The document is a resource guide for a course on stress management and prevention. It includes 10 units that provide key information on topics like the physiology and psychology of stress, coping strategies, breathing techniques, nutrition, and applying stress management to professional life. Each unit also lists relevant exercises, such as a personal stressor inventory, and journal writing prompts for students to apply what they learned. The overall aim of the guide is to educate students on stress and equip them with tools for managing and preventing stress in their daily lives.
This document provides an overview and resource guide for a stress management and prevention program with 9 units. The units cover topics like the nature of stress, physiological effects of stress, psychological stressors, stress-prone and resistant personalities, coping with stress, meditation techniques, lifestyle factors like diet, exercise, and sleep, and applying stress management professionally. The guide includes discussions, exercises, and tools to help learn about and manage stress more effectively.
The document is a resource guide for a stress management and prevention program. It covers various topics related to stress including the nature of stress, physiology of stress, psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management to professional and personal life. The guide provides information, exercises, and journal writing tools on each topic to help participants learn about and manage stress.
This resource guide provides information on stress management and prevention over 8 units. The units cover topics such as the nature and physiology of stress, psychology of stress, personality traits and spirituality, coping strategies, relaxation techniques, nutrition, and physical exercise. Each unit includes key information to remember, resources like exercises, and suggestions for journal writing on the topics. The exercises and journal prompts are designed to help the reader better understand their own stressors and stress response in order to implement effective coping and prevention strategies.
This document is a resource guide for a stress management and prevention program consisting of 10 units. The guide covers topics like the nature of stress, how stress affects the body, behaviors and emotions related to stress, personality and spirituality, techniques for dealing with and coping with stress, relaxation techniques, and nutrition and stress. Each unit provides information to remember, exercises, and journal writing prompts to help participants understand stress and learn skills for managing it.
Guide template stress reduction class unit 9 final project hw 410Juliann Gates
This document provides an outline for a stress management and prevention program resource guide. It includes 10 units that cover various topics related to stress such as the physical, emotional, and psychological effects of stress. Each unit includes resources like exercises and articles on the topic as well as journal writing prompts for students. The guide aims to help students understand stress and learn techniques to better manage and prevent stress in their daily lives.
This document is a resource guide for a Kaplan University course on stress management and prevention. It includes 10 units that provide information, exercises, and journal writing prompts on various topics related to stress such as the physiological effects of stress, personality types, coping mechanisms, and applying stress management to professional life. The guide also provides additional reference materials on stress for further learning.
This document provides an overview and outline for a stress management and prevention resource guide. It covers various topics related to stress including the nature of stress, how stress affects the body, different types of stress personalities, cognitive restructuring techniques for managing stress, and applying stress management strategies to professional life. The guide includes information on stress-related concepts, exercises, and suggestions for journal writing activities for each topic area.
This document provides an overview and resource guide for a stress management and prevention program with 9 units. The units cover topics like the nature of stress, physiological effects of stress, psychological stressors, stress-prone and resistant personalities, coping with stress, meditation techniques, lifestyle factors like diet, exercise, and sleep, and applying stress management professionally. The guide includes discussions, exercises, and tools to help learn about and manage stress more effectively.
The document is a resource guide for a stress management and prevention program. It covers various topics related to stress including the nature of stress, physiology of stress, psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management to professional and personal life. The guide provides information, exercises, and journal writing tools on each topic to help participants learn about and manage stress.
This resource guide provides information on stress management and prevention over 8 units. The units cover topics such as the nature and physiology of stress, psychology of stress, personality traits and spirituality, coping strategies, relaxation techniques, nutrition, and physical exercise. Each unit includes key information to remember, resources like exercises, and suggestions for journal writing on the topics. The exercises and journal prompts are designed to help the reader better understand their own stressors and stress response in order to implement effective coping and prevention strategies.
This document is a resource guide for a stress management and prevention program consisting of 10 units. The guide covers topics like the nature of stress, how stress affects the body, behaviors and emotions related to stress, personality and spirituality, techniques for dealing with and coping with stress, relaxation techniques, and nutrition and stress. Each unit provides information to remember, exercises, and journal writing prompts to help participants understand stress and learn skills for managing it.
Guide template stress reduction class unit 9 final project hw 410Juliann Gates
This document provides an outline for a stress management and prevention program resource guide. It includes 10 units that cover various topics related to stress such as the physical, emotional, and psychological effects of stress. Each unit includes resources like exercises and articles on the topic as well as journal writing prompts for students. The guide aims to help students understand stress and learn techniques to better manage and prevent stress in their daily lives.
This document is a resource guide for a Kaplan University course on stress management and prevention. It includes 10 units that provide information, exercises, and journal writing prompts on various topics related to stress such as the physiological effects of stress, personality types, coping mechanisms, and applying stress management to professional life. The guide also provides additional reference materials on stress for further learning.
This document provides an overview and outline for a stress management and prevention resource guide. It covers various topics related to stress including the nature of stress, how stress affects the body, different types of stress personalities, cognitive restructuring techniques for managing stress, and applying stress management strategies to professional life. The guide includes information on stress-related concepts, exercises, and suggestions for journal writing activities for each topic area.
This document outlines a stress management and prevention program resource guide created by Myra Parran for Kaplan University. The guide contains 9 units that provide information on the nature, physiology, and psychology of stress as well as strategies for dealing with stress through coping mechanisms, relaxation techniques, nutrition, exercise, and applying stress management to professional life. Each unit includes information to remember, resources, exercises, and journal writing prompts. The overall document serves as a comprehensive resource for learning about stress and implementing a stress management program.
The document discusses how stress affects our bodies and minds, providing background on the sympathetic and parasympathetic nervous systems. It notes that stress costs the U.S. healthcare industry $190 billion annually and impacts many areas of life. The problems start when our sympathetic system stays constantly activated without allowing our parasympathetic system to return us to balance. Meditation helps manage stress by allowing us to recognize thoughts causing stress and change our responses to difficult situations. The document provides tips for getting started with meditation and dispels common myths.
1) The document discusses different types of stress including eustress, acute stress, episodic acute stress, and chronic stress.
2) It describes the fight or flight response triggered by stress and how chronic stress can lead to health issues like depression, diabetes, and heart disease due to an overactivated stress response.
3) The document provides tips for managing stress through tension-taming techniques like meditation, yoga, and deep breathing as well as lifestyle changes to prevent excessive acute and chronic stress.
This document is a resource guide for a course on stress management and prevention. It outlines 9 units that will be covered: the nature of stress, the physiology of stress, the psychology of stress, personality traits and spirituality, dealing with stress through coping strategies, relaxation techniques, nutrition and stress, physical exercise, and applying stress management professionally. Each unit provides information to remember, exercises, and journal writing prompts. The guide aims to help students understand stress on multiple levels and provide tools to better manage and prevent stress.
