Stress Management and Prevention Program Resource Guide

Stress Resource Guide Nathaniel Chaney

T able of Contents
UNI T 1 THE NATURE OF STRESS

Information to Remember: What is Stress and Stressors? Resources: Exercises/Journals for Peace: Exercise 1.2: My Health Philosophy Exercise 1.3: Self-Assessment: Poor Sleep Habits Questionnaire Exercise 1.1: Are You Stressed? Exercise 1.4: A Good Nights Sleep
UNI T 2 THE BODY AS B ATTLEFI ELD

Information to Remember: Anatomy and Physiology of Stress Stress and the Immune System Stress and Disease Resources: Exercises/Journals for Peace: Exercise 2.2: Immediate, Intermediate, Prolonged Stress Effects Exercise 3.2 Your Picture of Health
Unit 3 FEAST OR FAMINE

Information to Remember: Emotions: From Fear to Love Mind: The Psychology of Stress

Stress and Spirituality Resources: Exercises/Journals for Peace: Exercise 5.1: Anger Recognition Checklist Exercise 5.2: Mismanaged Anger Style Indicator Exercise 5.3: The Mismanaged Hot Stones Exercise 5.4: Anger: The Fight Response Exercise 5.5: The Anger Cycle Exercise 5.9: Emotional Well-Being Exercise 4.1: The Psychology of Your Stress
Unit 4 ONE PLANET UNDER STRESS

Information to Remember: Stress-Prone and Stress-Resistant Personalities Socio-economic Status Relates to Stress, Biological, Ecological, Financial, and Socio-economic stress Stress and the Human Spirituality Resources: Exercises/Journals for Peace: Exercise 7.5: Your Personal Value System Exercise 6.1: Under the Gun: Stress and Personality
UNI T 5 UNDER STRESS: WHAT NOW?

Information to Remember: Positive Thinking Humor and its Healing Power Resources: Exercises/Journals for Peace: Exercise 8.1: Reframing: Seeing a Bigger, Clearer Perspective Exercise 9.1: Value Assessment and Clarification

UNI T

AGELESS

WI SDO M

OF

MEDITATI ON

Information to Remember: The 5 Senses along with Mental Imagery as a Relaxation Technique The Art of Breathing The Art of Meditation Resources: Exercises/Journals for Peace: Exercise 18.3: Bridging the Hemispheres of Thought Exercise 20.2: Three Short Guided Visualizations Exercise 17.1: Dolphin Breath Meditation Exercise 18.1: Too Much Information Exercise 20.1: I Have a Vision: The Art of Visualization
UNI T 7 SI GHT, SOUND, AND BODY WORK

Information to Remember: Nutrition and Stress Resources: Exercises/Journals for Peace: Exercise 27.1: Stress-Related Eating Behaviors Exercise 27.2: Self-Assessment: Nutritional Eating Habits
UNI T 8 THE WELLNESS MANDALA

Information to Remember: The difference between aerobic and anaerobic exercise along with specific activities of each The difference between exercise and physical activity along with the recommended amount of time per day/week Phase of a Workout and Ways to Prevent Injuries Resources: Exercises No Exercises for this Unit Tools: Journal Writing

Exercise 25.1: Autogenic Training Exercise 25.2: The Power of Suggestion Exercise 28.1: Physical Exercise Exercise 28.2: My Body, My Physique Exercise 28.3: Your Circadian Rhythms Exercise 28.4: My Bodys Rhythms
UNI T 9 APPLYI NG STRE SS: CRI TICAL MANAGEM ENT AND PREVENTI ON TO YOUR

PROFESSI ONAL

LIFE

Information to Remember: Relaxation techniques, such as Tai Chi, Progressive muscular relaxation, and Clinical biofeedback in managing and preventing stress Effective Coping Techniques: groups Information seeking, Social orchestration, Social support

Other ways of coping: Hobbies, Forgiveness, Dream Therapy, Faith, and Prayer Resources: Exercises No Exercises in this Unit Tools: Journal Writing Exercise 4.4: Dreams: The Language of Symbols Exercise 16.2: Hobbies and Outside Interests Exercise 16.3: The Healing Power of Prayer Exercise 16.4: Friends in Need Exercise 16.5: Sweet Forgiveness Exercise 23.1: The Yin and Yang of Life

ADDI TI ONAL

I NFORMATI ON

References

Campbell, J. (2010, September 3). The Wisdom of Joseph Campbell. website: http://contenthsc.kaplan.edu/HW410_1101C/INSTRUCTION_hN6Dam6QTkR7xzbrMnQNw.xml_WEB_RESOURCES_dn_16_1.html Kaplan Higher Education. (2012). Online lessons [Microsoft Word document]. Retrieved from Lecture Notes Online Web Site: http://kucampus.kaplan.edu Kaplan Higher Education (2012). PowerPoint slide presentations.[PowerPoint slides]. Retrieved from Lecture Notes Online Web Site: http://kucampus.kaplan.edu Sapolsky, R. (2004). Why Zebras Dont Get Ulcers: The Acclaimed Guide to Stress, StressRelated Diseases, and Coping. (3 ed.). New York, NY: St. Martins Press. Seaward, B. (2008). The Art of Peace and Relaxation Workbook. Sudbury, MA: Jones and Bartlett. Seaward, B. (2009). Managing Stress: Principles and Strategies for Health and Well-Being. (6 ed.). Sudbury, MA: Jones and Bartlett. Seaward, B. (2012). Managing Stress: Principles and Strategies for Health and Well-Being Audio Files. (6 ed.). Retrieved from http://health.jbpub.com/managingstress/6e/audio.cfm Additional Information: Readings for Texts, PowerPoint Presentations, Online Lessons, Key Concepts from Each Unit

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Unit

Unit 1: The Nature of Stress

Information to Remember: The Nature of Stress
What is stress and stressors? Stress is the wear and tear on the body, an inability to cope with problems, a loss of emotional control, and an absence of inner peace. Stressors come from different sources such as environmental, physiological, interpersonal, psychological, organizational, financial, and life events. Paying bills, work, physical activity, people you dont like dealing with, and many times yourself. Stress is a perceived threat to a persons mind, body or emotions. This is so true, but the danger is its acted out physically!! We see it and feel it, and others really do!

Resources: Exercises/Journals for Peace

Exercise 1.2: My Health Philosophy This exercise shows what Health & Wellness means to Nate. It then helps me define what I think Health & Wellness needs to become I my life. Exercise 1.3: Self-Assessment: Poor Sleep Habits Questionnaire This exercise was chosen to figure out factors may contribute to insomnia and how it can affect physiology, circadian rhythms, or emotional thought processing. Its showed that I dont sleep enough, and this could lead to illness. . Exercise 1.1: Are You Stressed? This exercise was chosen to determine the level of stress in someones life and the awareness. Yes Im Stressed!!

