels and muscles. The lungs
and blood vessels carry oxygen into the body and remove the carbon dioxide while the abdominal
muscles, diaphragm, intercostal muscles and muscles in the neck and collarbone area help expand and
contract (Cronkleton, 2018). Diaphragmatic breathing or just breathing is crucial in life, it is thought
to be an effective technique to do it also :promotes concentration on one's body sensation to the
exclusion of all other sensory stimuli: feeling are slowly pass through the nose or mouth, down into
the lungs, and then return via the same pathway” (Seaward, 2018, p. 363).

17
 The three simple and compatibly steps you need to engage in diaphragmatic breathing is a
comfortable position, concentration, and visualization. The first step to diaphragmatic breathing is to
find a comfortable position, along with free-flowing clothing is a must. From that step, one should be
able to feel the common rise and fall with each breath when technique is executed right. The second
step to diaphragmatic breathing is concentration, which can be in the form of oxygen levels or
focused breathing. Focus breathing and concentration is one task required to increase relaxation and
ventilation techniques, while also minimizing outside noise and thoughts that cause shift your
breathing patterns. The last step to diaphragmatic breathing is visualization with the following
exercises; Breathing clouds: Involved inhaling clean air, exchanging dirty air; Alternating nostril
breathing: involves control of each nostril inhaling and exhaling; and Energy breathing: involves
whole body (head to toe), the relaxing provides these benefits, decreasing resting heart rate and
muscle tension, promote feelings of relaxation and mental clarity, increases oxygen capacity in lungs
and helps deal with stress overload (Seaward, 2018, p. 367).
Another effective technique which differs from relaxation based on intention (Stahl &
Goldstein, 2010), is meditation. Meditation is an easy to learn practice, it calms the mind, decrease
health risk, increase clarity and awareness, inner peace and well-being. We all deal with triggers in
life whether that be stress, anxiety, habits or physical pain etc. however in a nutshell, meditation is
meant to balances out the body’s system (Davis, 2006).
Lastly, imagery and visualization are other effective relaxation techniques, they are said to
redirect negative triggers and stress into attractive, peaceful, safe, and beautiful environments
(Mental help, n.d.). Three ways imagery and visualization can be useful for relaxation are, tranquil
natural scenery: visual and cognitive imaginations of a destination trip, used to escape current
environment; Behavioral changes: addressing negative health habits with imagery to overcome habit
and replace with positive habits; and Internal body images: involves direct change in psychological
functions by using imagination to see a particular body region in healthy state (Seaward, 2018,p.
419). In closing, these techniques are simple coping strategies to managing negative triggers that can
be done by anyone, anywhere to promote positive effective responses to relaxation.
(Seaward, 2018).

Journal:
Mindful of how you interact with yourself?
I do send myself unkind messages and hopes it will motivate me to do the things I fear or
procrastinate on. Often think I won't get as far as I can in life due to my fears of thinking I'm not good
enough or others judging me and my actions, that fear also promotes procrastination and it takes a
while for me to get out of that headspace. For example, this school’s term has been very rough for me,
with all that's going on in my life and make a strong effort to continue my class, attend seminars and
complete homework assignments although most are submitted a week late. my fear of failing these
classes are just failing in general has brought along stress and anxiety which has prompted
procrastination in some parts of my life, often I will wait until the last day or hour to complete a task
just to have the motivation and thought process to buckle down and get it done. This routine is not fun
for my mental or for my body, I am constantly tired my mental headspace is often fried and I'll act
physical strength, mentally and emotionally.
Seeds of suffering?
If I were to stop sending myself unkind messages for motivation to do things, I fear our
procrastinate on, I do believe I would be in a better headspace mentally physically and emotionally. I

