hw410 Dropbox Unit 9 Guidetemplate 2015 hw499

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
Trent Looney
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
February 16, 2016

Table of Contents
UNIT 1 THE NATU RE OF STRESS
Information to Remember........................................................................4
Self-Assessment Exercises.......................................................................5
Journal Writing.........................................................................................8
UNIT 2 THE PHYSIO LOGY OF STRESS
Information to Remember......................................................................13
Self-Assessment Exercises.....................................................................14
Journal Writing.......................................................................................16
UNIT 3 PSYCHOLOGY OF STRESS
Journal Writing.......................................................................................22
UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY
Journal Writing.......................................................................................26
UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES
Journal Writing.......................................................................................31
UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,
AND M ENTAL IM AGE RY
Journal Writing.......................................................................................37
UNIT 7 NUTRITI ON AND STRESS
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY
Journal Writing.......................................................................................49
UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T
AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E
ADDITI ONAL INF ORM ATIO N.......................................5 3
REF EREN CES........................................................5 8
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1
Unit
Unit 1: The Nature of Stress

Information to Remember:
 There are three types of stress: eustress (good), neustress (neutral), and distress (bad). There are two
types of distress: acute (short-term) and chronic (long-term). Chronic stress being the worse kind of
stress due to the body not able to completely return to a state of homeostasis (Seaward, 2015).
 The stress response is activated when the body perceives it’s under some form of threat. This
perceived threat initiates the fight-flight-or-freeze response. When this occurs, the stress response
releases epinephrine and norepinephrine to prepare different organs and tissues for fight-flight-or-
freeze (Seaward, 2015).
 An effective stress-management program must approach stress from a holistic view point. This
treats the whole person (e.g., the cause and the symptoms) that are related to one’s mental, physical,
emotional, and spiritual well-being (Seaward, 2015).
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Self-Assessment Exercise:
Well-being
Wel l-being, Wel l-being,

