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KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in


Management and Prevention

Stress
Management and
Prevention
1
Program Resource
Guide

2
KA P L A N U N I V E R S I T Y

Stress Management and Prevention


Program Resource Guide

By

Jamaal King

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

January 16, 2017


Table of Contents
U NIT 1 THE NATUR E OF STRES S

Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................

U NIT 2 THE P HYSIO LOGY OF ST RESS

Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................

U NIT 3 PSYCH OLOGY OF STRESS

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...........................................................................................

U NIT 5 DEAL I NG WITH ST RESS: COPI NG STRATE GIES

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...........................................................................................

U NIT 7 NUT RITI ON AND STRESS

Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
U NIT 8 PHYSIC AL EXE RCISE AND ACTIV ITY

Information to Remember..........................................................................
Self-Assessment Exercises.........................................................................
Journal Writing...........................................................................................

U NIT 9 APPLYI NG STRES S: CRI TICAL ISSU ES F O R M A NAGEM EN T AN D

PRE VEN TIO N TO YOUR P ROF ESSI ONAL L IF E

Information to Remember..........................................................................

AD DITI ONAL INF ORM ATIO N

REF E REN CES


53 pages

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1
Unit

Unit 1: The Nature of Stress


Information to Remember:
Key Learning Point: The leading cause of death is not infectious diseases, as most would guess, but it is

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

human condition. (Seaward, 2015).

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

well-being. Burlington, MA: Jones & Bartlett Learning

4
Self-Assessment Exercise:
This self-assessment exercise was to discuss the various levels of wellness, which I

broke down in four categories: Mental, physical, spiritual, and emotional

wellness. Mental wellness is viewed as the capacity to gather, process, review,

and trade information; physical wellness is depicted as the ideal functioning of

the bodys major physiological frameworks; emotional wellness is characterized

as the capacity to feel and express the full scope of human feelings and to control

them instead of being controlled by them; spiritual wellness is depicted as the

development of higher awareness trough solid sustaining associations with both

the self as well as other people (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and

well-being. Burlington, MA: Jones & Bartlett Learning

Journal Writing:

Unit One Journal Writing Assignment

Jamaal King

5
Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

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.

Situation Start Midwa End


y
Looking at a possible oncoming deployment 4
Making ends meet to pay my bills on time 3
Trying to please my loved ones with little sacrifice 5
Taking care of my dog properly 2
Sticking with my current job in retail 4

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References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

Harbinger Publications, Inc.

2
Unit

Unit 2: The Physiology of Stress


Information to Remember:
Key Learning Point: The term technostress is a well-known phenomenon, especially in todays

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).

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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

understand the implications (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and

well-being. Burlington, MA: Jones & Bartlett Learning

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.

Burlington, MA: Jones & Bartlett Learning

Journal Writing:

Unit Two Journal Writing Assignment

Jamaal King

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

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.

How is stress or anxiety about people affecting your life?

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

anxiety that is only alleviated through reaching out.

How is stress or anxiety about work affecting your life?

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.

How is stress or anxiety about the world affecting your life?

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

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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

down, as I am a person that is energetic in the morning.

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

and cannot do things for myself anymore.

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.

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References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

Harbinger Publications, Inc.

Use the APA Format and Style Guide found in doc sharing for proper citation of other references.

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Unit

Unit 3: Psychology of Stress


Information to Remember:
Key Learning Point: Psychophysiology is stated as being when the mind and body relationship and the

supporting theory that many if not all diseases and illnesses are manifested by the mind,

psychosomatically through the higher brain centers. (Seaward, 2015).

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).

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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

effective relaxation techniques that enhance quality of sleep (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and

well-being. Burlington, MA: Jones & Bartlett Learning

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

expectation appearing real, as a means of stress that is placed unnecessarily

without some actual stimuli in place. (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and

well-being. Burlington, MA: Jones & Bartlett Learning

Journal Writing:
Unit Three Journal Writing Assignment

Jamaal King

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

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

when doing this practice for the first time.

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

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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

better clarity in my connection to the whole of things.

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References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

Harbinger Publications, Inc.

4
Unit

Unit 4: Personality Traits and the Human


Spirituality
Information to Remember:
Key Learning Point: The term psychosomatic was termed by Franz Alexanders term organ neurosis,

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.

Autonomic dysregulation is an increase sensitivity to perceived threats, which results in a heightened

neural response speeding up metabolic rates of one or more organs. Immune dysregulation is when

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the immune system wherein various functions are suppressed; now believed to be affected by

emotional negativity (Seaward, 2015).

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

progression of cancer. (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,

MA: Jones & Bartlett Learning

Self-Assessment Exercise:
This self assessment exercise provided a look into the self esteem of people and how

it effects their development physically and cognitively. Taking a look at

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).

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Journal Writing:
Unit Four Journal Writing Assignment

Jamaal King

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

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.

FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,

uneasiness, worry, fright, feeling overwhelmed.

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.

Apprehension manifest thoughts of volunteering my thoughts and/or opinion on something to large

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

potentials that systems try so hard to incapacitate.

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.

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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.

ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,

grouchiness, grumpiness, rage.

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,

so I am going to stop thinking about it right now.

