Stress Management and Prevention Program Resource Guide

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

K A P L A N U N I V E R S I T Y
Stress Management and Prevention
Program Resource Guide
By
Theresa Ugochukwu
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
May 9, 2015

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........................................................................................................
Self-Assessment Exercises.........................................................................................................
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
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
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
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
Journal Writing............................................................................................................................
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 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............................................................................................................................
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
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
A D D I T I O N A L I N F O R M A T I O N
R E F E R E N C E S
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Unit 1: The Nature of Stress
Information to Remember:
Key Learning Point: I have learned that there are many definitions or connotations for the word
stress in everyone’s life. Eastern philosophies said that stress is the loss of inner peace. The western
culture said that stress is the loss of control in one’s life. But, in general term, stress means any
changes that affect the person’s life experiences whether it is good or bad. It can affect the mind,
body and spirit (Seaward, 2015).
Key Learning Point: I have learned that there are three types of stress: eustress, neustress, and
distress. Eustress is the good stress. Neustress is any kind of information that is unimportant. Distress
is a very dislike negative perspective that promotes a constant feeling of fear or anger (Seaward,
2015).
Key Learning Point: I have learned that stress can affect the mental, physical, emotional and
spiritual well-beings. Mental well-being can collect, gather, recall, and communicate the information
to the mind. Physical well-being is having a significant body functioning of the eight physiological
system. Emotional well-being has ability to control, feel and express all emotions. Spiritual well-
being has a stronger or higher beliefs system in the consciousness mind (Seaward, 2015).
Unit
1
3

Self-Assessment Exercise:
My Unit 1 Self-Assessment exercise, I have learned about my complete wholeness of my mandala that I need
slow down and enjoy life. I need to stop and smell the roses. I need not to be hard on myself. Be thankful
and to have much gratitude for what I have right now like, family, a husband, children, friends, a job, getting
an education to improve my career in health and wellness. Within the circle of my mandala, there are four
emphasizing components of my mental, spiritual, physical and emotional wellbeing that are importance to my
total wellbeing. Provide a summary of the exercise to include in the resource guide (Seaward, 2015).
Journal Writing:
Unit One Journal Writing
Complete the Journal Assignment entitled: “How Stressed Are You?” Directions are found on
pages 11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1
through 10 for the start, midway, and end. You will use this Journal Assignment as a way of mapping
your stress throughout the course. Keep it handy and refer back to it often.
Situation Start Midway End
Marriage problems 8 5 0
Harassments on the job 9 6 2
Finances or money issues 9 6 4
School studies and homework 7 4 0
Housework 5 2 0
Cooking 4 2 0
Being a parent 3 1 0
Trouble sleeping 4 2 0
Bad News 4 2 1
Diet and Exercise 3 1 0
(Stahl & Goldstein, 2010).
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Unit 2: The Physiology of Stress
Key Learning Point: I have learned that psychophysiology is a fundamental study of the mind-body
connection, a person’s thoughts and perceptions can affect all aspects of physiology. In the
psychophysiology studies, the relationship of the mind-body connection can affect an individual’s
health and well-being (Seaward, 2015).
Key Learning Point: I have learned that the physiology of stress has three systems, the nervous
system, the endocrine system and immune system. The nervous system has two parts, the central
nervous system that is the brain and spinal cord and the peripheral nervous system which made up of
all neural pathways to the extremities. The endocrine system has many glands in the body that control
the metabolic functions. The immune system is effect by the cortisol level which lower the white
blood cells that can cause the decrease in the immune system that might developed an illness or
disease (Seaward, 2015).
Key Learning Point: I have learned that the neuroendocrine pathways have intermediate stress
effects and prolonged effect of stress. The intermediate stress effects caused by the hormonal
response that triggered by the neural aspects of the adrenal medulla. The prolonged effect of stress is
Unit
2
5

the hormonal effect that may take a couple days or a week to ultimately recognized as the initial
stress response (Seaward, 2015).
In Unit 2 Self-Assessment Exercise, I have learned about the neuroscience that is the study of how the
nervous system works (Department of Neuroscience, 2015). Second, I learned neuroplasticity that is the
brain ability to reorganize or to create new neural or nerve cell pathways to adapt, as it needs (Team
Neuroplasticity, 2010). Third, the five diseases that occur the nervous system is affected by stress are
coronary heart disease, cancer, Type II diabetes and AIDS. One illness that lowers the immune system that is
caused by stress is the common cold (Seaward, 2015).
