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

Crystal Ragas

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

May 01, 2018

Total Points = 2
Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember........................................................................1
Self-Assessment Exercises.......................................................................1
Journal Writing.........................................................................................2

UNIT 2 THE PHYSIO LOGY OF STRESS

Information to Remember........................................................................5
Self-Assessment Exercises.......................................................................5
Journal Writing.........................................................................................5

UNIT 3 PSYCHOLOGY OF STRESS

Information to Remember........................................................................9
Self-Assessment Exercises.......................................................................9
Journal Writing.........................................................................................9

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

Information to Remember......................................................................11
Self-Assessment Exercises.....................................................................11
Journal Writing.......................................................................................12

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

Information to Remember......................................................................18
Journal Writing.......................................................................................18

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

AND M ENTAL IM AGE RY

Information to Remember......................................................................21
Self-Assessment Exercises.....................................................................21
Journal Writing.......................................................................................22

UNIT 7 NUTRITI ON AND STRESS

Information to Remember......................................................................25
Self-Assessment Exercises.....................................................................25
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY

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

UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T

AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E

Information to Remember......................................................................29

ADDITI ONAL INF ORM ATIO N

REF EREN CES

(This page intentionally left blank)

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Unit

Unit 1: The Nature of Stress

Information to Remember:
 Key Learning Point: Assessing your personal level of stress. This is
important because in order
to help others, we need to know how much we can handle. We are all
humans and we are best equipped to help others when we are healthy
ourselves. Knowing how to help other asses their level stress will
beneficial to anyone going into the health care world, whether its
conventional or alternative. (Seaward, 2015).
 Key Learning Point: Identify areas of possible health risks related to
stress. Knowing what causes stress the best way is to alleviate some of
the stress. For example, my kids cause me a lot of stress, but being
aware and mindful of that helps me deal with each situation a little
better and be less stressed over all. (Seaward, 2015).
 Key Learning Point: Examine mindfulness as a practice. Being mindful
is taking the time to focus on one thing at a time. Breathing is a
common first but eating something simple can help you learn as well.
Clearing the other thoughts out of your mind to focus on one thing will
be challenging at first, but with practice you will be able to be mindful
in more areas of your life. (Seaward, 2015).

Self-Assessment Exercise:
The exercise was to make a pie chart of our areas of health. We were to
weigh our mental, spiritual, physical and emotional wellbeing. My chart had a
slightly larger spiritual health section. Emotional, mental and physical sections
were the all the same sizes, but a little smaller than my spiritual health. Though
having all four sections equal is considered to be the healthiest, I think having a

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 larger spiritual section is the second best. I think it’s easier to get the other three
if you are spiritually healthy. (Seaward, 2015).

Journal Writing:
Unit One Journal Writing

Complete the Journal Assignment entitled: “How Stressed

Are You?” Directions are found on pages 11 and 12 of the

Mindfulness workbook. List the situation on the left. Use a rating

scale of 1 through 10 for the start, midway, and end. You will use

this Journal Assignment as a way of mapping your stress

throughout the course. Keep it handy and refer back to it often.

Situation Start Midway End

Packing 8 7 3
Getting my class work done 5 4 3
Putting my kids to sleep 5 6 3
Meal planning 4 3 2
Finding new specialty doctors for my kids 8 8 3
Switching health insurance companies 8 6 3
Making sure I have all prescriptions filled 7 5 2
Learning new choreography for my Zumba class. (I 6 4 1
teach)

References

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc.

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 (Stahl & Goldstein, 2010).

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Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Explain the cause of stress. Stress is caused by the flight or fight response. It
happens whenever we are faced with a situation that startles us. It could be something simple or
something big in our lives. (Seaward, 2015).
Key Learning Point: Know the effects of stress on the body. Stress weakens the immune system and can
cause many illnesses ranging from the common cold to irritable bowel syndrome. It can cause
headaches and ulcers as well. When stress isn’t handled properly, it can wreak havoc on the body.
(Seaward, 2015).
Key Learning Point: Examine the mind-body connection. In western medicine the mind and body are
seen as separate issues, but the two could not be more connected. As we learn more about the mind-
body connection, we learn how powerful the connection is. The mind can fool the body into actually
being sick, and it can also help heal the body. The placebo affect is just one example of this. People
are given something that they think will make them better, and it actually does make them feel better,
even though it was just a sugar pill. (Seaward, 2015).

