P horne hw499-unit 7-wellness guide-2016

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

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K A P L A N U N I V E R S I T Y
Stress Management and Prevention
Program Resource Guide
By
Peggy Horne
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
March, 2016

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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.....................................................................................................................4
Self-Assessment Exercises .....................................................................................................................4
Journal Writing.........................................................................................................................................5
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
Journal Writing.........................................................................................................................................7
U N I T 3 P S Y C H O L O G Y O F S T R E S S
Journal Writing.......................................................................................................................................10
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...................................................................................................................11
Self-Assessment Exercises ...................................................................................................................11
Journal Writing.......................................................................................................................................11
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.......................................................................................................................................14
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
Journal Writing.......................................................................................................................................17
U N I T 7 N U T R I T I O N A N D S T R E S S

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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
Journal Writing.......................................................................................................................................19
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 2 2
R E F E R E N C E S 2 3

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Unit 1: The Nature of Stress
Information to Remember:
Key Learning Point: There is good stress and there is bad stress. There is no way to eliminate stress
completely from one’s life. Taking the time to increase the good stress can help to increase one’s
overall health. One example of good stress is eustress, the kind of stress that is motivating and
inspiring (Seaward, 2015).
Key Learning Point: When dealing with stress, there are three general stages in which the body goes
through if stress is not relieved called the General Adaptation syndrome (Seaward, 2015). The three
phases are alarm phase, resistance phase, and the exhaustion phase. It’s important to manage stress
before getting to the exhaustion phase if at all possible as this phase has a greater impact to overall
health and can lead to chronic or health concerns (Seaward, 2015)
Key Learning Point: Mindfulness is learning to be fully aware of what’s happening at any given
moment (Stahl & Goldstein, 2010). Learning to be mindful can help to manage emotions and be
more aware of how one feels both physically and emotionally. There are many different exercises that
one can do to help become more mindful. One such practice is to delve deeper into every day
experiences and then keep a journal about such findings (Stahl & Goldstein, 2010).
Self-Assessment Exercise:
The four areas of wellness include mental, spiritual, physical, and emotional and have specific
important to overall health. The overall importance of each can be of equal, lesser, or greater values
depending on each individual. A personal mandala is a great way to represent the importance of each in a
visually artistic way (Stahl & Goldstein, 2010). When one aspect of wellness grows weak the others
compensate until balance can be restored if possible. Additional stress is placed on the others during this
time and if not corrected can cause injury or illness in one or all areas of wellness (Seaward, 2015).
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Journal Writing:
Situation Start Midway End
Paying Bills 6
Increase of Fibromyalgia pain 4
Increased lower back pain 6
Kids not doing their chores 3
Migraine 3
When my husband won’t talk about what’s bothering him 4
When my kids fight with one another 5
Going grocery shopping 5
Before exercising 7
When people demean others 7
(Stahl & Goldstein, 2010).

