Stress Management and Prevention Program Resource Guide
Kaplan
University
Stress
Management and Prevention Program Resource Guide
By
Darrell
Zellars
Kaplan
University
HW410:
Stress: Critical Issues in Management and Prevention
4/30/2014+
Table
of Contents
Unit 1 The nature of stress
Information to
Remember
Resources: Exercises:
Exercises
Tools: Journal
Writing: Journal Writing
Unit 2 the Body as battlefield
Information to
Remember
Resources: Exercises:
Exercises
Tools: Journal
Writing: Journal Writing
Unit 3 feast or faminine
Information to
Remember
Resources: Exercises:
Exercises
Tools: Journal
Writing: Journal Writing
Unit 4 one planet under stress
Information to
Remember
Resources: Exercises:
Exercises
Tools: Journal
Writing
Unit 5 under stress: what now?
Information to
Remember
Resources: Exercises
Tools: Journal
Writing
Unit 6 ageless wisdom of
meditation
Information to
Remember
Resources: Exercises
Tools: Journal
Writing
Unit 7 sight, sound, and body
work
Information to
Remember
Resources: Exercises
Tools: Journal
Writing
Unit 8 the wellness mandala
Information to
Remember
Resources: Exercises
Tools: Journal
Writing
Unit 9 applying stress: critical
management and prevention to your professional life
Information to
Remember
Resources: Exercises
Tools: Journal
Writing
Unit 10 applying stress: critical
management and prevention to your professional life
Information to
Remember
Resources: Exercises
Tools: Journal
Writing
Additional Information
(End of the
Guide)
(This page
intentionally left blank)
|
Unit
1
|
Unit
1: The Nature of Stress
Information to
Remember:
§
We
all have philosophies. Philosophies are nothing more than our opinions, dressed
up with an introduction and conclusion—a way to present to someone, even
ourselves, what we really think about some topic or ideal..
§
The
Wellness Paradigm is the mental, emotional, and spiritual components of health
were the interconnection of mind, body, and spirit gained respect in Western
science. I believe that a person who is balanced has a much better outlook on
life.
§
There
are a lot of stressors out there in people life even college students, that is
why it is important to find balance in your life. There are a lot of ways to
deal with these stressors but like reading, exercises, talking about them to
family and friends, or decrease work load so you feel like you don’t have to
take it all.
Resources: Exercises:
The College
Students Daily Stressors Survey. I thought that as a college student it showed
how additional stress affects our life. Like how balancing a job and going to
school can be difficult but it shows you areas you can work on to be stress free.
Tools: Journal Writing:
§
This
journal writing an it made me evaluate just how stressed I was. According to this specific journal I have a high
level of stress and it made me realize what my stressors so I can figure out ways
to deal with them.
|
Unit
2
|
Unit
2: The Body as Battlefield
Information to
Remember:
§ Not getting enough
sleep, depression, lack of food, and other conditions can cause memory loss if
one is under stress. The various ways to improve memory during stress are brain
teasers, social interactions, exercise, and eating healthy foods.
§ Prolonged memory
loss because of stress can be very harmful to the body. The body takes on the
fight or flight reaction and if it does this for a prolonged amount of time it
can tear the body and mind down and have some damaging long term effects.
- Chakras are meridians that run throughout the body
like vain. Chakras are said to
represent the mind-body-spirit connection.
And these chakras can tell you if your mind-body-spirit connection is off which
in turn can tell you what’s wrong with yourself.
Resources: Exercises:
§ . This is an
exercise in reflecting on how your body reacts to stress. By looking at how
often stress-related symptoms have occurred in the past week, Immediate,
Intermediate, and Prolonged Stress effects how severe they seemed, and how long
they lasted can help us see a relation between stress and how we feel.
Tools: Journal Writing:
§
This
journal writing is about exploring your overall physical health by filling out
information about it. Your life contains many stressors and some we carry for
longer than needed this opens to expression of who we are from who we were so
we can better control are stressors..
|
Unit
3
|
Unit
3: Feast or Famine
Information to
Remember:
§
There
are five stages of grief which was summarized by Elisabeth Kubler-Ross While
she was working with her patients that were dying from cancer. The stages that she found that her patients
went through are denial, anger, bargaining, depression and acceptance. These
stages can be applied to all kinds of situations like, divorce or being fired
from a job or death of an unmet expectation.
