KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide
1
 KAPLAN UNIVERSITY

Stress Management and Prevention

Program Resource Guide

By

Shauna

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

August 3, 2016
 Table of Contents
UNI T 1 THE NATURE OF STRESS

UNI T 2 THE PHYSI OLOGY OF ST RESS

UNI T 3 PSYCHOLOGY OF STRESS

UNI T 4 PERSONALI TY TRAI TS A ND THE HUMAN SPI RITU ALI TY

UNI T 5 DEALI NG WI TH STRESS: COPI NG STRATEGI ES

UNI T 6 RELAXATION TECHNI QUE: BREATHI NG, MEDI TAT I ON, AND MENTAL

I MAGERY

UNI T 7 NUTRI TI ON AND STRESS

UNI T 8 PHYSI CAL EXERCI SE AN D ACTI VI TY

UNI T 9 APPLYI NG STRESS: CRI TICAL I SSUES FOR MANAGEMENT AND

PREVENTI ON TO YOUR P ROFESSI ONAL LI FE

ADDI TI ONAL I NFORMATI ON

REFERENCES

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 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: Mindfulness is an effective tool for those struggling with anger, stress, anxiety,

depression, and overeating. Mindfulness is being conscious and attentive to what is currently

taking place (Stahl & Goldstein, 2010). Mindfulness promotes wellbeing and helps with stress

reduction and overall health. When someone is aware of thoughts, feelings, sensations, and

surroundings, he or she can be fully present to enjoy each moment and learn from the various

experiences that take place. Slowing down, not multitasking, being mindful, and living in the

present can decrease stress by helping someone focus on one thing at a time. Mindfulness can be

beneficial personally and professionally and lead to a balanced life.

Key Learning Point: There are different types of stress, and some stress can have positive

implications. Seaward (2015) explained the Yerkes-Dodson principle and how a certain

amount of stress can have a beneficial impact on a persons life but only up to a certain point (p.

9). Certain life events such as getting married can be exciting and cause good stress, but if the

body experienced this exciting stress daily, it would eventually begin to breakdown. Recognizing

stress and trying to balance the amount, whether positive or negative, can help the body to stay in

harmony.

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Key Learning Point: There are four areas of wellness, and stress can affect each area. The four areas

of wellness include spiritual, mental, physical, and emotional. Wellness is composed of all four

areas as a whole, and health and well-being in one area will affect the others. For example, if

someone experiences emotional stress, physical symptoms can be recognized. Holistic

approaches to healthcare focus on treating a person as a whole and not treating the mind, body,

and soul separately (Seaward, 2015). As someone is treated as a whole, there is a greater chance

for healing.

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 2
Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Mindfulness can lead people to make healthy changes in their lives to enhance

their overall well-being. Being mindful can benefit someone spiritually, emotionally, mentally,

and physically. In addition, mindfulness can help people make positive changes to avoid

overeating, negative thought processes, emotional outbursts, uncontrolled stress, and unfocused

meditation. Being mindful affects the brain positively by providing clarity, serenity, and overall

well-being (Stahl & Goldstein, 2010).

Key Learning Point: Stress involves and affects various systems within the human body. Stress

influences the endocrine system, nervous system, and immune system. Often stress is caused by

what someone is thinking regarding a certain event or circumstance. The term

psychophysiology is used to describe the connection between the thought process in the mind

and the human body; it describes how stressful perceptions can create physiological responses

(Seaward, 2015, p. 47). The body acts as a whole, and when one system is affected by stress, it

cascades through the other systems. The human body is designed to react to stress and respond to

it as a way of survival, but when too much stress is experienced, the body begins to breakdown

(Seaward, 2015). Managing stress and learning healthy skills to cope with difficulties can help to

keep the endocrine, nervous, and immune systems healthy.