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Unit 2: The Physiology of Stress
Key Learning Point: Many life events be it joyous or not so much joy, take a toll on one’s health. This
is because of the bodies stress response system explained in Borysenko’s Model on how long term
stress can affect the autonomic and immune responses. This is one key reason why managing stress is
so important to one’s psychological health as well as physiological health (Seaward, 2015).
Key Learning Point: Societal stress is a huge contributor to challenges we face today. Many physical
and psychological stressors that can come from many social aspects of life such as gender, race,
ethnicity, work life, and even environmental issues (Seaward, 2015). Understanding what societal
issues one faces and how to manage and limit the stressors they present will help to foster a greater
self worth and a greater value in other and in the environment (Seaward, 2015).
Key Learning Point: There is a significant link to mindfulness and stress reduction (Stahl & Goldstein,
2010). Taking the time to be mindful of physiological and psychological details of one’s life like
emotions, and sensations can help one to be less judgmental of such experiences and learn to be
at peace with what cannot be controlled and to have more control over what can (Seaward, 2015).
With practice of mindfully reconnecting to self a greater sense of control with one’s responses to
stressors is possible (Stahl & Goldstein, 2010).
The mind and body are highly interconnected and stress on one will ultimately cause stress on the
other. There are differing levels of interconnectedness. The brain and central nervous system is the first
level which controls autonomic functions like breathing and heartbeat (Seaward, 2015). The second is the
limbic system which consists of the pain and pleasure center and regulates hormone levels and the flight
or fight response. The last and highest level is the neocortical level which is the reasoning level and allows
one to override lower automatic reactions. Learning to manage this level key to learning how to manage
stress successfully and decreasing risks of stress related disease (Seaward, 2015).
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Journal Writing:
How is stress or anxiety about people affecting your life?
Stress and anxiety about people that affect my life are mixed and differ depending on the times. I
have six kids, three of them being of adult age. This can create anxiety simply because I see some of the
choices my older children make, knowing the possible affects but also understanding the need to allow
them to learn for themselves. I also have two high school students who are constantly wanting from their
parents but don’t want to be accountable for anything. I also have so many different schedules to juggle,
and with a 3 year old this can get tricky and stressful. My husband also travels for work on occasion at
which then requires me to do it all on my own. To add to the stress there are times in which destructive
an unhealthy family members try to make life hard for us. The later is the worst of it. All the rest is to be
expected. Many life events that occur in this mix of joyous and not so much joy experiences takes a toll
on my life, mostly because of the hypersensitivity my body has to the stress responses mostly explained in
Borysenko’s Model on how stress can affect the autonomic and immune responses to stress (Seaward,
2015). For this reason I have to be very careful about who I interact with and mindfully monitor my
reactions to each person in order to determine when I am able to maintain an active relationship with
them.
How is stress or anxiety about work affecting your life?
Because I have fibromyalgia stress affects me in a very bad way. Even happy stress makes me sick
by lowering my immune response, affecting my pain level, and making it difficult to sleep and concentrate
(Seaward, 2015). Because the connection of thoughts and emotions are so dramatically connected to my
bodies responses, I have to be very careful to manage it appropriate every day, being proactive in
mindfully recognizing ahead of time if something will be stressful so I can take health precautions,
especially in my work environment (Stahl & Goldstein, 2010). If I don’t, I can find myself unable to work,
so this is a daily struggle of balance for me. If I do have a good day or week I must be very careful not to
forget to be aware of that mind/body connection in order to keep my body from going back into a hyper
adrenaline overdrive which is what caused my illness to begin with (Stahl & Goldstein, 2010). This
understanding allows me to be proactive in knowing what steps I must take to be functional and find
healthy ways to maintain stress both physiologically and psychologically.
How is stress or anxiety about the world affecting your life?
While the struggles of the world, such as lack of healthcare in many parts of the world, are one of
the motivating factors of my chosen profession, it also takes its toll on my health and I have to very
carefully manage the amount of exposure I have to limit the risk if having a fibromyalgia flare up. This
has meant limiting my conversations with others by being aware of my reactions and removing myself
from conversations that may stimulate stress responses in my body. I have also chosen to limit or
eliminate things like news and certain types of TV shows and movies from my life to help as well.
How is stress or anxiety about food and eating habits affecting your life?
Food can often be a huge stressor for me on several levels. First I take medications which cause
me to gain weight and I have a difficult time exercising because of the pain that it causes. Secondly, I have
some food sensitivities that greatly limit my food choices. This can be very emotionally draining,
especially when I am too tired or in too much pain to cook. I have found that maintaining a nutritious
diet and eating schedule has been very important for my physical stress levels. If I skip a meal or become
relaxed in my nutritional needs, my body becomes physiologically stressed and it affects my overall health.

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How is stress or anxiety about sleep and sleeplessness affecting your life?
One of my greatest challenges with my stress is making sure I get enough sleep, especially when I
am stressed or anxious because it causes insomnia. I have discovered my emotional limits for lack of sleep
which is 3 days. I also have found several natural sleep aids in which I use in combination if I am unable
to get the sleep I need. It is extremely important for me to be proactive in maintaining healthy sleep
patterns and making sure I get enough REM or I will become very sick. Such effects can cause anxiety
because of the sleeplessness, pain, and an inability for my immune system to maintain its functions thus
creating psychological stress.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I used to be a very active person and so I have to be careful not to focus on what life was like
before my illness. Getting the right amount and right types of exercise are the key to maintaining my
stress and anxiety about it. Knowing how far I can push those limits in my life at any given time is still
something I am learning. I can become very anxious about trying something new because of the potential
risks, and I can become much stressed when something I try causes pain later as the pain can take days
and even weeks to go away.
I have found that in every aspect of my life I must be diligent in being mindful of how my body
and mind are responding to stressors. Allowing myself to get worked up over something I cannot control
would only end up destroying me. Instead, I have learned that having a willingness to be mindful of what
my body and mind’s responses to each stress are and focusing on what I can do about life’s challenges
and stressors has given me another opportunity to enjoy life. I have learned to become a student of my
own body instead of a dictator and a critic, a practice that I hope to someday soon master.

