Академический Документы
Профессиональный Документы
Культура Документы
Stress
Management and
Prevention
1
Program Resource
Guide
2
KA P L A N U N I V E R S I T Y
By
Mark Sowell
Kaplan University
Information to Remember...................................................................3 - 4
Self-Assessment Exercises.......................................................................4
Information to Remember........................................................................5
Self-Assessment Exercises.......................................................................6
Information to Remember........................................................................7
Self-Assessment Exercises.......................................................................8
Information to Remember........................................................................9
Self-Assessment Exercises.....................................................................10
Information to Remember......................................................................11
Information to Remember......................................................................12
Self-Assessment Exercises.....................................................................13
Information to Remember.................................................................14-15
Self-Assessment Exercises.....................................................................15
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Information to Remember.................................................................16-17
Self-Assessment Exercises.....................................................................17
Information to Remember.................................................................18-19
ADDITI ONAL
.......21
human condition. Stress, according to Eastern Philosophies was thought to be an absence of inner
peace. However, stress in the Western culture was identified as a loss of emotional control. Serge
Kahili King, a noted healer explained that stress is any change that individuals experience. Stress
defined by Richard Lazarus, a researcher is when anxiety occurs due to events and responsibilities
surpasses one’s coping ability. They all represent something other than someone’s usual. (Seaward,
2015)
Key Learning Point: Three kinds of Stress: Eustress, is known as good stress and occurs when a person
finds a situation or circumstance motivating or inspiring. Then we have neustress, it’s not good or
bad stress but more of a stress these causes a response from your senses due to something that
happened. The final stress is distress and it is known as bad stress. There are two kinds of distress:
acute stress, which is intense and goes away quickly. The other distress is chronic stress which may
not seem intense but hangs around for an extended period of time. (Seaward, 2015).
4
Key Learning Point: There are four components of the wellness paradigm: Mental well-being- is capable
the optimal functioning of the body’s main physiological systems, such as respiratory, skeletal and
cardiovascular. Emotional well-being, being able to feel and express the full range of human
emotions and maintaining control instead of being controlled. Spiritual well-being- having a level of
maturity due to an insightful relationship with yourself and others, a strong value system and well
Self-Assessment Exercise:
There are four components in the Wellness paradigm: spiritual well-being, mental well-being, emotional
well-being and physical well-being. I explained in which order their importance were in my life. I
expressed that I believed spiritual well-being to be one of the most important levels of our lives. I
listed physical well-being as the last in the wellness paradigm but having a sound mind and body are
5
Unit 2: The Physiology of Stress
2
Unit
Information to Remember:
Key Learning Point: The endocrine system is comprised of a group of glands throughout the body to
regulate metabolic functions which require endurance rather than speed. The endocrine system is a
structure of four components: glands, hormones, circulation and target organs. (Seaward, 2015).
Key Learning Point: The nervous system can be divided into two parts: The Central Nervous System
(CNS) which is composed of the brain and spinal cord and Peripheral Nervous System (PNS) which
makes up all neural pathways to the extremities. The brain is also separated into three levels: the
vegetative level which is the lowest of level of the brain that consist of the reticular formation and the
brain stem. (Seaward, 2015). The limbic system, this is known as the midlevel portion of the brain
that controls emotions. And the highest and most unique level is the neocortex. This level of the
brain is the sensory information that determines something harmful or non-harmful and thoughts are
Key Learning Point: There are several disorders related to the nervous system and some of the common
ones are: bronchial asthma, tension headaches, migraine headaches, temporomandibular joint
dysfunction, irritable bowel syndrome and coronary heart disease. These disorders usually occur due
to stress related conditions that have gone undetected or untreated. (Seaward, 2015).
6
Self-Assessment Exercise:
3
Unit
We discussed the nervous system and how stress causes excessive secretion of
stress hormones. Also whenever our system doesn’t have a chance to rest it
could cause a negative reaction. However, stress does not only impact our
nervous system but can also have a negative impact on our immune system.
