This document contains the syllabus for a 3-part online course on stress management techniques from Complementary and Alternative Medicine (CAM). The course will cover the basics of CAM and stress, causes and symptoms of stress, and specific CAM techniques for stress relief such as aromatherapy, acupuncture, yoga, and guided meditation. Students will participate in yoga, meditation, and other stress relief exercises during the lessons. The course aims to help students understand and manage stress through natural health approaches.

1. Stress Management 101
Course Syllabus
General Information
Course Instructor: Anna Hill
Email: annahilldoterra@gmail.com
Course Meetings: Online TBD
Course Credits: TBD
Course Description
This course will serve as an introduction to Complementary and Alternative Medicine Practices
to help aid in stress management. This class is a three-part class that will help you form an
understanding of what stress is, what you can do to help manage stress through the use of
different CAM practices such as guided meditation, Yoga, importance of physical activity,
aromatherapy, and much more.
Course Prerequisites
None
Course Objectives
1. To understand the basics of CAM and other natural health approaches to manage stress
2. To learn the major concepts of stress and how to best manage stress
3. To learn specific techniques to combat stress
4. To feel confident in know what stress is and what techniques to use at that moment
Required Materials
Notebook and other writing materials (pen, pencil)
Yoga Mat, Exercise Clothes, Water, Towel (needed for session 3 only)
Grading
Scale: TBD
Will be based on participation and completion of all 3 parts of course.

2. General Course Outline Handout
 Lesson1
o Introduction to CAM
 What is CAM
 Common practices of CAM
 CAM vs. Traditional Western Medicine
 How CAM can help with Stress Management
 Lesson2
o Stress and Stress Management
 What is stress
 Causes and symptoms of stress
 What health problems can arise from stress
 What steps can be taken to help manage stress
 Lesson3
o CAM Techniques to use for stress management
 Aroma Therapy
 Acupuncture
 Physical Activity
 Yoga
 Guided Meditation

3. Lesson 1: Introduction to CAM Lecture
LessonSummary: This lesson will help you understand exactly what CAM is and what
practices are involved for care as an alternative to traditional medicine. It will discuss the
differences between CAM and Traditional Western Medicine. I will also discuss how CAM can
help naturally with stress management.
LessonContent:
What is CAM:
https://www.youtube.com/watch?v=N9OhQkhFyck (4 min)
CAM stands for Complementary and Alternative (Integrative) Medicine (CAM). There is no
actual way to define it except that it combines several different practices of medicine together for
treatment outside of Traditional (conventional) Western Medicine (TWM). CAM is about taking
preventative steps to reach our optimal health through using natural solutions instead of chemical
remedies. CAM focuses on the client or patient as a “whole” and not just the symptoms. Some
CAM therapies like massage therapy, aroma therapy techniques only need a certification
whereas other practices like Chiropractic needs an actual degree; so, their different professional
standards needed based on which technique of therapy is being used. Before practicing any for
CAM you need to make sure you have the appropriate documentation and licensing for that
particular CAM practice or therapy.
Common Practices or therapies of CAM
There are several therapies of CAM which have been classified into categories by the National
Center of Complementary and Alternative Medicine (NCCAM) These categories of CAM are:
1. Whole medical systems: Ancient Healing systems, Homeopathy, and Naturopathy.
2. Mind-body medicine: Strengthen the communication between your mind and your body.
Yoga or guided meditation
3. Biologically based practices: Dietary supplements and herbal remedies.
4. Manipulative and body-based practices: These methods use human touch to move or
manipulate a specific part of your body. They include chiropractic and osteopathic
manipulation and massage.
5. Energy medicine: Goal of these therapies is to unblock or re-balance your energy force.
Energy therapies include qi gong, therapeutic touch, reiki and magnet therapy.
(MayoClinic, 1998-2017)
CAM vs. Traditional Western Medicine
https://www.youtube.com/watch?v=FTcLF6pFU_A (6 min)
CAM is a more natural type of medicine that people sometimes prefer over TWM because it is
used primarily to help treat ailments naturally instead of chemically. It is important to understand
that people still need TWM because if they get a broken bone CAM will not be able to fully