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Unit 3: Psychology of Stress
Key Learning Point: There are many techniques to manage stress. One such practice is the art of
mindfulness meditation which can be from as little as a few minutes to an hour or more (Stahl &
Goldstein, 2010). Such practice focuses on 8 essential attitudes and can be formal or informal (Stahl
& Goldstein, 2010). These attitudes include Beginner’s Mind, Nonjudgmental, Acknowledgement,
Equanimity, Letting be, Self-reliance, and Self-compassion (Stahl & Goldstein, 2010).
Key Learning Point: Emotional wellbeing is the ability to feel, express and control the entire spectrum
of emotions without being controlled by them (Seaward, 2015). Two emotions that seem to
challenge this wellbeing are anger and fear. Though both emotions have a purpose for survival,
the fact that they are triggered more often than needed leads to an unbroken stress (Seaward,
2015). Practicing coping and relaxation techniques can help to correct such responses and bring
one back to emotional homeostasis (Seaward, 2015).
Key Learning Point: Technology greatly affects current communication skills both as a professional
and personal. With so much of communication occurring on electronic devices, much of message is
lost and therefore the art of communication has changed. One reason is because for the average
person communication is roughly 93% nonverbal not including tone and body language (Yaffe,
2011). Incorporating effective communication skills, especially in non verbal communications such as
listening and articulating one’s message clearly is essential to limiting many of the current
communication challenges (Seaward, 2015).
There is much research on how best to manage psychological stress and many of them are time
tested like that of the Tibetan culture which states that one’s expectations of any given situation greatly
affects the amount of stress experienced (Seaward, 2015). More recent theorists include Maslow, Freud,
Seligman, and Dryer to name a few. Each theory practice involves self reflection; thoughtfulness and
discovery in order to alter one’s state of mind (Seaward, 2015). Some common practices used are
exposure desensitization, cognitive behavioral therapy and working on communication skills (Seaward,
2015).
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Journal Writing:
With so much going on in one’s head with all the technology and what Seaward described as the
“Communication age”, it’s no wonder my mind is always going and has become increasingly more
difficult to shut off (2015). Everywhere I go and look there are sounds and pictures and I find it difficult
to shut it all down when there is a need to focus my attention. Stahl and Goldstein go on to tell us that
“An ounce of practice is better than a ton of theories” and this is no less true with being mindful,
especially in an environment that seems to constantly be fighting to take control of your mind for you
(2010).
In taking 5 minutes to do the mindful breathing exercise described in Stahl and Goldstein’s
workbook I had a pleasant experience in spite of challenge to find a peaceful place and keep my mind on
the task at hand, to focus on my breathing. I initially started out great but as soon as I took notice of my
breathing it seemed like I was trying to take control of it rather than just let it happen. At every breath
however, I did begin to relax more and more until I found my mind wandering to things I need to do
such as get a job, which turned into remembering a movie I had watched as a kid. As soon as I
acknowledged this I went back to my breathing which always seemed to bring me back to my relaxation. I
noticed my pain levels and adjusted my body to help relieve some of it. I also noticed the peace that came
with simply focusing on something so natural and simple which helped me to relax more. I did hear
sounds around be but my mind distracted me more than they did. I had a blanket over me and became
very comfortable. The five minutes went by so fast and I found myself wanting more. So I ended up
spending another 15 minutes praying and relaxing.
Taking the time to focus on simply being aware of me, which really wasn’t the intent, was something I
enjoyed it very much. It was very similar to Biofeedback exercises I have done and will definitely continue
to make it a priority for my health.

