Hw410 final project

KAPLAN UNIVERSITY
HW410 Stress: Critical Issues in Management and
Prevention
Stress Management and
Prevention Program
Resource Guide
1

KAP LAN UNIVE R S I TY
HW410 Final Project
By: Javier Ponce Jr
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
1-11-2014

Table of Contents
U N I T 1 T H E N A T U R E O F S T R E S S
Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
U N I T 2 T H E B O D Y A S B A T T L E F I E L D
U N I T 3 F E A S T O R F A M I N I N E
U N I T 4 O N E P L A N E T U N D E R S T R E S S
Tools: Journal Writing
U N I T 5 U N D E R S T R E S S : W H A T N O W ?
Resources: Exercises
U N I T 8 T H E W E L L N E S S M A N D A L A
U N I T 9 A P P L Y I N G S T R E S S : C R I T I C A L M A N A G E M E N T A N D
P R E V E N T I O N T O Y O U R P R O F E S S I O N A L L I F E

U N I T 1 0 A P P L Y I N G S T R E S S : C R I T I C A L M A N A G E M E N T A N D
P R E V E N T I O N T O Y O U R P R O F E S S I O N A L L I F E
A D D I T I O N A L I N F O R M A T I O N
(End of the Guide)
(This page intentionally left blank)

Unit 1: Knowing stress in life
Information to Remember:
Collectively groups have define and have had many philosophies on how stress affects our lives, but
technological advances have made life easier but have also increase the amount of stress with associated
diseases.
 There are three types of stressors, eustress(good), neustess(neutral), distress(bad), along with distress
being categorized in two ways as acute(short-term) and chronic(long-term).
 Social, environmental, personal influences bring stress into our lives, and can also affects us in the way of
insomnia that causes sleep-deprived. The flight and fight response prepares our body to either confront
or flee a threat.
Resources: Knowing stress in my life exercises
 In exercise 1.2 I learned how identify stressors in my life, and in that way define my own philosophy and
identify the things that create it.
Tools: How stressed am I: Journal writing.
 The journal writing help me identify what stress was and how it burnt me out. The questions help me
determine the level of stress my life is in and how important I overlooked my sleep.
Unit 1
3

Unit 2: The activity of stress
Unit 2
 Functions in our body are affected by stress, and those functions that are included are the nervous
system, endocrine system and our immune system.
 Sympathetic and parasympathetic neural drives, in which sympathetic releases epinephrine &
norepinephrine that causes arousal plus parasympathetic drives maintains hemostasis; both can not
happen at the same time.
 It’s important to know that our body has numerous backup mechanisms to make certain of our survival
and physically our body’s metabolic patterns last from seconds to minutes to hours.
Exercises: My response level to stress
 How I mentioned before, the stress response comes in seconds, minutes or hours. Exercise 2.2 focuses
on my response level as how I feel when threatened, plus how to notice my long-term effects and how it
translates to me. This helped me determine what level of stress I am currently facing.
Tools: Journal Writing: My personal health profile
 Unit 2-journal assisted me to find my overall health by providing a health profile of myself. This
information I can save and use to keep track of my health status. Understanding my health is vital, and
the better I know my health the better understanding I will have with the connection of mind-body and
spirit.
4

Unit 3: Behaviors & Emotions
 How we deal or express stress through the problems we face, human behaviors like our ego is a way
some cope in ways like denial, rationalization or even humor.
 Anger and fear triggers the fight and flight response. Theses two emotions are used for our survival, and
not ventilating anger correctly cannot make anger to stop.
 Many avoid anger or fear, one most learn how to manage, confront and find ways or strategies to express
and control them.
Exercises: Anger, Fear and my self-esteem
 This exercise I really enjoyed because it focused on my anger and fears and how it can relate to my self-esteem.
It made me aware on my current stressors response on how to understand and deal with them.
Journal Writing: The reactions of my ego
 The journal helped expressed and discover my ego and the reactions I have without even knowing. My
behaviors and perceptions are influenced by my ego and it aided in knowing how I protected it during
times of stress.
Unit 4: Personality & Spiritualty
 Personalities are believed to start from early age, and our characteristics are formed in this early age,
which in return determines the moods, feelings and the way we express ourselves to others.
 When behaviors are a major aspect in our personalities, we need to understand that even personalities can
affect our health and self-esteem.
Unit 3 Unit 4
5