§
There
are three types of stress-prone personalities, Type A personality, Codependent
personality, and there is addictive personality type.
§
There
are six levels in the hierarchy of needs.
Once one level is completed then the higher needs can start to be met,
but if the first level is not completed then the higher needs disappear until
the original needs can be meet. The order of needs are physiological needs,
safety needs, belongingness needs, need for self-esteem, self-actualization and
self-transcendence
Resources: Exercises:
§
This was a great for people like me with anger
issues. It made me realize how many time
and how often I get angry. This exercise was most helpful to me I don’t have kids now but I think I
need to get this under control before I do.
Tools: Journal Writing:
§ This journal is about how we view
and use defense mechanisms to protect your ego in times of stress. We were also
asked to discuss our dreams and if we remember our dreams and do we try to
interpret our dreams. I had a dream that I want some chicken and then woke up
wanting chicken.
|
Unit
4
|
Unit 4: One Planet Under Stress
Information to Remember:
§
Often codependent people seek the approval or
acceptance of others. These people are more stressed than usual.
§
Self-esteem can vary from having high or low
self-esteem and how one may handle stress depending upon which category their
esteem falls under. What are we destined to do and how do we all fit into this
equation
§
Type A personality we learn leads a stressful
lifestyle. This is caused by fast pace
life style that you don’t get enough stress.
There is a direct link to Type A personality types and heart disease Type
A personality is thought to be due to unsettled resentment
Resources: Exercises:
§
I think my values should show what type of person
you are, that is why I people above all is respect my family installed that
into me at a early age.
§
My Dad would always say respect yourself then
the others will also. I think I lived my this rule my whole life.
Tools: Journal Writing:
§
This journal asks for your own perspective on
your ego. This journal writing asks you to look at your dreams and remember the
symbolisms found in them. I scored 25 points on the questionnaire and it stated
that I don’t have a codependent personality. I am not as stressed prone than I
thought I was, but it is nice to know what is your stress level.
|
Unit
5
|
Unit 5: Under
Stress: What Now?
Information to Remember:
§
Humor is an opinion that can leave one feeling
amused. These opinions often leave the
audience with a feeling of pleasure and excitement
§
Time management can be hard to manage but a necessary
evil. I had a hard time getting where I
need to be on time I am like today’s
hurried lifestyle and the need to be there in fastest time possible. It is hard
to crunch my time So I Can do what I want in my own time.
§
When coping with stress one needs to evaluate
various different ways of how to deal with stressful. Like using coping skills,
I think coping skills could help a lot of people deal with their stress but it
has to be themselves who decide to do it.
Resources: Exercises:
§
This exercise was very helpful because reframing
our thoughts can be helpful in stressful situations. Thinking more clearly
about stressful situations has helped me become more rational about what I need
to do to make my life more enjoyable. Instead of dwelling on a bad situation, I
sit and think what I can do to make it better.
Tools: Journal Writing:
§
This was helpful to me by prioritizing my time
more efficiently. Organization has always been the one thing that I need to
work on.
|
Unit
6
|
Unit 6: Ageless
Wisdom of Meditation
Information to Remember:
§
Mental
imagery is the use of the imagination or the unconscious mind to use tranquil
scenes to relax, use peaceful images to overcome undesirable behaviors, or use
images to heal the body. They are often used in the think is if you can see
yourself doing it then you can see yourself doing it in a game.
§
To
relax the body from a heightened state of physical arousal to homeostasis,
action must be taken to alter both the quality and the quantity of stimuli
taken in by the five senses.” Just like the body the mind need homeostasis or
the body will not function properly.
§
Inclusive
meditation allows the mind to wander freely wonder. Exclusive meditation focuses
on objects such as being on a safe place in your mind or a pasture full of flowers.
