This document is a resource guide for a course on stress management and prevention. It outlines 9 units that will be covered: the nature of stress, the physiology of stress, the psychology of stress, personality traits and spirituality, dealing with stress through coping strategies, relaxation techniques, nutrition and stress, physical exercise, and applying stress management professionally. Each unit provides information to remember, exercises, and journal writing prompts. The guide aims to help students understand stress on multiple levels and provide tools to better manage and prevent stress.
Stress Management Program & Prevention GuideAgtovar85
This program provides detailed information regarding the following: the nature of stress, the physiology and psychology of stress, human spirituality, knowing how to be able to deal with stress. techniques to deal with stress, nutrition, physical exercise and how to deal with stress in the professional life.
Stress Management Program & Prevention GuideAgtovar85
This program provides detailed information regarding the following: the nature of stress, the physiology and psychology of stress, human spirituality, knowing how to be able to deal with stress. techniques to deal with stress, nutrition, physical exercise and how to deal with stress in the professional life.
CyberOm - Hacking the Wellness Code in a Chaotic Cyber WorldEC-Council
Learn how to find peace and happiness within you and around you amidst chaos and understanding how the mind-body-energy connection plays a crucial role in the world of Cyber. Mental health and wellness can be the difference between a Cyber professional and a criminal.
The stress proof brain master your emotional response to stress using mindful...An Le Truong
Lê Trường An – Dịch giả – Tác giả – Marketer – chuyên thực hiện các dự án SEO, Social Media, Dịch thuật và xuất bản nội dung. Ngoài ra, Lê Trường An liên tục cập nhật nội dung blog với các chủ đề SEO, Marketing và nhiều hơn nữa…
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Content Creator Lê Trường An
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Dịch vụ Marketing – SEO – Content Marketing
Holidays can be stressful for many people. Take time to relax, go for a walk and get enough sleep. Drink lots of water and make sure you don't forget to take your vitamins. Stay calm and don't worry about the little things. The holidays are all about family, not the gifts.
Stress at workplace and its control, you should know the process and its measures to control it..........write mail to askme@jagabandhujena.ga for more details
CyberOm - Hacking the Wellness Code in a Chaotic Cyber WorldEC-Council
Learn how to find peace and happiness within you and around you amidst chaos and understanding how the mind-body-energy connection plays a crucial role in the world of Cyber. Mental health and wellness can be the difference between a Cyber professional and a criminal.
The stress proof brain master your emotional response to stress using mindful...An Le Truong
Lê Trường An – Dịch giả – Tác giả – Marketer – chuyên thực hiện các dự án SEO, Social Media, Dịch thuật và xuất bản nội dung. Ngoài ra, Lê Trường An liên tục cập nhật nội dung blog với các chủ đề SEO, Marketing và nhiều hơn nữa…
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Content Creator Lê Trường An
Chuyên viên Marketing – Tác giả - Dịch giả tại letruongan.com
Chuyên viên Marketing tại BrainCoach
Chuyên viên Content Marketing tại FoogleSEO
Dịch vụ Marketing – SEO – Content Marketing
Holidays can be stressful for many people. Take time to relax, go for a walk and get enough sleep. Drink lots of water and make sure you don't forget to take your vitamins. Stay calm and don't worry about the little things. The holidays are all about family, not the gifts.
Stress at workplace and its control, you should know the process and its measures to control it..........write mail to askme@jagabandhujena.ga for more details
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Introduction: Stress Management and Prevention Program Resource Guide
This Stress Management and Prevention Program Resource Guide was created for the HW 410: Stress: Critical issues in Management and Prevention course. This resource guide provides professional and personal viewpoints from credible resources. The purpose of completing this guide for the students was to give the students an opportunity to look at critical issues about the management and prevention of stress and how health and wellness professionals can impact individuals with support in a holistic manner because they are knowledgeable the key concepts and the tools that might be used. There are several different things that these lessons included some to include the following: pathophysiology of stress and the physical, psychological and spiritual consequences that may be related to it. There are also assessments that can be taken and journal writing that can be completed to help you look deep inside to help you find out what your stressors are and then different coping techniques that could help you. I wish you the best and hope this resource will help aid you if relieving and learning to cope with some of your stressors in life!
