Jennifer lee hw410-final project-unit 9

KAPLAN UNIVERSITY
HW410 Stress: Critical Issues in Management and
Prevention

Stress Management and
Prevention Program
Resource Guide
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KAPLAN UNIVERSITY

Stress Management and Prevention
Program Resource Guide

By

Jennifer Lee

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

04/03/2012

UNIT 1 THE NATU RE OF STRESS

Information to Remember: The fight or flight response, stress response, and the wellness paradigm
Resources: Exercises: 1.1 Inventory: Are You Stressed? and 1.5 Personal Stress Inventory: Top Ten Stressors
Tools: Journal Writing: 1.3 Self-Assessment: Poor Sleep Habits Questionnaire and 1.6 The Wellness Paradigm
Revisited
UNIT 2 THE PHYSI OL O GY OF STRESS

Information to Remember: Excess glucocorticoids, memory decrease, and effects of multitasking
Resources: Exercises: 2.2 Immediate, Intermediate, and Prolonged Stress Effects and Exercise 2.1 Stress
Physiology Review
Tools: Journal Writing: 3.1 Physical Symptoms Questionnaire and 3.2 Your Picture of Health
UNIT 3 THE PSYCH OL O GY OF STRESS

Information to Remember:: The five building blocks of psychological stressors, defense mechanisms, and anger
and fear response
Resources: Exercises: 5.1 Anger Recognition Checklist and 5.4 Anger: The Fight Response
Tools: Journal Writing: 4.1 The Psychology of Your Stress and 3.4 Subtle Anatomy Energy Map
UNIT 4 PERSONAL I TY TRAITS AND THE HUM AN SPIRIT UAL IT Y

Information to Remember: The four elements of self-esteem, stress-prone personalities, and human spirituality
Resources: Exercises: 7.5 Your Personal Value System and 7.8 Distractions of the Human Path
Tools: Journal Writing: 6.1 Under the Gun: Stress and Personality and 6.3 Stress-Resistant Personality Survey

UNIT 5 DEAL ING WITH STRESS: COPING STRATEGIE S

Information to Remember: Successful aging, right/left hemisphere of the brain, and humor as a stress reliever
Resources: Exercises: 4.6 Guilt and Worry and Exercise 9.1 Value Assessment and Clarification
Tools: Journal Writing: 8.1 Reframing: Seeing a Bigger, Clearer Perspective and 15.1 The Time-Crunch
Questionnaire

UNIT 6 REL AXATIO N TECH NIQ UES 1 : BREATHI NG, M EDITATION, AND M ENTAL

IM AGERY

Information to Remember: Exclusive meditation, diaphragmatic breathing, and mental imagery
Resources: Exercises: 18.3 Bridging the Hemispheres of Thought and 20.2 Three Short Guided Visualizations
Tools: Journal Writing: 17.1 Dolphin Breath Meditation and 18.1 Too Much Information
UNIT 7 NUTRITI ON AND STRESS

Information to Remember: The four dominoes, unhealthy eating habits, and caffeine/sugars effect
Resources: Exercises: 27.3 The Rainbow Diet and 27.5 Fast Food Nation

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Tools: Journal Writing: 27.1 Stress-Related Eating Behaviors and 27.2 Self-Assessment: Nutritional Eating
Habits
UNIT 8 PHYSICAL EXERCISE AND ACTIVITY

Information to Remember: exercise benefits, flushing stress hormones, and the mind/body connection
Resources: Exercises: 28.3 Your Circadian Rhythms and 28.4 My Body’s Rhythms
Tools: Journal Writing: 28.1 Physical Exercise and 28.2 My Body, My Physique
UNIT 9 APPL YING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T AND

PREVEN TIO N TO YOUR PROF ESSIO NAL L IF E

Information to Remember: forgiveness, information seeking, and hobbies
Resources: Exercises: 23.1 The Yin and Yang of Life and 23.2 Energy: The Life Force
Tools: Journal Writing: 26.1 Checking the Body’s Pulses and 25.2 The Power of Suggestion
UNIT 1 0 APPL YING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T AND

PREVEN TIO N TO YOUR PERSONAL L IF E

Information to Remember: Muscle tension, muscle contraction, and PMR
Resources: Exercises: IV.A The Art of Calm: Relaxation Through the Five Senses and IV.B Relaxation Survival
Kit
Tools: Journal Writing: 24.1 Progressive Muscle Relaxation and 22.2 Self-Massage

ADDITI ON AL INF ORM AT IO N

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Unit

Unit 1: The Nature of Stress
Information to Remember:
 Men generally have a flight or fight response to stress. Their brains will tell them whether the stimuli is a
threat or not and then they will react accordingly. Women have a tend and befriend response to stress,
along with a flight or fight one as well. They usually will give to others and nurture relationships, while
hoping to receive it back (Seaward, 2009).