Emotional, 25% Menta l, 25%
Wel l-being, Wel l-being,

Phys i cal, 25% Spi ri tual, 25%
Mental Spiritual Physical Emotional
This model represents my wellness paradigm by focusing on four quadrants that are in direct
relation to my overall well-being. These components will consist of my physical, emotional, mental, and
spiritual well-being by establishing my interconnection to the tenets of wellness such as balance, harmony
and integration. The focus of these four quadrants is to enable the healing process of the mind and body,
thus allowing me to find purpose and to achieve inner peace and happiness. Each component plays a vital
role in balancing wellness and stress levels.
EMOTIONAL WELL-BEING
Emotional well-being is “the ability to feel and express the full range of human emotions and to
control these feelings, not be controlled by them.” (Seaward, 2015, p. 22). This quadrant is important in
balancing my wellness and stress levels by being able to identify and understand my emotions. Failing to
do so, can result in the feeling of anger, anxiety, sadness, depression, and ultimately putting stress on the
mind and body. It’s important not to hold on to anything that is negative and, if so, let it go. Negative
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emotions can become attachments and these attachments can weigh a person down causing stress levels to
escalate.
MENTAL WELL-BEING
Mental well-being is “the ability to gather, process, recall, and communicate information. The mind
is very important and controls all of our thoughts, perception and reality.” (Seaward, 2015, p. 22). This is an
important quadrant for balancing wellness and stress levels by being able to make good decisions and
communicate in a fluid and effective manner. By lacking in these areas mentally, can cause the feeling of
frustration and anxiety, thus increasing my overall stress levels. It is important for me to stay calm and to
have clear thoughts to better understand and communicate with others in my collective environment.
PHYSICAL WELL-BEING
Physical well-being is “the optimal functioning of the body’s eight physiological systems (e.g.,
respiratory, skeletal).” (Seaward, 2015, p. 22). This is an important quadrant for balancing wellness and
stress levels, because without our bodies being in good physical health can result in being limited in the
things we can do. The body needs to be healthy in order to achieve normal daily tasks. Physical well-being
can be achieved through consistent physical activity and the more we do the greater the health benefits.
Research has shown that physical activity can reduce and even reverse the signs and symptoms of stress,
anxiety and depression. According to the 2008 Physical Activity Guidelines for American Adults, we
should engage in at least 150 minutes of aerobic physical activity or 75 minutes of vigorous–intensity
aerobic physical activity each week (Health.gov, 2015).
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SPIRITUAL WELL-BEING
Spiritual well-being is “the state of mature higher consciousness deriving from insightful
relationships with oneself and others, a strong value system, and a meaningful purpose in life.” (Seaward,
2015, p. 22). Spirituality, I believe is the most important quadrant. Becoming more self-aware of the “here
and now” and to achieve the highest level of consciousness. The main aspect is to find true purpose in life.
Spiritual well-being is critical in balancing wellness and stress in that all harmful negative energy that turns
to stress comes from the outside (perception) causing illness and disease from within. If the mind is sick so
is the body and if the body is sick so is the mind (Seaward, 2013).
The four quadrants represent areas of wellness as a whole and are instrumental in managing our
stress levels for better total well-being. The goal is to balance all four quadrants. Balance is a key
component to all aspects of wellness. Not too much and not too little. By putting 25% of energy into each
one of the four quadrants will help to achieve a better state of homeostasis in life. Seawards suggests that
we should look at wellness in more of a holistic way (the whole mind-body) in order to effectively manage
stress; therefore, all four quadrants of the wellness paradigm must be used equally— “the whole is always
greater than the sum of the parts.” (Seaward, 2015, p. 23), (A. Einstein).
I use my home as my environment to help foster balance by utilizing my wellness paradigm. My
home is where I spend most of my time, so I use it as a safe haven in which I can control most things. I
have a designated room for physical fitness and yoga. This helps reduce stress through exercise and
relaxation techniques such as meditation. I also have a wind chime on the back porch that helps create a
tranquil environment through the subtle sounds it produces. In addition, I have crystal prism sun catchers in
both back windows that cast an array of colors throughout the condo. I like to turn my smart TV on
YouTube nature and meditational videos in HD to help relax (e.g., waterfalls, ocean waves, aquariums,
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rivers, birds singing), I love this. All these elements help contribute to the balance of my wellness and stress
levels.
Journal Writing:
HOW STRESSED ARE YOU?
Situation Start Midway End
When I can’t get things done that I need to in my day. 5 4 2
Finding time to exercise 5 4 2
When shopping for groceries- standing in line 5 4 2
When I drive during busy traffic hours 5 4 2
Deadlines of school assignments 6 5 3
When I don’t get enough sleep 5 4 2
When budgeting and paying bills 7 6 4
Financial Aid- enough funds to complete my degree 7 6 4
Looking for employment 7 6 4
My future debt 7 6 4
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MINDFUL EATING
While beginning the mindful eating a raison assessment, I immediately began to feel like who has
time for this. Spending all this time looking at it, touching and examining it, listening to the sounds it makes
in our mouth, how it smells, the texture of it, and how it tastes. Honestly, felt kind of weird playing around
with a raison like a kid, but that was just it. I asked myself “what happened to all those little things I use to do
like this as a kid?” The simplest things use to captivate my full attention. I would be engrossed in the little
things that life offered with complete amazement. So, where did this all go? When did I lose this sense of
curiosity, awareness and excitement? These were my thoughts as I was chewing on the raison. This took my
right back to when I was a kid, when I use to visit my grandparents. We would eat things like raisons all the
time there and I would always notice the small intricate details of raisons, yogurt, yogurt raisons, apricots,
apples, bananas, grapes, granola bars, apple juice, etc. I remembered my mind always being in the here and
now. Soaking up everything around me. I realize now that my mind is not present most of the time. Always
worrying about something or preparing for tomorrow. This was a great assessment to pull me back in the
present, the here and the now.
MINDFUL CHECK-IN
When engaging in my Mindful Check-in, I began with the breath. Breathing slowly in and out. The
Mindful Check-In is almost like hitting the breaks of my car until it comes to a complete stop. Taking the
keys out of the ignition and throwing them onto the floor board and observing what is going on. This is how
my mind was. I felt like I stopped, and all my thoughts and emotions came slamming into me. My mind was
so busy with all these thoughts and feeling bouncing around in my head like a lightning storm. I never knew
how busy and active my mind was and all the things going on at the same time in the background. Most of it
was stress and anxiety. Emotions and thoughts like “oh, I have to get this done, then that done, and when I’m
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finished, get that done. If I don’t take care of that, I won’t be able to move on to the next.” Things like that.
And, some where emotions from my past. A lot of negative thoughts and feelings.
FORMAL PRACTICE LOG
12/9- 10:30 a.m. Mindful Check-In. I kept thinking that I need to hurry up and get this done. I kept
wondering if I was doing this right. I remember thinking, how nice it felt to just let all thoughts and feeling to
just be. It was like taking a breath of fresh air.
12/16- 10:30 a.m. Mindful Check-In. I began by focusing on my breath. Letting all my thoughts and feelings
to just be. I found myself thinking about how to get into a deeper meditation. I kept searching and looking for
something to happen. I found myself waiting as if this glamorous thing was going to happen. I was trying too
hard to find something. I then realized what I was doing and then gently pulled back and relaxed. There was
this great feeling of calmness. Then suddenly all these thoughts came racing back in again. I learned soon
after, that there is nothing I’m supposed to find. I just needed to let everything go, relax, and let it be.
12/23- 10:30 a.m. Mindful Check-In. I began by focusing on my breath. I began letting all my thoughts and
feelings to just be. I noticed that my body has been a little tense. My mind kept veering off to how
uncomfortable I was. I found a more comfortable spot on the floor where I could lean up against the couch.
This was much more comfortable and, now, my thoughts would stop going to how uncomfortable I felt. I
then checked in to how I was feeling. I felt kind of anxious and tense. My neck was stiff, and my lower back
was felt sore. My mind was not as busy this time and my thoughts felt clear. It felt peaceful and calm. It was
like a nice break.
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to just be. I could tell that I felt some anxiety right from the beginning. I felt rushed and hurried. After about a
minute or so I began to feel calm.
1/6- 10:30 a.m., Mindful Check-In. I began by focusing on my breath. Letting all my thoughts and feelings
to just be. My mind seemed a bit busy this morning. My mind was just racing back and forth of all different
thoughts. It seemed like a spent most of my time waiting for my thoughts to calm down.
to just be. I could hear the birds chirping outside and different sounds going on. I had this feeling of relief that
my mind wasn’t all over the place. I felt like I went into a deep calm meditation. I didn’t want to stop. I went
10 minutes over what I usually do.
to just be. I felt good again this morning. Felt like I went right into a state of calmness. My whole body felt
relaxed. I felt like I was getting better at letting my thoughts just be and going into a deeper meditation.
to just be. I could feel a little anxiety inside my chest. I could feel the energy. This lasted only a short time.
Then my mind started laying out all the things that I need to do. I just let those feeling come and go. I could
feel my mind and body relaxing. I felt like I calmed my anxiety and set the tone for more positive day.