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
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Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
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Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
1. KAPLAN UNIVERSITY
HW410 Stress: Critical Issues in Management and
Prevention
StressManagementand
Prevention Program
ResourceGuide
1
2. K A P L A N U N I V E R S I T Y
Stress Management and Prevention
Program Resource Guide
By
Deborah Pickett
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
June 17, 2014
3. 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
Tools: 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
Information to Remember
Resources: Exercises
Tools: Journal Writing
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
Resources: Exercises
Tools: Journal Writing
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
Information to Remember
Resources: Exercises
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 S T R A T E G I E S
Information to Remember
Resources: Exercises
Tools: Journal Writing
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
Information to Remember
Resources: Exercises
Tools: Journal Writing
4. U N I T 7 N U T R I T I O N A N D S T R E S S
Information to Remember
Resources: Exercises
Tools: Journal Writing
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
Information to Remember
Resources: Exercises
Tools: Journal Writing
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
Information to Remember
A D D I T I O N A L I N F O R M A T I O N
(This page intentionally left blank)
5. Unit 1: The Nature of Stress
Information to Remember:
“Stress response can be more damaging than the stressor itself” (Sapolsky, 2004). This idea leads into the
fact that many illnesses are a result of the body’s chronic hyper-sensitivity to perceived stressors. This is
the grand stepping off point for working with people on their stress. We all experience stress and when
left unchecked, it can create bigger problems.
There is such a thing as “good stress” (Seaward, 2009). Eustress is something perceived or actual that is
regarded as positive such as marriage or falling in love. These have the same effect on our nervous
system as distress: heart racing, sweating,
There is an optimal level of stress that promotes better performance. I thought all stress was harmful and
was to be avoided. It was interesting to see that a little bit of stress can actually help us to be more
proficient
Resources: Exercises:
The Wellness Paradigm Revisited (1.6), specifically question 3.
Thinking about the “integrated person” and what that may look like clarified my hope and intention for
my future. I seek balance, well defined boundaries, values, and priorities. Having a clear sense of self
and a deep appreciation and love for self. These are the qualities I wish to demonstrate to my son.
Tools: Journal Writing:
Personal Stress Inventory: Top Ten Stressors (1.5)
I chose this journal entry because it made me really think about what my stressors were at that moment
(and currently are) and see how long I have been dealing with them and the different aspects that are
impacted, physical, emotional, spiritual, and mental. I have held onto a great number of stressors
Unit
1
3
6. throughout my life which creates a great deal of anger and fear, equally. I would say looking back at
some of the answers for the affected aspects, I only checked off two stressors as having a physical
effect on my health. I now see that there is a physical effect of stress and all of those stressors have
affected my physical health to a degree.
Unit 2: The Physiology of Stress
Information to Remember:
Stress has a profound negative effect on the immune system making the body susceptible to infection or
overreacting as is the case for allergies. The hormone cortisol actually destroys white blood cells
(immune cells).
Under brain research, it highlighted that cortisol can damage brain cells and cause them to shrink. The
hippocampus has been shown to be reduced up to 3% by chronic stress. This explains why I have
difficulty thinking and recalling information under times of stress.
When the body is concerned with immediate survival, energy for the immune system gets diverted.
Chronic stress can reduce the immune system function 40-70%. That is huge considering those who are
afflicted with a disease experience stress, which lowers their defense system, which opens them to disease,
etc. It is the vicious cycle.
Resources: Exercises:
Immediate, Intermediate, and Prolonged Stress Effects: (2.2)
I had all of the immediate effects of stress: the rapid heart rate, muscle tension, sweating, blushing, etc.
However, the intermediate and prolonged effects were slightly different. I do not experience
headaches but once in a while, but I do have gastrointestinal issues related to stress and tension in the
back, neck and shoulders. Other effects are anger and exhaustion. When the stress is over or has gone
on for longer periods, I feel mentally and physically drained. This exercise helped me to see how the
effects of stress go beyond normal limits when the perceived threat is still being experienced.
Unit
2
4
7. Tools: Journal Writing:
Physical Symptoms Questionnaire (3.1)
I see the pattern from the effects highlighted in the exercise from this chapter. Most of the symptoms
I have regularly as a result of chronic stress are moderately severe lasting most of the day and over
several days. My main areas of concern are my digestive system, muscle tension, fatigue, and heart
palpitations. The relaxation techniques I discussed are short lived for the frequency of symptoms felt
in my opinion.
Unit 3: Psychology of Stress
Information to Remember:
Anger is the fight emotion: causing rage, hostility, frustration. This emotion can be expressed in healthy,
productive ways: confronting the person who offended you in a calm manner. When mismanaged, anger
can go inward and bubble up as depression, not be outwardly expressed and show up as body pain,
become guilt and obsessive-compulsive behavior, explosive and harmful, or underhanded and sarcastic. I
know many that have mismanaged anger who could benefit from knowing their style.
There are six basic human fears: failure, isolation, rejection, the unknown, death, and loss of control of
one’s life (Seward, 2009). I felt comforted by the idea that these fears are experienced by all, to some
degree. Understanding how they fit together and affect each other and how it ties into basic human
needs made so much sense to me.