 Although spiritualty can be disputed to have positive or no effects in alleviating stress in our lives, the way
we seek spiritualty through relaxation techniques can help adopt a stronger connection within ourselves.
Exercises: My core values
 Two exercises that I enjoyed in this unit help me identify my core values and help detect the issues that
might be causing me stress. Learning to distinguish my supporting values and the distractions that can
lead me away from my spiritual pathway, can be helpful in knowing what temptations or everyday
distractions affect my human spirit.
Journal Writing: Stressors and my concepts
 Unit 4-journal writing assisted me to recognize the stressors in my life, and also helped me express myself
in how my personality dealt with theses stressors. Knowing these concepts in my life are important,
because it allows me to understand my character and how I employ it to my life and others.
Unit 5: Deal & Cope with stress in
my life
 Stressful thoughts can last seconds, minutes, hours and even days. Cognitive restructuring techniques like
relaxation techniques, replacing positive thoughts for negative can help us in changing lifestyle behaviors
to help in the coping with stress.
 Our immune system can be suppressed by negative thoughts, also known as toxic thoughts we intrepid
different types into our lives like blaming or self-victimizing.
 Behaviors can produce poor health, and people should continuously bring change or improve their
behaviors.
Unit 5
6

Exercises: It going to be alright
Unit 6
 An exercise that I performed on myself to deal and cope with stress was to monitor myself watching
football games on television. For example, I would watch my NFL football team play every Sunday and
depending on the outcome I would identify how it would interrupt the rest of my day and even my
whole week especially when they lost. If it bothered me too much, I would think positive thoughts or I
would do things to distract me from thinking about the lost. This helped me cope with the unnecessary
stress I brought to myself.
Journal Writing: Gaining a clearer perspective
 Journal 8.1 allowed me to recognize stressors that I would encounter in my daily life, and helped me
create a reframed perspective of the situation in order to deal and set aside the problem to continue my
life without any repercussions.
Unit 6: Relaxation techniques
 Diaphragmatic breathing concentrates on using your abdominal rather than your chest, and is a relaxation
technique that is understood in every culture when trying to reach breaths under the normal state of
hemostasis which is 14-16 breaths per minute.
 Meditation is said to be the oldest method to reach the relaxation state, and in able to get a successful
outcome one must find a quiet place, be in a comfortable position, use your method to help your
concentrate and always have the right attitude.
 Mental imagery is another source to reach a relaxation phase, and with the use of images like peaceful
sceneries, natural environments and even colors we can find that connection with the mind and body.
7

Exercises: Visualizations
Unit 7
 Exercises in 20.2 were pretty cool, I must admit. Performing both visualizations gentle falling snow, and a
walk on a secluded beach brought to me a connection with the visual and myself. The beach visual was
more effective and actually brought me to sleep the first time. But I related to it much more because I
actually have encountered his several times before. I reached a very relax state, and felt rested and
refreshed.
Journal Writing: Meditate like a dolphin
 This journal was very exciting to try, and I can say that the energy released during the technique I actually
felt. With its main focus on just breathing, this technique let’s you really connect with mind and body. It
helps you release the energy through your body that passes in and out from head to toe.
Unit 7: Nutrition & Stress
 When it comes to cuisine and the choices we make, food affects not only the physical body but also
emotionally and mentally aspects as well.
Food just like our bodies need to be balance, and we need to change aspects of our diet like, removing
the amount of salt, caffeine, fat and sugars to reduce the unwanted stress it can produce in to our bodies.
 Food can be a replacement for created stress that occurs in our lives, so sometimes the choices we make
to indulge in something quick and unhealthy cannot be good for our health.
Exercises: Manage my eating habits
 One exercise I wish to partake on myself is to categorize what types of foods I eat through out my day,
and what lead me to make those choices. Monitoring what I eat, and how I feel during that process is
ideal for me to know to make some changes on food choices that can alter my stress to my body.
8

