Stress
Management and
Prevention
1
Program Resource
Guide
2
KA P L A N U N I V E R S I T Y
By
Jamaal King
Kaplan University
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
U NIT 4 PERSO NAL ITY TRAITS AN D THE HUM AN SPIRIT UAL ITY
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
Information to Remember..........................................................................
Journal Writing...........................................................................................
U NIT 6 REL AX ATIO N TEC HI QUES 1 : BRE ATHI NG , M EDITATI ON, AN D M ENTAL
IM AGE RY
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
U NIT 8 PHYSIC AL EXE RCISE AND ACTIV ITY
Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................
Information to Remember..........................................................................
dominated by what many refer as lifestyle diseases whose pathology develops over a period of time,
perhaps decades. The culprit of these lifestyle diseases is stress (Seaward, 2015).
Key Learning Point: The word stress was used in physics mainly to describe tension of force placed on
something to bend or break it. Relaxation was defined as a non-work activity done during evenings or
Sunday afternoons when stores were closed. Hans Selye popularized using these terms to describe the
Key Learning Point: There are three types of stress: eustress, neustress, and distress. Eustress is the good
stress and arises in motivating and inspiring circumstances. Neustress is considered neutral stress, or
stress that is neither good or bad. Distress is the bad stress that is detrimental to the livelihood of the
person under the influence of it; it falls into two categories, acute stress and chronic stress. (Seaward,
2015).
Seaward, B. (2015). Managing stress: Principles and strategies for health and
4
Self-Assessment Exercise:
This self-assessment exercise was to discuss the various levels of wellness, which I
as the capacity to feel and express the full scope of human feelings and to control
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Journal Writing:
Jamaal King
5
Kaplan University
6
Unit One Journal Writing
Complete the Journal Assignment entitled: How Stressed Are You? Directions are found on
pages 11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1
through 10 for the start, midway, and end. You will use this Journal Assignment as a way of mapping
your stress throughout the course. Keep it handy and refer back to it often.
7
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
2
Unit
generation of technology users that have been consumed by the boom in social media. Seaward stated
that technology was something that was meant to serve us as we move forward, yet it has flipped and
become the master as the user has become slave (Seaward, 2015).
Key Learning Point: Technology has changed the way the world or people interact with one-another.
From perpetual distractions of email and replacing face to face conversation for text and digital
communications, people are consumed by technology and have lost the art of connection (Seaward,
2015).
8
Key Learning Point: The dimension experts refer to as the shallow effect is a very interesting
phenomenon, as it envelopes the complicated issue that is caused by grazing through information
from various sources, without concentrating and understanding any source long enough to fully
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Self-Assessment Exercise:
Bodily systems have a profound effect on self, as one can imagine, for it is our physiological
makeup that allows us to stroll through life experiencing a sentient reality. Neuroscience and
neuroplasticity and its importance to the brain, diseases manifested when the nervous system is
affected stress, and the possible disease that may occur when the immune system is affected by
stress are all the focus of this self-assessment exercise. (Seaward, 2015).
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Journal Writing:
Jamaal King
Kaplan University
9
10
Unit Two Journal Writing Assignment
Complete the Journal Assignment entitled, Explore: How is stress or anxiety affecting your
life? Directions are found on pages 33 through 35 of the Mindfulness workbook. Upon completion of
this Assignment, you will take the first step toward greater well-being and become aware of how
stress is impacting your life. This should be a minimum of two full pages.
I would say that stress or anxiety concerning people affects my life very little since my life is
fairly stress free, however there are instances where the absence of a loved one brings about a level of
Work is an everyday stressor, especially if you dont have a strong affinity for the job. On a
scale of one to ten, ten being the worse stress, I would place my job around 3 or 4, I dont really let
financial stress get the better of me, my focus is usually a bit more existential in regards to what is
important.
This type of stress is perhaps the worse for me. I feel a strong connection to my environment
and visualize the world in a oneness sense of being, so to see its struggles and tribulations due to the
hands of men is nerve racking indeed. This stress is easily a 6 or 7, that is mainly due to my vivid
optimism and unshaken will I see in people who care about these issues as well, and seek to change
them.
How is stress or anxiety about food and eating habits affecting your life?
This is a daily stress for me; being a vegetarian and fully against gmo products, I am
constantly on guard with the world of food and dieting. Having trust issues with agriculture is a
11
stressful environment, one cannot deny that, but in the grand scheme of food, I have trusted resources
that help me to alleviate this type of stress. True it brings about a financial stressor in the sense it is
more expensive to eat well and healthy, but in the end it is worth it.
How is stress or anxiety about sleep and sleeplessness affecting your life?