The definition of self-esteem as described by Seward (2009, p 103): “The sense of underpinning self-
values, self-acceptance, and self-love; thought to be a powerful buffer against perceived threats”. When
one knows and accepts themselves there is love and respect. I have seen this strong sense of self as a
deterrent from fear and anxiety. These people do not fear isolation or rejection because they are loved
and are true to themselves. This is powerful.
Unit
3
5
8. Resources: Exercises:
Fear This! (5.7)
I chose this exercise because it helped me to come to terms with my fear. I think I have a lot of fear
which prompts anger and turning the anger inward. I fear a great deal and I realized that fear runs
much of my stress in general.
Tools: Journal Writing:
The Psychology of Your Stress (4.1)
I use a great many strategies to deflect my stress, not all of them all of the time, but one or two
depending on the circumstance. I often feel defensive; however, I try hard not to show it. The other
maneuvers are rarer with exception of rationalization. The last question on this exercise asks to provide
what stressors cause me to feel fear and those that cause anger. Those stressors are in my control.
Organization, time management, confrontation, new experiences, I can change my perspective and
become proactive to change the outcome and my stress response.
Unit 4: Personality Traits and the Human
Spirituality
Information to Remember:
Stress prone personalities: Type A- aggressive, prone to anger
Type D-depressive, socially inhibited
Helpless/hopeless- given up on trying due to past failures
Codependent- enable others to feel good about themselves
Unit
4
6
9. I have a tendency toward codependence. With awareness and practice I can maintain a healthy
perspective and boundaries.
Spirituality, in the form of exploring the human spirit and beliefs, can be a powerful way to put values
and priorities into perspective. I have become leery of organized religion due to hypocrisies I have
observed. However, these values and beliefs fuel one’s ability to persevere, believing in a higher purpose.
The amygdala is responsible for anxiety (Saplosky, 2004). It decides how to respond to an event that may
resemble a past traumatic episode. It makes me wonder how those with debilitating PTSD are able to
rewire those connections to be able to move forward free from reliving their trauma.
Resources: Exercises:
Distractions of the Human Path (7.8)
I have found so many ways to distract myself from the work at hand. Television has always been a
way to escape. When I became of age, alcohol became a way to cope. Picking out behaviors and
methods that no longer serve my needs, goals, or values helps to change those detouring
tendencies.
Tools: Journal Writing:
Stress-Resistant Personality Survey (6.3)
I needed good news. I believe in the philosophy of the hardy, calculating risk-taker personalities. I
wish I embodied more of those attributes. I would agree that I am a survivor. I have experienced
a great deal of hardship in my relatively short time on Earth, but I choose to keep moving forward.
My son is a big part of that. I want to be someone he can look up to with a sense of pride.
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10. Unit 5: Dealing with Stress: Coping Strategies
Information to Remember:
Brief grief- mourning unmet expectations for a reasonable amount of time. This grieving process is like
any death. One must go through each stage: anger, sadness, and finally acceptance. There is great
opportunity in seeing a change through. We can die of old behavior and patterns and yet still remain true
to ourselves.
Assertive skills: say no, say “I”, eye-contact, assertive body language, peaceful disagreement, avoid
manipulation, and respond rather than react (Seward, 2009). These skills breakdown the wall for me into
knowing how an assertive person behaves naturally. Saying “yes” to people and being manipulated, has
always caused me trouble. My needs and values are important and require support.
Prioritization techniques: ABC rank order and Pareto principle (80/20). I have difficulty organizing my
tasks as I think they all are important or I fail to even write them down so I find myself walking in circles.
I also have the nasty habit of procrastination in all three varieties. The Pareto principle is helpful to see
how picking out a few items that can have the biggest impact can make things seem quite achievable.
Tools: Journal Writing:
Reframing: Seeing a Bigger, Clearer Perspective:
This was an invaluable exercise. Finding the positive aspect to an uncomfortable situation helped me
to feel more in control of my situation. However, I must bring up the point of serenity and the need to
change what can be changed. I can see benefits to many challenging situations, as that, a challenge.
But when does that stop being enough? I have many trying circumstances in my life that push out on
my edges. As a closed up person I know how beneficial that is. How do I know when to let them go;
when they have served their purpose? Do I hold on until I get it fully?
Unit
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11. Unit 6: Relaxation Techniques 1: Breathing,
Meditation, and Mental Imagery
Information to Remember:
Deep diaphragmatic breathing reduces stress response, uses less energy and effort, and is simple to do
anywhere.