Journal Writing:
Unit Two Journal Writing Assignment
Complete the Journal Assignment entitled, Explore: How is stress or anxiety affecting your
life? Directions are found on pages 33 through 35 of the Mindfulness workbook. Upon completion of
this Assignment, you will take the first step toward greater well-being and become aware of how
stress is impacting your life. This should be a minimum of two full pages.
How is stress or anxiety about people affecting your life?
My relationship with my husband is on the rocks. I tried almost everything to make our
relationship work. Our communication is very little. My husband does not talk to me like he used to
do. Our passion is fading away, and he is not romantic to me like when we were first talking to each
other almost four years ago. I am so overwhelmed and stress. I am so depressed that I feel like our
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marriage is ending. I cry a lot because I want our marriage to work. Sometimes, I can’t focus doing
my school work because I am under a lot of stress on my marriage. But, I believe it is going to work
out if we get some counseling.
How is stress or anxiety about work affecting your life?
I have worked at my retail job for almost four years now. Over the years, I have been harassed
by my co-workers, team leader, and management. But, last year it got worse because they want
somebody like, their family members or friends to work in my place. They harass me every time
whenever I go to work. I always tried to be kind and good to them but, they laugh, mock and harass
me even more because I am Christian, and I don’t act like them. My motto is to treat people as I want
to be treated or bless people who are against me. Conquer evil with good. It seemed the stress and
harassment from my job won’t stop. It is like they are trying to steal my joy away. But, I keep on
going and attempting to find a better job. If the harassment is getting worse, I must report this to the
human resource department.
How is stress or anxiety about the world affecting your life?
Watching the negative news on television always make me feel down. I tried not to look at the
news over an hour. So, I watch the local news for thirty minutes and national news for thirty minutes.
I know the news can keep me inform about what are happening in my state and the world. In the past,
I used to look at the news all time, and it has influenced my outlook on the world in the negative way.
But now, I try not to watch less news to stay more positive.
How is stress or anxiety about food and eating habits affecting your life?
Yes, stress and anxiety about food and diet does affect my life. Whenever I am stressed or
depressed, I usually overeat my meals, eat chocolate candies and chocolate ice cream. Sometimes,
when I am overwhelm, I do a detox to cleanse my body. I drink an organic herb tea or drink a lot of
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water. Also, I juice organic vegetables or fruits and try to do more exercise, meditate, pray, talk to
people, listen to music, read spiritual books or watch funny movies.
How is stress or anxiety about sleep and sleeplessness affecting your life?
Whenever, I go to bed or sleep; I listen to my favorite meditation CD. It relaxes my mind and
helps me to sleep. My night rituals are to read and study the Bible. Memorizes Bible’s scriptures and
says or write positive affirmations. I say and write my gratitude of my life and pray to God. Then
close my eyes, meditate and listen to the meditation CD to help me to sleep.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I usually exercise for 30 minutes daily but sometimes exercise for an hour. Whenever I am
stress, I do mindfulness walking in my neighborhood, the park or the mall. Also, I go to my treadmill
and walk for 30-60 minutes daily. But, sometimes I go to the gym and do water aerobics. It also helps
me to relax. Plus, dancing, kickboxing, and yoga helps me to relax too. But sometimes, when I am
feeling down; I don’t exercise.
So, stress does affect my life. I try to think more positive and learn to release any negative
stresses that are harming my wellbeing. But, sometimes I fail trying to manage my stress like
overeating, eating unhealthy foods, feeling bad about myself, feeling withdrawn or negative about
myself or other people and not exercising. But, I tried different positive techniques to help me feel
good about myself and other people to have less stress in my life. I try to read more positive books.
Also, I say or write positive affirmations. Plus, I attempted to be kinder to others and myself. I pray
and talk to other people about my problems, exercising, meditating, eat more healthy foods, watch
funny movies, look at a fewer negative news at home and around the world. I am only human and I
will have stresses in my life. But, I can learn how to control my negative pressure by loving myself.