I have moments of clarity often; many times these moments lead to a dysfunction in my
sleeping patterns. From my mind being overrun with thought, to lacking the energy to even entertain
sleep, are trying times when they happen. However, it is a rare thing that I do not sleep well, I
generally do even when I am stressed. When I lose sleep I lose energy to function when the sun goes
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I am in all intents and purposes a very active person, being in the military and someone that
loves sports, it is hard not to be active. Yet I find myself in ruts when I am as inactive as they come
and love just lounging around doing not much of anything. Of course I suffer for this and it is felt in
the coming days when I try to get active again, that feeling of starting over sucks, even if it lasts a
moment. I always want to be strong enough to do things, it is a nightmare scenario where I am alive
Summary
I generally dont allow stress close enough to affect me, yet when it does I find it important to act
accordingly to alleviate the stress as quickly as possible. I practice good habits, so I generally get
good results in return, it is rare occasions my energy isnt up to par with the usual me. Everyone has
stress at some point and in some form, how much it affects you is by in large up to you.
12
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Use the APA Format and Style Guide found in doc sharing for proper citation of other references.
3
Unit
supporting theory that many if not all diseases and illnesses are manifested by the mind,
Key Learning Point: The nervous system can be divided into two parts: the central nervous system and
the peripheral nervous system. The central nervous system is made up of the vegetative level, which
is the lowest level of the brain, the limbic system is the second or midlevel portion of the brain, and
the neocortical level, which is the highest and most sophisticated level of the brain (Seaward, 2015).
13
Key Learning Point: Stress is considered a primary factor in people with insomnia. It is said that good
sleep hygiene consists of behaviors that promote good sleep at optimal times of the night, rather than
detract from it, such as decreasing caffeine consumption, consistent bedtimes, and a host of other
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Self-Assessment Exercise:
This exercise discussed the perspectives of Tibetan lamas in their view of stress on
the mind and body. From these theories, we can see that psyche makes a few
methodologies to manage stressful stimuli. I further talk of FEAR and the false
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Journal Writing:
Unit Three Journal Writing Assignment
Jamaal King
Kaplan University
14
Unit Three Journal Writing Assignment
Complete the Journal Assignment entitled: Five-Minute Mindful Breathing and Bringing the
Eight Attitudes of Mindfulness into Your Life. Directions are found on pages 45 and 46 of the
Mindfulness workbook. Upon completion of this Assignment, you will begin to understand the
importance of making them a part of your daily life. See what changes occur in relationships with
yourself and others around you. This should be a minimum of one full page.
Take some time to write about whatever you came up for you mentally, emotionally, and physically
Start paragraph
Summary:
After completing the exercise, it was exactly as I expected it to be, yet as different as I expected it to
be as well. Mentally there was a rush of thoughts that really had nothing to do with the other in most
cases. From white supremacy crashing and burning, how much I miss my mother and nieces and
nephews, to the imaginary house that sets on the tip top of a large tree. The randomness of my
thoughts even baffles me at times, but I love it as it is the wiles of my writing mind putting together a
story of some sort. On top of the randomness in my thoughts, there was a subtle calmness that wasnt
exactly new to me, but wonderfully familiar at the same time. I dont know if it is really possible to
lose yourself internally though youre wide awake, but that is what it felt like. I have had an out of
body experience a few times in my life and the physical resonance was similar to that in that I felt
weightless. During the exercise there was a few occasions that I felt tingling in my feet and a little
pressure in the frontal part of my head, not uncomfortable but apparent. Emotionally, it was as
compounding as my mental state and thoughts. Besides the calm that was apparent in a type of clarity,
for every thought I had, emotionally it correlated with the thought. White supremacy crashing and
15
burning made me feel happy and a bit ecstatic to the notion, almost giddy; thinking about my mom
manifested a tear or two because she is just a big part of my life and I love her to death, my nieces and
nephews as well are just so great, so when I am missing them it gets me there; and the house on top of
the tree was just funny to me and very cool at the same time, much like all the times I have random
thoughts of imagination, it was awe aspiring and sent chills down my spine in approval of a well
crafted tree house. I meditate often and open myself up to many ways of doing it, this has become an
important part of my spiritual growth and stress management, it makes me look and feel the world in
a different light and perspective that rivals my natural calm. It makes me love harder, deeper, and with
16
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
4
Unit
which was used to describe a host of physical illnesses or diseases that are caused by the mind and
unresolved emotional issues. The current focus on the stress an disease phenomenon is directed
toward the interactions of the immune system, the central nervous system, and human consciousness
(Seaward, 2015).