Exercise 1.4: A Good Nights Sleep This exercise helped a person to see if sleep patterns are normal or not. Mysleep patterns are not normal. I average between 3-5 hours a sleep daily. This type of sleep irregularity can lead to many types of stress. I conducted experiments. 1. Slept for 9.8, 8. And 7.5 hours. I was more alert, no bags in my eyes, I was more pleasant, and sex was a lot better. 2. Slept for 2.5, 5, and 4 hours. I dozed off everywhere, was very irritable, and didnt want sex (just sleep).

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Unit

Unit 2: The Body as Battlefield

Information to Remember: The Physiology of Stress
Anatomy and Physiology of Stress The Chakra system with 7 primary energy sources of energy or chi is where each chakra is directly related to the mind-body-spirit dynamic to specific points of the body corresponding to organs of the endocrine and central nervous system. The 7 sources are: the 1st chakra root base of the spine, the 2nd chakra sacral sex organs, the 3rd chakra solar plexus upper stomach region, the 4th chakra heart center of the body, the 5th chakra throat lies above and connected to the throat, the 6th chakra brow or known as the 3rd eye, and the 7th chakra crown top of the head. The Chakra system intrigues me the most! This system of energy determines our balance. Its not like a nervous system, or any other system of the body we can see but its there. Stress and the Immune System We must remember that stress, emotional, physical, or any type; has the ability to wear down out immune system. Stress effects how our lymphatic, endocrine, or how our nervous system communicates. Stress and Disease Disease and illness show in the body and are directly related to two physiological systems: the nervous system and the immune system. The effects on these systems will lead to diseases. Stress could cause skin breakouts, the common cold, flu, heart diseases, and yes cancer.

Resources: Exercises/Journals for Peace

Exercise 2.2: Immediate, Intermediate, Prolonged Stress Effects

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This exercise shows the bodys immediate reaction to stress. (Immediate - seconds, intermediate minutes to hours, and prolonged stress - days). Exercise 3.2: Your Picture of Health This is a great exercise to show the characteristics that are associated with longevity and a healthy quality of life. My picture of health is pretty god, but needs improvement. With this exercise I then can make a plan for success.

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Unit

Unit 3: Feast or Famine

Information to Remember: Psychology of Stress
Emotions: From Fear to Love Examples of unhealthy emotions include unresolved anger (fight) and fear (flight). Four patterns of mismanaged anger styles include: the somatizer, the self-punisher, the exploder, and the underhanded. Mind: The Psychology of Stress According to Freud, the ego helps to decrease pain (distress) and to increase pleasure (eustress) along with being a means of protection. Freuds common defense mechanisms of the ego are the following: projection, displacement, rationalization, and humor. Stress-prone personalities and stress-resistant personalities. Stress and Spirituality Spirituality differs from religion in that it is inclusive and experiential while religion is exclusive and based on rules, regulations, and dogma. Four Pillars of the Human Spirituality are 1) Relationships, 2) Values, 3) a meaningful purpose in life, and 4) the divine mystery. Stages of the Heros Journey include the following: Departure, Initiation, and Return Home. denial, repression,

Resources: Exercises/Journals for Peace

Exercise 5.1: Anger Recognition Checklist

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This exercise was chosen to help understand how anger can surface in the course of a normal working day and a person may mismanage it. The number of anger episodes is then estimated to determine how many are experienced in a day. Exercise 5.2: Mismanaged Anger Style Indicator This exercise was chosen to help determine which mismanaged anger style is most dominant in your personality. Exercise 5.3: The Mismanaged Hot Stones This exercise was chosen to define what all the four anger styles mean. Exercise 5.4: Anger: The Fight Response This exercise was chosen to summarize the four ways (somatizers, self-punishers, exploders, and underhanders) that people mismanage their anger and to write down what gets them frustrated. Exercise 5.5: The Anger Cycle This exercise was chosen to show an interpretation of the mismanaged anger cycle. Here in exercise 4.1 this exercise helped me to see what I was doing that was when I was under stress. It really helped me become more aware of what my actions were. I was able to catch myself, and make healthy corrections.

EXERCISE

4.1 The Psychology of Your Stress

The following questions are based on several theories from Chapter 4 to help you become more aware of your perceptions, attitudes, and behaviors during episodes of stress: 1. In hindsight (because Freud said people are not aware at the time that they are doing it), do you find that you use one or more defense mechanisms to protect your ego? Reflecting on your behavior, which of the following do you see as common behaviors in your psychology of stress profile? a. Defensiveness (I didnt do it) Yes No b. c. d. e. f. Projection (She did it) Repression (I dont remember doing it) Displacement (He made me do it) Rationalization (Everyone does it) Humor (I can laugh about this now) Yes Yes Yes Yes Yes No No No No No

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g. bad.

Other.. I look forward to accusations, then I have a reason to defend myself or fight if

need be. Im very defensive when falsely accused, but Ill admit to whatever I have done well or

2. Carl Jung was adamant that we need to listen to the wisdom of our dreams. Please answer the following questions based on Jungs theories related to stress. a. Do you often remember your dreams? Yes No b. c. d. Do you make it a habit to try to understand your dreams and dream symbols? Do you have any recurring dreams? Have you ever had a dream of an event that later came to pass? Yes No Yes Yes No No

3. Kbler-Rosss stages of grieving are not just for cancer patients. These same stages occur for the death of every unmet expectation. What recent expectation was unmet that brought you to the door of the grieving process? What stage of Kbler-Rosss progression have you currently reached with this stressor? I dont find myself grieving often, bought watching my son or daughter sick brings me to tears! Or whenever my daughter cries because she thinks dad is leaving again. My kids tell me every night when I put them to bed, Dad I dont want you to leave!!> Thats a tear moment every night. Before my kids my only other grieving time was that when I found out my mom had died two days after retuning form Iraq in November 2006. That was the weakest moment of my life! 4. Refer to your Unit 1 Journal Writing Assignment, Exercise 1.5 (Personal Stress Inventory: Top Ten Stressors). Please list your stressors as predominantly anger-based or fear-based stressors. Anger-Based Stressors a. People Dis-respecting/not appreciating what I do b. My wife/I dont love or like her at all c. Working around lazy people Fear-Based Stressors a. I feel sometimes that my job may get me killed b. Not seeing my kids c. My Health getting poor d. School work e. Not enough time in the day f. I feel at times time will run out g. . Ill admit to my midlife crisis in my journal