4. diagnose the actual issue or treat it the way it needs to be treated. Therefore, it is also called
CAM because it complements TWM. Everybody is different and everybody has a right to be
treated as they feel they should be which is why CAM focuses on the person as a whole and not
the just symptoms which is often the case with TWM.
How CAM can help with Stress Management
As we have discussed CAM can help with several things and one of the most common ones is
stress management. Stress is caused by many things which we will go into detail on in the next
class. CAM therapies like Yoga, aromatherapy, and meditation are just a few of the ways that
CAM can help with managing stress in an individual’s life because the best way to manage stress
is to relax and CAM provides many techniques to help promote relaxation.
*****open up class discussion for comments or questions (last 5-10 min of class) *****
“A positive attitude may not solve all our problems but that is the only option we have if we
want to get out of problems.
-Subodh Gupta author "Stress Management a holistic approach -5 steps plan".”
― Subodh Gupta, Stress Management a Holistic Approach
*****have them complete the handout stress assessment if there is time if we have time in class.
If not, they will take it home to complete and bring it back for next class*****
Handouts
Course outline
Symptoms of stress ( on next page)
Printable stress assessment located at: http://www.jdabrams.com/documents/wellness/SelfTest-
Stress.pdf
List of CAM Practitioners in area of Olympia and Lacey, WA found at this website:
https://www.docspot.com/d/WA/lacey/complementary-and-alternative-medicine.html

5. Lesson 2: Stress and Stress Management
LessonSummary: This lesson will discuss what stress is, the symptoms of stress so that people
can determine their level of stress. Stress can also cause health problems that cause become
severe issues mentally and physically. It will also discuss steps that can be taken to help prevent
undo stress and to manage current stress.
LessonContent
What is stress
https://www.youtube.com/watch?v=s93ywqFa6CM (5 min)
Stress is the body's physical and emotional response to a challenging situation. The challenging
situation doesn't have to be aversive or negative; even positive situations can be stressful. Stress
is part of life, it is in basically everything we do and are a part of. Whether it is positive stress or
negative is what is important. Positive stress is important for us to have in our lives because it is
what keeps us young and healthy. Negative stress is where the concern lies and what need to
control the most so that we don’t become ill. Many of you have probably hear of the “fight-or-
flight” analogy; this is considered out body’s stress response which is designed to prepare us to
deal with physical dangers that come in our lives. (BYU IdahoCounseling Services, 2017) When
we are encountered with a challenge or stressor our bodies send a flood of chemicals into our
bloodstream to help us cope with the situation. Our bodies respond to this flood of chemical with
more focused concentration, speeded reaction time, increased strength and agility, and increased
heart rate and blood pressure.
Causes and symptoms of stress
Being aware of the cause of our stress is important. Are our stressors positive or negative? Are
they affecting our emotional, mental, spiritual, and physical health? Are they effecting our
relationships in a positive or negative way? (have class look at their assessment that they filled
out in lesson 1 or at home) (ask if everybody filled it out if not then allow 5 min for people to
finish filling out the assessment) Common causes of bad stress could include:
1. Work stressors (long hours, difficult people to work with, deadline)
2. Home (conflict with children or spouse, home demands)
3. Finances (debt, spending conflict, job loss, difficult economy)
4. Feeling a loss of control over one’s life
5. Feeling sad and depressed
6. Major life events (divorce, moving, new job, loss of a loved one, a tragedy)
7. Health problems
(Wellsource, 2009)
If you are unsure of what your stressors use the list provided on the assessment to help narrow
down your bad stressors to help you understand them better.

6. There are symptoms of stress all around us (hand out the symptoms of stress handout and discuss
the symptoms for about 5 min)
What health problems can arise from stress
Because bad stress takes such a toll on an individual emotionally, physically, spiritually, and
mentally it effects every aspect of our bodies to include our vital organs. One of the biggest
health problems that has been linked to stress of cardiovascular disease and according to BYU
Idaho the component of stress that increases vulnerability for cardiovascular disease is chronic
hostility and anger; they recommend taking a hostility checklist and if you answer “yes” to any
of the questions then you are vulnerable for cardiovascular disease. (hand out the checklist and
allow 5 min for them to go through it). If you look at your symptoms handout you can see that
listed on there are also common health problems like frequent headaches, infections, skin
irritations, fertility issues, low sex drive, depression.
What steps can be taken to help manage stress
Coping skills BINGO Game (example card below with handouts) (allow 5-10 min)
Remember there is GREAT news about stress, it can be dealt with and there are tons of coping
skills that a person can do to eliminate or at least relieve some of their stress and get their health
back under control. We will be discussing techniques in the next session!
Handouts
Symptoms of stress (on next page)
Assessment results from last class
Stress Management Techniques (on separate page)
Hostility Checklist (will printed here is the website it is located at)
http://www.byui.edu/counseling-center/self-help/stress-management/hostility-checklist

