KAPLAN UNIVERSITYHW410 Stress: Critical Issues in Management and Prevention

Stress

Management and

Prevention

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Program Resource

Guide

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KA P L A N U N I V E R S I T Y

Stress Management and Prevention Program Resource Guide

By

Myra Parran

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

March 29, 2014

Table of ContentsU N I T 1 T H E N A T U R E O F S T R E S S

Information to Remember

Resources: Exercises: Exercises

Tools: Journal Writing: Journal WritingU N I T 2 T H E P H Y S I O L O G Y O F S T R E S S

Information to Remember

Resources: Exercises: Exercises

Tools: Journal Writing: Journal WritingU N I T 3 P S Y C H O L O G Y O F S T R E S S

Information to Remember

Resources: Exercises: Exercises

Tools: Journal Writing: 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 H U M A N S P I R I T U A L L Y

Information to Remember

Resources: Exercises: Exercises

Tools: Journal Writing U N I T 5 D E A L I N G W I T H S T R E S S : C O P I N G

Information to Remember

Resources: Exercises

Tools: Journal Writing U N I T 6 R E L A X A T I O N T E C H N I Q U E S : B R E A T H I N G , M E D I T A T I O N A N D M E N T A L I M A G E R Y

Information to Remember

Resources: Exercises

Tools: 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

Information to Remember

Resources: Exercises

Tools: Journal Writing

U N I T 8 P H Y S I C A L E X E R C I S E A N D A C T I V I T Y

Information to Remember

Resources: Exercises

Tools: Journal Writing U N I T 9 A P P L Y I N G S T R E S S : C R I T I C A L M A N A G E M E N T A N D P R E V E N T I O N T O Y O U R

P R O F E S S I O N A L L I F E

Information to Remember

Resources: Exercises

Tools: Journal Writing

A D D I T I O N A L I N F O R M A T I O N

(End of the Guide)

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Unit 1: The Nature of Stress

Information to Remember: Stress can be classified as a perceived threat to one’s mental, physical, or

spiritual well-being, which results from a series of physiological responses and adaptations. These threats can be real or in the person’s mind.

The acute response to stress is known as fight-or-flight response. It is a physiological reaction that happens when the presence of something terrifying. It can be mental or physical. Fight-or-flight prepares the body to fight or run from the threat.

Some physical aspects of what happens when the body becomes stresses is rapid heart rate, muscles tense up, less sleep, blood pressure rises, digestive systems slows down, immune system slows down and breathing becomes rapid. The body releases the hormones adrenaline and cortisol.

Resources: Exercises: EXERCISE 1.2 My Health Philosophy – This exercise allows you to create your

own health philosophy. In doing so, you tailor to your own needs and hope you feel about the importance of exercise in your life. It allows you to develop what you need in your life as far as, short-term and long-term goals. Developing your own philosophy, give you the power of your life.

Tools: Journal Writing: EXERCISE 1.5 – This is a great exercise. It allows you to identify the stressors

in your life and rate them. Doing this exercise and being able to see the things that really stress you out can help you determine why these things are stressors and how to deal with them in a way that is not as stressful.

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Unit 2: The Physiology of Stress

Information to Remember: If everyday stressors are not addressed in a timely manner it could lead to

chronic stress, which can lead to anxiety and depression. Suffering from anxiety and depression can double the risk of heart disease.

When the body is stressed, the adrenal glands release cortisol, the cortisol works to reduce the inflamed response to stress. With long-term stress, the body will build up a resistance to the cortisol. Stress can lead to chronic changes in certain brain areas, which can cause long-term damages.

Stress management plays a very important in finding ways to deal with life’s everyday stressors. Identifying your stressors will help you learn how to respond to them in a way to reduce the stress affect they have on you.

Resources: Exercises:

EXERCISE 2.2 – Immediate, Intermediate, and Prolonged Stress Effects – This exercise allow you to identify the rate of response for different stressors. This will allow you to see how quickly you respond to different stressors.

Tools: Journal Writing: EXE0RCISE 3.3 – My Health Profile – This can be used as your starting point

to total health. Developing a plan helps you set obtainable goals and track you progress as you more toward you goals.

