Hw410 01 myra-parran_unit9_final_project

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

K A P L A N UN IV E RS IT Y
Stress Management and Prevention
Program Resource Guide
By
Myra Parran
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
March 29, 2014

Table of Contents
U N I T 1 T H E N A T U R E O F S T R E S S
Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
U N I T 2 T H E P H Y S I O L O G Y O F S T R E S S
U N I T 3 P S Y C H O L O G Y O F S T R E S S
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 H U M A N S P I R I T U A L L Y
Tools: Journal Writing
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
Resources: Exercises
U N I T 6 R E L A X A T I O N T E C H N I Q U E S : 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

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
U N I T 9 A P P L Y I N G S T R E S S : C R I T I C A L M A N A G E M E N T A N D
P R E V E N T I O N T O Y O U R P R O F E S S I O N A L L I F E
A D D I T I O N A L I N F O R M A T I O N
(End of the Guide)

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Unit 1: The Nature of Stress
Information to Remember:
 Stresscan be classified as a perceived threat to one’smental, physical,or spiritual well-being,
which results from a series of physiologicalresponsesand adaptations. These threatscan be real
or in the person’s mind.
 The acute response to stressis known as fight-or-flightresponse.It is a physiological reaction
that happens when the presence of something terrifying. It can be mentalor physical. Fight-or-
flight prepares the body to fight or run from the threat.
 Some physical aspects of what happens when the body becomes stresses is rapid heart rate,
muscles tense up, less sleep, blood pressure rises, digestive systems slowsdown, immune system
slows down and breathing becomes rapid. The body releases the hormones adrenaline and
cortisol.
Resources: Exercises:
 EXERCISE 1.2 My Health Philosophy – This exercise allows you to create your own health
philosophy. In doing so, you tailor to your own needs and hope you feel about the importance
of exercise in your life. It allows you to develop what you need in your life as far as, short-term
and long-term goals. Developing your own philosophy, give you the power of your life.
Tools: Journal Writing:
 EXERCISE 1.5 – This is a great exercise. It allowsyou to identify the stressors in your life and
rate them. Doing this exercise and being able to see the things that really stress you out can
help you determine why these things are stressors and how to deal with them in a way that is
not as stressful.
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Unit 2: The Physiologyof Stress
 If everyday stressorsare not addressed in a timelymannerit could lead to chronic stress, which
can lead to anxietyand depression. Suffering from anxietyand depressioncan double the risk of
heart disease.
 When the body is stressed,the adrenalglandsrelease cortisol, the cortisol worksto reduce the
inflamed response to stress. With long-term stress, the body will build up a resistance to the
cortisol. Stress can lead to chronic changes in certain brain areas, which can cause long-term
damages.
 Stressmanagement playsa very important in finding waysto deal withlife’s everydaystressors.
Identifying your stressors will help you learn how to respond to them in a way to reduce the
stress affect they have on you.
 EXERCISE 2.2 – Immediate, Intermediate, and Prolonged Stress Effects – This exercise allow
you to identify the rate of response for differentstressors. Thiswillallowyou to see how quickly
you respond to different stressors.
 EXE0RCISE 3.3 – My Health Profile – This can be used as your starting point to total health.
Developing a plan helps you set obtainable goals and track you progress as you more toward
you goals.
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Unit 3: Psychologyof Stress
 Freud believed that defense mechanisms are used to respondto feelingsof stress. He believed
the defenses are camouflaged, used unconsciously and overprotection is just as dangerous as
under protection.
 People who could rise above the daily hassles of life and reach their highest potential, Maslow
labeled then as self-actualization. Traits such as acceptance, problems centered, independent
and solitude would be of those who can rise above.
 Mismanaged anger can come in four forms: the somatizer, the self-punisher, the exploder and
the under hander. They all become a danger if not addressed. Some of life’s most basis fears
are: fear of failure, rejection, the unknown, death, isolation and loss of self-dominance.
 EXERCISE 4.1 The Psychology of Your stress – I like this exercise because it gives you an
insightof your own actions,perceptions, attitudesand behaviors during stressful situationsthat
you may come into. Italsoasksquestionsaboutyourdreams. According toCarl Jung, we should
listen to our dreams.
 EXERCISE 5.1 Anger Recognition Checklist – This exercise is good because it let you assess
your anger while having a busy schedule like going to school and working. Itlistsvariousfeelings
and actions and you are to put an x next to the ones you feel when your get angry or upset.
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Unit 4: PersonalityTraitsand Human
Spiritually
 Personality typescan sometimes dictate how a person will deal withstress.Type A personality
traits are ambitious, workaholic, take on more than theycan handle and will multi-task to meet
a deadline. This personality type would be easily prong to stress.
 Type B personalitytraitsare about the opposite of type A. They are more subtle, creative and
enjoy completing tasks, but tend not to become stressed while doing them.
 Self-esteem is ones’ individual perception of their overall abilities to include skills, qualities,
motivationsand behaviors.Self-esteemin some casescan be directly related to health and well-
being. Positive self-esteem can be a buffer against stress.
 EXERCISE 7.5 Your PersonalValue System – A value system is importantto everyone. Itallows
you to express your beliefs and how you feel about the different situations in life you may
encounter. Setting valves give you a guide in life by expressing your core values.
 EXERCISE 6.2 Stress-Prone Personality Survey – This isa great exercise because it allows you
to identify your personality type so that you can determine how stress prone you may be.
Answering the questionshonestly as possible willallowyou to getan accurate assess and a basis
to where you can make changes.
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Unit 5: Dealingwith Stress: Coping