Also, I try to take good care of myself. Like, exercising, meditating, praying, eating healthy foods, be
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thankful, being a blessing to myself and other people and lastly, let go and let God (Stahl &
Goldstein, 2010).
Unit 3: Psychology of Stress
Key Learning Point: I have learned that according to Sigmund Freud, the ego is part of human’s
psyche that cause stress response when threatened. Also, it protects and defends the ego against all
enemies. Defense mechanisms are the ego’s unconscious thinking patterns that decrease pain or
increase pleasure. There are six defense mechanisms, denial, repression, projection, rationalization,
displacement and humor (Seaward, 2015).
Key Learning Point: I have also learned that according to Sigmund Freud, catharsis is another form
to release emotions or purification of the emotional state. Catharsis, release emotions through crying,
yelling, laughing and others (Seaward, 2015).
Key Learning Point: I have learned that there are twelve-step programs that are creative anger
strategies that can control anger. The twelve steps are: 1. Know your anger style. 2. Learn to watch or
Unit
3
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monitor your anger. 3. Learn to reduce your anger. 4. Learn to gain an advantage over anger. 5. Get
comfortable and express your feeling. 6. Plan ahead. 7. Start a support system. 8. Start realistic
expectations of yourself and others. 9. Learn problem-solving techniques. 10. Stay in shape in your
mind, emotional, body and spirit or well-being. 11. Turn complaints into the request. 12. Forgive
yourself and others to make past anger pass (Seaward, 2015).
In Unit 3 Self-Assessment Exercise, I have learned that Tibetan culture influenced by the Buddhism religion,
philosophy and practices. In the Buddhist perspective of stress, we must let go the desires of expectations,
conditions, fear that identified as the false self or the ego-driven self. Next, I have learned that the theorists
views of Freud, Jung, Kubler-Ross, Frankl, Dyer and Buscaglia. It has a common ground on the beliefs. That
the mind used a coping process to handle stress in a defenses mechanism but, it became evident that self-
awareness was crucial to surpass using the defensive mechanism and into more resolution realm. Third, I
have learned that there are several ways to manage and to overcome the fear the most common one is to
confront it at some level. Lastly, I have learned that a person can improve their communications style Like,
speaking straight forward, improving vocabulary, using better language skills for their listening audience.
Attack issue instead of people and avoid putting others on the defensive. Please don’t ask a person tell your
thoughts and feelings to a third party and don’t give too much information because the attention span of an
individual is short (Seaward, 2015).
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Journal Writing:
Unit Three Journal Writing Assignment
Complete the Journal Assignment entitled: Five-Minute Mindful Breathing and Bringing
the Eight Attitudes of Mindfulness into Your Life. Directions are found on pages 45 and 46 of the
Mindfulness workbook. Upon completion of this Assignment, you will begin to understand the
importance of making them a part of your daily life. See what changes occur in relationships with
yourself and others around you. This should be a minimum of one full page. Take some time to
write about whatever you came up for you mentally, emotionally, and physically when doing this
practice for the first time.
First, I thank myself for doing this mindfulness meditation during one of my most stressful
time in my life. It has been a very stressful week with my daughter being sick and my scared with
sleep apnea and my diabetes. Also, the continuing harassment from work and the feeling of the
aloneness of my husband not being here with our family. I thought this week that I was going to die
because I felt my heart stopped two times, but the doctor said it was sleep apnea and that my body did
not get enough oxygen. Also, my blood sugar level was high. I am grateful that I am still alive. I have
gained 50 pounds since last year. I was on the right path about two years ago. I was losing weight,
eating low carbs meals, and I was exercising almost every day. I need to get back on the right track
and to start living the healthy lifestyle again. This mindfulness meditation was a great reminder to
focus on the present moment and be grateful that I am still here to breathe in oxygen into the body and
breathe out carbon dioxide out of my body. This mediation was great for me to take this time to be
mindful of the beautiful blessings in my life. In this meditation, I was focusing on my awareness of
my breath. I was taking a slow and deep breaths. I became more relax with every slow and deep
breaths. It felt like time stands still and while I was focusing on the present movement. For a short
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period, I was not worrying about my problems and health concerns. I felt one with every breath and
the universe. This mindfulness meditation was excellent for the soul, mind and body (Stahl &
Goldstein, 2010).