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 Stress is the perception of a mental, physical, or spiritual threat. The result can be physiological responses
and signals. A stress response is when the body releases epinephrine and norepinephrine to get the
organs and tissues prepared for the flight or fight response (Seaward, 2009).

 The Wellness Paradigm is the balance of spiritual, emotional, and physical well-being and when
responsibility is taken for our own health. The whole is greater than the sum of all parts. You have to be
healthy emotionally, physically, and spiritually to have overall well-being (Seaward, 2009).

Resources: Exercises:
 1.1 Inventory: Are You Stressed?

I chose this exercise because I think it is really important to assess whether you are stressed or not.
Some people do not believe they are stressed unless they see it from a different view point. Sleep
eating, social situations, and different emotions have a lot to do with creating daily stressors in your life.
If these aspects can be pinpointed, then the client can actively change (Seaward, 2008).

 1.5 Personal Stress Inventory:

Writing down stressors and then evaluating whether they are affecting your mental, emotional, spiritual,
or physical health, will help you find the root cause of your stress. Asking for the duration of the
problem will help the client think about how big the issue is and will motivate them to change. There
may be several aspects of their lives they need to change but they may not be aware of it until it is
brought to light (Seaward, 2008).

Tools: Journal Writing:
 1.3 Self-Assessment: Poor Sleep Habits Questionnaire

This questionnaire is important for assessing what an individual does before bed, during sleep, and how
they feel when they wake up. If an issue can be resolved by changing a habit, then the client’s sleep
integrity won’t be compromised. Some people cannot function without the proper amount and quality
of sleep, so this is a very important assessment (Seaward, 2008).

 1.6 The Wellness Paradigm Revisited

This exercise reiterates the belief that the mind/body/spirit connection is important as a whole, rather
than the sum of all parts. In order to be completely whole, you need to be healthy in all three aspects.
By questioning what the client’s beliefs are on this subject, you will get a better understanding of their
health level. They will gain knowledge on how to alter their lifestyle in order to foster growth in each
area (Seaward, 2008).

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Unit 2: The Physiology of Stress

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 The damage caused from a high amount of stress and excess glucocorticoids results in interruption of the
primary functions of the hippocampus. This causes neurological damage and can lead to death if the
stress response keeps the adrenal secretions of glucocorticoids coming (Sapolsky, 2005).

 Research by Bruce McEwen states that a stressful situation is kept in our memory. When episodes of
stress are repeated, our memory decreases, due to the weakening of hippocampal brain cells (Seaward,
2009).

 Multitasking leads to the loss of organizational skills. While it may look like you are over sufficient with
your time by doing various tasks at once, it ultimately lowers your ability to process effectively (Seaward,
2009).

 2.2 Immediate, Intermediate and Prolonged Stress Effects

This questionnaire is about how stress effects show immediately or over time to help detect threats.
Physical symptoms that come from the stress response acts as a warning sign to tell you something is
wrong. This exercise is a good eye opener to determine what symptoms are from the stress response and
what is from daily life (Seaward, 2008).

 2.1 Stress Physiology Review

This exercise is beneficial for everyone to know. It educates on exactly what the body does when it has a
stress response. The hormones released from different parts of the body are cited. This information has
the power to promote relaxation skills with a deeper understanding of your physiology (Seaward, 2008).

 3.1 Physical Symptoms Questionnaire

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This rates your stress level and symptoms, while trying to correlate them. It has been proven that there is
a direct correlation between the health of the mind, spirituality, and physical symptoms that arise. This is

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a useful questionnaire for determining what physical symptoms are stress related (Seaward, 2008).

 3.2 Your Picture of Health

This is a good questionnaire to determine your basic health status. What determines this is how healthy
you are eating, the exercise you are completing, the sleep you are getting, and your lack of inhaling
harmful chemicals (smoking) among others aspects (Seaward, 2008).

Unit 3: The Psychology of Stress
 According to Sapolsky, the five Building Blocks of Psychological Stressors are the following: outlets for
frustration, social support, predictability, control, and a perception of things worsening. Having a
support system does help when dealing with stressors. Having predictability of stress does not make the
negative impact any less (Sapolsky, 2005).

