A campagna final-project-unit9


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A campagna final-project-unit9

  1. 1. KAPLAN UNIVERSITYHW410 Stress: Critical Issues in Management andPrevention Stress Management and Prevention 1
  2. 2. Program Resource Guide 2
  3. 3. KAPLAN UNIVERSITYStress Management and Prevention Program Resource Guide By Amanda Campagna Kaplan University HW410: Stress: Critical Issues in Management and Prevention June 21, 2011
  4. 4. Table of Contents UNIT 1 THE NATU RE OF STRESS Information to Remember Resources: Exercises: Exercises Tools: Journal Writing: Journal Writing UNIT 2 THE BODY AS BATTL EF IEL D Information to Remember Resources: Exercises: Exercises Tools: Journal Writing: Journal Writing UNIT 3 F EAST OR F AM ININE Information to Remember Resources: Exercises: Exercises Tools: Journal Writing: Journal Writing UNIT 4 ONE PL ANET UNDER STRESS Information to Remember Resources: Exercises: Exercises Tools: Journal Writing UNIT 5 UNDER STRESS: W HAT NOW ? Information to Remember Resources: Exercises Tools: Journal Writing UNIT 6 AGEL ESS W ISDOM OF MEDITATI ON Information to Remember Resources: Exercises Tools: Journal Writing UNIT 7 SIGHT, SOUN D, AND BODY W ORK Information to Remember Resources: Exercises Tools: Journal Writing
  5. 5. UNIT 8 THE W EL L NESS M ANDAL A Information to Remember Resources: Exercises Tools: Journal WritingUNIT 9 APPL YING STRESS: CRITICAL M ANAGEM ENT ANDPREVEN TIO N TO YOUR PROF ESSIO NAL L IF E Information to Remember Resources: Exercises Tools: Journal WritingUNIT 1 0 APPL YING STRESS: CRITICAL M ANAGEM ENT ANDPREVEN TIO N TO YOUR PROF ESSIO NAL L IF E Information to Remember Resources: Exercises Tools: Journal WritingADDITI ON AL INF ORM AT IO N (End of the Guide)
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  7. 7. 1 UnitUnit 1: The Nature of StressInformation to Remember:  <Examining my stress reaction> This is one of the important first steps towards keeping stress levels balanced. It really helps you to know yourself even better.  <Sleep behavior and health> Getting the right amount of sleep every night is essential for optimal health. When we are ill, resting and sleeping participate in the body’s unique way of healing. It is the same for stress too, we can sleep it off.  <Assessing my personal stress levels> This is the first step towards managing health. We need to recognize the differing stressors in our lives and start to balance ourselves out.Resources: Exercises:  <Exercise 1.2 My Health Philosophy> Once you figure out your health philosophy, you are able to take better care of yourself.  <Exercise 1.7 College Students Daily Stressors Survey> I wanted to include this exercise because people sometimes forget just what it takes to attend college and balance it with work.Tools: Journal Writing:  <Exercise 1.1 Inventory: Are You Stressed?> This is a great way to assess your stress levels.  <Exercise 1.4 A Good Night’s Sleep> Recognizing your sleeping patterns helps you figure out ways to ensure that you get the appropriate amount of sleep you need. 4
  8. 8. 2 UnitUnit 2: The Body as BattlefieldInformation to Remember:  <What causes stress?> Stress has very serious health consequences and is linked to all of the leading causes of death. Knowing what causes stress, such as work or family or school, gives you the information needed to manage stress.  <The physiological effects of prolonged stress on memory> Elevated and prolonged periods of stress create serious memory problems in the long run. Glucocorticoids, are released during times of stress have been found to have negative effects on memory.  <Damage to the Hippocampus from excess stress> When the hippocampus is repeatedly exposed to the stress hormone cortisol, over time it causes the brain cells to shrink. Excess stress may also affect the ability to consolidate new memories and the learning process.Resources: Exercises:  <Exercise 2.2 Immediate, Intermediate, and Prolonged Stress Effects> It is important to be able to identify the different levels of intensity that stress has on us in a physiological way.  <Exercise 3.1 Physical Symptoms Questionnaire> This will help you to identify the correlation, if any, between your stress levels and stress-related symptoms.Tools: Journal Writing:  <Exercise 2.1 Stress Physiology Review> This will provide you with the ability to promote a deeper sense of relaxation and healing.  <Exercise 3.3 My Health Profile> Use this as a stepping-stone to help you put together the correlation between the mind, body, and spirit. 5