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4
Unit

Unit 4: One Planet Under Stress

Information to Remember: Personality Traits and the Human Spirituality
Stress-Prone and Stress-Resistant Personalities Stress-prone personalities are Type A, Codependent, and Helpless-hopeless while Stressresistant personalities are Hardy, Survivor, and Sensation Seekers. Type A rushed or hurried lifestyle, associated with unresolved anger issues. Other characteristics include: time urgency, polyphagia (multi-tasking), ultra-competitiveness, rapid speech patterns, manipulative control, hyper aggressiveness and free-floating hostility. This is who I am all the time!! Type A 100%. Finding this out has helped me to comtrol my actions the most. Codependent dependent on making other people dependent on them as a means of selfvalidation, which is also referred to as an addictive personality. Other characteristics are ardent approval seekers, perfectionists, super-overachievers, crisis managers, devoted loyalists, selfsacrificing martyrs, manipulators, victims, feelings of inadequacy, and reactionaries. Helpless-hopeless given up on life, or aspects of it, as a result of repeated failure. Other characteristics include: poor self-motivation, cognitive distortion, and emotional dysfunction. Hardy 3 specific personality traits that collectively acted as a buffer to stress include the 3 Cs: 1) commitment, 2) control, and 3) challenge. This type may override a genetic disposition to illness, can exhibit Type A traits without the risk of heart disease, showed signs of Type A minus the hostility, and hurry with tasks to enjoy others. Survivor a winning attitude to overcome adversity and challenges, no matter what the odds may be, so that one comes out the victor and not the victim. Other traits include: acceptance (of the situation), optimism, creative problems solving, the will to survive, intuition, faith, judgment, and organization.

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 We all need the survivor in us! To help us to deal with stress. I think its our biggest sign, and gift of maturity (especially acceptance). Sensation Seekers Type R or risk taker personality. Characteristics are adventure seeking, experience seeking, disinhibit ion, and susceptibility to boredom. All four factors need to be present to ensure a high sense of self-esteem is: connectedness, uniqueness, power, and models. Socio-economic status related to stress along with biological, ecological, financial, and socio-economic stress Environmental stressors can be physical stress, thermal stress, radiation stress, climatic stress, and biological stress. This industrial world we live in is causing huge stress on us. What is sad is the lower we find people in economic/social class, the more stress they seem to have. More of the haves keep having more, and the have nots lots of stress! Time management is using the time you have efficiently, which includes these three aspects of prioritization, scheduling, and execution (action plan). Stress and Human Spirituality Theories of Human Spirituality include the Paths of the following: Carl Jung, M. Scott Peck, Hildegard von Bingen, Black Elk, Matthew Fox, Jesus of Nazareth, Joseph Campbell, Joan Borysenko, Deepak Chopra, Lao Tzu, and Albert Einstein.

Resources: Exercises/Journals for Peace

Exercise 7.5: Your Personal Value System This exercise was chosen to figure out a persons current value system. This diagram can help gain insight and help resolve issues that might be causing stress. This exercise was chosen to examine your beliefs, attitudes, and behavior towards money. Exercise 6.1: Under the Gun: Stress and Personality This exercise was chosen to pick a stressor in a persons life and explain the characteristics that he or she uses to deal with stress based on the hardy personality concerts. This exercise is a great example of journaling stress. It is a good way to physically see the stress you dealt with, and how you handle it, and finally how you could handle that type of stress better. See Example:

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EXERCISE 6.1 Under the Gun: Stress and Personality

Pick a stressor in your life and explain the characteristics that you feel you employ to deal with stress based on the concepts of the hardy personality. 1. Commitment involves ones personal values: I also stayed married because of the commitment to my kids! I wanted to leave my wife in 2007, but I did not want to leave a 18 month old and a new born without them growing with a connection to their dad. It was hard because I loved my wife when I married her in 2005, but by the end of 2007 my love was finished. Even though I felt this way, I had a stronger desire to make sure that my kids knew their dad by the time they reached grade school. My daughter turns 6 in April and is in kinder, and my 4 year old son starts pre k in August(If you want to see how gorgeous they are add me on facebook Nathaniel Chaney-rush828.nc@gmail.com). I'm going through divorce proceedings this week, but I know that my kids know their dad and love him to death! 2. Controlling a situation helps overcome fear: At work this is all I do! I have to control everything! I'm always afraid that others will not do things right-well the statistics show this to be the normal outcome. I just feel when I'm not around people are screwing up, or not focused on getting the job done. If I maintain control I never have to worry about anything-plus my yelling, screaming, and throwing things keeps the soldiers thinking I'm crazy! 3. Challenge is the ability to see change and even problems as opportunities for growth rather than threats: I love "The Challenge". That's why I always do work at the last minute; it puts me under pressure. I love the fact that I married someone 19 and I was 35, I like that I had my first child at 36, Joining the military at just about 35, and the fact that I stated college at 40! All these challenges in life energize me, and it makes me work harder than all those around me, Challenges don't stress me, they get me "In the Zone"! List any other aspects (inner resources) that help you get through the tough times: 1. Love for the well being, and developing awesome kids. I never want to let them down , or be in any negative position that could hurt them. 2. My love of life! Ive seen death or family, and friends t oo early. This helps me to appreciate life and really live it. 3. I remember what I have been through, and I remind myself that Im strong enough to make it through anything. 4. My sense of humor, and desire to make others smile. This gives me a constant joy all day. 2008 Jones and Bartlett Publishers. Reprinted with permission. All rights reserved.

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5
Unit

Unit 5: Under Stress: What Now?

Information to Remember: Dealing with Stress: Coping Strategies
Positive Thinking Reframing is a means to neutralize perceived threats and focusing on the positive. This is something that I need to do more of. I deal with more than the average amount of stress in the Army, because your stress is tied up with that of 4-50 others every day. Steps to initiate cognitive restructuring are the following: 1) awareness (of toxic thoughts), 2) reappraisal of the situation, 3) adoption and substitution, 4) evaluation (of new thought processes) along with initiating a relaxation technique to calm your mind, take responsibility for your own thoughts, fine-tune expectations, give yourself positive affirmations, and accentuate the positive. Humor and Its Healing Power Short and long-term effects of humor are the following: a decrease in muscle tension, resting heart rate, blood pressure, and emotional stress (anxiety) and an increase in neuropeptides (endorphins), immune system integrity, and overall sense of well-being. Thats why I feel good when Im a clown. Laughter affects human physiology by reducing pain, strengthens immune function, and decreases stress. Look at this! So all of my laughing is paying off!

Resources: Exercises/Journals for Peace No Exercises for this Unit

Exercise 8.1: Reframing: Seeing a Bigger, Clearer Perspective

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This exercise was chosen to identify three stressors and draft a new reframed perspective that allows a person to get out of a rut of a narrow-minded view and start moving on with his or her life.

Exercise 9.1: Value Assessment and Clarification This exercise was chosen for a person to look at his or her value system, assess its current status, and clarify unresolved issues associated with values in conflict. As you can see in the below example, this exercise shows how to priority what your value system is.