 Defense mechanisms (according to Freud) used to deal with stress produced anxiety are: denial,
repression, projection, rationalization, reaction formation, regression, displacement, sublimation, and
humor. These are ultimately incorporated in order to protect the ego (Seaward, 2009).

 Studies by Albert Ax indicate that physical responses to anger and fear appear similar and some are
different. Anger brings blood flow and makes the skin appear red. Fear makes the face appear pale.
Ulcers, headaches, colitis, arthritis, and hypertension are illnesses related to anger. Friedman and
Rosenman found that hostility was directly related to the development of coronary heart disease
(Seaward, 2009).

 5.1 Anger Recognition Checklist

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There is a checklist of different feelings you may experience while you are angry. This is a good
assessment tool to show the variety of emotions you outwardly and inwardly display during anger that
you were not aware of. This also brings awareness to the number of anger episodes you have a day
(Seaward, 2008).

 5.4 Anger: The Fight Response

The knowledge of whether you mismanage your anger as a somatizer, self-punisher, exploder, or
underhander, can be beneficial to how you react in the future. Even though a lot of people use all of
these types at one point or another, they usually have a dominant style. Anger needs to be vented but in
a positive way, that will resolve it (Seaward, 2008).

 4.1 The Psychology of Your Stress

Since you become more aware of your perceptions, attitudes, and behavior during stress, different
theories highlight different perspectives of all of these. Jung, Freud, Kubler-Ross all had theories that
have to do with dreams, behavior, and unmet expectations. All of these can lead to more stress in the
future if not confronted (Seaward, 2008).

 3.4 Subtle Anatomy Energy Map

The seven Chakras highlight different parts of the body and identify specific health concerns that are
related to that area. By identifying each chakra, body region, and health issue that is related, the
relationship between each can better be seen. This is a good journal exercise to enhance knowledge of
the chakras and awareness of your body (Seaward, 2008).

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Unit 4: Personality Traits and the

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Unit

Human Spirituality
 In order to ensure high self-esteem, four elements need to be incorporated into childhood. They are
connectedness, uniqueness, power, and models. Connectedness is when relationships feel secure and you
are nurtured. Uniqueness is when a person’s specific qualities are respected and admired. Power is a
sense of control you have by using inner and outer resources to your advantage. Models are a guiding
principle in life that share goals, ideals, values, and personal standards (Seaward, 2009).

 The stress-prone personalities are: Type A personality, codependency personality, and helpless-hopeless
personality. Type A is a person who always tries to be in control of the situation and be better at tasks
than others. A codependent personality needs to feel like others rely on them in order to survive. A
helpless-hopeless personality is a person who self victimizes themselves and sees nothing getting better in
their life (Seaward, 2009).

 The bonds of human spirituality can be seen as a cycle of seasons. Autumn is the centering (soul
searching), winter is the emptying process (letting go of thoughts etc), Spring is the grounding (new
insights), and Summer is connecting (sharing and celebration). All of these processes are essential in
order to foster human spirituality (Seaward, 2009).

 7.5 Your Personal Value System
Our personal value system can be represented by writing our core values in the center and then putting
supporting values in the small circles surrounding it. These help guide us in our decision making
through life. This is a good exercise to determine if the stress in your life is caused by conflict between
your core and supporting values (Seaward, 2008).

 7.8 Distractions of the Human Path

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Distractions can have a negative impact on finding your human path. These can be television, cell

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phones, internet, or social settings. Whatever it is, the distraction needs to be cut out of your life (or
use cut back). Identifying distractions will help in determining what is really important in your life
(Seaward, 2008).

 6.1 Under the Gun: Stress and Personality

This journal asks about the personal responses you have in situations of commitment, control, and
challenges. It also asks what inner resources you use to help you through stressful times. By knowing
your go-to responses and being able to change them to be more efficient in life, can really be a strength
(Seaward, 2008).

 6.3 Stress-Resistant Personality Survey

This survey asks different statements about situations that could potentially be stressful. By answering
these questions, you will have a better understanding of whether you resist or attract stress. The stress
resistant personality is not a common commodity, and is something to be admired (Seaward, 2008).

Unit 5: Dealing with Stress: Coping
Strategies
 Sapolsky said that some factors that are attributed to successful aging have to do with the amount of
glucocorticoids that are released. Many adults release too much of this hormone even during non-
stressful situations. Studies have been done where the findings are that some adults don’t release
excessive amounts of glucocorticoids. This study found that rats that were handled a minimum of 15
minutes per day their first three weeks of life, ultimately aged better (Sapolsky, 2005).