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Unit 4: Personality Traits and the Human
Spirituality
Key Learning Point: A healthy self-esteem can be a significant buffer in dealing with perceived threats
(Seaward, 2015). It encourages action when stressors occur when lacking seems to foster self
destructive behaviors like drug addiction, divorce, and a sense of powerlessness (Seaward, 2015).
Investing in healthy relationships can help to encourage self-esteem.
Key Learning Point: Though spirituality can be difficult to define, there is a growing consensus that it
is an important aspect of health (Seaward, 2015). An important ideal in each theory of what
spirituality is, points to the interconnectedness of all peoples and in some cases all things (Seaward,
2015). Many coping and relaxation techniques utilize such ideas to help manage stress and improve
health (Seaward, 2015).
Key Learning Point: There are many variables that influence behavior which make it challenging to
accomplish change (Seaward, 2015). There are also 5-6 stages of change that one goes through in
order to reach goals geared for behavioral change. Such modification goals are best met when one
practices such changes until it becomes a new habit (Seaward, 2015).
A healthy self-esteem can be a significant buffer in dealing with perceived threats (Seaward, 2015).
It encourages action when stressors occur when lacking seems to foster self destructive behaviors like
drug addiction, divorce, and a sense of powerlessness (Seaward, 2015). Investing in healthy relationships
can help to encourage self-esteem. Similar understanding personal values and beliefs one holds can help
to maintain health and in knowing what changes need to be made in one’s life to promote happiness.
Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
In considering these emotions I have several things that come to mind which seem to span the
differing aspects of health that are so important to me. The first and foremost is the one that I deal with
Unit
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on a daily basis and that is pain. Since I have become ill I find myself closing off many physical behaviors
and even activities with my friends for fear of the pain it might cause. I say “closed off” because my
reaction to even the thought of the fear I have makes me want to fold my hands around my body and to
curl up in a protective pose. Another thought that comes to mind is somewhat related and that is what
others think of me. I am very different than I used to be and took a long time to love myself from my low
esteem teen years and then I got sick and I again struggle with thoughts I know are unhealthy. Third is
related to my spiritual health and is also interconnected with the others. I worry that I am not staying
connected with God as I should. I worry about the spiritual influence my exhaustion will have on my kids
and husband as I am the spiritual leader in my home. These concerns are very real as I see changes in my
family but I also understand that I cannot control the choices of others and really wouldn’t want to. It’s
just hard to let go of a responsibility I once held so dear because I am no longer able to manage it well.
These feeling tend to sit right on my shoulders and neck.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
In considering confusion and all its additional emotions that come with it I think of what I would
consider a positive and a negative confusion. The negative confusion is the one I get with my illness.
When I am dehydrated, tired, stressed, or mentally over stimulated my mind becomes very slow and I
have a very difficult time focusing on thoughts. It is very easy at this point to become confused and
foggy. The positive one is when I consider God and His love for me and everyone else. How can
someone love someone so much that they would create them knowing that they would not be good all
the time, maybe even hate them, and then do everything they could to not only with their love but die for
them in the unguaranteed hope that they might want to spend all of eternity with them. As a parent I can
understand a bit but I would have given up on humanity a long time ago. It simply amazes me. For both
of these emotions I feel it in by brow and my ears more than anything. I also seem to feel it a bit in my
stomach on occasion.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
Anger is something I feel in my shoulders, in my chest, and in my head. I can feel my blood
pressure increase when I am angry, frustrated or irritated. I have recognized that I am more easily irritated
or grouchy when I am tired, confused, or in pain. I also have recognized that I can become
overwhelmingly disgusted, and aggravated when I see injustice to others, whether it’s real or make believe
like on a movie. It can make me sick if I am not careful and have to be very careful to control and
eliminate as much of it from my life as I can. I used to get angry at the way others treated me if it was bad
or if someone was getting mad and someone when they didn’t deserve it. Now I have learned to turn the
mad into sad for the person being treated poorly and pity for the one acting angrily. I have a harder time
doing this when I am tired so I have to be careful. I don’t feel rage often which I good because I am
guaranteed to get sick if I do. If fills me with so much energy I shake and usually only feel it when I feel
the need to protect myself or especially others.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
When I consider sadness I can’t help but think of the many people who suffer at the hands of
others choices. I am also sad for those who cause it seeing how many of them are caught in a web of fear
themselves and are causing destruction in an attempt to control their lives which obviously doesn’t work.
There is a bit of insanity to it all and I wonder how many thoughts I may have wasted on such things as
this insane coping or trying to control others out of fear. I think of the quirky kids who were a little
different and are mistreated and bullied because of some simple difference and the insecurity of those
doing the bullying. When I consider loneliness I think of cell phones with so many people, especially
teens, visually and physically connected to this tiny electronic devise while life continues on around them

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and without them.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
Shame is a bit hard for me but also so important to me because I was physically, verbally, and
sexually abused as a kid. My typical reaction is that I am bad, dirty, and not worth much. I spent my
childhood taking responsibility for other happiness and my teen years trying to prove I was worth
something but nothing I did took the feelings of shame away until one day as a young adult I met God in
the pages of the bible, Ephesians to be exact. I remember just sitting there reading in a quiet place and an
understanding came over me that what happened to me was not who I am and that I didn’t have to let
my past or the choices of others control my thoughts, actions, or feelings any more. I felt healed by that
understanding and in a huge way the shame left me. I never shared my past till that happened. Now I
share it only when necessary refusing to give evil credit for what has occurred but choosing to give glory
and credit where it’s due and healing to others when it’s possible.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
There is more than one kind of love and each can affect me differently depending on which one.
The feelings above that have been chosen to describe love are not always something I feel but something
I choose to be, depending on if I am feeling loved or giving it. When I feel loved it brings on such a sense
of satisfaction, kind of like joy but more exciting. The energy it creates can actually be overwhelming and
exhausting and yet invigorating at the same time like the energy being shared continues to be generated as
it is shared. I feel it all over in each case with the exception of when sharing love to someone who doesn’t
seem to respond positively. In this case it is just overwhelming and exhausting.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
Joy is something I tend to feel all over my body like energy and a peace all at the same time. It’s as
if I can feel it relax me to the core of my being and then begin to warm me from the inside out with this
gentle energy. When I think of joy I think of my kids and all the smiles, giggles and happy hugs I have
been privileged to be a part of in my life. Life before my kids was boring. I always wanted to go big things
but they never seemed to pan out. Then I got a call one day to take care of some kids and my life was
forever changed. My husband and I weren’t sure we were even going to be able to have some of our own
but with some tragic moments and a little giving up we ended up having two additional kids we got to
make ourselves. I can’t help but smile just thinking about them even in spite of all the exhaustion,
heartache and pain we have had to endure to call them all ours. We did the best we could with the older
ones and we can see the difference our love has been able to make. We have them hope and that
opportunity will fuel my joy for an eternity, especially when I see it give them joy, pleasure and
satisfaction. I also take joy in seeing myself accomplish things I work hard at, especially when I can see
that accomplishment reflected in others like with mentoring.
In considering all these core emotions and the diversity of each one I am able to identify some
barriers that I may have had to understanding how the emotions I feel affect me and how sometimes I
am confusing my judgments for my emotions as described by Stahl and Goldstein (2010). By reflecting
more deeply about the emotions I feel, why I feel them, and how they are affecting my physical body I
have also been able to recognize some past and current codependent behaviors described by Seaward and
am making some plans to work through them to help reduce and/or eliminate the effect the past has on
me for a healthier outlook on people and myself. I have recognized that I have made great strides to a
healthier mindset and also recognize I still have a lot of work to do.