This document provides a resource guide for a stress management and prevention program. It contains 9 units that cover various aspects of stress including the nature of stress, physiology of stress, psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management to professional life. Each unit provides key information to remember, resources, exercises, and journal writing prompts related to the topic of that unit. The overall document serves as a comprehensive guide for learning about stress and techniques for managing and preventing stress.
Stress Management Program & Prevention GuideAgtovar85
This program provides detailed information regarding the following: the nature of stress, the physiology and psychology of stress, human spirituality, knowing how to be able to deal with stress. techniques to deal with stress, nutrition, physical exercise and how to deal with stress in the professional life.
Stress and stress management presentation by Dr. TSG Rudranath. It defines stress as the body's response to threatening or challenging events, and stressors as the stimuli that cause stress. It discusses the history of stress concepts and categorizes stressors. It also explains the general adaptation syndrome stages of alarm, resistance, and exhaustion when facing stressors. Effective stress management requires identifying stressors, selecting coping strategies like relaxation, and evaluating effectiveness. Yoga is presented as an effective stress management technique through asanas, pranayama, relaxation, diet, and meditation.
"The Stress Diary Journal is an effective Stress Management tool. It will tell you exactly: How you stress, When you stress, Who you stress with, What you are stressing about, How intensely you stress, and Why you stress. It will identify the patterns of your stress, it's causes and solutions to why you stress."
This invaluable tool will help you gain insight and self-understanding, improve your health, instil a healthier work/life balance, help you learn lifelong stress management skills and help you to effectively manage your stress. This Diary Journal is divided into 4 weekly sections for you to record, analyse and monitor your stress.
You will learn to know and review your initial appraisal, to stress or not, to be aware of the stress symptoms you are experiencing, to increase your understanding of how you react and respond to stress, be able to identify your stress triggers, to be alert to particular stressful situations and to understand your stress patterns. This will help you to easily identify negative behaviour patterns, to know the effect of stress on your life and health, to learn new coping skills, increase your self-management skills, develop inner control, effective goal setting, to overcome barriers and persevere to achieve the targets you are setting. Making coping with stress, easier. This purchase also entitle you to sign up for free stress management support and guidance at www.stressdiaries.com.
Neuroscience behind mindfulness seminole state collegeRomila Mushtaq
This document discusses the neuroscience behind mindfulness and mindful living. It describes how mindfulness meditation can help reduce stress and anxiety by modulating the hypothalamic-pituitary-adrenal axis and increasing levels of GABA in the brain. Studies show mindfulness techniques like yoga breathing, relaxation response, and mindfulness-based stress reduction can lower test anxiety and improve test performance in students. The document provides an overview of mindfulness programs and techniques.
Psychology can help understand stress and effective stress management strategies. The document discusses stress, its relationship to emotions, and psychology. It describes reasons people experience stress like challenges, exams, death, and relationships. The body's fight or flight response to stress can impact the nervous system, hormones, and heart health. Effective coping strategies include problem-focused approaches like addressing stressors, and emotion-focused approaches like social support. Managing stress is key to success.
Yoga and meditation have shown benefits in treating PTSD symptoms based on several studies. A pilot study found that patients assigned to yoga had greater decreases in PTSD symptoms of intrusions and hyperarousal than those assigned to dialectical behavior therapy. Yoga is thought to help by teaching patients to focus on bodily sensations and moderate arousal levels. The Veterans Administration has also implemented PTSD treatment programs utilizing yoga, meditation, and other mind-body practices.
Empowerment Magazine is a free quarterly online and print publication dedicated to promoting overall wellness and mental health resiliency for the Greater Sacramento.
Meditation and Mindfulness Report 2015Minae Nemoto
1) Meditation has numerous physical, mental, and social benefits including reducing stress hormones like cortisol, lowering blood pressure, reducing anxiety and depression, and improving brain function and memory.
2) Regular meditation practice of even just 10 minutes per day can help decrease one's vulnerability to stress and promote positive emotions. This allows individuals to approach challenges with greater strength and clarity.
3) Meditation involves focusing attention on breathing to calm the mind and increase oxygen in the bloodstream, boosting hormones like oxytocin that promote feelings of comfort and connection.
P horne hw99-unit 8 final-spiritual and physiological inventoryPeggy Horne
Doing a self diagnostic on a regular basis is important. This is easier than you think. I have listed some important questions along with an anonymous interview of answers. Be honest and see where you are.
Craig aronoff hw410 01 unit 9 resource guide project.docExploreroflife
This resource guide provides information on stress management and prevention. It is divided into 9 units that cover topics such as the nature, physiology, and psychology of stress. Each unit includes key learning points about the topic, recommended exercises, and journal writing prompts. The exercises and journal writings allow users to apply the information by reflecting on their personal experiences with stress. Overall, the guide aims to educate users about stress and provide tools to help cope with and prevent stress.
This document discusses how stress affects the brain and body and explores mindfulness and meditation as ways to manage stress. It summarizes that stress activates the body's fight or flight response through the autonomic nervous system and hormones. Prolonged stress can impair brain regions and exacerbate mental health issues. The document then outlines how mindfulness and meditation have been shown in studies to produce measurable changes in brain regions involved in stress and emotion regulation, allowing people to better manage stress and negative thought patterns. Regular practice can help people live more in the present moment and cope with stressors in a healthier way.
This document discusses stress, its causes and symptoms, and how yoga can be used for stress management. It defines stress as the physical and emotional strain caused by pressure from external demands. Stress can be positive or negative and has physical, emotional, and behavioral symptoms. The document outlines the physiology of stress and how it impacts the body. It then explains how various yoga practices like asanas, pranayama, and meditation can help reduce stress by stimulating the vagus nerve and parasympathetic nervous system to lower heart rate, blood pressure, and stress hormones. Practicing yoga can provide physical, mental and biochemical benefits to manage stress.
Yoga Nidra: as a Mindfulness Practise for Stress Reduction, Wellbeing and Pea...Praveen Kumar
Yoga nidra, or "yogic sleep", is a mindfulness practice that involves guided relaxation and awareness of bodily sensations. It aims to reduce stress and increase well-being and performance. The document discusses how yoga nidra cultivates mindfulness by focusing attention on the breath and alternating awareness between different parts of the body. Research shows it can decrease stress symptoms and increase skills like attention regulation. A typical yoga nidra session involves settling the body, focused breathing, mental resolutions, and guided awareness practices. It is said to activate the prefrontal cortex and reduce stress in the limbic system by descripting emotions symbolically.