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 The right hemisphere of the brain holds no concept of time, only the left brain does. Imagination and
spatial awareness are crucial in effective use of time, so it is safe to say that effective management of time
must include the cognitive functions of both cerebral hemispheres (left and right). This is useful
information to know about your brain functions (Seaward, 2009).

 Humor dissolves the ego walls rather than intensifying them. Humor also is the one defense mechanism
that increases pleasure and reduces pain at the same time. It ultimately balances the emotional scale
between negative and positive perceptions (Seaward, 2009).

 Exercise 4.6 Guilt and Worry

When you feel guilty or worry, you are taking away your ability to think rationally in order to deal with
stressors. Both of these are unproductive emotions that waste time. By looking at the top ten stressors
in your life and determining if they trigger guilt or worry, can be the first step to changing this response
(Seaward, 2008).

 Exercise 9.1 Value Assessment and Clarification

This is an exercise in reaffirming the core values that you hold. This pertains to values on possessions,
thought/attitutdes/beliefs, values that compete, and priorities. This is a good assessment because
values say a lot about a person (Seaward, 2008).

 8.1 Reframing: Seeing a Bigger, Clearer Perspective

Anger and fear from a situation that is stressful can distort our view of the big picture. This journal helps
to change a threatening perception to a nonthreatening one. By doing this we can reduce our stress levels
significantly (Seaward, 2008).

 15.1 The Time-Crunch Questionnaire

This questionnaire is based on the traits of the codependent personality. The questions range from sleep
patterns, to work performance, and different responsibilities. By knowing your score of having poor,
fair, or excellent time management skills, you can make better use of your time (Seaward, 2008).

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Unit 6: Relaxation Techniques 1:

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Breathing, Meditation, and Mental
Imagery
 Exclusive meditation (also known as concentration meditation) is when the concentration is placed on
one object or thought. Inclusive meditation (also known as mindfulness) is the second type of
meditation. In this practice the mind is made to freely accept thoughts and not try to control the content
of the mind (Seaward, 2009)

 Diaphragmatic breathing is when the abdominal muscles guide breathing. This is an effective relaxation
technique because it can be done anywhere and it calms the participator psychologically and physically
(Seaward, 2009).

 Mental imagery is the process where images are created by the unconscious mind and views in first
person. Directed exercises in mental imagery is visualization. They both can be used to calm and heal
(Seaward, 2009).

 18.3 Bridging the Hemispheres of Thought
This exercise showcases the differences between the left and right brain thinking skills. Questions help
to assess your dominant style of thinking, your thoughts as to why that is, and what are some ways you
can balance your right and left patterns of thinking. This is helpful in knowing where certain patterns
of thinking are coming from (Seaward, 2008).

 20.2 Three Short Guided Visualizations

This guides visualization takes you through gentle falling snow, a walk on a secluded beach, and a point
of light in space. These images created in your mind, are supposed to bring about a sense of calm. The

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use of breathing was also incorporated in order to enhance relaxation. This is a good exercise to use
when you cannot think of a place in your mind that reduces stress levels for you (Seaward, 2008).

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 17.1 Dolphin Breath Meditation

This meditation emphasizes breathing from the stomach rather than the chest. Visualization of being a
dolphin and having a hole to breath out of the head from, is also incorporated. This is a useful exercise
to enhance relaxation effectively (Seaward, 2008).

 18.1 Too Much Information

As humans living in the 21st century, we are surrounded daily by technology that causes overstimulation
to our bodies. All this activity can confuse us and not be able to differentiate what is real and what isn’t.
By listing five ways you can lower the amount of information being thrown at you daily, is a good
solution to get rid of stressors (Seaward, 2008).

Unit 7: Nutrition and Stress
 The relationship between stress, nutrition, and the immune system is shown through the four dominos.
The first one depletes nutrients in the body from stress. Vitamins that are water-soluble and minerals, are
used to produce energy for the flight or fight response. The second domino depletes nutrients under
chronic stress and are not restored. Eating food high in calories and low in nutrients leads to obesity.
The body can only compensate for the loss of required nutrients for so long. Eventually different aspects
of your health will be compromised. The third domino lists ingredients in food that elevate the stress
response. These would be caffeine, processed sugar, processed flour and salt, and alcohol. The fourth
domino states that many processed foods have residue on it such as pesticides, herbicides, and fertilizer.
Consuming these products will compromise the immune system and could lead to cancer, a cold, or
diabetes. All of these increase the chances of health related issues as a result of stress prone eating habits
(Seaward, 2009).