10. Lesson 3: CAM Techniques to use for stress management
LessonSummary: In this lesson, we will briefly discuss a few of the most common CAM
techniques that are used to manage stress and then will do a short exercise session, yoga session,
and guided meditation.
LessonContent
Aroma Therapy
Aroma therapy is also known as essential oil therapy by using a plant’s aroma-producing oils to
treat disease, tension (stress), and other sickness and ailment. Essential oils are found in a plants
flowers, leaves, stalks, bark, rind, or roots. (WebMd, 2005-2017) Essential oils can be mixed
with other substances like carrier oils (fractionated coconut oil) and lotion to help message into
an area of the body. They can be diffused into the air with diffusers and can be used in the bath.
Acupuncture
Acupuncture is a of Chinese Medicine technique which is used for balancing the flow of energy
or life force — known as qi or chi (CHEE) — believed to flow through pathways (meridians) in
your body. (Mayo Clinic, 1998-2017) It has been shown that acupuncture is one of the most
effective ways to reduce stress and activate the relaxation response. This is because when the
needles are inserted into the right points it will cause your body to naturally release endorphins;
these endorphins are episode peptides that work as neurotransmitters and create a felling well-
being and calm. It also encourages relaxation by loosening tight muscles. (refer to handout of
acupuncture chart)
Physical Activity
Physical Activity is a great stress reduced because it also helps boost confidence and releases
endorphins into the bloodstream and helps boost mood. It is also important to note that the
Centers for Disease Control recommends that individuals should engage in at least 30 minutes of
some form of physical activity. By engaging in physical activity regularly it will help keep stress
levels down, boost your mood, and help maintain a healthy weight. (do the 11-min workout)
https://www.youtube.com/watch?v=c-xUk444SWc (11 min)
Yoga
Yoga is great form of relaxation that could be considered a form of meditation. Yoga focuses on
the mind, body, spirit connection and helps bring balance and harmony into your life by teaching
techniques of flexibility and meditation and breathing to reduce chronic stress; it is also a great
form of physical activity. (do the 16-min yoga video)
https://www.youtube.com/watch?v=rXBSXF8VVoI (16 min)

11. Guided Meditation
Guided Meditation is a great way to reduce stress because we all hold so much tension in our
bodies. Guided Meditation walks individuals through a deep relaxation period and helps them
focus on the areas that are the most tense and their breath. Breathing helps reduce tension and
stress because it helps oxygenate our cells which helps reduce tension in our muscles. Learning
to let go of stress through guided meditation can benefit an individual is so many ways because
you can do it almost anywhere from your phone with all the different sessions you can find on
YouTube.
*****close class with asking for questions or comments and have class participate in the last 15
min with the guided meditation session*****
https://www.youtube.com/watch?v=px2supLmaXk (15 min)
Handouts
Acupuncture Chart

12. References
BYU IdahoCounselingServices.(2017). StressMangament.RetrievedfromBYUIdahoCounseling
Services:http://www.byui.edu/counseling-center/self-help/stress-management
Complete Orential Medical Care.(2017). StressManagementand Acupuncture.Retrievedfrom
Complete Orential Medical Care: https://www.orientalmedcare.com/acupuncture-stress-
mangement/
Mayo Clinic.(1998-2017). Acupuncture.RetrievedfromMayoClinic:http://www.mayoclinic.org/tests-
procedures/acupuncture/basics/definition/PRC-20020778
MayoClinic.(1998-2017). Complementary and alternativemedicine.RetrievedfromMayoClinic:
http://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/alternative-
medicine/art-20045267?pg=2
WebMd.(2005-2017). Aromatherapy (EssentialOilsTherapy) - Topic Overview.RetrievedfromWebMd:
http://www.webmd.com/balance/stress-management/tc/aromatherapy-essential-oils-therapy-
topic-overview#1
Wellsource.(2009). Stress& Coping Self Test.RetrievedfromWellsource:
http://www.jdabrams.com/documents/wellness/SelfTest-Stress.pdf