Summary
Overall, the mindfulness meditation was very simple and easy. It is great for beginners because it was
short and simple. I like it a lot but, I wish it were longer. This meditation was a beautiful reminder
that I can be mindful every day and every moment. I can stop and listen to my breaths everywhere I
go and do. So, I can be aware and thankful for every present moment. I know that every mindfulness
meditation can help me to focus on what is important in my life and goals.
Unit 4: Personality Traits and the Human
Spirituality
Key Learning Point: I have learned that the personality is a make-up of several traits like Type A
(aggression), Type D (Depression) and others. Also, it is a make-up of characteristics, behaviors or
actions, expressions, feelings and moods (Seaward, 2015).
Unit
4
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Key Learning Point: I have learned that even today the spiritual hunger is growing in numbers.
Many are looking outside the box of traditional religions and explore their own spiritual path
(Seaward, 2015).
Key Learning Point: I have learned that behavior can be a component of personality. The factors are
values, abstract constructs of importance, attitudes, perceptions came from values, and behaviors,
conscious and unconscious actions based on attitudes and perceptions (Seaward, 2015).
In Unit 4 Self-Assessment Exercise, I have learned the meaning of both low and high esteems. Also, “The
Six Pillars of Self-Esteem.” By Nathaniel Branden. Also, I have learned how the relationships, values, and the
meaningful purpose in life that are affected by stress. Plus, my perspective on the differences between values,
attitudes and beliefs. Lastly, I learned the Prochaska’s Stages of Change Model that are Precontemplation,
Contemplative, Determination, Action, Maintenance, and Relapse stages. All of these phases are the process
of achieving our goals in life (Seaward, 2015).
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Journal Writing:
Unit Four Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Identifying Emotions in the Body.
Directions are found on pages 74 through 77 of the Mindfulness workbook. Upon completion of this
Assignment, practice taking a moment to mindfully tune into your body and discover any physical
sensations associated with strong emotions. This should be a minimum of three full pages.
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
APPREHENSION: I feel trap in my mind about my job because it is hard for me to get another job.
People at my job harass me because I am a Christian. Also, because I am a nice and quiet person.
Plus, I don’t act like them because I don’t gossip and start trouble.
ANXIETY: I feel very worry in my heart and mind because I am afraid that I might die in sleep. Also,
I may have sleep apnea. Plus, I am overweight, and my diabetes are not under control yet. I am afraid
that my marriage will end soon.
DISTRESS: I am very distress right now in my life. My whole body tried.
EDGINESS: I feel like sometimes that I am going to have a nervous breakdown. Sometimes, I can’t
handle life very well. My mind is thinking too much. I am so stressed out.
PANIC: I sometimes panic when I feel like I am losing oxygen in my body, and I can’t catch my
breath. Also, I worried a lot.
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CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
Uncertain: I am very uncertain about my marriage and my health. I need to control my weight and
diabetes before it is too late.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
FRUSTRATION: I am very frustrated about my marriage, job, school, and health. I am scared that I
might fail my classes, marriage, and health. My whole body tried.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
ANGUISH: I feel the pain that I might lose my husband. My whole body ache. Also, my heart aches.
DESPAIR: I feel no hope in my marriage. I feel sad my heart aches.
DISAPPOINTMENT: I feel disappointment in my marriage. My mind is gloomy.
GRIEF: I feel sad because my dad died, and I wished that he was here to help me out. I miss my dad
very much. He was my best friend. He was a magnificent man and father. My heart cries for him.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
HUMILIATION: People at work harass and mock me. It makes me sick to my stomach.
REGRET: I expressed regret that I made friends at work because they pretended to be my friends.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
AFFECTION: I have love towards my family. I feel the love from my family and friends. My heart
filled with their love.
CARING: I love caring for my family, friends, and needy people. My heart and soul love to help
people.
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COMPASSION: I am very compassionate towards my family, friends and needy people. My heart
and soul are very joyful in helping people.
DESIRE: My heart desire is having my family back together again.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
AMUSEMENT: I have so much joy and laughter whenever I watched funny movies and shows. Also,
whenever my whole family is going to the fair or amusement park. I feel joyful in my heart.
BLISS: I feel so bliss whenever I go to church, concerts, movies, sports arena, hiking, camping,
vacation, and amusement park with the family. My heart and soul feel blissful.