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 Stress can affect eating habits by making people restrict intake, binge, or make an unhealthy choice
regarding food. All of these can be used as a pacifier, that people rely on to make themselves feel in
control and better about themselves (Seaward, 2009)

 Sugar is a major trigger for the stress response through the changes it causes in blood glucose levels.
Caffeine is another trigger by activating the central nervous system and releasing stress hormones
(Seaward, 2009).

 27.3 The Rainbow Diet

This is an exercise that focuses on the chakras, and the colors of fruits and vegetables that are associated
with that body part. The healthy effect that eating a variety of colors of food causes, is really interesting
and surprising. By learning the chakras and which foods assist that body region to function, will better
your overall quality of life in the long run (Seaward, 2008).

 27.5 Fast Food Nation

This exercise summarizes Eric Schlosser’s book “Fast Food Nation,” and makes you question your
unhealthy eating habits. By doing this, patterns began to be seen by the consumer that were not before.
It also asks for your opinion on how you think the fast food industry has impacted our society’s eating
habits. I have read this book for another class and it really opened my eyes to the fast food industry, and
how they have their own best interest at heart (Seaward, 2008).

 27.1 Stress-Related Eating Behaviors

This is an assessment on the frequency of your stress-related eating behaviors. This shows either how
healthy your choices are or how unhealthy. The total score will tell you if you have traits towards the
codependent personality, which is a personality type know to be stress-prone. These are important facts
to know, if you want to improve your life (Seaward, 2008).

 27.2 Self-Assessment: Nutritional Eating Habits

This is a good self-assessment to ask yourself what type of foods and drinks you consume when you are
stressed. This reminds me of the saying “you are what you eat,” and I think it is true. We put food into
our body to fuel its functions. We need to decide if we are going to choose the healthy products or the
junk food at the end of the day (Seaward, 2008).

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Unit 8: Physical Exercise and

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Unit

Activity
 Several researchers found that exercise can act as a relaxation technique on the body and a way to deal
with stress. Psychological benefits of regular exercise are: improved sense of self-esteem, improved self-
efficacy and self-reliance, improved perception/mental alertness/information processing, increase in
perception of acceptance by others, decreased feeling of depression or anxiety, and a decreased overall
sense of stress and tension (Seaward, 2009).

 Flushing stress hormones out by exercising can detoxify the body. Exercise causes catecholamines and
stress hormones to be used to metabolize fats and carbohydrates. The effect of not getting rid of these
toxins can be the weakening of the organs and the immune system (Seaward, 2009).

 Through the rhythmic movements of exercise and breathing techniques, there can be a mind/body
connection established (Seaward, 2009).

 28.3 Your Circadian Rhythms

A big indicator of good health is having a consistent schedule that you stick to. Our bodies run
according to how the earth rotates on its axis. It is important to know exactly when you sleep, eat,
exercise, and have bowel movements, so you can improve on the time frame (Seaward, 2008).

 28.4 My Body’s Rhythms

Your body has circadian (24-25 hours) and infradian (less than 24 hour) rhythms. Having an assessment
of how your body reacts to stress during these cycles and in general, can be beneficial. You will start to
see a pattern, that can be altered for the better (Seaward, 2008).

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 28.1 Physical Exercise

Exercise is essential for humans to proactively get rid of stress hormones that are released into our body.
Having a plan for exercise in place will raise your chances of sticking to it in the future. Finding a time in
the day to exercise and know what kind of exercises you want to complete, can provide consistency. This
has to do specifically with my field of health and wellness. I need to help my clients be motivated, so that
they can follow their individualized exercise and meal plan that we created together (Seaward, 2008).

 28.2 My Body, My Physique

Self-esteem and body image have been found to be directly correlated. Questions are asked about what
you like or would change about your body. While these thoughts can lead to negative outcomes, just
writing it down can seem like a weight off of your shoulders. The main thing to focus on is the positive
things you see about your body and try to get a plan set in motion, to change the things you don’t like. In
this situation especially, actions really do speak louder than words (Seaward, 2008).

