KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention
1

Program Resource
Guide

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

Stress Management and Prevention

Program Resource Guide

By
Heather Sachariason
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
April 2014

Table of Contents
UNIT

THE

NATU RE

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

THE

PHYSIO LOGY

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

PSYCHOLOGY

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNIT

PERSONAL ITY

TRAITS

AND

THE

HUM AN

SPIRITUAL ITY

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing
UNIT

DEAL ING

WITH

STRESS:

COPING

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

REL AXATIO N

TECHN IQ UES

Information to Remember
Resources: Exercises
Tools: Journal Writing

STRAGEGIE S

UNIT

NUTRITI ON

AND

STRESS

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT

PHYSIC AL

EXERCISE

AND

ACTIV ITY

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNIT
AND

APPLYING

PREVE NTIO N

STRESS:

CRITICAL

TO

PROF ESSI ONAL

YOUR

ISSUES

F OR

L IF E

Information to Remember
REF EREN CE/ RES OU RCES

(End of the Guide)

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M ANAGEM EN T

1
Unit

Unit 1: The Nature of Stress

Information to Remember:

Key learning point from the unit about The Nature of Stress is that there are
many components to stress (physical, mental, emotional.) Stress can cause
wear and tear on your body as well as cause an inability to cope with
problems. Stress can also be defined as a loss of emotional control and an
absence of inner peace.

Key learning point from the unit about The Nature of Stress defines the types
of stress as Eustress=good, Neustress=neutral and Distress=bad. Eustress
can be exciting, motivating and inspiring (like falling in love.) Neustress is
something that is neither good nor bad, like a natural disaster that happens in
another country. Distress is the bad stress, the kind we call stress. Distress
has varying degrees (acute which is very intense but short lived and chronic
which is not as intense but prolonged this is where we see health issues.)

Key learning point from the unit about The Nature of Stress is how stress
affects you psychologically, physically and behaviorally. Psychologically we
can feel anxious, irritable, bored and forgetful. Physically we can have
insomnia, headaches, dry mouth and GI problems. Behaviorally effects can be
an increase in the use of alcohol, tobacco or drugs, cause sleep disturbances
and over or under eating.

Resources: Exercises:

2
Unit

List the title (s) of Exercise (s) selected to include in the resource guide:
Exercise 1.2 My Health Philosophy was important to me because it required
me to think about what health means to me as well as how to ensure that I
continue to focus on my own health as well as that of my family and
community.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 1.5 Personal Stress Inventory: Top Ten Stressors was important to me
because it caused me to think about my life and what is stressful to me. It also
helped me determine if my stressors caused fear or made me angry or both!

Unit 2: The Physiology of Stress

Information to Remember:

Key learning point from the unit about The Physiology of Stress included
learning about human anatomy (e.g. musculoskeletal, nervous, cardiovascular,
pulmonary, endocrine, reproductive, renal, digestive and immune systems.)
This also included learning about human energy fields, the Chakra energy
system and the Meridian system.

Key learning point from the unit about The Physiology of Stress is how our
immune system works (e.g. the primary job of the immune system is to defend
the body against infections agents such as viruses, bacteria, fungi and

parasites,) and how stress can affect our immune system (e.g. emotional stress
can suppress our immune system.)

Key learning point from the unit about The Physiology of Stress is how stress
relates to disease. Research indicates a strong correlation between stress and
disease (e.g. cancer, coronary heart disease, strokes, diabetes, lupus and
chronic fatigue syndrome) Research also found that 80% of physicians office
visits and workers compensation claims are due to stress!

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide:
Exercise 2.2 Immediate, intermediate, and Prolonged Stress Effects was
interesting as it helped me recognize the sensations if feel when immediately
threatened, then how it feels a few hours later as well as prolonged stressors.
I was surprised at how many yes answers I had when asked how I responded
to immediate threats and how few no answers I had with regard to the long
term effects.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 3.3 My Health Profile was a good reminder of where I am physically.
In a previous class I had to track my blood pressure, heart rate, target heart
rate and weight. This time it included the vision, dental, hearing, skin
condition questions they really are a good indicator of health but were rarely
asked such questions.