ENJOYMENT: I enjoy being with my family and friends. It makes my heart and soul truly happy.
Overall, right now, I am in a depressive state of mind because of my marriage problems,
health concerns, behind in school work, unsatisfied with school grades, and harassment from my job.
But, I am trying to do my best in these circumstances. My mind, body, spirit and soul does work
together whenever I am thinking something good or bad. My thinking or emotions does affect my
health concerns and daily activities (Stahl & Goldstein, 2010).
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Unit 5: Dealing with Stress: Coping Strategies
Key Learning Point: I have learned a theory called information-processing model that explain how
our mind processes information. It tells about how we see or perceive objects, forms, living things,
animals and people by using sensory information, for better or worse (Seaward, 2015).
Key Learning Point: I have learned that toxic thoughts are the result of negative thinking or
perceptions of a low self-esteem individual. Most toxic thoughts began in early childhood years when
a person experience something negative (Seaward, 2015).
Key Learning Point: I have learned that we can reframe our negative self-talk or thoughts into a
more positive ways of thinking. We can choose our thoughts by focusing on the positive. Also, we
can learn how to cope with life challenges by having a support system (Seaward, 2015).
Journal Writing:
Unit Five Journal Writing Assignment
Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry for Stress and
Anxiety. Directions are found on either pages 58 through 60 or 119 through 121 of the Mindfulness
workbook. Upon completion of either practice, take a moment to reflect on whatever came up for you
Unit
5
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mentally, emotionally, and physically. This should be a minimum of two full pages. Take some time to
write about whatever came up for you mentally, emotionally and physically when doing this practice
for the first time.
On Wednesday, April 1, 2015; I have started my morning with a walking meditation exercise.
I got my MP3 CD Player to play and listen to track five about the walking meditation exercise. The
morning weather was a little bit chilly but, it was a beautiful morning to do this exercise. I listen to the
CD very carefully. First, I stood and observed the feelings of my body. I felt the hard pressure from
my shoes standing solidly on the concrete sidewalk. Then I looked around my neighborhood and
noticed that ground has some moisture from previous rain. The grass was dark green and light brown
from last year. I don’t see anything blooming yet. Then I noticed my flowers’ leaves were spouting
out but, not the flowers yet. The trees didn’t have any leaves on the branches. Next, I took a deep
breath and smelled the fresh air with moisture in it. I tasted my strawberry gum in my mouth. I heard
the birds singing in the air and also in the trees. I heard and felt gentle breezes in the air. My spirit and
mind felt relax. I felt happier by observing Mother Nature’s creations. Also, human-made creations
like houses, streets, sidewalks and cars were peaceful because it was early in the morning. Next, I
noticed my thoughts and emotions. I tried so hard not to focus on my problems. So, I focused on the
sunrise and released my problems to the universe.
Next, I started to walk mindfully, and I focused on the shift of my weight to left leg and to lift
my right foot up. As I walked forward, I placed my right foot down onto the hard concrete sidewalk.
Then I focused on the shift of my weight to the right leg and lift of my left foot up. As I walked
forward, I placed my left foot down onto the hard concrete sidewalk. Then I being think about my
weight problem that I should start all again to try to lose weight and to control my diabetes. I have
tested my blood sugar level before I exercise, and it was a little bit high. So, I took my diabetes oral
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medication before exercise. Also, I ate a low carb breakfast; white scrambled eggs with veggies,
turkey bacon, a small orange and green tea. I felt this was a good meal, and I hope that my blood
sugar level won’t go low. But, in case I brought some glucose tablets to bring my blood sugar level
back to normal.
Then I started to walk slowly and to focus on my soles, heels and toes hitting on the hard
concrete sidewalk. As I was walking, I felt free and grateful that I am alive. My body moves swiftly
along with my arms swing back and forth. This experience was incredible. I just love mindfulness
walking meditation. It helped me to focus the now moment or the present moment.
Also, it helped me to stop worrying about my problems in that present moment. I am free with Mother
Nature in my small town suburban environment. I am so aware and alert of my whole being and my
surroundings. I continued to walk one step at a time until the end of track 5. Then I turned around and
continued to walk the mindfulness meditation along the sidewalk of my neighborhood. Then I turned
and returned to the one step at a time mindful walk meditation until I reached home. I felt happier
after completing my mindful walk meditation (Stahl & Goldstein, 2010).