Unit 9: Applying Stress: Critical
Issues for Management and
Prevention to Your Professional Life
 The major obstacle many have for forgiving others is that they associate the word “forgiveness” with self-
sacrifice, absolution, and condonement of the act. These words can create feelings of victimization. The
biggest misconception about forgiveness is that the person feels like they have control over the person
who hurt them by refusing to forgive. This is an illusion of control since the main person who gets hurt
in this scenario is the person who does not forgive. This can cloud their judgement, negatively change
their personality and outlook on life, and increase their stressors, which ultimately causes a cycle of self-
victimization (Seaward, 2009).

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 Information seeking can reduce stress through obtaining facts and solving a problem, which helps you to
regain emotional stability. When you obtain too many facts, it can be overwhelming. Since you cannot
process it all, it may be seen as a threat (which will ultimately release stress hormones). There is a positive
and a negative with anything in life (Seaward, 2009).

 Having a hobby can give a sense of control, promote clear thinking, and reduce stress. It can be an
escape that promotes positive diversions from life’s stressors (Seaward, 2009).

 23.1 The Yin and Yang of Life

Tai Chi is the Taoist concept of wanting balance. The yin and yang symbol represents two opposites
coming together to create a whole (or balance of life). The table asks for you to fill in the blanks of the
yin and yang aspects in order to see the differences. I think we all seek balance in our lives, we just
don’t know how to go about obtaining it. Different techniques and activities can exercise our mind
and lead us in the right direction to obtain it. This is a useful source for the future (Seaward, 2008).

 23.2 Energy: The Life Force

The Chinese believe that there is a life force of subtle energy surrounding us all and it is called “chi.”
They also believe that a person’s health status is based on the flow of your energy. Questions are asked
in order to assess if there are patterns you have noticed with low/high energy and illness/healthy
outcomes (Seaward, 2008).

 26.1 Checking the Body’s Pulses

Biofeedback is checking the responses of your body, whether through pulse, temperature, or a lie
detector test. This exercise is about monitoring your breathing and heart rate, before and after your
relaxation technique. Awareness of the body is key in order to establish the mind, body, spirit connection
(Seaward, 2008).

 25.2 The Power of Suggestion

Neurolinguistic programming (NLP) is a modification of behavior program created by Bandler and
Grinder. Ultimately our unconscious mind makes up 90% of our total mind, which means that it
controls most of our behavior. These questions bring up the importance of words and expressions that
we use in every day situation. Most people interpret what we are saying through our nonverbal
communication, so we need to be aware of what we are conveying to everyone. This is especially
important professionally because you do not want to make your client uncomfortable or offended by
what you say or convey (Seaward, 2008)..

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Unit

Unit 10: Applying Stress: Critical
Issues for Management and
Prevention to Your Personal Life
 Muscle tension is one of the most noted symptoms for stress. I did not know this until reading chapter
24: progressive muscle relaxation (Seaward, 2009).

 Muscles can contract concentrically (shortening), eccentrically (lengthening), and isometrically (no change
in length visibly). Through the stress response, muscles normally contract isometrically. Over time there
are signs of shortening (Seaward, 2009).

 Research (mostly biofeedback using electromyography) has proven that PMR assists in reducing muscle
tension (Seaward, 2009).

 IV.A The Art of Calm: Relaxation Through the Five Senses

This exercise asks you to list ten relaxation ideas for each of the five senses. The senses are sight, taste,
sound, touch, and smell. A sixth one “the divine sense,” is just an addition for any other ideas you may
have that don’t necessarily fit into the other senses. This seems like it would be a calming experience
even to think of relaxation ideas for these different aspects (Seaward, 2008).

 IV.B Relaxation Survival Kit

This is a list you can make of things you obtain that nurture all five of your senses in case of stress. This
survival kit will pull you out of a bad mood and put you into your personal homeostasis mode. It always
helps to be prepared in case of any issues a situation can cause daily (Seaward, 2008).

 24.1 Progressive Muscle Relaxation

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Progressive Muscular Relaxation (PMR) was developed by Edmund Jacobson. This exercise involves
listening to an audio instructed PMR technique. By awareness of muscle tension, and completing PMR,
you can avoid the negative conditions related with it (Seaward, 2008).

 22.2 Self-Massage

This describes techniques in order to properly massage your own neck, face, head, shoulders, hands, legs,
and feet. These are useful when you cannot afford to get a massage from a licensed therapist. I would
recommend these to my clients in the future (Seaward, 2008).