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Unit 5: Dealing with Stress: Coping Strategies
Key Learning Point: Attitude is a huge contributor to stress responses both good and bad (Seaward,
2015). Stress hormones can be released just by the idea of a stressor. Utilizing positive thoughts and
even laughter to relieve stress actually increases the body’s immune responses, helping to limit and
even reverse stress put on the body from stress hormones and damage from other physiological
stress factors (Seaward, 2015).
Key Learning Point: Cognitive distortions are exaggerated interpretations of life situations
(Seaward, 2015). These distortions can lead to increased stressors on the body and health.
Cognitive restructuring techniques are used to help reassess and reframe situations to help
manage stress responses and improve overall health (Seaward, 2015). This process is often called
an attitude adjustment.
Key Learning Point: Learning techniques to manage resources is a great way to limit unnecessary
stress (Seaward, 2015). Such resources include time and money. Time management is very
complex including many factors and responsibilities. Thankfully there are also many tools to help
manage time and money including budgets, schedules, time mapping, and clustering to name a
few (Seaward, 2015).
Journal Writing:
In choosing a formal practice for mindfulness I chose the Mindful Self-Inquiry for stress and
anxiety and focused on being aware of all current mental, emotional, and physical experiences with a bit
of a focus on any anxiety or fear (Stahl & Goldstein, 2010).
In my initial mindful mental scan I had many different thoughts going through my head. As I
allowed those thoughts to just be, they tended to change at random. At one point I found myself singing
a song from a show my three year old watched “Daniel the Tiger”, which is a takeoff from Mr. Rodgers
Neighborhood. This gave me a smile as I recall watching it as a kid. At that point the voice brought me
back and I continue to be aware of what my mind was doing and simply acknowledged the memories and
feelings. Then I began focusing on my breathing and became aware of the usual morning pains I feel in
my shoulders and neck. I acknowledged the frustration I have over my constant pain and then moved
onto the rest of my body as the voice directed me to my feet.
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In feeling my feet, I realized that they did not hurt. I had a moment of joy and then a feeling of
anxiety came over me as I started to worry if they would hurt later. I acknowledged the fear and let myself
know that it would diminish my joy over feeling pain free in this area. I moved up through my body and
experienced similar feelings of painlessness and contentment in the lack of pain until I got to the trunk of
my body. As the voice mentioned elimination and reproduction areas of the body I found myself a bit
embarrassed. I acknowledged the feeling and tried to let be but my mind got stuck and I so I probed
more into the feeling, wanting to understand. As I probed deeper into the feeling I also recognized a
sense of shame and a feeling of being unworthy. At this point I was able to acknowledge the feeling as
just feelings and move on as the voice led me up the spine and into the shoulders and neck. As I moved
into this area I acknowledged the pain that was there and tried to adjust myself to try and relieve some of
it. I noticed myself taking a deep breath and release it quickly. I took another deep breath as I recognized
some anxiety about my pain and illness and slowly exhaled as I acknowledged the emotions and moved
onto the jaw.
As I moved through the face and head I acknowledged any tightness and released what I was able
and made note of what I could not. I also noticed that my head was in no pain and this brought a sigh of
relief, bringing my awareness back to breathing. It was at this point that the voice directed me to go into
the mind and to direct my attention to any fear or anxiety that I may have been feeling. I re-
acknowledged my feelings about my illness and the anxiety I had about being embarrassed. I recognized
many thoughts running through my head and tried not t analyze them but let them happen and recognize
their presence. I then moved onto my stomach and recognized the slight feelings of nausea from the
damage my meds do to my stomach and acknowledged the frustrations about my illness again. At this
point I also recognized what I can only describe as loss, kind of a deep sadness as I let go of who I used
to be and struggle to embrace who I am now. I found focusing on my breathing allowed me to just let the
emotion be without them overwhelming me.
At this point the voice directed me to become aware of the whole body and I felt a feeling of
comfort come over me though I wasn’t quite sure why. As I look at it now I can see that I was content in
knowing what was going on in my mind and body. It helped me to feel more in control which brought
me comfort even though there were things I could do nothing about. In many ways I felt this is a form of
Cognitive Restructuring with its steps of Awareness, Reappraisal, Adoption and Substitution, and
Evaluation because it was about looking at every aspect of self as a nonbiased observer, restructuring the
way I think about things (Seaward, 2015). I struggled a bit with just letting things be as I am a very
analytical person but I know that with practice this will become much easier.