Key Learning Point: Myrin Borysenko is an immunologist that developed a model that outlined the
dichotomy of stress induced dysregulation and a matrix describing four classifications of disease.
neural response speeding up metabolic rates of one or more organs. Immune dysregulation is when
17
the immune system wherein various functions are suppressed; now believed to be affected by
Key Learning Point: Current research on the relationship between the stress response and
immunofunction is now considered definitive by researchers at the Institute for Behavioral Medicine
at Ohio State University: Stress increases neuroendocrine hormones, which suppress immune
function. In an article reviewing the data over the past two decades, Webster Marketon (2008) states,
Such effects on the immune system have severe consequences on health which include, but are not
limited to, delayed wound healing, impaired responses to vaccination and development and
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Self-Assessment Exercise:
This self assessment exercise provided a look into the self esteem of people and how
Prochaskas stages of change model, it takes one through the steps of changing
behavior. My perspective is varied and continues to grow with self and reach that
long sought mastery level of being. Levels of personality that intermingle with
one another in the development of self are values, attitudes, and beliefs
(Seaward, 2015).
18
Journal Writing:
Unit Four Journal Writing Assignment
Jamaal King
Kaplan University
19
Unit Four Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Identifying Emotions in the Body.
Directions are found on pages 74 through 77 of the Mindfulness workbook. Upon completion of this
Assignment, practice taking a moment to mindfully tune in to your body and discover any physical
sensations associated with strong emotions. This should be a minimum of three full pages.
Start paragraph: Fear is an emotional state we all are familiar with, as the world seemingly
mandates that society programs us all to recognize and take into account its manifestation.
groups for sake of perhaps what I am saying not being widely accepted by the group. Anxiety makes
me think of a longtime ex-mate and the time she disappeared for a year and I didnt understand what
really happened; I thought the worst possible things during that time and was the worst stress I have
ever had I think and it makes my heart beat faster thinking about those times. Feeling overwhelmed is
an emotion that gives me chills all over, especially thinking about the present and what I want for the
future not really aligning just yet. I see myself helping people become the best person they can be
mentally and physically, the scale to which I want to do this just seems virtually impossible
considering I want to heal the lives of African people around the world so that we can finally reach
20
Start paragraph: I found myself mystified in many times in my life; they say the sense play
tricks on the mind and there was a time in particular that I was visiting my mom in North Carolina
and one night visiting a new friend I saw a blue streak of light across the sky that to this day I still
wonder what that was. Thinking about this event still makes me feel nostalgic and gives me chills
thinking about that summer and the fun I had. The term unaware makes me think about the time as a
child when I was caught in a fire and almost burned alive as I slept on my aunts bed, this thought
makes me feel very warm, almost uncomfortably, but when my aunts boyfriend at the time saved me,
I still remember it like it was yesterday and him carrying me out the room and fire all around the
room, it is so surreal that I was that close to death, and even more unreal that I lied sleeping.
Start paragraph: Aggravation is a word that resonates with me, because it is truly the only type
of anger that I seem to experience that manifest associating thoughts. I get extremely frustrated with
being misunderstood, this happens often to single out a time would seem to downplay its effectiveness
on my state of mind. Thinking about this makes my head feel tense. Irritation I associate with my
physical ailments through my life; I am a pretty healthy person all my life, except when something
has happened or was wrong, it was really bad. Most notably was the cracked molar I experienced
years ago, the pain was so alien to me and debilitating that I used to just bury my head in my pillow
and cry my eyes out because nothing worked to dull the pain. Thinking about this makes me cringe,
21
Start paragraph: Sadness is something I have been able to control with my overwhelming
optimism in the moments, yet that does not mean I have not experienced the emotion. By nature, I am
very sensitive to the suffering of things in this world. I see all the wrong going on in this planet and it
resonates an exhausting feeling of sadness within me, almost like heartbreak is the physical feeling. I
look at all these words and all of them lead me to this place of thought. We are slowly dying and the
planet is hanging on for dear life to remain viable. Looking at this and seeing not enough being done
to change it, is just really sad and I will always feel like this, optimistically so, but sad nonetheless. If
there are words here that do not bring about a reaction it would be rejection and insecurity.
Start paragraph: I laugh almost instantly when I see embarrassment. Once upon a time I had
the opportunity to meet, now deceased singer, Aaliyah at a mall she was going to do autographs for
fans. Sitting by the fountain in the mall it was my turn to step up and confess my love for this woman
and get an autograph and picture, no one could ever have me so starstruck than this beautiful woman.
Naturally, I walk up and as I am about to pass the fountain I lose my balance and of course I tumble
halfway into it. With half my body wet and feeling like the world just ended, she helps me out of the
fountain, along with her bodyguard, smiled at me, winks, and said hey handsome, lets get you a towel.