This document outlines the contents of a stress management and prevention resource guide. It includes 9 units that cover topics such as the nature and physiology of stress, the psychology of stress, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management to professional life. Each unit provides key learning points on the topic, recommended exercises, and suggestions for journal writing activities. For example, unit 2 discusses the endocrine system's role in the stress response and how relaxation techniques can improve neuroplasticity in the brain. The exercises in this unit explore the immediate, intermediate, and prolonged effects of stress. The document encourages identifying sources of stress and learning about how the mind and body respond to threats in order to implement better stress prevention and management
This document outlines the contents of a stress management and prevention resource guide containing 9 units. The units cover topics like the nature and physiology of stress, the psychology of stress, personality traits, and strategies for coping with stress. Key learning points describe how stress is the body's response to threats and affects people physically and mentally. Chronic stress can result from unresolved anger or depression and lead to illness. While stressors come in many forms, social support and developing a positive mindset can help with coping. The document provides exercises, tools, and journal writing prompts for each unit to help learn about and manage stress.
This document is a resource guide for a stress management and prevention program consisting of 10 units. It provides information, exercises, and journal writing prompts to help participants understand and manage stress. The guide covers topics like the physiological effects of stress, communication barriers, spiritual well-being, and stress-prone personalities. Exercises include identifying stressors, tracking health metrics, and managing anger. Overall, the resource aims to educate about stress and provide stress reduction tools.
This document provides an overview of a stress management and prevention program resource guide created by Jeana Crosby for Kaplan University. The resource guide covers 9 units on topics related to stress including the nature of stress, the physiology of stress, psychology of stress, personality traits and human spirituality, coping strategies, relaxation techniques, nutrition and stress, physical exercise and applying stress management. Each unit provides key information to remember, self-assessment exercises, and prompts for journal writing. The overall document serves as a reference for learning about stress and strategies for managing and preventing stress.
This document outlines a stress management and prevention program resource guide created by Myra Parran for Kaplan University. The guide contains 9 units that provide information on the nature, physiology, and psychology of stress as well as strategies for dealing with stress through coping mechanisms, relaxation techniques, nutrition, exercise, and applying stress management to professional life. Each unit includes information to remember, resources, exercises, and journal writing prompts. The overall document serves as a comprehensive resource for learning about stress and implementing a stress management program.
The document discusses how stress affects our bodies and minds, providing background on the sympathetic and parasympathetic nervous systems. It notes that stress costs the U.S. healthcare industry $190 billion annually and impacts many areas of life. The problems start when our sympathetic system stays constantly activated without allowing our parasympathetic system to return us to balance. Meditation helps manage stress by allowing us to recognize thoughts causing stress and change our responses to difficult situations. The document provides tips for getting started with meditation and dispels common myths.
1) The document discusses different types of stress including eustress, acute stress, episodic acute stress, and chronic stress.
2) It describes the fight or flight response triggered by stress and how chronic stress can lead to health issues like depression, diabetes, and heart disease due to an overactivated stress response.
3) The document provides tips for managing stress through tension-taming techniques like meditation, yoga, and deep breathing as well as lifestyle changes to prevent excessive acute and chronic stress.
This document is a resource guide for a course on stress management and prevention. It outlines 9 units that will be covered: the nature of stress, the physiology of stress, the psychology of stress, personality traits and spirituality, dealing with stress through coping strategies, relaxation techniques, nutrition and stress, physical exercise, and applying stress management professionally. Each unit provides information to remember, exercises, and journal writing prompts. The guide aims to help students understand stress on multiple levels and provide tools to better manage and prevent stress.
This document provides a resource guide for a stress management and prevention program. It contains 9 units that cover various aspects of stress including the nature of stress, physiology of stress, psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management to professional life. Each unit provides key information to remember, resources, exercises, and journal writing prompts related to the topic of that unit. The overall document serves as a comprehensive guide for learning about stress and techniques for managing and preventing stress.
Stress Management Program & Prevention GuideAgtovar85
This program provides detailed information regarding the following: the nature of stress, the physiology and psychology of stress, human spirituality, knowing how to be able to deal with stress. techniques to deal with stress, nutrition, physical exercise and how to deal with stress in the professional life.
Stress and stress management presentation by Dr. TSG Rudranath. It defines stress as the body's response to threatening or challenging events, and stressors as the stimuli that cause stress. It discusses the history of stress concepts and categorizes stressors. It also explains the general adaptation syndrome stages of alarm, resistance, and exhaustion when facing stressors. Effective stress management requires identifying stressors, selecting coping strategies like relaxation, and evaluating effectiveness. Yoga is presented as an effective stress management technique through asanas, pranayama, relaxation, diet, and meditation.
"The Stress Diary Journal is an effective Stress Management tool. It will tell you exactly: How you stress, When you stress, Who you stress with, What you are stressing about, How intensely you stress, and Why you stress. It will identify the patterns of your stress, it's causes and solutions to why you stress."
This invaluable tool will help you gain insight and self-understanding, improve your health, instil a healthier work/life balance, help you learn lifelong stress management skills and help you to effectively manage your stress. This Diary Journal is divided into 4 weekly sections for you to record, analyse and monitor your stress.
You will learn to know and review your initial appraisal, to stress or not, to be aware of the stress symptoms you are experiencing, to increase your understanding of how you react and respond to stress, be able to identify your stress triggers, to be alert to particular stressful situations and to understand your stress patterns. This will help you to easily identify negative behaviour patterns, to know the effect of stress on your life and health, to learn new coping skills, increase your self-management skills, develop inner control, effective goal setting, to overcome barriers and persevere to achieve the targets you are setting. Making coping with stress, easier. This purchase also entitle you to sign up for free stress management support and guidance at www.stressdiaries.com.
Neuroscience behind mindfulness seminole state collegeRomila Mushtaq
This document discusses the neuroscience behind mindfulness and mindful living. It describes how mindfulness meditation can help reduce stress and anxiety by modulating the hypothalamic-pituitary-adrenal axis and increasing levels of GABA in the brain. Studies show mindfulness techniques like yoga breathing, relaxation response, and mindfulness-based stress reduction can lower test anxiety and improve test performance in students. The document provides an overview of mindfulness programs and techniques.
Psychology can help understand stress and effective stress management strategies. The document discusses stress, its relationship to emotions, and psychology. It describes reasons people experience stress like challenges, exams, death, and relationships. The body's fight or flight response to stress can impact the nervous system, hormones, and heart health. Effective coping strategies include problem-focused approaches like addressing stressors, and emotion-focused approaches like social support. Managing stress is key to success.
Yoga and meditation have shown benefits in treating PTSD symptoms based on several studies. A pilot study found that patients assigned to yoga had greater decreases in PTSD symptoms of intrusions and hyperarousal than those assigned to dialectical behavior therapy. Yoga is thought to help by teaching patients to focus on bodily sensations and moderate arousal levels. The Veterans Administration has also implemented PTSD treatment programs utilizing yoga, meditation, and other mind-body practices.