Unit 3: The Psychology of Stress

3
Unit

Information to Remember:

Key learning point from the unit about The Psychology of Stress is learning
about our emotions (healthy and unhealthy.) Healthy emotions are defined as
the ability to feel and express the entire range of human emotions but to
control them, not be controlled by them and unhealthy were defined as
unresolved issues of anger or fear that deny the full experience of all emotion
in the range of human emotional spectrum (Seaward, 2006).

Key learning point from the unit about The Psychology of Stress is the mind
works and how it relates to our personalities. There are various types of
personalities (Type A, Type D, Co-dependent and Helpless-Hopeless) and
stress resistant personalities (Hardy, Survivor and Type R risk taker.)

Key learning point from the unit about The Psychology of Stress was learning
about spirituality. We learned how spirituality differs from religion and we
learned about the Four Pillars of Human Spirituality: relationships (internal
and external), values (personal value system), a meaningful purpose in life and
the divine mystery.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide:
Exercise 5.9 Emotional Well-Being was interesting to me because it forced me
to look back at how Ive responded emotionally. It also had me look at my
favorite and least favorite emotions and why they are.

Tools: Journal Writing:

4
Unit

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 4.1 The Psychology of Your Stress was good because it helped me
become more aware of my perceptions, attitudes and behaviors during
episodes of stress. I enjoyed learning more about my defense mechanisms,
dreams and Kubler-Rosss stages of grief.

Unit 4: Personality Traits and the

Human Spirituality
Information to Remember:

Key learning point from the unit about Personality Traits and the Human
Spirituality was learning about stress in our changing world. Our world has a
direct impact on our health with regard to ecological stress (global warming,
greenhouse gasses, climate change to name a few.) We learned how ecological
and environment stressors had a direct impact on humans.

Key learning point from the unit about Personality Traits and the Human
Spirituality was the overpopulation stressor. Overpopulation can contribute to
deforestation, desertification, air pollution and global warming in addition to a
lack of fresh clean water, which is essential for our species.

Key learning point from the unit about Personality Traits and the Human
Spirituality is how to incorporate time management into a life routine. Time

management is important to reduce stress in our lives. We learned about

prioritization, scheduling and execution.

5
Unit

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide:
Exercise 7.6 Your Meaningful Purpose in Life was great because it required
me to look back on my life and the many changes I have gone through in
addition to how I have changed my path though each decade of my life. I was
reminded that what I thought was important in my 20s is different and the
same as in my 40s.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 6.2 Stress-Prone Personality Survey was good in that I could see how
much I have changed over the past 20 years of my life. I was an extremely codependent person in my 20s and am now just on the edge of being considered
co-dependent. This test is a wake up that there is still work to do and
maintenance as well.

Unit 5: Dealing with Stress: Coping

Strategies
Information to Remember:

Key learning point from the unit about Dealing with Stress: Coping Strategies
is positive thinking! We learned how positive thinking is important to our

health. We also learned about reframing (seeing the positive and negative
sides and focusing on the positive.) Positive affirmations work with the
conscious and unconscious minds for the best outcome.

Key learning point from the unit about Dealing with Stress: Coping Strategies
is the healing power of humor. There are many types of humor (parody, satire,
slapstick, black/dark humor and absurd/nonsense humor, double entendre,
quick witted, dry/puns, bathroom/crude and sarcasm) so there is something for
everyone. The key is to incorporate humor into daily life for emotional balance
and to improve our immune systems, relieve pain and increase personal
satisfaction.

