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

Tranetta Sices

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

5 September 2017
Table of Contents
UNIT 1 T HE N AT U R E OF S T R E SS

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

UNIT 2 T HE P HYS IOL OGY OF S T R ES S

Information to Remember.......................................................................................................5
Self-Assessment Exercises......................................................................................................6
Journal Writing........................................................................................................................6
UNIT 3 P S YC HOL OGY OF S T RE S S

Information to Remember.....................................................................................................10
Self-Assessment Exercises....................................................................................................11
Journal Writing......................................................................................................................12
UNIT 4 P E RS ONAL IT Y T R AIT S AND T HE HUM AN SP IR IT UAL IT Y

Information to Remember.....................................................................................................14
Self-Assessment Exercises....................................................................................................15
Journal Writing......................................................................................................................16
UNIT 5 DE AL ING WIT H S T R ES S : C OP ING S T R AT E G I E S

Information to Remember.....................................................................................................20
Journal Writing......................................................................................................................21
UNIT 6 R E L A X AT I O N T E C HIQUE S 1: B R E AT H I N G , M E D I TAT I O N , AND
M E NTAL IM AGE RY

Information to Remember.....................................................................................................24
Self-Assessment Exercises....................................................................................................25
Journal Writing......................................................................................................................26

UNIT 7 NUT R IT ION AND S T R ES S

Information to Remember.....................................................................................................30
Self-Assessment Exercises....................................................................................................31
UNIT 8 P HYS IC AL E XE R C IS E AND AC T IVIT Y

Information to Remember.....................................................................................................34
Self-Assessment Exercises....................................................................................................35
Journal Writing......................................................................................................................35
UNIT 9 A P P LY I N G S T RE S S : C R IT IC AL IS S UE S F OR M ANAGE M E NT AND
P R E VE NT ION TO YOUR P R OF E SS IONAL LIF E

Information to Remember.....................................................................................................38

ADDIT IONAL I N F O R M AT I O N 39

R E F E R E NC ES
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 Unit

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Unit 1: The Nature of Stress

Information to Remember:

Key Learning Point: Stress defined is the body’s response to any demand placed upon it. This response

has both physical and psychological components. Stress is a perceived threat (real or imagined) to

your mind, body, spirit, or emotions. (Seaward, 2015). Job stress is estimated to cost U.S. Industry

$300 billion annually.

Key Learning Point: There are three kinds of stress: eustress, neustress, and distress. Eustress is good

stress and arises in any situation or circumstance that a person finds motivating or inspiring.

“Neustress describes sensory stimuli that have no consequential effect; it is considered neither good

nor bad. “The third type of stress, distress, is considered bad and often is abbreviated simply as

stress”. (Seaward, 2015).

Key Learning Point: General Adaptation Syndrome (GAS) Stage 1: Alarm Reaction is the fight or flight

response. Stage 2: Stage of Resistance is the body trying to maintain a sense of homeostasis. Stage 3:

Stage of Exhaustion is one or more organs failing due to lack of homeostasis (Seaward, 2015).

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Self-Assessment Exercise:

Unit

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The whole person concept is needed to achieve optimum wellness. We must balance the different

aspects to keep stress reduced. The wellness paradigm can be broken down into four areas. All areas

are equally important, but usually this representation is not true for daily living. The four basic

quadrants are spiritual, emotional, mental, and physical. (Seaward, 2015).

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Physiology is the study of the functioning of living things; the branch of biology

that deals with the internal workings of living things, including functions such as metabolism,

respiration, and reproduction, rather than with their shape or structure. The parts are the

musculoskeletal system, nervous system, cardiovascular system, pulmonary system, endocrine

system, reproductive system, renal system, digestive system, and immune system.

Physical well-being is often described as the optimal functioning of all of these physiological

systems. (Seaward, 2015).

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 Key Learning Point: The Chakra Energy System is seven primary energy sources, each is connected to a

specific endocrine gland. Chakra means spinning wheel of energy. Western science has recently

discovered that the human body has a unique field of-electromagnetic energy that not only surrounds,

but also permeates the entire body. Often called the "human aura" by mystics, (Seaward, 2015).