I had forgotten all about what just happened and just go lost in her face. In the end, I got an autograph,
picture, and a kiss on the cheek. Most memorable embarrassment ever, and I would not have changed
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
22
Start paragraph: My favorite word is Love. Everything and every associating word is
something that resonates good vibes and makes my energy smile. My heart is warm thinking about
those I love, first my mom and grandmother, the two most important women in my life and my
siblings and their children and how much I adore them to no end. Love excites me. It manifests so
many good things in thought I cannot single out anyone or thing particularly. Arousal, is the word I
closely associate with my love-life and the intimate times with the current love of my life. Not to get
too graphic, but it is arousing every time I think about her, she is just the bomb and I cant see my life
Start paragraph: Live, Laugh, and Love. Laughing I closely associate with the amusement,
because it doesnt take much for me to be amused and tickled by things. I am smiling right now as I
type this in a sort of self-fulfilling prophecy it seems. Food is blissful, I absolutely looooooove food, it
makes me salivate to the thought of something delicious to eat. Hope and optimism I group together
because they mean the same thing to me. I associate these two words with the trending shift of
consciousness I recognize in society, specifically amongst oppressed people and their counterparts.
Never in my life have I experienced this, it is not on the level of the 60s, but seeing subtle changes
makes me giddy and I know I am part of something great in my history, I only wish I will live to see it
to full fruition.
Summary: This exercise was cool and familiar. I have been a practice of various forms of meditation
and introspective activities, I just never knew there was an actual name for observing how words and
emotions affect body parts. To place my thoughts on paper was the main difference and helps me to
truly decipher the extent of my emotions and how I harness or suppress them externally and
23
internally. Fear is something that intrigued me the most, mainly because I deem myself fearless, yet
that is untrue in the regard for the unknown capacity of other fears and what my fearlessness may
supremacy as the racist entity that is destroying the world. In the past this has cost people their lives,
that is something I am fine with, but what of the effect it has on those that love and care for me, what
if the attack is on them instead of me, these fears are there and natural to have I suppose. Surely it
existed in those of the past that lost their lives to the revolution, but it did not stop them. So perhaps it
is more important to harness this fear because the cause is bigger than any person, and consequence is
something that is inherent to change. I persist still, so therefore, fear is just another false expectation,
because karma and energy is everlasting and comes full circle, in that I am optimistic and hopeful.
24
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
New Harbinger Publications, Inc.
5
Unit
he made tangible the abstract concepts of emotional thought processes and the constructs of
personality. From Freuds perspective, humans operate from an instinctual nature, or those biological
and physiological impulses he referred to as the id. These impulses aim to satisfy the bodys
25
Key Learning Point: Freud made the abstract comparison that the human psyche is liken to the egg.
Instinctual tension or inherent stress is always present, but because he believed the id releases
impulses, along with internal stimuli, are a threat to the integrity of the ego. Much like the yolk within
Key Learning Point: My favorite philosopher we studied into this term is easily Carl Jung. His theories
into introverts and extroverts, personality types, midlife crisis, synchronicity, anima animus,
archetypes, the shadow and the spiritual nature of humankind, are all theories that truly stress the
uniqueness of human beings, and the divine nature of being (Seaward, 2015).
Journal Writing:
Unit Five Journal Writing Assignment
Jamaal King
Kaplan University
26
Unit Five Journal Writing Assignment
Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry for Stress and
Anxiety. Directions are found on either pages 58 through 60 or 119 through 121 of the Mindfulness
workbook. Upon completion of either practice, take a moment to reflect on whatever came up for you
mentally, emotionally, and physically. This should be a minimum of two full pages.
Meditation is such an interesting and fulfilling practice, to say the least. So many to choose
from, and with the slightest shift in thought we can shine light on experiences that go unnoticed due to
subconscious effects. I mention this happening because the walking meditation I just finished
First, mentally this meditation was quite unique in the sense of, I never consciously meditated
like this before; not in the structured context I followed. Sure I have walked and thought mindfully
about life, but to focus this thought on the movements of walking was new, yet familiar to earthing. It
made me feel almost unsure of whether I was doing it right, now that I am thinking about each step;
my mind kept shifting to thoughts of my first steps, how turning is a convoluted process of body
movements that are impressive when observed through walking meditation; I thought about my lady
and the one-day birth of he or she; she then called minutes later, just as the ten minutes were to come
to an end, and I thought to myself, she is right on time as usual. Before she called, I thought, humans
upright centering while walking is very subtle and always active, as I felt my body lose and regain
balance with light speed quickness as I slowly took each step. I thought to myself, this is very weird
and it is almost lunch time and I want my veggie hibachi leftovers; I wish she was here, because I
know her morning sickness is driving her bananas; humans are remarkable and we manifest and
incubate inside another human, so that has to require a divine amount of energy, so that makes sense
27
the beginning is a rough transition for her. Then my thoughts stop as I walk over to answer my phone,
Second, emotionally those nine and a half minutes were a whirlwind of feelings. Naturally in
the beginning I am incredibly curious about this meditation, so the feeling of intrigue consumed me. I