Meditation has many forms and long reaching effects. Zen mediation is about non-judgment of
thoughts, integrating all of one’s parts and aspects. Just reading about mediation creates a sense of
serenity.
Meditation can also be done anywhere with the best time being early morning: 4-6 am.
Resources: Exercises:
Three Short Guided Visualizations (20.2)
It was tricky to do a guided meditation while reading it, but it did have an impact on my stress level. It
was interesting to me how differently I reacted to each scenario. I was drawn toward the one that was
simplest and had the least amount of imagery. Perhaps I needed to focus and de-scatter my mind.
Tools: Journal Writing:
I Have a Vision: The Art of Visualization (20.1)
I enjoyed this exercise and how relaxing it felt. I recommend meditation to my clients as a way to
continue the relaxation process through the body.
Unit
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12. Unit 7: Nutrition and Stress
Information to Remember:
Stress uses up vitamins and mineral stores for readying the body for fight or flight. Nutrition and the
foods we consume become even more important.
The brain puts out the message that we are starving and need sugar, hence the go-to sugary snacks. It’s
not just a reaction to time loss; we gravitate toward foods high in sugar and fat to maintain our energy
stores.
I LOVE coffee. So you can imagine how disappointed I was learning that coffee has the same effect on
the body as stress response. It, along with chocolate and other foods are sympathomimetic agents,
causing sympathetic nervous system to kick into gear.
Tools: Journal Writing:
Stress-Related Eating Behaviors (27.1)
This astounded me. I used to be so super-conscious of my eating, what I ate, when, how much. Not
to the obsessive extreme (well maybe sometimes) but I felt healthy and strong. Since becoming a
student, moving to a busier area, and having less time my eating habits have definitely suffered. This
exercise exemplified the fact that I need to take back control of my diet and through that I can feel
more in control of my stress.
Unit 8: Physical Exercise and Activity
Information to Remember:
Exercise uses up stress hormones floating in blood stream. This helps to reduce the negative effects of
chronic stress.
Unit
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Unit
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13. Parasympathetic rebound: the heart rate and blood pressure fall below pre-exercise level. Exercise
modulates our stress response making us less susceptible to damaging effects. This is so important for
those having stressful experiences over long periods of time. Maintenance of an exercise routine can
propel them through hardship.
Jogging has psychological benefits such as improved self-esteem, mental clarity and perception, sense of
acceptance from others, decreased depression and anxiety (Seaward, 2009). These reasons alone make
me want to begin a jogging campaign!
Tools: Journal Writing:
Physical Exercise (28.1)
In this journal entry I inspected my activity habits and even made a plan for daily exercise. I have not
put anything into play as of yet. Writing down the activities that I like to do and ways to incorporate
them into my life makes me think of how simple it is to make little changes. When evaluated, values
can change their position of priority. Physical activity is edging toward the top of my priority list.
Unit 9: Applying Stress: Critical Issues for
Management and Prevention to your
Professional Life
Information to Remember:
Develop many different coping skills. Not all can be used anytime anywhere, find the best most
appropriate to use in certain situations. The other end of the idea of coping is preventing. Preventing or
mitigating a stress response through daily aerobic exercise, time management skills staying assertive.
Stress management strategy: get to know yourself, your emotional state, give love unconditionally, express
creativity, find balance in all areas of life, and be child-like (Seaward, 2009). I think when we take the time
to understand ourselves, our feeling, values; we see how the outside world effects our perception. This
Unit
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14. perception of our internal and external worlds and their sometimes opposition to each other is what
causes much distress. When we can anticipate and feel in control of ourselves, we reduce the effects
stress has on us.
Forgiveness can be a strong activator for moving forward with one’s life. The limbic center of the brain
houses the feeling of forgiveness (Worthington, 2004). One must work through a process similar to that
of grief, in order to achieve forgiveness for transgression (Seaward, 2009). In my family, we would hold
onto grudges and avoid unpleasantness at all cost. I have learned these patterns and made them into a
way of life. I have anxieties and projected them onto others in my life through a lack of self-esteem.
Forgiveness can also work inward on my inner process.
Additional Information
Patz, A. Stress relief tips from around the world. Retrieved from
http://abcnews.go.com/Health/Wellness/stress-relief-tips-world/story?id=19297703#9.
Shellenbarger, S. (2012, January 24). When stress id good for you. Wall Street Journal.
Retrieved from
http://online.wsj.com/news/articles/SB1000142405297020430140457717119270400525
0.
Worthington, E.L. (2004, September 1). The new science of forgiveness. Retrieved from
http://greatergood.berkeley.edu/article/item/the_new_science_of_forgiveness.
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