Self-Assessment Exercise:
Neuroscience is the study of the structure and function of the brain and
nervous system. Since the MRI the field has been full of new information. There
are many disorders that happen in the nervous system due to stress including
bronchial asthma, tension headaches, migraines, irritable bowel syndrome and
coronary heart disease. Stress compromises the immune system as well making
you more susceptible to influenza, the common cold, allergies, auto immune
disorders, rheumatoid arthritis and ulcers. Though all of these illnesses can be
treated with prescription medications, meditation and other alternative treatment
methods are proven to be effective (Seaward, 2015).

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Journal Writing:
Unit Two Journal Writing Assignment

Complete the Journal Assignment entitled, Explore: How is

stress or anxiety affecting your life? Directions are found on

pages 33 through 35 of the Mindfulness workbook. Upon

completion of this Assignment, you will take the first step toward

greater well-being and become aware of how stress is impacting

your life. This should be a minimum of two full pages.

How is stress or anxiety about people affecting your life?

Anxiety about people affects my life in so many ways. I am a mom of three toddlers so

my like is basically one big ball of stress. They are 2, 3 and 4 and so they are completely

dependent on me for survival. Not only do I have to feed, clothe and house them, but I have to

teach them those life lessons that no one else is going to, like how to wipe after using the

restroom, and why picking your nose is gross. I have to guide them through life and keep them

safe. I have to constantly scan my surroundings and beware of the cruel world around them,

while allowing them to enjoy being children. Every single outing causes some form of anxiety.

When I gave birth to my daughter, 3 and half years ago, I suffered from severe post-partum

anxiety, but for the last year and a half I have managed my anxiety through diet, exercise and

holistic options like lavender tea. A year ago, I began fostering two more kids who we are

currently trying to adopt. Anxiety is something I manage, but every day is a struggle. Some

days are harder than others, but I work towards being mindful and teaching my kids how to

manage stress now. It’s such an important thing that often gets looked over, especially in

children.

How is stress or anxiety about work affecting your life?

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 I am a Zumba instruction which actually helps my stress levels. I love teaching classes

and meeting new people. Dancing makes me happy. Exercise is proven to lower stress levels, so

that an added bonus. I enjoy learning the new choreography and introducing my students to

new dances. Helping them learn helps boost my confidence.

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

This world is a scary place. Between human trafficking and kid napping shared on social

media, I trust no one. Not to mention the germs. Its so easy to let yourself be paranoid about

every little thing. One thing I am working on is keeping my mind clear. I don’t need to worry

about 1,000 things going on, I just need to focus on my kids and my husband and myself. Yes, I

have to be aware of my surroundings, but I don’t need obsess over them.

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

This is actually a sensitive subject for me. As a teenager I struggled with my body image.

I would starve myself for days before gymnastics meets just to make sure I looked good in my

leotard. Food has always been an issue for me and that’s why I am getting a degree in health

and wellness. I am also looking to become a certified holistic nutritionist. I feel that the only way

I can overcome the anxieties I have about food is to learn as much as I can about food and feed

my body right. Its important to me to teach my children to have a healthy relationship with food

as well.

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

I have no stress about sleep. Sleep is a priority in my life. My children are in bed by 7:30

each night and I am in bed by 10pm. I wake up with my children when they need me, but other

than that I sleep at least 8 hours a night. Sometimes I nap during the day when my children

nap. If I feel tired, I will not hesitate to rest.

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

Being a Zumba instructor really helps with this. I get exercise at least 3 days a week by

teaching. I also try to attend other classes which helps get in even more exercise. Because I just

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moved, I am currently looking for a new place to teach so I am a little worried right now, but I

am going to sign up for a YMCA gym membership tomorrow so that will help with any anxieties

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Unit

about working out.

Summary

In summary, I think I am doing well managing my anxiety and stress. I have identified

my big stressors and have some different techniques to help cope through bouts of anxiety. I

drink lavender tea, diffuse essential oils and have some valerian root for hard days. Overall I

think I am doing well, but there is still room for improvement.

References

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc.

(Stahl & Goldstein, 2010).

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Explain emotional consequences of stress. Being less
stressed allows you to be more in control of your emotions. Have you ever
lashed out at someone after getting some bad news? If you were mindful of the
stressors, you may not have done that. (Seaward, 2015).