lined myself up on my path, took a breath, and began focusing on the act; I felt silly and giddy at the
inherent awkwardness in walking that is probably going unnoticed by most people; yet in this
awkwardness is a beautifully orchestrated ability that is almost an anomaly in the animal kingdom, I
began to feel nostalgic. Though I cannot remember my first steps, can imagine my mothers face as it
happened and I felt love. Not the type of love that seek to reciprocate, but the type of love that doesnt
fade in conditional natures of our being. The shift to the feelings I felt when I thought of my woman
and our unborn was calming, I began to feel a little guilty that I wasnt bouncing off the walls with
excitement, so I began to ponder for a second what may be wrong, till I realized nothing is wrong, it is
all right, it is alright to be a little scared and happy at the same time because it is new and I have
wanted this. Happiness overwhelmed me for a minute, then the feeling of the side of my foot hitting
the floor was strange, I guess those are the moments my body fights physics and counteracts the
natural laws of gravity, but oh well, how delicious my leftovers are going to be, I like food and all this
Lastly, physically was the most telling of the structure of the exercise as paying close attention
to things we learn to do and it becomes subconscious to do over and over again, heightens the
sensation of the act and really puts a certain amount of stress on completing the act with just as much
grace. I felt the pressure of each step, and I liked it. How slow should I do this? It wasnt specified
really. Is this the feeling less elevated for tight rope performers? I dont know, but it seems I could
lose my balance at any moment, yet I know I will not because walking is still an easy feat. I stomach
28
feels tight, maybe that is hunger; should I speed up a bit? But how do I absorb all the information if I
walk regularly? It is too fast! Interesting how my feet roll the same with each step, even though
different points of my feet seem to hit the floor, during any given step, differently. Yet the perception
is the same ole roll and flexing of the toes. My random thoughts are refreshing and make my body
feel warm with positivity. Are my ten minutes close to being up yet? It is weird how Ive trained my
feet to know what to do with every pace, and it bases its movements and positions on the upper
portions movement. Ten minutes felt like twenty and that was almost hard on the brain to not fall into
distractions.
Ultra-cool meditation exercise, one of my favorites thus far. To think, who knew such a basic
underrated act like walking could tap into the spiritual aspect of myself. Oneness seemingly is an
intrinsic concept as well, but of course that makes sense, because internally it begins and outwardly it
manifests.
29
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
6
Unit
was essential to the survival of all species. While animals act instinctually to defend and protect
themselves, their territory, or their young, humans have engineered the ability to combine conscious
thought with the rage reflex to produce a hybrid of anger unparalleled in the animal kingdom. In that
sense, human anger is a unique phenomenon. Humans are the only species that can process anger into
delayed revenge and behave aggressively for seemingly inexplicable reasons (Seaward, 2015).
Key Learning Point: The phrase, its a mans world is very true indeed, the attitude to the world is
misogynistic. Harriet Lerner wrote a book called The dance of Anger, the conclusion of her research
states that social expressions of anger in public is allowed by men openly, and even encouraged in
some sports. In women, they are supposed to be cordial and happy, and not exhibit the same
30
aggressive behavior like men. Gender roles are obviously social constructs, but we are all human
first, so emotionally the standards should be similar more than traditional. Until anger is recognized
Key Learning Point: Social clinician Carol Tavris portrayed the distinction amongst successful and non-
effective catharsis, dispersing yet another myth about outrage. To ventilate outrage arbitrarily is no
longer thought to be restorative. The term catharsis, utilized by Freud to signify sanitization, is an
idea to portray the discharging of enthusiastic supplies, for example, by crying, giggling, hollering,
and, now and again, work out. Referring to a few reviews in which subjects were urged to ventilate
outrage as a remedial purge, Tavris inferred that haphazardly discharged sentiments of outrage and
ventilated disappointments did not deliver a sound catharsis. Despite what might be expected, not
exclusively did the arbitrary arrival of repressed feelings not mitigate sentiments of hostility, but
rather it likewise approved them, as a result strengthening resentment and creating much more
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Self-Assessment Exercise:
Diaphragmatic breathing is unequivocally the most effortless technique for
controlled profound relaxation. In the 60s and early 70s, therapist and
31
tranquil natural scenes, in which during this type of visualization by patients are
told to shut their eyes and access their imagination; in essence, individuals
mentally place themselves in peaceful and relaxing scenery. This has been a
site, as the re-creation of this type of setting initiates an equal if not more
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Journal Writing:
Unit Six Journal Writing Assignment
Jamaal King
Kaplan University
32
Unit Six Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are found
on pages 151 through 153 of the Mindfulness workbook. Upon completion of this Assignment,
practice identifying unkind messages you send to yourself and turn it around with positive
It is rarely the case that I interact with myself in a negative context; not to say it doesnt
happen, but I cannot think back to a time when this has happened on a conscious level. However, for
the sake of argument, I have had the feeling of unfairness that has led to thoughts that straddle the line
of this mindful inadequacy. Such as, will I ever get out of this rut? I know I can be great in life, but
why am I not afforded the opportunities as others? Naturally I can place this in perspective and read
between the lines of why? The world is unfair and in many cases an instance of privileged individuals.