18
say this because it has been done before many years ago, but it was done with ease oh, my thought
process and actions were very structured because I allowed them to be and block what was not for me
out of my thought process. Physically I made time for my health needs I would complete daily
exercise and eat healthy meals, also I would physically strengthen my mind by sleeping for 8 hours,
taking supplements and drinking more water, keeping stress and anxiety at bay, stimulating
conversations with family and friends, and learning all I could and what was needed. emotionally I
was happy of my placement in life, I had a great mentor who shared positive knowledge and
experience with me and kept me lifted, I built up strength to block out any negative thoughts and
judgments, I was self-aware of my thoughts, actions and beliefs, I did not feel overwhelmed and
overall I was always excited for what was in store for me.
Day-to-day life feelings of resentment?
Currently one of my ongoing procrastination situations is the relationship I have with my
sister, the situation itself brings on a lot of emotions, stress and anxiety. Our communication has not
been that strong from the beginning but the communication we share now is due to my three nieces
and their upbringing. The challenges she faces is time, time to herself and for her friends, she doesn't
get to have this time as often as she wants because she has three girls who are close in age and she
tends to pin them off on family members, especially me. This is not working in her favor, my sister
believe I have all the time in the world to watch my nieces and that's not the case at all I'm either
catching up on homework, relax from a long day of work or having time to myself. One positive
quality about my sister if she is willing to go above and beyond to help someone in need even though
she has three young children to care for however, her unkind behavior shows when the same effort
she gives is not returning the favor of watching her children. our disagreements often stem from this
situation and we will go days, weeks sometimes months without talking if it does not pertain to my
nieces to prevent this from happening less, I pick up my niece's on random days and take them for a
few hours unexpected so my sister has time for herself. I consider this a win-win for both parties but
again my sister does not see it that way and she would rather have my random days with my nieces
dedicated to her time frames when she goes out with her friends or just wants to be alone.
Reflection on writing?
I plan on getting back to a better headspace mentally, emotionally and physically very soon
using some of the techniques of mindfulness, mind-body connection, stress, anxiety and tension
reduction and self-indulging (Stahl & Goldstein, 2010). Again, with these techniques and continuing
my own routines will allow me to face my fears head-on and stop my procrastinating in the long run.
(Stahl & Goldstein, 2010).

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 7
Unit

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Stress plays a big part on our daily nutrition, when stress occurs foods that we
normally consume like lean meats, fruits and vegetables are no longer an option because we crave
foods that are high in fat, sugar that we assume will help us get through are issues or make us feel
better- total opposite. Consuming these food items while stressed only leads to bigger issues like
the bodies ability to absorb nutrients we need like minerals and vitamins (Seaward, 2018).
Key Learning Point: It’s a known fact personal issues can lead to stress but at times world issues like
genetically altered foods causes stress too. A trip to the grocery store can be simple or difficult
when consumers have concerns of labeling ingredients in the foods to, they want to purchase that
can lead to a “bioecological stressor” (Seaward, 2018).
Key Learning Point: Knowing everyday and world issue stress can throw off are eating habits, some
healthy tips to get back on a well balanced diet is to follow the recommended guidelines that
suggest three meals a day that is made up of 55-70% carbohydrates, 20-30% fats and 15-20%
proteins. It’s also recommended to minimize the consumption of caffeine and sugar, there items
provide no real nutrients to fuel the body and will only make you want more (Seaward, 2018,
p.525).

Journal:
Within this 30-minute sitting meditation practice, I had less mental confusion, emotions and
physical defeat then I've had in my past written journals. I honestly should have completed the 45-
mintue meditation practice, although there is talking, I feel very relaxed when being mindful and
opening my senses to be aware. It really felt great not to have such a load of worry on my shoulders, it
shows that the readings and other meditation practices works.
Mentally I felt at first uneasy then as a practice went on, I did not feel clustered with negative
thoughts and my mind was not busy either, I actually felt content with who I am the actions I take and
what I become thus far. again, practicing mindfulness has led me to eliminating unnecessary
distractions that once hindered my thought process and actions, I'm able to maintain focus due to
clarity and limiting multitasking. I'm also able to structurally plan my days how I spend my time,
what I spend my time on all while living in the moment. I believe this change comes from
incorporating daily prayer in my life, addressing feelings head-on along with writing in my journal