This mindfulness walk meditation was very amazing. Even though, I have done mindfulness
walk meditation before in the past. It was a refresher course on focusing the present moment and not
worrying about the current problems of my life. I felt so alive, grateful, peaceful and one with the
universe. Every step that I took was a reminder that I can accomplished my goals at one step at a time.
I needed to relax and enjoyed the moment that I am in now. At this moment, I can let go my problems
and released it to the universe. While my problems can take care itself because God or the universe is
in control.
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Unit 6: Relaxation Techniques 1: Breathing,
Meditation, and Mental Imagery
Key Learning Point: I have learned that diaphragmatic is an easy relaxation technique that anyone
can do it. A person can breathe in and out and feel the rise of their lower stomach rather than their
throat area (Seaward, 2015).
Key Learning Point: I have learned that most people breathe twelve to sixteen per minute. If the
individual is very relaxed, they can breathe three or four breaths at a time (Seaward, 2015).
Key Learning Point: I have learned that there are three steps of diaphragmatic breathing: assume a
comfortable position, concentration, visualization. To get the most out of diaphragmatic breathing
techniques, a person must practice with proficiency daily (Seaward, 2015).
In Unit 6 Self-Assessment Exercise, I have learned that diaphragmatic breathing is the most effective
relaxation technique because it is easy and reduce stress quickly. Also, the diaphragmatic breathing’s three
Unit
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steps techniques help the person to stay calm, focus and visualize on objects or people to help them to
remain in the relaxing state during the relaxation technique. Plus, I have learned that meditation have
significant effects on the mind and the body. It decreased the resting heart rate and lower blood pressure
rate. Plus. It decreased the resting ventilation, inner peace, reinforce positive self-esteem, positive outlook on
life. Also, it Increases concentration or greater focus, calmness, relaxation, feeling of oneness and increased
well-being. Lastly, I have learned three ways to visualize imagery like, tranquil natural scenes, behavioral
changes and internal body images (Seaward, 2015).
Journal Writing:
Unit Six Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are found
on pages 151 through 153 of the Mindfulness workbook. Upon completion of this Assignment,
practice identifying unkind messages you send to yourself and turn it around with positive
affirmations. This should be a minimum of two full pages. Mindful of how you interact with yourself?
Sometimes, I have very negative thoughts. Like, I am too fat, my husband doesn’t want me. I
am not desirable, I am not sexy enough, I am not smart enough, I can’t get anything right, I am slow, I
am not a fast typist and other things. The negative thoughts that I am sometimes thinking, I would not
talk negatively towards my family and friends. But, sometimes I talked negative towards my husband,
and he does not like it. He wished that I spoke more positive towards him and myself. These negative
thoughts increase my stress, anxiety, and unhappiness. Sometimes, I can be very depressing because
of my marriage and my job. My body is also effect by my negative thoughts. I get exhausted easily
and my whole aches especially my back, shoulders, neck, legs and head. I get a lot of headaches
because of negative thinking and stress.
Seeds of suffering?
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If I watered my seeds suffering, I would be kinder to myself instead of being too critical of
myself. I would love myself more and think more positive towards myself and others. I wished that I
can attend Unity church, a new thought church that mixed Western and Eastern philosophies with the
mind, body and spirit connection. This spirituality helped me a lot in the past with positive
affirmations every day that helped me became a more confident person. I need to go to church again.
So, I can be around more positive and supportive people besides my family.
Day-to-day life feelings of resentment?
Well, my team leader is a difficult person. Sometimes, she pretends to be nice to me and then
she mocked, harassed and talked about me in front of my face and behind my back. Then she gathered
with her friends, and they all trying to figure out a way to make me quit my job. So, they can get
another person to replace my job. I am always will be kinder to her. The more I am nice to her and the
more she is mean to me. The only positive quality that she is that she is a hard worker but, she
disrespect me every day.
Reflection on writing?
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Overall, this exercise helps me to be not hard on myself. Even though, people may not like
me. Above all else, I must love myself more and not caring about of what people might think of me. I
must treat people as I want to be treated. If the people don’t like me just forget about it and move on.