EXERCISE 9.1

Value Assessment and Clarification

Valuesthose abstract ideals that shape our livesare important constructs. They give the conscious mind structure. They can also give countries and governments structure. The U.S. Declaration of Independence is all about values, including life, liberty, and the pursuit of happiness. Although values are intangible, they are often symbolized by material objects or possessions, which can make values very real. Some everyday examples of values are love, peace, privacy, education, freedom, happiness, creativity, fame, integrity, faith, friendship, morals, health, justice, loyalty, honesty, and independence. Where do values come from? We adopt values at a very early age, unconsciously, from people we admire, love, or desire acceptance from, such as our parents, brothers and sisters, school teachers, and clergy. Values are often categorized into two groups: basic values, a collection of three to five instrumental values that are the cornerstones of the foundation of our personalities, and supporting values, which augment our basic values. Throughout our development we construct a value system, a collection of values that influences our attitudes and behaviors, all of which make up our personality. If you are not sure what your values are, look to see where you spend your time and money. As we mature, our value systems also change because we become accountable for the way we think and behave. Like the earths tectonic plates, our values shift in importance, causing our own earth to quake. These shifts are called value conflicts, and they can cause a lot of stress. Classic examples of value conflicts include love versus religious faith or social class (Romeo and Juliet), freedom versus responsibility, and work versus leisure (the American Dream). Conflicts in values can be helpful in our own maturing process if we work through the conflict to a full resolution. Problems arise when we ignore the conflict and avoid clarifying our value system. The purpose of this journal theme is for you to take an honest look at your value system, assess its current status, and clarify unresolved issues associated with values in conflict. The following are some questions to help you in the process of values assessment and clarification. 1. Make a list of the core values you hold. (Values come from things that give you meaning and importance, yet they are abstract in nature.)

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1. 2. 3. 4. Raising my kids, and putting their welfare before mine always Working hard, hard work is what will always provide job security Take care of your body. Look out for your mental, physical, and spiritual wellbeing always Treat everyone better than you are being treated. 2. See if you can identify which of these values are basic, or instrumental, at this point in your life and which support or augment your basic values. 1. Raising my kids is the basic value that drives me today! All of the rest support this priority on my life right now. 3. How are your values represented in your possessions? (For example, a BMW may represent wealth or freedom.) 1. Money: I drive a Subaru station wagon for my kids safety, and its a good family care. I created an emergency fund, to protect us in case we need it. I work safetly always at my job, my job is income to raise my kids (not just for me no more). 2. Health: My college degree was changed from History, to health & Wellness to not only provide good education for myself, but there are many more jobs in that field now and in the future. 3. Clothes: All my cloths basically are my work clothes. 4. Guitar: Playing my guitar keeps me in a free, clear mental state. 5. Describe how your values influence your dominant thoughts, attitudes, and beliefs. 1. The thought of anyone hurting my kids will make me crazy. 2. When someone at work is unsafe, i put them in their place because they are putting the body that provides for my kids in danger. 3. Health: Now that Im 42 everything I eat, and who I hang around effect my physical health, and my mental wellbeing. That is why I try to eat healthy, do exercise, and hang around people who have similar values. 5. Do you have any values that compete for priority with one another? If so, what are they, and why is there a conflict? No all my values are riding behind raising my kids. They either keep me on track with work, school, my health , or good relationships with others. This way I teach my kids hard work, and living in a good and productive community. 6. What do you see as the best way to begin to resolve this conflict in values? Ask yourself whether it is time to change the priority of your values or perhaps discard values that no longer give importance to your life. ____________________________________________________________________Unit

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Unit 6: Ageless Wisdom of Meditation

Information to Remember: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery
Approximately 70% of sensory information is processed through our eyes, another 20% is garnered by the ears, and the remaining 10% is taken in by the other three senses. Mental imagery as a relaxation technique, such as daydreaming, helps to replace negative thoughts and perceptions with peaceful scenes. They may include the following: tranquil nature scenes, behavioral changes, and healing body images. Benefits of Diaphragmatic breathing are the following: strengthen the diaphragm, decrease the work of breathing by slowing the breathing rate, and a decrease of oxygen demand. The 4 steps of the breath cycle are Inhalation (in breath), Brief pause, Exhalation (out breath), and a Brief pause. A deep sigh is a form of diaphragmatic breathing and it helps to unwind. Types of Meditation include the following: Exclusive (single focus), Inclusive (becoming the observer of your thoughts), Mindfulness meditation (training the mind to live in the present moment), and Insightful meditation (clearing the mind of interruptive thoughts and ego chitchat to begin to expand awareness to the intuition, which gives insight into a persons life). The primary goal of meditation is to calm the mind, even if nothing shows up once this state is reached.

Resources: Exercises/Journals for Peace

Exercise 18.3: Bridging the Hemispheres of Thought This exercise was chosen to describe a persons thinking style, why it gravitates toward one way or another, and his or her dominant and nondominant thinking styles. Exercise 20.2: Three Short Guided Visualizations This exercise was chosen for a person to write about his or her thoughts and experiences with three short guided visualizations. Exercise 17.1: Dolphin Breath Meditation

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This exercise was chosen for a person to write about his or her thoughts and experiences with a diaphragmatic breathing exercise. Exercise 18.1: Too Much Information This exercise was chosen to list five ways to successfully decrease the quantity of information that a person is in contact with every day.

EXERCISE 18.1 Too Much Information

If no one has officially said this to you yet, then you are overdue to hear these words: Welcome to the information age! Satellite television, cable television, the Internet, cell phones, and embedded computer chips are just a few things that inundate us with a tsunami of information. As if this werent enough, there are more things looming on the horizon, all of which are begging for our attention. If you are like most people today, most likely you are drowning in information. There is even a new name for this: information stress. Although we take in information through all of our five senses, over 80 percent of all the information we take in is received through the senses of sight and sound. Well before the term information age was coined, it was very easy to experience sensory overload from too much information taken from the eyes and ears, such as from watching too much television to pulling an all-nighter to cram for an exam. The consequence of sensory overload is becoming numb to it all and walking around like a zombie. Its no stretch to say there are people who fit this description. Living in the information age, discernment is essential. Discernment means being able to distinguish truth from non-truth. Perhaps more accurately, it means discerning news from marketing, news from entertainment, and truth from hype and spin. There is a solution to information overload. It is a practice called meditation: cleaning the mind of all the clutter and useless information that bombards your attention span. 1. List five ways to successfully decrease the quantity of information with which you are barraged every day. a. I could do away with cable T.V. They are controlled by advertisers, who use viewers as marketing objects, and suck you in and program you to buy and use their products. b. Invest in satellite radio. This way I could program what I choose to listen to commercial free.___ c Drive on scenic routes. This way Im not slammed with the huge billboards of advertising d. Spend more time at the library. There is no kind of TV, or advertisements, or any media whatsoever. Information I take in there is controlled. e. Limit the computer use. Cut back on the surfing time on the Net. Also choose sites a lot better, listen to more pod casts. 2. People tend to mirror behavior, often not even knowing that they do this. In terms of too much information, or TMI, people who take in too much information often talk to their friends and share too much information (e.g., how much