to just be. I went right into a calm state of meditation. Again, hearing the birds singing outside. It felt very
peaceful and calm. I could almost feel this subtle energy around me.
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to just be. Again, it seemed like I went right into a calm meditation. My thoughts felt better managed without
thinking about them. My body felt relaxed and my mind felt calm. I started getting images of calm, peaceful
living life forces full of different colors. These were images of wild flowers and grass on the side of a hilltop
with the sun shining so bright where it made everything glimmer. I got this thought in the form of a feeling
that peace and calm are untouched, undisturbed life forces living out their natural intended form of energy.
This was a very peaceful feeling. Wow, I could have done this all day.
INFORMAL PRACTICES
I was having lunch and found myself trying to prepare it as fast as I could. Once I started eating, I
found myself eating fast and not even noticing if it tasted good or not. All I could think about was having to
clean up all this mess. I began to slow down and started focusing on my food. I could taste all the different
flavors with every bite. I was really enjoying this mindfulness. It was not just the food that was so joyful, but
it felt like I had just stepped out of the stress zone. It was like pausing time while still being in the present. I
found myself smiling as if I had tricked myself into finding joy out of this. This gave me a nice sense of peace
and calmness. I have been slowing down every day now while eating and enjoying the here and now with a
more peaceful attitude.
Every day I go on a walk. I started to turn my walks in a more mindful walk experience. At first, I
noticed that I was hurrying to get ready. Once I picked up on this, I slowed down. When I got outside, I
immediately started walking fast thinking, “I need to hurry up and get this done, there is no time to waste.” I
slowed my walk down and just enjoyed all the sounds of nature. Smelling all the different aromas of plants,
grass, flowers, fertilizer, and the water from sprinklers as I passed each house. Feeling the warm sun shine on
my skin. I felt like I could stay outside all day. I was so content. This was much more pleasant and enjoyable.
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Unit 2: The Physiology of Stress
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Unit
 There are three physiological systems that are responsible for the stress response: the nervous
system, the endocrine system, and the immune system. Two branches of the nervous system consist
of the sympathetic and parasympathetic nervous systems. The sympathetic branch activates the
fight or flight response (e.g., this is like flooring the gas of a car) and the parasympathetic branch
initiates relaxation (e.g., hitting the breaks) allowing the body to calm down (Seaward, 2015).
 When stress is brought on by the mind, it activates the sympathetic response. This response releases
biochemical agents in the bloodstream that can last minutes, hours, days and even weeks. This can
become deadly if kept in the bloodstream too long. The best way to flush these biochemical agents
out of the bloodstream, is through exercise (Seaward, 2015).
 Multitasking causes the brain to become overexcited. This happens when the mind is competing
with all the various thoughts causing an overload by the stimuli, thus activating the stress response
(Seaward, 2015).
 Stress suppresses the immune system by thinking it’s under attack. This increases the production of
T-cells, B-cells, cortisol, epinephrine, and norepinephrine causing organs to dysfunction. This
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compromises the immune system by making it weak, thereby vulnerable to disease and illness.
(Seaward, 2015).
Describe neuroscience and neuroplasticity. Explain the importance to the brain.
Neuroscience is the scientific study of the nervous system and brain. Neuroplasticity is the
neurobiology of the brain in how it functions and adapts to change. It was believed that once we reach
adulthood that the neural wiring of the brain could not be changed. Researchers now are learning through
different relaxation practices such as visual imagery and meditation by using magnetic resonance imaging
(fMRI). Using this method (fMRI), has revealed that there is much more going on with our brain
physiology in regard to the traditional biology of neuroscience (Seaward, 2015). These findings are supper
important when studying the neurobiology and their effects on the brain. In other words, all our thoughts,
emotions, and feelings directly affect the brain and nervous system. Some of these findings have shown:
 Meditation that was focused on love and compassion for long periods of time showed a level 30
times stronger in gamma brain wave activity (Seaward, 2015).
 Increased activity in the left prefrontal and limbic regions of the brain that pertained to attention and
emotion (Seaward, 2105).
 Mindfulness meditation effects on the brain physiology, nervous system, and the immune system
(Seaward, 2015).
 Meditation practices causing regions of the brain to grow in size and even change neural pathways
(i.e., re-learn), also known as “rewiring of the brain” (Seaward, 2015).
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Identify and describe five diseases that occur when the nervous system is affected by stress.
Five diseases that occur when the nervous system is affected by stress are: Bronchial asthma, Migraine
headaches, Temporomandibular joint dysfunction, Irritable bowel syndrome, and Coronary heart disease.
Bronchial asthma- is bronchial fluids that causes inflammation and swelling of the muscle tissue of the air
passageways (Seaward, 2015).
Migraine headaches- “The change in vascular pressure combined with humoral secretions is considered the
cause of the intense pain so often associated with migraines.” (Seaward, 2015, p.84).
Temporomandibular joint dysfunction- Excessive contraction of the jaw muscles (TMJD). Also associated
with the one not being able to express their feelings of anger (Seaward, 2015).
Irritable bowel syndrome- Abdominal pain such as cramps, constipation, nausea, and diarrhea. It has been
related to excessive sympathetic neural stimulation to the gastrointestinal (GI) tract (Seaward, 2015).
Coronary heart disease- Increased blood pressure by the chemicals produced in the body such as
vasopressin, aldosterone, epinephrine, and norepinephrine. When the effects of high blood pressure remain
the same even at resting states. This ultimately leads to hypertension and CHD (Seaward, 2015).
Identify and describe one disease that occurs when the immune system is affected by stress.
A disease that occurs when the immune system is affected by stress is the common cold and
influenza. According to Borysenko’s model of the immune system, when the number of B-lymphocytes
decreases, the body becomes more vulnerable to certain viruses in which then produce the signs and
symptoms of the common cold. This is due to the body’s immune system not being able to fight off the
exogenous antigen (Seaward, 2015).
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Journal Writing:
How is stress or anxiety about people affecting your life?
I feel that people in my life play a huge part in affecting my stress and anxiety. People who are
negative can completely drain my energy. Furthermore, the lack of empathy in people, followed by their
self-absorbed ego’s today, is quite shocking to me. I feel my stress and anxiety begin to increase as I watch
everyone around me so disengaged, so disconnected to the awareness of this miracle we call life.
How is stress or anxiety about work affecting your life?
I was overwhelmed a lot recently by taking on the role of all positions such as manager, supervisor,
and employee at my place of work without help. In addition, trying to juggle being with my family, work
and school seems like an impossible task, but somehow, I get through it all.
How is stress or anxiety about the world affecting your life?
The events that are going on in the world today effects my stress and anxiety in my life in a big way
of which everything seems to be spiraling out of control. It’s like endless chaos each and every day when I
turn the TV on. It feels like “doom and gloom” most days due to all the instability in the world. The stress
and anxiety of all the chaos in the world sometimes makes me feel like getting away from it all, man’s
capitalistic modal of feeding the ego. Adopting a much simpler way of life without all the attachments of
which seem to be purposely put there to distract us from discovering why we’re here. “We do not own
things, they own us.”
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How is stress or anxiety about food and eating habits affecting your life?
My food and eating habits don’t play a big role regarding stress or anxiety in my life. I’ve always
been intrigued when it comes to nutrition and I know how important it is for the mind and the body.
However, now that I try to stay organic and local, I must budget my expenses in order to continue to eat
healthy. This I find has caused some anxiety and stress in my life. Finding meals that are healthy to stretch
out for the week can be stressful and time consuming.
How is stress or anxiety about sleep and sleeplessness affecting your life?
Sleep seems, currently, not to be a factor in my stress or anxiety. Typically, I get about 7 to 8 hours
of sleep. However, the stress of working full time and going to school, seems to wake me up earlier than
normal and sometimes disrupting my sleep throughout the night. I believe this could be due to the residual
anxiety racing around in my head, ruminating about the past or thinking about what to do next. I know that
if I don’t get enough sleep, I become stressed out. I feel like it affects my performance throughout the day,
mainly my school work.
How is stress or anxiety about exercise or lack of physical activity affecting your life?
I feel pretty good about my stress or anxiety levels regarding physical activity in my life. I’ve been
consistent in working out between 150 minutes and 300 minutes a week. I use exercising to help relieve my
stress. If I don’t get my exercise in, I’ve noticed that I am stressed for the rest of the day. I feel as if my
entire day is thrown off. Making and finding time to work-out seems to be most of the stress.
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Trying to find the time to fit all things in that are required to manage and control a lifestyle of health
3
Unit
and wellness (e.g., physical activity, proper nutrition, meditation, and rest) seems to cause most of my
stress. How does one fit everything in before the day is gone? I feel like I’m rushing all day just to squeeze
everything in. Even when I cook for myself, it feels like I’m in such a rush to get it done. I really have been
noticing this lately. I’m always in a hurry.
Unit 3: Psychology of Stress