The feeling I get is one of sadness that borderlines anger, mainly because I view the world in an
existential sense of being and it becomes clear to me that nature is secondary and maybe even tertiary
to the wiles of men. My energy is sensitive to this and I feel exhausted in the expending of my energy
Seeds of suffering?
33
So it is said we send unkind messages to ourselves at some point during our lives, which I
suppose that is true, especially in times of hardship. I harken to a relationship I was in, one that I have
spoken about in past papers. During this relationship I was abandoned without a reason, having
seemingly been the ideal mate and supportive counterpart, to be left without a reason was a bit hard
for me to deal with, it sent my world into a tailspin for a year. My will pushed me through, but it was
unsuccessful in certain aspects of perspective. I look back to that time and think that if I had the
mindset I have currently, or had already prepared myself for the worse, perhaps my life would be how
I expected it to be at this point in my life. Of course I have no regrets, but the what ifs? Those are the
This part of the assignment was difficult for me to respond to, as I dont come across people
that are just nasty and ill-mannered so openly that I can see it. I have encountered persons that are
egotistical and bad communicators though. In these instances, being a patient person I can feed the
proper amount of energy into the exchange that most cases change the vibe of the interaction. I
believe right is right, facts are facts, opinions are opinions, being able to communicate all these things
is important especially when you have strong personalities at play. I believe that the main thing that
stands in the way of progress with someone egotistical is the ego being bigger than any situation.
Being afraid to be wrong or encounter someone that possibly makes you feel insecure about your
knowledge is a difficult thing for some, but only if you are more concerned about saving face than
Reflection on writing?
34
In reflection of this assignment, I realized it is rather difficult to conjure up moments in my
history of some of these questions, but I found some things close if not exact. I realize that I have a
positive outlook on life and give people the benefit of the doubt until proven otherwise. So the main
question is, is my mind and body happy? I would without hesitation say yes, is this happiness
complete? No, I can too much about others and the state of the world for my happiness to be perfectly
aligned. It is not enough for me to be happy in my own bubble, I want the world to be where I am and
feel how I feel. Tall task that I probably wont witness while I am alive, yet things are trending so one
day it is inevitable. I suppose I am patient to a fault sometimes, not really in the sense I let people run
over me for sake of keeping the peace, but I want to give people a chance, because one never knows
what may influence anothers thought in the moment. People usually have an inherent goodness about
them and dont intentionally try to abuse others. Such is life and I love life and all its creativity, it is
easier to embrace the changes and use it to my benefit, than allow it to control my outlook and
journey.
35
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
36
7
Unit
contrasted with other people who were viewed as "laid back" and called Type B people. Striking
proof was seen by Rosenman et al. (1964) in the point of interest Western Collaborative Groups
Study, which analyzed more than 3,500 subjects over a 8-year time span. Comes about uncovered
that Type A conduct was a more noteworthy indicator of coronary illness than all other hazard
components consolidated. Physiologically, explore demonstrates that Type A people are more
hoisted levels of cholesterol and triglycerides, setting these individuals at more serious hazard for a
few anxiety related disarranges, yet particularly coronary illness (Rice, 1992) (Seaward, 2015).
Key Learning Point: Codependency, as characterized by Melodie Beattie in her book Codependent No
More, is "a dependence on another person(s) and their issues or to a relationship and its issues." This
identity first got to be distinctly clear among offspring of heavy drinkers, yet now, three criteria have
been built up as antecedents to the improvement of this identity: having alcoholic guardians or
gatekeepers, having separated guardians, or having sincerely severe guardians. A fourth basis
proposes that codependent qualities are just a result of American social mores. Despite one's
experience, codependent characteristics and their related practices are thought to grow ahead of
37
schedule in adolescence, in a way of life or environment that is disorganized, unusual, or debilitating.
Youngsters are accepted to unconsciously receive different codependent practices as basic instincts in
their formative years, more often than not to win endorsement and love from the guardians and older
folks who most impact their lives, and additionally to adapt to family weight on an everyday premise.
(Seaward, 2015).