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they make, how many times they have sex per week, or how often they clean their bathroom). There is a real art to sharing information without revealing everything. As a rule, people who share too much information about themselves have acceptance problems. Are you the kind of person who volunteers to? much information? If so, what can you do to filter out the less important facts and perceptions and still get your point across? This is a daily problem in the ARMY. I used to be that way too, because I loved to hear the gossip, and to spread it around. Talking about others always took the attention off me. So know when I got work its work When I do school work its School... And I only say good things about people that are true, and when I have to correct them because of bad stuff I keep it short and sweet. 3. See if you can come up with a handful of ways to bring balance back into your life by taking time to quiet your mind and explain them here. I need to quiet my mind, because I feel its always running. I noticed after I did the breathing exercises, I was freer to study and think clearly, so I believe if I take time to breathe and only filter in good information, this will cause me to look better, feel better, and take more advantage of all that comes with breathing. I never have taken time to breath until this class.

Exercise 20.1: I Have a Vision: The Art of Visualization This exercise was chosen for a person to write his or her impressions of two guided mental imagery tracks (A Mountain Lake and Rainbow Meditation). This was a most calming exercise! I was surprised that it worked. When I went to see a psychologist for anger management, he suggested we do these in our sessions. So I did them, but my mind was on getting the session over with. Well if I would have used them then maybe it would have helped me morea lot faster.

Example of Exercise 20.1:

EXERCISE 20.1 I Have a Vision: The Art of Visualization

A popular song back in the 1960s had a line that went like this: Thinking is the best way to travel. In many ways this is true. The mind has an incredible ability to project

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itself to many placessome places the body might have been to, some only the mind visits in dreams. Traveling on the thoughts generated by the mind, we can go anywhere. No ticket or baggage is required, only a desire and your imagination. If you had the ability to project yourself anywhere to relax for an hour or so, where would you go? This journal theme invites you to plan five mental mini-vacations and then use the powers of your imagination to take you there. Visualization can also be used to heal the body by using your imagination to create a vision of restored health of a specific organ or region of your body. In fact, visualization is one of the leading techniques in mind-body medicine. The purpose of this exercise, then, is to sharpen your imagination and relaxation skills so that when you recognize your need to unwind you can escape, if only momentarily, to a place that gives you peace of mind. When drafting these images, give as much detail as possible so you can not only see them in your minds eye, b ut actually feel yourself there through all five senses. What are some healing visualizations you can use to restore yourself to health? The CD that accompanies the text, Managing Stress, has two guided mental imagery tracks: (1) A Mountain Lake and (2) Rainbow Meditation. Listen to each of these and write your impressions of each in the following space. Mountain Lake:

__This was very relaxing! It brought back to places I used to hike of I Connecticut. I felt the pine needles as I walked through the trees smelled the water from the lake, I felt the warmth of the sun coming through the trees, and most of all I dont feel like I was in El Paso! The air was different, the ground was different, and I was actually there, The voice of the man on the CD was very room and soothing. I followed his instructions, and crated my image, and his voice and the music in the background slowly guided me there. ____________________________________________________________________ Rainbow Meditation On this exercise once again I was totally relaxed. They connection of colors helped me feel stabilized, safe, and secure. Focusing on the different beams of light not only helped my breathing, but seemed to develop a sense of healing and recovery. This exercise was very nice.

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7
Unit

Unit 7: Sight, Sound and Body Work

Information to Remember: Nutrition and Stress
Mental imagery is a series of images that bubble up spontaneously from the unconscious mind Nutrition and Stress Eating can be due to unresolved anger, boredom, loneliness, procrastination, anxiety and willpower which can affect the body in many negative ways, such as the following: overconsumption, nutritional deficiency, poor immune system, and a slowdown in digestion and absorption. Certain foods (caffeine, sugars and artificial sweeteners, and preservatives among others) can increase the heart rate, increase blood pressure, increase secretion of certain hormones, and limit transmission and reception of signals. Recommendations are to beware of processed foods, read labels, limit sugar and caffeine intake, do not buy foods you cannot pronounce, pay attention to your body, and drink plenty of clear, clean water. Im a nitrition criminal! I dont intake enough water, and I live off of caffeine.

Resources: Exercises/Journals for Peace

. Exercise 27.1: Stress-Related Eating Behaviors This diet related exercise helps to determine if your diet gas any connections to your stressful behaviors. As you can see below mine definitely does:

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EXERCISE 27.1
4 = Always 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20.

Stress-Related Eating Behaviors

3 = Often 2 = Sometimes 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 1 = Rarely 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 0 = Never 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Please read the following statements and circle the appropriate answer. Then tally the total to determine your score using the key below.

I tend to skip breakfast on a regular basis. On average, two or three meals are prepared outside the home each day. I drink more than one cup of coffee or tea a day. I tend to drink more than one soda/pop per day. I commonly snack between meals. When in a hurry, I usually eat at fast food places. I tend to snack while watching television. I tend to put salt on my food before tasting it. I drink fewer than eight glasses of water a day. I tend to satisfy my sweet tooth daily. When preparing meals at home, I usually dont cook from scratch. Honestly, my eating habits lean toward fast, junk, processed foods. I eat fewer than four to five servings of fresh vegetables per day. I drink at least one glass of wine, beer, or alcohol a day. My meals are eaten sporadically throughout the day rather than at regularly scheduled times. I dont usually cook with fresh herbs and spices. I usually dont make a habit of eating organic fruits and veggies. My biggest meal of the day is usually eaten after 7:00 P.M. For the most part, my vitamins and minerals come from the foods I eat. Artificial sweeteners are in many of the foods I eat.

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Total score 26 Score: A score of more than 30 points indicates that you most likely have traits associated with the codependent personality, a personality style known to be stress-prone. Scoring Key A score of more than 20 points indicates that your eating behaviors are not conducive to reducing stress. A score of more than 30 suggests that your eating habits may seriously compromise the integrity of your immune system. Paramount Wellness Institute. Reprinted with permission. All rights reserved.

Exercise 27.2: Self-Assessment: Nutritional Eating Habits This exercise also helped to see if there was more stress in my diet. It helped me to see how much, caffeine, and junk food I intake, and at what emotional times do I eat them.