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Key Learning Point: Unmanaged stress can decrease the bodys ability to fight off disease and can

lead to chronic illness or an early death. Various nervous and immune system diseases are linked

to stress, such as asthma, headaches, colds, cancer, heart disease, and allergies (Seaward, 2015).

Stress can wreak havoc on the mind, body, and soul and needs to be properly regulated to ensure

a life of health and happiness. Holistic approaches to the treatment of diseases associated with

stress incorporate a mind-body-soul approach to healing. There is promising evidence that

suggests the various systems of the human body are interconnected. The association between

stress and disease will continue to influence the Western medical world as new findings are made

available that validate taking a whole person approach to treatment (Seaward, 2015). Treating

people as a whole and utilizing a mind, body, spirit approach can help people to receive

comprehensive healthcare, which addresses emotions or thoughts as the root cause of disease.

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 3
Unit

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: A source of stress for people can be the mind and the conscious or unconscious

thoughts that are occurring. Seaward (2015) discussed how various theorists such as Sigmund

Freud, Carl Jung, Abraham Maslow, and Wayne Dyer have studied the mind and its association

to stress, and they all came up with different views. In addition, Seaward (2015) explained that

no theory encompassed all aspects of stress and the human mind, but they all had commonality in

thinking self-awareness could help. Self-awareness leads people to be mindful of their emotions,

thoughts, and feelings to address the root causes that are creating stress. Various modalities of

stress management can be applied once the root causes of stress created by the human mind are

realized.

Key Learning Point: Stress can be caused by perceptions to various life events that evoke emotions

with a physical manifestation. Anger, fear, anxiety, and happiness are all common emotional

manifestations that originate from the mind and its interpretation of experiences (Seaward, 2015).

Anger, fear, and anxiety can hurt relationships and cause health problems if they are left

unaddressed. Various techniques exist that can help people to manage their emotions and live a

healthier, happier life.

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Key Learning Point: Communication has drastically changed over the years with access to new

technological devices. People can text or email instead of talking on the phone or conversing

face-to-face. According to Seaward (2015), the ability for people to communicate is diminishing

with access to technology, and it has created an avenue for miscommunication and stress. When

people are using technology and are not talking face-to-face, expressions, tone, and body

language are diminished, and misinterpretations can result.

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 4
Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Someones personality can be a determining factor as to his or her stress level

and ability to handle lifes challenges. Seaward (2015) explained that some personalities are

more inclined to manage stress poorly such as type A, codependent, and helpless-hopeless

personalities. Further, Seaward (2015) explained that a hardy, survivor, or sensation seeker

personality is equipped with the inner resources to be more resilient to stress. Managing stress

can be more difficult for certain personalities, but new behaviors can be learned to strengthen the

abilities of stress-prone personalities to adapt to stressful events.

Key Learning Point: Emotions can create physiological responses that are felt within the body. A

mindfulness technique called a body scan can help someone become aware of the sensations

that emotions create (Stahl & Goldstein, 2010, p. 66). Doing a body scan is beneficial because

someone can determine the emotions that are causing physical discomfort and learn to manage

emotions for a healthier life. For example, arm muscles can become tense during the early stages

of anger. Paying attention to the physical reactions that take place with emotions can help an

individual to manage emotional responses that are negative or unfavorable.

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Key Learning Point: People have varying degrees of self-esteem, which can affect behaviors and stress

levels. Those with low self-esteem are more likely to have high levels of stress, whereas those

with an elevated self-esteem can keep stress levels within reason (Seaward, 2015). Self-esteem is

such a strong indicator of ones ability to manage stress that it is a large part of stress

management programs (Seaward, 2015). When people evaluate their level of self-esteem and

practice techniques to raise it, they can improve their ability to manage stress. Consequently,

when people manage stress, they can fight disease, maintain a healthy immune system, and live a

longer healthy life.