Key Learning Point: Hardy Personality: A term begat by Maddi and Kobasa; identity attributes that, in mix,
appear to cushion against stress: control, commitment, and challenge. 1. Commitment: The devotion to
oneself, one's work, and one's family that gives the individual a feeling of having a place. Duty includes a
venture of one's qualities and life reason to the development of one's human potential and is an immediate
impression of one's resolve. 2. Control: For this situation, control implies a feeling of individual control, a
feeling of bringing on the occasions throughout one's life instead of a sentiment vulnerability. Restraint,
or strengthening, helps one defeat variables and components in one's surroundings with the goal that one
doesn't feel deceived. 3. Challenge: The capacity to see change and even issues as open doors for
appetite of the heart that serves as a motivation. Test can likewise be seen as a feeling of enterprise
(Seaward, 2015).
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Self-Assessment Exercise:
Sitting meditation is one of my favorite meditations to practice, mainly because it
really just involves being immersed in my own head. My wife and I did it together,
38
so I will share the perspective of us both to broaden the perspective and the
input. Using the 30-minute meditation from the CD, I positioned myself in a
supine position, with my feet placed flat on the carpet and my hands triangular on
herself upright with her legs bent at first and ended stretched out along the floor
(Stahl, 2010).
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
8
Unit
don't feel a steadfastness to one specific religion; rather individuals look for a large group of hallowed
conventions, mixing different practices to shape their own profound way. There are Catholics who
rehearse Buddhist reflection, Jews who take an interest in American Indian sweatlodges, and
Methodists, Lutherans, and Protestants who take an interest in Sufi dancing. Indeed, even damnation
has gotten a makeover: The scriptural origination of the most feared place in the universe has moved
from a strict to an allegorical understanding. Once portrayed as interminable blazes of death, the
39
Vatican right now depicts damnation as "a condition of the individuals who openly and absolutely
isolate themselves from God." Many of the individuals who claim to have as of now been to hellfire,
and additionally the individuals who have approached, are looking for a superior comprehension of
Key Learning Point: The definition of spirituality is either nonexistent or a multifaceted dimension of words
and philosophies. Higher consciousness is perhaps one of the better attributes, along with
transcendence, self-actualization, love, and faith. The blending of religion into the spiritual world
would be in thoughts of God, Allah, Jesus, and Buddha to name a few. In many cultures, the
word spirit means first breath: that which enters our physical being with our first inhalation at birth
(Seaward, 2015).
Key Learning Point: Albeit nobody way appears to offer finish understanding into the riddle of the human soul,
some basic subjects gone through the different ways. In particular, these regular subjects are four
procedures that all things considered support the development of the human soul: centering, emptying,
grounding, and connecting. These procedures give a supporting edification to our own profound
development. What's more, a few or these procedures are found in essentially every type of unwinding
and a few adapting strategies used to manage push. Centering: A period for soul seeking, developing
one's interior relationship. Emptying: Also known as the "dark night of the soul" and the winter of
discontent. The emptying procedure is an opportunity to discharge, isolate, and let go of musings, states
of mind, discernments, and convictions that no longer serve you. Grounding: The time when new bits of
knowledge might be uncovered to help a man to move from indicate A point B. Connecting: An
acknowledgment that we are altogether associated, and the association is made and sustained through.
(Seaward, 2015).
40
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-
Self-Assessment Exercises:
This self-assessment exercise was to prepare a health and wellness management.
Outlining the budget to create the management in the workplace, from vendors
that targeted obesity and the mental effects it has on a person. Using a toolkit
from the Texas Commissioner of State Health Services I was able to find some
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Journal Writing:
Unit Eight Journal Writing Assignment
Jamaal King
Kaplan University
41
Unit Eight Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Creating Connection. Directions are found on
pages 161 through 163 of the Mindfulness workbook. Upon completion of this Assignment, practice
OPENNESS: My wife is such an amazing person, let alone being a woman I look at her as THE
most divine entity; in the way I think and believe in my objective sense of resonant truths, we have
had deep conversations about the state of the world, love, god, empowerment, and I can clearly
remember those early conversations. Being a decade younger than I, her perspective is clearly
different as she is still gaining wisdom vs the acquisition of knowledge, she is a very subjective
thinker and responder, where I am very objective in mine; sure we agree to disagree many times, there
are many instances where she is absorbed in my own wisdom and perspective because it may not have
occurred to her in that manner. I can tell she has learned a lot from being around me, and I have
learned much from her in how to freely love in ways I took for granted before.