EXERCISE

27.2

Self-Assessment: Nutritional

Eating Habits
1. 2. Do you regularly consume caffeine? List the foods that you ingest that contain caffeine (e.g., coffee, tea, sodas, chocolate) and the estimated amounts you consume per day. Type of Food with Caffeine a. COFFEE b. _______________ c. _______________ d. _______________ e. _______________ f. _______________ 3. Do you take vitamin supplements? If yes, what kinds? Vitamin Code for men. Its Raw whole food multi-vitamins, with live Probiotics and Enzymes. 4. Do you frequently use table salt? Yes No Yes No 4 8oz CUPS _______________ _______________ _______________ _______________ _______________ Amount per Day Yes No

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5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Do you eat one or more meals that are prepared outside the home daily? Do you consume junk food (from vending machines or convenience stores) regularly? Do you eat cereals that contain sugar? Love them!! Do you drink a lot of soft drinks? Just Diet Coke Do you find that when you are stressed you tend to eat more? Do you find that when you are angry you tend to eat more? Do you eat a wide variety of fruits and vegetables? Do you eat foods (e.g., fish and nuts) with the essentials oils (omega-3 and omega-6)? Do you tend to eat quickly (e.g., to wolf down your food)? Do you tend to drink alcohol as a means to relax? List your top five comfort foods:

Yes Yes Yes Yes Yes Yes Yes Yes Yes Yes

No No No No No No No No No No a. Capn Crunch Cereal b. Lattes c. Chocolate d. Poptarts

e. _______________ f. _______________ 16. Describe any other eating habits that you associate with a stressed lifestyle: When Im under stress I tend not to eat. Im to angry, or worried to eat. I tend to eat junk food, Diet Coke, and premade foods. Im too stressed to cook!!

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8
Unit

Unit 8: The Wellness Mandala

Information to Remember: Physical Exercise and Prevention
Aerobic exercise involves exercise done over a duration of 20 or more minutes. Aftter this 20 minute period the body starts to use fat for its energy source. Examples of aerobic exercises 1. Running 2. Swimming 3. Cycling 4. Cross country skiing 5. Rhythmic dancing 6. Walking 7. Water aerobics 8. Aqua aerobics 9. Spinning 10. Martial arts. Anaerobic exercise is a physical emotion intense in power and strength, but short in duration, which is important for muscle strength and toning, and done in the absence of oxygen. Examples of anaerobic exercises are the following: 1. Weightlifting 2. Pilates

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3. Yoga 4. Sprints 5. Squats 6. Doubles tennis 7. Calisthenics 8. Shot put 9. Baseball 10. Volleyball 11. High jump 12. Hurdles 13. Diving. The difference between exercise and physical activity along with the recommended amount of time per day/week Exercise is intentional for a specific reason Physical activity is movement in general Recommended amount of time per day/week 20 to 30 minutes / 5 days per week Phase of a Workout and Ways to Prevent Injuries Warm-up Period lasting no longer than 5 to 10 minutes to help increase the heart rate and to allow muscles to become saturated with oxygenated blood. Stimulus Period a minimum of 20 minutes where one targets the specified intensity toward heart, lungs, and muscles. Cool-Down Period to decrease signs and symptoms of the stress response to its resting state, usually around 5 minutes.

Resources: Exercises/Journals for Peace

Exercise 25.1: Autogenic Training This exercise was chosen to listen to an autogenic training exercise on the CD and to answer questions about it.

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Exercise 25.2: The Power of Suggestion This exercise was chosen to make note of what words are used in everyday conversation and to analyze them.

Exercise 28.1: Physical Exercise This exercise was chosen to determine a persons exercise habits, favorite activities, motivations, incentives, and a sketch of a weekly program. The best thing about the US Army is they press hard, and mandate physical activity to keep your job. As you can see below my schedule comes from being in the Army:

EXERCISE

28.1 Physical Exercise

In simplest terms, we are physical animals with a human spirit. As human beings we were never meant to sit behind a desk for eight to ten hours a day. Human anatomy and physiology were designed to find a balance between motion and stillness, stress and homeostasis, exercise and relaxation. Some would say that the mounting incidence of disease and illness is a result of being out of physiological balance. In this day and age, in which stress is at an all-time high, our bodies kick out several stress hormones, which, if not used for their intended purpose (to mobilize the bodys systems for fight or flight), circulate throughout th e body and tend to wreak havoc on various organs and constituents of the immune system. Physical exercise is considered the best way to keep the physiological systems of the body in balance, from stress hormones and adipose tissue to the integrity of bone cells and macrophages of the immune system. Exercise doesnt have to be all that hard or time consuming. Perhaps more important than what you do is just making the time to do it. Mark Twain once said, Oh, I get the urge to exercise every now and then, bu t I just lie down till it goes away. This may be humorous, but the truth of the matter is that physical exercise is what we need to promote the balance and integrity of our physiological systems. Although there is no doubt we seem to have a certain magnetic attraction to the couch and TV, this pattern of behavior has proved to be hazardous to our health. 1. Describe your exercise habits, including the formula for success (intensity, frequency, and duration of exercise). 1. My exercise habits are very intense! I have to give it my all in the Army! If I dont when I need my body most it will fail. 2. Frequency? Cmon its every day! You have to work out, so you don; t get kicked out of the Army. And on weekends, then fun sport activities. 3. Duration: Exercise is always 90 mins or more a session, most I know go for 60 mins, I get 90 mins in. 4. Exercise: I like to keep my muscles, and my body in a constant state of shock, so I constantly change my exercises. This way my muscles continue to grow for new work.

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2. What are your favorite activities? If for some reason you were injured and couldnt do your favorite activity, what would be your second option for exercise? 1. 2. 3. 4. 5. 6. Water exercises Table Tennis Yoga Play My Guitar Bowling Lots of Cooking. And baking

3. What do you do to motivate yourself when you are less than inspired to get up and out the door? What are some additional incentives to maintain a regular exercise regimen? 1. I watch an inspirational sports video/ or movie clips: Remember the Titans, Rocky, or Rudy! 2. I look at my body, and it motivates me to fix it. 3. I think about the good feeling Ill get in the end . 4. Most people say that they cannot find the time to exercise. Considering classes, Studying, work, social obligations, and the like, it is hard to fit in everything. So The question of priorities comes to mind. What are your priorities in terms of your health? Do you see your perspective changing in the course of your life? Right now, what can you do to find (make) the time to get physical exercise every day? 1. My health and safety are number 1!!!! Without health & wellness I will not be around, and if Im around I cant do anything 2. Exercise gives me a clear mind, and helps me study, organize and think better 3. My kids are a huge priority, so I started doing things with them more, but outside where we all get exercise. 5. Sketch out a quick weekly program of exercise, including days to work out, time of day, and activity. Normally it works like this: 1. Monday Warm up 5 minutes, 4 mile run (8 min mile pace), cool down5 mins, and stretching 10 mins. 2. Tuesday Muscle strength Endurance: Work on upper body in the Gym5 min of Cardio to get my body warm, stretch before each exercise.and do 3 sets of 8 -12 reps for my Arms, Chest, Shoulders, and 10 mins of ab scrunches Sit ups 3. Wednes: Running, 60/120 sprints 30 minutes and do 3 sets of 8 -12 reps for my lower body: lunges, Squats, leg pressand two calf raise exercises. 4. Thurs:Muscle strength Endurance: : Work on upper body in the Gym5 min of Cardio to get my body warm, stretch before each exercise.and do 3 sets of 8 -12 reps for my Back.. 30 Minutes of Yoga 5. Friday: Warm up 5 minutes, 4 mile run (8 min mile pace), cool down5 mins, and stretching 10 mins Then I do fun stuff on weekends

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1. Bowling 2. Tennis 3. Hiking 4. Bike riding 5. Racquet Ball I try to do at least two.