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 Key Learning Point: Discuss spiritual health consequences of stress. When
you can differentiate between the stress and yourself, you allow yourself to see
things more clearly. You can take a step back and realize that the stress doesn’t
define you and you are in control.
(Seaward, 2015).
Key Learning Point: Apply techniques and strategies of mindfulness meditation.
Learning to mediate anytime, anywhere has helped me on so many levels.
Being able to take a few deep breathes when I’m upset and gather my
thoughts allows me to not yell at my kids and be nicer to everyone. (Seaward,
2015).

Self-Assessment Exercise:
The Self is a higher authority or the true self where the self is the ego. When you
get rid of the negativity floating around in your mind and focus on the positive
experiences you tend to be happier. When you meditate and clear your mind you
feel less stressed. Most theories about this break the mind and ego into two
sections but note that they are still connected. Freud uses and egg, the yolk being
the mind or ID and the white being the ego. You have to desensitize yourself to
whatever it is that scares you. In other words, you have to face your fears to
overcome them. (Seaward, 2015).

Journal Writing:
Complete the Journal Assignment entitled: Five-Minute

Mindful Breathing and Bringing the Eight Attitudes of Mindfulness

into Your Life. Directions are found on pages 45 and 46 of the

Mindfulness workbook. Upon completion of this Assignment, you

will begin to understand the importance of making them a part of

your daily life. See what changes occur in relationships with

yourself and others around you. This should be a minimum of one

full page.

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

physically when doing this practice for the first time.

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 Start paragraph

By implementing mindful breathing and attitudes of mindfulness into my life I have

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Unit

noticed many changes. I am able to be a better mother, wife and friend to those around me. By

taking time to clear my mind and de stress for just 5 minutes of mindful breathing I find that my

patience has grown tremendously. I also notice that I have more will power keep those feelings

of anger at bay. I can simply shuffle my thoughts and bring back that time of peace from my

mindful breathing exercise.

References

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc.

(Stahl & Goldstein, 2010). Total Points = 3

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Assess the impact of biological and ecological stress on
the planet and on humans. A lot of people allow the weather to affect them.

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There are different pressures and types of air that actually do affect us in many
ways. (Seaward, 2015).
Key Learning Point: Identify the link between socio-economic stress and need
to effectively manage resources. Growing up without money may make money
harder to manage as an adult. There is a cycle of low-income families having
children that grow up to become low income as well. Learning to effectively
manage your money and resources would help break this cycle. (Seaward,
2015).
Key Learning Point: Examine how planetary stressors such as overpopulation
and poverty influence health outcomes. Overpopulation leads to things like
increased hunger and homelessness. These resources are limited and if there
are too many people, and not enough resources this is the outcome. (Seaward,
2015).

Self-Assessment Exercise:
Self-esteem is preparation for relieving stress. If you believe in yourself and feel
like you can handle certain situations, you are less likely to be stressed about
them. We enjoy doing things we are good. Kids enjoy playing the same game
many times in a row because they see themselves getting better. Being good at
things boosts our confidence when doing other things as well. For example, if
you’re a good runner, you may try weightlifting. Someone who has no
experience in exercise probably wouldn’t just jump into weight lifting.
Relationships, values, and meaningful purpose are often affected by stress.
Just about every type of therapy you can go through will affect your internal
and external relationships, values and meaningful purpose. Prochaska’s Stages
of Change Model can be used for learning any activity. (Seaward, 2015)

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Journal Writing:
Unit Four Journal Writing Assignment

Complete the Journal Assignment entitled: Explore:

Identifying Emotions in the Body. Directions are found on pages

74 through 77 of the Mindfulness workbook. Upon completion of

this Assignment, practice taking a moment to mindfully tune in to

your body and discover any physical sensations associated with

strong emotions. This should be a minimum of three full pages.

FEAR: apprehension, anxiety, distress, edginess, jumpiness,

nervousness, panic, tenseness, uneasiness, worry, fright, feeling

overwhelmed.

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 Sometimes I feel like my life is overwhelming more than it is

“normal.” I am constantly worrying about things. I have three

toddlers and two of them have special needs that need to be met.