(Seaward, 2015).
search for the meaning of life. He talks about stressors taking on different shapes and sizes. Frankl
compares little problems to small potholes on a dirt road that are avoidable but major problems are
Key Learning Point: There are Anger Mismanagement styles. Somatizers, becomes the passive behavior
style over time that takes a toll on the body. The self-punisher, blames themselves for getting angry
with others. The Exploder is the individual that blows up around others as a way to control someone.
7
Underhanders, have a controlling attitude but in a subtle way. They target threats indirectly that might
Key Learning Point: Smartphones, Dumb Messages. Due to today’s technology our society is suffering.
Communication with emotion, people receive messages and recognizing the senders emotional state.
Hiding behind technology, we no longer communicate face to face. Covering up the truth, allows use
an easy escape when we don’t want to talk with someone. These are just a few ways that technology
Self-Assessment Exercise:
Here was talked about suffering (stress) is believed to be the result from desires
that have strong connections and bonds. According to the Dalai Lama there
are two kinds of desire: desire for happiness and a desire for peace. It is also
believed that the mind has several strategies to handle situations and thoughts
8
Unit 4: Personality Traits and the Human
4
Unit
Spirituality
Information to Remember:
Key Learning Point: Type A personality is known as someone with a rushed or hurried lifestyle. Is also
associated with unresolved anger issues. Characteristics of Type A Personality are: Time urgency,
others of their social status; and Manipulative control, the intimidator. (Seaward, 2015).
Key Learning Point: The Common Bonds of Human Spirituality are: Centering, when you take time to
do some soul searching. Emptying is a time to let go and do some cleansing. Grounding things
become clear and you are focused. And finally Connecting all these things come together as one.
Key Learning Point: Personality consist of three factors and they are values which shapes and gives
meaning to our lives. Then we have attitudes which are our beliefs, perceptions and feelings
developed from our values. And our behaviors are actions, direct or indirect, that are influenced by
9
Self-Assessment Exercise:
5
Unit
There are two levels of self-esteem, low self-esteem and high self-esteem. Some traits of someone
with low-esteem have stress type personalities, usually easy to become defensive and frustrated.
And someone with high self-esteem are aware of their self-worth and have goals and sense of
(Seaward, 2015)
Conventional, when more than one person laughs at something, in agreement that it is funny. Life of
the party, would be the class clown type person, the one who has the ability to get others to laugh.
The Creative is the one who comes up with jokes or funny events but may not always be willing to
share. And then you have the Good sport, this is the person that can laugh at jokes about them self
10
Key Learning Point: The three Good Time Management techniques are: Prioritization, arranging
6
Unit
responsibilities in order of importance. Scheduling, the time you allow yourself to have a task
completed by. And Execution, having what is needed to complete your goal. (Seaward, 2015).
Key Learning Point: Acceptance: An Alternative choice. Often in life we are faced with situations we are
unable to control and when we encounter such moments, sometimes we just need to accept the
situation and move on. The Serenity Prayer, said Grant me the serenity to accept the things I cannot
breathe from the lower stomach or diaphragm rather than thoracic area. The steps used in this
technique are: Assuming a comfortable position, Concentrating and Visualization. These steps allow
Key Learning Point: Color Therapy is exposure to color light and color imagery which is also another
technique used to promote relaxation. The color red appears to deal with emotional responses of
11
love, fear and anger. The color blue seems to be associated with calmness. Whenever someone feels
7
Unit
tensed or frustrated, if they just close their eyes and picture something blue that individual starts to
Key Learning Point: Mental imagery is when you have the ability to create images by the unconscious
mind. Mental imagery can be used anywhere especially in stressful situation but best learned in quiet
surroundings until someone has become proficient in the practice. (Seaward, 2015).