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 5
Unit

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: There are many different forms of meditation that can help with stress and

anxiety. One particular form of mediation that is useful for people who like to be outdoors is the

walking meditation from Stahl and Goldstein (2010, pp. 58-59). Walking while being aware of

the body, the earth, and the surroundings can help someone become in tune with what they are

feeling emotionally, mentally, physically, and spiritually. Enjoying a break from the daily

stressors of life and being aware while in nature can help to relieve stress and combat anxiety.

Meditating while walking can be a natural therapy for those who need to unwind, relax, and

reconnect with themselves and the earth.

Key Learning Point: Stress and anxiety can be caused by thoughts that are perceived as threatening or

harmful. The mind can construe many negative thoughts that can create a negative reaction

emotionally and physically. Cognitive restructuring is a method of changing thoughts from

ones that are negative to ones that are positive and constructive (Seaward, 2015, p. 218). People

are in control of their thoughts and the interpretations they have regarding life events. As people

become aware of their thought processes, they can practice restructuring their thoughts to create a

healthier emotional, mental, and physical environment.

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Key Learning Point: Humor can be an excellent method to release stress and reduce anxiety. People

love to laugh and generally feel better mentally, emotionally, and physically after laughing.

There are multiple ways for people to incorporate more humor into their life, such as lightening

up about life, finding funny things throughout the day, being more visionary, playing like a child,

exploring with imagination, and attending humorous events (Seaward, 2015). Humor can act as a

therapy to soothe away tension and relieve apprehension, while providing a positive element to

the day. Replacing negativity with things that are uplifting such as humor can be beneficial to the

mind, body, and soul.

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 6
Unit

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Meditation can be beneficial to both the mind and the body. Meditation has

been shown to lower blood pressure, decrease heart rate, and release muscle tension (Seaward,

2015). Meditation is also effective for the mind because it changes the brain to be more

compassionate, peaceful, emotionally in control, attentive, and accepting (Seaward, 2015). There

are many forms of mediation, but the common theme is slowing the mind, deep breathing,

focusing attention, and relaxation. Meditation can be beneficial mentally, emotionally,

physically, and spiritually. A regular practice of mediation can have significant benefits to

someones overall well-being.

Key Learning Point: Breathing is an effective method to reduce stress and increase an overall state of

tranquility. Many people take shallow breaths and breathe rapidly due to anxiety or a hurried

pace in life. It has been proven that diaphragmatic breathing originating from the abdomen

instead of the chest can decrease the sympathetic nervous system activity and promote relaxation

(Seaward, 2015). Deep breathing from the diaphragm is an easy method to practice when trying

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 to reduce stress because people can perform it anywhere. As people learn to take in more

oxygen, they can reduce stress and increase overall health and well-being.

Key Learning Point: Time management skills are an important technique to learn for those who

struggle managing tasks and priorities. An undue burden of responsibility and a poor use of time

can create stress and anxiety. To improve time management skills, Seaward (2015) recommends

prioritizing tasks by level of importance, scheduling tasks with a completion date, and executing

tasks and completing them based upon the schedule. When people properly prioritize, schedule,

and execute tasks, they can complete responsibilities more effectively. Proper time management

skills can help people get more done efficiently and relieve unnecessary stress.

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 7
Unit

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Mindfulness allows someone the opportunity to quiet the mind while focusing

on thinking, feeling, breathing, and sensing. Someones mindfulness is enhanced when he or she

formally practices yoga. Mindful Lying Yoga is illustrated by Stahl and Goldstein (2010) in the

book A Mindfulness-Based Stress Reduction Workbook and is recommended for those who have

a hard time sitting for long periods during meditation. When people engage in yoga they can

experience benefits mentally, emotionally, physically, and spiritually. Also, people can receive

the relaxation benefits of yoga by breathing deeply, focusing the mind, and stretching the body.

Those who want to manage stress can practice being mindful and meditating while doing yoga

poses.