 Eastern philosophy (Tibetan Buddhism) describes one’s stress being a struggle between the self
(ego) and the greater mind (higher self). This struggle between the two is referred to as tension,
which causes the stress. Desired expectations, outcomes and material objects cause a disconnect
with the ego and the greater mind (Seaward, 2015).
 According to Leo Buscaglia, in order to cope with life’s hardships, one must have unconditional
Self-love. This falls on two vital concepts, self-awareness and self-acceptance. One must love them
self first before they can share love (Seaward, 2015).
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 According to psychologist Wayne Dyer, guilt and worry are the two fundamental stressors that
immobilize the thought processes. These two emotional states distract one from the present
moment, thereby debilitating one’s ability to confront and deal with stress. This makes it difficult
for one to find peace and relaxation (Seaward, 2015).
 Anger initiates the fight response by defending one’s own identity. Stress brought on by anger has
been associated with migraine headaches, ulcers, colitis, arthritis, hypertension and coronary heart
disease. Fear triggers the flight response and has been associated with the feeling of failure, low
self-esteem and loss of self-esteem., thereby diminishing one’s level of confidence, self-acceptance
and self-value (Seaward, 2015).
Tibetan culture seems to be more spiritually connected to a higher self-awareness. Tibetan
philosophy suggests by looking within can help find true happiness, peace and harmony in one’s life. They
also believe that stress is a result of the mind being in constant conflict with the self (ego) and the higher-
Self (Seaward, 2015). Furthermore, stress is considered to be linked to the minds desires and expectations.
Desires and expectations can lead to the mind compounding attachments that later become a major
distraction in one’s pursuit to find true happiness. In Western culture, it is common for individuals to seek
happiness through the attachments of materialistic things. Our egos believe that we need these materialistic
things (attachments) in order to be happy. In fact, it does the complete opposite. The ego weighs the mind
down with all these attachments causing the mind to stress. What we can learn from Tibetan culture is to let
go of our attachments that are feeding the self (ego), and instead, get to better know our higher-Self. This
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will help dissolve the stress created by one’s ego and lead one to their inner Self where he or she can truly
find peace and harmony.
The common views supported by theorist when looking at stress and the mind, are one’s ability to
have constructive coping skills to combat stress. These concepts consist of self-awareness and self-
acceptance. In order to manage one’s stress effectively, one has to first be aware of what’s causing the stress
and then to accept the reality of it. Another view theorists share, is loving oneself. This ability promotes a
higher self-esteem in which helps build one’s confidence and fights depression. Finding self-love seems to
be the main foundation of true peace and harmony of the mind-body-spirit. If one cannot love themselves
first, they cannot love others.
Fear is a perceived threat to the mind which causes stress. Some methods to cope with, manage
and/or resolve fear is to develop effective coping and relaxation techniques. Another, more effective,
strategy is finding the cause of the fear and confronting it. This helps to eliminate the fear by building up a
physiological immunity to it. This is referred to as systematic desensitization (Seaward, 2015). This is a
way that one can allow the fear to surface, examine it, and dismantle the perceived fear.
There are several different ways I can improve my communication style with others. (a) Be more
courteous and respectful when talking regardless who it is. Do not seem distracted by other things going on
around me and do not answer or look at my phone while communicating. (b) It is always polite to have eye
contact while speaking. Don’t look away while talking and never look down at your watch for the time.
This can be perceived that I have somewhere else more important to be, or I’m not interested in the
conversation. (c) Focus on the issues and not people. When a conflict arises, don’t bash the other person.
Always stay focused on the current issue and try to find a resolution. (d) Don’t put others on the defensive.
When people get defensive they take it personally. This causes stress in the conversation and tensions start
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to flare. (e) Try to resolve communication problems when they arise. When things are miscommunicated,
conflict can ensue. It is important to pick up on any miscommunication immediately once it is detected.
This helps to prevent things not to be taken the wrong way and keeping them from spiraling out of control.
If the conversation is not corrected soon after the miscommunication takes place, it can take a lot of effort
in trying to get back to the cause of the initial error. Sometimes, due to the miscommunication error, one
will not be able to go back and correct it. Things have spun so far out of control where it’s difficult to find a
way back to any resolution.
Journal Writing:
After completing the five-minute mindful breathing exercise, I really was surprise how much
activity such as thoughts, feeling and emotions were going on in the background. There were so many
thoughts zipping, racing and bouncing back in forth in my head and they were all different. It kind of
freaked me out at first. Then I would gently pull my mind back and, before I knew it, my mind was off all
over the place again. This seemed to happen almost the entire five minutes. Then I found myself feeling
like I was looking for something or trying to find an answer or outcome. This was challenging to me
because I kept feeling like I was expecting something to happen.
It seemed that most of my thoughts, if not all of them, were negative. I kept trying to dismiss them
every time they would try to surface. I found myself saying “NO” to ever negative thought that would pop
in. These were thoughts regarding finances, school, employment, food, etc. I tried letting my thoughts just
be without judgment. This did help me discover for the first time that I judge myself tremendously. I was
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thinking about how much I judge myself throughout the entire day. It seems as if everything I do results in
some form of judgment that’s going on in my head. When I am cooking I try to find it pleasurable by being
in the moment, but as soon as I accidently spray water everywhere I’m instantly coursing inside my head.
My thoughts continued about how I’m always in a hurry while doing things, like cooking or getting ready.
It’s like I’m in some race with the world and never being satisfied with my pace. Always feeling like I’m
falling further and further behind.
As I began to focus on my breath again, my mind and thoughts started to calm down. The racing
thoughts stopped, and my mind was quiet from that point on. I felt so relaxed and so calm. Like, it was
some pause or timeout from the world and I was peaking in to take a better look. There was this feeling of
peace and serenity with my mind and my body. I ended my meditation with a smile on my face along with
this feeling of pure calmness.
SUMMARY
In conclusion, I never knew how much activity was going on in my head every second and how
much of it was negative. Furthermore, how hard it was to focus with all these thoughts popping in. It almost
felt like my thoughts were purposely trying to distract me from concentrating. I noticed at times that I was
trying too hard to concentrate and that was causing me to have more uncontrolled thoughts. This took many
sessions of meditation before I could finally get my mind to slow down and stop the continuous thoughts
popping in from every direction. After discovering that most of my thoughts were judging me in some
form, almost like judging my performance in everything I do, I would laugh them off, slow down, take a
deep breath, smile and say to myself that everything is okay.
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Unit 4: Personality Traits and the Human
4
Unit
Spirituality
 There is a common relationship to all personality types and that is one’s level of self-esteem.
Depending on one’s level of self-esteem, can have a major impact on how one responds to stress.
Having a low self-esteem leads to stress. A high self-esteem seems to have a greater ability to
deflect stress. These abilities are supported by one’s self-value and self-respect. Moreover, self-love
being the foundation for a high self-esteem (Seaward, 2015).
 Four theories of human spirituality that strengthens the spiritual process: centering, emptying,
grounding, and connecting. Spirituality plays a major role in one’s overall well-being. The primary
aspect is one’s connectedness of the mind and body through spiritual awareness (Seaward, 2015).
 The Stages of Change behavior modification model suggest that in order to receive best results in
changing a less desirable behavior, is through the practice of good assertiveness skills. Being
assertive increases one’s self-esteem. It’s also recommended to focus on one behavior change at a
time (Seaward, 2015).
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Self-esteem is based on one’s value system that consists of their own self-respect, self-worth, and
self-love. Having a low self-esteem is like a fortress without a brick wall in which to protect it. Many things
are able to infiltrate it and possibly destroy it. This is comparable to stress on the human body. When one
has a low self-esteem, it allows all life’s twists and turns to affect the mind and then the physical body. This
is due to one not caring about their own well-being or that they fall at the end of the list in what matters the
most to them. This can be shaped by past abuse, a traumatic event, or future fears. Nevertheless, this opens
up all kinds of avenues for stress. When one has a low self-esteem, it encourages stress to reside within the
human body. Almost as if it’s taking advantage of the mind and body while it’s weak or that the body is too
weak to defend off the common stressors we face. A high self-esteem seems to be the best defense against
stress. This heightened self-worth and self-value system one has, seems to repel stress.
It is recommended that one changes their overall attitudes, beliefs and values in order to break away
from this ideology that led them to a low self-esteem, thus adopting a new outlook that promotes positive
thoughts that strengthens their self-esteem. Once one has improved their self-esteem by working on their
self-worth, self-respect and self-love, will help them to better resolve stressful situations.
When looking at one’s values, relationships, and a meaningful purpose in life, can be an asset or a
crutch when it comes to dealing with stress. One needs to associate themselves with others that share
positive values. Building relationships with people as a support group that share the same attitudes, beliefs
and perceptions. When times get challenging it helps to have a backup support system that encourages
positive thinking. Before one can find a meaningful purpose in life, they must first learn to have a high self-
25
worth and self-love for one’s self. By associating with people that do not share positive values or who have
very little self-worth, will only increase their level of stress.
Using Prochaska’s Stages of Change Model and applying it to one’s lifestyle of smoking, will
involve six steps. 1st step is the Precontemplation stage. This is where the individual is in denial that a
problem exists (e.g., the smoking calms my stress). 2nd step is the Contemplative stage. This is where the
individual understands the severity of the health risks that are associated with this behavior (e.g., If I keep
smoking, I’m going to develop heart disease or even lung cancer). 3rd step is the Determination stage. This
is when the individual is ready to take action in effort to change this behavior (e.g., I’m going to quit
smoking). 4th step is the Action stage. This is when the individual takes action in changing this behavior
(e.g., I’m not going to buy another pack of smokes). 5th step is the Maintenance stage. This is the stage
where the individual incorporates this change of behavior as a routinely thing (e.g., I’m not going to buy or
ask for a cigarette). 6th step is the Relapse stage. This is the stage where the old behavior resurfaces
(relapse) for a while until they develop a stronger and healthier plan (e.g., I’m just going to bum a cig just
this one time because I’m really stressed out).
Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness, uneasiness,
worry, fright, feeling overwhelmed.
When first looking at the word “anxiety,” I immediately feel anxious. I believe this is probably the
most profound emotion I feel most of the time. The feeling of anxiety resonates in my abdomen and chest
mostly. Sometimes giving me that feeling in my stomach of driving over a hill and on a rapid descent. It
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begins to manifest itself into shallow breathing or, even at times, I notice that I’m holding my breath. Then I
get this feeling of nervousness where my palms start to sweat a bit. I can feel my body begin to tense up
and my heart rate begin to increase. I can feel my subconscious manifesting this energy almost to a panic. I
notice this underlining anxiety of thoughts registering in the background of my subconscious. The main
cause of my anxiety is due to worrying too much. This worrying will manifest itself in my chest with
thoughts of not being in control. I find myself becoming overwhelmed in all my thoughts of worrying about
things that I cannot control.
CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
The feeling of uncertainty is a familiar emotion. Not knowing what might come crashing into my
life unexpectedly is a deep seeded emotion. This will, at times, manifest the feeling that things are
purposely trying to get in my way to derail the course in my pursuit to happiness. This, at times, makes me
think that I might not ever get to wherever I’m trying to go. I become confused sometimes with my
thoughts and this leads to, I’ve noticed, feeling foggy while in the middle of doing something. All these
thoughts going on in my head makes it hard to concentrate on the present. For example, many times I will
find myself walking from one room to the other, and when I get there, I forgot why I went there in the first
place. All the ego chatter fogs up my thinking.
ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
Anger is the feeling I try to stay away from the most. Anger has the biggest effect on my body than
anything else. I can feel this emotion in every facet of my body. My whole body become tense followed by
my heart rate and blood pressure rapidly increasing. Annoyance, frustration, and irritation can manifest
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quickly to anger. Consequently, then anger can manifest in rage. This gives me the feeling of having a total
loss of control.
SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity, loneliness,
misery, unhappiness, rejection.
Sadness to me is the feeling of not being happy. I can feel the effects of sadness in my chest and
throat. Sadness manifest when I feel disappointment, gloom, hopelessness, and empathy for someone who
has been hurt or wronged. Being disappointed about something, is being let down from what I previously
expected the outcome to be like. These are things that affect my career path or life path. Gloom and
hopelessness is a very dark place to be in and I am very fortunate that I am not in that place. I try very hard
to stay away from this idea of thoughts or emotions. When I think of these emotions of gloom and
hopelessness, I think of one feeling defeated. The thought of nothing will ever change or get better.
Side note, you know that feeling you get in your stomach, that lump in your throat when we are sad,
grieving, or feeling empathy toward someone? I believe that is us actually feeling the chakras in the body.
That lump in our throat is the throat chakra releasing or absorbing energy. I find these fascinating! Just my
thoughts.
SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
Some say guilt is one of, or if not, the strongest negative emotion we encounter. Guilt resonates
more in my head (consciousness) than anywhere else. The feeling of guilt manifests when I think I have
done something wrong or wronged someone. These thoughts lead to feeling regret and remorse. These
feelings associated with shame are very negative and cause me to ruminate over things from the past.
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LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness, liking,
longing, warmth, sympathy, sentimentality.
“LOVE” My first thought is, this is the greatest energy that exists. This is the strongest most
positive emotion we can have and experience. I can feel love all throughout my body like electricity
running through my veins. The power of Love can heal all areas of the mind, body and spirit. When I look
at words like affection, caring, compassion, desire, kindness, warmth, and sympathy, allows me to identify
our true purpose of why we’re here. Furthermore, these words give me thoughts of joy and happiness.
These words that reflect emotions of love, increases my strength and courage to continue to move forward.
JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement, exhilaration,
hope, optimism, pleasure, satisfaction.
I feel that, “Joy” is the expression of love and happiness. I can feel joy radiate all through my body
like a buzz of energy. These emotional words are like magic to my body when I feel them. These emotions
eliminate the negative thoughts and provides more fuel for me to push on. These emotions manifest when
positive things are demonstrated. They help me recognize the elements that brings joy to my life. My
thoughts regarding these emotions, help me to remember what is important in life and what brings true
happiness.
SUMMARY
Adding these emotional words to my vocabulary, helps give me a greater sense of what my body is
trying to tell me. Sometimes it’s hard to understand what, how and why the body feels the way it does. By
increasing my emotional vocabulary, allows me to better understand and identify certain stressors that are
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occurring in my emotional, mental and physical state. In addition, this helps to give me clairvoyance in
5
Unit
balancing my energy throughout the mind and body for an overall better well-being.
Unit 5: Dealing with Stress: Coping Strategies