Key learning point from the unit about Dealing with Stress: Coping Strategies
is simple assertion and healthy boundaries. These are a part of personal
empowerment and help reduce stress and anxiety. Assertiveness is considered
the mid point between passiveness and aggressiveness; its establishing your
rights. Boundaries are guidelines you establish for personal stability
(relationships, finances, nutrition, leisure and family.) Its important to
establish them but to have some flexibility you do not want them to be too
rigid.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 8.1 Reframing: Seeing a Bigger, Clearer Perspective was important
for me to look at stressful situations I encounter that can be negative, and
reframe them to a positive. Its good to choose the positive route as often as
you can.

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 9.1 Value Assessment and Clarification was good for me to examine
my values and how they might compete with each other or be represented in
my life.

Unit 6: Relaxation Techniques 1

6
Unit

Information to Remember:

Key learning point from the unit about Relaxation Techniques 1 was learning
about the Five Senses and how they affect our lives. Sight, sound, smell, taste
and touch can impact our ability to relax. We also learned about the benefits
of relaxation and calmness (e.g. decrease in blood pressure, increase in sleep
quality, decreased anxiety, increase in self esteem.)

Key learning point from the unit about Relaxation Techniques 1 would be the
art of conscious breathing. Breathing pattern awareness can help us manage
our respiratory condition as well as decreasing our resting heart rate, resting
blood pressure and muscle tension. Diaphragmatic breathing is an important
component of relaxation while chest breathing is a sign of stress.

Key learning point from the unit about Relaxation Techniques 1 is meditation.
We learned the history of mediation (it is centuries old) the definition of
meditation (perfect stillness, silence of the body, speech and mind) and the
many types of meditation, which fall into exclusive, inclusive, mindfulness, and
insightful meditation. Finally we learned how to meditate and the benefits of
mediating (e.g. increased attention span, imagination, patience and decreasing
resting heart rate and blood pressure.

Resources: Exercises:

List the title (s) of Exercise (s) selected to include in the resource guide:
Exercise 20.2 Three Short Guided Visualizations was surprising to me. I didnt
think I would be able to relax while reading them but when we listened to the
recorded version it really worked.

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Tools: Journal Writing:

7
Unit

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 18.1 Too Much Information was good because it forced me to look at
the barrage of information I am faced with every day. Its amazing how much I
can accomplish, and how much better I feel when I cut back on internet, social
media and television and listen to the sounds of children playing and birds
outside, or walk through the wilderness and appreciate simple beauty.

Unit 7: Nutrition and Stress

Information to Remember:

Key learning point from the unit about Nutrition and Stress we learned about
the four dominos which represent the relationship between nutrition, stress
and the immune system: Domino 1 stress tends to deplete nutrients in the
body, Domino 2 current American lifestyles under stress do no promote or
reinforce good eating habits, Domino 3 some food substances are known to
keep the stress response elevated, and Domino 4 many foods that are
processed contribute to a cumulative effect of toxins.

Key learning point from the unit about Nutrition and Stress taught us the five
aspects of nutrition: nutrients, digestion, absorption, metabolism and
elimination, which are critical for wellbeing.

Key learning point from the unit about Nutrition and Stress also included
information on the psychological effects of food and how our culture is
bombarded with mass marketers sending us subliminal messages to eat, eat

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and eat! We learned about cravings, eating disorders, overeating and

recommendations for healthy eating habits.

8
Unit

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 27.1 Stress-Related Eating Behaviors was eye opening because I
thought I would be worse than I scored. I still need to work on my eating
habits but not nearly as bad as I had imagined. I must be learning a few things
while pursing my health and wellness degree.

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 27.3 The Rainbow Diet was really interesting because I learned about
food color and how it relates to chakras/body regions. Who knew orange was
good for the naval/spleen?