Key Learning Point: The various systems of the human body are interconnected, and influences that

promote or distract from health can affect the immune, reproductive, nervous, endocrine, and

cardiovascular systems as a whole. Stress can cause breakdown and disease in all of the systems

if not managed properly. One way that people can decrease stress and promote overall physical

health is to engage in physical activity. Seaward (2015) explained that exercise promotes health

by helping the body to neutralize the harmful effects of stress and to return it to a state of balance.

In addition, he pointed out that exercise is beneficial to the mental and emotional well-being of

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 individuals helping to improve self-esteem and combat anxiety and depression (Seaward, 2015).

Exercise can be a great way to manage stress because it releases natural hormones that help

people feel good. Being physically active can improve mental, emotional, and physical well-

being, lead to a better quality of life, and prevent chronic disease.

Key Learning Point: Nutrition and the foods people choose to eat can affect their stress level and their

ability to cope with the challenges of daily living. Food is the vehicle for delivering vitamins and

minerals to the living cells of the body, and if healthy food is not consumed, then the body can

end up malnourished and susceptible to mental, emotional, and physical breakdown. An

imbalance in vitamins and minerals that the body and mind need to function properly can leave

people feeling fatigued, irritable, and anxious. Seaward (2015) explained that nutrition and stress

are interrelated and that stress can deplete the body of minerals, while sugar, caffeine, and salt can

increase the stress levels. Many Americans eat a processed diet that is void of nutrition, leaving

the body susceptible to an increase in stress and its associated mental, emotional, and physical

consequences. A proper diet of whole, unprocessed foods can help to nourish the body, manage

stress, and facilitate overall health and well-being.

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 8
Unit

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: Developing interpersonal relationships is foundational in living a healthy life.

Social support, love, and acceptance can help someone to have a better self-esteem and can lead

to overall well-being. Being mindful about relationships and social connections can help an

individual to improve upon qualities that foster nourishing relationships. Stahl and Goldstein

(2010) listed qualities that can nourish relationships such as equanimity, sympathetic love,

loving-kindness, compassion, empathy, and openness. When people are aware of positive

qualities that strengthen relationships and work towards developing them, they can create deeper

social connections and have lasting friendships and support.

Key Learning Point: Physical exercise and activity can reduce a persons stress level by helping him

or her to cope with lifes challenges. Exercise is a healthy way to cope with stress and improve

the overall wellbeing of the human body and mind. Seaward (2015) explained that exercise helps

the body to cope with stress because physical activity is the natural way the body returns to

homeostasis after stress. Without physical activity in response to stress, the body can breakdown.

When someone implements exercise as a way to cope with stress, he or she can improve sleep

quality, decrease muscle tension, increase immune function, improve heart health, decrease

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 depression, and increase self-esteem (Seaward, 2015). The physical, emotional, and mental

benefits associated with physical activity make it an ideal remedy to manage stress and increase

overall health.

Key Learning Point: Hatha yoga and Tai Chi chuan are both techniques to manage stress and cope

with anxiety. Both Hatha yoga and Tai Chi chuan promote mental relaxation, emotional calm,

and physical health. Seaward (2015) explained that Hatha yoga can increase flexibility,

strengthen the muscles, increase immune function, decrease anxiety, and promote inner

tranquility. In addition, he discussed how Tai Chi Chuan promotes muscular relaxation,

reduces chronic pain, opens blocked energy pathways, boosts the immune system, decreases

anxiety, enhances emotional stability, and improves flexibility (Seaward, 2015). The numerous

physical, emotional, and mental benefits of practicing Hatha yoga and Tai Chi Chuan make it

an effective tool to promote longevity and a healthy life while reducing stress. When people

engage in activities that help them to cope with stress in a positive way, they can learn to combat

lifes challenges with something that is physically, emotionally, and mentally rewarding.

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 HW410 Stress: C

9
Unit

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Dealing with lifes challenges and daily stressors can leave people feeling

exhausted and burnt out. A healthy coping strategy for stress is to engage in enjoyable hobbies.