20
day and night, the goal is to maintain this routine to limit more of any mental mishaps that don't
supply me with clarity and wellness.
Emotionally I feel satisfied, excited and grateful to be here on earth, where I am, who’ve I
become and where I plan to go. I realize not every bad mishap in life is a loss, you take these
experiences as learning lessons and you move forward with life knowing the signs and preventing
them from happening are showing up. Currently I am satisfied in life, I have accepted all my
situations the good, the bad and the ugly while, letting go of dead situations which allows me to be in
control of what I tolerate and what I accept in my environment. The excitement I feel comes from
learning myself on this journey, the things I'm capable of and what my limits are, I'm also excited
about completing my degree, graduating and finding in my dream job. I'm almost there and it's giving
me the biggest boost of motivation and confidence within myself to finish what I started and what I've
wanted it from the very beginning- a solid career in Health and Wellness. Grateful is the positive and
negative aspects in life and all the details I've listed in the passage above, nothing is taken for granted
because it could be worse and because of that “in everything I give thanks”.
Physically I'm getting stronger each day mentally and emotionally, I am also working on
getting back to being physical fit. I will do this by improving my meal prepping skills, exercising,
getting enough sleep and drinking water at least one gallon or more each day. These are simple steps
to achieve yet, there are curveballs in every situation and the plan is to get out of my comfort zone,
give myself proper time and remain consistent in al I do.
The next three months is my test for incorporating all mental, physical and emotional factors
into my daily life, and seeing what changes have been made and what needs to go back to the drawing
board. I hope to have a solid structured routine down that I can always reference, if I happen to get off
track which is destined to happen when you are implementing change in someone’s life. This solid
routine will allow me to reach and maintain all my goals I have set to accomplish in the long run and
at any time in my life- young or old.
(Stahl & Goldstein, 2010).

21
 8
Unit

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: Another great technique to reducing stress and also plays a role in your overall
health is physical exercise. There are six components of fitness: cardiovascular endurance,
muscular strength and endurance, flexibility, agility, power, and balance that are used in physical
activity (Seaward, 2018).
Key Learning Point: It is said that exercise is the best form of medicine, the roles physical exercise
play on your overall health are amazing. Some of the benefits include decrease heart rates, blood
pressure, cholesterol and better sleep, it also known to reverse some health condition and disease
symptoms (Seaward, 2018).
Key Learning Point: The key to getting the most benefits from physical exercise is maintain the right
intensity, frequency and duration, also maintain a health balanced diet. Physical activity can be
done at a gym, in the comfort of your own home or outside, it’s up to you but in return you will
see major improvements in your physique and well-being (Seaward, 2018).

Assignment:
RATIONALE
Contrary to popular belief there are five levels of stress, neustress: unimportant or
inconsequential, eustress: positive connotations, distress: negative connotations, acute stress: fight or
flight, chronic stress: daily woes (Seaward, 2018, pg.8). Most people tend to associate these issues
with distress- negative connotations, whether it be financial, work, unemployment or divorce
problems. Statistics show five of the most common sources of stress, the one that sticks out the most
and comes in at number three with a percentage of 61, is work (American Psychological Association,
2017).
So why are people stressed at work? It can be a number of factors such as workload, long
hours, deadlines, work culture, structure, lack of teamwork and accountability. However, it does not
have to be that way with workplace wellness programs in place. “Wellness programs are intended to
improve and promote health and fitness of employees through premium discounts, cash rewards, gym
memberships, and other incentives to participate” (Healthcare.gov). I propose implementing the
following wellness programs into the workplace, fitness classes: yoga, Pilates and High Intensity