Empowerment Magazine is a free quarterly online and print publication dedicated to promoting overall wellness and mental health resiliency for the Greater Sacramento.
Meditation and Mindfulness Report 2015Minae Nemoto
1) Meditation has numerous physical, mental, and social benefits including reducing stress hormones like cortisol, lowering blood pressure, reducing anxiety and depression, and improving brain function and memory.
2) Regular meditation practice of even just 10 minutes per day can help decrease one's vulnerability to stress and promote positive emotions. This allows individuals to approach challenges with greater strength and clarity.
3) Meditation involves focusing attention on breathing to calm the mind and increase oxygen in the bloodstream, boosting hormones like oxytocin that promote feelings of comfort and connection.
P horne hw99-unit 8 final-spiritual and physiological inventoryPeggy Horne
Doing a self diagnostic on a regular basis is important. This is easier than you think. I have listed some important questions along with an anonymous interview of answers. Be honest and see where you are.
Craig aronoff hw410 01 unit 9 resource guide project.docExploreroflife
This resource guide provides information on stress management and prevention. It is divided into 9 units that cover topics such as the nature, physiology, and psychology of stress. Each unit includes key learning points about the topic, recommended exercises, and journal writing prompts. The exercises and journal writings allow users to apply the information by reflecting on their personal experiences with stress. Overall, the guide aims to educate users about stress and provide tools to help cope with and prevent stress.
This document discusses how stress affects the brain and body and explores mindfulness and meditation as ways to manage stress. It summarizes that stress activates the body's fight or flight response through the autonomic nervous system and hormones. Prolonged stress can impair brain regions and exacerbate mental health issues. The document then outlines how mindfulness and meditation have been shown in studies to produce measurable changes in brain regions involved in stress and emotion regulation, allowing people to better manage stress and negative thought patterns. Regular practice can help people live more in the present moment and cope with stressors in a healthier way.
This document discusses stress, its causes and symptoms, and how yoga can be used for stress management. It defines stress as the physical and emotional strain caused by pressure from external demands. Stress can be positive or negative and has physical, emotional, and behavioral symptoms. The document outlines the physiology of stress and how it impacts the body. It then explains how various yoga practices like asanas, pranayama, and meditation can help reduce stress by stimulating the vagus nerve and parasympathetic nervous system to lower heart rate, blood pressure, and stress hormones. Practicing yoga can provide physical, mental and biochemical benefits to manage stress.
Yoga Nidra: as a Mindfulness Practise for Stress Reduction, Wellbeing and Pea...Praveen Kumar
Yoga nidra, or "yogic sleep", is a mindfulness practice that involves guided relaxation and awareness of bodily sensations. It aims to reduce stress and increase well-being and performance. The document discusses how yoga nidra cultivates mindfulness by focusing attention on the breath and alternating awareness between different parts of the body. Research shows it can decrease stress symptoms and increase skills like attention regulation. A typical yoga nidra session involves settling the body, focused breathing, mental resolutions, and guided awareness practices. It is said to activate the prefrontal cortex and reduce stress in the limbic system by descripting emotions symbolically.
This document outlines the contents of a stress management and prevention resource guide. It includes 9 units that cover topics such as the nature and physiology of stress, the psychology of stress, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management to professional life. Each unit provides key learning points on the topic, recommended exercises, and suggestions for journal writing activities. For example, unit 2 discusses the endocrine system's role in the stress response and how relaxation techniques can improve neuroplasticity in the brain. The exercises in this unit explore the immediate, intermediate, and prolonged effects of stress. The document encourages identifying sources of stress and learning about how the mind and body respond to threats in order to implement better stress prevention and management
This document outlines the contents of a stress management and prevention resource guide containing 9 units. The units cover topics like the nature and physiology of stress, the psychology of stress, personality traits, and strategies for coping with stress. Key learning points describe how stress is the body's response to threats and affects people physically and mentally. Chronic stress can result from unresolved anger or depression and lead to illness. While stressors come in many forms, social support and developing a positive mindset can help with coping. The document provides exercises, tools, and journal writing prompts for each unit to help learn about and manage stress.
This document is a resource guide for a stress management and prevention program consisting of 10 units. It provides information, exercises, and journal writing prompts to help participants understand and manage stress. The guide covers topics like the physiological effects of stress, communication barriers, spiritual well-being, and stress-prone personalities. Exercises include identifying stressors, tracking health metrics, and managing anger. Overall, the resource aims to educate about stress and provide stress reduction tools.
This document provides an overview of a stress management and prevention program resource guide created by Jeana Crosby for Kaplan University. The resource guide covers 9 units on topics related to stress including the nature of stress, the physiology of stress, psychology of stress, personality traits and human spirituality, coping strategies, relaxation techniques, nutrition and stress, physical exercise and applying stress management. Each unit provides key information to remember, self-assessment exercises, and prompts for journal writing. The overall document serves as a reference for learning about stress and strategies for managing and preventing stress.
This document summarizes an internship project presentation on stress management. The presentation covers introduction, literature review, objectives of the study, methodology, and findings. It discusses defining stress and its types. The study aims to understand common stress symptoms, causes, management techniques used by employees, and recommend strategies to cope with stress. A survey was conducted of 280 employees categorized into permanent, temporary, and managers. The findings showed the percentage of employees experiencing depression in each category. Suggested stress management techniques included exercise, social engagement, relaxation activities, and seeking clinical help if needed.
Revised unit 9 final project hw410 for websiteAnna Hill
Introduction: Stress Management and Prevention Program Resource Guide
This Stress Management and Prevention Program Resource Guide was created for the HW 410: Stress: Critical issues in Management and Prevention course. This resource guide provides professional and personal viewpoints from credible resources. The purpose of completing this guide for the students was to give the students an opportunity to look at critical issues about the management and prevention of stress and how health and wellness professionals can impact individuals with support in a holistic manner because they are knowledgeable the key concepts and the tools that might be used. There are several different things that these lessons included some to include the following: pathophysiology of stress and the physical, psychological and spiritual consequences that may be related to it. There are also assessments that can be taken and journal writing that can be completed to help you look deep inside to help you find out what your stressors are and then different coping techniques that could help you. I wish you the best and hope this resource will help aid you if relieving and learning to cope with some of your stressors in life!
This document outlines an agenda for a stress management workshop. It includes icebreakers for participants to introduce themselves and discuss stressful experiences. It reviews research on stress and its impacts on health. The workshop aims to help participants identify their stress indicators, stress reduction resources, and set personal goals for a healthier lifestyle. Various activities are included like stress inventories, discussions on managing stress through humor, relaxation strategies, and incorporating more positive emotions at work.