EMPATHY: My wife calls me the most empathetic man she has ever met, but also the most
sociopathic person she has ever known. I laugh when I hear that, but I do understand what she means,
because I am very open minded and open to perspective and thought, however, I am not very
understanding of illogical inclinations. She on the other hand is a very emotional person, so
sometimes it is hard for her to empathize with notions that contradict or seemingly lessen her feelings,
even if her feelings arent truth based. When I dont fully acknowledge her feelings regardless of
truthfulness, of course I am in the wrong as lacking empathy and not caring, though it isnt a lack of
empathy it is a lack of commitment to something that doesnt resonate as truth, but just a feeling that
42
COMPASSION: My wife shows me over and over again that I need work on being compassionate,
this is why she says I have sociopathic ways. She on the other hand needs work as well, yet the
compassion falls by the waist side because of the lack of understanding, than the capacity to be
compassionate, as I mentioned she is very emotion/feeling based so she has the capacity to grasp
LOVING-KINDNESS: My wife comes from a single parent home and grew up in a different
environment from I. This has had an impact on her loving-kindness, in that she doesnt care so much
about others successes, but she does care about other successes. It is hard to explain really. He does
very fulfilling work with special needs and it really touches her heart. I guess what I am trying to
imply is that she is more centered in her own bubble of things and doesnt branch out beyond that,
like I do when I think consider things from a worldly perspective and loving-kindness.
SYMPATHETIC JOY: Distinguishing this from loving-kindness is kind of hard to do. However, my
wife loves accomplishment. I compare her outlook to mine when it comes to stuff like this, as I
mentioned before I am very worldly in my outlook and she is more local, for lack of a better word, in
her view. We can look at the same situation and show legitimate interest and joy in others success, yet
EQUANIMITY: My wife struggles with this, but she is getting better at it every day. As this
encompasses the level of wisdom one ascends to, she still has so much more life and experience to
live, as long as she continues to work on progressing her wisdom and applying to garner experience. I
have noticed such a change in my wife from when we first began dating years ago, I really didnt like
her thought process much, it reminded me of the lost souls of today that are so selfish and closed
minded to others thoughts and opinions. I am happy to say I adjusted her level of thinking to the
43
Summary: I am not sure I can summarize any more than what I have already stated. My queen is the
most well-rounded woman I have ever been blessed to know romantically, and will ever know. She is
perfection to me and I am so happy to have met her and gained her trust as we move forward in this
matrix.
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
44
9
Unit
recently starting to appreciate. Researchers in the discipline of intellectual science have made a
hypothesis, the data handling model, to endeavor to clarify precisely how the mind forms data. This
hypothesis proposes that tangible information (e.g., a blazing blue light in your rearview mirror),
tactile control (e.g., peril, speeding infringement, back off, court hearing), and
psychological/behavioral yield (e.g., foot on the brake, pull over to the side of the street, implore),
and also an input framework to rectify or refine this instrument (e.g., a few officers setting off to the
scene of a mischance, quiet down), are incorporated to deliver a direct movement of mental
Key Learning Point: Negative recognitions are regularly the aftereffect of low self-regard. They
acknowledgment. It has been proposed (Canfield, 1988; Ingerman, 2007) that poisonous
contemplations start from rehashed presentation to sentiments of disgrace and blame in early youth.
(Seaward, 2015).
45
Key Learning Point: One idea that developed from Frankl's hypothesis of logotherapy is brief sorrow,
which implies recognizing and grieving a neglected desire however not drawing out the lamenting
procedure past a sensible timeframe. Death education specialists recommend there are three
(acknowledgment). The ideal opportunity for every stage will change contingent upon the individual
and in addition the greatness of misfortune. Sentiments of misfortune, bitterness, outrage, agony, and
dread are all normal, however not for delayed timeframes (Seaward, 2015).
Seaward, B. (2015). Managing stress: Principles and strategies for health and
Additional Information
46
Addison, C. C., Campbell Jenkins, B. W., Odom, D., Fortenberry, M., Wilson, G., Young, L., &
Benefit Intelligence. (2006). Key Elements for a Successful Program. Benefit Intelligence, 1-9.
Chiorazzi, A. (2015, October 06). The spirituality of Africa. Retrieved from Harvard Gazette:
http://news.harvard.edu/gazette/story/2015/10/the-spirituality-of-africa/
Ernst, E., & White, A. (2004). A brief history of acupuncture. Rheumatology, 662-663.
Hodges, B. C., & Videto, D. M. (2011). Assessment and Planning in Health Programs 2nd Edition.
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
Seaward, B. L. (2013). Health of the Human Spirit: Spiritual Dimensions for Personal Health.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
State of New South Wales, Department of Education and Training. (2009, December). Personal
Values, beliefs, and attitudes. Retrieved from Sydney Institute TAFE eLearning:
https://sielearning.tafensw.edu.au/MCS/CHCAOD402A/chcaod402a_csw/knowledge/values/v
alues.htm
47
References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
48
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
State of New South Wales, Department of Education and Training. (2009, December). Personal
Values, beliefs, and attitudes. Retrieved from Sydney Institute TAFE eLearning:
https://sielearning.tafensw.edu.au/MCS/CHCAOD402A/chcaod402a_csw/knowledge/values/v
alues.htm
49