Exercise 28.2: My Body, My Physique I love this exercise! Youcan he honest about yourself. That is what we need! To look at our bodies, see what we like, and what we dont like. Then there should be healthy ways to fix it (diet, exercise), or accept it.

EXERCISE

28.2 My Body, My Physique

Discovering your real self means the difference between freedom and the compulsions of conformity. --Maxwell Maltz One often hears in California that Nobody is ever satisfied with their hair. The same could be said about our bodies. We receive hundreds of messages a day from the media telling us that our physiques just arent good enough. We spend hours and hours and gobs of money altering, complementing, adding, shifting, subtracting, and glamorizing various aspects of our bodies just to please other people in the hopes that we too can be pleased. Hair color, eye color, body weight (too much, too little), aerobic this, anaerobic that, add inches here, take off pounds thereit is fair to say that few people are completely satisfied with their bodies. But it doesnt have to be this way. There is a strong connection between self-esteem and body image. The two go hand in hand. If your level of self-esteem is low, so too will be your body image. In his book Psycho-Cybernetics, Dr. Maxwell Maltz noted that many of his clients didnt seem all that much happier after receiving nose jobs and facelifts, which led him to the realization that the real change has to take place inside first. So how do you feel about your body, your physique? 1. Describe your body. First list all the things you like about your body and explain why. Next, if so inclined, make a list of things you wish to improve. 1. My lips: I think they are not only perfect to my face but, some of the most attractive I have ever seen(many agree) 2. My legs: My weight has changed, but my legs have kept definition, and they look awesome. I dont have skinny legs, but they are not too massive either. 3. My Smile: Its devilish, childish, sneaky, and sexy all at the same time. 4. My Height: I like being 58not tall but not too shortright in the middle or average. 2. Do you compare yourself with others? If you do, youre not alone. Actually, this is pretty common for both men and women, especially in college when your identity is still being formulated: Grooming yourself for that very important first impression can take priority over a term paper every time. So what is it you find yourself comparing with other people? Why?

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No I dont do comparisons, I sis for most of my life when I was insecure. I saw all the greatness in others and not in myself. This caused me to have some serious security issues. Now people inspire me! I love to watch beautiful people, with the understanding that we are all uniqueand we have the opportunity to take the best from each other. I do look at certain peoples abs for inspiration. I think a man or woman with a strong core, and back is a huge inspiration. They are also the most beautiful parts of the body. 3. The American public is obsessed with weight and weight gain. There is some good reason for this because of the relationship between obesity and diseases such as cancer, diabetes, and heart disease, but the concern has become an obsession for most people. Is your weight a concern for you? If so, how? Yes weight is a huge concern. Im in the Army and we run a lot, carry equipment while on long ruck marches, and we have to do a lot of physical activity. I came in the Army at 186ibsI le ft Basic Training and AIT (Where I learn my Army Job) at 155lbs. Now running at the lighter weight felt better, I looked better, sleep better, and I never got sick. So weight does change not only performance, but health also. 4. Taking to heart Maxwell Maltzs notion of making the first change within, can you think of any perceptions, attitudes, and beliefs you can begin to alter so that changes you do make to your physique are long-lasting ones with which you feel content? Yes! Like I said earlier, Realizing that we are all unique, I think that is the key. We can be the best Self we can be. I cant b eTiger Woods, LeBron James, or anyone else.but I can use them for inspiration to make myself the best. We cam model routines, diets, and the way another conditions or cares for their body. The one thing we need though, knows that we will become only the best of ourselves.

Exercise 28.3: Your Circadian Rhythms I love this exercices. It shows me that for the most part my body stays on a regular schedule. When the body is on a regular schedule, it has opportunity to learn/program itself to recover, and to promiot e better healing Irregular schedules can greate distrustion in the body, as noted below:

EXERCISE

28.3 Your Circadian Rhythms

Your body runs on a twenty-four-hour-plus clock, based on the earth spinning on its axis around the sun. Research shows that people who keep to a regular schedule tend to be healthier (fewer colds, flus, etc.) than those whose lifestyle behaviors tend to be more erratic, because these tend to stress the body. In this exercise you are asked to monitor your lifestyle behaviors based on the time of day that these occur for the period of a full week.

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Week of ________________ Circadian Rhythms 1. Time that you awake each morning 2. Time that you go to bed 3. Time that you fall asleep 4. Time that you eat breakfast 5. Time that you eat lunch 6. Time that you eat dinner 7. Times that you snack 8. Times of bowel movements 9. Times that you exercise 10. Times that you have sex 11. Other regular activities Sun. 630am Mon. 430am Tues. 430am Wed. 430am Thurs. 430am Fri. 430am Sat. 630am

1am 105am

1am 105am

2am 205am

12am 1205am

1am 105am

12am 1205am

10pm 1005pm

6am

6am

730AM

730AM

8AM

630am

9am

1pm 6pm 3

1130am 530pm 1

1130am 530pm 0

1130am 530pm 2

1130am 530pm 0

1130am 530pm 1

1pm 6pm 4

1 0 0

2 2 0

1 1 0

1 1 0

2 1 0

1 2 0

1 1 1

Exercise 28.4: My Bodys Rhythms This exercise was chosen for a person to determine his or her general sense of the bodys rhythms, if he or she keeps a regular eating, sleeping, and exercise schedule, how close he or she is connected with nature.