  9. 9. 3 UnitUnit 3: Feast or FamineInformation to Remember:  <The building blocks of psychological stressors> The building blocks of psychological stressors are outlets of frustration, social support, predictability, and control. Having someone to talk to, having a journal to write in helps us feel like we have a bit of control over a situation.  < The subtleties of predictability> When we know what to expect next, it makes life a little easier when it comes to the small stuff. When it comes to stressful experiences that rarely occur, such as an earthquake, have any warning elevates your stress level higher than it needs to be.  <Subtleties of Control> This deals with the way a person perceives a situation with stress. During stressful situations, we begin to wonder if we have control in it and if we do, how we use it.Resources: Exercises:  <Exercise 5.1 Anger Recognition Checklist> This checklist really helps to identify how anger manifest into your daily life.  <Exercise 5.9 Emotional Well-Being> This exercise introduces you to emotional well-being, which plays a big factor in one’s levels of stress.Tools: Journal Writing:  <Exercise 4.1 The Psychology of Your Stress> This exercise aids you towards the awareness of your perceptions, attitudes, and behaviors during times of stress.  <Exercise 3.4 Subtle Anatomy Energy Map> This exercise helps you to identify the chakras and their locations on the body. 6
  10. 10. 4 UnitUnit 4: One Planet Under StressInformation to Remember:  <Stress-prone personalities> Type A personalities are always on the go and have an overbearing sense of competitiveness. The codependent personalities need to feel a mutual dependency so that they feel validated. The helpless-hopeless personality has very low self-esteem and is often emotionally dysfunctional.  <Stress-resistant personalities> The hardy personality possesses three specific traits: commitment, control, and challenge. The survivor personality possesses traits of acceptance, optimism, and creative problem solving. Sensation seekers are often led by an adventurous spirit and courageousness.  <Self-esteem and stress> Our level of self-esteem is determined by our self-value, respect, and love we have. We need to keep the four components working cooperatively in order to keep our level of self- esteem at a balanced level.Resources: Exercises:  <Exercise 7.5 Your Personal Value System> This exercise helps you to identify your core values and supportive values,  <Exercise 7.6 Your Meaningful Purpose in Life> This exercise encourages you to list your purpose in life at different ages.Tools: Journal Writing:  <Exercise 6.1 Under the Gun: Stress and Personality> This exercise helps you to identify the way you may deal with stress based on your personality.  <Exercise 6.3 Stress Resistant Personality> This exercise helps you to determine if you can identify with any of the stress-resistant personality. 7
  11. 11. 5 UnitUnit 5: Under Stress: What Now?Information to Remember:  <Reframing to create a positive mindset.> We have all heard before remain positive and it will get better. And though it may be tough to do in some situations, a positive attitude goes a really long way.  <Successful aging> There are several factors that contribute to successful aging. Some of these include not smoking, drinking minimally, and coming from a financially stable background.  <Principles of coping with psychological stress> Coping techniques include stress management, exercise, and meditation. Giving yourself time to remove your busy mind from all those buzzing thoughts can be a difficult thing to do, but it is so necessary.Resources: Exercises:  <Exercise 8.1 Reframing: Seeing a Bigger, Clearer Perspective> This exercise helps you to list common situations that add to stress levels.  <Exercise 9.1 Value Assessment and Clarification> This exercise encourages you to identify your personal values.Tools: Journal Writing:  <Exercise 15.1 The Time-Crunch Questionnaire> This exercise is a survey, which helps you to determine how much you identify with a codependent personality.  <Exercise 9.2 Behaviors I’d Like to Change> This exercise helps you to identify those behaviors you would like to improve upon. 8
  12. 12. 6 UnitUnit 6: Ageless Wisdom ofMeditationInformation to Remember:  <Understand the basics of meditation> The simple and relaxing art of breathing is the foundation of meditation. One is often instructed to simply focus on a deep breathing pattern to start out with. Visualization techniques are also valuable tools for beginners.  <Diaphragmatic breathing> This is one of the most basic relaxation techniques. You simply breathe from your lower stomach or diaphragm rather than your chest.  <Mental Imagery> When mental imagery is used to promote calmness, it involves several aspects of meditation. Being able to control the information you receive from your five senses may be one’s greatest strength.Resources: Exercises:  <Exercise 18.3 Bridging the Hemispheres of Thought> This exercise helps you to determine if you are left-brain or right-brain dominant.  <Exercise 20.2 Three Short Guided Visualizations> This exercise creates peaceful situations for you to visualize in an attempt to relax you.Tools: Journal Writing:  < Exercise 17.1 Dolphin Breath Meditation> This exercise introduces you to breath meditation.  <Exercise 18.1 Too Much Information> This exercise helps you to determine if you provide a bit too much information to others. 9