This document is a resource guide for a stress management and prevention program created by Justine Curati for Kaplan University. The guide contains information on understanding stress, the causes and effects of stress, stress susceptibility, how personality relates to stress, coping with stress, and other stress management techniques like breathing, nutrition, physical activity and more. Each section provides key information to remember, resources, exercises and journal writing prompts to help learn about and manage stress.
Based on the symptoms you circled, do you notice any correlation between your stress levels
and workload over the past week? Reflect on possible causes and consider ways to better manage
your stress.
This resource guide provides information and tools for managing stress through 7 units:
1. Defines stress and its physiological response to stimuli.
2. Explains the physiology of stress and its immediate, intermediate, and prolonged effects.
3. Discusses the psychology of stress and its relationship to various psychological aspects.
4. Covers personality traits, spirituality, and developing a stress-resistant personality.
5. Provides strategies for coping with stress through various relaxation techniques.
6. Focuses on breathing, meditation, mental imagery, and bridging left and right brain functions.
7. Addresses nutrition, exercise, and using a journal to self-assess stress levels
This lecture discusses stress management. It will help students recognize signs of stress, understand its impact, and create an action plan for well-being. Stress is defined as the body's response to demands and can be acute, episodic acute, or chronic. Common causes include health issues, work pressure, lack of support, trauma, finances, and unemployment. Signs include headaches, tiredness, mood changes, behaviors changes. Long term stress can negatively impact personal well-being and other life areas. Effective stress management includes identifying triggers, adopting healthy lifestyle habits, and building a strong support system.
Stress Management and Prevention Program Resource GuideTheresa Ugochukwu
This document is a resource guide for a stress management and prevention program created by Theresa Ugochukwu. The guide covers 9 units on topics related to stress including the nature of stress, physiology of stress, psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management professionally. Each unit provides key information to remember, self-assessment exercises, and journal writing prompts. The overall document aims to educate about stress and provide tools and activities for managing and preventing stress.
This resource guide provides information on stress management and prevention. It covers 9 units: the nature of stress, physiology of stress, psychology of stress, personality traits and spirituality, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management professionally. Each unit includes key points to remember, self-assessment exercises, and journal writing prompts. The goal is to help readers understand stress and learn techniques to manage and prevent it in their personal and professional lives.
This document is a resource guide for a stress management and prevention program. It contains information and exercises for 9 units on topics related to stress such as the nature of stress, physiology of stress, psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management to professional life. Each unit provides key learning points, self-assessment exercises, and journal writing prompts to help participants understand and manage their stress.
This document provides a resource guide for stress management and prevention. It is divided into 9 units that cover topics such as the nature of stress, the physiology and psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management professionally. Each unit provides key information to remember and self-assessment exercises. The additional information section focuses on eating for a healthy immune system. The overall document serves as a comprehensive guide for understanding and managing stress.
This document is a resource guide for a stress management and prevention program consisting of 9 units. The guide provides information to remember, self-assessment exercises, and journal writing prompts for each unit. Unit 1 covers the nature of stress and includes definitions of different types of stress. It also discusses journal writing and mindfulness. Unit 2 discusses the physiology of stress and how it can cause disorders. It also covers the body systems involved in stress response. Subsequent units cover topics like the psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management professionally. The guide aims to educate participants about stress and provide tools to help manage and prevent stress.
We can all count on it. We’re going to experience our share of stress in life. Some stress is good, some is bad, some seems too much to bear. How we deal with the constant ebb and flow of stress throughout our lives can have a big impact on our attitudes, outlooks, health and overall quality of life.
We hope you will join us for this first webinar in our "Manage Your Life" series. We'll talk about identifying and understanding sources of stress in our lives and provide useful tips and techniques for coping with stress in a healthy, effective manner.
The document outlines the learning outcomes and agenda for a session on stress and stress management. It includes discussing different types of stress, their causes and effects, as well as strategies for responding to and reducing stress. Participants will learn about short and long-term stress, complete workbooks on stress triggers and responses, and create a group presentation with stress management strategies to share via an online learning platform for homework. The goal is to help participants better understand stress and equip them with tools to prevent or alleviate it.
Similar to Teri cristaldi hw410-unit9finalproject (20)
Cell Therapy Expansion and Challenges in Autoimmune DiseaseHealth Advances
There is increasing confidence that cell therapies will soon play a role in the treatment of autoimmune disorders, but the extent of this impact remains to be seen. Early readouts on autologous CAR-Ts in lupus are encouraging, but manufacturing and cost limitations are likely to restrict access to highly refractory patients. Allogeneic CAR-Ts have the potential to broaden access to earlier lines of treatment due to their inherent cost benefits, however they will need to demonstrate comparable or improved efficacy to established modalities.
In addition to infrastructure and capacity constraints, CAR-Ts face a very different risk-benefit dynamic in autoimmune compared to oncology, highlighting the need for tolerable therapies with low adverse event risk. CAR-NK and Treg-based therapies are also being developed in certain autoimmune disorders and may demonstrate favorable safety profiles. Several novel non-cell therapies such as bispecific antibodies, nanobodies, and RNAi drugs, may also offer future alternative competitive solutions with variable value propositions.
Widespread adoption of cell therapies will not only require strong efficacy and safety data, but also adapted pricing and access strategies. At oncology-based price points, CAR-Ts are unlikely to achieve broad market access in autoimmune disorders, with eligible patient populations that are potentially orders of magnitude greater than the number of currently addressable cancer patients. Developers have made strides towards reducing cell therapy COGS while improving manufacturing efficiency, but payors will inevitably restrict access until more sustainable pricing is achieved.
Despite these headwinds, industry leaders and investors remain confident that cell therapies are poised to address significant unmet need in patients suffering from autoimmune disorders. However, the extent of this impact on the treatment landscape remains to be seen, as the industry rapidly approaches an inflection point.
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
Local Advanced Lung Cancer: Artificial Intelligence, Synergetics, Complex Sys...Oleg Kshivets
Overall life span (LS) was 1671.7±1721.6 days and cumulative 5YS reached 62.4%, 10 years – 50.4%, 20 years – 44.6%. 94 LCP lived more than 5 years without cancer (LS=2958.6±1723.6 days), 22 – more than 10 years (LS=5571±1841.8 days). 67 LCP died because of LC (LS=471.9±344 days). AT significantly improved 5YS (68% vs. 53.7%) (P=0.028 by log-rank test). Cox modeling displayed that 5YS of LCP significantly depended on: N0-N12, T3-4, blood cell circuit, cell ratio factors (ratio between cancer cells-CC and blood cells subpopulations), LC cell dynamics, recalcification time, heparin tolerance, prothrombin index, protein, AT, procedure type (P=0.000-0.031). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and N0-12 (rank=1), thrombocytes/CC (rank=2), segmented neutrophils/CC (3), eosinophils/CC (4), erythrocytes/CC (5), healthy cells/CC (6), lymphocytes/CC (7), stick neutrophils/CC (8), leucocytes/CC (9), monocytes/CC (10). Correct prediction of 5YS was 100% by neural networks computing (error=0.000; area under ROC curve=1.0).
share - Lions, tigers, AI and health misinformation, oh my!.pptxTina Purnat
• Pitfalls and pivots needed to use AI effectively in public health
• Evidence-based strategies to address health misinformation effectively
• Building trust with communities online and offline
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• Assessing risk and mitigating harm from adverse health narratives in communities, health workforce and health system
Osteoporosis - Definition , Evaluation and Management .pdfJim Jacob Roy
Osteoporosis is an increasing cause of morbidity among the elderly.