The oldest, she’s 4, can’t have red dye. I check every label of

everything she eats. Any time we go to an event I have to make

sure I pack snacks and drinks for her so that she doesn’t feel left

out. My husband is active duty military and is gone a lot. I find

myself jumpy and nervous while he’s gone. The weeks leading up

to his departure I am full of panic. I need my house to be fully

stocked with food and essentials for me and my children because

grocery shopping with three little ones is not going to happen.

When he is gone I am especially tense because every chore and

responsibility is on me. I have to keep the family afloat by myself.

I get scared that I won’t be able to live up to these expectations. I

often get headaches or feel nauseous for hours on end in these

situations. When I’m anxious my palms get clammy and my throat

feels dry. Anxiety also make my heart pound. I feel like I can’t

think straight and I am mentally bouncing around.

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed,

chaotic, foggy, or unaware.

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 Remembering schedules for a family of 5 would leave anyone

confused. I write everything in a calendar and I still mess up

sometimes. On especially busy days I plan my day and just go. I

often feel like I’m in a fog until it’s all done, just floating through

my day. My life is pure chaos most days and I’m almost on auto

pilot trying to get my to-do list checked off with three kids in tow.

I multitask a lot more than I would like to. I am often waking and

filling sippy cups or wiping boogers. Its hectic. I feel shaky,

almost, like I’ve had too much coffee.

ANGER: aggravation, agitation, annoyance, destructiveness,

disgust, envy, frustration, irritation, grouchiness, grumpiness,

rage.

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 Some of these make me feel like a bad mom, but I know that

they are normal feelings. I get annoyed, I get mad. I am just plain

old grumpy sometimes. Rage feeling like a heat wave coming over

me. It doesn’t last long and I can usually overcome it with a few

deep breaths, but man sometimes it wants to take me over. I feel

it in my feet first and it just creeps up until my head is ready to

explode. Grumpiness is just a dull pain. It can be anywhere but

mine likes to reside right in my neck and temples causing

headaches. Annoyance is hard to describe for me. It like if

someone was poking you in the same spot for an hour. Eventually

you stop actually feeling it, but you still know its there.

SADNESS: alienation, anguish, despair, disappointment, gloom,

grief, hopelessness, insecurity, loneliness, misery,

unhappiness, rejection.

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 This one is hard for me. I deal with anger, fear, and confusion

rather well. For some reason, sadness gets me every time.

Disappointment is a really hard one. Its like being punched in the

gut and grabbed by the back of the neck all at the same time. You

want to curl up and cry, but something is keeping you upright. You

involuntarily cry, but you’re almost mad too. Insecurities will eat

you alive. Even when you try not to listen to them, there they are,

forcing their way into your brain. It chips away at your heart

making you feel incomplete. Loneliness is probably the most

difficult of all. It’s a feeling of isolation, it jumps all over your

body. Wanting to be heard by someone who understands. Its

wanting to be next to someone who also wants to be next to you.

My husband being gone a lot leaves me feeling lonely a lot. I have

the company of my children, but I still feel lonely.

SHAME: guilt, embarrassment, humiliation, invalidation, regret,

remorse, mortification.

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 Guilt is feeling I’m all to familiar with, as most parents are, I

think. I hate yelling at my kids because I feel guilty after. I feel

ling I failed them, I should have done better. I let my emotions get

the best of me. It tugs at my heart and reminds me that I’m still a

work in progress. Embarrassment is not a good feeling. It feels

warm in the cheeks and in the tummy. Its cold hands and

especially fingers. It not wanting those people to look at you. Its

wanting to be invisible for just a moment. Humiliation is even

worse. Its similar to embarrassment but amplified. It wanting to

run and hide for a long time. It’s not talking to an old friend for

fear of judgement. Humiliation often comes doing something and

it coming out wrong.

LOVE: affection, arousal, attraction, caring, compassion, desire,

fondness, infatuation, kindness, liking, longing, warmth,

sympathy, sentimentality.

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 Affection is one of the best feelings. Its sweet kisses and

holding hands. Its innocent and fun. Its warm and mushy. You can

feel it all over, like sunshine. Compassion is such an amazing

feeling. IT is one of those feelings that stays with you. Even

thought you may feel a bit sad, you feel grateful. Your heart

feeling like its actually growing when you’re compassionate.