Healthy hobbies allow someone to rest from the cares of the world and to experience fun and

refreshment. Seaward (2015) pointed out that pleasurable hobbies can often help people to

resolve difficult situations in life when they are more enjoying and having fun. Hobbies can help

to manage stress and provide a balance in day-to-day responsibilities.

Key Learning Point: Forgiveness is an important quality for people to develop when they are trying to

manage anger and offenses. Forgiveness is a way of altering perceptions about offense or those

that have caused offense. People who choose to forgive are able to release negative or

debilitating emotions that are attached to the person who offended them. Seaward (2015)

suggested that people who do not forgive can be more prone to stress and have a negative outlook

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 on life. When someone forgives another for wrongdoing, it allows him or her to regain peace,

heal, and move forward in life.

Key Learning Point: People can cope with stress better if they have a spiritual practice or have faith

and say prayers. Seaward (2015) defined faith as a belief that one is connected to a divine source.

Praying in faith that a divine source is listening can help people to cope with stress by having a

belief that divine intervention can occur to help on their behalf. Releasing control to a higher

power can help people to find peace as they think positively about receiving assistance to

strengthen them in times of need. Prayer can also have a meditative effect and be a way to

release thoughts and emotions that have been bottled up or kept private. Prayer can assist those

seeking relief from stress, anxiety, fear, anger, or depression.

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Additional Information
The Relaxation and Stress Reduction Workbook is a book by Davis, Eshelman and Mckay that

helps guide people to learn new techniques to reduce personal stress. Their techniques use

various mind-body exercises that provide relaxation and quire the mind. This resource is a

primary source.

Davis, M., Eshelman, E. R., & Mckay, M. (2008). The relaxation and stress reduction

workbook. Retrieved from https://www.amazon.com/Relaxation-Reduction-Workbook-

Harbinger-Self-

Help/dp/1572245492/ref=sr_1_6?s=books&ie=UTF8&qid=1469485819&sr=1-6&keywords=

stress+management

The website from Dale Carnegie Training offers a stress reduction workshop to manage stress

at the workplace. The workshop will teach people about the different types of stress and

outline how they can respond to stress in a more productive way. This resource is a primary

source.

Dale Carnegie Training. (2016). Managing workplace stress. Retrieved from

http://www.dalecarnegie.com/events/managing_workplace_stress/

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 The pdf document from the North Carolina Health Smart initiative helps worksites manage

stress. The pdf document helps companies deliver a stress management program by

explaining ways to manage stress and outlining additional resources to learn stress reduction

techniques. This resource is a secondary source with reference to other sources and

information for stress reduction.

North Carolina Healthstart Worksite Wellness Toolkit. (n.d). Manage stress [pdf]. Retrieved

from http://www.wellnessproposals.com/stress/stress-management-program/stress-

management-program-resource-kit.pdf

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 References

Campbell, C. (2015). What is neuroplasticity? Retrieved from http://www.brainline.org/

content/2009/02/ask-expert-what-neuroplasticity.html

Dale Carnegie Training. (2016). Managing workplace stress. Retrieved from http://www.dalecarnegie.

com/events/managing_workplace_stress/

Davis, M., Eshelman, E. R., & Mckay, M. (2008). The relaxation and stress reduction workbook.

Retrieved from https://www.amazon.com/Relaxation-Reduction-Workbook-Harbinger-Self-

Help/dp/1572245492/ref=sr_1_6?s=books&ie=UTF8&qid=1469485819&sr=1-

6&keywords=stress+management

Nordqvist, C. (2014). What is neuroscience? Retrieved from http://www.medicalnewstoday

.com/articles/248680.php

North Carolina Healthstart Worksite Wellness Toolkit. (n.d). Manage stress [pdf]. Retrieved from

http://www.wellnessproposals.com/stress/stress-management-program/stress-management-

program-resource-kit.pdf

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).

Boston, MA: Jones and Bartlett Publishers.

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

Harbinger Publications, Inc.

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