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Unit 3: Psychology of Stress

Information to Remember: Freud believed that defense mechanisms are used to respond to feelings of

stress. He believed the defenses are camouflaged, used unconsciously and overprotection is just as dangerous as under protection.

People who could rise above the daily hassles of life and reach their highest potential, Maslow labeled then as self-actualization. Traits such as acceptance, problems centered, independent and solitude would be of those who can rise above.

Mismanaged anger can come in four forms: the somatizer, the self-punisher, the exploder and the under hander. They all become a danger if not addressed. Some of life’s most basis fears are: fear of failure, rejection, the unknown, death, isolation and loss of self-dominance.

Resources: Exercises: EXERCISE 4.1 The Psychology of Your stress – I like this exercise because it

gives you an insight of your own actions, perceptions, attitudes and behaviors during stressful situations that you may come into. It also asks questions about your dreams. According to Carl Jung, we should listen to our dreams.

Tools: Journal Writing: EXERCISE 5.1 Anger Recognition Checklist – This exercise is good because it

let you assess your anger while having a busy schedule like going to school and working. It lists various feelings and actions and you are to put an x next to the ones you feel when your get angry or upset.

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Unit 4: Personality Traits and Human Spiritually

Information to Remember: Personality types can sometimes dictate how a person will deal with stress.

Type A personality traits are ambitious, workaholic, take on more than they can handle and will multi-task to meet a deadline. This personality type would be easily prong to stress.

Type B personality traits are about the opposite of type A. They are more subtle, creative and enjoy completing tasks, but tend not to become stressed while doing them.

Self-esteem is ones’ individual perception of their overall abilities to include skills, qualities, motivations and behaviors. Self-esteem in some cases can be directly related to health and well-being. Positive self-esteem can be a buffer against stress.

Resources: Exercises: EXERCISE 7.5 Your Personal Value System – A value system is important to

everyone. It allows you to express your beliefs and how you feel about the different situations in life you may encounter. Setting valves give you a guide in life by expressing your core values.

Tools: Journal Writing: EXERCISE 6.2 Stress-Prone Personality Survey – This is a great exercise

because it allows you to identify your personality type so that you can determine how stress prone you may be. Answering the questions honestly as possible will allow you to get an accurate assess and a basis to where you can make changes.

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Unit 5: Dealing with Stress: Coping

Information to Remember: Effective coping strategies include; increase awareness of the situation, modify

stress-prone behaviors, augment processing the information and work towards a peaceful solution to the stressor.

Laughter can be used as a coping strategy. Physician Patch Adams, M.D. has dedicated his life to healing using humor rather than drugs or surgery. Some steps to comic relief are don’t take life too seriously, find something to laugh at each day, improve your imagination, start a collection of jokes and improve your self-esteem.

Learning to management your time and money can help to reduce stress. Lack of time or money can be stressors in a persons’ life. Tips for money management – make a budget, set financial goals, don’t buy on impulse, stay away from temptation, and keep a spending journal. Tips for time management - prioritization, scheduling time usage, don’t try to joggle your time, and avoid time traps.

Resources: Exercises: EXERCISE 5.8 Confrontation of a Stressor – This is a great exercise because

you actually confront the stressor with the attitude that it’s not as bad as you think it is.

Tools: Journal Writing: EXERCISE 8.1 Reframing: Seeing a Bigger, Clearer Perspective – This is a

great exercise. Seeing the bigger picture will allow you to have a clearer understanding of things that may have seem to be a stressor wasn’t at all. Reframing can help you learn from the situations you encounter in life.

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Unit 6: Relaxation Techniques: Breathing, Meditation and Mental Imagery

Information to Remember: Too much sensory stimulation makes your mind tired and it stresses the mind

out. When the mind is stresses it’s hard to concentrate and communication is poor. Many American meditate regularly, dumping their mind of all the unwanted thoughts and filling it with pleasant relaxing thoughts.