In this document , a brief outline of osteoporosis is given , including the risk factors of osteoporosis fractures , the indications for testing bone mineral density and the management of osteoporosis
- Video recording of this lecture in English language: https://youtu.be/kqbnxVAZs-0
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Rasamanikya is a excellent preparation in the field of Rasashastra, it is used in various Kushtha Roga, Shwasa, Vicharchika, Bhagandara, Vatarakta, and Phiranga Roga. In this article Preparation& Comparative analytical profile for both Formulationon i.e Rasamanikya prepared by Kushmanda swarasa & Churnodhaka Shodita Haratala. The study aims to provide insights into the comparative efficacy and analytical aspects of these formulations for enhanced therapeutic outcomes.
3. KAPLAN UNIVERSITY
Stress Management and Prevention
Program Resource Guide
By
Teri Cristaldi
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
November 22, 2011
4.
5. Table of Contents
UNIT 1 THE NATU RE OF STRESS 4
Information to Remember
Resources: Exercises: Paradigm of Wellness Revisited
Tools: Journal Writing: Personal Stressor Inventory
UNIT 2 THE PHYSI OL O GY OF STRESS 6
Information to Remember
Resources: Exercises: Immediate, Intermediate and Prolonged Stress Affects
Tools: Journal Writing: Physical Symptoms Questionnaire & My Health Profile
UNIT 3 PSYCHOL OGY OF STRESS 8
Information to Remember
Resources: Exercises: Anger Recognition List
Tools: Journal Writing: Psychology of Your Stress
UNIT 4 PERSONAL I TY TRAITS & HUM A N SPIRITU AL ITY 9
Information to Remember
Resources: Exercises: Meaningful Purpose of Life
Tools: Journal Writing: Stress-Prone Personality
UNIT 5 DEAL ING W ITH STRESS: COPING STRATEGIE S 1 0
Information to Remember
Resources: Exercises: Reframing: Seeing a Bigger, Clearer Perspective
Tools: Journal Writing: Value Assessment & Clarification
UNIT 6 BREATHI NG TECHNIQ UE 1 : BREATHI NG,
M EDITATI ON, &M ENTAL IM AGERY 1 1
Information to Remember
Resources: Exercises: Bridging Hemispheres of Thought
Tools: Journal Writing: Dolphin Breath Meditation
UNIT 7 NUTRITI ON AND STRESS 1 3
Information to Remember
Resources: Exercises: Self-assessment Nutritional Eating Habits
6. Tools: Journal Writing: Stress-related Eating Habits
UNIT 8 PHYSICAL EXERCISE & ACTIVIT Y 1 4
Information to Remember
Resources: Exercises: Distractions of the Human Path
Tools: Journal Writing: Physical Exercise
UNIT 9 APPL YING STRESS: CRITICAL M ANAGEM ENT AND
PREVEN TIO N TO YOUR PROF ESSIO NAL L IF E 1 6
Information to Remember
Resources: Exercises: My Health Philosophy
Tools: Journal Writing: Are You Stressed 17
UNIT 1 0 APPL YING STRESS: CRITICAL M ANAGEM ENT AND
PREVEN TIO N TO YOUR PROF ESSIO NAL L IF E 1 8
Information to Remember
Resources: Exercises
Tools: Journal Writing
ADDITI ON AL INF ORM AT IO N 1 9
Resources
(End of the Guide)
8. 1
Unit
Unit 1: The Nature of Stress
Information to Remember:
Key learning point 1: Defining stress. Stress is a perceived threat (real or imagined) to our mind, body,
spirit, or emotions. When we experience change it causes stress, and this causes wear and tear on our
bodies in the form of physical responses that can lead to chronic ailments. Stress occurs when we are
unable to cope with problems, lose emotional control and we no longer have inner peace. (Seaward,
2009).
Key learning point 2: Physical symptoms of the stress response are increased blood pressure and heart
rate, increased blood flow to the extremities, increased serum glucose and free fatty acids for energy
metabolism, increased clotting ability, increase neural activity to muscles for contraction, increased
perspiration and decreased gastric activity. This prepares our bodies to fight or flight even though many
of our daily stressors do not warrant this type of physical reaction. If stress is continuous we end up with
any of the multitude of stress related illnesses. (Seaward, 2009).
Key learning point 3: Types of stress: eustress (good stress) as it helps increase mental clarity, energized
and prepares one to act, for example, having a deadline to meet or taking a test; neustress (neutral stress)
as it does not affect a person; distress (bad stress) is the continuous stress that wears one down and can
lead to chronic ailments.
Resources: Exercises:
Wellness Paradigm Revisited. Research and statistics are showing that health is much more than the
absence of disease; therefore the wellness paradigm is so important in letting people strive for more than
just being free of disease. It also means to me having energy, feeling good most of the time and having a
positive outlook on life.
Tools: Journal Writing:
List the title(s) of Journal Writing(s) selected to include in the resource guide Personal Stressor Inventory,
Top Ten Stressors. My top ten are starting a new career, going to school, caring for an aging parent,
moving to a new town, conflicts with spouse and worry over finances. I chose this one so I can reflect
back next year after I graduate and reevaluate my top stressors.
4
9. 2
Unit
Unit 2: The Physiology of Stress
Information to Remember:
Key learning point 1: Stress affects memory. Studies have shown that “mild to moderate short-term
stressors enhance memory.” (Sapolsky, 2004). Generally this kind of stress is like when we are studying
for a test, preparing to give a talk, when you are passionate about or highly interested in something, your
memory is sharper with improve recall. Long term chronic stress decreases memory due to the damage
of the Hippocampus.
Key learning point 2: There are many physiological effects from prolonged stressors placed upon our
memory processes in the brain. Some areas of the brain are affected that control our
movements, balance and reflexes. When stress and anxiety is increased and unresolved or is not reversed,
our neurons can become seriously damaged slowing and ultimately affecting memory, sensory, muscle
coordination and motor responses. Recalling of information becomes more vulnerable to this increased
stress. We have learned that alleviating stress through meditation and exercise for example, and not fully
avoiding all stress can help us better cope with it. (Sapolsky, 2004).