Kindness is sharing, its giving someone else what you may

actually want to keep. Kindness is taking turns and helping

people. Its fuzzy and warm and hard sometimes. Longing is not

necessarily a good feeling, but when you think about it, it is still

good. When my husband is gone, I long for him. Its more than

missing him, but less than grieving him. I just simply wish he was

there. I think about him when I wash dishes or fold laundry

because my mind just drifts there. While its sad that I feel that, I

am grateful I found someone worth longing for. Warmth is just the

way it sounds. Its in the pit of your gut, and its warm. Its not hot

or uncomfortable, its soothing. Its seeing your daughter make a

friend or watching your sister get married to the man of her

dreams.

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

enthusiasm, excitement, exhilaration, hope, optimism, pleasure,

satisfaction.

To be content is to feel safe. It not wanting to go anywhere

else. It being happy with right where you are in all aspects of your

life. Content is good, but I don’t think were meant to be there

long. Content is comfortable, and we rarely grow when we are

comfortable. Enjoyment is feeling the sunshine on your skin. It

appreciating that not everyone can do that. Its not wanting more

or less, but just having enough. Excitement is fun, like jumping

from a cliff. If hangs on anxiety and nervousness but makes them

better. It reminds you that facing your fears can set you free.

Hope is a deep emotion. Its something in your heart that wishes

for better, for more. It drives you to work harder and be better for

those you love. It is powerful and can help you overcome just

about anything. It bold and doesn’t hold back. Optimism is like

hope, but its in the brain. Its finding the good. Its seeing the

awesome things around, even when there are also bad things. Its

looking past the negative and straight to the good stuff.

Emotions are entangled and messy. Bad or negative emotions bring good and happy and

good emotions may bring pain. It is hard to feel pure joy or pure sadness. Its also hard to

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describe all these feelings when you aren’t currently feeling them. Its like an emotional

rollercoaster trying to pinpoint how each one of these feeling in a few hours. Emotions take a toll

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Unit

you. They active parts of your body you don’t expect. Like being hot when you’re mad, or cold

when your sad. Emotions are complex.

References

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc.

(Stahl & Goldstein, 2010). Total Points = 3

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Assess the importance of maintaining a positive outlook
on life as a way of reducing individual stress. Maintaining a positive outlook on
life is basically seeing the good in every situation. When something bad
happens, look for the silver lining. When you focus on the good you are less
likely to stress about the bad. (Seaward, 2015).
Key Learning Point: Examine the process and benefits of using affirmations to
create and sustain positive mindset. Affirmations are just good things. If you,
or someone else, always points out good things about you and everything you
do, you will eventually feel good about yourself and have more confidence.

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 Feeling like you’re good at things will help you have a positive mindset.
(Seaward, 2015).
Key Learning Point: Evaluate the use of reframing to create a positive
mindset. Reframing is changing where you look. If you get in a car accident and
focus on the fact that you totaled your car, you will likely add stress to an
already stressful situation. If you focus on being alive and being grateful for the
things in your car that aren’t ruined, you may still be stressed about the
situation, but you will approach the situation with less anger. (Seaward, 2015).

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.

I decided to talk about Mindful Self-Inquiry for Stress and Anxiety. For this assignment

you can either sit or lay down, as long as you can stay alert and awake. It says to start by

congratulating yourself, which I love because it starts of completely positive. It’s important to be

in the right state of mind to be mindful. I chose to lay down for this. The next step is to just

become aware of your thoughts. I find myself excited about moving into my new house

tomorrow. I keep thinking of way to decorate and things we’ll have to buy. I’m relieved that its

finally happening as we’ve been staying with a friend for the past 3 weeks.im excited and im

nervous. The next step is to focus on breathing. Taking a breath in, and then out. I’m focusing

on breathing with my stomach instead of my chest. In and out. In and out. It sounds boring as I

type it, but it was so relaxing, I could feel my shoulders loosening up with each breath. I was so

focused on simply breathing. My nerves began to calm down and the pain faded to the back and

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I focused on expanding my stomach to inhale. As I begin to focus on my body I notice how sore