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Since Im part Cherokee Native American, some of my realtives have always taight me that we are connected to the Earth; and its where we come from. So we should respect the Earth, and connect with her. This exercise helps to see if we are doing just that:

EXERCISE

28.4 My Bodys Rhythms

The body has an internal clock that runs on a twenty-four- to twenty-five-hour day. If you were to lock yourself away from all the natural elements (sunlight, temperature fluctuations, etc.) and the grip of technology (TVs, radios, computers, etc.), as some people have for research purposes, your body would fall into a natural pattern, its circadian rhythm. To a large extent, these rhythms are based on and are strongly influenced by the elements of the natural world: the earths rotation, the gravitational pull, the earths axis, and several other influences of which we are probably not even aware. Other rhythms influence our bodies as well: infradian rhythms (less than twentyfourhour cycles) such as stomach contractions for hunger and rapid eye movement cycles, and ultradian rhythms (more than twenty-four-hour cycles), such as menstrual periods and red blood cell formation. As we continue to embrace the achievements of high technology and separate ourselves even further from the reach of nature, we throw off our bodys natural rhythms. When these rhythms are thrown off for too long a time, various organs that depend on the regularity of these rhythms go into a state of dysfunction. College life holds no particular order for body rhythms. You can eat dinner one day at 6:00 P.M. and the next day at 9:30 P.M. We wont even talk about sleep! Perhaps at a young age your body can rebound from these cyclical irregularities. More likely than not, though, regular disruptions in the bodys rhythms will manifest quickly in various ways such as irritability, fatigue, lack of hunger, restless sleep and insomnia, low resistance to illness, and lowered mental capacities. 1. What is your general sense of your bodys rhythms? That when they are in Balance, you are very healthy, confident, alert and well. 2. Do you keep to a regular schedule with regard to eating, sleeping, and exercise? Or does the time you do these vary from day to day? No Im on a pretty steady Schedulenot too much change at all!! 3. How closely are you connected with nature? Do you spend time outdoors every day? Do you find yourself more tired, perhaps even more irritable, as we shift from autumn into winter? Do you find yourself more energized, perhaps more positive or optimistic, as we shift from winter to spring? I stay pretty much the same. Im from Connecticut and we adjusted to the change. I look forward to the changes in the seasons. Know what has thrown me off is the dry, constant head of El Paso TXIt makes me want to stay inside all day under cool air.

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4. If you are a woman, what is the regularity of your menstrual period? Can you identify a pattern with your nutritional habits, stress levels, and other daily rituals that may influence your menses?

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9
Unit

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

Information to Remember: Applying Stress: Critical Management to your Professional Life
Tai Chi is a moving meditation that includes a series of movements that help regulate the flow of chi/energy. This practice is to help enhance ones life health in the areas of the mind, body, spirit, and emotions. The purpose is to be in harmony with the universal life flow of energy. Progressive muscular relaxation is a technique that consists of systematic series of muscle contractions to reduce muscular tension. The purpose is to reduce ones stress levels by increasing the awareness of muscle tension and learn to reduce it. Social support groups is where one nurtures relationships with and among friends, family members, and others whose company acts to buffer the ill effects of stress. I was never in support of support groups, until I realized I needed help. Other ways of coping: Hobbies, Forgiveness, Dream Therapy, Faith, and Prayer Hobbies are a pleasurable pursuit or interest outside ones daily work responsibilities through which one begins to make order out of chaos. 1. Play an instrument 2. Nature hiking, or gardening 3. Painting 4. Working with clay

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 Forgiveness is coping with unresolved anger issues where one feels wronged or violated and is unable to get on with their lives. Forgiveness was the hardest thing for me to get over in my life. Once I forgave myself, my parents, friends, and society I became totally free. Faith is an optimistic attitude adopted to cope with stress, for which ones perceives a connection to something bigger than oneself while prayer can be done in these ways: 1) clear transmission of thoughts, 2) expression in the present tense, and 3) expression of a positive context. Faith has shaped many lives, and it has caused many wars; but it has been proven to heal in many ways. It always makes the human spirit feel good when it knows something bigger is watching over them.

Resources: Exercises/Journals for Peace

Exercise 4.4: Dreams: The Language of Symbols This exercise was chosen to recall a recent dream that seemed significant and to interpret it.

Exercise 16.2: Hobbies and Outside Interests This exercise was chosen to figure out what your current outside interests are and how to fulfill the passions of them.

Exercise 16.3: The Healing Power of Prayer

This exercise was chosen to refine the healing power of your prayers. Prayer, and connected with a higher power has a calming effect on the body, and all its systems. Exercise 16.4: Friends in Need

This exercise was chosen to define the word friend, list your current friends, and how you evaluate your circle of friends. This was needed since the cavemen. Today the word friend is taken too lightly, and we always have to be on the lookout for who are real friends. Exercise 16.5: Sweet Forgiveness This exercise was chosen to write down a person or persons whom you feel some level of resentment, what feelings arise when you see or hear this persons name, and search your soul to forgive this person. Exercise 23.1: The Ying and Yang of Life

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This exercise was chosen to determine the two opposite aspects. We need both to have balance. We will always need good and evil, but when the balance we have harmony.

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Additional Information
List at least one book, article, two websites, video, Microsoft PowerPoint presentation material, reading or other material you want to include in your resource guide. Identify your sources as primary or secondary sources. You should document all sources using APA citation. Include a brief statement (1-2) sentences stating why you selected each of the additional resources for inclusion in your resource guide. References Campbell, J. (2010, September 3). The Wisdom of Joseph Campbell. website: http://contenthsc.kaplan.edu/HW410_1101C/INSTRUCTION_hN6Dam6QTkR7xzbrMnQNw.xml_WEB_RESOURCES_dn_16_1.html Kaplan Higher Education. (2012). Online lessons [Microsoft Word document]. Retrieved from Lecture Notes Online Web Site: http://kucampus.kaplan.edu Kaplan Higher Education (2012). PowerPoint slide presentations.[PowerPoint slides]. Retrieved from Lecture Notes Online Web Site: http://kucampus.kaplan.edu Sapolsky, R. (2004). Why Zebras Dont Get Ulcers: The Acclaimed Guide to Stress, StressRelated Diseases, and Coping. (3 ed.). New York, NY: St. Martins Press. Seaward, B. (2008). The Art of Peace and Relaxation Workbook. Sudbury, MA: Jones and Bartlett. Seaward, B. (2009). Managing Stress: Principles and Strategies for Health and Well-Being. (6 ed.). Sudbury, MA: Jones and Bartlett. Seaward, B. (2012). Managing Stress: Principles and Strategies for Health and Well-Being Audio Files. (6 ed.). Retrieved from http://health.jbpub.com/managingstress/6e/audio.cfm The only real resources needed for this class was the primary sources, Seawards Managing Stress: Principles and Strategies for Health and Well-Being, and Sapolskys Why Zebras Dont Get Ulcers; The Acclaimed Guide to Stress, Stress Related Diseases, and Coping. I used the following as secondary sources: 1. Kaplans PowerPoint Presentations for each Unit. 2. Kaplans online lessons for each Unit 3. The Joseph Campbell website

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4. http://www.kushs.net/kaplan/HW410/Ragtime.mp3 for the Mountain Lake Cd 5. http://www.kushs.net/kaplan/HW410/TheCrimeOfTheCentury.mp3 for the Rainbow CD 6. The help and inspiration of my Kaplan Instructor Prof Ruthy Watson, and Beast Mode classmates. There were no other sources needed to affectively handle the task of putting together this resource. HW410 provided all I needed.

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