Key learning point 3: According to Seaward (2009), the hippocampus is highly sensitive to the
stress hormone cortisol, which aids in memory formation of stress. Repeated excessive exposure
to cortisol accelerates the aging process of the hippocampus and may, cause damage or shrink
brain cells.
Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Immediate, Intermediate, and
Prolonged Stress Affects. I have the typical fight-or-flight response when faced with an interview, or a
deer running out in front of my car. The intermediate affects for me are tightness and soreness in my
neck and shoulders and GI tract upset.
5
10. Tools: Journal Writing:
List the title(s) of Journal Writing(s) selected to include in the resource guide Physical Symptoms
Questionaire and My Health Profile. Helped me understand where I hold my tension in response to
stress. I also know that my overall health has always been good.
6
11. 3
Unit
Blank page, I added it because I thought I needed for Chapter 2 but now I can’t get rid of it or make
Chapter 3 move up.
Unit 3: Psychology of Stress
Information to Remember:
Key learning point 1: Building blocks of psychological stressors are outlets of frustration, social support,
predictability, control, perception of things worsening or improving. How well we use these building
blocks reflects how well we are able to handle stress. (Sapolsky, 2004).
Key learning point 2: Subtleties of predictability states that if we are forewarned of a stressor we can
prepare and handle it better. Also if a stressor is reoccurring you learn how to adjust to the stressor.
Key learning point 3: Subtleties of control are how in control we are...or think we are of the stressors that
we are presented with in our daily lives. This control, or lack of control, can have a bearing on how we
handle the stressors in our life. The amount of control that we think we have on our lives has a direct
relationship with the risk we have of a stress-related disease. If we have an inappropriate sense of control
when faced with a stressor it can cause more problems or disease. (Sapolsky, 2004)
Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Anger Recognition List. This
exercise was enlightening to see what I do in response to anger instead of just resolving the issue of the
anger through conversation with the person making me angry.
Tools: Journal Writing:
List the title (s) of Journal Writing (s) selected to include in the resource guide Psychology of Your Stress.
I learned that I get defensive when I am being blamed for something I didn’t do or for being something
that I am not. I also will repress my anger as I have not learned to take care of myself first. I never learned
how to express anger verbally so it doesn’t seem like I am attacking the other person. I learned that I am
a somatizer from this unit’s exercises. I also very rarely remember my dreams more than just a minute or
two after I wake up.
7
12. 4
Unit
Unit 4: Personality Traits and the
Human Spirituality
Information to Remember:
Key learning point 1: Stress-prone personalities are individuals that are co-dependent (like me), Type A
and helpless-hopeless. I have seen several people with the helpless-hopeless personality trait where I
work. I just think to myself that they should get a life and do something productive, or get pets or
something that they have to care for and not just be dwelling on themselves and their wants and needs all
the time.
Key learning point 2: Six Pillars of Self-esteem: focus of action, practice living consciously, practice of
self-acceptance, self-responsibility, self-assertiveness, living purposefully, and personal integrity. (Branden,
1994). I need to work on self-assertiveness the most.
Key learning point 3: Stress Resistant personalities are: hardy people who are resilient, creative and can
accept their situation with out pessimism; sensation-seekers are confident, risk takers and optimistic; and
survivors who accept a situation, creative problem solvers and have faith in themselves to handle what
life throws their way.
Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Meaning Purpose in Life. I liked
reflecting on the stages of my life and what was important. Consistent throughout is caring for my family,
job or education.
Tools: Journal Writing:
List the title (s) of Journal Writing (s) selected to include in the resource guide Stress-Prone Personality
Survey. My results showed I am codependent and have a lot of stress. I guess it is true, if I lived alone I
would eliminate almost all of my stress. Trying to take care of everyone while working and going to
school is quite a load.
8
13. 5
Unit
Unit 5: Dealing with Stress: Coping
Strategies
Information to Remember:
Key learning point 1: Effective Coping Strategies “should increase awareness of the situation, augment
the information processing of stress, help modify any related stress-prone behaviors, and work toward a
peaceful resolution of the stressor.” (Seaward, 2004).
Key learning point 2: Attitude. “Everything can be taken away from man but one thing-the last human
freedom, to choose one’s attitude in any given set of circumstances,” writes Viktor Frankl, Nazi
concentration camp survivor. (Seaward, 2004).
Key learning point 3 “Toxic thoughts are a form of negative self-defeating self-talk, a form of ego-
generated pessimism that often sabotages our best efforts.” (Seaward, 2004). This is something I am
trying to work on not doing. I am trying to use positive affirmations and thoughts of gratitude when I get
toxic thoughts.
Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide. There was not an exercise for unit
5, so I included the exercise for Reframing: Seeing a Bigger, Clearer Perspective. It does help to reframe
one’s thoughts about a stressor. It helps you to solve the problem by looking at it from a different
perspective.
Tools: Journal Writing:
List the title (s) of Journal Writing (s) selected to include in the resource guide Value Assessment and
Clarification helped remind me of what is important to me. Caring for my family, excelling at my
schoolwork and on the job, material possessions except for family heirlooms and handcrafted items do
not hold much value for me.
9
14. 6
Unit
Unit 6: Breathing Techniques 1:
Breathing, Meditation and Mental
Imagery
Information to Remember:
Key learning point 1: Using the five senses to calm and relax. One can close eyes and visual a calm scene
to help relax. Listening to music can ease stress and tension. Aromatherapy is the use of fragrances to set
a mood. Our sense of taste is important to us as we all will gravitate to our favorite comfort foods in time
of stress. Sense of touch is vital to humans, infants die without it.
Key learning point 2: Exercise is essential to reducing stress. Exercise counteracts the stress response so it
doesn’t cause harm. It helps release the hormones of the fight or flight response. Exercise will help
elevate mood, improve energy, help improve sleep, improve physical fitness and help with self- esteem.
(Seaward, 2004).
Key learning point 3: Meditation. According to the Theosophical Society in Australia’s article on The
Art of Meditation “Meditation is perfect stillness -silence of the body, silence of speech, and silence of
mind” and “Meditation proper begins where active thought ceases and one becomes aware of the inner
meaning of the object of meditation. (Unit 6, lesson 3).
Resources: Exercises:
Bridging the Hemispheres of Thought. I learned from this exercise that I am more left brained
dominant as I am more interested in facts, the sciences, am an orderly and logical thinker. I am not
interested in fantasy. I am not very spiritual and do not have much faith in something I can’t witness
with my five senses.
Tools: Journal Writing:
List the title (s) of Journal Writing (s) selected to include in the resource guide. Dolphin Breath
Meditation. I have used this form of meditation to relax and go to sleep at night. First I deep breathe
while doing pelvic tilts to relax my lower back, next I stretch each leg. I repeat several positive affirmation
10
15. 7
Unit
phrases while diaphragmatic breathing. I usually fall off to sleep. If I don’t then I start tightening and
relaxing each body part while deep breathing.