I am in my neck and shoulders. I can feel the pain radiating from my surgical scars due to my

nervous disorder. My arms feel like Jell-O from the chaos of today. My hair is messy, falling onto

my face and neck. Now its time to address all of these feelings. As my mind drifts back to

closing, I can feel my heart beat speed up. I start feeling warm and realize that as excited as I

am, I am also nervous. I’m nervous about the timing of the movers coming. What if we aren’t

done signing the paperwork. I’m tired. I remember moving often as a child, this is our second

move this year. Will my kids feel the way I felt? I hope they aren’t scared. I hope this will be out

forever house. Its all crashing now. I started crying. Moving so much as a child made it hard for

me to call any place “home.” I want to give my kids a home. Breathe in. Breathe out. My mind

took me on a journey, flashing memories of packing and reminding me of all the things that

were lost along the way. I’m watching the memories like a movie. Seeing it all happen and not

controlling it. I see boxes with random things thrown in because I had to pack myself at 8. I see

my baby blanket on the window seat of the first house I ever remember, where it stayed

because I was a big girl now. I see the multiple boyfriends of my mom, in and out of our lives. I

smell the sage being burned at the new place. What a journey. What a ride. It felt good to give

in to that though, to go on the journey. I had no idea that my anxiety around the move was

stemming from that. I’m sure there are other things it comes from too. My mind brought me

places I haven’t been in years. I was just reliving the things I hated most about moving. As I

finish breathing I am focusing on my whole body as I breathe. I take a dep breath in and I feel

myself getting lighter. I feel my body rise and my pack press against the floor. As I breathe out

and I can feel myself shrink. My toes relax and feel closer to the ground.

This exercise was amazing. I actually have done it a few more times because it helped me

so much. To allow my mind to take control and process what I need to process without

disruption has been awesome. I can see where my anxiety is stemming from and can deal with

things that I honestly didn’t even remember. I have visited my childhood more than I would like,

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but I feel so much better. I cannot wait to give my kids the life I wanted, the stability I dreamed

of. I am calmer, knowing what triggers my anxiety makes me feel like I can control it a bot

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Unit

more. By giving myself this time to deal with the emotions racing through my veins, I can be a

better mother and wife when my kids are emotional. I can help my husband deal with the stress

of moving.

References

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc.

(Stahl & Goldstein, 2010). Total Points = 3

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Examine the impact of meditation on stress reduction and
benefits to overall health. Meditation reduces stress because it allows you to
control your thoughts and not get sucked into your wondering mind. It can
lower blood pressure and help your immune system as well. (Seaward, 2015).
Key Learning Point: Evaluate the practice of general relaxation techniques.
Diaphragmatic breathing is one relaxation technique that is very useful because

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it only takes a few moments to do and you can do it anywhere, anytime.
Meditation can also be done anywhere, anytime. You can continue walking to
writing and just focus only on what you are doing. Do not let other thoughts
come in, just stay focused on the task at hand. (Seaward, 2015).
Key Learning Point: Understand the basics of meditation. Meditation is basically
just staying focused on one thing. It can be something as simple as breathing.
You pay attention to every aspect of breathing and don’t allow other thoughts
to creep in. If you find your mind wondering, you refocus on breathing. It takes
practice but can be very useful. (Seaward, 2015).

Self-Assessment Exercise:
Diaphragmatic breathing is thought to be an effective relaxation technique. It is
thought to unite the mind and body through the universal energy of breathing.
Diaphragmatic breathing is proven to lower the amount of stress in your body.
There are three steps that are important to engage in diaphragmatic breathing.
The first step is to get into a comfortable position. The second step is
concentration. You want to really concentrate on your breathing. The third step to
engage in this breathing is visualization. I like to visualize my breath as a cloud.
Meditation can minimize distractions. (Seaward, 2015).

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.

Mindful of how you interact with yourself?

I have done a lot of work on this over the past few years. I am religious so I try to see

myself the way God sees me. I have actually taken courses at church directly related to this. I

had to write down every bad thought about myself when I thought it and then at night I would

have to write a bible verse that highlighted something good that comes of that characteristic.

This helped me to think better of myself. I may be a bit of a bossy woman, but I sure know how

to get things done. This is definitely a revolving door though. Sometimes I get stuck on

25
something negative about myself and need a reminder. I have recently have been very

unorganized and its been driving me insane because normally I am extremely organized. I have

been so hyper-focused on being organized that I forgot certain things. I totally missed an

appointment the other day because I was organizing. I just kept saying, “My life is a mess.” My

life is not a mess, my house is a mess. There’s a difference. I just moved into my new house and

things will find their places over time.

Seeds of suffering?

If I could stop having anxiety about silly things I feel like my life would be much different.

