Stress Management Exercises

1. Name: __________________________
HW410: Unit 1 Exercises
EXERCISE 1.2 My Health Philosophy
Life is a kaleidoscope of the infinite variety. No two things are the same. Everyone’s life is individual.
--Paramahansa Yogananda
We all have philosophies. Philosophies are nothing more than our opinions, dressed up with an
introduction and conclusion—a way to present to someone, even ourselves, what we really think about
some topic or ideal. We have philosophies on everything—the types of music we like and listen to, the
state of world affairs, and even the foods we eat at restaurants.
Now it’s time to examine your philosophy about your health. Based on what you already know, and
perhaps have been taught or exposed to, define as best you can what the words health and wellness
mean to you. After having done this, ask yourself why health is so important and write a few lines
about this.
Given the premise that every issue is a health issue, identify some seemingly non-health issues such
as the global economy, deforestation, or TV programming. See if you can discover the connection
between these issues and your state of well-being. How is your state of health influenced by stress?
Finally, where do you see yourself twenty-five years from now? If you were to continue your current
lifestyle for the next three to four decades, how do you see yourself at that point in the future? Your
health philosophy guides your state of health. What is your health philosophy? What has influenced
your philosophy up to now (e.g., parents, teachers, friends, books)? Be specific. Take some time to
write it down here now. If you need additional space to write, use the extra pages provided at the back
of this book.
My Health Philosophy
My health philosophy has been developed by seeing and watching people in my life who have
neglected their health. With an alcoholic mother and drug addicted fathers, I have witnessed firsthand
the mental, physical, emotional and financial pitfalls of these issues. I have seen how not taking care
of their bodies and abusing them can create disease and physical ailments, along with mental,
emotional and financial instability. I decided at a very young age that I would not drink (other than the
occasion social gathering) not smoke cigarettes or do drugs.
In addition, I was a massage therapist for over 13 years and worked on many clients who took their
youth and health for granted. Clients with occupational injuries, wear and tear on their bodies, lack of
exercise, stretching or good nutrition have all affected their health as older people now. I have learned
that if you take care of yourself when you are young, it won’t be so bad when you are older.
Right now, I eat a 80% organic diet. I follow and 80/20 eating program. 80% of the time I eat organic
and healthy and the other 20% of the time I allow myself to eat anything I want. I go to Pilates 4x a
week for a 50min class. I take several vitamins each day. I get 8hours of quality sleep each night. I
listen to guided meditation. I get a 90min massage 2x a month, I go to hypnosis 1x a week. I have a
vision board, I read 2-3 books each month. I spend quality time with my son, my sister, my nephews
and my girlfriends. I focus on school. I am building a new practice for my career.

2. EXERCISE 1.6 The Wellness Paradigm Revisited
Ageless wisdom tells us that the whole is greater than the sum of the parts and that all parts must be
looked at equally as part of the whole. In terms of health and wellness, the whole is made up of four
components: mind, body, spirit, and emotions. Additionally, ageless wisdom suggests that holistic
wellness is composed of the integration, balance, and harmony of these four components—that each
aspect of our being is so connected to the other three that no separations exist. Looking at one
component— say, our physical health—merits paying attention to the other three because of the
dynamic interconnectedness of the mind, body, spirit, and emotions. What might seem like common
sense has not always been so well accepted in American culture. For over three hundred years, the
Western mind has focused on the physical aspects of health, leaving the other three components in the
shadows. Beginning in the early 1960s, the mental, emotional, and spiritual components of health
were looked at with somewhat distant interest; only in the past decade has the interconnection of
mind, body, and spirit gained respect (and popularity) in Western science. It has been said recently
that every issue is a health issue, meaning that issues such as economic downswings, political
instability, rainforest depletion, and moral bankruptcy all ultimately affect our health. To recognize our
own health status, we must remind ourselves that we are more than just our physical bodies. We must
come to appreciate the true integration, balance, and harmony of mind, body, spirit, and emotions.
Here are some questions to ponder as you explore your own health philosophy, values, and beliefs. If
you need additional space to write, use the extra pages provided at the back of the book.
1. Given the dynamics of the wellness paradigm, how does it compare with the common notion that
health is the absence of disease?
If you are in harmony and balance, physically, emotionally, mentally and spiritually then there is no
room for imbalance or disease. The body/mind/spirit are operating on the same positive vibration,
warding off any negativity, discomfort or disease.
2. What is your definition of wellness? Do you believe that the whole is greater than the sum of the
parts? Can you think of an example in music, politics, or the arts that demonstrates this ageless
wisdom? My definition of wellness is being self-aware. Listening to and understanding your
emotional, mental, spiritual and physical needs. The mind/body/spirit instinctively know what we
need, but many of us are not aware enough to hear these needs and meet them. Our bodies tell us
when we are tired, hungry, angry, sad, happy, in all areas of our lives. If we are self-aware, then

3. we listen and understand these needs and make changes in the areas that need changing.
3. What do you think it means to be an integrated person, to enjoy balance and harmony among your
mental, emotional, physical, and spiritual aspects? Do you feel this within yourself? If not, why
not? Can you identify which aspect(s) you feel are not in balance?
Yes, I feel this within myself very much so. My mental balance comes from learning and education
myself through school and readings. My emotional balance comes from my relationships being healthy
and in harmony. My physical balance comes from doing Pilates 4x a week and maintain a healthy diet
and lifestyle. My spiritual balance comes from massage, meditation, hypnosis and reading.
EXERCISE 1.7 College Students Daily Stressors
Survey
It’s a safe bet that you will hear the expression “real world” more than once while attending college—
the real world being the non-college world of long hours, hard work, and umpteen responsibilities.
Years ago, the college experience was considered a luxury of the wealthy. For many rich kids, going to
college was like taking a four-year vacation during which worldly responsibilities could be postponed,
with the promise of a great job waiting after graduation. Times have changed since those Ivy League
days of long ago. Going to college may not be the same thing as working on Wall Street or the
emergency room of a local hospital, but college constitutes its own real world nonetheless. Being a
college student comes with its own list of stressors, big and small. The following worksheet invites you
to rank these typical daily student stressors (from 1 being low stress to 5 being high stress). In doing
so, you take the first step in recognizing what issues need to be addressed in your current life
situation.
Part I: How do these typical college student stressors rank in your life?
LOW HIGH
1. Coping with roommates, living 1 2 3 4 5

4. conditions
2. Balancing schoolwork with job
hours
1 2 3 4 5
3. Making ends meet financially 1 2 3 4 5
4. Academic load (credits, exams,
papers)
1 2 3 4 5
5. Social needs (friends, family,
etc.)
1 2 3 4 5
6. Health status, health issues 1 2 3 4 5
7. Food, body image, and weight
issues
1 2 3 4 5
8. Transportation (car, traffic,
gas, tickets)
1 2 3 4 5
9. Parental issues, child care
issues, etc.
1 2 3 4 5
10. Girlfriend, boyfriend issues 1 2 3 4 5
11. Girlfriend, boyfriend issues 1 2 3 4 5
12. Purpose-in-life issues 1 2 3 4 5
Part II: Please list any and all additional daily or weekly stressors and rank these as well.
LOW HIGH
1. 1 2 3 4 5
2. 1 2 3 4 5
3. 1 2 3 4 5
4. 1 2 3 4 5
5. 1 2 3 4 5
6. 1 2 3 4 5
7. 1 2 3 4 5
8. 1 2 3 4 5
9. 1 2 3 4 5
10. 1 2 3 4 5
Part III: Additional comments you wish to make: