Resource guide template 2015_instructions unit 9 final project

1
KAPLAN UNIVERSITY
HW410 Stress: Critical Issues in Management and
Prevention
StressManagementand
Prevention Program
ResourceGuide

K A P L A N U N I V E R S I T Y
Stress Management and Prevention
Program Resource Guide
By
Lydia Robinson-Moody
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
June 14, 2017
Total Points = 2

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 .....................................................................................................................1
Self-Assessment Exercises..................................................................................................................1-2
Journal Writing.....................................................................................................................................3-4
U N I T 2 T H E P H Y S I O L O G Y O F S T R E S S
Information to Remember .....................................................................................................................5
Self-Assessment Exercises......................................................................................................................6
Journal Writing...................................................................................................................................7-10
U N I T 3 P S Y C H O L O G Y O F S T R E S S
Information to Remember .................................................................................................................. 11
Self-Assessment Exercises..............................................................................................................11-12
Journal Writing.................................................................................................................................13-15
U N I T 4 P E R S O N A L I T Y T R A I T S A N D T H E H U M A N S P I R I T U A L I T Y
Journal Writing.................................................................................................................................17-22
U N I T 5 D E A L I N G W I T H S T R E S S : C O P I N G S T R A T E G I E S
Journal Writing.................................................................................................................................24-29
U N I T 6 R E L A X A T I O N T E C H I Q U E S 1 : B R E A T H I N G , M E D I T A T I O N ,
A N D M E N T A L I M A G E R Y
Self-Assessment Exercises................................................................................................................... 30
Journal Writing.................................................................................................................................31-34
U N I T 7 N U T R I T I O N A N D S T R E S S

U N I T 8 P H Y S I C A L E X E R C I S E A N D A C T I V I T Y
Self-Assessment Exercises................................................................................................................... 37
Journal Writing.................................................................................................................................38-41
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 I S S U E S F O R 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
R E F E R E N C E S
Place your final page numbers on the right hand side of this line.43-44
Total Points = 8
(This page intentionally left blank)

3
Unit 1: The Nature of Stress
Information to Remember:
Key Learning Point: Stress has been linked to all the leading cause of death, including heart disease,
cancer, lung ailments, accidents, cirrhosis, and suicide. Some health experts now speculate that
perhaps, as much as 70 to 80 percent, of all disease and illnesses are stress-related (Seaward,
2015).
Key Learning Point: Wellness-Paradigm is the balance and harmony of mental, physical, emotions,
and spiritual well=being, through taking responsibility for one’s own health. (Seaward, 2015).
Key Learning Point: Mindfulness is about being fully aware of whatever happening in the present
moment without filters or lens of judgement, Mindfulness consist of cultivating awareness of the
mind and body and living in there here and now (Stahl & Goldstein, 2010).
Total Points = 9
Self-Assessment Exercise:
Total Points = 4
I believe being connected to your inner self, spiritually is because it’s good to know that there’s a
higher spirit being, that lies within the inner self. I also believe it gives you comfort and knowing that
there are peace within yourself. When we think about our mental status, how important is this to you.
The mind is so fragile and it needs to be a ease, at all cause. The mind can take your in so many
different places. It can have you thinking happy thoughts, painful events and your mind can also be in
a state of denial, if it doesn’t want to accept something. The mental being is so important, on so many
different levels. If we lose our mental state, then we are asking for trouble.
Unit
1

4
Our physical bodies play a important role as well. We need to be physically fit, so our bodies will be
able to sustain sickness. When our bodies are prepared for storms, the physicality kicks in. Being in
good shape, fights for us when we need it to. They’re like our fighting soldiers, who stands in the gap
for us, whenever we need them to.
Emotional well-being, is too important. Whenever we are emotionally stable, our minds, can get
through almost anything. I’ve seen when a person is emotionally unstable, they are literally a wreck.
They can’t think, so that messes with the mind. Their spirits are broken, that’s messes with them
spiritually, and from there, everything else goes downhill. I believe that the body needs all four
paradigms to move forward. One can’t operate without the other.
One environment that fosters a balance of well-being, is a busy Physician office. I work at a busy
Obgyn office and it requires much attention and very little errors. You would think, it will be calm
and collective, it is a point but then you have patients, who deliver early, miscarries, and very
emotional.

5
Journal Writing:
Unit One Journal Writing Assignment
Kaplan University
HW410 Stress: Critical Issues in Management and Prevention

6
Unit One Journal Writing
Complete the Journal Assignment entitled: “How Stressed Are You?” Directions are found on
pages 11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1
through 10 for the “Start” column. You will use this Journal Assignment as a way of mapping your
stress throughout the course. Keep it handy and refer back to it often.
Situation Start Midway End
Traffic commuting to work 4
School stress studying 4
No vacation 4
No coverage for work 4
Home purchase 4
Paying tuition 4
Children moving back home 4
Commuting 1 hour to work 3
Negative family 3
Politics news 4

7
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.

8
Unit 2: The Physiology of Stress
Key Learning Point: There are 3 Physiological systems that are directly involved in the stress
responses. The Nervous system, The Endocrine Stsem, and the Immune System. Your Endocrine
Gland, is responsible for your hormones, better known as Chemical Messengers, these are made
up of proteins. Cortisol is a stress hormone, released by the Adrenal gland, that helps the body
prepare for fight or flight response, by promoting the release of glucose and lipids in the blood for
energy. (Seaward, 2015).
Key Learning Point: In the Borysenko Model, when the immune system is operating normally, it is
said to be “precisely regulated”. But when the immune system is not working as homeostatically
intended, the results immunological overreacting, underreacting, or perhaps both (Seaward,
2015).
Key Learning Point: When you experience stress, the body produces hormones, such as cortisol and
neurotransmitters. When cortisol and the neurotransmitters continue to surge through your body,
you can go into a kind of hyperadrenaline overdrive (Seaward, 2015).
Total Points = 9
The importance of the brain between, Neuroplasticity and Neuroscience, is that meditation has a
significant effect on regions of the brain, involved with empathetic responses. In one recent study
found, that in long term meditations, emotional sounds caused less activation of the Amygdala. It’s a
part of the brain that’s associated with processing fear and aggression. If one practices mindfulness, it
can affect the prefrontal area of the brain, which has integrative functions, that impact many areas of
the brain and body, suggesting that mindfulness has a positive influence on resilience, self-regulation
and well-being.
Unit
2

9
(Seaward, 2015). Total Points = 4
Journal Writing:
Unit Two Journal Writing Assignment
Kaplan University

10
Unit Two Journal Writing Assignment
Complete the Journal Assignment entitled, Explore: How is stress or anxiety affecting your
life? Directions are found on pages 33 through 35 of the Mindfulness workbook. Upon completion of
this Assignment, you will take the first step toward greater well-being and become aware of how
stress is impacting your life. This should be a minimum of two full pages.
How is stress or anxiety about people affecting your life?
Stress about other people affects me in a way, that it causes me to act out. I don’t understand
when someone does things and it’s not cause for but you must deal with it because of who they are.
There are times when someone isn’t being or showing consideration and you must step in and be the
one to have to apologize.
How is stress or anxiety about work affecting your life?
My stress at work is affecting me, to the point where I am thinking about getting another job. I
hate that it’s come to do this but I can’t take it. I don’t or can’t take time off from work and if I do its
always in question and where everybody else can take time off. I dread going into the office. I don’t
really care about being there but I know I must work. I have tried transferring but it always gets
denied. I have been praying for these feelings to go away but they have not. I like my co-workers but
it’s just time to move forward.
How is stress or anxiety about the world affecting your life?
The things that’s going on in the world, they can be a little stressful. My main concern, is
politics. I don’t like how things are ran, concerning Healthcare, our Veterans, gas prices and taxes. I
can pretty much get around everything else. I don’t have high levels of stress but it can get to me,
every now and again.
How is stress or anxiety about food and eating habits affecting your life?

11
I can eat healthy some days and others aren’t so good. Whenever I have my breakfast, that’s
usually on point and then my lunch, gets a little crazy and I usually eat a sensible dinner. I would love
to eat more vegetables but my husband is a meat person and he loves to cook and grill all kinds of
meat. I don’t drink sodas to often because they are full of sugar. I drink lots of water because it’s good
for you. But other than that, I’m not a big eater, so my levels of stress is low.
How is stress or anxiety about sleep and sleeplessness affecting your life?
My sleep habits are good. I can use a few hours some nights though. I try to get at least 6
hours per night. I hope that’s acceptable. If I don’t get much sleep and that’s not too often, I am
usually irritable. My stress levels are good, concerning my sleep.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I have realized that exercising for 30 minutes a day, makes me feel good. I find it to be
rewarding and relaxing. I track my steps and I get 1 mile in a day. I hope one day, that 1 mile can go
up to, 3 miles. By me exercising daily, I find myself my confident level rising. I feel lighter and much
happier.
Summary
I do believe that stress can affect your life, in more ways than one. Sometimes it can be through the
smallest areas but whether its small or big, it pays a big part in your life. I take my stress very
seriously and I try to work on, ways that I can eliminate it or it will eliminate me.

12
References
Use the APA Format and Style Guide found in doc sharing for proper citation of other references.
(Stahl & Goldstein, 2010). Total Points = 3

13
Unit 3: Psychology of Stress
Key Learning Point: The Hierarchy of Needs, consist of six tiers or levels. Maslow developed the
staircase, to let everyone what was important, in his psychological findings. His concept of the
stair step approach of consciousness (thoughts and behavior) ranging from psychological needs to
self-transcendence (Seaward, 2015).
Key Learning Point: Creating Anger Strategies, is to know your anger style. Ask yourself, is your
anger style predominantly passive or active? Learn to monitor your anger, keep track of your
anger, in a journal. This is very helpful, for someone who’s having difficulty with anger
issues (Seaward, 2015).
Key Learning Point: Mindful meditation is a little different from formal and i9nformal meditation
practices. Since your breathing is always with you, this is a practice you can take with you
anywhere and something you can integrate with informal practices (Seaward, 2015).
Total Points = 9
Communicating effectively, can help you in many ways. It can show the next person, that you are
paying attention and its very helpful in interviewing for jobs, public speaking and even just generally
talking in conversation. We miss out on so much, when we don’t communicate effectively. I have
learned to use my communication skills, wisely.
What are the views espoused by Theorist have in common? In my opinion, I believe it all ties in
together. I believe, what they have in common, is how to manage stress and how to cope with their
own problems in their own way. You have some Theorist, see things one way and others sees it
Unit
3

14
differently and what I believe is that, it’s been proving that, Theorist have concluded, how they
perceive things and how it has been proven to the point, that studies have come up with, people live
by what they believe.
Total Points = 4
Journal Writing:
Unit Three Journal Writing Assignment
Kaplan University

15
Unit Three Journal Writing Assignment
Complete the Journal Assignment entitled: Five-Minute Mindful Breathing and Bringing the
Eight Attitudes of Mindfulness into Your Life. Directions are found on pages 45 and 46 of the
Mindfulness workbook. Upon completion of this Assignment, you will begin to understand the
importance of making them a part of your daily life. See what changes occur in relationships with
yourself and others around you. This should be a minimum of one full page.
Take some time to write about whatever you came up for you mentally, emotionally, and physically
when doing this practice for the first time.
While doing my meditation, I thought about the mental drain I have. I don’t have much time to
do anything lately and the house work just keeps on piling up. I try to point my attention in the
direction, of doing things that’s productive but I just can’t seem to do it. I look forward into
completing my program and wander will I continue my education, right away. I have so many
thoughts going in and out of my head, it’s becoming to be a mental drain. I ask myself is it all worth
it. Whenever pressure is brought on you, these types of questions, comes to mind. I know it’s hard but
its also rewarding.
I think about my emotional state of mind. I have no time for my spouse because if I am not working, I
am doing homework and believe me, it takes up so much time, if you don’t get on it right away. You
sometimes want to pull your hair out, whenever you wait the last minute to do something and it
stresses you out. I sometimes, just sit there and literally want to break out and cry but I gather my
emotions up, shake it off and keep on moving forward.
I physically want to get up and step outside, just to get some fresh air. I thought about going to the
local park and take a few walks around the track and just enjoy the evening, all by myself.

16
In Summary, I have realized, you need to take the time out, to meditate, because it is important. It will
allow you, to gather all your feelings, relax, breathe, and even wander away a little bit. You can enjoy
life for a split second. It is a wonderful feeling. I thought about doing Yoga. I really have and I know
it will be something I will enjoy.
References

17
Unit 4: Personality Traits and the Human
Spirituality
Key Learning Point: I learned in this chapter, that codependent Personality Traits, is a stress-prone
personality, with many traits and behaviors that seem to increase the likelihood of perceive stress
and the inability to cope effectively with it, additive, in nature, based on the need to make others
dependent to receive self-validation.(Seaward, 2015).
Key Learning Point: Spiritual Hunger describes a searching or longing for that in which cannot be
altered by traditional religious practices. Another term used in conjunction with spiritual hunger,
is Spiritual Bankruptcy. A concept that suggest a sense of moral decay (Seaward, 2015).
Key Learning Point: Body Scan is a wonderful way to get in touch with your body and mind. You do
this practice in a relaxing environment without any distractions. Body scan is one technique, that
the anyone can enjoy. (Seaward, 2015).
Total Points = 9
There comes a time when, I want to move forward but somehow or another, I find myself being
stubborn and don’t do it. I know that change will come and when it does, I will be ready.
Whenever I put mind into doing so, I talk baby steps in the right direction. I move forward and
do a little walking and test the waters, just to see how I’d like it. I realize that it’s not as bad, as it
seems.
It’s been several weeks now and I have picked up the pace and I am beginning to like doing
exercise. I have the support of friends and family who has my best interest and have been supporting
Unit
4

18
me, from day one. I have lost four pounds and I have given myself, a small reward, to keep me
motivated, so that way, if I see progress, I will continue with my goal.
Well, during the relapse stage, I have not being exercising as much and I haven’t lost any
more pounds but I won’t quit. I have realized that, if I have moral support, I can make it.
Journal Writing:
Unit Four Journal Writing Assignment
Kaplan University

19
Complete the Journal Assignment entitled: Explore: Identifying Emotions in the Body.
Directions are found on pages 74 through 77 of the Mindfulness workbook. Upon completion of this
Assignment, practice taking a moment to mindfully tune in to your body and discover any physical
sensations associated with strong emotions. This should be a minimum of three full pages.
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
I feel anxiety and overwhelm at times. I mostly feel this way, usually during test taking and
meeting deadlines. I notice if my hands get sweaty and my heart starts to race, I know then, this is
what’s happening. I feel overwhelm at this present moment, because my children are having to get
things prepared for their father. There’s a part of me, that feels anxious, in a bad way because you can
never prepare for death. It’s something that you can’t rehearse, or is it something that you prepare for.
Then there’s this part of me that’s feeling, a bit overwhelmed because there’s some responsibility that
lies in my daughters lap and there’s my son, they are trying to deal with a situation, that they aren’t
prepared for. So right now, it’s just too much. I have tried to get through it day by day. You know, at
times you just wish things would just disappear but that’s not life. I also have this uneasiness about
this whole situation. He filed for his disability and Medicaid and it hasn’t been accepted yet and here
he had surgery and presently in the hospital but now the hospital, is trying to discharge him because
of no health coverage and this is just not sitting well with me and this is causing me to feel unease, on
the edge and worried because, who wants to be kicked out of a hospital and your care needs aren’t
met. I know, I will get through this but at this present moment, it just doesn’t look good.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
There were times, I have felt uncertain. I remember when, I took a job and it just didn’t feel

20
right. I worked there for some months but it was that uncertainty, that made me feel like, it wasn’t for
me. It wasn’t long, I left there. I put my notice in and moved forward. There comes a time, when you
must let your conscious be your guide. Now, that I am older, I follow my instincts and I don’t change
it because I had a College Professor, who once told me, if you have that gut feeling about something,
it’s usually is something. He said always follow your instincts, let your gut be your guide.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
We all get aggravated, frustrated, and annoyed at times. I am aggravated right now because of
all the things that’s happening in this present moment. I keep on going because that’s all I know how
to do. It seems like everything, I do aggravate me because I do not want to do it because I have so
much on my plate right now. I can think of over five things, that’s frustrating me right now and that’s
only the beginning. This morning, someone spoke to me and that frustrated me, doing my job, it
frustrates me but right now, nothing seems to be going right. I do believe that there is a light at the
end of this long tunnel. Whenever, you’re trying to do something positive, the devil always there to
try and discourage you. I just try to stay focus and positive. I am glad that, I do have some positivity
around me. This gives me comfort, knowing that everybody doesn’t have a negative outlook on
things.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
I feel like, grief is trying to set in because of all the things that’s happening. I hate to see the
look on my children faces. What do you do? You can’t heal no one, nor can you pull out this magic
wand and poof, you’re healed, or delivered. This is where our spirituality, comes in. Many of us, deal
with this every day, just only in a different way. Right now, I am unhappy, disgusted, and ready to

21
scream. I don’t know which way to turn but I know at the end of the day, it is going to be alright.
SHAME: guilt, embarrass, and ment, humiliation, invalidation, regret, remorse, mortification.
I do have regrets. I wished they spent more time with him. I believe that things could’ve been
different between them but life always throw us a curve ball and we must know when and where to
catch it. What I don’t feel bad about is that, I have done all that I know how to do, in being a mother
to our children and being a friend to their father. I can go on and on about this that and the third but
it’s not going to change anything. I just keep my head up and keep the faith.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
I am a caring, compassionate, warmth, and sympathetic individual. I try to put myself in
someone else’s shoes and always try to see things through their eyes. My warmth came on stronger
after, the birth of my children. I became this person, that I never thought I would become. I started
caring more, loving more, being warm and gentle. You know sometimes it’s hard not to, when you
become a mother. I love to see my children, my spouse, and my family happy because family means a
lot. I used to think that before, I had my children, I use to see other mothers doing certain things, I
would think they would be over reacting or going too far but once you have children, all that is real.
You can’t be a mother if you don’t care, or be understanding. My children now, still come to me with
their problems and concerns. I like the attention I get. It feels good to know that you’re been needed.
My husband, always say, ‘Their grown and have lives of their own, why do they still come to you”? I
just laugh because, like I said, it feels good to know your children still need you, in their life because
some children move away and don’t have much communication with their parents.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.

22
I get joy, excitement, and pleasure in watching my grandbaby grow. It seems like, she was just
born and now she’s already one and a half years old. I love to see her face, whenever she comes to
visit me and all my problems, frustrations, all just goes away.
Summary
In doing this paper, I have noticed, the stress and tension has been relieve from me. I realize writing
about your feelings and frustrations, can give you a sense of relief. We all have things going on, with
us and sometimes we need journaling, to bring it out of us. I also find that, when journaling you
express your anger, feelings, and other things that are bogged up inside.

23
References

24
Unit 5: Dealing with Stress: Coping Strategies
Key Learning Point: Humor is one defense mechanism that can increase pleasure and reduce pain at
the same time, it gives two effects for the price of one, Laughter indeed influence the body’s
physiology resulting in restoration and possibly healing. (Seaward, 2015).
Key Learning Point: Meditation is good for anxiety. It calms the nerves and ot helps you to relax.
During a stressful day at work, all you need to do is take a minute or two and meditate and it will
bring your stress levels down. Meditation has been proven to help with lowering blood pressure
and reducing anxiety (Seaward, 2015).
Key Learning Point: With Cognitive Reconstruction, first you must initiate a relaxation technique, to
calm your mind. When this is employed the mind begins to relax and consciousness shifts from
an analytical mode. This is what I found to be interesting in this chapter (Seaward, 2015).
Total Points = 9
Unit
5

25
Journal Writing:
Kaplan University

26
Complete the Journal Assignment entitled: Explore: Identifying Emotions in the Body.
Directions are found on pages 74 through 77 of the Mindfulness workbook. Upon completion of this
Assignment, practice taking a moment to mindfully tune in to your body and discover any physical
sensations associated with strong emotions. This should be a minimum of three full pages.
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
I feel anxiety and overwhelm at times. I mostly feel this way, usually during test taking and
meeting deadlines. I notice if my hands get sweaty and my heart starts to race, I know then, this is
what’s happening. I feel overwhelm at this present moment, because my children are having to get
things prepared for their father. There’s a part of me, that feels anxious, in a bad way because you can
never prepare for death. It’s something that you can’t rehearse, or is it something that you prepare for.
Then there’s this part of me that’s feeling, a bit overwhelmed because there’s some responsibility that
lies in my daughters lap and there’s my son, they are trying to deal with a situation, that they aren’t
prepared for. So right now, it’s just too much. I have tried to get through it day by day. You know, at
times you just wish things would just disappear but that’s not life. I also have this uneasiness about
this whole situation. He filed for his disability and Medicaid and it hasn’t been accepted yet and here
he had surgery and presently in the hospital but now the hospital, is trying to discharge him because
of no health coverage and this is just not sitting well with me and this is causing me to feel unease, on
the edge and worried because, who wants to be kicked out of a hospital and your care needs aren’t
met. I know, I will get through this but at this present moment, it just doesn’t look good.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
There were times, I have felt uncertain. I remember when, I took a job and it just didn’t feel

27
right. I worked there for some months but it was that uncertainty, that made me feel like, it wasn’t for
me. It wasn’t long, I left there. I put my notice in and moved forward. There comes a time, when you
must let your conscious be your guide. Now, that I am older, I follow my instincts and I don’t change
it because I had a College Professor, who once told me, if you have that gut feeling about something,
it’s usually is something. He said always follow your instincts, let your gut be your guide.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
We all get aggravated, frustrated, and annoyed at times. I am aggravated right now because of
all the things that’s happening in this present moment. I keep on going because that’s all I know how
to do. It seems like everything, I do aggravate me because I do not want to do it because I have so
much on my plate right now. I can think of over five things, that’s frustrating me right now and that’s
only the beginning. This morning, someone spoke to me and that frustrated me, doing my job, it
frustrates me but right now, nothing seems to be going right. I do believe that there is a light at the
end of this long tunnel. Whenever, you’re trying to do something positive, the devil always there to
try and discourage you. I just try to stay focus and positive. I am glad that, I do have some positivity
around me. This gives me comfort, knowing that everybody doesn’t have a negative outlook on
things.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
I feel like, grief is trying to set in because of all the things that’s happening. I hate to see the
look on my children faces. What do you do? You can’t heal no one, nor can you pull out this magic
wand and poof, you’re healed, or delivered. This is where our spirituality, comes in. Many of us, deal
with this every day, just only in a different way. Right now, I am unhappy, disgusted, and ready to

28
scream. I don’t know which way to turn but I know at the end of the day, it is going to be alright.
SHAME: guilt, embarrass, and ment, humiliation, invalidation, regret, remorse, mortification.
I do have regrets. I wished they spent more time with him. I believe that things could’ve been
different between them but life always throw us a curve ball and we must know when and where to
catch it. What I don’t feel bad about is that, I have done all that I know how to do, in being a mother
to our children and being a friend to their father. I can go on and on about this that and the third but
it’s not going to change anything. I just keep my head up and keep the faith.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
I am a caring, compassionate, warmth, and sympathetic individual. I try to put myself in
someone else’s shoes and always try to see things through their eyes. My warmth came on stronger
after, the birth of my children. I became this person, that I never thought I would become. I started
caring more, loving more, being warm and gentle. You know sometimes it’s hard not to, when you
become a mother. I love to see my children, my spouse, and my family happy because family means a
lot. I used to think that before, I had my children, I use to see other mothers doing certain things, I
would think they would be over reacting or going too far but once you have children, all that is real.
You can’t be a mother if you don’t care, or be understanding. My children now, still come to me with
their problems and concerns. I like the attention I get. It feels good to know that you’re been needed.
My husband, always say, ‘Their grown and have lives of their own, why do they still come to you”? I
just laugh because, like I said, it feels good to know your children still need you, in their life because
some children move away and don’t have much communication with their parents.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.

29
I get joy, excitement, and pleasure in watching my grandbaby grow. It seems like, she was just
born and now she’s already one and a half years old. I love to see her face, whenever she comes to
visit me and all my problems, frustrations, all just goes away.
Summary
In doing this paper, I have noticed, the stress and tension has been relieve from me. I realize writing
about your feelings and frustrations, can give you a sense of relief. We all have things going on, with
us and sometimes we need journaling, to bring it out of us. I also find that, when journaling you
express your anger, feelings, and other things that are bogged up inside.

30
References

31
Unit 6: Relaxation Techniques 1: Breathing,
Meditation, and Mental Imagery
Key Learning Point: In this Chapter, what stood out to me was, Diaphragmatic, in which is the most
basic relaxation technique, there is. It is as unequivocally the easiest method of relaxation. Its
controlled deep breathing. Diaphragmatic breathing involves the movement of the lower
abdomen. (Seaward, 2015).
Key Learning Point: There are different types of Meditation, you have Exclusive and Inclusive.
Exclusive involves the restriction of consciousness to focus on a single thought and Inclusive
Meditation, is when the mind wanders aimlessly (Seaward, 2015).
Key Learning Point: Mental Imagery, is another relaxation technique. It’s associated with
daydreaming, this is the most common type of mental imagery. It’s when you use the imagination
to observe in the first person. Its images created by the conscious mind. (Seaward, 2015).
Total Points = 9
Researchers have come to understand that the conscious mind, needs to break away
periodically and download, sensory information for reprocessing (Seaward, 2015). The exposure to
colored light and colored imagery, is another relaxion technique. You also have, Five finger
meditation, this is used by, closing your eyes and taking three deep breaths. You then place the thumb
against, the index finger and going back in time.
Unit
6

32
Journal Writing:
Unit Six Journal Writing Assignment
Kaplan University

33
Unit Six Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are found
on pages 151 through 153 of the Mindfulness workbook. Upon completion of this Assignment,
practice identifying unkind messages you send to yourself and turn it around with positive
affirmations. This should be a minimum of two full pages.
Mindful of how you interact with yourself?
Would I ever talk to people like, I talk to myself? No, I wouldn’t. I will feel uncomfortable
talking to someone, in a rude way. How often, do I send unkind messages to myself? Well, I do
sometimes, when I feel like I could’ve done better or live in a bigger house or even, have a better job.
This bring on some stress because when you look back on your life, it’s kind of depressing knowing
you could’ve done something about your situation. How does it feel in my mind? Well, I do think
about it from time to time. I try not to let it bother me because I am on the right track, right now. I
have more of a positive outlook on life. As far as, how it makes me feel in my body? I really don’t
feel any different. Like I said, I don’t try to dwell on it. I try to stay positive and move forward. I
know we can, give life to our negative words and water our own sufferings and I know our own words
are powerful. If I would have encouraged myself more and have the attitude that I have now, then I
know that I could have been far as I am now. We sometimes make it harder for ourselves, by doubting
what we can do.
Seeds of suffering? I believe we do suffer from our own seeds.
What it would feel like, to bring an open heart and a beginner’s mind, to a situation where
someone is pressing your buttons? I never experience this but I Can imagine, it won’t feel good. I
know it would make me very uncomfortable. I would definitely feel out of place but what I could do,
is try to be nicer and stay on the positive side because the last thing I would want, is for the person, to

34
know they are making me angrier.
Day-to-day life feelings of resentment?
I have a co-worker that I am currently not talking to, now. I do feel a little guilty by not talking
to her but this is just the way it is going to be. The things, she has said, really don’t bother me but it’s
just the principle of the whole matter. There’s nothing she can or have said, have anything to do with
any challenges, I am facing now.
Reflection on writing?
I do have a difficult person, I am dealing with now. She has unkind behavior because she
wants me to talk to her but I don’t talk to people, who talks behind my back. I am going to tell you the
whole story. I work with these two co-workers and on Fridays, I use to, go downstairs to help them
out. Well, they wanted me to do all the work, so I took it upon myself and just sat down, whenever it
was time to see to a patient. I feel that I am here to help you, not do my work and yours to. Well, they
told their supervisor and their supervisor, told mine, that they didn’t want me helping them anymore,
so I confronted one of the girls but of course she said, it wasn’t her and that it was the other girl. So,
what I did, was stop talking to both of them. If I was a friend, the other girl would have defended me
but she didn’t. So, I do not need friends like that.
I see them, during working hours but I refuse to say anything to them because I try to be nice but
people take my kindness, as my weakness. I have gotten this far, in life because of who I am and what
I stand for. I possess good character and I like to keep it that way. So many people want to see the
other side of you, so they can say, “I told you so”! I know some people may say, this is petty but to
me it’s not. I believe that, if you’re going to be a friend, be a friend and not a phony.

35
References

36
Unit 7: Nutrition and Stress
Key Learning Point: Its always been told, to be sure to exercise daily. There is different type of
exercise. You have some people who, work out for their heart and this is called Cardio. It works
with heart, muscular strength muscular endurance and this is to name a few. We all need to
exercise, at least twice a day. It is important to exercise as we get older, to keep the immune
system healthy and to live longer. (Seaward, 2015).
Key Learning Point: The foods that triggers stress response, are your sugars. Anything with sugar
added in it, will make you hyper and it can cause your glucose levels to rise. It has known to
cause Diabetes and other diseases in your body (Seaward, 2015).
Key Learning Point: Cortisol is a hormone release from the adrenal gland during the stress response,
may be related to the steady accumulation of body fat, in one’s lifetime. Cortisol is responsible
for a number of metabolic activities for flight or fight (Seaward, 2015).
Total Points = 9
We are creatures of habit and we get in these funky moods and just let ourselves go,
physically. I love myself and I love how I look and feel physically. How many people can say that.
We have those who has committed suicide because of the way they look or even wanted to look. I tell
the young adults and my own children to love yourself and take pride in who you are and what you
have become. This can be a mental drain, in how we feel about ourselves and others. The mind is
constantly working but at some point, of time we must put it to rest.
Unit
7

37
In doing this exercise, it has allowed me to express myself, on a physical, emotional, and
mentally level.
Unit Discussion
Foods that trigger stress response, are simple sugars that eats up your vitamins, in your body. When large
amounts of sugar are consumed, they can cause changes in the body and mainly in your blood glucose
levels. You will eventually start feeling some fatigue, headaches, and irritability, will start settling in (Seaward,
2015)

38
Unit 8: Physical Exercise and Activity
Key Learning Point: Many people who finds little or no relief from standard medical practices afre
turning to Hatha Yoga, as an alternative or complimentary modality, particuraly with regard to
joint problems. Hatha yoga places special emphasis on physical postures, which are integrated
with breathing control (Seaward, 2015).
Key Learning Point: This key learning point should be information that you learned that was of
particular importance to you, your life, and your current or future profession. Must have 2 to 3
sentences per key learning point with a reference cited properly (Seaward, 2015).
Key Learning Point: This key learning point should be information that you learned that was of
particular importance to you, your life, and your current or future profession. Must have 2 to 3
sentences per key learning point with a reference cited properly (Seaward, 2015).
Total Points = 9
Self-Assessment Exercises:
My pitch for my teamwork and were on Meditation. I spoke about how meditation is good
for anyone who wanted to participate in it. I spoke on the different types of meditation and how
it can be performed, during the day and it only takes, up a few minutes of your day. I explain
how it would be beneficial for a company, to implement it in their employees work day and it
would cost the company, no money at all.
Seaward, 2015). Total Points = 4
Unit)
8