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,

loneliness, misery, unhappiness, rejection.

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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.

SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.

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

it for the world.

LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,

liking, longing, warmth, sympathy, sentimentality.

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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

without her in it.

JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,

exhilaration, hope, optimism, pleasure, satisfaction.

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

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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

indirectly do to others. An example is my outspokenness to oppression and more specifically white

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.

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References

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
New Harbinger Publications, Inc.

5
Unit

Unit 5: Dealing with Stress: Coping Strategies


Information to Remember:
Key Learning Point: Freud established the groundwork for understanding human behavior. Specifically,

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

immediate needs (Seaward, 2015).

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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

the egg shell (Seaward, 2015).

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

HW410 Stress: Critical Issues in Management and Prevention

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

proceeded to shift my experiences mentally, emotionally, and physically.

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

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the beginning is a rough transition for her. Then my thoughts stop as I walk over to answer my phone,

unaware of the walking process it took to get to it.

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

walking is working up an appetite.

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

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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,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

6
Unit

Unit 6: Relaxation Techniques 1: Breathing,


Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Darwin referred to this as the rage reflex. He believed that this aggressive nature

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

and validated, it cant be expressed correctly (Seaward, 2015).

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

prominent passionate excitement. (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and

well-being. Burlington, MA: Jones & Bartlett Learning.

Self-Assessment Exercise:
Diaphragmatic breathing is unequivocally the most effortless technique for

unwinding to hone. It is simple since breathing is an activity that we do typically

without thought or faltering. In its simplest form, diaphragmatic breathing is

controlled profound relaxation. In the 60s and early 70s, therapist and

psychologist began to explore different insight on meditative thoughts, such as

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

wonder in relaxation techniques, because it is like actually being at a vacation

site, as the re-creation of this type of setting initiates an equal if not more

profound sense of relaxation (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and

well-being. Burlington, MA: Jones & Bartlett Learning.

Journal Writing:
Unit Six Journal Writing Assignment

Jamaal King

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

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

affirmations. This should be a minimum of two full pages.

Mindful of how you interact with yourself?

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

in trying to change it and/or survive it.

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

things one can never know.

Day-to-day life feelings of resentment?

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

you are about whats right.

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,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

Harbinger Publications, Inc.

36
7
Unit

Unit 7: Nutrition and Stress


Information to Remember:
Key Learning Point: In a few research contemplates, the behavioral attributes of "tense" people were

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

inclined to thoughtful excitement (i.e., expanded discharge of catecholamines), hypertension, and

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

development, as opposed to dangers to one's presence. Challenge, in Kobasa's brain, symbolized an

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

well-being. Burlington, MA: Jones & Bartlett Learning.

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

my stomach as I stared at the ceiling. My wife sat on a pillow and supported

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:

New Harbinger Publications, Inc.

8
Unit

Unit 8: Physical Exercise and Activity


Information to Remember:
Key Learning Point: In what is being alluded to by some as the post-denominational age, many individuals

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

God. (Seaward, 2015).

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-

being. Burlington, MA: Jones & Bartlett Learning.

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

offering services, to equipment needed to follow through. I developed a rationale

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

interesting numbers supporting the workplace setting up a wellness plan to

accommodate their employees (Seaward, 2015).

Seaward, B. (2015). Managing stress: Principles and strategies for health and

well-being. Burlington, MA: Jones & Bartlett Learning.

Journal Writing:
Unit Eight Journal Writing Assignment

Jamaal King

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

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

developing these qualities in building stronger and healthier relationships.

This should be a minimum of one full page.

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

doesnt align with the nuances of what is reality.

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

feelings, but she can be just as hardheaded as I.

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

I tend to look at its underlying impact on the state of planetary influence.

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

queen she is now.

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,

MA: Jones & Bartlett Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

44
9
Unit

Unit 9: Applying Stress: Critical Issues for


Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: The human mind is a to a great degree complex wonder, and one that we are

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

procedures. (Seaward, 2015).

Key Learning Point: Negative recognitions are regularly the aftereffect of low self-regard. They

additionally propagate it by stifling or destroying sentiments of self-esteem and self-

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

fundamental phases of pain: shock (disavowal), anger (sorrow), and understanding

(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

well-being. Burlington, MA: Jones & Bartlett Learning.

Additional Information

46
Addison, C. C., Campbell Jenkins, B. W., Odom, D., Fortenberry, M., Wilson, G., Young, L., &

Antoine-LaVigne, D. (2015, December 22). Building Collaborative Health Promotion.

International Journal of Environmental Research and Public Health, pp. 1-9.

Benefit Intelligence. (2006). Key Elements for a Successful Program. Benefit Intelligence, 1-9.

Brief History of Qigong. (2016). Retrieved from IQ&IM : http://www.iqim.org/qigong-history/

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.

Mississauga: Jones & Bartlett Learning.

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,

MA: Jones & Bartlett Learning.

Seaward, B. L. (2013). Health of the Human Spirit: Spiritual Dimensions for Personal Health.

Burlington: Jones & Bartlette Learning.

Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA:

New Harbinger Publications, Inc.

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.).

Boston, MA: Jones and Bartlett Publishers.

48
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New

Harbinger Publications, Inc.

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

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