22
Interval Training (HIIT) classes, therapeutic chair massages, music therapy, and employee challenges
and point healthy points rewards as useful tools to reduce/ cope with stress at work.
MINDBODY PROGRAMS/PRACTICES
Yoga is a mind- body practice that has many styles, forms and intensities, yoga essentially
brings together physical and mental discipline that may help you achieve peacefulness of the body
and mind (Mayo Clinic, 2018). Yoga is also a form of mindfulness, “mindfulness is about being fully
aware of whatever is happening in the present moment, without filters or the lens of judgment” (Stahl
& Goldstein, 2010). This yoga class is free, takes place on Mondays and Wednesdays at 12pm -
12:45pm and requires no shower.
Pilates is a strengthening exercise known to activate and increase muscle tone throughout your
body, while burning calories. This Pilates class is free, it takes place Tuesdays and Thursdays 12pm-
12:45pm and requires no shower.
High Intensity Interval Training is a 30-minute cardiovascular exercise done in short periods
of intense anaerobic exercises with minimal recovery time, until individuals is too exhausted to
continue. This HIIT class is free, it takes place on Fridays at 7am and 5pm, requires shower or change
of clothing.
Therapeutic chair massages are fully clothed services that focus on clients trigger points,
tension and tight muscles found in the back, shoulders, neck, arms and hands. Therapeutic chair
massages results can show reduced muscle tension & knots, deeper breathing, headache relief, stress
reduction and increased focus and attention (Hall, 2015). Scheduled appointments only for every 2nd
and 4th Thursday at 1pm-3pm, a 15-minute massage is $18.00, and a 30-minute massage is $30.00,
paid by employee.
Music Therapy is the enjoyment of soothing sounds or music anytime of the day, meant to
relieve negative connotation and promote relaxation.
Wellness challenges is a healthy competition among oneself meant to encourage set goals and
to beat them every day. Examples of wellness challenges consist of taking the stairs or walking
instead of using an elevator or parking close to the entrance or exist, picking up healthy habits such
as: drinking more water, packing healthy lunches, limiting sugary snack, positive thinking, positive
hobbies and moderate movement daily. This program has a reward point system attached to it, each
wellness challenge tracked and completed for a total of 3 months is reward with $40 e-dollars to
spend on a number of online shopping stores, hotels, flights, and restaurants etc.
CAPITAL OUTLAY
These workplace wellness programs will take place on site in two studio spaces with a
maximus occupancy of 50 people and one studio with a maximus occupancy of 5 people. Located on
the first floor is the fitness studio that will hold yoga, Pilates and HIIT classes, equipped with a
wireless sound system that cost $1,200, 100 standard floor mats at a total price of $2,000, and
assortment of resistant bands at a total price of $2,000. Located on the first floor is the private
massage studio equipped with a wireless sound system that cost $1,200, 5 portable and adjustable
upright massage chairs at a total price of $2,000. Located on the second floor is the studio space for
music therapy, equipped with dimming lights that change colors at a total price of $500, 15
comfortable bean bag chairs at a total price of $3,000 and 15 noise cancelling headphones at a total
price of $1,500. Also, each employee has a total amount of $80.00 deducted from their paychecks per
year as part of the wellness program.
BENEFITS
The benefits of these wellness programs are to motivate, reinforce and maintain healthy habits
in the workplace. Employers will see the following changes: lower health risk, lower healthcare cost,

23
reduced stress and call-in’s, increase productivity and teamwork effort. Employees will see the payoff
of their behaviors in increased payouts, growth advantages, rewards and recognitions, balanced
work/life and appreciate their jobs overall.
TIMELINE
The start-up time needed to complete this wellness program is 6 months, equipment such as
resistant bands, mats, headphones and the sound systems will be bought from nearby wholesale
stores, other equipment will be purchased online three months in advance just in case items have
damage and need to be shipped back for exchanges. The program trail period is 6 months in hopes of
lasting longer if the turnout outweighs or balances the investment, employees will also be provided
with a questionnaire from employers on whether the program practices mentioned above have
succeed expectations and works. A suggestion box will also be available for employees to provide
their feedback as well as added recommendations.
PERSONNEL
There will be a total of three trainers and two masseuses used for these workplace wellness
programs under yearly contracts, trainers are paid $80 for each yoga, Pilates and HIIT class, each
masseuse is paid by employee based on the time slot selected of 15 minutes for $18 or 30 minutes for
$30.
TOTAL BUDGET
ABC Incorporation is a small company of 150 employees, based on calculations of
equipment/supplies (+$11,400), personnel expensive (+$12,514.32) and employee deductions
(-$16,000), overall the company paid $7,914.32 to put together the wellness program. As equipment
is wears down items will be replaced and, in the future, as new programs are implemented total cost
will increase along with the cost employee’s payout for the wellness program.
PITCH
I propose implementing a 12-month wellness program for the company ABC Incorporation.
The first 6 months will be used to gather items for the program and to get the word out, the remaining
6 months will be used as a trail period for employees to get a feel for what the programs has to offer.
The wellness program is set in place to provide a workplace culture that focuses on reducing the
everyday stress employees face, while promoting, motivating, reinforcing and maintain healthy
habits. In return employers will notice a behavioral switch in employees that displays the company
and promotes productivity in a positive way.
CLASSMATE FEEDBACK
LaTiffany,
Thank you for your proposal for a company-wide wellness program. Your ideas have merit and will
be taken into consideration. I would like to see a more comprehensive proposal that includes the
rational and benefits of corporate wellness programs as well as detailed estimates for the proposed
wellness program for this company. These estimates should include capital outlay with cost
estimates, projected timeline and approximate program budget. In your initial proposal, you discussed
the benefits of yoga as a mind/body practice to possibly implement. I would like to see a list of other
mind/body programs or practices as possible considerations for the program. Once your proposal is
complete, I will gain the appropriate approval. I look forward to working with you on this project.
Respectfully,
Erica Polzin
SUMMARY
In closing, as mentioned in the introduction occupational stress can be very daunting
especially if “duties in which the individual perceives having a great deal of responsibility, yet little or

24
no authority or decision-making latitude” (Seaward, 2018, p.39). Implementing workplace wellness
programs are important for companies to have in place, it shows employees wellness matters and
creates positive environment of connections among employers and employees in the long run.
(Seaward, 2018).