Resources: Exercises:
§
This exercise was very interesting it involves
three different breathing and imagery techniques to relax and meditate. In this
exercise I think that it gave me a lot of insight on how to control my
breathing in work with my inner
problems.
Tools: Journal Writing:
§
This journal entry is very interesting how we
are overwhelmed with all types of information and that technology today gives us those discretion.. Using
these techniques we can control is thoughts and would help people like me with
ADHD claim down on focus on the task at hand.
|
Unit
7
|
Unit 7: Sight,
Sound and Body Work
Information to Remember:
§
Genetically modified organisms (GMO) are altered
by splicing genes from one food into another food. This could end world hunger but at the same
time could harm the human race and mutate are cells.
§
Nutraceuticals are an area that I am very much
familiar with. Nutraceuticals can be a food or part of a food that provides
medical or health benefits, including the prevention and/or treatment of a
disease. Nutraceuticals are also known for promoting organic and synthetic
compounds
§
The Five Senses _ Information is gathered
through the senses. Humans are mainly
visual animals, getting approximately 70 percent of sensory information through
the eyes. The ears gather about 20
percent, and the other three senses accommodate the remaining 10 percent
Resources: Exercises:
§
What we can eat can promote stress like eating
too much sweets or drinking a lot of coffee.
Tools: Journal Writing:
§
This journal is about are eating habits and what
times we eat. This journal was a good journal in that I found out what are my
eating habits so I can change them around for a healthier body.
|
Unit
8
|
Unit 8: The
Wellness Mandala
Information to Remember:
§
Eating healthy means a lot when it comes to
stress management. You can find that when your stressed you find yourself
eating a lot more of some foods.
§
Self-regulation is a self-produced or
self-generated activity that expresses the ability to control various aspects
of human physiology. Self-hypnosis is a big reason why can sleep a night it can
trick my self to think I am already sleep
§
The All or None Conditioning principle is an
interesting theory. With that theory the
all or none of these terms need to be meat or nothing gets done.
Resources: Exercises:
§
This exercise was very easy to do it was find 25
things that I find enjoyable. When I graduate I can relax I can finally get
some relation.
Tools: Journal Writing:
§
I learn that my life might be a little crazy but
if I had a set schedule I can keep up with the crazy. .And that was this
journal about is keep a schedule is I feel less stress.
|
Unit
9
|
Unit 9:
Applying Stress: Critical
Management to your Professional Life
Information to Remember:
§
Hobbies are essential to helping managing a
stressful life.
§
Forgiveness is a great tool to use for peace.
Choosing not to forgive can really create a burden on your mind because it
appears to hurt the other person more than yourself; when in reality you are
forcing yourself to stay in a specific phase and state of mind. Although it is
not easy, there are 6 vital phases to forgiveness: 1. Recognize the need to
forgive, 2.Identify what actually needs to be forgiven, 3. Consider “intent
versus impact”, 4. Understand and prevent intentional harm, 5. Find ways to let
it go, 6. Move on and enjoy life.
§
Dream therapy helps us to understand what our
dreams really mean. There are good and bad stressors that can affect the way
you dream. For example, a woman dreaming about getting married or a baby. Many
people whole heartedly believe that dreams can be a glimpse into their future rather
good or bad.
Resources: Exercises:
§
There was no exercise
Tools: Journal Writing:
§
List the title (s)of Journal Writing (s)selected
to include in the resource guide <insert your text>
|
Unit
10
|
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>
Additional Information
Seaward, B. L. (2009). Managing Stress Principles and
Strategies for Health and Well-Being. Sudbury, MA: Jones and Bartlett
Publishers.
Byrne, R. (2006). The Secret. Hillsboro, Oregon: Beyond
Words Publishing.
Guided Meditation Audio . (2013). Retrieved 04 26, 2014,
Kalra, E. K. (2003, 09 03). Nutraceutrical-Defination and
Introduction. Retrieved 04 30, 2014, from
http://foodsci.wisc.edu/Summer_Forum_2010/NutraceuticalsDefined.pdf
(Guided Meditation Audio . (2014). Retrieved 04 30, 2014,
from http://www.fragrantheart.com/cms/free-audio-meditations
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