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Resources:

Chapter 1
http://www.csh.umn.edu/modpub/

This is an interactive website from the University of Minnesota called “Taking Charge of Your
Health: Developing a Personal Plan for Health and Wellbeing. You have a choice to click on
different aspects of health such as: healthcare and self-care, emotions attitudes and self-esteem,
life purpose and service, exercise and fitness, relationships and family, spirituality, diet and
nutrition, stress mastery. You can take an assessment in each area and it will give you
information on how to better that aspect in your life. This would be a very important resource
for myself to use personally and to refer my future clients to (University of Minnesota).

http://www.who.int/pmnch/topics/child/childhood_stress/en/

This is a World Health Organization (WHO) article on the negative effects that stress can have on
children. When stress crosses the normal or necessary amount, children are overwhelmed. The
effects can be: disruption of brain development, functioning of the nervous and immune systems
can be compromised, and issues later in life-alcoholism, eating disorders, depression, heart
disease, cancer, and several chronic illnesses. The negative impact of too much stress on
children can be devastating and should be talked about. This article will assist me in the future
with treating symptoms of stress (Middlebrooks & Audage, 2008).

Chapter 2
http://healing.about.com/cs/holistictherapies/a/meridians.htm

This article is informative on the Chinese medicine subject of meridians. They are the pathways
of qi (chi) and blood flow in the body. If the lines of flow are interrupted, it results in an
imbalance. The overall energy of the body is then compromised and does not function properly.
Healing methods that restore the qi (overall health) are: acupuncture, massage therapy, and
Chinese herbalists etc). This is a good website to use as a reference for clients who hold this
belief. This will better the quality of treatment I can offer them. The website also had resources
included that could further my knowledge of meridians (Desy).

Chapter 3
http://www.jcf.org/new/contribute/index.php?main_page=index&cPath=77_86

On this webpage dedicated to the Joseph Campbell Foundation, there is merchandise to
purchase. Specifically on this page, the collection of audio lectures are available to purchase and
download. I would be interested in this because a world of knowledge could be obtained in the
process of listening (Joseph Campbell Foundation, 2012).

20

“The Hero’s Journey,” by Joseph Campbell, is a book that I would be interested in reading. He
goes into detail about the psychology and cultural relevance of the journey that any hero has to
go through. I would like to obtain knowledge from this book in the future, when I can find time
(Campbell, 2003).

Chapter 4
http://www.scienceclarified.com/everyday/Real-Life-Earth-Science-Vol-3/Ecology-and-Ecological-
Stress-Real-life-applications.html

Bioaccumulation is a really interesting concept to me. It is the buildup of toxic chemical
pollutants in the tissues of organisms. Since the toxins cannot be processed does not mean that
they stay isolated. Ultimately they are released into the environment through the food chain,
and humans are not exempt. I find this interesting because the whole environment is connected
and impacted by even one thing, there are no isolated incidences in nature (Science Clarified).

http://www.endchildpoverty.org.uk/files/Health_consequences_of_Poverty_for_children.pdf

This is a publication by a professor on the health consequences for children living in poverty. A
really interesting fact is that infants born into the poorest families have ten times a greater
chance of death during infancy more so than the highest income group. There definitely is a
direct correlation between income level and health consequences for children. If I can share this
knowledge with others, awareness could play a powerful role in their lives (Spencer, 2000).

Chapter 5
http://www.nytimes.com/2003/09/02/health/power-of-positive-thinking-may-have-a-health-
benefit-study-says.html

This is an article about how research has shown that positive thinking has the power to be a
health benefit if it is practiced. When there is a greater electrical activity in the right prefrontal
cortex, the response is a weaker immune system. With greater activation in the left prefrontal
cortex of the brain, the immune response was stronger. This article has some really interesting
research that I can hopefully reference in the future with my client’s I will work with (Goode,
2003).

Chapter 6
http://www.uccs.umn.edu/oldsite/lasc/handouts/lascpdf/relaxstrat.pdf

This is a pamphlet created by the learning and academic skills center at the University of
Minnesota pertaining to a quick guide for relaxation strategies. This pamphlet can be very useful
for college students (or anyone) who is stressed out and doesn’t have a lot of time to devote.
These techniques listed: muscle tension, visualization and breathing, can take only a matter of a
few minutes to complete in order to see results. I would really be interested in handing out a
similar guide to my clients in the future (Learning and Academic Skills Center).

Chapter 7

21

http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

This is an article that assists in finding the right relaxation technique for you. Based on your
stress response of overexcited, under excited, and frozen (along with symptoms), a relaxation
technique is suggested. I find this article very helpful because not everyone can find relaxation
through the same route. This would be a good resource for me to pass onto others in the future
(Robinson, Segal, Segal & Smith, 2012).