 Effective coping strategies include; increase awareness of the situation, modify stress-prone
behaviors, augment processing the information and work towards a peaceful solution to the
stressor.
 Laughter can be used as a coping strategy. PhysicianPatch Adams, M.D. has dedicated his life
to healing using humor ratherthan drugsor surgery.Some stepsto comic relief are don’t take
life too seriously, find something to laugh at each day, improve your imagination, start a
collection of jokes and improve your self-esteem.
 Learning to managementyourtime and moneycan help to reduce stress. Lack of time or money
can be stressorsin a persons’ life. Tips for money management – make a budget, set financial
goals, don’t buy on impulse,stay away from temptation, and keep a spending journal. Tips for
time management - prioritization, scheduling time usage, don’t try to joggle your time, and
avoid time traps.
 EXERCISE 5.8 Confrontation of a Stressor – This is a great exercise because you actually
confront the stressor with the attitude that it’s not as bad as you think it is.
 EXERCISE 8.1 Reframing: Seeing a Bigger, Clearer Perspective – This is a great exercise.
Seeing the biggerpicture will allowyou to have a clearer understanding of things thatmay have
seem to be a stressor wasn’t at all. Reframing can help you learn from the situations you
encounter in life.
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Unit 6: Relaxation Techniques:
Breathing,Meditation and Mental
Imagery
 Too much sensory stimulation makes your mind tired and it stresses the mind out. When the
mind is stresses it’shard to concentrate and communication is poor. Many Americanmeditate
regularly, dumping their mind of all the unwanted thoughts and filling it with pleasant relaxing
thoughts.
 Physiological effects of meditation – increased skin resistance, decreases in oxygen intake,
decreases blood lactate levels, slower heart rate, and lower blood pressure, decreased muscle
tension and increased alpha waves.
 The roots of meditation go back to Asia, but now, every culture around the world practice
meditation in some form. It is estimated that over 25 million American practice some form of
meditation on a regular basis.
 EXERCISE 20.2 - Three ShortGuided Visualizations – This exercise guidesyou throughthree
short visualizations. I found them to be very relaxing. They take you away from the presentto
a calm peaceful place that is really relaxing.
 EXERCISE 18.1 - Too Much Information – This exercise help you deal with the all the
communication,sounds and interruptions we are bombarded with each day. We live in the age
of information overload.
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Unit 7: Nutritionand Stress
 Stress can greatly affect nutrition by the actions people take when they are in a stressful
situation.Some people tend to binge eat and some people tend to not eat at all. Eitherway this
leads to improper nutrition.
 People thatare overweight tend tobe more stressedat time fortheir lack of abilityto do certain
things. If a person is not getting the proper nutrients in their diet it could affect their stress
levels.
 A nutritional diet can help combat stress. Stress is not only brought about from situations
outside the body, it can broughton by what a person doesor does not put inside their body.
 EXERCISE 27.1 – Stress Related Eating Behavior – this is a good exercise because it allowyou
to identify how you react to food when you are stress. Stress effects people in different ways
and when it comes to food and nutrition, stress can have a big effect.
 EXERCISE 27.2- Self-Assessment:Nutritional Eating Habits – Thisisexercise is great because
it allows you to take a closerlookat the food you are consuming. By knowing whatyouconsume,
you can actually make adjustments, if necessary.
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Unit 8: PhysicalExercise and
Activity
 There are many positive health benefits to exercising on a regular basic, such as, lower blood
pressure, better sleep pattern, and lower risk of depression and anxiety. It also help you to
maintain a better body weight to help with a better quality of life.
 Exercising on a regular basic can help keep stress at a lower level by flushing our stress
hormones.Exercising isalsogoodfor a persons’ self-esteem and promoting total mindand body
health.
 An exercise program that includes cardio will help to keep flushing the stress hormones from
the body. Engaging in physical activityis the secondpart to healthyeating in the road to health
and well-being.
 EXERCISE 28.2 - My Body, My Physique – This exercise allows you to assess how you see
your body when you look on the mirror. It allows you to be able to identify the strengths and
weaknesses of what you think you may need to work on.
 EXERCISE 28.1 - Physical Exercise – The exercise is good because it lets you know that you
can exercise and have fun at the same time. Exercise doesn’t have to be always vigorous and
exhausting at the same time.
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Unit 9: Applying Stress:Critical
Management and Prevention to your
ProfessionalLife
 Management time wise. Scheduling eventand taskand staying with that schedule willhelpbetter
manage time. Avoidadding unscheduled events that can be handled another time.Ensure time
for eating a healthy lunch to give you strength to help through the remainder of the day. Avoid
multi-tasking that will bog down your schedule.
 Seeking information aheadof time can eliminate having too much information. Fact gathering to
know more about a topic will eliminate a stressor.
 Adding a hobby to your normal routine will give you an outlet to release stress. Hobbies give
you the break away from you busy routine to relax your mind and body, and gives you a fresh
start before restarting your routine. It gives you a chance to relief stress.
 EXERCISE IV.A: The Art of Calm: Relaxation through the Five Senses
 EXERCISE 28.5: Mandala for Personal Health: Your Holistic Stress Management Strategy
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AdditionalInformation
Sapolsky, R. (2004). Why Zebras Don’t Get Ulcers, 3rd Ed. New York, New York: St. Martin’s
Press.
Schlenker, D. E., Long, S. (2007). Williams’ Essentials of Nutrition & Diet Therapy, St. Louis,
Missouri: Mosby Elsevier Publishers.
Seaward, B. L. (2009). Managing Stress: Principles and Strategies for Health and Well-being, 6th
Ed., Sudbury, Massachusetts: Jones and Bartlett Press.

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