Key Learning Point: The greatest number of health problems today are caused by stress. Some examples

are: Cancer, strokes, Type II diabetes, lupus, and chronic fatigue syndrome. (Seaward, 2015).

Western science has categorized stress-related disorders into two classifications: nervous system—

related disorders and immune system—related disorders.

Self-Assessment Exercise:

Describe neuroscience and neuroplasticity. Explain the importance to the brain.

Neuroscientists have also discovered that the brain is can generate new connections to various brain

cells, recruit various brain tissue for a host of functions, and generate new cell growth.

(Seaward,2015)

Identify and describe five diseases that occur when the nervous system is affected by stress.

The nervous system reacts to real or perceived stress by causing certain disorders. They can lead to

serious health problems if not controlled. Some of the disorders are: Tension headaches, Migraine

headaches, Bronchial asthma, Irritable bowel syndrome (IBS), Coronary heart disease.

Identify and describe one disease that occurs when the immune system is affected by stress.

Stress hormones tend to suppress the immune system, allowing some mutant cells to become

cancerous tumors. (Seward, 2015)

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Unit 3: Psychology of Stress

Unit

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Information to Remember:

Key Learning Point: Anger and fear are the two -primary stress emotions. Anger is the fight

response. Fear is the flight response. Anger is exhibited in a great many ways, including

impatience, guilt, envy, indignation, intimidation, intolerance, frustration, rage, prejudice, and

hostility. Like anger, the color of fear also comes in many hues, including doubt, embarrassment,

anxiety, apprehension, insecurity, and paranoia (Seaward, 2015).

Key Learning Point: Every episode of anger is the result of an unmet expectation. On average, the

typical person gets angry about 15 to 20 times per day. When one realizes how anger can

manifest, from impatience to rage, this number begins to make more sense. Given the number of

expectations one has in the course of a day, this number may appear quite low. Although anger can be

felt and expressed in a great many ways, there are four specific patterns in which people from all

global cultures tend to mismanage their anger. (Seaward, 2015).

Key Learning Point: Spirituality is not the same thing as religion, though these two concepts do share

some common ground, specifically a union with the divine. Spirituality is inclusive, whereas religions

tend to be exclusive Spirituality is a unique experience with a force greater than oneself. Religions are

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 based on rules and dogma, whereas spirituality has no dogma. Religions are bawd on faith.

(Seaward, 2015).

Self-Assessment Exercise:
1. What can be learned from the Tibetan culture about the mind and stress?

The Tibetan culture’s perspective of mind and stress is one that is based on desires. The desires can be both

positive and negative depending the type of desire it is. It is explained that desires for goals are

positive. (Seaward, 2015)

2. What do the views espoused by theorists have in common? Explain your perspective.

Although every theory is a different perspective on how we reach our full potential. They all start with self-

awareness.

1. Describe one or more ways to cope with manage and/or resolve fear.

Fear is a common emotion that is important to have, but it must be controlled to maintain balance. Fear is

more than just being scared of a dark alley. The basic human fears include failure, rejection, the unknown,

death, isolation, and loss of self-control. (Seaward, 2015)

1. Describe a minimum of five ways in which you can improve your communication style.

Communication is a two way street. It requires us to be not only send a message, but to also

receive it. Communication is a system. (Seaward, 2015) There are some skills that can be

mastered to improve our communication various situations. Being an active listener is first.

We must listen to understand and not to respond. Focus on what is being said rather than

thinking about what you will say back. Another skill is eye contact. Lack of eye contact can

convey disinterest. (Seaward, 2015) This does not mean to stare awkwardly, but to show

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 respect to the person speaking or listening. Next, is to use minimal encouragers. This could be

Unit

a simple as a nod of the head to show you understand what they are talking about. These
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should also be used genuinely and not mechanically.

I addition to the “uh-huh’s”, using paraphrasing shows we are listening and understanding.

This can be done by repeating the key words. Another important skill is to ask questions to

understand better. The questions are used to gain clarity. If you do not understand what is

being said the communication is not effective so questions may be necessary.