 Cognitive restructuring helps change one’s perception from a negative to a neutral or positive
interpretation, thus making the situation less stressful. Research shows that holding on to negative
interpretations can suppress the immune system (Seaward, 2015).
 Helpful techniques for cognitive restructuring include, meditation to calm one’s mind, being
responsibility for one’s thoughts, applying realistic expectations, surrounding oneself with positive
affirmations, and finding the positive aspects in all situation (Seaward, 2015).
 Research shows that humor promotes mental, emotional, physical, and spiritual well-being. In
addition, there is evidence that shows good humor promotes good health and laughter helps the
body return to a state of homeostasis. One can use humor therapy as a coping technique to reduce
emotional stress by laughing at the things we find funny in life (Seaward, 2015).
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Journal Writing:
After completing my walking meditation, my first thought was feeling like a fine-tuned machine
walking in harmony and relating this physical feeling to Newtonian machinists. Then I started to recognize
through each and every movement, one step at a time, and thinking to myself that it takes over 200 hundred
muscles in order for the human body to physically walk. This in turn, led me to think that there is no way
one could not burn that many calories, of which takes so many muscles in order to walk. After that, I started
feeling all these different muscles that I really never notice until now. I could tell that my muscles were
tense as I moved back and forth. The feeling actually felt quite exhilarating. At the same time, I noticed all
the areas of my body that ached. With every move, feeling more and more areas of my body that was tight
and sore. This of course is mostly due to my exercise workout. However, I could feel tightness in my neck.
This could be due to stress.
I began to concentrate on my breath while still staying focused on the sensations of my muscles,
joints and tendons. Noticing this feeling of control as I’m navigating my body back and forth. This feeling
of control caught my attention. I felt this emotion of being content with the feeling of control like an inner
calmness. No outside influences or objections to my walking. I had full control. This was a liberating and
pleasant feeling to have. I could hear some of my joints pop while walking which, in a way, acted as
validation of being in the present moment. This was like an extra addition to my awareness into the present.
I couldn’t help to think that maybe it’s my age catching up to me.
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As I continued to focus on my breathing and walking, I began thinking that it must take a lot of
energy for the mind and body to generate in order to make all this happen. Then this led me thinking about
the Einsteinian equation, relating energy to matter from which it comes from and that the whole is greater
than the sum of its parts. Meaning that everything is interconnected with each other. I know, this is kind of
out there, but these were my thoughts. I began thinking that everything is energy and that energy is different
frequencies and vibrations. I started to visualize my whole body as one unit, one energy system, working in
harmony together in order to make this happen. I really started to concentrate on how I was walking.
Focusing on my posture and feeling my hands and arms swaying back in forth. Almost like I could feel this
perfect energy field circling around my body as I continued to walk. I was pondering if this energy I felt
was real or if it was just my imagination. Wondering if I was able to feel the subtle energies of my aura. All
the way from my spiritual, mental, astral, and etheric body, down to my physical body including all the
chakras, nadis and meridians. I then began to imagine different colors within my aura as I walked.
Wondering if my aura changed colors with my thoughts and with the changing of my movement. Again, I
know this is out there, but these were my thoughts as I was walking back and forth. I then felt so privileged
and grateful that I was able to experience these sensations. This made me smile.
SUMMARY
I walk almost every day outside when I’m not running. This brings me closer to nature and all its
beauty. As I pass each house, I can smell all the different flowers and plants, listen to the birds and feel the
wind and sun against my skin. I Love it! This walking meditation exercise was definitely a humbling
experience. It is truly a miracle that we are able to do the things we do physically and to acknowledge them.
Walking truly allows one to feel alive by demonstrating the control of the mind and body connection. This
is such a gift to have and I believe inadvertently we take for granted due to our busy life style.
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Concentrating on how we feel while walking really helps to feel grounded. This clears the mind and all its
6
Unit
distractions by pulling our attention to the present and being in the here and now.
Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
 Diaphragmatic breathing is one of the easiest methods of relaxation. This is where breathing is
centered on the lower abdomen causing a greater state of relaxation. When combining mental
imagery with diaphragmatic breath work, which has been known by energy healers, helps to treat
chronic pain. This works by imagining one’s breathing going through the area where the pain is
located (Seaward, 2015).
 Research shows that regular mindfulness meditation has profound physiological effects on the mind
and body allowing it to achieve balance and homeostasis. Brain imaging shows that regular
meditation can rewire the brain’s neurons, and create neuroplasticity (i.e., new brain tissue growth)
which allows a higher sense of mental well-being and inner peace (Seaward, 2015).
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 Mental imagery can access the power of the unconscious mind to create images that heal the body,
mind, and spirit. Visualization is a subset of mental imagery that uses the conscious mind to create
images. Guided mental imagery is another subset in which images are guided by another person.
These mental imagery modalities assist in pain management and relaxation (Seaward, 2015).
Why is diaphragmatic breathing thought to be an effective relaxation technique?
As another tool to combat disease and promote health, I will focus on various types of meditation
such as breathing techniques, mental imagery and visualization. Diaphragmatic breathing is controlled deep
breathing that are represented by slow deep breaths coming from the lower stomach or diaphragm. “In the
practice of yoga, this technique is called pranayama, or the restoration of one’s energy or life force, the
breath behind the breath” (Seaward, 2015, p.368). Diaphragmatic breathing is the most common form of
relaxation that helps calm the body. Most of us breathe from our upper chest not even realizing it. When we
are under stress or anxiety, breathing tends to become erratic and sometimes we tend to hold our breath
without being aware of this. This puts stress on the nervous system releasing biochemical into the blood
stream increasing one’s resting heart rate and blood pressure. Becoming aware of this behavior, will allow
me to concentrate on diaphragmatic breathing, originating from the belly, thus reducing the stress on my
nervous system. Ultimately affecting my physiology by decreasing my resting heart rate, blood pressure
and muscle tension throughout my body. This will help to calm my body and allow it to relax.
What three steps are important to engage in this technique?
There are three important steps that I can utilize as techniques to enhance relaxation while engaged
in diaphragmatic breathing. First, I will find a comfortable position by sitting or lying down on my back
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with my eyes closed. Then I will place my hands over my stomach and feel my abdomen move up and
down with each breath by inhaling and exhaling. Second, I will concentrate on reducing external
distractions by finding somewhere quiet to practice breathing. If any competing thoughts surface as
interruptions, I will get rid of them as I exhale. Lastly, I will close my eyes and focus my attention on my
breathing. Visualizing the air that I’m breathing in as pure, clean and healing to my body. Then visualizing
the exhalation of darker air representing the toxic negative energy and thoughts that seemed trapped in my
mind. Visualizing the air becoming grey to white as I continue to exhale cleaning my body from the
negative thoughts and energy.
What effects does meditation have on the mind and the body?
Meditation effects the mind and body a number of different ways. One of the most important effects
of meditation, is the mind-body connection followed by a greater sense of self-awareness. Meditation has
healing effects that combats stress, anxiety and depression. These elements, if not treated, can lead to
cancer, disease and illness. In short, the mind heals the body. The best way to achieve this is through some
form of meditation. Other effects of meditation I can benefit from are: increased concentration, enhance
immune system, decrease heart rate and blood pressure, decreased stress and anxiety, regulate hormones,
increase awareness, better sense of purpose, mindfulness and a oneness spiritual connection.
List three ways that imagery and visualization can be useful for relaxation. Explain why.
I will incorporate three techniques that will facilitate relaxation by using mental imagery and
visualization. Using the Tranquil Natural Scene technique, will incorporate the use of mental imagery by
visualizing myself on a tropical beach where I love to vacation the most. Visualizing myself on the bright
white sand, feeling the sea breeze on my skin, smelling the air, and watching the clear blue water reflect the
sun light. Next, I will adopt the Internal Body Images technique by focusing on either parts of my body or
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the whole body by using mental imagery. I will then imagine my white blood cells seeking out and
destroying anything harmful to my body. Visualizing white light entering every chakra expanding
throughout every nadis of my etheric being cleansing and healing as the light filters through. Finally, I will
use Color Therapy to relax and calm my body. Choosing colors like blue that have been know through
research to have calming effects on the body. I will visualize myself floating in an ocean of blue while
feeling the motions of the waves. In addition, I will use full-spectrum lighting representing the colors of my
chakras. If a color seems dull or weak, I will bring more focus and attention to this particular color in which
this energy may be blocked. These techniques help the mind and body to relax through the use of mental
imaginary and visualization. These techniques help by deactivating the stressful stimuli that feels threatened
by the body (Seaward, 2015). This allows the body to relax by dealing with the minds perceptions in a
more proficient way.
Journal Writing:
Mindful of how you interact with yourself?
After completing the “Loving-kindness Meditation,” I evaluated how I interact with myself by
paying attention to my conscious thoughts all through the day. I found that I’ve mostly been having no
positive thoughts at all. These are not thoughts that are mean spirited or hurtful to anyone, but rather, me
catching myself thinking things like “that was so stupid,” “man you didn’t get that done today,” “what
were you thinking?” or “Why did I not see that?” I have been paying attention a lot lately to my thoughts
that keep running in the back ground of my mind. I was stunned to find that most of my thoughts seem to
be negative. I’ve realized that I’m too hard on myself. Time to find a balance.
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In addition, I realized that I would not talk to someone else the way I talk to myself. This week’s
reading really putts it in perspective when looking at it in that way. I never heard of this question before
until this class and that is, would we say the mean things we say to ourselves, to our friends? It’s amazing
how hard and tough we are on ourselves. I never knew I was doing this until now. I truly believe that the
way I talk to myself, increases my stress, anxiety and unhappiness. By saying these things, effects my mind
by giving me headaches and the feeling that my heads in the clouds. My body feels very tense. I notice all
the time that I’m tense while sitting down and then notice, right after, I was having negative thoughts.
I am now on a new path. A path where I will focus on complementing myself throughout the day. I
am going to practice by saying nothing but positive things to myself. What seems so crazy to me, is that
I’ve never tried doing that before and why not. I never even thought about it. Maybe this was taboo, or one
being conceded. This most definitely was not culturally accepted when I was growing up.
Seeds of suffering?
Watering the seeds of suffering can be like stepping in quicksand for me. I can find myself thinking
of one little thought and then find that I have been ruminating over it for a good period of time. The more I
ruminate, the bigger it grows. Almost spreading like wildfire. Once I notice this, I stop it. However, as soon
as I stop, another one starts. It seems like I’m constantly trying to stop watering the seeds that I plant. I
know that if I would stop watering these seeds, the suffering from these negative thoughts would stop. This
would help allow me to be more in the present moment without the firestorm of negative thoughts that’s
been consuming a lot of my time.
Day-to-day life feelings of resentment?
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Feeling resentment towards someone is probably one of the worst feelings I could have. I think this
brings out the ugliness in people. Every thought is full of negative connotations. If I hold on to resentment
and not let it go, I can feel the negativity begin to take over my body like a cancer. I’ve learned to look deep
into what might be the cause for the resentment, find it, then quickly get rid of it. This has help me
tremendously when looking at what might be causing a person to be unkind. There seems to always be an
underlining issue for someone’s unkind behavior. More times than not, it’s because someone got their
feelings hurt by something that was said or done unintentionally. And, a lot of times it seemed like
something that was taken out of context, a complete misunderstanding. I try and remind myself that
sometimes one’s ugly behaviors are external and have nothing to do with me.
Reflection on writing?
Something that I find super fascinating is the power of love. In respect to the loving-kindness
meditation, I noticed when applying this method of love-kindness to all beings in this world and the
universe, good or bad, friend or foe, gave me this amazing sense of relief. The feeling of letting go and
catching my breath. This feeling felt euphoric as there were no heavy emotions lingering any longer as if
they vanished. This powerful weapon “Love” combats all things negative as if dissolving them completely
in an instant. That mass of negativity and all things tied to it are no longer. No seeds left to water. And this
feeling of peace is felt throughout my entire body.
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Unit 7: Nutrition and Stress
7
Unit
 Research shows that a malnourished diet and the consumption of certain foods can cause the body
stress by suppressing the immune system. Foods that have high amounts of sugar, caffeine and salt,
weakens the body’s resistance to stress, thus making a person more vulnerable to disease and illness
(Seaward, 2015).
 Caffeine (methylated xanthine) is the name for the chemical found in coffee and other products
such as tea and chocolate. This chemical adversely reacts with the sympathetic nervous system.
Coffee, in particular, increases one’s state of arousal making him or her hyper sensitive to regular
situations releasing several stress hormones that triggers the stress response. When one gets overly
excited the nervous system perceives this as threat (stress) regardless if the individual feels stressed
or not (Seaward, 2015).
 Food affects the physical body, the mental, emotional, and spiritual aspects of one’s well-being.
Spiritual nutrition suggests eating a wide variety of vegetables, fruits and grains ranging in various
colors that correspond to the colors of the seven chakras. In addition, when an area of the body feels
out of balance, find foods matching the chakra color of that particular area (Seaward, 2015).
39
As I started the Sitting Meditation, I began focusing on the breath to bring me into the present.