Unit 7: Nutrition and Stress
Information to Remember:
Key learning point 1: Stress affects digestion, absorption and assimilation of food. Chronic stress is
more insidious because you may not experience as extreme digestive problems as just described but
may still have problems with digestion and absorption. Nutritional deficiencies of vitamins and
minerals are very common due to stress related poor digestion and absorption as well as nutrient poor
and toxic foods that are more commonly eaten.
Key learning point 2: Stress domino factors: body reacts to stress and poor digestion results in nutritional
deficits; habits and lifestyles are affected by stress; foods we eat can increase stress and further undermine
our health; processed foods and the chemicals in foods stresses our immune systems and can cause
disease.
Key learning point 3: Stress affects our eating habits and what foods we choose. Sometimes we may eat
more or may eat less when stressed. Comfort foods will evocate fond and warm memories of family and
may actually enhance mood by release of serotonins. Some foods contribute to stress like caffeine and
sugar because they increase the physical stress response.
Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide from unit 7 journal. Self-
assessment Nutritional Eating Habits. Mine are fairly good, I eat mostly home cooked meals with fruits
and vegetables, limit salt, sugar and fats.
Tools: Journal Writing:
List the title (s) of Journal Writing (s) selected to include in the resource guide. Stress-Related Eating
Behaviors. I scored a 25 on this exercise, which indicated I did not have many stress related eating
behaviors. I eat at home or have home cooked meals at one place I work, or I take leftovers from home
to my other job.
11
16. 8
Unit
Unit 8: Physical Exercise and
Activity
Information to Remember:
Key learning point 1: When we get stressed from all the things that happen in our daily lives, our
bodies produce the hormones of stress like cortisol, epinephrine and norepinephrine. These
hormones produce the fight or flight response. So instead of getting angry and frustrated, take
flight and get physically active. Per Seaward, “Not only does physical exercise utilize the stress
hormones for their intended purpose, the cathartic release of stress is nearly
unbeatable.”(Seaward, 2009).
Key learning point 2: Exercise helps balance the body, eliminates stress hormones by using them up
instead of lingering in the body. Regular exercise helps the body not respond to the fight or flight
response as much and causes a relaxation effect called parasympathetic rebound. (Seaward, 2009).
Key learning point 3: Research done on the effects that exercise has on the body and the brain’s response
to stressors demonstrates that exercise renews brain cells, keeps you mentally alert, and helps you to age
“gracefully” (Seward, 2009). Exercise not eliminates the stress hormones, it provides more oxygen to the
brain cells and helps rid the toxins. Also exercise uplifts the spirits and many people experience the
runner’s high.
Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide unit 4 exercise: Distractions of the
Human Path. I have so many distractions in my daily life. Distractions on completing schoolwork are
myriad, like work, caring for elderly parents, attention to spouse and household responsibilities.
Distractions to exercising include all of the above and also it winter and it is cold and dark. Most days I
do to work in the dark and come home in the dark. I do not see light very often. My home office is also
in a windowless basement room.
12
17. 9
Unit
Tools: Journal Writing:
List the title (s) of Journal Writing (s) selected to include in the resource guide Physical Exercise. The
physical activities that I enjoy are bowling, gardening, walking my dogs and kayaking. Once I went to a
yoga class weekly for a few weeks and I really enjoyed the benefits. I felt stronger and more energized
after class. I also belonged to a Curves For Women fitness center and worked out for a year before they
closed down. I did enjoy the benefits. I find that I have to be away from home to do exercise and to be
committed or pay for it to be disciplined to stay with it.
Unit 9: Applying Stress: Critical
Issues for Management and
Prevention to Your Professional Life
Information to Remember:
Key learning point 1: Importance of forgiveness. Per Seaward (2009), “holding a grudge or feelings of
resentment appears to be a form of control over the person or circumstance involved. But these feelings
are an illusion of control. The toxicity of these thoughts sours one’s outlook on life and eventually seeps
into other aspects of one’s personality, causing defensiveness and even more vulnerability to stressors,
perpetuating the cycle of self-victimization.” Also it is very important when learning to use forgiveness of
others as a coping technique is also to forgive our self for having those inappropriate thoughts and
behaviors. (Seaward, 2009).
Key learning point 2: Hobbies allow us to take our minds off the daily stressors that life throws our way.
It allows us to be creative, social, and physical depending on what one's hobby is. Also pet ownership is
very beneficial in relieving stress. Having unconditional love, someone always happy to see you, and
opportunity to exercise with them encourages stress release.
Key learning point 3: There is power in knowledge. Research, information and preparation are beneficial
to being successful in life. Information can remove the unknown in a situation that could cause fear and
stress.
13
18. Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide: unit 1 My Health Philosophy. My
health philosophy has been to eat as wholesome as possible and with what is available locally, use
vitamins, minerals and herbs to heal, and to exercise when I can. I want to age gracefully and be vital into
old age.
Tools: Journal Writing:
List the title (s) of Journal Writing (s) selected to include in the resource guide: unit 1 journal Are You
Stressed? I scored 10 points on this exercise indicating I have a high level of stress. Sometimes I have a
hard time falling to sleep, I do not find humor in much of anything, I eat at my desk while doing
schoolwork, and wish I had more time for leisure.
14
19. 10
Unit
Unit 10: Applying Stress: Critical
Management to your Personal Life
Information to Remember:
Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life
<insert your text>
Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life
<insert your text>
Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life
<insert your text>
Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>
Tools: Journal Writing:
List the title (s) of Journal Writing (s)selected to include in the resource guide <insert your text>
15
20. Additional Information and References
Branden, N. (1994). The Six Pillars of Self-Esteem. Bantam Books, New York. Secondary source.
Help Guide: Relaxation Practices That Help Reduce Stress: Guided Imagery http://www.helpguide.org/
mental/stress_relief_meditation_yoga_relaxation.htm . Web site offers information about
relaxation techniques including guided imagery to help reduce stress. Secondary Source.
Hendricks, G. (1995). Conscious Breathing. Bantam Books. Book helps explore more advance breathing
techniques. Secondary source.
HW410, Unit 6, Lesson 3: The Art of Meditation. Primary source.
Sapolsky, R. (2004). Why Zebras Don't Get Ulcers. 3rd Edition. St. Martin's Griffin publishers. Primary
source.
Seaward, B.L. (2009). Managing Stress: Strategies for Health and Well-Being. Massachusetts: Jones and B
artlett. Primary source.
Weil, A. (1999). Breathing: The Master Key to Self-Healing. Sounds True, ISBN# 156455726X. Audio tape that
discusses the health benefits of breathing and directs the listener through 8 breathing exercises.
Secondary source.
16