Journal Writing: My eating behaviors
Unit 8
 The journal writhing helped me identify my eating behaviors by answering several questions about how
stress affects my eating habits. In the end it helps you calculate the total depending on the score that it
offers and suggest how it compromises your immune system.
Unit 8: Physical exercise as a good
stress
 Physical exercise can be categorized as aerobic or anaerobic, and with time of performing PE it can allow
your body to reduce or detoxify the body stress hormones.
 While performing PE and in order to have the benefits to help, it must consist in duration, intensity,
frequency and the mode you perform it.
 Not only can PE help reduce stress levels by eliminating the build up we get when our flight or fight
response is not used, but it has been proven to reduce anxiety, depression and even improve our self-esteem.
Exercises:
 The reality is, that not all of us keep up with a regular schedule in our busy lives. We may wake up a little
late, or go asleep late causing our bodies rhythms to be irregular. Exercise 28.3, helped me monitor my
lifestyle behaviors, and identify my patterns throughout my week. Paying attention to your lifestyle
behaviors, and keeping a regular pace in life can maintain your body healthier.
9

Tools: Journal Writing:
Unit 9
 To do physical exercise, is not just going out there and performing it. One must first recognize our daily
habits, plus the time we have available throughout the day to accomplish these activities. Learning to
identify the things you like to do, and to discover the things that keep you motivated is something
important I learned in this journal.
Unit 9: Ways to cope with stress
 With a variety of ways to approach stress management, the relaxation technique must increase the
understanding and the cause of the stress. We must comprehend that some relaxation techniques may
not work for all and we must discover those that work best for each individual.
 Avoiding the stress or problem can be a negative coping technique. Although, when we face a stressor
we can find the time to step outside for a moment and regain our composure.
 Hobbies are viewed as being healthy activities one can partake on to cope with daily stressors. It helps
boost self-esteem in one’s life and can be a time when we can dedicate time for ourselves to find our
connection to our mind and body.
Exercises: Tai-Chi
 An exercise I would like to apply into my life is Tai Chi. This moving form of meditation consist of a
sequence of movements that flow energy thorough out your body. The promoting of tranquility by
becoming close to your environment and nature seems to be something I’m willing to take.
Journal Writing:
 After I partake in Tai Chi, I would like to start a journal of my feelings, and well being on the results of
Tai Chi. Writing down my experiences can help me find my connection to my min-body-spirit and
10

emotions as well. Having that understanding can increase my health by far to learn ways to cope with my
stress in my daily life.
Reference
Seaward, B. (2009). Managing stress: Principles and strategies for health and well-being
. (6th ed.). Jones and Bartlett Publisher
Sapolsky, Robert M. (2004) Why Zebras Don’t’ Get Ulcers: The Acclaimed Guide to
Stress, Stress-Related Diseases, Third Edition. Holt Publishing 978-0-8050-7369-0
Stress management-Health Lifestyles-Mayo Clinic. Retrieved from
www.mayoclinic.org
The American Institute of Stress. Retrieved from www.stress.org
Spiers, Carole (June,2012). Occupational Health Vol. 64 Issue 6, p16-17. 2p.
11

Unit 10
Unit 10: Applying Stress: Critical
Management to your Personal Life
 Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life
<insert your text>
<insert your text>
<insert your text>
Resources: Exercises:
 List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>
Tools: Journal Writing:
 List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>
12

Additional Information
<insert your text>
13

Hw410 final project

Recomendados

Recomendados

Mais conteúdo relacionado

Mais procurados

Mais procurados (18)

Semelhante a Hw410 final project

Semelhante a Hw410 final project (20)

Último

Último (20)

Hw410 final project