Physiological effects of meditation – increased skin resistance, decreases in oxygen intake, decreases blood lactate levels, slower heart rate, and lower blood pressure, decreased muscle tension and increased alpha waves.

The roots of meditation go back to Asia, but now, every culture around the world practice meditation in some form. It is estimated that over 25 million American practice some form of meditation on a regular basis.

Resources: Exercises: EXERCISE 20.2 - Three Short Guided Visualizations – This exercise guides you

through three short visualizations. I found them to be very relaxing. They take you away from the present to a calm peaceful place that is really relaxing.

Tools: Journal Writing: EXERCISE 18.1 - Too Much Information – This exercise help you deal with the

all the communication, sounds and interruptions we are bombarded with each day. We live in the age of information overload.

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Unit 7: Nutrition and Stress

Information to Remember: Stress can greatly affect nutrition by the actions people take when they are in

a stressful situation. Some people tend to binge eat and some people tend to not eat at all. Either way this leads to improper nutrition.

People that are overweight tend to be more stressed at time for their lack of ability to do certain things. If a person is not getting the proper nutrients in their diet it could affect their stress levels.

A nutritional diet can help combat stress. Stress is not only brought about from situations outside the body, it can brought on by what a person does or does not put inside their body.

Resources: Exercises: EXERCISE 27.1 – Stress Related Eating Behavior – this is a good exercise

because it allow you to identify how you react to food when you are stress. Stress effects people in different ways and when it comes to food and nutrition, stress can have a big effect.

Tools: Journal Writing: EXERCISE 27.2 - Self-Assessment: Nutritional Eating Habits – This is exercise

is great because it allows you to take a closer look at the food you are consuming. By knowing what you consume, you can actually make adjustments, if necessary.

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Unit 8: Physical Exercise and Activity

Information to Remember: There are many positive health benefits to exercising on a regular basic, such

as, lower blood pressure, better sleep pattern, and lower risk of depression and anxiety. It also help you to maintain a better body weight to help with a better quality of life.

Exercising on a regular basic can help keep stress at a lower level by flushing our stress hormones. Exercising is also good for a persons’ self-esteem and promoting total mind and body health.

An exercise program that includes cardio will help to keep flushing the stress hormones from the body. Engaging in physical activity is the second part to healthy eating in the road to health and well-being.

Resources: Exercises: EXERCISE 28.2 - My Body, My Physique – This exercise allows you to assess

how you see your body when you look on the mirror. It allows you to be able to identify the strengths and weaknesses of what you think you may need to work on.

Tools: Journal Writing: EXERCISE 28.1 - Physical Exercise – The exercise is good because it lets you

know that you can exercise and have fun at the same time. Exercise doesn’t have to be always vigorous and exhausting at the same time.

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Unit 9: Applying Stress: Critical Management and Prevention to your Professional Life

Information to Remember: Management time wise. Scheduling event and task and staying with that

schedule will help better manage time. Avoid adding unscheduled events that can be handled another time. Ensure time for eating a healthy lunch to give you strength to help through the remainder of the day. Avoid multi-tasking that will bog down your schedule.

Seeking information ahead of time can eliminate having too much information. Fact gathering to know more about a topic will eliminate a stressor.

Adding a hobby to your normal routine will give you an outlet to release stress. Hobbies give you the break away from you busy routine to relax your mind and body, and gives you a fresh start before restarting your routine. It gives you a chance to relief stress.

Resources: Exercises: EXERCISE IV.A: The Art of Calm: Relaxation through the Five Senses

Tools: Journal Writing: EXERCISE 28.5: Mandala for Personal Health: Your Holistic Stress

Management Strategy

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Additional Information Sapolsky, R. (2004). Why Zebras Don’t Get Ulcers, 3rd Ed. New York, New York: St. Martin’s Press.

Schlenker, D. E., Long, S. (2007). Williams’ Essentials of Nutrition & Diet Therapy, St. Louis, Missouri: Mosby Elsevier Publishers.

Seaward, B. L. (2009). Managing Stress: Principles and Strategies for Health and Well-being, 6th Ed., Sudbury, Massachusetts: Jones and Bartlett Press.

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