Focusing on my breath by concentrating on feeling the tip of my nose and my abdomen while inhaling and
exhaling. Feeling like I’m almost slipping into a trance like state. One, in which felt very pleasant and
peaceful. Letting my physical body and mental state to just be. Like the feeling of floating in space and
time. Gradually, bringing awareness to the sense of my body. My mind feeling open to pick up any senses
of my body without trying to find or search for anything else. Feeling my feet on the ground and my arms
on the table. Feeling a little tension and tightness on my upper back and shoulders. Relaxing and giving my
back some room and space to work itself through the tension. I didn’t notice any other sensations other than
being relaxed at that point.
I gradually brought my awareness to my sense of hearing. Listening to all the different noises
outside and inside of my condo. Listening to a multitude of various sounds. Hearing the chimes “ding”
sporadically as the wind blew. Hearing the different mufflers of cars as they accelerate and pass by. The
birds chirping and pausing and chirping again. The sound of my refrigerator compressor coming on and
then turning off. Noticing that there really are impermanent events to all these different sounds. Realizing
that I’ve never thought of that before until now. All the sounds rising and falling, coming and going. There
is a beginning and an end. None of these sounds are fixed by rules. They are, in fact, just audio waves that
appear and disappear, and reappear. I thought to myself while listening to all the various sounds, that there
were a lot of sounds orchestrating at the same time. Then there would be brief pauses in the sounds all
together. It felt like there was this pattern, rhythm that occurred in cycles. This really helped keep me in the
present moment.
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I gently shifted my attention to my mind, thoughts and emotions. Allowing my thoughts to just be.
Using the analogy that Stahl suggested, visualizing our minds like meteorologist viewing weather patterns.
Storms build up, come and go, never effecting the vast sky. Allowing the storms room to do its work and
then dissipate (Stahl, 2010). Using this method while waiting for my thoughts and emotions to drift in and
out. First, noticing a peaceful calmness in my mind. Not searching for anything at all. Just letting things be
as they are. Then noticing out of nowhere, thoughts purring in like crazy. As if these thoughts had been
constantly going on in my head, but I just couldn’t hear them. It was like I was picking up chatter of my
own thoughts that I had no idea where even there. There was so much going on. Thoughts of past
experiences that were popping in. I could feel these thoughts trying to lure me in. That notorious trap that I
keep finding myself so often in. I always seem to find myself ruminating on past events. Some of these
thoughts I was experiencing were resentment and sadness. Others were fear and anxiety. My mind was very
busy bouncing thoughts and emotions all over the place. I found my mind attacking thoughts and past
memories and trying to analyze everything as if my mind was searching for things to pick a part like a
forensic detective needing answers to solve a case. I allowed these thoughts and emotions to come and go
just like a storm would form and then fade away. I was surprised to learn that my thoughts and emotions
really do come and go just as storms do. Through this, I discovered that storms can be looked at as scary or
as beautiful.
I also completed the Mindful Lying Yoga. I found this to be very relaxing. This was a little different
from the Sitting Meditation or other forms of meditation. The Mindful Lying Yoga was definitely more of a
body-mind connection for me. Some of the yoga positions were a little difficult to execute, but this was
only due to my muscles and tendons being so tight. This was a reminder to me that I desperately need to
stretch more often. However, the sensations of my body working and stretching through all the various
poses, was very pleasant. I kept thinking, whiling performing these mindful lying yoga poses, that I’m
41
treating my body to some form of therapy followed by a strong sense of relaxation. Feeling all the different
muscles groups working with my whole body. I felt the emotion that I was treating and healing my body
while the mind was present to witness it. This was a very strong mind and body relationship.
Google Images. (2016). Mindful Lying Yoga.
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Unit 8: Physical Exercise and Activity
8
Unit
 A consistent regimen of physical exercise each week brings the body back into a state if
homeostasis, physically and mentally. Research shows that individuals who engage in regular
physical exercise seem to have higher levels of self-esteem. In addition, regular exercise can help
decrease levels of depression and anxiety (Seaward, 2015).
 Hatha yoga is the most common form of yoga in the U.S. There are three concepts to hatha yoga:
the art of breathing, the art of conscious stretching, and the art of balance. In addition, research has
shown that hatha yoga increases one’s flexibility, improves muscle tone, improves self-esteem and
creates a state of inner peace and calmness (Seaward, 2015).
 Chi is a Chinese term that means the universal life energy or the life force. Tai Chi ch’uan is a
moving meditation exercise that regulates one’s flow of energy with the flow of universal energy.
The philosophy of this art is NOT to move against energy, but to move with energy. It is believed
that this modality releases blocked energy and, if not released, can result in disease and illness
(Seaward, 2015).
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Self-Assessment Exercises:
Proposal for Health and Wellness Management
February 2016
RATIONALE
The purpose of this proposal is to create a healthy, happy workplace environment for an
organization and its employees. Applying an emphasis on current lifestyle behaviors and unhealthy habits
that directly affect the stress response. This will include implementing a Mindfulness-Based Stress
Reduction (MBSR) program within the organization that will focus primarily on reducing the negative
effects of stress. Furthermore, applying nutrition, physical activity, alternative mind-body modalities and
rest to the wellness program for optimal health and wellness. This wellness program is designed to help
combat daily common stressors, encourage employees to live a healthier lifestyle, prevent and manage
disease and illness, increase productivity and overall job morale. In addition, the organization benefits by
decreased employee accidents, absentees, burnouts, conflicts, lost time and high healthcare premiums
(NCBI, 2015). This is a win-win for both the employer and employee.
First and foremost, it is imperative to create and establish a health and wellness environment.
Before this can be achieved, there must be an established wellness committee support team within the
organization. This will consist of assigning coordinators and/or managers to oversee the Mindfulness-Based
Stress Reduction (MBSR) program. This worksite MBSR program supports its target audience by utilizing
the support of a “Wellness Advisory Committee” and a “Management Support Advisory Team.” These two
teams offer a great network of support to all employees. However, the Wellness Committee is there to
directly support the employees and represents the coworker’s ideas and concerns. In addition, they help the
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organization to create a constructive health and wellness environment. Both, the Wellness Advisory
Committee and the Management Support Advisory Team, support their employees through the many
different methods such as educational activities, staff meetings, team leadership, awareness, employee
participation, achievements and success stories. By implementing these methods, creates a great support
system for the target audience (employees) in achieving and maintaining a healthier lifestyle. Once the
committee has been established, it is necessary to fill the environment full of positive reinforced materials
(e.g., posters, banners, flyers, newsletters etc.), thus allowing health and wellness to become a part of the
organizational atmosphere.
MINDBODY PROGRAMS/PRACTICES
KT Consulting Services, is proposing to further advance the employee health and wellness
experience, by incorporating different mind-body programs to help them learn different techniques and
coping skills that will support their overall wellness. This will consist of having access to free online MBSR
resources to the employees and managers, free 8-week MBSR training program for coordinating managers,
morning meetings for employees on MBSR, employee group discounts to local yoga classes, T’ai Chi,
health and fitness clubs and massage therapy. In addition, we will designate one of the breakrooms as a
silent room for various types of meditation such as deep breathing (pranayama), relaxation techniques,
mental imagery and visualization. There will also be a TV available for meditational videos on specified
hours (e.g., before work and after work). There will be healthier food choices to select from onsite.
Designate every Friday to be “laugh day” and encourage employees to bring a healthy lunch or even a
potluck lunch. Including, in this every Friday “laugh day,” having 15-minute massages onsite during lunch
or after work hours. Once a month or every quarter, hosting a stress reduction and nutrition seminar with
catered in healthy food during the lunch hour.
45
In addition, creating a designated area for walking outside that includes exercise stations and
establishing an outdoor area for breaks and eating. This will enable employees and managers to connect
with nature and absorb some adequate amounts of sunlight (Vitamin D). Research shows that Vitamin D
helps prevent and fight cancer, arthritis, disease and illness, depression, and increases energy levels
(MedicineNet.gov, 2015). These various methods and modalities will benefit the employer and employee
with ways to cope and reduce stress.
CAPITAL OUTLAY
Cost for the outdoor walk and break area will be around $7,500. Stress reduction and nutrition
seminars along with catered food, $250 each seminar (depending on size of class). Cost for motivational
posters, $250.
BENEFITS
The benefits of having a health and wellness program in the workplace have shown to improve
energy and vitality, brain function, concentration, productivity, creativity, moral, alertness and awareness,
sleep, stress, anxiety, depression and burnouts. Benefits for the organization have shown a decrease in
conflicts, absenteeism, accidents and injuries, sick days, doctor visits, lower healthcare costs and higher
profits (NCBI, 2015). For every $1 spent towards a health and wellness management program, the
organization gets back $5 in employee healthcare savings (Intune, 2015).
TIMELINE
Timeline in starting up should be 8 weeks. This allows time to establish the Wellness Committee
Teams and coordinators and/or managers to become familiar with the MBSR program by taking the free 8-
week online course. This will give ample time to order the posters, banners, flyers, etc. and to get
46
everything put up to create a health and wellness atmosphere. In addition, enough time to schedule the
MBSR and nutrition seminars. Last, but not least, purchase and set up the outdoor break area and walking
path obstacle course.
PERSONNEL
The practitioners needed for this wellness program will consist of massage therapists who are
willingly able to come to the workplace for a fee. We will contact local massage practitioners and schools in
search for students needing to meet a certain number of hours of training to extend those services at the
workplace. This will greatly benefit both the school and the organization. Other modalities such as yoga,
T’ai Chi, health and fitness clubs will be outsourced with an organizational discount. KT Consulting
Services, will outsource MBSR and nutrition instructors to give seminars at the workplace. In addition,
invite other organization that promote health services such as the Red Cross to do onsite blood drives.
TOTAL BUDGET
Total budget, approximately $8,000
PITCH
KT Consulting Services, helps organizations reduce their healthcare costs by implementing a stress
reduction program that focuses on improving lifestyle behaviors through health and wellness. Furthermore,
this decreases employee absentees, accidents, doctor visits, workers comp, lost time, conflicts, etc. At the
same time, it increases employee productivity, alertness, better quality performed, positive and happy
moral, better communication skills, higher energy levels, thus increasing higher profits for the organization.
47
SUMMARY
Our program should be implemented because we are striving to improve employees’ quality of life.
We want to invest in employees to enrich their lives, which will also benefit the company. Healthy and
happy employees are more productive, which leads to a more successful company. Healthy and happy
employees are also less expensive to maintain from a healthcare standpoint. Our approach has depth and
reaches out to employees on several different levels, which makes it both comprehensive and exciting. In
turn, employees will be engaged in their own well-being and will be encouraged to participate in our
wellness program.
Journal Writing:
OPENNESS
After reading chapter 9, I focused my attention on the six qualities of interpersonal mindfulness. I
will apply these qualities by imagining a person that I truly care about. When using the quality “Openness,”
I will become a better listener and be open to all his or her views and perspectives. Looking at the situation
from a beginner’s mind with everything feeling fresh and new. Just as Stahl suggests, I will use the analogy
as each perspective being only a slice of the pie and not the whole pie. Adding equal amounts (slices) of
perspectives to his or her emotions (Stahl, 2010). Keeping a patient open mind while listening to all that is
going on, so I can try to understand his or her feelings as much as possible.
EMPATHY
I feel that this is a strong quality to have, “Empathy,” and I feel that people should practice this
more often. Not saying that the rest of the qualities are not as equally important in which they are just as
48
important. When I put myself in someone else’s shoes, it really does bring me into their world. I see things
differently and it helps me better understand how they feel. This is the best way in trying to understand why
they feel the way they do and what’s causing these emotions. It’s as if I can feel their emotions. Feeling
their concerns, sadness and fear straight from the heart.
COMPASSION
When thinking of compassion, I can feel the person’s pain and suffering. This is when I feel like
they are at their lowest point. It doesn’t matter the reason for this pain or how serious it is to others, but
rather how serious it is to them. This drives me to want to lend a hand or my heart by letting him or her
know that they’re not alone. I will stand by their side during this time.
LOVING-KINDNESS
Loving-Kindness, the greatest one of them all. I think this quality helps bring in all the others. This
is where I extend my love to another and hope for peace, good health, and happiness. When I think of
Loving-Kindness, I feel the emotion of not judging, no resentment and be forgiving. This sometimes is very
hard when I feel someone has wronged me, but if I don’t forgive then it will cause me greater pain and
suffering. When I forgive, the walls seem to come down and the feeling of peace is right there behind that
wall waiting.
SYMPATHETIC JOY
When I think of the quality of sympathetic joy being expressed to someone I care about, I think of it
almost being like sharing of each other’s positive energy. It’s an amazing feeling to enjoy others joy and
happiness. It energizes me with this feeling of connectedness. Also, I find this quality very contagious as if I
can’t get enough of it.
49
EQUANIMITY
The quality of equanimity helps me stay calm without jumping the gun and prejudging someone by
perceiving them in the wrong way. This quality makes me think of the saying “I have feelings too” when
reading about it. However, this is true, and I feel that I should treat everyone with the same respect and
dignity.
SUMMARY
These six qualities of interpersonal mindfulness help me cultivate ways of being more mindful
towards others. Furthermore, they help me to better understand others and how to balance my emotions and
perceptions. This helps build relationships instead of tearing them down. We are all here to help pick each
other up when we fall and to learn and grow together through our journey in life. In other words, we are all
in this together, so let’s be there for each other and be better connected.
50
Unit 9: Applying Stress: Critical Issues for
9
Unit
Management and Prevention to your