Unit 4: Personality Traits and the Human Spirituality

Information to Remember:

Key Learning Point: Stressors can be natural environmental factors, or they may result from the activities

of humans. Some environmental stressors exert a relatively local influence, while others are regional

or global in their scope. Stressors are challenges to the integrity of ecosystems and to the quality of

the environment. (NetIndustries, 2008). “Environmental stress refers to physical, chemical, and

biological constraints on the productivity of species and on the development of ecosystems (Seaward,

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 2015). Humans are part of the planetary environment, they can be both producers of and recipients of

stress.

Key Learning Point:

Incorporating effective time management into one’s life can prove to reduce stress by providing one with

a sense of empowerment from accomplishing needed tasks and spending one’s time wisely. (Seaward,

2006) (Seaward, 2015). Prioritization first requires one to identify specific tasks and responsibilities to be

accomplished. Once tasks and responsibilities are identified, then comes the need to set each task with a

time schedule to get it accomplished. To be able to prioritize responsibilities and schedule them into your

day is good, but it’s not enough to get the job done. Rolling up your sleeves and actually doing the work.

Key Learning Point: Spiritual hunger is searching for that which cannot be attained by traditional

religious practices. Spiritual bankruptcy is a concept that suggest a sense of moral decay. Spiritual

dormancy is people that choose not to recognize the importance of spiritual health. (Seaward, 2015).

Self-Assessment Exercise:
Self-esteem is one of the determining factors of an induvial personality. It is described as self-value,

self-respect, and self-love. (Seaward, 2015) Many different factors contribute to self-esteem. Things

like thoughts, memories, actions, and feelings all play a role. I think self-esteem is crucial in all

aspects of life. Your most important relationship is with yourself, so before you can truly love others

you must love yourself. (Seaward, 2015).

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Unit 5: Dealing with Stress: Coping Strategies

Unit

Information to Remember:
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Key Learning Point: An attitude of gratitude for all things in life that are going right rather than curse all

the things that seem to be going wrong (Seaward, 2015). . Laughter helps you deal with a variety of

maladies, including the stresses of daily life. (Mayo Clinic, 2008) humor has a positive impact on

intellectual and emotional functioning.

Key Learning Point: According to Seaward, “The word humor comes from a Latin word of the same

spelling that means fluid or moisture. In contemporary society, humor is meant to “…go with the flow,”

and given the change to laugh at one’s own foibles, humor eases the embarrassments in life” (Seaward,

2015). Incongruity theory: The incongruity theory is a cognitive-hosed theory suggesting that laughter

and smiles result from the mind's inability to make rational sense of something.

Key Learning Point: Assertion and boundary setting are part of personal empowerment and as such help reduce

stress and anxiety. “Maintaining a sense of self-worth and self-esteem are beneficial acts to help one live life in

balance” (Seaward, 2015). There are two parts to empowerment; assertiveness and boundaries.

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Journal Writing:
Unit Five Journal Writing Assignment

Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry for Stress and

Anxiety. Directions are found on either pages 58 through 60 or 119 through 121 of the Mindfulness

workbook. Upon completion of either practice, take a moment to reflect on whatever came up for you

mentally, emotionally, and physically. This should be a minimum of two full pages.

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

doing this practice for the first time.

Being mindful is something I never gave much thought to. Most days I just went

through completing tasks and just going. The exercises in the Mindfulness workbook gave me

an opportunity to become more aware of myself and the different emotions that come up as I

reflected on different things. I attempted to practice both the walking mediation and the

meditation for anxiety and stress. It was more difficult for me to focus while walking, so the

body scan while remaining still was more effective. Mindful self-inquiry is an investigation

into the nature of one’s own mind and being. (Stahl & Goldstein, 2010)

I tried to accomplish this exercise when my home was in a calmer state. I do not have enough

focus to tune out all external distractions. I incorporated my family by having a family member read

the formal practice out loud as we followed along. When I first started it was not an immediate tune

out of my surroundings. However, I felt my body relax and breathing slow as I began to mediate on

the words. I am naturally a worrier, so I have may anxieties on my mind at any given time. The

anxiety I that was most fore front during the exercise was about my children. I just followed along

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and acknowledged the feelings. Instead of trying to come up with a plan and thinking about all the

possible outcomes, I just let the thought come and go.