I used to be a very outgoing person, but after having my daughter I was diagnosed with post-

partum anxiety. She’s 3 now, and I still find myself trying to manage my anxiety. Most of it

stems around the safety of my children. The other day I convinced myself that there were people

at the park trying to kidnap my son. I just left the park after being there about 20 minutes. My

kids were upset, but I couldn’t stay there. After reevaluating the situation, I realized that my

anxiety got the best of me. I feel like most of the time I have a handle on it, but not always.

Day-to-day life feelings of resentment?

One of my very best friends is having a hard time right now. She is taking these pills to

help her lose weight, and they affect her mood a lot. Losing weight is very important to her, so

she just ignores her mood swings and continues to take the medication. She often complains

about her mother not showing her the same love and compassion she shows her other daughter.

She is usually a sweet compassionate person, but on these pills she’s short and cold. I come

from a dirt-poor family. I remember stealing food from grocery stores to eat on the weekends. I

remember not seeing my mom for days on end because she was out at the bar and never came

home. Hearing her complain about her mother giving her $400 instead of $800 is hard. My

mother is in a much better place now than she was then, but she still isn’t going to hand me

$400 for no reason any time soon. I try to sympathies with her and remember that her feelings

26
are real and these problems are big to her. If I didn’t carry around my baggage maybe I could

better at this.

Reflection on writing?

I do a lot of work on myself. I read self help books and go to therapy on and off. I eat

healthy and work out to help keep myself healthy over all. I am always looking for new ways to

grow and these assignments are really helping me with that. It’s so easy to get stuck on the bad

things and sit with them for far too long. For me, leaving my issues at the Cross has been a

helpful way to deal with this. I can work on being better if I’m not hanging on to all my flaws. My

shortcomings don’t define me. I really need to work on approaching situations with my friends

with less of my own baggage. If I can try to see their problems for what they are, I may be more

helpful to them. I will always share my insight with my friends because that’s usually why people

vent. They want to solve the problem. Sometimes, they do just want me to listen and I do that,

but a lot of my friends enjoy talking about different ways to handle situations. If I can step out of

my shoes and into theirs for a minute I may be able to help them more. Though my baggage has

made me who I am, I don’t have to carry it everywhere with me. These assignments have

brought me closer to my God and myself.

References

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc.

(Stahl & Goldstein, 2010).

27
Unit 7: Nutrition and Stress

7
Unit

Information to Remember:
Key Learning Point: Evaluate the use of mental imagery and visualization to
manage and prevent stress. Imagining yourself in a peaceful place, like the
beach, you can make yourself happier and focus less on the stress. Imagining
yourself sitting in the sand listening to the waves, feeling the sunshine on your
skin can bring you peace even in the most stressful situations. (Seaward, 2015).
Key Learning Point: Evaluate the role of nutrition as it relates to stress and
healthy eating. Our bodies are completely chemical, so making sure we have the
right amount of each chemical only makes sense. Eating whole foods with a
variety of colors can certainly help your stress levels and just about everything
else in your body. (Seaward, 2015).
Key Learning Point: Examine how eating habits contribute to or negate stress
in the human body. When we overeat, or eat poorly, we gain weight. Binge
eating is also a bad way to eat, but many people do it. There is a saying, “eating
your feelings.” And it can be true. Food is comforting for some people.
(Seaward, 2015).

Self-Assessment Exercise:
The exercise was to practice meditation again. I was able to keep my thoughts
clear for a while this time. I notice that when I try to be mindful of my body my
mind starts to wonder so it is best for me focus on my breathing. Practicing this
has helped me use mindfulness sin other areas of my life as well. (Seaward,
2015).

28
Unit 8: Physical Exercise and Activity

8
Unit

Information to Remember:
Key Learning Point: Assess the role of physical exercise in managing and
preventing stress. Exercising allows your body to release endorphins, the happy
hormone. You literally make yourself happier each time you exercise. You also
will learn new things and over time, become good at it which will also help you
build self-confidence. (Seaward, 2015).
Key Learning Point: Identify a variety of mind-body practices to improve
physiological and psychological well-being. Yoga is a great mind-body practice.
It requires a great deal of physical strength to get into certain poses and it
requires mental strength to stay in these poses and sink deeper into them.
(Seaward, 2015).
Key Learning Point: Understand the qualities of interpersonal mindfulness and its
use between you and others. Being mindful of others is very important. If
someone is in a bad mood its important to remember that they may be having
a bad day and you don’t need to let that define your day. The same goes for
when you’re stressed and lashing out. It helps when other just understand
that. (Seaward, 2015).