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Unit 6: Relaxation Techniques 1: Breathing,
Meditation, and Mental Imagery
Key Learning Point: Compassion is a powerful tool for maintaining all aspects of health (Seaward,
2015). This is also true for self-compassion which seems to be low in mothers which can increase the
risks of heart disease (MedicineNet. Com, 2015). Health benefits of compassion include slowed heart
rate, increased stress reducing hormones, and brain growth (Berkeley, 2016)
Key Learning Point: Diaphragmatic breathing is considered one of the easiest ways to relax and can be
practices virtually anywhere in one form or another (Seaward, 2015). As people age, breaths become
shallower contributing to increased physiological stress levels. Utilizing diaphragmatic breathing
techniques can reduce breaths while increasing oxygen levels in the body and reducing toxins
(Seaward, 2015).
Key Learning Point: Meditation can be practiced in many different ways but the overall purpose is to
increase relaxation and awareness (Seaward, 2015). Habitual meditation has increased physiological
benefits including decreased resting blood pressure and ventilation (Seaward, 2015) Brain function is
also impacted with research showing that neuroplasticity is increased which helps to promote a sense
of wellbeing (Seaward, 2015).
Meditation and imagery are two stress management techniques that have been around for millennia
(Seaward, 2015). Another such practice is diaphragmatic breathing which is controlled breathing from the
lower abdomen, which can be conveniently practice in most any situation (Seaward, 2015).This technique
can be pared with meditation and for a deeper health experience which include Breathing Clouds,
Alternate nostril breathing, and Energy Breathing (Seaward. 2015). Benefits of Diaphragmatic breathing,
meditation and imagery include improved immune responses, lower stress responses, improved frontal
lobe function, and for imagery, improved physical performances (Seaward, 2015, WebMD, 2016 &
Nedley, 2005).
Unit
6

18
Journal Writing:
In mindfully considering how I interact with myself I do recognize that I am often less optimistic
than I am with others. I think this is important to for me to recognize and to consider Stahl and
Goldstein’s words when they said “You cannot fully extend compassion and love to others if you’re
unable to extend them to yourself (2010). I used to be really bad about saying mean and judgmental
things to myself and even though I have gotten much better, when I mindfully consider it, I still have a
lot of work to do in being more loving and compassionate to myself.
I have worked many years to reduce the seeds of suffering that I have placed in my own life. I
used to feel less then worthy and was very critical of self. I would measure my body and my
accomplishments to those who were exceptional and even unreal at times. I used to feel it was my duty to
make others feel good while completely ignoring my own need to feel good. It took a complete stranger
to point it out to me for me to even recognize that I was doing it and I have to say that experience was
very humbling and embracing. I would love to say that I have stopped doing this but to be honest, since
I got sick I find myself doing the same things though to a lesser extent. I have also rewarded my negative
statements to be focused on my body and mind by saying “it” rather than using “I” statements as though
they are separate. I know better and realize I need to do better again.
In considering day-to-day life feelings of resentment I it is very difficult and yet very rewarding to
train my mind to simply take in the situation as a detached observer and not take any happening as a
personal attack (Seaward, 2015). I have come to realize that the reality of it is that 99% of the time it isn’t
personal to me but a personal reaction to life from the people I interact with. Having a willingness to give
myself permission not to defend but to peacefully take it all in has a very empowering affect. It feels good
not to let other’s issues control my own emotions. It helps to give me more power to help others by really
seeing their concerns and work to help give them some of my peace as well, something I certainly could
not do if I didn’t have any. I do have to say that there are people in my life that are more difficult than
others to do this with. For people who create lies and honestly attack you just to hurt you makes for a
difficult release of ownership to defend self. In stepping back and having a willingness to see what’s really
going on I have been able to feel pity for people that have done this to me. To see what jealousy and self
centeredness can do to a person and to consider what has brought them to a point in their lives where
they would treat others in such a manner is really sad and tragic. I have found the best thing I can do for
myself is to not take it personal, in spite of their insistence that I should, and distance myself from people
who wish harm to others like that. For me, it’s too easy to get caught up in the game and start second
guessing myself and start taking responsibility for their actions, which is definitely not loving to me at all.
Interestingly enough, when I do start to do this, it sets off a chain reaction and brings about all the past
self doubt and feelings of worthlessness.
The truth is for me and probably for most everyone, I just want to be happy and I recognize that
it is only possible if I am willing to let myself by loving myself. If I treat myself badly by thinking negative
thoughts about self, then how can I be happy outwardly or inwardly? I don’t have to lie to myself to get
to where I want to be emotionally. On the contrary, it is in having a willingness to accept the truth and
recognize my needs, then meeting those needs that I can begin to move to a happier self. In doing this I
have and will continue to gain more control of how I view the world, others, and myself and will be able
to make a more positive difference in each. The truth is, I am worth loving, and so is everyone else. Not
because we earn it, but because we need it, and we need one another and it feels pretty damn good to
meet that need in self, and in others.