As I continued to practice the inquiry I had emotions of gratitude come across. I just focused on

being happy and thankful for what I have in my life right now. Since I am usually so anxious, I was

surprised that this feeling came up. Even if a worry flashed across my mind, my thoughts just returned

to gratitude. This feeling helped my muscles feel less tense. Every time I am stressing about

something I tighten muscles in my neck and back. However, I did not have this feeling as I just

focused on Thanking God for all that he has blessed me with in life. So many time I forget to enjoy

what I have right now.

I did not really think about many difficult emotions because I felt that it would take away my peace

I that moment. I do plan to explore the emotions in the future because I know have more progress to

make. Those are the emotions that cause a conflict within myself. Like the saying in the book

mentioned. “You can run, but you can’t hide.” Since not dealing with these emotions make them too

heavy to carry any further. (Stahl & Goldstein, 2010) I will give myself this opportunity to explore

these thoughts when I feel more in control. I now know that my emotions are not a definition of who I

am. I am not fear and anxiety. They are just emotions that I experience.

My mind scans through so many things at one time so focusing on what I am feeling takes time. I

believe that having more control over my anxieties will give me better control over my actions. I

typically want to focus on results/solutions constantly. When sometimes just focusing on what is in

my control is less stressful. I sometimes feel that I am like a web browser with 100 website tabs open

at all times. Clearing my thoughts and not being result orientated gave me the calmness that I

appreciated during the exercise.

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 Finding time for self- reflection is very difficult because I often I feel like I have too much to do

Unit

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without enough time to do it. However, these are the times it benefits more. Giving myself the

opportunity to acknowledge my anxieties and fears and not let them overwhelm me. This exercise

brought a sense of control because I felt like I was able to focus on my thoughts without getting

caught up in trying to resolve any issue. I did feel like I accomplished something by giving myself

the opportunity to take some time out to feel my emotions. It is really an act of love.

Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental

Imagery
Information to Remember:
Key Learning Point: Exercise is great to counter stress for a number of reasons. First it decreases your

risk of various metabolic and cardiovascular diseases and as a consequence reduces the opportunity

for stress to worsen these diseases” (Sapolsky, 2004). Short term effects such as limited mood

enhancement, or exercising when one is mentally not aligned with engaging in physical exercise, and

the need for exercise “…to occur on regular basis and for a sustained period…” (Sapolsky, 2004). in

order to provide a sense of relaxation and well-being as well as provide physical health benefits.

(Seaward, 2015).

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Key Learning Point: According to Seaward there are specific benefits to using habitual periods of

rest and relaxation including, but are not limited to, the following:

 Decreased resting heart rate

 Decreased resting blood pressure
 Decreased respiration cycles
 Decreased stress hormone activity
 Increased sleep quality
 Decreased fatigue levels
 Decreased sense of anxiety
 Decreased muscle tension
 Increased sense of self-esteem
 Increased sense of well-being
 Increased integrity of the immune system
 Increased digestion
 Increased mental concentration and attention span
(Seaward, 2015).
Key Learning Point: “Meditation is perfect stillness -silence of the body, silence of speech, and silence of

mind” and “Meditation proper begins where active thought ceases and one becomes aware of the

inner meaning of the object of meditation. According to Brian Seaward there are many hundreds of

ways to meditate but all varieties of centering ten to fall into one of three categories: exclusive

meditation, inclusive mediation, and mindfulness…” (Seaward, 2015).

Self-Assessment Exercise:
Why is diaphragmatic breathing thought to be an effective relaxation technique?

We breathe constantly everyday, but diaphragmatic breathing is a very important component of

relaxation when done slowly, deeply, and evenly. (Seaward, 2015).

What effects does meditation have on the mind and the body?

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 Meditation is more than just quiet time. “Meditation is perfect stillness -silence of the body, silence of

speech, and silence of mind”. It is described as increased concentration that leads to increased awareness.

(Seaward, 2015)

List three ways that imagery and visualization can be useful for relaxation. Explain why.