Professional Life
 Hobbies help separate all the crazy daily things that seem to stress us out by putting them aside. All
life’s twist and turns, ups and downs, deadlines to meet, responsibilities, etc., seem to overload the
mind. Furthermore, they help to reduce stress by allowing our very active thoughts to settle down.
This brings a nice balance of peace and calmness to the mind creating a feeling of homeostasis
(Seaward, 2015).
 Resentment and anger can be brought on by the feeling of being wronged by someone. This can
become toxic if not released correctly. Forgiveness releases these toxic feelings so that one can
move toward a peaceful resolution. This is the feeling of letting go and letting kindness, peace and
love warm the heart. It's the feeling of being free (Seaward, 2015).
 Social-support groups can help provide coping for those who are having trouble doing it alone.
When friends and family members pull together in support for someone in pain, mentally or
physically, they help to dissolve the negative effects of stress (Seaward, 2015).
51
Additional Information
Research found that people who trained their emotional ability (EA), are more mindful and
self-aware of one’s emotions when making food choices in their marketing environment (Kidwell,
Hasford, Hardesty, 2015, p.105). They found in many group studies, that people trained in EA, lost
more weight, made better food choices, and their overall health was much better.
Primary Source: I chose this article for having an emphasis on being more mindful and self-aware
when making food choices.
http://eds.b.ebscohost.com.lib.kaplan.edu/eds/pdfviewer/pdfviewer?vid=7&sid=ba1165e1-cdbc-43de-
b985-c1992a372d25%40sessionmgr115&hid=112
Negative thoughts like holding grudges and ruminating on past experiences can give one false
future predictions in regard to one’s subjective well-being. Research has shown “that subjective
happiness and forgiveness positively predicted life satisfaction, and rumination negatively predicted
life satisfaction.” (Eldeleklioglu, 2015, p. 1563).
Primary Source: I chose this article for having an emphasis on how negative thoughts can affect future
predictions of one’s well-being.
http://eds.b.ebscohost.com.lib.kaplan.edu/eds/pdfviewer/pdfviewer?vid=11&sid=ba1165e1-cdbc-
43de-b985-c1992a372d25%40sessionmgr115&hid=112
Research shows the benefits of yoga and pranayama. Studies found a reduction in the “stress
hormone” cortisol measured in the saliva, as well as blood glucose. The levels of other “stress
hormones”, Epinephrine and Norepinephrine, in the urine were lower, even 24 hours later. Heart rate,
52
as well as systolic and diastolic blood pressure were significantly lowered (Sengupta, 2012). These
findings are very important in our modern culture, where diabetes, heart disease, and other stress-
related conditions are epidemic.
Primary Source: I chose this article for having an emphasis on yoga and pranayama by helping the
body return to a state of homeostasis.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/
Individuals participated in a small group study regarding mindfulness meditation training
which incorporated “Attending to the Breath” (ATB) prior to meditation. These individuals did not
have prior training on meditation techniques before this study. The research found that ATB and focus
during meditation decreased the state of anxiety with each session. Furthermore, the research found
that meditation-related activation in the brain revealed a strong relationship to anxiety relief when
compared to ATB (F.Z., T.M, A.R., G.M., C.C., 2014).
Primary Source: I chose this article for having an emphasis on how mindfulness breathing reduces
anxiety.
http://eds.a.ebscohost.com.lib.kaplan.edu/eds/detail/detail?vid=1&sid=15e499a2-264f-410983f9-
04c0ddb74a28%40sessionmgr4001&hid=4113&bdata=JnNpdGU9ZWRzLWxpdmU
%3d#AN=96308413&db=a9h
A recent study has found that oxidative stress plays a vital role in the development of
inflammation. Furthermore, oxidative stress causing many debilitating illnesses, such as
cardiovascular diseases, diabetes, cancer, or neurodegenerative processes. This study concludes that
53
oxidants affect all stages of the inflammatory response. In addition, the releasing of molecules acting
as danger signals to the immune system (Lugrin, Rosenblatt, Parapanov, Liaudet, Lucas, 2014).
Primary Source: I chose this article for having an emphasis on how stress increases inflammation,
thereby increasing the risk for diseases and illness.
http://eds.a.ebscohost.com.lib.kaplan.edu/eds/detail/detail?vid=2&sid=08d90972-e8f6-4741-8ed1-
5aad4fa63e6a%40sessionmgr4004&hid=4113&bdata=JnNpdGU9ZWRzLWxpdmU
%3d#AN=95297783&db=a9h
An article on PNI regarding stress and pregnancy found women who experience stress during
their pregnancy are at a higher risk of disease and illness. In addition, they found that stress, anxiety
and depression during pregnancy contributed to premature birth, hypertensive diseases, low birth
weight, and preeclampsia (Crosson, J. B., 2012). It also concluded that the child is adversely affected
by these negative conditions during the pregnancy and that PNI plays a major role in the development
of the child.
Primary Source: I chose this article for having an emphasis on the mother’s stress and how it can
adversely affect the fetus during pregnancy and the child long after pregnancy.
Evidence supports “mindfulness-based stress reduction” (MBSR) allows positive emotions
that results in hormones releasing chemicals that decreases anxiety and stress (Micozzi, 2011).
Meditation in relation to the PNI system, work well together in which has been shown in group
studies to improve immune responses (Micozzi, 2011).
Primary Source: I chose this article for having an emphasis on MBSR, which helps to release
hormones that decreases anxiety and stress.
54
http://kaplan.vitalsource.com/#/books/978-1-4377-0577-5/
An 18-month study focused on intervention components that could change physical activity
(PA) behaviors in older adults. This study focused on a behavioral theory-based physical activity trial.
The study concluded that older adults that had social support from family and friends, had a 25%
higher self-determination in motivation regarding PA. Furthermore, this study concluded that
goalsetting behaviors and social support is vital to one’s physical activity maintenance (Am J Health
Behav, 2015).
Primary Source: I chose this article for having an emphasis on how social support groups can greatly
increase older adults to become more physical activity.
http://eds.a.ebscohost.com.lib.kaplan.edu/eds/detail/detail?vid=20&sid=8fb66ef8-9155-4cc1-ad02-
4f3ffd701428%40sessionmgr4004&hid=4113&bdata=JnNpdGU9ZWRzLWxpdmU
%3d#db=rzh&AN=103806992
Video, Ted Talks. How to make stress your friend.
Secondary Source: I chose this video for having an emphasis on how stress can be beneficial to
people being in the right frame of mind.
https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend
Video, Ted Talks. Your genes are not your fate.
Secondary Source: I chose this video for having an emphasis on healthier lifestyle choices. Better
lifestyle choices can affect the body all the way to one’s genetic make-up.
http://www.ted.com/talks/dean_ornish_says_your_genes_are_not_your_fate
55
Video, Forgiveness: My Burden Was Made Light.
Secondary Source: I chose this video for having an emphasis on forgiveness and its power to dissolve
suffering.
https://www.lds.org/media-library/video/2010-07-14-forgiveness-my-burden-was-made-
light?category=youth-curriculum/march-the-atonement-of-jesus-christ&lang=eng
56
References
Crosson, J. B. (2012). Psychoneuroimmunology, Stress and Pregnancy. International Journal of
Childbirth Education, 27(2), 76-79 4p.
Google Images. (2016). Mindful Lying Yoga. Retrieved from
https://www.google.com/search?
q=mindful+lying+yoga&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjw1tPitf3KAhXm
w4MKHT_MBJsQ_AUIBygB&biw=1360&bih=667
Health.gov (2016). Physical Activity Guidelines. Retrieved from
http://health.gov/paguidelines/guidelines/children.aspx
Intune. (2015). Corporate wellness. Retrieved from http://www.bing.com/videos/search?
q=developing+a+corporate+fitness+plan&qs=AS&sk =
&FORM=QBVR&pq=developing%20a%20corporate%20fitn&sc=1-
27&sp=1&qs=AS&sk=#view=detail&mid=B3751DC24999977F24B2B3751DC24999977F
24B2
Kaplan Online Library. (2016). Emotional Ability Training and Mindful Eating. Retrieved from
http://eds.b.ebscohost.com.lib.kaplan.edu/eds/pdfviewer/pdfviewer?vid=7&sid=ba1165e1-
cdbc-43de-b985-c1992a372d25%40sessionmgr115&hid=112
Kaplan Online Library. (2016). Intervention Markers of Physical Activity Maintenance in Older
Adults. Jul/Aug2015; 39(4): 487-499. (13p) Retrieved from
http://eds.a.ebscohost.com.lib.kaplan.edu/eds/detail/detail?vid=20&sid=8fb66ef8-9155-
4cc1-ad02-4f3ffd701428%40sessionmgr4004&hid=4113&bdata=JnNpdGU9ZWRzL
WxpdmU%3d#db=rzh&AN=103806992
57
Kaplan Online Library. (2016). Neural Correlates of Mindfulness Meditation-Related Anxiety
Relief. Social Cognitive and Affective Neuroscience. Vol. 9 Issue 6, p751-759. 9p.
Retrieved from
http://eds.a.ebscohost.com.lib.kaplan.edu/eds/detail/detail?vid=1&sid=15e499a2-264f-
410983f9-04c0ddb74a28%40sessionmgr4001&hid=4113&bdata=JnNpdGU9Z
WRzLWxpdmU%3d#AN=96308413&db=a9h
Kaplan Online Library. (2016). Predictive Effects of Subjective Happiness, Forgiveness, and
Rumination on Life Satisfaction, Retrieved from
http://eds.b.ebscohost.com.lib.kaplan.edu/eds/pdfviewer/pdfviewer?vid=11&sid=ba1165e1-
cdbc-43de-b985-c1992a372d25%40sessionmgr115&hid=112
Kaplan Online Library. (2016). The Role of Oxidative Stress During Inflammatory Processes,
Biological Chemistry. Vol. 395 Issue 2, p203-230. 28p. Retrieved from
http://eds.a.ebscohost.com.lib.kaplan.edu/eds/detail/detail?vid=2&sid=08d90972-e8f6-4741-
8ed1- 5aad4fa63e6a%40sessionmgr4004&hid=4113&bdata=JnNpdGU9ZWR zLWxpdmU
%3d#AN=95297783&db=a9h
LDS Media Library. (2015). Forgiveness: My Burden Was Made Light. Retrieved from
https://www.lds.org/media-library/video/2010-07-14-forgiveness-my-burden-was-made-
light?category=youth-curriculum/march-the-atonement-of-jesus-christ&lang=eng
Micozzi, M. (2011). Fundamentals of Complementary and Alternative Medicine, 4th Edition.
[VitalSource Bookshelf Online]. Retrieved from
http://kaplan.vitalsource.com/#/books/978-1-4377-0577-5/
MedicineNet.com. (2015). Vitamin D Deficiency. Retrieved from
http://www.medicinenet.com/vitamin_d_deficiency/article.htm
58
NCBI. (2015). The Impact of an Innovative Mindfulness-Based Stress Reduction Program on the
Health and Well-Being of Nurses Employed in a Corporate Setting. Journal of Workplace
Behavioral Health. Retrieved from
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3646311/
Palouse Mindfulness. (2015). Online Mindfulness-Based Stress Reduction (MBSR).
Retrieved from
http://palousemindfulness.com/selfguidedMBSR.html
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.
Ted Talks. (2016). How to make stress your friend. Retrieved from
https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend
Ted Talks. (2015). Your genes are not your fate. Retrieved from
http://www.ted.com/talks/dean_ornish_says_your_genes_are_not_your_fate
59