Unit 8: Physical Exercise and

Activity
Information to Remember:

Key learning point from the unit about Physical Exercise and Activity is that
physical exercise is the stress response. It increases your heart rate, blood
pressure, rate of breathing, metabolic activity, muscle contraction and
perspiration. What makes it different from the stress response is the

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Parasympathetic Rebound Effect, which decreases resting heart rate, resting

blood pressure, rate of breathing and quicker return to homeostasis.

Key learning point from the unit about Physical Exercise and Activity was
learning about the different types of exercise: anaerobic which is intense in
power and strength but short in duration like weight lifting and aerobic which
involves moderate intensity but for a prolonged period of time. Both are
important to our health.

Key learning point from the unit about Physical Exercise and Activity also
taught us how to initiate a fitness training program because though it is
important for stress reduction, it can pose a threat to physical well being if not
done correctly.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 28.1 Physical Exercise was good because I got to look at my exercise
habits on paper in black and white and was able to see where I can improve
and where Im doing quite well. It was also a good reminder that doing what
you like is a lot easier to incorporate into your daily life (like walking the dog.)

List the title (s)of Journal Writing (s)selected to include in the resource guide:
Exercise 28.3 Your Circadian Rhythms was interesting because I realized that
despite not having a job and being in charge of my schedule has really caused
my meals to get out of whack. When I worked, I had to have breakfast and
lunch at pretty consistent times. Dinner was maybe consistent more out of a
habit (eating when you are both home from work.)

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Unit 9: Applying Stress: Critical

9
Unit

Management and Prevention to your

Professional Life
Information to Remember:

Key learning point from the unit about Applying Stress: Critical Management
and Prevention to Your Professional Life was learning about information
seeking which involves collecting and processing facts about a stressful event
or situation, which can then be used to help solve the problem and regain
emotional stability (Seaward, 2009, p. 325).

Key learning point from the unit about Applying Stress: Critical Management
and Prevention to Your Professional Life is learning about social orchestration
which is a coping technique; either changing stress-producing factors in the
environment or changing the entire stress-producing environment; the path of
least resistance and not avoidance! (Seaward, 2009, p. 325).

Key learning point from the unit about Applying Stress: Critical Management
and Prevention to Your Professional Life was learning about supplementary
techniques for the stress management professional: Tai Chi which is a moving
meditation, Progressive Muscular Relaxation which is a systematic series of
muscle contractions to reduce muscular tension and Clinical Biofeedback
which is the use of machines to amplify various body functions (e.g. EKG, EMG
and EEG).

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Resource/References
Brian, M. (2000). How Stuff Works: How Your Immune System Works. Retrieved from
http://health.howstuffworks.com/human-body/systems/immune/immune-system.htm
(Secondary Resource)
Sapolsky, R. (2004). Why Zebras Dont Get Ulcers: The Acclaimed Guide to Stress, StressRelated Diseases, and Coping, Third Edition. New York, NY: St. Martins Griffin. (Primary
Resource)
Seaward, B. (2014). Chapter 28 Physical Exercise and Activity [Power Point Slides]. Retrieved
from HW410, Kaplan University. (Secondary Resource)
Seaward, B. (2009). Managing Stress: Principles and Strategies for Health and Well Being, Sixth
Edition. Retrieved from https://online.vitalsource.com/#/books/9781449665159
(Primary Resource)
Spangler, B. (2003). Beyond Intractability: Reframing. Retrieved from
http://www.beyondintractability.org/essay/joint-reframing (Secondary Resource)
University of Minnesota. (2007). University Counseling & Consulting Services: Relaxation
Strategies [PDF Article]. Retrieved from
http://www.uccs.umn.edu/counseling/self_service/study_stress.htm (Secondary
Resource)
My primary resources are the two textbooks we used in class. I selected them as primary
because of the broad range of information I can find in them. These will be helpful when dealing
with clients who have a broad range of issues causing them stress.
My secondary resources are the websites, power point slides and PDF file. I will use those as
needed, not as a go to source. They will come in handy when working with individuals on
relaxation techniques, reframing and the value of physical exercise.

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