Journal:
I really truly care for my mother and decided to do this journal exercise on the qualities she possesses
as a whole towards myself and others.
OPENNESS:
Defined as “open to seeing the other person in the relationship as new and fresh, and where you're
open to the other person's perspective” (Shahl & Goldstein, 2010). My mother has no judgement
policy when hearing gossip or seeing something and pleasing to the eye that most people will judge.
She is also very accepting; this is how she gets to know someone before she decides if the person is a
great fit into her life. Personally I've told my mother embarrassing stories I've faced thus far
pertaining to boys and friends and without turning her nose up or looking at me weird she always
States facts and advice, she also is one to believe humans are not perfect and are bound to make
mistakes more than twice. she states the goal is to get over that hump, learn from it and keep it
moving with your head held high.
EMPATHY:
Defined as “identifying with another’s feeling- emotionally putting yourself in someone else's shoes”
(Shahl & Goldstein, 2010). Because my mother is open to new people, new ideas and perspectives the
empathy she has for people falls suits. Growing up my mother had a lack of empathy given to her and
she chose not to let that affect her ability when she aged, so she would empathize with anyone who
needed a shoulder to cry on or was just going through a tough time. Over the years I witnessed my
mother's stick her neck out for people most will turn their backs on, one Vivid memory stands out I’m
the most this is the day she allowed her nieces and nephews to stay permanently and our family home.
My cousins at the time we're grown between the ages of 25 to 33 and did not have a clean record but
because my mother have a heart and doesn't believe in kicking folks when they are already down, she
took them in and prevented their winter months from homelessness. a month and from a house load of
family members, valuable items started to go missing and my mother did not panic, nor did she call
the police, she had a family meeting and had a heart-to-heart with everyone. Again, showing her
openness and empathy she trusted everyone's answers which were no until she caught three of my boy
cousins red-handed, instead of panicking in calling the police my mother decided to embrace them in
a deep hug and pray upon each one as they left my mother's house not to return again. And that
moment it was very odd for me to see someone not have any anger towards a person or situation oh,
this moment stuck with me and allowed me to take note As I Grew into an adult and had two bad on
my own problems.
COMPASSION:
Defined as “a combination with empathy is an understanding of the position the other person is in and
a desire to ease the person suffering” (Shahl & Goldstein, 2010).
Referring back to the vivid memory I had involving my older cousins, my mother possesses a spirit be
on compassion for her nephews. I want to assume she had went through the same situation at one
point in her life and wanted to open a door that was not open for her, another moment of compassion
my mother displays is offering those people who live on our street home cook meals, a lot of them
had a place to stay but struggle to maintain the supply of food for themselves and children, my mother

