Stress
Management and
Prevention
1
Program Resource
Guide
KA P L A N U N I V E R S I T Y
By
Steven Dziuban
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
7/10/2015
Total Points = 2
Table of Contents
UNIT
THE
NATU RE
OF
STRESS
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
UNIT
THE
PHYSIO LOGY
OF
STRESS
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
UNIT
PSYCHOLOGY
OF
STRESS
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
UNIT
PERSONAL ITY
TRAITS
AND
THE
HUM AN
SPIRITUAL ITY
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
UNIT
DEAL ING
WITH
STRESS:
COPING
STRATE GIES
Information to Remember..........................................................................
Journal Writing...........................................................................................
UNIT
AND
REL AXATIO N
M ENTAL
TECHI QUES
1 :
BREATHI NG ,
M EDITATI ON,
IM AGE RY
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
UNIT
NUTRITI ON
AND
STRESS
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
UNIT
PHYSIC AL
EXERCISE
AND
ACTIV ITY
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
UNIT
AND
APPLYING
PREVE NTIO N
STRESS:
CRITICAL
TO
YOUR
ISSUES
F OR
M ANAGEM EN T
L IF E
Information to Remember..........................................................................
ADDITI ONAL
Place your final page numbers on the right hand side of this line.
Total Points = 8
1
Unit
Self-Assessment Exercise:
In this assignment I created a pie chart that showed me how I weighed my
spiritual, emotional, mental, and physical health. Spiritual health hold more
weight to my health in my opinion because without a higher purpose where would
I get the motivation to do the rest. By following Jesus Christ I have a purpose to
my life that allows me to achieve my goals. Others may have different belief but
spiritual health still works the same.(Seaward, 2015). Total Points = 4
2
Unit
Journal Writing:
(Stahl & Goldstein, 2010). Total Points = 3
Situation
Starting a New Career
Retiring from the Marines (Change)
Waiting on job interview results
3 month Pregnant wife
10 month old daughter
8yr old son living with his mother
Finances
PTSD (managed)
Boredom of not having a job
Living away from family
Start
8
5
9
4
3
7
7
4
8
5
Midway
8
5
6
4
3
6
7
4
6
5
End
8
5
5
4
3
5
7
4
5
5
Key Learning Point: The immune system is how our body fights off negative impacts to our health. We
can take every day steps that can aid our immune system in the fight against diseases. (Seaward,
2015).
Key Learning Point: Stress can damper your immunes system and lead to chronic poor health if it is not
treated accordingly. By handling our stress properly we can strengthen our immune system which in
turn will positively affect our health. (Seaward, 2015).
Total Points = 9
Self-Assessment Exercise:
In this assignment we learned how the mind can be changed and is not
permanently wired to react a certain way. (Seaward, 2015). Total Points = 4
Journal Writing:
Stress and anxiety about people has affected my life negatively in the past but has lessened
since I received counseling for my PTSD. Still to this day I am very untrusting with people. There
is a voice in my head that constantly questions if they are sincere in the things they say. This
was much worse before I was treated for PTSD and affected my life by making me distant from
other people. I distanced myself from friends and family which resulted in a very lonely feeling. I
didnt attend many social functions and sat at my house alone allot. Once I realized it was my
PTSD and sought treatment life became much easier. I still suffer from anxiety but it is lessened
by my treatment which allows me to be more social and live a normal life.
How is stress or anxiety about work affecting your life?
This is a very current issue in my life because I am retiring from the Marines and
beginning a career in the civilian sector. For the last 20 years I knew exactly what my day was
going to be like and now Im unsure what to expect. Searching for a job and doing interviews is
new to me and causes stress because I have to wait for others to call me with results. Im used
to being a supervisor and having results being brought to me upon my request. Another thing
that is causing me stress is the fear of rejection from a potential employer. Ive been promoted
and awarded on my performance in the Marines and now I have to submit a short resume that
sums up 20 years of experience in which an employer bases their decision on. Ive spent the last
6 months perfecting different resumes for potential jobs and its still not perfected yet.
How is stress or anxiety about the world affecting your life?
The world is a mess right now and I believe we are only going to see worse things
happen. I have many friends that are still in the Marines and I worry that they may have to go
overseas again and fight an ever changing enemy. Ive known people who have lost their lives on
the battlefield and it stresses me to think more are to come. The world will never be fully at
peace so this is a topic that will cause me stress for the rest of my life. The key is to be mindful
of the present and not worry about the future.
How is stress or anxiety about food and eating habits affecting your life?
I eat relatively healthy and organic so I do not find allot of stress on this subject. My
biggest problem is portion size. I cant seem to eat a recommended portion size so I am
constantly eating more calories than I need. My weight stays the same and I am happy with it.
Some days I eat healthier than others and I try to take it day by day which limits my stress in
this area.
How is stress or anxiety about sleep and sleeplessness affecting your life?