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KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Stress Management and Prevention

HW410: Stress: Critical Issues in Management and Prevention

February 16, 2016

UNIT 2 THE PHYSIO LOGY OF STRESS

UNIT 3 PSYCHOLOGY OF STRESS

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

UNIT 6 REL AXATIO N TECHI QUES 1 : BREATHI NG , M EDITATI ON,

AND M ENTAL IM AGE RY

UNIT 7 NUTRITI ON AND STRESS

UNIT 9 APPLYING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T

AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E

ADDITI ONAL INF ORM ATIO N.......................................5 3

REF EREN CES........................................................5 8

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Unit 1: The Nature of Stress

freeze (Seaward, 2015).

emotional, and spiritual well-being (Seaward, 2015).

Wel l-being, Wel l-being,

Wel l-being, Wel l-being,

Mental Spiritual Physical Emotional

role in balancing wellness and stress levels.

aerobic physical activity each week (Health.gov, 2015).

I use my home as my environment to help foster balance by utilizing my wellness paradigm. My

HOW STRESSED ARE YOU?

Situation Start Midway End

When I can’t get things done that I need to in my day. 5 4 2

Finding time to exercise 5 4 2

When shopping for groceries- standing in line 5 4 2

When I drive during busy traffic hours 5 4 2

Deadlines of school assignments 6 5 3

When I don’t get enough sleep 5 4 2

When budgeting and paying bills 7 6 4

Financial Aid- enough funds to complete my degree 7 6 4

Looking for employment 7 6 4

present, the here and the now.

FORMAL PRACTICE LOG

just be. It was like taking a breath of fresh air.

like a nice break.

minute or so I began to feel calm.

10 minutes over what I usually do.

more peaceful attitude.

out of the bloodstream, is through exercise (Seaward, 2015).

Describe neuroscience and neuroplasticity. Explain the importance to the brain.

times stronger in gamma brain wave activity (Seaward, 2015).

emotion (Seaward, 2105).

(i.e., re-learn), also known as “rewiring of the brain” (Seaward, 2015).

passageways (Seaward, 2015).

exogenous antigen (Seaward, 2015).

How is stress or anxiety about people affecting your life?

How is stress or anxiety about work affecting your life?

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

things, they own us.”

out for the week can be stressful and time consuming.

mainly my school work.

noticing this lately. I’m always in a hurry.

Unit 3: Psychology of Stress

with the ego and the greater mind (Seaward, 2015).

self first before they can share love (Seaward, 2015).

for one to find peace and relaxation (Seaward, 2015).

and self-value (Seaward, 2015).