Unit 9 stress management final paper

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Final for Stress Management course

Final for Stress Management course

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  • 1. KAPLAN UNIVERSITYHW410 Stress: Critical Issues in Management andPrevention Stress Management and Prevention Program Resource Guide 1
  • 2. KAPLAN UNIVERSITYStress Management and Prevention Program Resource Guide By Rebecca Esposito Kaplan University HW410: Stress: Critical Issues in Management and Prevention 9-6-2011 2
  • 3. Table of ContentsUNI T 1 THE NATURE OF STRESS Defining stress, General adaptation syndrome, and Differences between the sexes and stress response Resources: discussions and exercises 1.2 Health and Wellness Philosophy Tools: Are you stressed journal 1.1UNI T 2 THE BODY AS B ATTLEFI ELD Importance of improvement of memory, Physiological effects on memory due to prolonged stress, Damage excess stress causes on the Hippocampus Resources: discussions and exercises 2.2 and 3.3 Tools: Journal Writing: Journal WritingUNI T 3 FEAST OR FAMI NI NE Building blocks of psychological stressors, The subtleties of predictability, The subtleties of control Resources: discussions and exercises 5.1 and 5.9 Tools: 4.1 Psychology of Your StressUNI T 4 ONE PLANET UN DER STRESS Stress prone personalities, Stress resistant personalities, Self-esteem and its effect on stress Resources: discussions and exercises 7.6 and 7.8 Tools: 6.2 Stress Prone Survey 6.3 Stress Resistant SurveyUNI T 5 UNDER STRESS: WHAT NOW? Successful aging, Vulnerability to learned helplessness, Principles of coping with psychological stress Resources: discussions and exercises 9.1 and 15.1 Tools: 8.1 Reframing: Seeing a Bigger, Clearer PerspectiveUNI T 6 AGELESS WI SDO M OF MEDITATI ON Breathing for relaxation, Meditation, Mental imagery and visualization techniques Resources: discussions and exercises 18.3 and 18.1 Tools: 20.2 Short Guided VisualizationsUNI T 7 SI GHT, SOUND, AND BODY WORK Stress and eating habits, Stress response triggering foods, Four domino factors of stress Resources: discussions and exercises 27.1 and 27.2 3
  • 4. Tools: 27.3 Rainbow DietUNI T 8 THE WELLNESS MANDALA Flushing stress hormones, Exercise and stress reduction, The mind-body connection Resources: discussion and exercises 28.1 and 28.2 Tools: 28.3UNI T 9 APPLYI NG STRE SS: CRI TICAL MANAGEM ENT AND PREV ENTI ON TOYOUR PROFESSI ONAL LI FE Information seeking and stress, Hobbies and stress reduction, Forgiveness as a coping skill Resources: discussions and exercises Tools: Journal WritingADDI TI ONAL I NFORMATI ON Sapolsky, Robert. (2004). Why Zebras Don’t Get Ulcers: The Acclaimed guide to Stress, Stress- Related Diseases, and Coping- 3rd Edition. New York, NY. St. Martin’s Griffin Press. Seaward, B. L. (2009). Managing Stress: Principles and Strategies for Health and Well-Being 6th Edition. Boston, Massachussetts: Jones and Bartlett Publishers. This is one of the most helpful text books I have come across in my studies at Kaplan so far. I really like the information in the book and the way it was set up. It was an interesting read. I wish I had the hard copy of it; I would highlight it to no end. 4
  • 5. UNIT 1Unit 1: The Nature of StressInformation to Remember: Defining stress- A physical, chemical, or emotional factor that causes bodily and mental tension and is a cause for disease. Stress is whatever a person perceives as emotionally taxing. For some people, having too much to do in a day is stressful for others, stress can be a good thing as long as it is temporary to help them achieve their goals. G.A.S. – General adaptation syndrome is broken up into three stages of adaptation by the body. The fight or flight response, resistance stage where your body is trying to relax but your mind isn’t ready and the final stage of exhaustion where chronic stress is present and can essentially kill you. Difference between the sexes and stress response- Men respond with a different section of the brain than women. Men tend to use fight or flight response more and they use reason. Women tend to use emotions and social support systems to cope with stress.Resources: Health and Wellness Philosophy- I liked this exercise because it brings to thefront of my mind what is most important in life. The Paradigm asks questions that make youpinpoint your specific meaning of health and wellness to you.The stress test is important to understand what level we are to relieve stress in our lives asneeded.Tools: Journal 1.1 Are you Stressed? 5