  13. 13. 7 UnitUnit 7: Sight, Sound and Body WorkInformation to Remember:  <Stress and eating habits> Some people are emotional eaters and find comfort in food during stressful times. When we are eating our way through stress, it often affects the nutritional value of the food we eat as well.  <Bodywork and stress> Getting massages on a regular basis helps you to cope with stress. Having someone help you to release the mind and spirit issues that are manifested through the physical body is quite valuable.  <Music and stress management> Music has been used since the beginning of its existence to help us relax. Participation in music therapy in highly encouraged, even if you are only tapping your foot on the ground.Resources: Exercises:  <Exercise 27.1 Stress-Related Eating Behavior> This exercise is a survey to help you determine whether or not you are a stress-eater.Tools: Journal Writing:  <Exercise 27.2 Self-Assessment: Nutritional Eating Habits> This exercise helps you to determine your nutritional eating habits.  <Exercise 27.3 The Rainbow Diet> This exercise helps you to match the color of each of the seven major chakras with a fruit, vegetable, or herb of the same color. 10
  14. 14. 8 UnitUnit 8: The Wellness MandalaInformation to Remember:  <Physical exercise and stress> The benefits from exercising on a regular basis include decreased heart rate and blood pressure, sleeping more soundly, a decreased rate in aging and many others. We are also able to return to our resting heart rate more quickly.  <Flushing stress hormones out of the body> It is essential to flush out stress hormone that we are holding onto. The most effective way to do this is through exercises, including a cool-down.  <The mind/body connection and physical exercise> When we exercise on a regular basis, we may be capable of reaching altered states of consciousness. It also boosts your self-esteem and confidence both of which contribute to opening the connection between the body and the mind.Resources: Exercises:  <Exercise 28.1 Physical Exercise> This exercise allows you to explore the different exercise habits we all have.  <Exercise 28.2 My Body, My Physique> This exercise asks you to express how you feel about your body and physique.Tools: Journal Writing:  <Exercise 28.3 Your Circadian Rhythms> The exercise requires you to monitor your lifestyle behaviors for a week.  <Exercise 28.4 My Body’s Rhythms> This exercise allows you to explore the natural rhythm of your body. 11
  15. 15. 9 UnitUnit 9: Applying Stress: CriticalManagement to your ProfessionalLifeInformation to Remember:  <Information seeking and stress> Information seeking can help relieve stress by providing you with answers to your questions. At the same time though, it can also elevate stress levels, depending on the type of information discovered.  <Hobbies and stress> Hobbies give us a creative avenue that allows us to feel that we have control of a situation. Hobbies can increase one’s self-esteem by allowing you to excel in an environment free of competitions.  <Forgiveness as a coping skill> When you forgive someone, it means you are able to let go of the negativity you had been holding onto. Forgiveness is a huge aspect of maintaining one’s overall sense of well-being.Resources: Exercises:  <Exercise 16.2 Hobbies and Outside interests> This exercise takes you through your current outside interests and hobbies.Tools: Journal Writing:  <Exercise 16.5 Sweet Forgiveness> This exercise encourages you to identify everyone you may be holding a grudge against and forgive them. 12
  16. 16. Additional InformationEach of these references will help further your knowledge of managing stress. Each of theseinformative books, websites, power points, etc provides a wide array of information to help youreach your optimal state of health and well-being.• American Institute of Stress is dedicated to advancing understanding of Stress in Health and Illness. . (n.d.). American Institute of Stress is dedicated to advancing understanding of Stress in Health and Illness. . Retrieved June 22, 2011, from http://www.stress.org/• Sapolsky, R. M. (1994). Why zebras dont get ulcers: a guide to stress, stress related diseases, and coping. New York: W.H. Freeman.• Seaward, B. L. (2009). Managing stress: principles and strategies for health and well-being (6. ed.). Sudbury, Mass.: Jones and Bartlett Publishers.• Smith, M. (n.d.). Stress Management: How to Reduce, Prevent, and Cope with Stress. Helpguide.org: Expert, ad-free articles help empower you with knowledge, support & hope. Retrieved June 22, 2011, from http://helpguide.org/mental/stress_management_relief_coping.htm• Stress. (n.d.). KidsHealth - the Webs most visited site about childrens health. Retrieved June 22, 2011, from http://kidshealth.org/teen/your_mind/emotions/stress.html• Meditation34. (n.d.). YouTube - Chakra Meditation Balancing & Healing. YouTube - Broadcast Yourself. . Retrieved June 22, 2011, from http://www.youtube.com/watch?v=qs_DuZigRzY• Chapter 18 Meditation Power Point 13