19
Unit 7: Nutrition and Stress
Key Learning Point: Eating habits can greatly affect stress in the body (Seaward, 2015). Too much fat in
the diet can increase weight and lower immune responses. Foods that include hydrogenated oils and
a high sugar diet will change chemical levels in the body putting unnecessary stress on the body
(Seaward, 2015). Too much salt can affect fluid levels also increasing unnecessary stress (Seaward,
2015).
Key Learning Point: Though there are differing information’s on GMO’s and the affect of pesticides on
the body, statistics do reveal that since such products have increased in the populations food supply
so has food allergy, food sensitivities, and autoimmune diseases among other chronic illnesses
(University of Michigan, ND). Because there are only short term studies done in the US, it’s
important to be aware of the possible risks and make an educated guess on whether or not personal
risks should be taken (Seaward, 2015).
Key Learning Point: Even though physical exercise is a form of stress, it can greatly increase the body’s
ability to handle stress and remove stress causing toxins from the body (Seaward, 2015). There are
two forms of exercise which should both be utilized, anaerobic like weight lifting and aerobic like
running or biking (Seaward, 2015). Benefits can be attained by meeting four criteria; intensity,
frequency, duration and mode (Seaward, 2015).
The purpose of meditation is to train the mind to minimize internal and external distractions
(Seaward, 2015). I found that in practicing meditation there is no one practice that fits all circumstances. I
had initially been practicing the mindful meditations while using breathing to bring myself back to focus
from distractions but was unable to do so. I then turned to a more active and physical meditation using
the mindful living yoga meditation and found that using such physical activity helped me to focus more
closely on the meditation and less on my personal distractions due to my health issues. I found having a
repertoire of practices will best fit my changing needs.
Unit
7

20
Unit 8: Physical Exercise and Activity
Key Learning Point: Utilizing corporate wellness programs has many benefits for both the employee
and the employer (CDC, 2013). Benefits included financial through increased employee productivity
and less medical costs, as well as increased morale and job satisfaction (CDC, 2013).
Key Learning Point: Tai Chi is a Chinese based exercise and meditation involving movement and
breathing (Seaward, 2015). The philosophy is rooted in Taoism and Confucianism and centers on
moving with and not against the flow of universal energy (Seaward, 2015). This practice is good for
promoting relaxation and muscle control (Seaward, 2015).
Key Learning Point: Yoga, meaning ‘union’, is a moving meditation focusing on unifying the body,
mind and spirit (Seaward, 2015). There are several forms of yoga, the most popular US practice being
Hatha, which translates “a balance of” (Seaward, 2015). Hatha yoga is known to increase balance and
flexibility and to lower chronic pain, especially in the lower back (Seaward, 2015).
Self-Assessment Exercises:
Physical exercise plays an important part in managing and preventing stress (Seaward, 2015).
Interpersonal mindfulness also plays a role in how relational stress is managed (Stahl & Goldstein, 2010).
Employers can take advantage of exercise and other stress management tools to help increase wellness
and wellbeing in employees, and decrease health related costs among many other benefits (CDC, 2013).
Corporations are now utilizing such knowledge to creating a wellness programs to improve physiological
and psychological well-being of employees and thus improving their outlook as well.
Journal Writing:
In spite of what kind of habitual relational barriers one may foster as a child, patters can be
shifted as adults (Stahl & Goldstein, 2010). In understanding this I have chosen to focus my interpersonal
mindfulness connection on my relationship with my husband who is the closest to me emotionally and
who has the most potential to do the most harm or the most good because of my connection with him.
In considering my openness with my husband I can see that there are times when I am closed off.
I can recognize the potential that openness has to resolving issues that arise which is something I am very
proactive about but not always successful with.
Unit
8

21
Empathy is something I identify with very well as I simply allow him to feel, and be open to
feelings with him, with no alternative agenda. This means not trying to “one up” him in experiences or
trying to fix him, rather simply allowing myself to acknowledge his feelings and do what I can to
experience them with him. At the same time, this is an experience that I must be careful with as far as not
identifying to closely with an emotion that can potentially affect my wellbeing because of my medical
condition.
I can have compassion for my husband in seeing how my husband has experienced life and
connecting it to his reactions and behaviors. This allows me to experience more openness with him and
not be as judgmental by only focusing on myself.
Giving loving-kindness toward my husband is wishing him well rather than wanting him to be
sorry or be punished for any irritations or wrongs I may feel he has done to me. This could help me to
recognize his relational needs at any given time, whether it is closeness, some time alone, or even
playfulness, which all has their place but sometimes other have a difficult time being able to identify
them. At the same time, it could help me to walk away if I am unable to do so because of my own hurts
at a time when he is not able to meet my needs so I don’t create or so I can prevent a possible incident.
This will help the situation to be win-win, rather than allowing myself to be a victim or attacker until I am
successfully able to just let my feelings be and not be controlled by them.
I have to say that I like the idea of sympathetic joy the most. I love being happy and I take great
joy in being able to experience joy with others. Using this to have a desire for my husband helps me to
wish him joy in all situations and can help me be more supportive and positive in times that he might
need to borrow some of mine and would help in not allowing envy or bitterness to creep in and steal the
joy of a great time just because I am not experiencing it firsthand.
Equanimity is something that I will never stop striving for my all my relationships, especially my
husband. To have the constant wisdom to understand that things happen and every reaction is connected
to so many others before them. This can help me to know how to respond thoughtfully and purposefully
in every situation regardless of what perceptions I may have so the best chances of a win-win are available
to me and my relationship with my husband.
It is my hope that in exercising these qualities in myself I can find a deeper connection with my
spouse, to love him as he is and not erect personal barriers to his love for me while recognizing I have no
control over his choices. I also recognize that exercising such feelings in myself will give me greater inner
peace regardless of others choices. Choosing to be satisfied with my reactions rather than outcomes kind
of reminds me of Kubler-Ross’s stages of grieving as I let go of former ideal of how things should work,
and accept the positive that can come out of it, rather than allowing them to take me hostage and destroy
my relationship (Seaward, 2015). I suppose it would be the grieving of old habits and ideals. Since most of
what we experience is related to our perspective, I guess it makes sense. It also reminds me of the
Christian ideal of dying to self and being reborn. Both dying to self and rebirth are not easy experiences,
but both are essential parts of positive changes in behavior. Understanding how these qualities of
interpersonal mindfulness can currently and potentially affect us can help me to be more mindful in the
future.