Part of my PTSD diagnosis is insomnia. I only sleep a few hours a night without
medication which resulted in excessive PTSD side-effects. Today I take medication to allow me
normal sleep habits which has alleviated most of the stress from insomnia. Before the medication
my sleep was out of control and I could become exhausted throughout my day. Sudden bouts of
extreme fatigue would happen while I was driving, in a meeting, or at a social event. I would
daze out while driving and forget where I was going or where I was. This caused extreme stress
in my life and ultimately led me to get help.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
Im a fairly active person so I do not have allot of stress in this area. I could exercise
more and improve my appearance but that doesnt seem to be important right now. I actively
pursue outdoor activities which keep me in good physical condition. Once I have a new
occupation and schedule it will be easier for me to fit in more exercise to my daily activites.
3
Unit
Summary
In summary I still have issues in my life that cause me stress but being
mindful of the present has helped me limit its effects. Occasionally I find myself
dwelling in the past or the future and have to refocus my thoughts. A great family
and friends support group helps me focus on what is necessary now and not what
hasnt happened properly (Stahl & Goldstein, 2010). Total Points = 3
Self-Assessment Exercise:
This assignment explained what a personality was made of and the different types
there are. By stereotyping personalities we can group people into categories
which can allow us to better understand how they can deal with stress. (Seaward,
2015). Total Points = 4
Journal Writing:
Unit Three Journal Writing Assignment
I have been practicing Five-Minute Mindful Breathing for roughly 4 year now. It all started
when I sought help for my PTSD. While seeing the councilor we would start the session with her
walking me through the meditation to help me relax. Then I started using it in daily life when I
felt my anxiety or anger starting to crest. During these sessions my mind would always travel to
the experiences that caused my PTSD but this time my mind tried to travel to the stresses I have
now. At first I was peaceful but within a minute I was wandering to think about getting a new job
and when the hiring phone calls would come. Then I refocused and began focusing on my
breathing which then led me to start thinking about when I first practiced this meditation which I
explained earlier. I was also taught to see my current mood as a color. Anger is red, anxiety is
orange, fear is yellow and peace is teal. While meditating this time I saw orange and began to
relax and let the orange turn to teal. This really helps me in times that I am overwhelmed with
specific emotions.
After a few minutes I started using the Eight Attitudes of Mindfulness by meditating with
a beginners mind. I acted as it was my first time and focused strictly on my breathing. I used
nonjudgmental when my focused slipped so I didnt frustrate myself further. I acknowledged that
my focus had slipped and relaxed myself to regain my focus by knowing that it works for me and
being self-reliant. I showed myself compassion for slipping my focus which relaxed me further
and increased the power of my meditation. After I did this exercise a few times with what I
learned I realized that it became easier to meditate this way and that it became more effective in
calming my stresses.
4
Unit
Self-Assessment Exercise:
In this unit we discussed self-esteem and how it can be effected by stress. Selfesteem is our honest image and opinion of our self-worth. Low self-esteem can
cause low confidence in our abilities which can lead to more susceptible to stress.
(Seaward, 2015). Total Points = 4
Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness,
panic, tenseness, uneasiness, worry, fright, feeling overwhelmed.
grief,
10
dare to say Im correct every time but it gives enough of a clue to be able to talk
to that person and see how they are.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse,
mortification.
This is probably one of the biggest symptoms of PTSD that I know. It can cause
many of the other negative emotions. All of us that have been in combat have
done our part in that situation to achieve the best possible results. The shame lies
within us because we may not think we did enough or we think it should have
been us that died instead of others. Allot of the pictures and feelings I had were
similar to the ones of depression. I felt guilt that I didnt die or that maybe I
hadnt done my part. This made me shy away from talking to people about my
experience and had a part in distancing myself from others. To this day it is still
hard for me to hear about others that were truly heroes like the Lone Survivor or
the American Sniper. Guild and regret are powerful emotions that can lead people
down a dark path.
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness,
infatuation, kindness, liking, longing, warmth, sympathy, sentimentality.
Love is what cured me of my PTSD. My amazing wife didnt know me when I
went to combat and still recognized something was wrong. She help me help
myself and showed me unconditional love while I was working through my issues.
Love is the strongest emotion and I feel it throughout my entire body. When I see
her or my kids its like a fire is lit inside of me that burn warm and nurtures my
very spirit. I picture my family when I think of love. Love is like a light that can
penetrate the darkness and cure sickness. Jesus teaches us that Love can conquer
all and is the greatest gift from God.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment,
enthusiasm, excitement, exhilaration, hope, optimism, pleasure, satisfaction.
I think Joy is a side-effect of love. By having love in our life we can have joy in
the things we do. I missed out on Joy when I was deep into my PTSD and I didnt
realize it until I was seeking treatment. Balloons always show up in my vision
when I think of Joy. They are so simple but can bring a smile to anyones face. We
have balloons for every occasion. I feel joy in my chest and it feels like a lightness.
Almost like I could walk on air. Joy is something we all should experience
everyday of our lives.