Self-Assessment Exercises:
The assignment was to come up with a proposal for a health and wellness
program for a place of employment. The purpose of this program is to help
employees become more aware of their mind and bodies. Being mindful can help
employees work together with less conflict. It can help employees think more
clearly and give a project their full attention. Helping employees be mindful can
ensure they are focused while they are at work. My proposal included a yoga
class once a week and mindful breathing at the end of every day. I suggested a
reward system of longer lunches for employees who attend the yoga class.
(Seaward, 2015).

29
Journal Writing:
Unit Eight Journal Writing Assignment

OPENNESS: Being open is an essential part of growing a

relationship. Its hard to see things the way someone else

does, because you are not them, you will never be them. You

have different life experiences and therefore you think

differently. Being open allows for you to connect on a deeper

level and try to understand why the other person thinks,

feels and reacts the way they do. This will help you when you

are upset about their reaction. It will help you know when to

ask questions and when to give them to space.

EMPATHY: Empathy is identifying with someone else’s emotions. Trying to actually feel what

they feel. This is so important because most of the time people want to be understood. They

want to know that they aren’t alone. Being empathetic and showing them that you literally feel

their pain can help you become closer.

COMPASSION: Compassion is being able to understand how someone feels and understanding

that they may not be themselves because of that. For example, your sad wife may not want to

do the dishes tonight. Have some compassion and do them for her.

LOVING-KINDNESS: This is genuinely wanting someone else to be happy, healthy and overall

well. Its about not judging what they are doing to get that happiness. Almost like a child of your

own, you would support them in all of their endeavors and always hope they succeed.

SYMPATHETIC JOY: This is my favorite emotion! It having joy for someone else simply because

they are happy. How amazing! Smiles really are contagious. I find this to be so easy with

30
children. Hearing a child laugh makes me the happiest I could be. Seeing a little kid smiley and

giggling makes me smile too.

EQUANIMITY: Equanimity is basically treating everyone with same respect and compassion. Its

keeping your emotions in check and not lashing gout on others because you’re in a bad mood.

This is so important for everyone because we tend to lash out on the people we are closest to.

Its an awful feeling to hurt someone you care about because you lost control of your emotions.

References

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc

31
Unit 9: Applying Stress: Critical Issues for

9
Unit

Management and Prevention to your

Professional Life
Information to Remember:
Key Learning Point Examine the role of progressive muscular relaxation as a
supplementary relaxation technique in managing and preventing stress.
Progressive muscular relaxation is when you tense a muscle group and then
relax it. This works by reminding your brain to actually relax your muscles.
Sometimes you maybe tense in areas and you don’t even realize it. (Seaward,
2015).
Key Learning Point: Design a Stress Management and Prevention
Program resource guide for use in your professional life to manage and prevent
stress. Designing this resource guide will help me when I am dealing with
stressful situations. It will also help me professionally. I will be able to help my
clients when they are stressed about the changes in their lives. (Seaward,
2015).
Key Learning Point: Evaluate bringing the healthy path of mindfulness into your
lifestyle and physiological well-being. Being mindful can help in so many ways.
It can help when trying to better ourselves physically. It can help when we are
faced with loss. Learning to focus on the good will help you through the
darkest times. (Seaward, 2015).

32
Additional Information
The power of mindfulness is amazing. Learning to be mindful can take years of
practice but is well worth it. For my book I chose “Mindfulness” by Watt
because it is the first step in being able to reduce stress and live a happier
healthier life.

33
 References

References

Oschman, J. L., Chevalier, G., & Brown, R. (2015, March 24). The effects of grounding (earthing)

on inflammation, the immune response, wound healing, and prevention and treatment of

chronic inflammatory and autoimmune diseases. Retrieved March 28, 2018, from

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/

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

Burlington, MA: Jones & Bartlett Learning.

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

New Harbinger Publications, Inc

Xiao, M., Zi-Qi, Y., Zhu-Qing, G., Hong, Z., Nai-Yue, D., Yu-Tong, S., & ... You-Fa, L. (2017)

The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in

Healthy Adults. Frontiers In Psychology, Vol 8 (2017),

doi:10.3389/fpsyg.2017.00874/full

https://www.sfn.org/about/about-neuroscience

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