Chapter 8
http://takingcharge.csh.umn.edu/explore-healing-practices/clinical-hypnosis

This is an article from the University of Minnesota on the subject of clinical hypnosis. This is a
treatment that addresses smoking, weight loss, pain relief, and self-improvement. I find this form
of treating a patient very interesting. I have never experienced it myself but would be willing to try
it (Houge & Towey).

Chapter 9
The book “Freeze-Frame,” written by Doc Childre, is about five simple steps complete
biofeedback. It goes in depth about awareness of emotion, mental clarity, and productivity.
This is a book I would be interested in reading to further my knowledge of biofeedback. In
return, I will be able to better serve my clients professionally (Childre, 1998).

Chapter 10
This is an audio book titled “Progressive Muscle Relaxation and Confidence,” by Michael Prokop.
“Morning mind exercise” and “relaxing at the beach” are two exercises included on the cd, which is
full of guided relaxation exercises. By flexing different muscle groups and then releasing it, I
believe I will be more calm and relaxed. I would like to purchase this audio book and try it for me
personally, then recommend it to others if it works (Prokop, 2000).

References:

22

Primary Sources:

Campbell, J. (2003). The hero's journey: Joseph campbell on his life and work (the collected
works of joseph campbell). (3rd ed.). New World Library.

Secondary Sources:

Childre, D. (1998). Freeze-frame: One minute stress management. (2 ed.). Planetary
Publications.

Desy, P. L. (n.d.). Meridians-qi pathways. Retrieved from
http://healing.about.com/cs/holistictherapies/a/meridians.htm

Goode, E. (2003, September 02). Power of positive thinking may have a health benefit, study
says. The New York Times. Retrieved from http://www.nytimes.com/2003/09/02/health/power-
of-positive-thinking-may-have-a-health-benefit-study-says.html

Houge, D., & Towey, S. (n.d.). Clinical hynosis. Unpublished raw data, Center for Spirituality and
Healing and the Life Science Foundation, University of Minnesota, Retrieved from
http://takingcharge.csh.umn.edu/explore-healing-practices/clinical-hypnosis

Joseph Campbell Foundation. (Designer). (2012). Audio. [Audio File]. Retrieved from
http://www.jcf.org/new/contribute/index.php?main_page=inde&xcPath=77_86

Learning and Academic Skills Center. (n.d.). Relaxation strategies. Unpublished raw data,
Learning and Academic Skills Center, University of Minnesota, Retrieved from
http://www.uccs.umn.edu/oldsite/lasc/handouts/lascpdf/relaxstrat.pdf

Middlebrooks, J. S., & Audage, N. C. National Center for Injury Prevention and Control of the
Centers for the Centers of Disease Control and Prevention, U.S. Department of Health and
Human Services. (2008). The effects of childhood stress on health across the lifespan. Retrieved
from website: http://www.cdc.gov/ncipc/pub-res/pdf/Childhood_Stress.pdf

Prokop, M. (2000). Progressive muscle relaxation and confidence {audio book}. Alegra House
Publishers.

Robinson, L., Segal, R., Segal, J., & Smith, M. (2012). Relaxation techniques for stress relief:
Finding the relaxation exercises that work for you. Helpguide.org, Retrieved from
http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Sapolsky, R. M. (2005). Why zebras don't get ulcers. (3 ed., pp. 215-225). New York: St.
Martin's Press.

Science Clarified. (n.d.). Ecology and ecological stress-real-life applications. Retrieved from
http://www.scienceclarified.com/everyday/Real-Life-Earth-Science-Vol-3/Ecology-and-Ecological-

Seaward, B. (2008). The art of peace and relaxation workbook . Boulder: Jones and Bartlett
Publishers.

23

Seaward, B.L. (2009). Managing Stress: Principals and Strategies for Health and Well-Being. (6
ed.). Sudbury, MA: Jones and Bartlett.

Spencer, N. (2000). Health consequences of poverty for children. Manuscript submitted for
publication, University of Warwick, Retrieved from
http://www.endchildpoverty.org.uk/files/Health_consequences_of_Poverty_for_children.pdf

University of Minnesota. (n.d.). Taking charge of your health: Developing a personal plan for
health and well-being. (University of Minnesota) Retrieved from
http://www.csh.umn.edu/modpub/

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