Mental imagery describes the ability of the unconscious mind to generate images that have a calming,

healing effect on the body. Visualization is one aspect of mental imagery, wherein there is conscious

direction of self-generated images. Guided mental is a variation wherein images are suggested by

another person (either live or on tape).

Journal Writing:
Unit Six Journal Writing Assignment

Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are found

on pages 151 through 153 of the Mindfulness workbook. Upon completion of this Assignment,

practice identifying unkind messages you send to yourself and turn it around with positive

affirmations. This should be a minimum of two full pages.

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Unit 7: Nutrition and Stress

Unit

Information to Remember:
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Key Learning Point: There are six components of fitness: cardiovascular endurance, muscular strength

and endurance, flexibility, agility, power, and balance. (Some people include body composition as a

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

oxygenated blood to the working muscles for energy metabolism. Muscular strength is the ability to

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

contractions over a prolonged period of time. Flexibility is defined as the ability to use a muscle

group throughout its entire range of motion. These are thought to be the three most important

components of fitness. Agility refers to maneuverability and coordination of fine and gross motor

movements. Power is defined as force times distance over time; balance is the ability to maintain

equilibrium in motion. Agility, power, and balance supplement the first three components. Some or

all of these components are used in every type of physical activity. (Seaward, 2015).

Key Learning Point: One of the benefits of exercise that has been touted by exercise physiologists for

years is the fact that regular rhythmical (cardiovascular) exercise promotes quality sleep and

decreases symptoms of insomnia. The very nature of physical exercise increases one’s metabolic

activity, thus increasing one’s body-core temperature. As the body returns to homeostasis after a

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 vigorous workout, body-core temperature drops. During sleep, the body-core temperature is at its

lowest point as a result of decreased metabolic activity. (Seaward, 2015).

Key Learning Point: Food affects not only the physical body, but the mental, emotional, and spiritual

aspects as well. The concept of spiritual nutrition suggests eating a wide variety of fruits, vegetables,

and grains that nurture the health of the seven primary chakras. In addition, spiritual nutrition

suggests ensuring a balance in all aspects of food, including the acid/base balance. (Seaward, 2015).

Self-Assessment Exercise:
Choose from either formal practice: Sitting Meditation or Mindful Lying Yoga. Directions are

found on either pages 87 through 89 or 91 through 107 of the Mindfulness workbook. Upon

completion of either practice, describe your formal practice and take a moment to reflect on whatever

came up for you mentally, emotionally, and physically and explain.

Finding time to complete sitting meditation was not an easy task. It took a few attempts before I

was successful. Like pretty much all adult learners I am busy with life. After mothering, work,

homework, family life, etc. my time is very limited. The meditation had various timeframes and even

being successful with the shortest one was difficult. I had two sick children this week, so I spent a lot

of time comforting them. I decided to try during the soothing period. The children were quiet and I

knew I would have peace if I did it while holding them. I did not have access to a CD player at that

time, so I read through the script as I nursed. I read slowly to allow myself time to process what I was

reading instead of just speeding through the text.

Although my environment was relatively quiet. I had trouble trying to calm my mind. I would read

a passage then start thinking about a task at work. Or what housework needed to be completed. After

those thoughts, I just told myself to acknowledge them and move on. My thoughts of anxiety started

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to release as I just accepted it for what it was and did not try to rationalize any feelings. I just let it be.

(Stahl, 2010). Outwardly I was pretty still, but my internal experience was all over the place.

Mindfulness mediation requires more than just a still body. This state brings on feelings of

compassion and greater wisdom. (Stahl, 2010)

I spent a significant amount of time on just letting myself acknowledge my thoughts. This alone

made me feel calmer because I was not trying to create plans for 100 tasks like I typically do. I did not

let myself get caught up in mistakes I made or with future plans. It gave me some clarity within.

Since, I was not alone it was difficult to block out every single thing. However, it gave me a sense of

gratitude to be there. I did not focus on the task of mothering, instead I was just grateful I had the

opportunity to be a mother. I know that before I know it the years will fly by and my babies will be

too big to hold. These are feelings that I overlook often. I usually get caught up daily life so I do not

always get to feel those emotions.