I must be kinder and compassionate toward myself and others. I must focus on the positive and not
the negativity in my life. I need to be more grateful that I am still alive in this beautiful world to learn
life’s lessons (Stahl & Goldstein, 2010).
Unit 7: Nutrition and Stress
Key Learning Point: I have learned that there are six types of physical exercise, cardiovascular
endurance, muscular strength, muscular endurance, flexibility, agility, power, anaerobic exercise.
Also, physical exercise is excellent for our bodies and health. It decreased our resting heart rate,
resting blood pressure, muscle tension, improve our quality of sleep, increased our immune system
from colds and other illnesses and reduced cholesterol and triglyceride levels. Also, physical exercise
can reduce stress (Seaward, 2015).
Unit
7
23

Key Learning Point: I have learned that All-or-None Conditioning principle or FITT principle has
four factors that can improve an individual’s physical exercise. The factors are frequency, intensity,
time and type of exercise (Seaward, 2015).
Key Learning Point: I learned that when a person has stress, their body produced cortisol that
makes the person eat foods or craves for more foods. Eating a lot of foods cause the person to be
overweight or obese and the person may have health problems (Seaward, 2015).
In Unit 7 Self-Assessment Exercise, I did a sitting meditation and listen to meditation CD, which I followed
along to relax my mind and body. The meditation was an eye opener that I can shift my mind into a more
positive focus and just take life as one day at a time. Also, to live life in the present moment and be thankful
for what I do have. I will practice more meditations in my life because it helps me to relax and focus on my
goals more (Stahl & Goldstein, 2010).
24

Unit 8: Physical Exercise and Activity
Key Learning Point: I have learned that yoga means the union of the mind, body and spirit. There
are five yogic paths. First, the Karma Yoga (the path of action). Second, the Bhakti Yoga (the path of
devotion). Third, Jnana Yoga (the path of knowledge). Fourth, Kundalini Yoga (the path of spiritual
awakening). Fifth, an American version called Hatha Yoga (the path of physical balance) (Seaward,
2015).
Key Learning Point: I have learned that Tai Chi ch’uan is a relaxation technique from China that
successful movements that put the person’s body into harmony with the universal energy that is the
Chi. Chi is the energy of the universal life force that surrounds and permeates everything (Seaward,
2015).
Key Learning Point: I have learned that Qigong is a Chinese energy exercise. That is leaded by the
Qi or Chi (the energy force) throughout the body to brings healing and balance to an individual’s
energy. This exercise also reduces stress and promotes calmness (Seaward, 2015).
Unit
8
25

Self-Assessment Exercises:
In Unit 8 Self-Assessment Exercises, I have learned how to figure out a proposal plan for my workplace. To
create a program that will reduce stress in the workplace for all employees and including employers, if they
want to reduce stress too. I have set up ideas for my proposal programs like mind and body practices in the
workplace. Also, I have estimated the cost of equipment in the meditation and exercise rooms. Plus, the total
cost of the program (Seaward, 2015).
Journal Writing:
Unit Eight Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Creating Connection. Directions are found on
pages 161 through 163 of the Mindfulness Workbook. Upon completion of this Assignment, practice
developing these qualities in building stronger and healthier relationships.
This should be a minimum of one full page.
The person that I imagine with six qualities is my older brother. He is a great person with high
qualities. He is very close to my heart and an excellent big brother. So, I closed my eyes and imagined
looking at and interacting with my brother. Also, I focused on those six qualities below this word
document and typed it out.
OPENNESS: My brother is a very private person, but sometimes he does open up to me whenever it
is serious problems. Most of time, he is a close person, and he doesn’t like to talk about his problems.
He wants everybody be happy and not worrying about problems. But, he has an openness attitude
whenever he tries new things or adventures.
EMPATHY: My brother and I do feel empathy for each other, family members and close friends. We
always have compassion toward one another. Most of the time, we know each other struggles in life
26

the good times and sad times. My brother always tries to help me out whenever things are bad. He sits
and talks to me whenever I feel down. He always encourages and cheers me up.
COMPASSION: My brother is a compassionate person. He always gives to charities, help family
members and friends. Almost four years ago, we lost our dad from cancer. That was a painful event
and everyone that knew our father were grieving in their way. My brother took it hard because he was
close to our dad, and he named after our father. The whole family was sad, and we tried to encourage
each other by imagining that dad was in a better place without pain and suffering. Our dad is in
heaven, and he is watching and protecting us. So, we are all compassionate to each other during our
father’s death.