22
Unit 9: Applying Stress: Critical Issues for
Management and Prevention to your
Professional Life
Key Learning Point: Forgiveness is a powerful coping technique to help reduce anger-related stressors
(Seaward, 2015). Practicing forgiveness devictimizes the forgiver and creates resolution to life’s major
stressors (Seaward, 2015). One practice to help learn the art of forgiveness is HEAL, created by
Luskin which stands for hope, education, affirmation, and long term learning (Kubfer, ND).
Key Learning Point: Mindful practices can span every aspect of life, even in daily mundane tasks (Stahl
and Goldstein, 2010).Utilizing mindful practices in activities like eating, exercises rest can help to not
only reduce stress through self kindness and increase ability to focus, but can also make one aware of
unhealthy habits an help one take more joy in everyday life (Stahl and Goldstein, 2010).
Key Learning Point: There is no one coping technique that fits all persons or situations (Seaward,
2015). Several other techniques to dealing with stress is utilizing healthy relationships, having hobbies,
taking time to understand dreams, prayer and faith, and stepping away from stressors to gain a
broader perspective and a plan for resolution (Seaward, 2015).
Unit
9

23
Additional Information
Primary Sources
Semmer, N.(2007, Feb. 14). Recognition and respect (or lack thereof) as predictors of occupational
health and wellbeing. Retrieved from
http://www.who.int/occupational_health/topics/recognitionrespect140207.pdf?ua=1
Campbell, T.C., Campbell, T. M. (2006). The China study: The most comprehensive of nutrition ever
conducted. Ben Bella Books. Dallas TX
Bourke, L., Humphreys, J. S., Wakerman, J., & Taylor, J. (2012). Understanding drivers of rural and
remote health outcomes: A conceptual framework in action. Australian Journal Of Rural
Health, 20(6), 318-323. doi:10.1111/j.1440-1584.2012.01312.x
Secondary Sources
University of Minnesota. (2016). Advance your wellbeing. Retrieved from
http://www.takingcharge.csh.umn.edu/
NIH. (2016). The use of complementary and alternative medicine. Retrieved from
https://nccih.nih.gov/research/statistics/2007/camsurvey_fs1.htm
*Both secondary sources can be primary sources as well depending on material being utilized as both
resources fund and publish own materials as well as utilize other research/publications.
References

24
Berkeley. (2016). What is Compassion. Retrieved from
http://greatergood.berkeley.edu/topic/compassion/definitionSeaward, B. (2015). Managing
stress: Principles and strategies for health and well-being (8th ed.). Boston, MA: Jones and
Bartlett Publishers.
CDC. (2013). Benefit of health promotion programs. Retrieved from
http://www.cdc.gov/workplacehealthpromotion/businesscase/benefits/
Kubfer, D. (ND). Forgiveness. Retrieved from http://www.davidkupferphd.com/forgive.htm
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
MedicineNet.com. (2015, Nov. 12). Women’s health. Retrieved from
http://www.medicinenet.com/womens_health/page4.htmNedley, N. (2005). Depression the
way out. Ardmore, OK. Nedley Publishing
University of Michigan. (ND). History of genetically modified foods. Retrieved from
http://www.globalchange.umich.edu/globalchange2/current/workspace/sect008/s8g5/history.ht
m
WebMD. (2016). Meditation 101. Retrieved from http://www.webmd.com/mental-
health/features/meditation-heals-body-and-mind
Yaffe, P. (2011, Oct). The 7% rule, fact, fiction, or misunderstanding. Retrieved from
http://ubiquity.acm.org/article.cfm?id=2043156

P horne hw499-unit 7-wellness guide-2016

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