Self-Assessment Exercise:
Diaphragmatic breathing is deep controlled breathing. It involves movement of the lower abdomen. It is
a technique that is effective in the relaxation response. There are three steps in Diaphragmatic
breathing and they are: assume a comfortable position, concentration and visualization. (Seaward,
2015).
bodies but also provides an emotional pleasure to our minds, especially when the taste is pleasing to
our palate. Many times food is abused due to stressful situations and then it becomes used as a
12
coping strategy. We eat food in celebration, to relax, when we are bored and sometimes we eat just
Key Learning Point: The balance of stress and nutrition is like dominos. And that is when one falls it’s
not usually long before another one does. This just an illustration of how stress can impact our
nutrition. Through not eating properly stress can compromise the body’s ability to rid itself of toxins
consumed from certain foods. Also compromises the ability to digest, absorb and metabolize
Key Learning Point: Various foods that we eat leave toxins in our body and if monitored it can
reduce disease and illness from forming. In order to promote a sense of health and well-
being a person must (1) enhance the immune system and (2) decrease some of the toxins that
the immune system works to get rid of. Some steps would be: 1. Consume a good supply of
antioxidants, 2. Drink plenty of fresh, clean (filtered) water, 3. Consume a good supply of
and 6. Eat organic produce and free-range meats whenever possible. (Seaward, 2015).
Self-Assessment Exercise:
In this section we did an exercise, Sitting Meditation. I sat back, relaxed and listened to the CD which
helped you think. After listening to the I expressed what my thoughts were. I discussed some of the
things I wanted to be in life and places I lived. I expressed that my plans were to enter into military
and I mentioned that I tried several things on my journey. Finally, I made a decision that the time was
now and I entered the military. I served in the Army for 21 years and it was one of the best decisions
13
Unit 8: Physical Exercise and Activity
8
Unit
Information to Remember:
Key Learning Point: Yoga is defined as union. It is the union of the mind, body and spirit. There are
several types of yoga and they create levels if inner peace. A style of yoga is hatha, it focuses on
physical postures and they are integrated with pranayama which also called breathing control.
(Seaward, 2015).
Key Learning Point: In physical fitness there six components: Cardiovascular endurance,
muscular strength and endurance, flexibility, agility, power, and balance. Cardiovascular
endurance is the heart, lungs, and blood vessels functioning to supply oxygenated blood to
the working muscles for energy metabolism. Muscular strength works to exert maximal
force against a resistance. Muscular endurance is able to sustain repeated contractions over
an extend period of time. Flexibility allow a muscle group to be used throughout its entire
range of motion. Agility having maneuverability and coordination of gross and fine motor
movements. Power is the force time distance over time. And balance being able to sustain
Key Learning Point: FITT is the Conditioning Principle in physical fitness. F = frequency, how often you
exercise per week? I = Intensity, how challenging was it on a specific physiological system? T =
14
Time, how long did you session last? And T = Type, what kind of exercise did you do? (Seaward,
9
Unit
2015).
Self-Assessment Exercises:
We were partnered with one of our classmates and we had to present a pitch to our partner for a Proposal
for Health and Wellness program. In our proposal we explained the reason for the program, the
benefits, cost, the timeline it would take to get the program started and the equipment we would need
through social contact, these things also contribute to one’s health. In today’s society there are
various groups available to show support to people for different reasons. There are supports for
Cancer which cater to family that loss someone due to cancer and cancer patient survivors. They are
15
there for emotional support. There is also Facebook which allows contact with olds, work groups and
Key Learning Point: Forgiveness according to authors Sidney Simon and Suzanne Simon is acts of
pardon as an essential step in the resolution of major life stressors. Forgiveness is being able to let go
of a grudge towards someone for something they have done to you. It is when internal healing begins
Key Learning Point: Prayer and Faith. Prayer is the most commonly used coping mechanisms known to
human beings and also the oldest. It is a time when someone calls on higher for a divine intervention.
Faith is the belief of that all people have a connection with a higher power. (Seaward, 2015).
16
Additional Information
Wellness at Work. Explains how disease in the workplace is a contributor to health related
expenses and that many businesses understand how wellness can be beneficial in the workplace. It
also points out that health programs consist of various functions, e.g., weight management, medical
This article mention ways of handling stress. It also states that coping techniques are not all
positive coping responses and that we have to figure out what works for us. Some of the positive
coping responses are: listening to music, playing with a pet, laughing or crying or exercising. And
some of the negative coping responses would be: criticizing yourself, driving fast, smoking or
17
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
18