LOVING-KINDNESS: I remembered when my brother lost his first girlfriend. He was broken
hearted that he quitted talking to women for a while. So, I tried to cheer him up and gave him loving
kindness by encouraging him that there were plenty of women out that would love to date him. Also,
he gave me loving kindness when my marriage was falling apart.
SYMPATHETIC JOY: My sympathetic joy for my brother is when he got a promotion from his job
and got a higher pay raise. He has been with that company almost 25 years, and his employer loves
his hard work over the years that he grants him a higher status in the business. He also has
sympathetic joy over me attending college to get my degree in health and wellness.
EQUANIMITY: My brother has equanimity towards everyone that knows him well. He also has great
respect towards others and even strangers. Everyone needs love and kindness to make it in this world.
Summary: In a reflection of my brother’s six qualities in openness, empathy, compassion, loving-
kindness, sympathetic joy and equanimity makes him a very caring person and unselfish. He always
thinks of others and sometimes he forgets himself. Just by having my brother in my life; makes me a
27

better person. Those six qualities that my brother has made me realized that there is goodness in world
(Stahl & Goldstein, 2010).
Unit 9: Applying Stress: Critical Issues for
Management and Prevention to your
Professional Life
Key Learning Point: I have learned that if a person perceived a problem that seemed like threat or
fear, they would use the common coping technique called information seeking. A person may start
searching for more detailed information about the problem to increase the awareness of it (Seaward,
2015).
Key Learning Point: I have learned another coping technique that has are two approaches to using
social orchestration. First, it alters an individual’s environment by changing the stress-producing
factors. Second, modify the entire person’s stress-producing environment that the path is least
resistance (Seaward, 2015).
Unit
9
28

Key Learning Point: I have learned that forgiveness is one the greatest coping technique for anger-
related stressors. It alters the attitude of an individual to release the pain from people that has hurt
them. So, that the person can heal and move on for their benefit (Seaward, 2015).
Additional Information
Primary Sources:
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Boston, MA: Jones and Bartlett Publishers.
An excellent book about the principles and strategies to manage stress, health and well-being
(Seaward, 2015).
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
29

A workbook about how to reduce stress by using mindfulness exercises and meditations (Stahl &
Goldstein, 2010).
Secondary Sources:
Davis, E. (2015). HW410-01 Stress Critical Issues in Management and Prevention Seminar 3. Kaplan
University. Retrieved from Doc Sharing.
A Power Point presentation of Psychology of Stress, Stress Emotions and Stress Reduction Practice
(Davis, 2015).
Moninger, J. (2015). 10 Relaxation Techniques that Zap Stress Fast. WebMD. Retrieved from
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-
spot
An article by Jeannette Moninger talks about how to reduce stress with ten relaxation techniques.
Department of Neuroscience. (2015). About Neuroscience: What is Neuroscience? Georgetown
University Medical Center. Retrieved from http://neuro.georgetown.edu/about-neuroscience
A website that discussed the meaning of neuroscience. Also, the functions of the nervous system
(Department of Neuroscience, 2015).
Team Neuroplasticity. (2010).What is Neuroplasticity? Cutting Edge Research. Comprehensive
Answers. Retrieved from http://www.whatisneuroplasticity.com/
A website that discussed the meaning of neuroplasticity and how the brain produced new nervous
cells (Team Neuroplasticity, 2010).
30

References
Davis, E. (2015). HW410-01 Stress Critical Issues in Management and Prevention Seminar 3. Kaplan
University. Retrieved from Doc Sharing.
Department of Neuroscience. (2015). About Neuroscience: What is Neuroscience? Georgetown University
Medical Center. Retrieved from http://neuro.georgetown.edu/about-neuroscience
Moninger, J. (2015). 10 Relaxation Techniques that Zap Stress Fast. WebMD. Retrieved from
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot
Team Neuroplasticity. (2010).What is Neuroplasticity? Cutting Edge Research. Comprehensive Answers.
Retrieved from http://www.whatisneuroplasticity.com/
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Boston, MA: Jones and Bartlett Publishers.
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
31

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