  • 6. UNIT 2Unit 2: The Body as BattlefieldInformation to Remember: Importance of improvement of memory- Improving our memories is beneficial so that we can get through stressful periods quicker and more efficiently each time we encounter a similar stressor we have had before. If we can get our minds to react and relax from a stressor there will be less chance for biological damage to the mind and body. Physiological effects on memory due to prolonged stress- There are numerous physiological responses to prolonged stress. People lose sleep, appetite, and even hair. Other issues can be as severe as heart disease or obesity due to release of coritsol. Damage excess stress causes on the Hippocampus- Chronic stress can cause the Hippocampus to lose its functioning little by little. The brain will lose memory and learning abilities can be hampered as well.Resources: Ex. 2.2 Immediate, Intermediate, and Prolonged Stress Effects- This exercise wasvery helpful in showing me where I hold on to stress too long or where I accurately let it go. Thiscan really be helpful in the years to come so that I can always be aware of my triggers to stressand hopefully stop them in the first place.Ex. 3.3 My Health Profile- This was an eye opener for sure. I will keep this document and reassess myself every four months to try to make it better each time. Having a tool like thisassessment can really give you an idea of where you are and where you need to be.Tools: Journal Ex. 3.3 My Health Profile 6
  • 7. UNIT 3Unit 3: Feast or FamineInformation to Remember: Building blocks of psychological stressors- The building blocks are frustration outlets, social support, control, predictability, and the perception of things getting worse. Having these tools can really make a difference for stress especially in the work place or family situations when controlling stress is the most important and difficult. The subtleties of predictability- Remembering the subtleties of predictability when faced with certain “future” stressors can be beneficial. Planning ahead for a major stressor may help reduce some of the stress in the first place. Subtleties of control- These are just as important to keep in mind during times of stress. Some things are out of our control and when we understand that and move on to the best of our ability it makes for less stress. Trying to see the brighter side of a situation also helps reduce stress quicker.Resources: Ex. 5.1 Anger Recognition Checklist- I like this one because I can really seewhere my anger is and stop it from happening.Ex. 5.9 Emotional Well-Being- The question in this exercise actually helped me notice some ofmy eating triggers and why I react to certain situations the way that I do.Tools: Journal Ex. 4.1 Psychology of Your Stress 7
  • 8. UNIT 4Unit 4: One Planet Under StressInformation to Remember: Stress prone personalities- There are type A and D personalities. Some people can do well with stress and use it to their advantage and succeed better under some stress. Many people have a hard time coping with stress and use it as a negative influence on their lives and get sick or fail time and again. Stress resistant personalities- Hardy and survivor personalities and sensation seekers. There is a sense of commitment, control, and a challenge in these traits. There are the people who use daily stress as a catalyst to do better and stress can roll right off their backs with little or no biological effects. Self-esteem and its effect on stress- Self-esteem low or high can influence how we relate to stress. If we have a low self-esteem we are likely to deal with stress poorly. If we have a high self-esteem we may not even feel stressors or deal with them more efficiently.Resources: Ex. 7.6 Your Meaningful Purpose in Life- I like that this exercise breaks downand shows you that each part of your life is important and it helps to progress to the next phase inlife.Ex. 7.8 Distraction of the Human Path- This exercise really opened my eyes to how many thingsin this day and age can take you away from what is really important in the balance of life.Tools: Journal Ex. 6.2 Stress Prone Survey and Ex. 6.3 Stress Resistant Survey 8
  • 9. UNIT 5Unit 5: Under Stress; What Now?Information to Remember: Successful aging- A healthy weight, exercise, balanced diet, avoiding smoking or alcohol, no depression, maturity and a resilient coping mechanism is a recipe for aging well. Keeping stress at bay can keep you looking younger longer and feeling good at any age. Vulnerability to learned helplessness- Repeated feelings of loss of control of external issues. Many people have the same situation occur numerous times in life so they feel helpless and stressed. Principles of coping with psychological stress- Exercising, meditation, use predictability and control in a positive way, and social support. For some people dealing with stress takes practice but once you apply the principles there will be less stress in your life.Resources: Ex. 9.1 Value Assessment and Clarification- This was pleasant for me because itshows me that I am on an integral health path and that feel really good.Ex. 15.1 Time Crunch Questionnaire- This helped me see exactly where I am bad at timemanagement. I know I am bad but I can never tell why. Seeing it on paper makes me get it muchbetter.Tools: Journal Ex. 8.1 Reframing; Seeing a Bigger, Clearer Perspective 9