These mediation exercises have made me view my spirituality differently. I never considered

myself an overly religious or spiritual person. I did attend regular church services, read bible

scriptures, and pray. But I now realize most of what I did was just routine. I was not sitting still to

listen to the voice inside. I just did what I was taught to do, the mindfulness has made me look at

religion differently. I still believe in God. My appreciation is just different now. I was able to focus on

what the bible says I should think and feel instead of what I suppose to do. Having more

understanding of different life lessons made me feel empowered. It has inspired me to mediate more

often. I heard on a podcast before about the benefits of mediation, but until I took that quiet time I did

not understanding.

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Unit 8: Physical Exercise and Activity

Unit

Information to Remember:
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Key Learning Point: The body adapts, either negatively or positively, to the stress placed upon it. Proper

physical exercise will cause many adaptations that in the long term are thought to be effective in

reducing the deleterious effects of stress by returning the body to a profound state of homeostasis.

Physical exercise allows the body to use stress hormones for their intended purposes, detoxifying the

body of stress hormones by utilizing them constructively. (Seaward, 2015).

Key Learning Point: Food affects not only the physical body, but the mental, emotional, and spiritual

aspects as well. The concept of spiritual nutrition suggests eating a wide variety of fruits, vegetables,

and grains that nurture the health of the seven primary chakras. In addition, spiritual nutrition

suggests ensuring a balance in all aspects of food, including the acid/base balance. (Seaward, 2015).

Key Learning Point: Change various aspects of your diet, including reducing or eliminating the

consumption of caffeine, refined sugar, sodium, and fats, to reduce the risk of stress-related problems.

Because of the global condition of soil depletion, even a healthy diet is considered deficient in the

essential vitamins and minerals so that supplementation is encouraged. (Seaward, 2015).

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Self-Assessment Exercises:
What is the purpose of this program? Having healthy employees not benefit the induvial, but the

company also reaps benefits. Most work environments are high stress and do not leave the employees

with the time or resources to maintain a healthy life. Since most of a person’s time is spent at work,

having work be the foundation of the healthy lifestyle is the best option. (Seaward, 2015).

My pitch to have a healthier work center is to focus on dealing with stress and the availability of

healthier options. I would incorporate a down hour at least three times a week. We would have guided

meditation available for those who are new to meditation. I do think physical exercise is important,

but the exercise would be more yoga moves. The other portion would be to have healthy food options

readily available. This would include offering a health vending machine or snack fund. Having those

options easy to access is important to promote healthier choices. To encourage the members to

participate we could offer a reward system for members who go to meditation sessions and choose

healthier lunches. Please give me your feedback on making this program a success.

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Unit 9: Applying Stress: Critical Issues for Management and

Unit

Prevention to your Professional Life

9
Information to Remember:
Key Learning Point: For a coping technique to be effective, it must do one or all of the following:

increase awareness of the cause of stress, help process information about the stressor, and adjust

attitude and possibly behavior to work toward a peaceful resolution. There are many ways to change

behavior, all having a common format called the behavior modification model. This progression of

stages includes denial that a behavior contributes to poor health, or that one practices an undesirable

behavior; then (1) awareness of the undesirable behavior; (2) desire to change; (3) cognitive

restructuring, a conscious attempt to change; (4) behavioral substitution; and (5) evaluation of the

results. (Seaward, 2015).

Key Learning Point: Avoidance is considered a negative coping technique; however, to step outside your

problems for a short while to gain a better perspective on them is thought to be quite healthy. Hobbies

can be used as positive diversion tactics that allow for a healthy release from daily stressors. When

approached in this way, hobbies can contribute to self-esteem, which then transfers to other areas of

one’s life. (Seaward, 2015).

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Key Learning Point: Prayer, the original chat room, is one of the oldest coping techniques known to

humankind. Although there are many different ways to pray, intercessory prayer is the most common

type in times of crisis. Prayer and meditation are not the same thing. (Seaward, 2015).

Additional Information

Seligman, M (2006). Learned Optimism: How to Change Your Mind and Your Life. New York, NY:
Free Press

Secondary source

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 References

Seaward, B. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.

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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