39
Journal Writing:
Unit Eight Journal Writing Assignment
Kaplan University

40
Unit Eight Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Creating Connection. Directions are found on
pages 161 through 163 of the Mindfulness workbook. Upon completion of this Assignment, practice
developing these qualities in building stronger and healthier relationships.
This should be a minimum of one full page.
OPENNESS: The person that’s sitting in front of me, is my husband. I feel an openness with him, not
because he is my husband but because he allows himself and myself to be open with one another. I
find that, whenever, you open yourself up to someone, it gives you a sense of relief because you
aren’t carrying, all the load by yourself. It’s like a ton of bricks, have been lifted, from your shoulders.
EMPATHY: I often try to put myself in his shoes. My husband was diagnosed with Diabetes and one
of his symptoms, causes him to be thirsty a lot. He drinks gallons of water and it appears, he’s still
thirsty. I empathize with him, because this could be me. I often apologize because he must deal with
this. He said, he’s use to it by now and that everything was going to be alright.
COMPASSION: My heart goes out to my husband. He’s a man that will do anything for you, he has
compassion, love and kindness for anyone. He doesn’t meet any strangers. He is the kind of person,
who smiles and talk to anyone, of all races. I have much love for him.
LOVING-KINDNESS: Well, being kind to me and to other people, is a given. He greets people who
he doesn’t even know. I often ask him, “do you know them”? He says, no. I just look at him and
shake my head. I am a friendly person but he has me beat, hands down. My husband, is a loving
person, as well. He loves to show his affection, wherever he goes. When he is around his family and
friends, they know that, he loves and care for them. It’s easy to have love and kindness, for someone
like this. He’s a man that, you can’t help but to love and care for.

41
SYMPATHETIC JOY: I have sympathy for my husband because he tries, with everything he does. I
often wonder, what it would be like, if I had to walk a mile in his shoes. I don’t know if I would get
very far. But the joy he carries around with him, somehow, spreads onto me.
EQUANIMITY: I can see my husband’s calmness. He served 6 years in the Marines and it has taught
him to be calm, discipline and self-control. I picture him, handling tough situations and always
keeping a level head. I love him, for being able to know when to react and when not to react.
Summary
Looking over all these topics, has made me realize that, when we look at other people, we should take
the time to put yourself in their shoes. There are many things, that don’t appear as they are.

42
References

43
Unit 9: Applying Stress: Critical Issues for
Management and Prevention to your
Professional Life
Key Learning Point: Social Orchestration is another coping technique, its either:
1. Changing stress producing factors in the environment or
2. Changing the entire stress-producing environment, the path of the least resistant. On a larger
scale, Social orchestration can be seen in many political grass-roots efforts-lobbying Congress to
pass legislation favoring issues and concerns (Seaward, 2015).
Key Learning Point: Forgiveness is one of my favorites. I believe that forgiveness plays a huge part
in moving forward. It is another coping technique, for anger related stressor, for which, a shift in
attitude is adopted toward those whom a grudge was previously held (Seaward, 2015).
Key Learning Point: Eating healthy is a big part of living a long life. We also must get proper rest for
our bodies to be able to operate but eating the right meals can help us live longer, look better and
have a stronger heart (Seaward, 2015).
Total Points = 9
Unit
9

44
Additional Information
Place additional information here important to your resource manual. This can come from the
Discussion Boards, Internet or the current curriculum. List at least one book, article, two websites,
video, PowerPoint Seminar presentation, Reading, or other material you want to include in your
resource guide. Identify your sources as primary or secondary sources.
Total Points = 5
Primary Sources
Discuss three techniques to cope with, manage, or resolve anger feelings?
According to the text, Williams recommend to deal with anger, is to first make yourself aware of your thoughts, feelings, and
behaviors through journaling, including the time and date of the anger episode. The thoughts, feelings, action and
involvement, so that patterns of behavior can be tracked and modified.
There are several other ways to manage, cope, and deal with anger.
1. Know your anger style. Ask yourself is your anger style predominantly passive or active? Become aware of what style of
anger it is. The mental notes in what ticks you off.
2. Learn to out think your anger. What are some of the ways to resolve this feeling in a constructive ways so that you and
everyone involved, feel better.
3. Develop a support system. Find a few close friends you can confide in or even vent your frustration to. Don't force a
person to become an ally, or rather allow him or her to listen and perhaps offer an insight or objective perspective, your
anger blinds you to.
References
Seaward, B.L. (2015). Managing Stress: Principles and Strategies for Health and Well-Being. Burlington, MA: Jones
&Bartlett Learning
Secondary Source:
What I Mindfulness? Mindfulness is about being fully aware of whatever is happening in the present moment, without filters
or the lens of judgement (Stah, B. & Goldstein, E, (2010). I like this because it’s just being real and it holds nothing back. It
can be brought in many situations. Mindfulness, consist of cultivating awareness of the mind and the body and living in the
here and the now (Sahl, B. & Goldstein, E. (2010).

45
References
List the full cited references in proper format under this section. A complete list of references
should be included for your manual. Place references in alphabetical order
Must use proper APA format and style; section counts for [15 pts]. See samples below:
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Boston, MA: Jones and Bartlett Publishers.
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

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