Summary
During this exercise we had 5 negative emotions and 2 positive which should
tell you how powerful positive emotions are. This exercise has shown me that
with anyone Im helping I should always be having fun and pointing out the
positives in their life. (Stahl & Goldstein, 2010). Total Points = 3
11
5
Unit
Information to Remember:
Key Learning Point: Being optimistic in life has been a huge learned lesson in my life. Its amazing how
our attitude towards something can affect our physical reaction. If we have low self-esteem then we
tend to be more prone to sickness. Staying positive means staying healthy. (Seaward, 2015).
Key Learning Point: Humor is something that we take for granted. Most people dont realize the power
of laughing about something. When in combat we would joke about the things that were happening in
order to bring light to the task. Veterans with PTSD that I know are constantly joking about the PTSD
because it helps us identify it and heal it. (Seaward, 2015).
Key Learning Point: The benefit of assertiveness has affected my life greatly but I am just now able to
define it. While suffering from PTSD I used to think my condition was caused by God or some
mystical force for the negative things Ive done in my life. Now I understand that its a condition and
its not my fault. (Seaward, 2015).
Total Points = 9
Journal Writing:
Walking Meditation
12
13
6
Unit
Self-Assessment Exercise:
I discussed the benefit of meditation on the body and explained how I use imagery
to help me meditate. I like to assign colors to feelings and emotions in order for to
identify it and where it is affecting my body. Then I use teal, my relax color, to
slowly engulf the other colors while I use conscious breathing to meditate.
(Seaward, 2015). Total Points = 4
14
Journal Writing:
Seeds of suffering?
When I feel that Im fat and out of shape I tend to not care what I eat or drink.
I figure Im already not in peak shape so what will a value meal or couple extra
beers going to hurt. If I stopped watering those seeds it would allow me to eat
healthier which may lead to me losing a few extra pounds of fat. That would lead
to me feeling better about my appearance and having a more positive internal
conversation.
There is only one person that comes to mind when I do this exercise and it is
hard for me to think of positives. We run into each other at work and it seldom
leads to an acknowledgement of the others existence. Shane is a very arrogant
individual who can help but to exaggerate every aspect of his life in order to
impress others. Im sure there is some sort of problem with acceptance that leads
him to do this. The problem with us is that I know a lot of truths about the lies he
has told and during a rough communication period that we worked together I
informed others about it. This may not have been right on my part but at the time
if felt deserving. He was making my life hell and I intended to retaliate. To this
day there was no reason for our argument but it hasnt been resolved. I would
like to change this situation but he is unwilling. It is really hard for me to bring a
beginners mind to the situation.
Reflection on writing?
15
8 7
Unit
Unit
Information to Remember:
Key Learning Point: I wrote many times about how I learned to meditate while using colors to define my
emotions or physical feelings. This imagery helped me to locate where the stress was affecting me
and showed me how I could sooth it. (Seaward, 2015).
Key Learning Point: Music has been a part of my life since I can remember. The different genres seem to
fit different emotions Im feeling. My house is loud right now so I have some modern rock to help me
focus on my homework and keep me upbeat. I can also slow down the tempo in order to relax or
meditate. (Seaward, 2015).
Total Points = 9
Self-Assessment Exercise:
This exercise was eye-opening for me because I learned how useful Yoga can be
to our physical, mental, and emotional health. This exercise allowed me to analyze
how my body and mind reacted to yoga and showed me its benefits. (Seaward,
2015). Total Points = 4
16
Key Learning Point: Physical activity is important in my life and has greatly affected my self-esteem and
attitude. If I created a chart mapping my amount of exercise compared to my self-esteem it would
look like a sign wave. With more exercise my attitude became more positive and I need to use this
information to better myself. (Seaward, 2015).
Key Learning Point: Interpersonal mindfulness is a term in this unit which I will use to help people and
myself. Our reactions to events are what cause us stress. A car accident cant cause us stress but our
perception of the events and things to come will cause us stress. Knowing this makes it easier to step
back, look at the bigger picture, and react accordingly. (Seaward, 2015).
Total Points = 9
Self-Assessment Exercises:
Provide a summary of the exercise to include in the resource guide with a
reference cited properly (Seaward, 2015). Total Points = 4
Journal Writing:
Did not complete. (Stahl & Goldstein, 2010). Total Points = 3
17
9
Unit
18
Additional Information
Place additional information here important to your resource manual. This can come from the
Discussion Boards, Internet or the current curriculum. List at least one book, article, two websites,
video, PowerPoint Seminar presentation, Reading, or other material you want to include in your
resource guide. Identify your sources as primary or secondary sources.
Total Points = 5
19
References
List the full cited references in proper format under this section. A
complete list of references should be included for your manual. Place
references in alphabetical order
Must use proper APA format and style; section counts for [15 pts]. See
samples below:
"Diaphragmatic Breathing." Diaphragmatic Breathing. N.p., n.d. Web. 23 June 2015.
<http://www.stress-relief-tools.com/diaphragmatic-breathing.html>.
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Boston, MA: Jones and Bartlett Publishers.
Scott, M.S. Elizabeth. "How and Why to Enhance Your Self Esteem for Stress Relief and Personal
Happiness - Self Esteem and Stress Relief - Self Esteem and Happiness." N.p., n.d. Web. 09
June 2015.
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
20