  • 10. UNIT 6Unit 6: Ageless Wisdom of MeditationInformation to Remember: Breathing for relaxation- Calming your breathing down can help reduce stress immediately. This can be practiced anywhere at any time so it is quite useful and effective. Meditation- Inclusive and exclusive meditation are quite beneficial. Clearing your mind and focusing on one thing or just relaxing your mind and letting it go where it chooses are great ways to relax. Mental imagery and visualization techniques- Mental imagery is an unconscious mode of relaxation and visualization is a conscious effort to bring up pictures in our minds to achieve certain goals. The two are similar in that you can relax and “get away” from stress any time.Resources: Ex. 18.3 Bridging hemispheres of thought- This exercise taught me how I let myemotions rule my thoughts. I can now practice intentional left brain usage to get more balanced.Ex. 18.2 Too much information- This exercise made me realize I need to meditate more andquiet my mind. I spend too much time worrying about menial things.Tools: Journal Ex. 20.2 Three Short Guided Visualizations 10
  • 11. UNIT 7Unit 7: Sight, Sound, and Body WorkInformation to Remember: Stress and eating habits- Some people eat more some people skip meals during times of stress. Stress seems to cause bad eating habits either way. Eating or not eating both cause biological issues in the long run. Stress response triggering foods- there are many foods to stay away from to prevent stress. Caffeine, processed foods, and sugars are the biggest culprits. These are not actually real foods anyway. Keeping them out of the diet or at least at a minimum would be optimal in stress reduction. Four domino factors of stress- Dominos are nutrient depletion, bad eating habits, food stressors and triggers, and toxins accumulated from poor diet. This is a downward spiral. It is a good idea to keep a clean diet to reduce stress to start with.Resources: Ex. 27.1 Stress related eating behaviors- This is one of the most beneficialexercises for me. My eating habits are definitely contributing to my stress and especially the useof caffeine.Ex. 27.2 Self- Assessment; nutritional eating habits- This too helped me see where my downfallis. I have a bad habit of eating too late and not eating enough in the early part of the day.Tools: Journal Ex. 27.3 Rainbow Diet 11
  • 12. UNIT 8Unit 8: The Wellness MandalaInformation to Remember: Flushing stress hormones- It is important to help the body rid itself of stress hormones by meditation and exercise. If the body holds on to them too long it can hurt vital organs and eventually kill you. Exercise and stress reduction- exercise can help reduce stress by ridding the body of toxins. Exercise releases the good hormones we need for optimal health. We can reduce all the signs of stress related illness with regular exercise. We can lower blood pressure, cholesterol, and have better resting heart rates. The mind-body connection- Having a healthy body can give you a calm mind and vice versa. Our beings are very connected by mind- body- and spirit. When one aspect is not functioning well then all three are affected. We need balance as it is in our nature to crave it.Resources: Ex. 28.1 Physical exercise- This exercise states that exercise doesn’t have to behard or take really long. I like to be reminded of that because it gives me motivation to do itagain. I have a habit of all or nothing and I remember that something is better than nothing.Ex. 28.2 My body, my physique- this exercise prompted me to see me as I really am and to stayclose to realistic expectations for my age and fitness level.Tools: Journal Ex. 28.3 Your Circadian Rhythms 12
  • 13. UNIT 9Unit 9: Applying Stress; Critical Management to yourProfessional LifeInformation to Remember: Information seeking stress- depending on the personality type seeking information can aid in stress reduction or cause more of it. If you get information that helps you understand better you will be less stressed. If you get information and ask a lot more questions and feel overwhelmed by the information you are more likely to be stressed. Hobbies and stress reduction- Having a hobby is a great stress reducer. Keeping hobbies that are fun, peace inducing, and non- invasive type hobbies are the best kind. Meaning, don’t start a hobby that is too difficult to learn if you are still in a high-stress zone. Forgiveness as a coping skill- Using forgiveness to cope with life and stress can really feel good. You can take huge weights off of your shoulders by forgiving someone and sometimes by being forgiven by someone.Resources: discussionsTools: Journal Ex. 11.1The Human Butterfly and 12.2 Working the Funny bone. 13