25
stood and help when she had it or offered resources such as nearby food shows or organizations that
serve hot meals.
LOVING-KINDNESS:
Defined as “truly wishing another well- to be healthy, safe from harm and Free from Fear” (Shahl &
Goldstein, 2010). The display of loving- kindness my mother wood and does give is touching, not
many can have a heart of gold and mean well my mother is a type to pray and wish well on those who
do right by her and those who don't do right by her. For example, at one point my mother's close
friend decided to believe a rumor instead of going to the main source to find out the truth, their
friendship fell out. That did not stop my mother from comforting and praying for her when things in
her life got rough oh, another example is my sister's relationship with my mother. Their relationship
started off rocky once my sister became a teenager my mother would explain her experiences growing
up and hopes we will not make the same mistakes, my mother also new mistakes will be made as we
got older so she was there with her loving- kind Spirit to pick us up when things did not go well as we
planned. I witnessed my sister go through this time after time and my mother did not scorn her, yet
she wished her well and say that she will always be here if she was needed and that statement never
failed, she was always there.
SYMPATHETIC JOY:
Defined as “where are you delight and the happiness and joy of others” (Shahl & Goldstein, 2010). As
mentioned in early parts of this journal my mother did not grow up with a silver spoon in her mouth,
she had many challenges she had to overcome and although this was the case my mother also found
joy within her circumstance and use that as motivation to continue to push forward in life. This
strengthen her ability to pass her gifts along to her children and share among people she knew and
love, and even those she did not know.
EQUANIMITY:
Defined as “wisdom, and evenness and steadiness of mine that comprehends the nature of change”
(Shahl & Goldstein, 2010). My mother has always taught her children to treat people the way you
want to be treated, for the most part this skill has worked in my favor, I've had a few situations where
I let my frustrations get the best of me and my approach was not the best. This quality my mother has
allowed her to think about the action before it's done there for not causing an uproar intention that
most cannot control. Again, as stated before the goals and expectations my mother has, she wants to
instill and others not forcefully but a way, they can learn and use as a reference to get them through a
particular situation.
SUMMARY
In closing my mother is an awesome individual she is definitely different from the many encounters
I've had with other people's mother; I cannot name the more than two of the six qualities they possess
and yet it's not my place to judge him because of it. My mother is a strong black single parent, she is
mine my friend, mentor and confidant, I would not have it any other way and I appreciate the
sacrifices she went through in order to show, teach and pass down the qualities to her children she
was not exposed to growing up.
(Stahl & Goldstein, 2010).

26
 9
Unit

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Everyone handles stress different whether it’s exercising, finding a hobby or
eating their favorite food or snack, there is no set formula or guidelines to managing your stress-
only suggestions. These suggestions focus on regaining your power back and using your
resources to overcome your issues and promote awareness and growth (Seaward, 2018).
Key Learning Point: One stress management suggests self-love and I completely agree, if you
demonstrate love towards yourself you have already eliminated one major stress that often stems
from self-hatred or dislike. It explains practice the art of unconditional love is “focusing on the
positive attributes you have instead of what you don’t have, allowing gratitude into your life and
smiling to enhance your mood (Seaward, 2018, p.543).
Key Learning Point: Another suggestion to managing your own stress is a plan that const of
identifying your stressors, intervention, integration and lastly coping skills. In a nutshell, what
gets you to that point of no return, what problems trigger certain emotions, how does it affect the
mind, body and spirit and how are you going to handle it and maintain the balance (Seaward,
2018).

27
Additional Information

BBC Documentary Food on the Brain.

Sanchez, G. (Producer). (2017, March 8). Food on the brain [Video file]. Available from
https://www.youtube.com/watch?v=MQ3OLUcm9UM

Stress and Health: Psychological, Behavioral, and Biological Determinants.

Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral,
and biological determinants. Annual review of clinical psychology, 1, 607–628.
doi:10.1146/annurev.clinpsy.1.102803.144141

World Health Organization (WHO). (n.d.). Occupational health. Retrieved from

http://www.who.int/occupational_health/topics/stressatwp/en/

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 References

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American Psychological Association. 2017. Stress in America: The state of our nation. Retrieved
from https://www.apa.org/news/press/releases/stress/2017/state-nation.pdf

Brown, J. (2018). Is social media bad for you? The evidence and the unknown. Retrieved
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and-the-unknowns
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Davis, L.J. (2006). Meditation balances the body’s systems. Retrieved from
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Des Moines University Medicine & Health Science. (n.d.). Nervous system disease. Retrieved from
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Hall, E. (2015, December 10). What is a seated massage [Blog post]. Retrieved from
https://www.incorporatemassage.com/blog/what-is-seated-massage

Harvard Women’s Health Watch. (2018, August). Protect your brain from stress. Retrieved from
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Mayo Clinic. 2018. Yoga: Fight stress and find serenity. Retrieved from
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20044733

Nordqvist, C. (2018). What is neuroscience. Retrieved from

https://www.medicalnewstoday.com/articles/248680.php

Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th ed.).
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Shakabpa, T., Richarson, E., Falkenheim, V., &Wylie, T. (2019). Tibet. Retrieved from
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Shiel, C. W. (2017). Medical definition of neuroplasticity. Retrieved from

https://www.medicinenet.com/script/main/art.asp?articlekey=40362

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

U.S. Department of Health & Human Services. (n.d.). Wellness programs. Retrieved from
https://www.healthcare.gov/glossary/wellness-programs/

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